Yu dɔn ɛva fil dis kayn we? We yu fil angri smɔl, yu kin tek snek na di stoa, wan paket biskit, ɔ wan swit drink, ɛn yu kin fil ful fɔ di tɛm. Bɔt afta sɔm tɛm, yu kin angri bak, ɛn yu bɔdi kin fil taya. Yu kin fil lɛk se yu nɔ gɛt ɛni it ɔ bɛnifit we yu it sɔntin we fayn. Dɛn kayn it ɛn drink dɛn de gɛt wetin wi go tɔk bɔt.
Wetin na dɛn ‘ɛmti kalori’ ya?
Fɔ tɔk am simpul wan, ɛni it we wi de it de gi wi bɔdi trɛnk. dis yunit fכ enεji dεn kכl am "kalori." Jɔs lɛk aw motoka nid petrol fɔ mek i ebul fɔ rɔn, na so wi bɔdi nid ɛnaji, ɔ kalori fɔ du di wok dɛn we i de du ɛvride, fɔ blo, fɔ tink, fɔ waka, fɔ du ɔl dɛn tin ya.
Bɔt na sɔntin we impɔtant fɔ ɔndastand. Sɔm it dɛn, wit di kalori dɛn we dɛn gɛt, kin gi wi bɔku tin dɛn bak we wi bɔdi nid, lɛk vaytamɛn, minral, prɔtin, ɛn fayv . Fɔ ɛgzampul, yu kin it tin dɛn lɛk avokado, skim milk, nɛt, frut, ɛn vɛjitebul. Wi kin kɔl dɛn tin ya "nutritious foods."
Bɔt, na di ɔda say, sɔm it dɛn de we gɛt kalori nɔmɔ ɛn we nɔ gɛt ɛni valyu fɔ it. Dɛn it ya kin gɛt mɔ shuga we dɛn ad ɛn sɔlid fat lɛk bɔta. Na dat wi kin kɔl ‘Empty Calories’ . Dis na, as di nem sho, "ɛmti". Dat min se dɛn kin jɔs gi yu ɛnaji ɛn nɔ de gi yu ɛni ɔda tin we yu bɔdi nid.
Imajin, wetin dɛn ɛmti kalori ya de du to yu bɔdi tan lɛk we yu de rɔn yu motoka wit gas we yu nɔ ad impɔtant tin dɛn lɛk injin ɔyl ɛn kolɛnt. Di motoka go rɔn fɔ shɔt tɛm, bɔt yu go ebul fɔ imajin aw i go pwɛl di injin? Na so i bi.
Wetin mek dɛn ɛmti kalori ya nɔ fayn fɔ wi wɛlbɔdi?
If yu yus to it we gɛt bɔku ɛmti kalori, dat kin mek yu gɛt bɔku bad bad tin dɛn fɔ du to yu wɛlbɔdi.
1. Fɔ mek yu bɔdi gɛt mɔ wet we yu nɔ nid
We di bɔdi nɔ ebul fɔ yuz di ɛnaji we de kɔmɔt frɔm ɛmti kalori, da ɛkstra ɛnaji de kin de na di bɔdi as fat. Dis na di men tin we kin mek pɔsin fat. Wi kin it mɔ pan dɛn it ya bikɔs dɛn kin te, bɔt bikɔs dɛn nɔ gɛt bɛtɛ tin fɔ it, wi kin angri kwik kwik wan, so wi kin it mɔ. I tan lɛk wan bad bad sɛklɔ.
2. Di blɔd shuga lɛvɛl nɔ de ɔltɛm
We wi it tin dɛn we gɛt bɔku ɛmti kalori ɛn shuga, wi blɔd shuga kin go ɔp. Dɔn, fɔ kɔntrol am, wi bɔdi kin pul bɔku pan di ɔmon we dɛn kɔl insulin. Dɔn, di shuga we de na wi blɔd kin go dɔŋ bad bad wan. Dɛn kɔl dis ‘blɔd shuga rɔla kɔsta’. We yu blɔd shuga lɛvɛl go dɔŋ lɛk dis, yu kin taya, yu taya, ɛn angri bak, mɔ we yu want sɔntin we swit. As tɛm de go, dis kin mek pɔsinI de mek di risk fɔ gɛt Tayp 2 Dayabitis bɔku.
3. Di risk fɔ gɛt sik dɛn we nɔ de mɛn
di fεt εn shuga we pasmak de mek di bכ di inflameshn . Dis inflamɛns we nɔ de dɔn kin opin di domɔt fɔ at sik, sɔm kayn kansa, ɛn bɔku ɔda siriɔs sik dɛn.
| Fɔd dɛn we gɛt nyutriɛnt | Fɔd dɛn we Gɛt Ɛmpti Kalori |
|---|---|
| Fresh frut ɛn vɛjitebul dɛn | Drink dɛn we gɛt shuga (soda) ɛn kɔdial |
| Wul grens lɛk bɔkwit, ɔts, ɛn brawn rays | Kek, donut, swit biskit |
| Nat (kash, pinat, amɔnd) ɛn sid | Potato Chips, ɛn ɔda tin dɛn we dɛn kin put insay tin fɔ it ‘Snek’. |
| Protein dεm lεk fish, kכkכ, eg, εn lentil | ‘Shɔt-It’ (Pati, Rol, Samosas) |
| Kɔd, yogɔt, milk | Tofi, chɔklɛt ɛn ɔda swit tin dɛn |
Aw wi kin gɛt adikshɔn to dɛn it ya?
Yu go de tink se, "Wetin mek a nɔ go ebul fɔ stɔp fɔ it dɛn tin ya pan ɔl we a no se dɛn bad?" Na rizin de fɔ dat.
Dɛn it ya, mɔ di wan dɛn we gɛt bɔku shuga, sɔl, ɛn fat (e.g., potato chips, it dɛn we ful-ɔp wit chiz), de mek di riwɔd sɛnta na wi bren wok. We wi it dɛn it ya, kemikal dɛn lɛk dopamine kin kɔmɔt na di bren. Dɛn tin ya kin mek wi fil gladi ɛn wɛl fɔ sɔm tɛm.
As tɛm de go, wi bren kin gɛt kɔndishɔn fɔ want di sem gladi at bak ɛn bak. Dis kin mek wi gɛt adikshɔn to dɛn it dɛn ya. Smɔl smɔl, wi nid fɔ it mɔ ɛn mɔ fɔ gɛt da gladi at de. Dis na tin we fiba lɛk we pɔsin de tek drɔgs.
So if yu fil se yu go it swit, ‘junk’ fud, no bi yu folt. Na jɔs se dɛn mek dɛn it dɛn de di we we go mek wi adikshɔn to dɛn.
So wetin wi de du bɔt dis?
I nɔ fayn fɔ stɔp dɛn tin ya kpatakpata, bɔt wi kin mek smɔl chenj dɛn.
- Yu fɔ no: Fɔs, no wetin yu de it. Aks yusɛf, "A de it dis bikɔs a rili angri? Ɔ a de kray fɔ am? Nɔto bɛtɛ opshɔn de?"
- Pik ɔda tin dɛn fɔ drink: Bifo yu drink wan glas wata ɔ watamɛlɔn. Bifo yu it wan paket biskit, it wan banana ɔ sɔm pinat. Smɔl chenj dɛn kin mek big difrɛns.
- Fɔd we yu kuk na os: It bɔku it dɛn we yu kin kuk na os. Dis go ɛp yu fɔ kɔntrol di kayn shuga, sɔl, ɛn ɔyl we dɛn ad.
- Go to dɔktɔ: If yu gɛt wɔri bɔt yu wet, it, ɔr tin dɛn lɛk dayabitis, nɔ jɔs tink se, tɔk to yu famili dɔktɔ ɔ pɔsin we sabi du mɛrɛsin. I kin ɛp yu fɔ mek plan fɔ it ɛn aw fɔ liv yu layf we go wok fɔ yu.
Ɛmpti kalori na ɛnimi we nɔ de tɔk natin we de pwɛl wi wɛlbɔdi. Fɔ no bɔt dɛn ɛn bigin fɔ chenj smɔl, fayn fayn tin dɛn tide go bi di bɛst invɛstismɛnt we yu go mek fɔ gɛt wɛlbɔdi tumara bambay.
Mɛsej we dɛn kin kɛr go na os
- ‘Ɛmpti kalori’ de tɔk bɔt it dɛn we gɛt bɔku shuga ɛn fat, bɔt we nɔ gɛt ɛni nyutriɛnt lɛk vaytamɛn ɛn prɔtin.
- If yu it dɛn tin ya ɔltɛm, dat kin mek yu gɛt siriɔs wɛlbɔdi prɔblɛm lɛk we yu gɛt bɔku bɔku bɔdi, dayabitis, ɛn at sik.
- Swit drink, kek, biskit, ‘snek-it’ ɛn ‘jɔnk it’ na praymɛnt ɛgzampul fɔ ɛmti kalori.
- Bikɔs dɛn it ya kin mek di bren gladi, dɛn kin ebul fɔ mek pɔsin adikshɔn.
- Pik it dɛn we gɛt fayn fayn tin dɛn lɛk fresh frut, vɛjitebul, ɛn ɔl di tin dɛn we yu kin it as yu ebul. If yu gɛt ɛnitin we de mɔna yu bɔt di it we yu de it, go to yu dɔktɔ ɔltɛm.
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