Yu gɛt Tayp 2 Dayabitis? So sɔntɛm yu dɔn no aw i impɔtant fɔ du ɛksɛsayz. Bɔt yu kin fred smɔl ɛn shem we yu tink bɔt fɔ go jim ɛn ɛksesaiz? Kwɛshɔn dɛn lɛk "Mi shuga go drɔp wantɛm wantɛm?", "Us kayn ɛksɛsayz gud fɔ mi?", "Wetin a fɔ briŋ?" kam na yu maynd, nɔto so? Nɔ fred ɛnitin. Tide, lɛ wi tɔk bɔt aw yu kin ɛksesaiz sef ɛn sakrifays na di jim as pɔsin we gɛt dayabitis.
Wetin mek ɛksesaiz impɔtant to yu?
Fɔ tɔk am simpul wan, we yu de du tin, dat min se we yu de du ɛksɛsayz, yu bɔdi kin gɛt bɔku wɔndaful bɛnifit dɛn.
Fɔs, ɛksesaiz kin mek yu blɔd shuga go dɔŋ . Sɛkɔn, i de ɛp insulin, we na di men ɔmon we de kɔntrol di blɔd shuga, fɔ wok fayn . Dis min se yu bɔdi in sɛl dɛn kin ebul fɔ tek di shuga (glukɔs) we de na yu blɔd izi wan.
If yu mek am abit fɔ ɛksesaiz ɛvride, yu kin ivin stɔp yu A1c tɛst rizɔlt, we de sho yu avrej blɔd shuga lɛvɛl fɔ di pas tri mɔnt.
Mɛmba se ɛni kayn bɔdi we yu de du go ɛp yu. I kin bi fɔ waka, fɔ rayd baysikul, ɔ fɔ go na di say usay dɛn de du jim.
Tink bɔt dɛn tin ya bifo yu go na di jim.
Bifo yu go na di jim ɛn bigin fɔ wok, sɔm tin dɛn de we yu fɔ mɛmba. If yu tek tɛm fala dɛn tin ya, yu go ebul fɔ du ɛksasaiz ɛn yu nɔ go fred.
Tɔk to yu dɔktɔ fɔs.
Dis na di tin we impɔtant pas ɔl. Si yu dɔktɔ ɛn tɛl am se yu go bigin fɔ wok na jim. Aks am klia wan bɔt dɛn tin ya:
- Us ɛgzampul dɛn we fayn ɛn we nɔ bad fɔ yu fɔ du?
- Wetin na di limit fɔ yu blɔd glukɔs lɛvɛl bifo, we yu de du ɛksɛsayz, ɛn afta yu dɔn du ɛksɛsayz?
- Yu nid fɔ chenj yu it ɛn mɛrɛsin schedule pan di de dɛn we yu de wok?
If yu ɔndastand dis klia wan, yu kin go dɔŋ fɔ wok wit bɔku kɔnfidɛns.
Pik jim we go fayn fɔ yu.
Di bɛst jim na wan usay yu go fil fayn ɛn sef . So bifo yu sayn ap ɛn pe ɔl di mɔni, tray am fɔ wan ɔ tu dez. Si if di ikwipmɛnt (fɔ ɛgzampul, wet mashin, tredmil, ɛliptik trena), klin, ɛn di say we yu de, fit yu.
I go fayn if yu ebul fɔ gɛt ɛp frɔm pɔsin we de tren yu.
I fayn fɔ fɛn pɔsin we gɛt sɛtifiket fɔ tren pɔsin we gɛt ɛkspiriɛns fɔ wok wit pipul dɛn we gɛt dayabitis. If yu wok wit pɔsin lɛk dat wan ɔ tu tɛm, dat kin ɛp yu fɔ lan aw fɔ ɛksesaiz sef wan ɛn ɛp yu fɔ mek ɛksesaiz plan we fit yu gol dɛn.
Wetin yu fɔ tek wit yu we yu de go na di jim?
Yu nɔ nid big, bɔku bɔku spɔt klos. Klos we fayn ɛn we de mek pɔsin swet ɛn wan sus we fit fayn fayn wan, na in nɔmɔ go du fɔ yu. I fayn bak fɔ kip dɛn tin ya na yu bag.
- Wan bɔtul wata: I impɔtant fɔ mek ɔlman nɔ gɛt wata we yu de du ɛksɛsayz, bɔt i impɔtant mɔ if yu gɛt dayabitis.
- Smɔl tin fɔ gɛt dayabitis: Sɔntɛnde we yu de du ɛksɛsayz, yu blɔd shuga kin go dɔŋ tumɔs. Dɛn kɔl dis haypoglycemia . De tebul wae de dɔŋ ya de sho yu us sayn dɛm wae yu kin gɛt ɛn wetin fɔ du if yu gɛt dis. So, i impɔtant fɔ kip sɔntin we swit nia yu (e.g. glukɔs tablɛt, swit drink, wan pis kandy) we yu kin tek kwik if yu blɔd shuga drɔp.
- Yu mɛrɛsin: If yu gɛt ɛni mɛrɛsin we yu nid fɔ tek we yu de du ɛksɛsayz ɔ afta yu dɔn du ɛksɛsayz, nɔ fɔgɛt fɔ kam wit am.
| Hypoglycemia - Di sayn dɛm we de sho se yu blɔd shuga nɔ bɔku ɛn wetin fɔ du | |
|---|---|
| Di sayn we de sho se di sik de | Wetin fɔ du |
| Diziz, layt ed | If yu gɛt ɛni wan pan dɛn sik ya , stɔp fɔ du ɛksɛsayz . Wantɛm wantɛm, tek sɔntin we swit (lɛk glukɔs tablɛt ɔ drink we gɛt shuga) wit yu. Rɛst fɔ sɔm tɛm. If dis sik de kɔntinyu, mek shɔ se yu go to yu dɔktɔ . Sɔntɛm yu go nid fɔ chenj di mɛrɛsin ɔ di it we yu de it. |
| I de swet pasmak wantɛm wantɛm | |
| Kɔnfyushɔn, nɔ ebul fɔ pe atɛnshɔn | |
| Vɔmit, lɔs kɔnshɛns if i bad | |
Us kayn ɛksesaiz yu fɔ du na di jim?
Di American Diabetes Association bin tɔk se dɛn tu kayn ɛksesaiz ya rili impɔtant fɔ pɔsin we gɛt tayp 2 dayabitis.
1. Ɛksesaiz dɛn we de mek di at rit go ɔp (Aerobic/Cardiovascular exercise):
Dɛn tin ya na fɔ waka/rɔn pan tredmil, fɔ yuz ɛliptik mashin, ɛn fɔ rayd baysikul. I fayn if yu kin du dis kayn ɛksɛsayz fɔ at le 30 minit insay di de, 5 dez insay di wik. Yu nɔ nid fɔ du ɔl dis na di jim. Fɔ waka na do ɛn fɔ rayd baysikul sɛf de insay dis kategori.
2. Trenin fɔ gɛt trɛnk:
Dɛn tin ya na fɔ es wet, fɔ yuz rɛsistɛns band, ɔ fɔ du ɛksɛsayz we yu de yuz yu yon bɔdi wet (e.g., push-ap). Put at le tu dez insay di wik fɔ dɛn kayn ɛgzampul dɛn ya.
Di tin we impɔtant pas ɔl: If yu na nyu pɔsin fɔ du ɛksɛsayz, bigin smɔl smɔl. Start smɔl, lɛk 5-10 minit insay di de, ɛn smɔl smɔl yu fɔ inkrisayz yu tɛm as yu trɛnk ɛn fitnɛs de go bifo.
Mɛsej we dɛn kin kɛr go na os
- Mek shɔ se yu tɔk to yu dɔktɔ ɛn gɛt advays bifo yu bigin fɔ du ɛksɛsayz.
- Chek yu blɔd shuga lɛvɛl bifo ɛn afta ɛksesaiz.
- Ɔltɛm kip sɔntin we swit nia yu if yu blɔd shuga smɔl wantɛm wantɛm (haypoglycemia).
- Lisin to yu bɔdi. If yu taya, if yu de tray tranga wan, rɛst. Start sloslo ɛn smɔl smɔl yu fɔ mek yu ɛksesaiz tɛm .
- Di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ du ɛksɛsayz . We yu dɔn mek am abit, yu go si aw i de ɛp yu fɔ kɔntrol yu dayabitis.
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