We prɔblɛm de na ɔfis, ɔ smɔl fɛt na os, yu kin fil lɛk fɔ rɔn dɔn ɛn opin wan tin we gɛt kuki, ɔ fɔ gɛt wan kek na di stoa? Ɔ tɛm dɛn de we yu kin fil fɔ it sɔntin we swit, biskit, ɔ krak krak ɛvride arawnd 4 oklɔk na nɛt? If yu sabi dɛn tin ya, nɔto yu wangren de. We wi fil bad, wi at pwɛl, ɔ wi taya, bɔku pan wi kin rili want fɔ it tin dɛn we gɛt kabɔhaydrɛt, mɔ swit, biskit, ɛn ayskrim.
Wetin mek wi rili want fɔ gɛt kabɔhaydrɛt?
Sayɛnsman dɛn biliv se di men rizin fɔ dis na wan kemikal we de na wi bren. Fɔ tɔk am simpul wan, wi bren gɛt wan ɔmon we de mek wi fil fayn, ɛn dis de mek wi gladi ɛn kol. Dɛn kɔl am sɛrotonin . Dɛn kin kɔl am bak di "fil-gud ɔmon."
Di wan dɛn we de stɔdi bɔt dis tɔk se we wi sɛrotonin lɛvɛl go dɔŋ, wi maynd kin go dɔŋ bak. Dat min se wi kin bigin fɔ fil bad, wi at pwɛl, ɛn wi kin gɛt prɔblɛm fɔ pe atɛnshɔn pan sɔntin. So dis tεm ya, wi bren de luk fכ we fכ inkrεs dεn sεrotonin lεvεl dεm ya bak. We wi it tin dɛn we gɛt bɔku kabɔhaydrɛt, wi bɔdi kin mek mɔ sɛrotonin.
Jɔs lɛk aw wi kin chaj wi fon we di bateri smɔl, we di sɛrotonin lɛvɛl smɔl, wi bɔdi kin tray fɔ ‘chaj’ am wit kabɔhaydrɛt (kabɔd).
Masta sabi pipul dɛn se bɔku pipul dɛn kin want dɛn kayn tin ya we dɛn kɔl carbs di sem tɛm insay di de. Dat na bitwin 3:30 ɛn 5:00 PM. Na wi kɔntri, fɔ it shɔt-it we yu de it "aftanun ti" kin bi bak abit we dɛn mek fɔ fulɔp dis nid.
Dis na jɔs ɔmon tin? Ɔ ɔda rizin dɛn de?
Pan ɔl we di stori bɔt sɛrotonin na tru, sɔm masta sabi bukman dɛn se nɔto di wangren tin we kin mek pɔsin gɛt dis sik. Bɔku ɔda tin dɛn kin de we kin mek dis apin.
- Di tin dɛn we kin apin na do: Imajin se yu gɛt big prɔblɛm wit mɔni. Bikɔs ɔf dis, yu kin fil bad. Bikɔs ɔf da sɔri-at de, yu kin fil bak fɔ it swit. na ya, di want fכ it nכ de kכz dεn wan dεm we di sεrotonin dכn dכn, bכt na di εksternal tin we de apin we dεn kכl di mכni prכblεm.
- Abit we wi dɔn lan: Bɔku tɛm, dis na sɔntin we wi kin lan frɔm we wi smɔl. Imajin, we yu bin smɔl, we yu kray ɔ vɛks, yu mama go gi yu chɔklɛt ɔ biskit fɔ kɔrej yu. So ivin we yu big, we yu fil bad, yu kin go bak to da abit de. Dat min se, yu kin jɔyn it wit di we aw pɔsin de fil.
- Di we aw yu de it:Naw, bɔku pipul dɛn kin tray fɔ lɛf fɔ it bɔku bɔku it dɛn bay we dɛn kin kɔt di tin dɛn we dɛn kin it (stach) lɛk rays ɛn bred. We dɛn du dis, dɛn bɔdi nɔ kin gɛt di kayn kabɔhaydrɛt we dɛn nid. Dɔn dɛn bɔdi kin bigin fɔ aks fɔ mɔ pan dɛn. Ivin if yu nɔr fil fɔ it wan pis brɔkoli, if yu fil fɔ it wan pis bred, dat min se yu bɔdi nɔ de gɛt inof carbs. Dat nɔto tin we nɔ kɔmɔn.
Wetin risach se bɔt dis?
Risach pan pipul dɛm we lɛk fɔ it kabɔhaydrɛt dɔn sho sɔm fayn fayn tin dɛm. Mek wi luk am na tebul.
| Risach Fayndin | In simpul wɔd dɛn... |
|---|---|
| Fɔ it mɔ kalori | Pipul wae lɛk fɔ it carbs kin it lɛk 800 mɔr kalori ɛvride pas ɔda pipul dɛm. Dis kin mek sɔm pipul dɛn gɛt mɔ wet. Bɔt ɔda wan dɛn kin ebul fɔ kɔntrol dɛn wet bay we dɛn de du ɛksɛsayz, we dɛn kin kɔt di men it dɛn we dɛn kin it, ɔ it tin dɛn we nɔ gɛt bɔku fat lɛk pɔp-kɔn. |
| Fɔ mɛn yusɛf | Insay wan stɔdi we dɛn bin du pan uman dɛn we fat we lɛk fɔ it tin dɛn we gɛt kabɔhaydrɛt, dɛn bin pik drink we gɛt bɔku kabɔhaydrɛt pas drink we gɛt bɔku prɔtin we dɛn bin de fil bad. Ɛn dɛn bin de fil fayn afta dɛn dɔn drink dɛn carbs de. |
| Instant rilif | Yu kin bigin fɔ fil fayn lɛk 20 minit afta yu it sɔntin we gɛt kabɔhaydrɛt. dis na biכs di sεrotonin lεvεl dεm de inkrεs. Sɔm mɛrɛsin wae de mek pɔrsin fil bad kin woke bak bay wae dɛn kin kɔntrol di sɛrotonin lɛvɛl. |
Dis tin we yu want fɔ it na nɔmal tin, ɔ na sɔntin we yu fɔ wɔri bɔt?
Tink bɔt di we aw yu lɛk dis it.
Yu kin onli krayv carbs wen yu si oda posin de it sohmtin we fayn? Dat na nɔmal tin. Ɔ yu kin fil fayn we yu gɛt sɔntin we yu nɔ want fɔ du (lɛk fɔ kia fɔ yu os spɛns) ɛn yu it sɔntin fɔ rɔnawe pan am? Dat na nɔmal tin bak to sɔm mak. Ɛn fɔ want fɔ du sɔntin na ivintɛm kin bi nɔmal tin bak.
Bɔt, tek tɛm if dis apin!
Imajin, yu want fɔ it brawni frɔm wan bekeri. If yu nɔ gɛt motoka fɔ go de, ɛn yu waka fɔ it am let na nɛt, na ren... dat na tumɔs smɔl.
If yu gɛt dis kayn we aw yu kin want fɔ it tin dɛn we yu nɔ kin ebul fɔ kɔntrol , ɛn i nɔ kin tan lɛk se i nɔ de mek yu nɔ fil bad, yu at pwɛl, ɔ yu nɔ de taya wit layf, i nɔ nɔmal.
If dis kayn tin apin, go mɔs go to yu dɔktɔ ɛn tɔk bɔt dis, bikɔs i kin bi sayn fɔ yu maynd wɛlbɔdi prɔblɛm we nid fɔ gɛt tritmɛnt, lɛk pwɛl hat , pas fɔ jɔs want fɔ it.
Okay, so aw yu de dil wit dis krayv fɔ carbs?
We dɛn de fɔ liv wɛl wit dis kayn we aw pɔsin kin want fɔ it.
- It di rayt tɛm: Yu kin want fɔ it pasmak na ivintɛm. So, it fayn it we gɛt bɔku prɔtin (eg, mit, fish, lentil) fɔ brɛkfas ɛn lanch. We yu fil angri smɔl arawnd 4 oklɔk na nɛt, it sɔntin we gɛt wɛlbɔdi kabɔd (e.g. pɔpkɔn, bɔyl chikip, sɔm siriɔs shuga we nɔ gɛt bɔku shuga).
- Pik smat carbs: Nɔto ɔltɛm yu kin want chɔklɛt, fat kek, ɔ kwik-it. Pik sɔntin we nɔ gɛt bɔku fat lɛk krak ɔ prɛzɛl.
- Nɔ fil gilti: Nɔ fil gilti fɔ se, "O, a de it carbs." Kabohaydrɛt nɔto di ɛnimi. Natin nɔ bad fɔ it smɔl rays ɔ pasta fɔ dina, we dɛn pripia wit smɔl ɔyl. Wetin impɔtant na di kwantiti ɛn di we aw dɛn pripia am.
- Pik "slow foods": Pik tin dɛm we yu nɔ go ebul fɔ swɛla wan tɛm, bɔt yu kin it am bak ɛn bak. Fɔ ɛgzampul, wan kɔp ɔt chɔklɛt. Yu nɔ go ebul fɔ drink am insay wan gulp. We yu it am, yu kin gladi ɛn yu kin gɛt kolat.
Mɛsej we dɛn kin kɛr go na os
- Na kɔmɔn tin fɔ want fɔ gɛt kabɔhaydrɛt we yu de fil bad ɔ taya. Dis kin gɛt fɔ du wit wan kemikal we de na di bren we dɛn kɔl sɛrotonin.
- Sɔntɛm dis na abit we pɔsin kin gɛt frɔm we i smɔl ɔ bikɔs dɛn nɔ de it bɛtɛ tin fɔ it.
- If yu nɔ ebul fɔ kɔntrol di tin dɛn we yu want fɔ du, yu de du tin dɛn we nɔ kɔmɔn fɔ gɛt am, ɛn yu sɔri-at de kɔntinyu, na so i biI kin bi sayn fɔ se pɔsin in at pwɛl. If dɛn kayn tin ya apin, i rili impɔtant fɔ go to dɔktɔ wantɛm wantɛm .
- Dɛn kin ebul fɔ kɔntrol dɛn krayb ya bay we yu pik smat it (low-fat carbs), it snek dɛn we gɛt wɛlbɔdi ɔltɛm, ɛn nɔ fil gilti.
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