Di big tin we bɔku pan wi kin rigrɛt we wi yɛri se wi gɛt dayabitis na dat wi nɔ go ɛva ebul fɔ ɛnjɔy swit it dɛn igen. If yu de wɔri se yu nɔ go ebul fɔ ad ivin smɔl shuga to yu ti, yu go dɔn yɛri bɔt di "shuga-free" ɔ "artificial sweeteners" we de na di stoa. Sɔntɛm yu dɔn ivin yuz dɛn. So tide, lɛ wi tɔk bɔt if dɛn tin ya rili fayn fɔ yu ɔ nɔ fayn fɔ yu, ɛn wetin yu nid fɔ no if yu de yuz dɛn.
Pɔsin we gɛt dayabitis kin yuz atifishal switin?
Di simpul ansa na, yes, yu kin . Dɛn atifishinal switin dɛn ya kin swit jɔs lɛk di shuga we dɛn kin yuz ɔltɛm, ɛn sɔntɛnde dɛn kin swit pasmak ɔndrɛd ɔ tawzin tɛm. Bɔt di tin we impɔtant pas ɔl na dat dɛn gɛt ziro ɔ smɔl kalori dɛn . Ɛn dɛn nɔ de mek yu blɔd shuga, ɔ glukɔs, go ɔp.
Tink bɔt am, we wi de it shuga ɔltɛm, i kin go insay di blɔd ɛn tɔn to ɛnaji. Na dat mek di blɔd shuga lɛvɛl de go ɔp. Bɔt dɛn atifishal switin ya nɔ de go insay di blɔd lɛk dat, dɛn kin pas tru wi dijestiv sistɛm ɛn kɔmɔt na wi stɔl ɔ urine.
Ivin pipul dɛn we sabi bɔt it se if i nɔ izi fɔ pɔsin we gɛt dayabitis fɔ lɛf swit wan tɛm, dɛn tin ya na fayn tin fɔ ɛnjɔy swit teist ɛn nɔ wɔri bɔt di shuga we de na in blɔd.
Bɔt di tin we impɔtant pas ɔl na ya na fɔ rili tɔk to yu dɔktɔ bifo yu yuz dɛn tin ya, bikɔs i impɔtant fɔ no uswan kayn we fayn fɔ yu wɛlbɔdi ɛn ɔmɔs yu kin yuz fɔ wan de.
Us kayn tin dɛn we wi kin yuz fɔ swit?
We wi go na di stoa, wi kin si difrɛn kayn tin dɛn we dɛn kin yuz fɔ swit. I rili impɔtant fɔ mek yu ɔndastand smɔl bɔt dɛn tin ya. Lɛ wi luk dɛn tin ya na wan tebul.
| Tayp fɔ switin | Fɔ tɔk am simpul wan... | Ɛgzampul dɛn |
|---|---|---|
| Shuga we yu kin gɛt ɔltɛm (Sugars) . | Dɛn tin ya na kabɔhaydrɛt dɛn we de na di wɔl. Dɛn gɛt kalori ɛn dɛn go mɔs mek di blɔd shuga go ɔp. | Wait shuga, brawn shuga, jaggery, ɔni, ɛn ɔda tin dɛn we kin mek pɔsin swit. |
| Shuga Alkol dɛn | Dɛn tin ya na switin bak we nɔ gɛt bɔku kalori. Dɛn kin digest dɛn sloslo na di bɔdi, so dɛn nɔ kin gɛt bɛtɛ impak pan di blɔd shuga lɛvɛl. | Dɛn kin de na chɛwing gam ɛn kandy we nɔ gɛt shuga wit nem dɛn lɛk Erythritol, Sorbitol, ɛn Xylitol. |
| Natural switin dɛn we nɔ gɛt shuga | Dɛn kin gɛt dɛn tin ya frɔm natura plant dɛn ɛn dɛn nɔ nid fɔ prosɛs dɛn pas di wan dɛn we dɛn mek wit sintetik. | Stevia, Monk Frut Ɛkstrakt. |
| Atikul dɛn we dɛn kin yuz fɔ swit | Dɛn kin mek dɛn tin ya na lɛbɔtri ɛn dɛn nɔ gɛt ɛni valyu fɔ it. Dɛn nɔ kin afɛkt di blɔd shuga lɛvɛl. | Aspartam, Sukralɔs, Sakarin. |
Na atifishinal switin dɛn we dɛn kin yuz mɔ
6 men kayn dɛn de we di US Food and Drug Administration (FDA) dɔn gri fɔ.
- Acesulfame potassium: Dɛn kin yuz dis fɔ it ɔt ɛn kol it. Dɛn kin yuz am bak fɔ mek tin dɛn we dɛn kin bek.
- Advantame: I swit lɛk 20,000 tɛm pas di shuga we dɛn kin yuz ɔltɛm. Dɛn kin yuz am fɔ mek it dɛn swit.
- Aspartame: (Dɛn kin kɔl am bak wit nem dɛn lɛk NutraSweet, Equal). I swit pas shuga lɛk 200 tɛm so. Di swit kin ridyus smɔl pan ɔt it dɛn. I nɔ kin fayn fɔ pipul dɛn we gɛt wan sik we nɔ kin apin so ɔltɛm we dɛn kɔl Phenylketonuria (PKU) .
- Neotame: Dɛn kin yuz am as shuga sɔbstityuyt insay bekɛri prɔdak.
- Saccharin: (I kam anda nem laik Sweet'N Low). Gud fɔ ɔl tu di it dɛn we ɔt ɛn kol. Bɔt if yu gɛt bɛlɛ ɔ yu de gi pikin in bɛlɛ , yu fɔ rili aks yu dɔktɔ bifo yu yuz dis.
- Sukralɔs: .(dɛn kin kɔl am mɔ Splenda). Yu kin yuz am fɔ mek tin dɛn we wam, kol, ɛn we dɛn kin bek. Dɛn kin si am na it dɛn we dɛn dɔn prosɛs. Sɔm stɔdi dɔn sho se sukralɔs kin afɛkt smɔl di we aw di bɔdi de kɔntrol di blɔd shuga. So i impɔtant fɔ tɔk to yu dɔktɔ bɔt dis bak.
Lɛ wi no gud gud wan wetin di wɔd dɛn we de na di lɛbl dɛn fɔ it min!
We yu bay sɔntin na di stoa, yu kin si wɔd dɛn lɛk "No Sugar," "Sugar-Free," ɛn "Reduced Sugar" ɛn yu tink se dɛn ɔl min di sem tin? Nɔ, dɛn kin du am. Dɛn gɛt difrɛn minin. Lɛ wi si wetin dɛn min.
| Di wɔd we de na di lɛbl | Wetin dat rili min? |
|---|---|
| Nɔ shuga / Shuga-fri | Di it nɔ gɛt pas 0.5 gram shuga pan wan it. |
| Nɔ ad shuga | Dɛn nɔ ad ɛni ad shuga ɔ tin we gɛt shuga we dɛn de mek am ɔ we dɛn de pak am (pan ɔl we di it kin gɛt shuga bay insɛf). |
| Di shuga we dɔn ridyus | atכs 25% lεs shuga pas di rεgulεr prodakt fכ di sem tכp. |
| Dietetik fɔ it | Rifer to di it plan dɛm we de ɛp fɔ manej sɔm patikyula wɛlbɔdi kɔndishɔn dɛm, lɛk dayabitis. |
If yu gɛt dawt, i bɛtɛ fɔ rid di Nutrition Facts lɛbl we de biɛn di it paket.. Ɔnda di say we se ‘Kabohaydrɛt’, i sho klia wan aw bɔku ‘Shuga’ ɛn ‘Shuga Alkol’ de insay. Dɔn bak, if yu luk di list fɔ di tin dɛn we dɛn yuz fɔ mek di it, yu go si di nem fɔ di atifishal switin we dɛn yuz.
Sɔm kwɛstyɔn dɛn we yu go gɛt
Kwɛshɔn: Uswan wɔs, shuga ɔ atifishal switin?
Infakt, tumɔs pan ɛnitin nɔ fayn . If yu it bɔku shuga, dat kin mek yu gɛt bɔku bɔku shuga, yu gɛt bɔku shuga na yu blɔd, ɛn yu go gɛt tayp 2 dayabitis. Ɔl dɛn tin ya bad fɔ yu at.
Semweso, pipul dɛn de tink se if pɔsin yuz atifishal switin tin dɛn pasmak, dat kin mek pɔsin gɛt di sem prɔblɛm wit in wɛlbɔdi. Bikɔs, lɛk shuga, dɛn atifishinal switin dɛn ya kin mek pɔsin adikshɔn. Di mɔ we wi de it dɛn, na di mɔ wi want dɛn. Dɔn wi kin tɛmpt fɔ it mɔ, ɛn tink se, “No kalori nɔ de.” Di bɛst tin fɔ du na fɔ it tin dɛn lɛk frut dɛn we gɛt natura l swit, we gɛt bɔku fayv ɛn tin dɛn we de mek yu bɔdi fayn.
Kwɛstyɔn: Wetin mek dɛn bin ban Stivia?
Stevia na wan plant we kɔmɔt na Sawt Amɛrika. Dɛn bin ban am insay 1991 bikɔs ɔf stɔdi dɛn we sho se i gɛt fɔ du wit kansa risk. Bɔt afta ɔda risach, dɛn bin ri-rɛkɔgnayz am as "generally recognized as safe" (GRAS) as it aditiv insay 2008. Naw dɛn de yuz am bɔku bɔku wan na it ɛn drink.
Mɛsej we dɛn kin kɛr go na os
- If yu gɛt dayabitis, atifishal switin kin ɛp fɔ kɔntrol di we aw yu want swit. Dɛn nɔ de mek di blɔd shuga go ɔp.
- Dɛn fɔ jɔs yuz dɛn tin ya we dɛn nɔ de du bɔku tin . I nɔ fayn fɔ yuz dɛn pasmak, tink se dɛn "nɔ gɛt kalori."
- Bifo yu yuz ɛni atifishinal switin, mek shɔ se yu tɔk to yu dɔktɔ fɔ no di kayn ɛn di kayn we we fayn fɔ yu.
- Di bɛst we fɔ kɔntrol dayabitis na fɔ it balans it (frut, vɛjitebul, ɔl gren, slim prɔtin). Switin na jɔs ɛp fɔ dat.
- We yu de bay sɔntin na di stoa, rid di lɛbl ɛn no wetin de insay.
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