Bɔku pan wi nɔ kin ebul fɔ du if wi nɔ gɛt wan bɔtul kola we wi kin fil taya, we wi kin go pati, ɔ we wi kin gɛda wit wi padi dɛn, nɔto so? Ivin we wi go na stɔ, di fɔs tin we kin kech wi yay na di sɔft drink dɛn. Bɔku tɛm wi kin yus to da kol ɛn da swit teys de. Bɔt yu dɔn ɛva stɔp ɛn tink bɔt aw dis abit rili gud ɔ bad fɔ yu bɔdi? Tide, wi go tɔk bɔt dis simpul ɛn stret we.
Wetin rili de insay wan bɔtul we gɛt kola?
Lɛ wi tek wan luk pan di tin dɛn we de insay wan tipik kola (lɛk 355 ml kan). We yu si dis, yu go ɔndastand di rial tin we de apin.
| Nutrishɔnal kɔmpɔnɛnt | Sayz |
|---|---|
| Kalori dɛn we yu kin gɛt | Na lɛk 156 |
| Shuga dɛn we dɛn kin yuz | Na lɛk 37 gram (lɛk 9 ti spɔnj) . |
| Kabohaydrɛt dɛn | Na lɛk 38.7 gram |
| Protɛin we de mek pɔsin gɛt | 0 gram dɛn |
| Bɔmp | Na lɛk 0.9 gram |
| Vitamin ɛn minral dɛn | Nɔto wan impɔtant mɔni |
Naw yu kin si, nɔto so? I nɔ gɛt ɛni wan pan di vaytamɛn, minral, ɔ prɔtin we yu bɔdi nid. Na jɔs shuga ɛn kalori dɛn. Jɔs tink bɔt, wan tin we dɛn kin put kola kin gi yu lɛk 9 ti spɔnj shuga wan tɛm. Ɛn bɔku pan di kola drink dɛn gɛt kafinɛ.I gɛt bak di tin we de mek pɔsin want fɔ du sɔntin.
Wetin na di prɔblɛm dɛn we kin mek pɔsin gɛt wɛlbɔdi we pɔsin drink we gɛt shuga?
Di men prɔblɛm wit dɛn drink ya na di bɔku shuga we de insay dɛn. Ɛspɛshali di simpul shuga we dɛn kɔl fruktose, we dɛn kin yuz fɔ mek dɛn swit, kin ambɔg wi bɔdi bad bad wan.
Dis dɔŋ ya na sɔm pan de men wɛl bɔdi prɔblɛm dɛm wae dis kin kam wit.
| Risk fɔ wɛlbɔdi biznɛs | Simpul ɛksplen |
|---|---|
| We yu de gɛt mɔ wet | If yu it bɔku kalori ɛn yu nɔ fil ful, i kin izi fɔ mek yu gɛt mɔ wet. |
| Bɛlɛ Fat we de na di bɛlɛ | di fruktכz de mek di risk fכ di denja vishכnal fεt we de dכn arawnd di intanεt כgan dεm. |
| Tayp 2 Dayabitis | I kin mek di bɔdi nɔ gɛt insulin ɛn i kin mek di risk fɔ gɛt dayabitis pas 20%. |
| At sik we pɔsin kin gɛt | Di ay blɔd prɛshɔn, kɔlɔstrel, ɛn fat kin mek pɔsin gɛt at sik. |
| Risk fɔ gɛt kansa | Pruf de fɔ se i kin mek pɔsin gɛt kansa lɛk pankrias kansa ɛn ɛndometrial kansa . |
| Tut we de rɔtin | di shuga εn asid dεm we de insay dεn tin ya de pwεl di tut inεmεl εn i de mek di tut dεm kwik kwik wan. |
| Gout we pɔsin kin gɛt | Fruktכz de mek di yurik asid lεvεl dεm na di bכdi go כp, we de mek yu gεt gכt, we de mek di joyn dεm de pen. |
Fɔ tɔk am simpul wan, we yu drink kola, yu de it bɔku ɛmti kalori dɛn we nɔ gɛt ɛni valyu fɔ it. Dis shuga kin tɔn to fat kwik kwik wan, mɔ na di bɛlɛ. Dis bɛlɛ fat nɔ tan lɛk di nɔmal fat we yu gɛt ɔnda yu skin. I de gɛda rawnd ɔgan dɛn lɛk di liva ɛn pankrias, we de ambɔg dɛn wok. Insulin resistance na we di ɔmon insulin we de kɔntrol di shuga lɛvɛl na yu bɔdi nɔ de wok fayn. Dis na di fɔs tin we yu fɔ du fɔ mek yu gɛt dayabitis.
Yu tink se ‘diet’ drink dɛn gud da tɛm de?
Bɔku pipul dɛn tink se i nɔ bad fɔ drink drink we dɛn rayt "Diet" ɔ "Zero Sugar." Dɛn drink ya gɛt atifishinal switin (ɔda switin) instead ɔf shuga. Fɔ ɛgzampul, tin dɛn lɛk Aspartame ɛn Sucralose.
Dɛn nɔ gɛt bɔku kalori, ɛn dis kin mek dɛn bi bɛtɛ tin fɔ pik pas kola we dɛn kin yuz ɔltɛm. Bɔt, difrɛn opinion dɛn stil de bɔt di lɔng tɛm ifɛkt we dɛn atifishinal switin dɛn ya gɛt pan di bɔdi. Sɔm stɔdi dɔn sho se dɛn kin afɛkt di gud baktri dɛm we de na wi bɔdi bak, ɛn mek wi want fɔ gɛt shuga mɔ ɛn mɔ.
So mɛmba se, pan ɔl we dɛn rayt am ‘diet’, fɔ drink dɛn tin ya ɔltɛm nɔto gud wɛlbɔdi abit. Pan ɔl we i nɔ bad fɔ drink wan wan tɛm, yu fɔ avɔyd fɔ adikshɔn to am.
So wetin yu kin drink insted of kola?
Okay, naw yu ɔndastand di denja dɛn we pɔsin kin gɛt we i de drink kola ɔltɛm. So wetin yu go du fɔ lɛf di abit smɔl smɔl? If i at fɔ stɔp ɔltin wan tɛm, kɔt am smɔl smɔl. If yu drink tu bɔtul ɛvride, kɔt am bak to wan. Dɔn, chenj to ɔda tin dɛn we gɛt wɛlbɔdi lɛk dɛn wan ya insted.
- Wata na di bɛst: Di bɛst ɛn impɔtant tin fɔ drink fɔ di bɔdi na klin wata. If yu want fɔ mek i fayn smɔl, yu kin ad wan slais laym ɛn sɔm mint lif dɛn to am.
- Spaklin Wata: If yu lɛk drink dɛn we gɛt kabon, spaklin wata we nɔ gɛt ɛni shuga na fayn tin fɔ du.
- Ti ɔ grɛn ti: Grin ti ɔ blak ti we dɛn mek we nɔ gɛt shugaNa wan rili gud drink we ful-ɔp wit antiɔksidant. Dɔn bak, wi lokal grɛn pɔrit kin rili bɛnifit di bɔdi.
- Milk: If yu drink wan glas milk we nɔ gɛt bɔku fat (skim milk), we gɛt bɔku kalsiɔm ɛn prɔtin, i kin rili fayn.
- Fresh frut jus (wit limit): Frut jus we yu mek na os, we yu nɔ swit, fayn. Bɔt bikɔs frut gɛt natura l shuga bak, i fayn fɔ mek yu nɔ drink pas wan glas ɛvride.
- Kɔfi (we nɔ gɛt shuga/milk): If yu lɛk kɔfi, blak kɔfi we dɛn mek we nɔ gɛt bɔku shuga, krim, ɔ milk na fayn tin fɔ du.
Di men tin na fɔ tink bɔt fɔ chenj yu abit dɛn. Kip wan bɔtul wata wit yu ɔltɛm. Dɔn, we yu fil tɔsti, yu go fil lɛk fɔ drink wata pas fɔ ol yu an fɔ kola. Tray fɔ chenj dɛn abit ya smɔl smɔl. Yu bɔdi go mɔs tɛl yu tɛnki fɔ dat. If yu gɛt ɛni ɔda kwɛstyɔn bɔt dis ɔ yu nid advays fɔ chenj yu it, tɔk to yu famili dɔktɔ (dɔktɔ).
Mɛsej we dɛn kin kɛr go na os
- Kola ɛn ɔda swit drink dɛn gɛt bɔku shuga ɛn kalori, nɔto tin dɛn we di bɔdi nid.
- If yu drink dɛn tin ya bɔku tɛm, dat kin mek yu gɛt bɔku siriɔs sik dɛn lɛk fɔ gɛt bɔku bɔku bɔdi, fɔ gɛt bɔku bɔku fat na yu bɛlɛ, dayabitis, at sik, ɛn kansa.
- Pan ɔl we ‘dayt’ ɔ ‘ziro shuga’ drink dɛn bɛtɛ smɔl pas di drink dɛn we dɛn kin drink ɔltɛm, dɛn nɔto fayn tin fɔ it ɔltɛm.
- Di bɛst drink we yu go gi yu bɔdi na klin wata. We yu yus to am, dat kin mek yu nɔ gɛt bɔku sik dɛn.
- Smɔl smɔl, ridyus yu swit drink abit ɛn tray fɔ chenj to tin dɛn we gɛt wɛlbɔdi lɛk ti, grɛn pɔrit, ɛn milk we nɔ gɛt bɔku fat.
- Ɔltɛm, aks yu dɔktɔ in advays we yu de disayd bɔt yu wɛlbɔdi biznɛs ɛn aw fɔ it.
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