Yu gɛt dayabitis? Dɔn yu go dɔn no aw impɔtant it impɔtant fɔ kɔntrol di shuga we yu gɛt na yu blɔd. Yu kin dɔn yɛri bɔt di "vegan" it. Bɔku pipul dɛn kin tink se dis na jɔs fɔ lɛ dɛn nɔ it mit ɛn fish. Bɔt aw dis kin rili afɛkt pɔsin we gɛt dayabitis? Yu tink se i rili fayn fɔ wɛlbɔdi? Lɛ wi tɔk bɔt am simpul ɛn stret we.
Fɔs, lɛ wi si, wetin na wɛlbɔdi vegan it?
"Vegan" na pat pan di vegetarian it. Fɔ tɔk am simpul wan, i min se yu nɔ fɔ it ɛnitin we dɛn mek wit animal. Dat nɔ min jɔs mit, fish, ɛn bɔd, bɔt i min bak ɛnitin we dɛn mek wit milk lɛk eg, milk, ɛn chiz. Sɔm strikt vegans nɔ kin ivin it ɔni.
Bɔt di impɔtant tin ya na dat nɔto ɔl di it dɛn we dɛn rayt "vegan" gud. Tink bɔt am, sɔm biskit, chips, ɛn wayt bred we de na di stoa kin bi vegan. Bɔt dɛn gɛt flawa we dɛn dɔn rifin, shuga, ɛn stach, we min se dɛn nɔ gɛt bɛtɛ tin fɔ it ɛn fayv. Infakt, dɛn it ya kin mek pɔsin gɛt Tayp 2 Dayabitis bak.
So, fɔ rili bɛnifit frɔm vegan it, wi nid fɔ pik it dɛn we na natura, ɔl ɛn we nɔ gɛt bɔku tin fɔ it as wi ebul.
Lɛ wi tek wan luk pan di bɛst tin dɛn we yu go ad pan yu it.
| Di kayn it we dɛn kin it | Ɛgzampul dɛn ɛn wan simpul diskripshɔn |
|---|---|
| Frut ɛn vɛjitebul dɛn | Fresh frut, grɛn vɛjitebul (lɛk spinach, kelɛ), ɛn ɔl di ɔda vɛjitebul dɛn. |
| Ligɛm dɛn | Tin dɛn lɛk lentil, chikip, grɛn bins, ɛn pis. Dɛn tin ya gɛt bɔku bɔku prɔtin. |
| Ɔl di Grens dɛn | Brawn rays wit bran, ɔts, bɔku wit, ɔl-grɛyn bred. |
| Nat & Sid dɛn | Tin dɛn lɛk kash, pinat, amɔnd, flaks sid, ɛn chia sid. |
| Soya prodakt dɛn | Tin dɛm lɛk tofu ɛn tempeh na gud opshɔn fɔ protin. |
| Fɔd dɛn we gɛt ad nyutrishɔn | Fɔtifayd nɔ-dairy milk ɛn low-sugar cereal wit ad vaytamɛn ɛn minral. |
Wetin na di bɛnifit dɛn we dis kayn it kin gi pɔsin we gɛt dayabitis?
Satyuret fat, we de insay animal prodakt, de mek wi bɔdi inflamɛns ɛn di risk fɔ gɛt at sik. Dis kin mek bak di risk fɔ gɛt insulin rɛsistɛns ɛn Tayp 2 Dayabitis.
Bɔt, wan wɛlbɔdi vegan it gɛt bɔku ɔnsatyuret fat frɔm plant dɛn. Di it dɛn we dɛn mek wit plant gɛt bɔku fayv, antiɔksidant, minral, ɛn polyphenols bak. Dɛn tin ya de protɛkt yu frɔm dayabitis ɛn ɛp fɔ kɔntrol di glukɔs we de na yu blɔd.
Na sɔm ɔda bɛnifit dɛn we risach dɔn sho:
- Fɔ ɛp fɔ kɔntrol nyuropathy we kin kam wit dayabitis.
- Fɔ mek di kɔlɔstrel we de na di blɔd go dɔŋ.
- Fɔ ɛp fɔ ridyus di bɔdi wet.
- Fɔ ɛp yu fɔ kɔntrol yu A1c lɛvɛl (avɛrej blɔd shuga lɛvɛl fɔ di pas 2-3 mɔnt).
- Fɔ mek di insulin sɛnsitiviti bɛtɛ.
- Fɔ mek di blɔd prɛshɔn go dɔŋ.
- Fɔ ɛp fɔ kɔntrol di mɛtabolik sindrom.
- Fɔ ɛp fɔ mek di bɛnifit baktri dɛm gro na wi intestinal dɛm.
I rili impɔtant: If yu chenj di tin dɛn we yu de it ɛn lɛf fɔ it bɔku bɔku it dɛn, di kayn insulin ɔ dayabitis mɛrɛsin we yu nid kin chenj. So, ɛvri tɛm we yu lɔs 5 kg, go to yu dɔktɔ ɛn mek i no. Na in go disayd if yu nid fɔ ridyus di mɛrɛsin we yu de tek.
Dis kin fayn bak fɔ pipul dɛm wae gɛt Tayp 1 Dayabitis?
Dis na sɔntin we wi nid fɔ ɔndastand klia wan. Wan wɛl bɔdi vegan it nɔr kin ebul fɔ mɛn yu dayabitis ɔltogɛda. Bɔt i kin ɛp fɔ mek yu blɔd shuga nɔ chenj. If yu lɔs yu wet, i kin mek yu blɔd shuga go dɔŋ. Dis kin mek yu chenj di insulin we yu de tek. So if yu mek ɛni chenj pan yu it ɔ yu bɔdi wet, i go fayn fɔ mek yu tɔk bɔt ɔltin wit yu dɔktɔ ɛn fala in advays .
Ɛni risk dɛn de we kin apin? Wetin wi go se bɔt di tin dɛn we pɔsin nɔ de it?
If yu gɛt tayp 1 ɔ tayp 2 dayabitis, i sef fɔ fala wan vegan it we yu dɔn plan fayn fayn wan . Bɔt di it dɛn we dɛn kin it we dɛn mek wit plant dɛn kin nɔ gɛt sɔm tin dɛn we de mek dɛn gɛt bɛtɛ tin fɔ it we yu kɔmpia dɛn wit di it dɛn we dɛn kin it wit animal dɛn. Bɔt nɔ wɔri, if yu plan fayn, yu kin gɛt ɔl wetin yu bɔdi nid. Tri tin dɛn de we yu nid fɔ du:
1. Plɛn yu it dɛn fayn fayn wan.
2. Fɔ gɛt di rayt kalori ɛn prɔtin fɔ yu bɔdi.
3. Fɔ it difrɛn it dɛn (nɔto jɔs di sem tin).
Sɔntɛnde, yu dɔktɔ kin tɛl yu bak fɔ tek wan vaytamɛn sɔpɔtmɛnt. Lɛ wi luk aw fɔ gɛt sɔm impɔtant tin dɛn frɔm it dɛn we dɛn mek wit plant.
| Impɔtant nyutriɛnt | Ways fɔ gɛt frɔm wan vegan it |
|---|---|
| Protɛin we de mek pɔsin gɛt | big pɔsin nid lɛk 46-56 gram prɔtin fɔ wan de. Yu kin rich dis gol bay we yu it lentil, chikip, grɛn bins, soya prɔdak (tofu), ɛn difrɛn nɛt dɛn ɔl di de. Put sɔntin we gɛt bɔku prɔtin wit ɛni men it. |
| Kalsiɔm ɛn vaytamɛn D | Yuz soya milk we gɛt fɔt, amɔnd milk, ɛn ɔda tin dɛn Yu kin yuz dis kayn milk instead ɔf wata we yu de mek ɔtmil na mɔnin. Almɔnd gɛt kalsiɔm bak. |
| Vitamin B12 we gɛt di sik | Dis na vaytamɛn we vegans fɔ tek tɛm mɔ bɔt. di it dεm we dεn kכl plant dεm nכ gεt bכku B12 nכchral wan. Fɔtifayd siriɔs, nyutrishɔn yist, ɛn tempeh ɔl na di sɔs dɛm fɔ B12. Bɔt if yu gɛt ɛnitin we de mɔna yu, i go fayn fɔ mek yu tɔk to yu dɔktɔ fɔ mek shɔ se yu de gɛt inof. |
Okay, a go laik foh trai dis. Wetin a de du naw?
If yu de tink fɔ chenj to vegan it, di fɔs tin we yu fɔ du na fɔ tɔk to yu dɔktɔ bɔt am. I bɛtɛ pasmak if yu kin fɛn pɔsin we sabi bɔt it ɛn we gɛt ɛkspiriɛns fɔ wok wit pipul dɛn we gɛt dayabitis.
Wae yu dɔn bigin dis it, i fayn fɔ mek yu du blɔd tɛst wan tɛm insay di ia. Yu dɔktɔ kin chɛk yu vaytamɛn B12, ayɛn, vaytamɛn D, ɛn kalsiɔm lɛvɛl fɔ mek shɔ se yu it de di rayt we. If ɛnitin de we yu nɔ gɛt bɛtɛ tin fɔ it, i kin advays yu bɔt us vaytamɛn ɔ ɔda tin dɛn we yu nid.
Mɛsej we dɛn kin kɛr go na os
- Wae yu gɛt wɛl bɔdi, wae yu dɔn plan fɔ it gud gud wan, dat kin ɛp fɔ kɔntrol dayabitis. Bɔt, di vegan it dɛn we dɛn dɔn prosɛs nɔ kin bɛnifit.
- Dis nɔto kɔmplit mɛrɛsin fɔ dayabitis, bɔt i kin ɛp fɔ kɔntrol di blɔd shuga lɛvɛl ɛn di wet.
- Ɛspɛshali if yu de tek mɛrɛsin fɔ dayabitis, mek shɔ se yu tɔk to yu dɔktɔ bifo yu mek ɛni big chenj na yu it.
- If yu fala vegan it, pe spɛshal atɛnshɔn to nyutriɛnt dɛm lɛk prɔtin, vaytamɛn B12, kalsiɔm, ɛn vaytamɛn D.
- Kɔntakt yu dɔktɔ ɔltɛm fɔ wach yu wɛlbɔdi.
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