Wi ɔl lɛk fɔ it smɔl snek, drink. Di pastry we wi de it we wi de it aftanun ti, di paket chips we wi de it wen wi de wach fim, di botul of soda we wi de drink wen wi get togeda wit padi dem... dis don bi pat of wi laif. Bɔt yu dɔn ɛva tink bɔt di tin dɛn we dɛn it ɛn drink ya de gi wi bɔdi? Bɔku tɛm, dɛn it ɛn drink ya nɔ kin gɛt ɛnitin fɔ du wit di tin dɛn we dɛn nid, na jɔs kalori dɛn kin gɛt. Tide, lɛ wi tɔk bɔt dɛn "ɛmti kalori" ɔ "Ɛmpti kalori".
Fɔ tɔk am simpul wan, wetin na dɛn ‘ɛmti kalori’ ya?
Di wɔd "ɛmti" min "natin." "Empty calories" na di sem tin. pan ɔl we dɛn it ya de gi yu bɔdi kalori (i.e. ɛnaji), dɛn nɔ de gi yu ɔda tin we impɔtant fɔ wɛlbɔdi. Spɛshal wan, dɛn nɔ gɛt ɛnitin fɔ it, lɛk vaytamɛn, minral, fayv, ɔ faytokɛmikɛl.
Fɔ tɔk am simpul wan, dɛn tin ya tan lɛk ɛmti bɔks we gɛt fayn fayn kɔlɔ dɛn bɔt natin nɔ de insay. Dɛn kin jɔs gi di bɔdi ɛnaji, bɔt natin nɔ de insay di we aw i de it.
Tu men tin dɛn de we kin mek wi ad dɛn ɛmti kalori ya to wi it:
1. Enitin we get plenti shuga o oda switin.
2. Ɛnitin we gɛt bɔku bɔku fat ɛn ɔyl.
Lɛ wi luk dɛn tu pipul ya we gɛt fɔ du wit di bad tin dɛn wan bay wan.
Kulprit #1: Tumɔs shuga ɛn switin
Wi ɔl no se di shuga we de insay di it dɛn we wi de it ɛn drink, bɔku pas aw i bin de trade. Mɔtalman, dɛn shuga kalori ya we nɔ nid fɔ ad to wi bɔdi frɔm di drink dɛn we wi de drink, pas di it we wi de it. Imajin aw bɔku shuga yu de ad to yu bɔdi frɔm jɔs wan swit drink fɔ wan de.
Risach dɔn ivin sho se wi kin it bɔku bɔku ɛkstra kalori dɛn ɛvride frɔm shuga we wi nɔ no. Dɛn ɛkstra kalori dɛn ya kin ad to bɔku bɔku wan fɔ wan mɔnt. Bɔku tɛm, dis na di men rizin we kin mek pɔsin gɛt mɔ wet.
Lɛ wi si wetin na dɛn shuga bɔm ya.
| Di kayn it/drink we dɛn kin drink | Lɛ wi lan bɔt shuga dɛn we dɛn ayd. |
|---|---|
| Soda ɛn ɔda drink dɛn we dɛn dɔn swit | Na dɛn pipul ya na di men pɔsin we du di bad tin. Frut drink dɛn we dɛn kin bay na stɔ, lɛmonad, ɛn spɔt drink dɛn kin ful-ɔp wit shuga. Wan tipik bɔtul soda kin gɛt lɛk 8-10 ti spɔnj shuga. |
| Fansi kɔfi ɛn ti drink dɛn | Di kɔfi we gɛt ays, milkshake, ɛn falooda we wi kin drink na shɔp, ful-ɔp wit shuga. Pan ɔl we dɛn kin rili te, dɛn gɛt bɔku kalori. |
| Kek, pastries ɛn biskit dɛn | Bɔku pan wi "shɔt it" dɛn kin fɔdɔm insay dis kategori. Mafin, pastry, ɔ krim bɔn we yu bay na stɔ gɛt mɔ shuga pas aw yu go tink. Dɛn tin ya na ɛmti kalori dɛn bak. |
| Brekfas siriɔs dɛn we dɛn dɔn swit | If yu luk di lɛbl fɔ di ɔtmil paket dɛn we gɛt flawa ɛn kɔnflɛks we dɛn kin gi pikin dɛn bɔku tɛm, yu go ɔndastand di kayn shuga we de insay. Bɔku tɛm, di sɛkɔn tin we dɛn kin yuz kin bi "shuga". |
| Sos ɛn srɔp (Kɔndimɛnt) . | Kɔndimɛnt dɛn lɛk ketchup, chili sos, ɛn pankɛk sirop gɛt bɔku shuga we ayd bak. Smɔl it fayn, bɔt if yu ad bɔku pan am, dat kin mek yu gɛt bɔku kalori. |
Kulprit #2: Tumɔs fat ɛn ɔyl
Di sɛkɔn pɔsin we du di bad tin na di fat ɛn ɔyl we pasmak. Pan ɔl we sɔm ɔyl dɛn (lɛk di wan dɛn we gɛt gud fat asid lɛk omega-3) kin fayn fɔ di bɔdi, bɔku tɛm di it dɛn we wi kin it kin gɛt fat we nɔ fayn fɔ wi. Ɛspɛshali di bad fat dɛn we dɛn kɔl sɛtyuret fat ɛn trans fat .
di tin we impɔtant pas ɔl na dat, wan gram fat gɛt pas tu tɛm pas wan gram kabɔhaydrɛt (stach) ɔ prɔtin.
- 1 gram fεt = bכt 9 kalori
- 1 gram protin ɔ kabɔhaydrɛt = lɛk 4 kalori
Yu ɔndastand? Dat min se jɔs afta dɛn ad smɔl mɔ ɔyl, di kalori dɛn we de na di it kin go ɔp. Di bɛst ɛgzampul fɔ dis na fast fud. Lɛ wi luk sɔm ɛmti kalori it dɛn we gɛt bɔku fat.
| Di kayn it we dɛn kin it | Tek tɛm wit di fat we pasmak. |
|---|---|
| Fast Fɔd fɔ it | Dis inklud Frɛnch fries, chukchuk strip, tin dɛn we dɛn dɔn dip frɛsh, kottu, rays we dɛn dɔn frɛsh, ɛn ɔda tin dɛn Di ɔyl we dɛn yuz fɔ mek dɛn tin ya bɔku. Dɔn bak, di sos dɛn we dɛn ad kin gɛt bɔku fat. |
| Mayonez we dɛn kɔl | Dɛn kin rili mek mayonez wit ɔyl ɛn eg yolk. So, i gɛt bɔku kalori ɛn fat. Tu tebul spɔnj mayonez pan sanwij ɔ salad go ad bɔku kalori to yu it. |
| Chips ɛn maykrowev pɔp | Potato ɛn kɔn na it dɛn we gɛt fayn fayn tin dɛn fɔ it, bɔt we dɛn kɔt am wit ɔyl ɛn sɔl am, i kin bi bɔku ɛmti kalori. Ɛspɛshali wan paket chips we kɔmɔt na di stoa gɛt bɔku fat ɛn kalori. |
| Krak krak krak tin dɛn | Bɔku krak krak dɛn kin mek wit wayt flawa ɛn pat pan di fat dɛn we gɛt haydrojɛn, we kin mek di bɔdi nɔ gɛt bɛtɛ tin fɔ it. |
| Snek dɛn we dɛn dɔn frɔz | Bɔku tɛm, di it dɛn we dɛn kin it wantɛm wantɛm lɛk pizza, rol, sosish, ɛn paratha we dɛn kin fɛn na di supamakit friza kin gɛt bɔku fat ɛn ɛmti kalori. |
So wetin wi de du?
Naw yu go de tink se, "O, so a nɔ go ebul fɔ it ɛni wan pan dɛn tin ya we a lɛk?" Nɔ, nɔto so i bi. Di impɔtant tin ya na "kwantiti ɛn frɛkuɛns" (mɔdareshɔn).
Yu nɔ nid fɔ pul dɛn ɛmti it dɛn ya we gɛt kalori kpatakpata na yu layf. Bɔt, nɔ mek dɛn bi yu men it. I nɔ bad fɔ it smɔl wan wan wan tɛm . Bɔt if yu it dɛn as yu abit ɛvride, i go ad kalori dɛn we yu nɔ nid to yu bɔdi, mek yu gɛt mɔ wet, ɛn mek di rod fɔ sik dɛn lɛk dayabitis ɛn ay kɔlɔstrel.
Di bɛst tin fɔ du na fɔ pik it dɛn we gɛt bɔku tin dɛn fɔ it, pas fɔ pik ɛmti kalori. Fɔ ɛgzampul,
- Bifo yu drink swit drink, drink wata, wata, ɔ frut jus we nɔ swit.
- Bifo yu it wan paket chips, it sɔntin lɛk pinat, pis, ɔ vɛjitebul salad.
- It fresh frut insted of pastry.
Smɔl chenj lɛk dis kin mek big difrɛns to yu wɛlbɔdi. If yu want fɔ no mɔ bɔt aw fɔ kɔntrol yu wet ɔ fɔ it tin dɛn we go mek yu gɛt wɛlbɔdi, i impɔtant fɔ go to yu dɔktɔ ɔ pɔsin we sabi bɔt it .
Mɛsej we dɛn kin kɛr go na os
- ‘Empty calories’ de tכk bכt it dεm we de כnli gi εnεji (kalori) to di bכdi εn we nכ de gi εni nyutriεnt lεk vaytam in εn minral.
- Di men tin dɛn we kin mek yu gɛt ɛmti kalori na it ɛn drink dɛn we gɛt bɔku shuga ɛn we gɛt bɔku fat/ɔyl.
- Soda, swit drink, kek, biskit, fast fud, ɛn it dɛn we dɛn dɔn dip frɛsh na di bɛst ɛgzampul fɔ dis.
- Bifo yu kɔt dɛn it ya kpatakpata, i impɔtant fɔ stɔp di kayn it ɛn di frɛkuɛns we dɛn de it (mɔdareshɔn).
- Tray ɔltɛm fɔ pik it dɛn we gɛt fayn fayn tin dɛn (frut, vɛjitebul, klin wata) instead fɔ pik ɛmti kalori.
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