Udat nɔ lɛk wan fayn, ɔt waf fɔ brɛf ɔ aftanun ti, nɔto so? Sɔm pipul dɛn kin ad srɔp pan am, ɛn ɔda wan dɛn kin it am wit ayskrim. Bɔt, frɔm we di dɔktɔ tɛl yu se yu gɛt dayabitis, yu go mɔs dɔn de luk dis fayn it wit sɔri-at. Yu kin de tink se, "A nɔ go ɛva it dis igen." Bɔt yu tink se na so i rili bi? Yu tink se dɛn nɔ fɔ it waf fɔ pɔsin we gɛt dayabitis atɔl? Di gud nyus na, nɔ! Yu kin du am, bɔt wit sɔm smɔl chenj dɛn, ɛn insay wan we we go mek yu gɛt wɛlbɔdi. Lɛ wi tɔk bɔt dat tide.
Wetin mek di waf dɛn we wi kin it ɔltɛm na di stoa nɔ fayn fɔ dayabitis?
Lɛ wi ɔndastand fɔs wetin mek waf we dɛn kin it ɔltɛm nɔ fayn fɔ pɔsin we gɛt dayabitis. Bɔku rizin dɛn de fɔ dis.
Bɔku tɛm, dɛn kin mek waf wit tin dɛn lɛk flawa, shuga, bɔta, milk, ɛn eg . Lɛ wi luk dɛn wan ya wan bay wan.
- Flawa we dɛn kin yuz fɔ ɔltin: Dis na di men prɔblɛm. Flawa we dɛn kin yuz fɔ ɔltin na simpul kabɔhaydrɛt. Fɔ tɔk am simpul wan, we yu it it we dɛn mek wit am, i kin digest kwik kwik wan ɛn ad shuga to yu blɔd. Dis na wetin wi kin kɔl ``High Glycemic Load.'' I nɔ fayn fɔ mek pɔsin we gɛt dayabitis gɛt in blɔd shuga lɛvɛl go ɔp wantɛm wantɛm ɛn kwik kwik wan.
- Shuga: So nid no de fo tok enitin abaut dis. Di shuga we dɛn ad to waf bata, ɛn tin dɛn lɛk maple sirop ɛn chɔklɛt sirop we de pan am, na tin dɛn we kin mek yu blɔd shuga go ɔp. Yu no se wan tebul spɔnj maple sirop gɛt smɔl mɔ kabɔhaydrɛt pas wan tebul spɔnj wayt shuga we yu kin gɛt ɔltɛm?
- Bɔta ɛn Eg: Di prɔblɛm wit dɛn tin ya na sɛtyuret fat, ɔ ``Saturated Fat`` . We yu it bɔku pan dis kayn fat, i kin de na wi blɔd vesel dɛn ɛn stɔp dɛn smɔl smɔl. Pɔsin we gɛt dayabitis dɔn ɔlrɛdi gɛt ay risk fɔ gɛt at sik. So, yu nɔ want fɔ mek da risk de bɔku bay we yu it dɛn it ya, nɔto so?
Tink bɔt wan it lɛk "chicken and waffles" we sɔm rɛstɔrant dɛn kin gi. We yu ad tin dɛn lɛk chiz ɛn bekin to am, da wan it de go ad bɔku kalori ɛn fat we nɔ fayn fɔ yu, ɛn bak di kalori we yu de it ɛvride. So, yu nid fɔ rili tek tɛm we yu de it na do.
So aw wi go mek dɛn waf ya gɛt wɛlbɔdi?
Wɛl, so, nɔ wɔri. Yu kin mek waf na os, jɔs lɛk aw i te ɛn gɛt wɛlbɔdi jɔs lɛk aw i swit. Ɔl wetin yu fɔ du na fɔ yuz tin dɛn we gɛt wɛlbɔdi instead fɔ yuz di wan dɛn we nɔ fayn we wi bin dɔn tɔk bɔt.
Luk di tebul we de dɔŋ ya. I go ɛp yu fɔ ɔndastand dis izi wan.
| Wetin de ambɔg wɛlbɔdi | Ɔda tin dɛn we dɛn kin yuz fɔ mɛn pipul dɛn we gɛt wɛlbɔdi |
|---|---|
| Flawa we dɛn kin yuz fɔ ɔltin | Yuz flawa we dɛn mek wit ful-ɔp . Bikɔs i gɛt bɔku fayv, shuga kin go insay di blɔd smɔl smɔl. Yu kin miks tin dɛn bak lɛk sɔg flawa ɛn chikpi flawa. |
| Wait Shuga we dɛn kɔl | Ridyus di shuga bɔku. If nid de, yu kin yuz smɔl natura switin lɛk Stevia. Bɔt aks yu dɔktɔ bɔt dat bak. |
| Bɔta | Yuz gud kwaliti vegjetabul ɔyl ɔ smɔl kokonat ɔyl we dɔn mɛlt. |
| Eg dɛn | Yu kin mek flaks eg insted ɔf eg. Miks 3 tebul spɔnj grɔn flaks sid wit 1 tebul spɔnj wata ɛn lɛ i sidɔm fɔ sɔm tɛm te i mek i tan lɛk jeli. Dɛn kin yuz dis insted ɔf eg. |
| Sirop, Ayskrim, Chɔklɛt | Bifo dat, put fresh frut (strawberry, banana, bluberi), yogɔt we nɔ swit, smɔl sinamɔn paoda, chia sid, ɔ wan nat lɛk kɔt kɔt amɔnd ɔ kash pan am. |
Sayz bak rili impɔtant!
Mɛmba se i nɔ fayn fɔ it ɛnitin we pasmak, ilɛksɛf dɛn mek am di we we go mek pɔsin gɛt wɛlbɔdi. Fɔ kɔntrol di pat dɛn we yu de it rili impɔtant. If yu it wan smɔl waf wan tɛm, i go du fɔ yu.
Yu nɔ go ebul fɔ it waf ɛvride. Bɔt ɛvride, we yu fil lɛk, no prɔblɛm nɔ de fɔ mek dɛn mek dɛn dis kayn we. I tan lɛk gift we yu gi yusɛf.
Fɔ tru, yu fɔ tɔk to di dɔktɔ.
Insay dis atikul, wi dɔn tɔk bɔt sɔm advays dɛn we wi kin gi. Bɔt di we aw yu gɛt dayabitis, di mɛrɛsin dɛn we yu de tek, yu bɔdi wet, ɛn ɔl yu wɛlbɔdi biznɛs difrɛn frɔm ɔda pipul dɛn.
So, na yu dɔktɔ ɔ pɔsin we sabi bɔt it nɔmɔ go tɛl yu ustɛm di it dɛn we bɛtɛ fɔ yu ɛn ɔmɔs yu fɔ it. Bifo yu chenj dis kayn we aw yu de it, mek shɔ se yu go to yu dɔktɔ . Dɔn yu kin ɛnjɔy yu it ɛn yu nɔ go fred ɛn wɔri.
Mɛsej we dɛn kin kɛr go na os
- Ivin if yu gɛt dayabitis, yu nɔ nid fɔ stɔp fɔ it waf kpatakpata. Yu kin it dɛn wan wan tɛm if dɛn pripia dɛn kɔrɛkt wan .
- We yu de mek waf, yuz ɔl wit flawa we gɛt fayv instead fɔ yuz bred flawa we yu kin yuz ɔltɛm.
- Bifo yu yuz srɔp ɛn ayskrim we gɛt shuga, pik tin dɛn we go mek yu gɛt wɛlbɔdi lɛk fresh frut, yogɔt, ɛn sinamɔn paoda .
- If yu it na rɛstɔrant, tink tumɔs bɔt di tin dɛn we yu go yuz fɔ mek it ɛn di bɔku bɔku it dɛn. I bɛtɛ fɔ mek yu yon na os.
- Bifo yu chenj ɛnitin we yu de it, i go fayn ɛn i go fayn fɔ mek yu tɔk to yu dɔktɔ ɛn mek dɛn gri fɔ yu.
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