Yu na pɔsin we de wok tranga wan fɔ lɛf fɔ it bɔku bɔku it dɛn? Dɔn yu go mɔs pe atɛnshɔn gud wan to di kayn it dɛn we yu de it ɛn di bɔku bɔku it dɛn we yu de it. Bɔt yu kin tink bak bɔt wetin yu kin drink insay di de? Wan mistek we bɔku pan wi kin mek na dat, pan ɔl we wi de tink bɔt di kalori dɛn we wi kin gɛt frɔm it, wi nɔ kin tink bɔku bɔt di kalori dɛn we wi kin ad to wi bɔdi frɔm drink. Bɔt di kalori dɛn we wi de ad to wi bɔdi we wi nɔ no se i kin pwɛl di we aw yu de tray fɔ lɛf fɔ it bɔku bɔku it dɛn kpatakpata.
Fɔ tɔk am simpul wan, wetin na dɛn kalori dɛn ya?
Okay, lɛ wi ɔndastand fɔs wetin na kalori. Kalori na wan yunit we gɛt ɛnaji. I tan lɛk se yu de yuz mita fɔ mɛzhɔ distans ɛn kilogram fɔ mɛzhɔ di wet. Ɔl wetin wi de it ɛn drink de gi wi bɔdi trɛnk. Dis enaji na wetin wi bɔdi de yuz fɔ blo, fɔ bit wi at, fɔ waka, fɔ rɔn, fɔ tink, fɔ du ɔltin.
Naw na dis prɔblɛm de. If wi it mɔ kalori pas wetin wi nid insay wan de, wi bɔdi kin kip da ɛkstra ɛnaji de as fat. Dis akumulεshכn as tεm de mek wi bכdi wet de inkrεs, we min se wi de big. So, fɔ mek wi gɛt wɛlbɔdi, i rili impɔtant fɔ mek wi balans bitwin di nɔmba fɔ di kalori dɛn we wi de it ɛn di nɔmba fɔ di kalori dɛn we wi de bɔn ɛvride.
Mɛmba se di kalori dɛn we de insay drink dɛn kɔl am "ɛmti kalori." Dis min se pan ɔl we dɛn de gi di bɔdi ɛnaji, dɛn de gi smɔl smɔl tin dɛn lɛk vaytamɛn ɛn minral.
Di kalori dɛm we ayd na di tin dɛm we wi de drink ɔltɛm
Naw lɛ wi tek wan luk pan di aprɔksimat kalori kɔnt fɔ sɔm pan di drink dɛn we wi de drink ɛvride. Dɛn nɔmba ya kin difrɛn smɔl frɔm wan brand to ɔda brand, bɔt dis fɔ gi yu gud aidia.
| Tayp fɔ drink | Saiz fɔ Savis | Aprɔksimat Kalori (Aprɔksimat Kalori) . |
|---|---|---|
| Drink dɛn we gɛt kabɔn we gɛt shuga (Soda) . | 355 ml (12 oz) . | 124 - 189. Di wan dɛn we de wok |
| Drink dɛn we nɔ gɛt shuga we gɛt kabɔn (Diet Soda) . | 355 ml (12 oz) . | 0 - 7. Di wan dɛn we de wok |
| Swit Ti we dɛn put insay bɔtul | 355 ml (12 oz) . | 129 - 143. Di wan dɛn we de wok |
| Ti we Nɔ Swit | 355 ml (12 oz) . | 4. 4. |
| Frut drink ɛn milk | ||
| Ɔrɛnj jus (we nɔ gɛt shuga) . | 355 ml (12 oz) . | 157 - 168. Di wan dɛn we de wok |
| Apul jus (we nɔ gɛt shuga) . | 355 ml (12 oz) . | 169 - 175. Di wan dɛn we de wok |
| Whole Milk we dɛn kin mek | 355 ml (12 oz) . | 220. Na di 220 |
| Skim Milk we yu kin yuz | 355 ml (12 oz) . | 125. Na di 125 |
| Soya Milk we dɛn kin mek | 355 ml (12 oz) . | 147 - 191. Di wan dɛn we de wok |
| Di kayn kɔfi dɛn we dɛn kin drink | ||
| Blak Kɔfi we dɛn kin mek | 355 ml (12 oz) . | 0 - 4. Di wan dɛn we de wok |
| Kofi wit Krim | 355 ml (12 oz) . | 39 - 43. Di wan dɛn we de wok |
| Latte (wit milk we nɔ gɛt fat) . | 355 ml (12 oz) . | 69. Na di 69 |
| Speshal drink ɛn rɔm | ||
| Spɔt Drink fɔ drink | 355 ml (12 oz) . | 94. Na di 94 |
| Enerji Drink fɔ drink | 1 kan (245 ml) . | 105 - 112. Di wan dɛn we de wok |
| Bia | 355 ml (12 oz) . | 155. Na di 155 |
| Wayn | 150 ml (5 oz) . | 122 - 125. Di wan dɛn we de wok |
Aw drink dɛn we gɛt bɔku kalori kin ambɔg wɛlbɔdi?
If yu kɔntinyu fɔ drink dɛn kayn drink dɛn ya we gɛt bɔku kalori, dat kin afɛkt yu wɛlbɔdi bɔku we dɛn.
1. We yu de gɛt bɔku bɔku bɔdi ɛn yu de fat
Dis na di men ɛn di tin we kin apin klia wan. Imajin se if yu drink wan bɔtul soda we gɛt shuga ɛvride, dat nɔmɔ go mek yu bɔdi gɛt lɛk 150 kalori. If yu nɔ bɔn dɛn kalori dɛn de, yu go ad pas 1,000 kalori insay wan wik, ɛn pas 4,500 kalori insay wan mɔnt. Dis na di rayt tin we kin mek yu gɛt mɔ wet.
2. Risk fɔ gɛt Tayp 2 Dayabitis
If yu it drink dɛn we gɛt shuga ɔltɛm, dat kin rili mek yu gɛt tayp 2 dayabitis. Dɛn drink ya kin mek di blɔd shuga go ɔp wantɛm wantɛm, ɛn as tɛm de go i kin mek di bɔdi nɔ gɛt insulin.
3. Risk fɔ gɛt at sik
If yu it bɔku kalori ɛn shuga, dat kin mek yu gɛt bɔku bɔku fat (triglycerides) we de na yu blɔd, i kin gɛt ay blɔd prɛshɔn, ɛn i kin mek yu gɛt at sik mɔ ɛn mɔ.
4. Tut we de rɔtin
Drink we gɛt shuga ɛn asid kin mek di tut inɛmel wik, ɛn dis kin mek di tut rɔtin ɛn ɔda prɔblɛm dɛn wit di tit.
So, wetin wi fɔ du fɔ gɛt wɛlbɔdi?
Nɔ fred fɔ yɛri dɛn tin ya. If yu ad sɔm smɔl chenj dɛn to yu ɛvride, yu go ebul fɔ avɔyd dɛn prɔblɛm dɛn ya izi wan.
- Wata na yu bɛst padi: Di bɛst drink we gɛt wɛlbɔdi, ɛn we nɔ gɛt kalori fɔ mek yu nɔ tɔsti na klin wata. Mek am yu abit fɔ drink bɔku wata ɛvride. If yu bost fɔ drink klin wata, yu kin ad wan slais laym, wan slais kɔkumba, ɔ sɔm mint lif fɔ mek i fayn.
- Drink ti ɛn kɔfi we nɔ gɛt shuga: Ivin wan ti spɔnj shuga we de insay yu kɔp ti ɔ kɔfi kin ad bɔku kalori. Ridyus di shuga as yu ebul, ɔ yus fɔ drink am we yu nɔ gɛt shuga.
- Rid di lɛbl: Mek am yu abit fɔ rid di lɛbl fɔ di bɔtul drink dɛn we yu bay na di stoa. Pe spɛshal atɛnshɔn to di shuga we de insay ɛn di kalori we yu gɛt .
- Swich to fresh frut jus: Insted fo pak frut drink, mek yu own fresh frut jus na os we yu no ad shuga. Bɔt bikɔs frut jus gɛt natura l shuga ɛn kalori bak, i impɔtant fɔ drink am smɔl smɔl.
- Tek tɛm wit rɔm: Rɔk gɛt bɔku kalori dɛn bak, so fɔ lɛ yu nɔ drink rɔm i go fayn fɔ mek yu nɔ gɛt bɔku bɔku bɔdi ɛn fɔ mek yu gɛt wɛlbɔdi.
If yu gɛt ɛnitin fɔ wɔri bɔt ɔ dawt bɔt yu wet, it, ɔr tin dɛn lɛk dayabitis, i go fayn fɔ go to yu famili dɔktɔ (GP) fɔ advays.
Mɛsej we dɛn kin kɛr go na os
- We yu de kɔntrol yu wet, i impɔtant fɔ mɛmba wetin yu de it ɛn bak wetin yu de drink.
- Di bɛst ɛn wɛlbɔdi drink fɔ mek pɔsin nɔ tɔsti na klin wata. I nɔ gɛt ɛni kalori.
- We yu de bay bɔtul ɔ pak drink, rid di lɛbl ɛn no di shuga ɛn kalori we de insay.
- Bifo yu drink tin dɛn we gɛt shuga, pik ɔda tin dɛn lɛk ti we nɔ swit, blak kɔfi, ɔ frut jus we yu mek na os (we nɔ gɛt shuga).
- Smɔl chenj dɛn kin mek big difrɛns. Smɔl smɔl tin dɛm wae yu kin disayd fɔ du ɛvride kin bi big invɛstmɛnt pan yu wɛl bɔdi fɔ lɔng tɛm.
- If yu gɛt ɛnitin fɔ wɔri bɔt aw yu de it ɔ yu wɛlbɔdi biznɛs, tɔk to yu dɔktɔ.
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