Lɛ wi lan gud gud wan wetin na di kabɔhaydrɛt ɛn aw i impɔtant to yu bɔdi.

Yu dɔn ɛva wɔnda aw di it we wi de it de gi wi bɔdi trɛnk? Ɔ yu dɔn ɛva wɔnda wetin na kabɔhaydrɛt ɛn wetin mek dɛn impɔtant to wi? Tide, wi go tɔk bɔt dɛn impɔtant tin ya we dɛn kɔl kabɔhaydrɛt insay wan rili simpul we we yu go ɔndastand izi wan.

Wetin na di kabɔhaydrɛt?

Fɔ tɔk am simpul wan, kabɔhaydrɛt na di men kayn tin we de insay sɔm pan di tin dɛn we wi de it ɛn drink. Fɔ tɔk strikt wan, dɛn kin fɔdɔm insay di kategori we dɛn kɔl makronutriɛnt . Shuga, stach (lɛk grens), ɛn fayv na kayn tin dɛn we gɛt kabɔhaydrɛt.

wi bכdi nid tu כda kayn makronutriεnt dεm: fεt εn protin. Fɔ mek wi bɔdi kɔntinyu fɔ gɛt wɛlbɔdi, wi nid fɔ gɛt ɔl di tri tin dɛn we de mek wi gɛt wɛlbɔdi .

Wetin mek wi bɔdi nid kabɔhaydrɛt?

Na dis impɔtant tin: Kabohaydrɛt na di men fiul we de gi wi bɔdi ɛnaji. Jɔs lɛk aw wi kin put petrol ɔ dizil na motoka, wi bɔdi kin gɛt pawa mɔ frɔm dɛn kabɔhaydrɛt ya fɔ wok, tink, it, rɔn, jomp, ɛn du ɔl dɛn tin ya.

Lɛ wi tek wan luk aw dis kin apin, nɔto so?

1. We wi it it we gɛt kabɔhaydrɛt, wi dijestiv sistɛm kin brok am smɔl smɔl.

2. Dɔn dɛn brok brok kabɔhaydrɛt ya we wi de kɔl naw glukɔs ɔ blɔd shuga , kin go insay wi blɔd.

3. Dɔn wi bɔdi kin mek wan ɔmon we dɛn kɔl insulin . Dis insulin de ɛp di glukɔs we dɔn gɛda na di blɔd fɔ sɛn to di sɛl dɛn na wi bɔdi ɛn mek ɛnaji.

4. Imajin, if wi bɔdi gɛt mɔ glukɔs pas aw wi nid, i de kip am na wi mɔsul ɛn liva fɔ yuz leta.

5. If dεn pas di limit we dεn de stכr, den di bכdi de stכr dis glukכs we pasmak as fεt .

Di kayn kabɔhaydrɛt we wi de it kin afɛkt di shuga we wi gɛt na wi blɔd dairekt wan. If wi it bɔku bɔku kabɔhaydrɛt, wi blɔd shuga kin go ɔp. Dɛn kɔl dis `(hyperglycemia).` If dis sik kɔntinyu, yu de pan big risk fɔ gɛt `(Diabetes Mellitus).` Dɔn bak, if sɔm pipul dɛn nɔ it inof kabɔhaydrɛt, dɛn blɔd shuga lɛvɛl kin go dɔŋ. Dɛn kɔl dis `(haypoglycemia)`.

Wetin na di difrɛns bitwin simpul kabɔhaydrɛt ɛn kɔmpleks kabɔhaydrɛt?

Okay, naw lɛ wi luk di tu men kayn kabɔhaydrɛt. Dɛn na simpul kabɔhaydrɛt ɛn kɔmpleks kabɔhaydrɛt.

Di difrɛns bitwin dɛn tu tin ya dipen pan di kemikal we di it gɛt ɛn aw wi bɔdi kin dayjɛst am kwik kwik wan .

• Kɔmpleks Kabohaydrɛt: Dɛn tin ya kin tek smɔl tɛm fɔ mek wi bɔdi dayjɛst. So, we wi it dɛn tin ya, di shuga we de na di blɔd nɔ de go ɔp wantɛm wantɛm. Na dεn wan dεm de gi εnεji to di bכdi. Dɔn bak, dɛn kɔmpleks kabɔhaydrɛt ya gɛt bɔku vaytamɛn, minral ɛn fayv we wi bɔdi nid. Dɛn wan ya tan lɛk wi bɛst padi dɛn, we rili bɛnifit di bɔdi. Fɔ ɛgzampul, bran rays, ɔts, kurakkan, vɛjitebul, frut (sɔm).

• Simpul Kabohaydrɛt: Bɔt simpul kabɔhaydrɛt na wan kayn shuga we dɛn kin dayjɛst kwik kwik wan . So, we yu it dɛn tin ya, yu blɔd shuga lɛvɛl go go ɔp wantɛm wantɛm. Tink bɔt di ay we kin kam afta yu dɔn drink swit drink. Bɔt da ay de de go dɔŋ kwik kwik wan. If yu it bɔku simpul kabɔhaydrɛt, yu go gɛt mɔ wet, yu go gɛt dayabitis, at sik, ɛn yu go gɛt mɔ kɔlɔstrel. Fɔ ɛgzampul, tin dɛn lɛk shuga, swit, wayt bred, ɛn kek. Yu nid fɔ tek tɛm smɔl wit dɛn tin ya.

Tink bɔt am, di filin we yu kin gɛt we yu it wan slais wayt bred, ɛn di filin we yu kin gɛt we yu it sɔm bran rays. Wait bred kin mek yu angri kwik, bɔt bran rays kin mek yu ful fɔ lɔng tɛm, nɔto so? Na dat na di difrɛns.

So yu tink se simpul kabɔhaydrɛt dɛn rili bad?

I at smɔl fɔ lɛ yu lɛbul tin dɛn wantɛm wantɛm lɛk, "O, dɛn tin ya gud, dɛn tin ya bad. " Simpul kabɔhaydrɛt nɔ min se na "bad." Bɔt dɛn nɔ de gi di sem tin dɛn we kɔmpleks kabɔhaydrɛt dɛn de gi wi bɔdi.

Di bɛst tin fɔ du na fɔ put bɔku bɔku kɔmpleks kabɔhaydrɛt dɛn we gɛt nyutriɛnt insay yu it ɛn fɔ kɔntrol ɛn mɔdaret di simpul kabɔhaydrɛt dɛn we yu de it. I fayn fɔ go to yu dɔktɔ fɔ advays yu bɔt it we go bɛtɛ fɔ yu.

Wetin na di kayn tin dɛn we gɛt kabɔhaydrɛt?

Tri men kayn kabɔhaydrɛt de insay it ɛn drink:

1. Fayba we de na di bɔdi

2. Stach dɛn

3. Shuga dɛn

Fayba ɛn Stach na di kayn Kɔmpleks Kabohaydrɛt dɛn . Shuga na kayn Simpul Kabohaydrɛt.Wan kayn we. If yu luk di nyutrishɔn lɛbl pan wan it paket we yu bay na di stoa, yu go si se dɛn rayt am as "Total Carbohydrates." Dat min se na di sɔm pan ɔl di tri kayn dɛn.

Lɛ wi lan smɔl bɔt fayv.

• Fayba na sɔntin we de insay it dɛn we dɛn mek wit plant, lɛk frut, vɛjitebul, ɛn ɔl di tin dɛn we dɛn kin it. Di it dɛn we dɛn mek wit animal, lɛk di tin dɛn we dɛn mek wit milk ɛn mit ɛn fish, nɔ gɛt ɛni fayv atɔl.
• Fayba na bak wan kɔmpleks, wɛlbɔdi kayn kabɔhaydrɛt. tu men kayn fayv de: fayba we de sכlv ( we de sכlv insay wata) εn fayv we nכ de sכlv (we nכ de sכlv insay wata). Fɔ ɛgzampul, kɔn gɛt fayv we nɔ de sɔlv.
• Pan ɔl we wi bɔdi nɔ kin ebul fɔ dayjɛst fayv fayn fayn wan, dis fayv we kin sɔlv ɛn we nɔ kin sɔlv kin ɛp fɔ digest we i de pas na wi insay, we kin mek wi nɔ gɛt kɔnstipɛshɔn. Nɔto dat nɔmɔ, fayv de ɛp bak fɔ kɔntrol di shuga we de na di blɔd, fɔ mek di kɔlɔstrel nɔ bɔku, ɛn fɔ mek wi fil ful fɔ lɔng tɛm .
• Di wan dɛn we sabi bɔt it kin se big pipul dɛn fɔ it 25 to 30 gram fayv ɛvride, bɔt bɔku pipul dɛn kin jɔs it af pan da fayv de.
• Sɔm it dɛn we gɛt bɔku fayv:
• Nat lɛk bins, chikip, lentil, grɛn pis, ɛn pinat.
• Frut, mɔ di wan dɛn we yu kin it wit di pil (apul, pia) ɛn frut we gɛt ston (bɛri).
• Nat (almɔnd, walnut), pɔmpin sid, sanflawa sid.
• Di tin dɛn we dɛn mek wit ɔl gren (brawn rays, ɔts, malet, ɔl wit bred ɛn pasta).
• Vejitebul (kon, brɔkoli, kɔliflawa, pɔmpin).

Wetin na stach?

• Stach na wan kayn kɔmpleks kabɔhaydrɛt bak. Dɛn de gi wi bɔdi vaytamɛn ɛn minral (maykronutriɛnt dɛn).
• Kɔmpleks kabɔhaydrɛt kin tek lɔng tɛm fɔ digest, so dɛn kin ɛp fɔ mek di blɔd shuga nɔ chenj ɛn mek yu fil ful fɔ lɔng tɛm . Bɔku pan di it dɛn we gɛt stach kin fɔdɔm insay dis kategori.
• Fɔd dɛn we gɛt stach:
• Ligim lɛk bins, pis, lentil, ɛn kawpis.
• Frut dɛn (apul, bɛri, watamɛlɔn).
• Di tin dɛn we dɛn mek wit ɔl gren (brawn rays, ɔts, ɔl wit bred ɛn pasta).
• Vejitebul (kon, pis, potato).

Lɛ wi no bak bɔt shuga.

• Shuga na wan kayn simpul kabɔhaydrɛt. Wi bɔdi kin dayjɛst dɛn simpul kabɔhaydrɛt ya kwik kwik wan.So, di shuga we de na di blɔd kin go ɔp wantɛm wantɛm, dɔn i kin go dɔŋ kwik kwik wan. Afta yu it swit it, yu kin fil bɔku trɛnk wantɛm wantɛm, nɔto so? Bɔt afta sɔm tɛm, yu kin fil taya ɛn slip. Na dis na di rizin.
• Tu men kayn shuga dɛn de:
• Naturally occurring sugars: Di shuga dɛm we de insay milk ɛn fresh frut de insay dis kategori.
• Shuga we dɛn ad: Dis na di shuga we dɛn kin ad pan tin dɛn lɛk swit, biskit, kek, tin frut, frut drink (sɔm), ɛn soda.
• Dɛn kin kɔl shuga wit bɔku difrɛn nem dɛn we de na di tin dɛn we dɛn kin yuz fɔ mek it. Yu kin si nem dɛn lɛk dɛn wan ya:
• `Agave nektar`
• `Kɛn srɔp` ɔ `Kɔn srɔp`
• `Dɛkstroz`, `Fruktɔs`, `Sukrɔz`
• Ɔni
• Molasses we dɛn kɔl Molasses
• Suga
• Fɔ stɔp di shuga impɔtant fɔ mek yu gɛt wɛlbɔdi shuga na yu blɔd. Dɔn bak, it dɛn we gɛt bɔku shuga kin gɛt bɔku kalori. Dis kin mek yu gɛt mɔ wet. Limit it dɛn we dɛn dɔn rifin (wayt bred, wayt flawa prodakt), dɛzat, kandy, ɛn drink dɛn we gɛt swit as yu ebul.
• Di American Heart Association (AHA) se:
• Fɔ bɔku uman dɛn, i nɔ fayn fɔ it pas 25 gram (6 ti spɔnj ɔ 100 kalori) we dɛn ad shuga ɛvride .
• Fɔ bɔku man dɛn, i nɔ fayn fɔ it pas 36 gram (9 ti spɔnj ɔ 150 kalori) we dɛn ad shuga ɛvride .

Ɔmɔs kabɔhaydrɛt yu nid fɔ wan de?

Rili no set nɔmba nɔ de fɔ di kabɔhaydrɛt dɛn we yu fɔ it fɔ wan de. I dipen pan bɔku tin, lɛk yu ej, man ɔ uman, ɛni mɛrɛsin we yu gɛt (lɛk dayabitis), di lɛvɛl we yu de du ɛvride, ɛn if yu de tray fɔ lɛf fɔ it bɔku bɔku it. Sɔm pipul dɛn we gɛt dayabitis kin si se we dɛn kɔnt di kabɔhaydrɛt dɛn kin ɛp fɔ kɔntrol di shuga we dɛn gɛt na dɛn blɔd.

Fɔ bɔku pipul dɛn, di US Dipatmɛnt fɔ Ɛgrikalyeshɔn (USDA) kin se fɔ it akɔdin to di "Healthy Plate" kɔnsɛpt. Dat na:

• Fil af pan yu plet wit frut ɛn vɛjitebul dɛn .
• Fil wan kwata pan yu plet wit ɔl grens (lɛk brawn rays, bɔku wit, ɛn atta flawa).
• Fil di ɔda kwata wit prɔtin (lɛk fish, mit, eg, dairy prodakt, lentil).

Yu tink se it we de ridyus ɔ pul di kabɔhaydrɛt fayn?

Sɔm pipul dɛn kin ridyus di kabɔhaydrɛt we dɛn kin it fɔ lɛ dɛn nɔ gɛt bɔku bɔku bɔdi. Dɔn bak, sɔm dɔktɔ dɛn kin se fɔ it spɛshal it, lɛk di Keto it, fɔ sɔm mɛrɛsin dɛn lɛk ɛpilepshi.

Bɔt i rili at fɔ mek dɛn kɔntinyu fɔ stɔp dɛn kayn lɔ dɛn de fɔ lɔng tɛm. Sɔm it dɛn we de stɔp kabɔhaydrɛt kin gɛt bɔku animal ɔyl ɛn fat. Dɛn kayn it ya kin mek yu gɛt at sik bak.

So, i rili impɔtant fɔ go to yu dɔktɔ bifo yu mek ɛni big chenj na yu it, mɔ if yu de tink bɔt fɔ ridyus di kabɔhaydrɛt.

So, dis na di tin we impɔtant pas ɔl fɔ mɛmba (Take-Home Message) .

Okay, wi don tok plenti boht kabohaydret, no so? Di impɔtant tin dɛn we yu fɔ mɛmba frɔm ɔl dɛn tin ya na:

• Kabohaydrɛt impɔtant fɔ mek wi bɔdi gɛt wɛlbɔdi ɛn fɔ wok fayn fayn wan. Na dɛn na di men tin we wi de gi wi trɛnk.
• Tray fɔ pik kɔmpleks kabɔhaydrɛt pas simpul kabɔhaydrɛt (lɛk brawn rays, ɔl gren, vɛjitebul, ɛn frut).
• Put bɔku it dɛn we gɛt fayn fayn tin dɛn fɔ it we gɛt bɔku fayv, vaytamɛn, ɛn minral .
• Limit it ɛn drink we dɛn ad shuga (swit it ɛn drink) as mɔ as yu ebul.
• Kɔnsul yu dɔktɔ ɔr nyutrishɔnist fɔ no ɔmɔs kabɔhaydrɛt fayn fɔ yu bay aw yu gɛt wɛl bɔdi ɛn aw yu de liv yu layf.

If yu mɛmba dɛn pɔynt dɛn ya ɛn tek kia ɔf yu it, yu go mɔs ebul fɔ liv wɛlbɔdi ɛn strɔng layf!

` Kabohaydrɛt, shuga, stach, fayv, it fayn, it, it, dayabitis