Wi ɔl lɛk swit, nɔto so? Tu ɔ tri spun shuga wit wi milk ti na mɔnin, wan pis jaggery wit bita, ɔ snek afta wi it... Dɛn tin ya dɔn bi pat pan wi layf. Di wayt shuga, brawn shuga, jaggery, ɛn ɔni we wi de it, ɔl na di sem tin dɛn mek am. Dat na di shuga tik. So tide, lɛ wi tɔk bɔt if di shuga we dɛn mek wit dis shuga rili gud fɔ wi bɔdi ɔ nɔ fayn.
Wetin na dis shuga tik ɛn shuga?
Fɔ tɔk am simpul wan, shuga na wan kayn gras we dɛn kin plant ɔlsay na di wɔl. I sayɛns nem na `(Saccharum officinarum)`. Di difrɛn kayn shuga we wi de yuz, na di jus we de na dis shuga tik dɛn mek am.
- Rifin wayt shuga: Na di ɔspitul shuga we wi kin ad to ti.
- Brawn shuga: I gɛt smɔl kɔlɔ ɛn i wet smɔl.
- Molasses: Na tin we dɛn kin mek wit shuga ɛn srɔp. Molas, kokonat molas, ɛn shugaken molas de bak.
- Jaggery: Na tik switin we dɛn kin mek bay we dɛn de bɔyl shuga jus.
Tink bɔt am, pan ɔl we dɛn mek ɔl dɛn tin ya wit shuga ken, di bɛsis shuga mɔlyul, di `(sucrose)` mɔlyul, na di sem. Dat min se, pan sayɛns, no big difrɛns nɔ de bitwin wayt shuga ɛn brawn shuga. Dɛn kɔl ɔl dɛn tin ya "added sugars." Nɔ lɛk di shuga we kin de na tin dɛn lɛk frut, dɛn shuga ya we dɛn ad kin gɛt ɛmti kalori nɔmɔ we nɔ gɛt ɛnitin fɔ du wit am.
Bɔt nɔ wɔri! If yu yuz am mɔdaret, dat min se we yu yuz am mɔdaret , dɛn kayn shuga ya kin bi pat pan wɛlbɔdi it bak.
Insay wi kɔntri, tradishɔnal mɛdikal sistɛm lɛk Ayurveda dɔn yuz shuga fɔ mɛn difrɛn sik dɛn. Bɔt dɛn nid fɔ du mɔ sayɛns risach tide bɔt di tin dɛn we da natura l shuga de gɛt.
Wetin na di it we de insay wan ti spɔnj shuga?
Lɛ wi si wetin de insay wan ti spɔnj (lɛk 4 gram) we gɛt rɛgyula ken shuga. Fɔ tɔk tru, i nɔ gɛt bɔku tin fɔ it.
| Nutrient sɛkshɔn | Kwantiti (ti spɔnj shuga) . |
|---|---|
| Kalori dɛn we yu kin gɛt | 16 |
| Kabohaydrɛt dɛn | 4 gram |
| Fayba we dɛn kɔl | 0 gram dɛn |
| Protɛin we de mek pɔsin gɛt | 0 gram dɛn |
| Bɔmp | 0 gram dɛn |
I klia, nɔto so? Shuga na tin we de gi yu ɛnaji nɔmɔ, we nɔ gɛt vaytamɛn ɔ minral.
Yu tink se shuga rili gɛt ɛni bɛnifit?
Sɔm pipul dɛn kin tink se tin dɛn lɛk ɔni ɛn jaggery kin gɛt wɛlbɔdi pas wayt shuga. Bɔt di tru tin na dat, dɛn ɔl na simpul tin dɛn we gɛt kabɔhaydrɛt. Pan ɔl we dɛn gɛt smɔl smɔl minral dɛn, dɛn de gi di sem kayn ɛnaji to di bɔdi.
Lɛ wi tek tɛm luk sɔm pan di men bɛnifit dɛn we shuga gɛt:
- Gεt εnεji instant: di men tin we wi bכdi de gi na wan simpul shuga we dεn kכl `(glucose)`. we wi it shuga, di bכdi de brok am dכn to tu simpul shuga dεm we dεn kכl `(glucose)` εn `(fructose). dis `(glucose)` na in de go insay wi sεl dεm εn bi enεji. Na dat mek we yu it smɔl shuga we yu taya, yu kin fil lɛk se yu de kam bak to layf.
- di enεji we dεn de kip: we di bכdi gεt mכr glukכs pas aw i nid wantεm wantεm, di εnεji we pasmak de stכr insay di liva εn mכsul dεm lεk glycogen. Dɛn kin yuz dis ɛnaji we dɛn dɔn kip leta we di shuga na di blɔd go dɔŋ.
- tεmporari mεntal gladi: we wi it shuga de mek wi prodyuz wan כmon we dεn kכl ``(serotonin)'' na wi bren. Dis kin mek wi fil gladi smɔl ɛn rilaks. Dis na di rizin we mek wi kin want swit we wi taya ɔ we wi at pwɛl.
Bɔt wan big prɔblɛm de ya. Di ɛnaji ɛn gladi at we yu kin gɛt frɔm shuga kin west kwik kwik wan. Na dat mek afta yu dɔn it bɔku shuga, yu kin taya ɛn vɛks bak afta sɔm tɛm. Dɛn kɔl dis ‘shuga krash’.
Di siriɔs tin dɛn we kin apin we pɔsin it bɔku shuga
Shuga nɔto prɔblɛm if yu it am pasmak, bɔt if yu it am pasmak, i kin mek yu gɛt bɔku sik dɛn. Lɛ wi tek wan luk pan di men risk dɛn.
| Denja | Aw i kin apin |
|---|---|
| We yu de gɛt bɔku bɔku wet ɛn yu de fat | di shuga we pasmak na di bכdi de stכr lεk fεt, we kin mek i gεt wet we i nכ nid. |
| Tayp 2 Dayabitis | If yu it bɔku shuga, dat kin mek yu bɔdi nɔ gɛt insulin, ɛn dis kin mek yu gɛt dayabitis mɔ ɛn mɔ. |
| At sik we pɔsin kin gɛt | If yu it bɔku shuga, dat kin mek yu blɔd prɛshɔn, kɔlɔstrel, ɛn inflamɛns na di bɔdi go ɔp, ɛn dis kin mek yu gɛt at sik mɔ ɛn mɔ. |
| Fat Liva we gɛt fat | we di liva gεt tu mכch shuga (especially fructose) fכ handel, i de stכr lεk fεt na di liva. |
| Tut we de rɔtin | Baktri dɛm we de na di mɔt de it shuga ɛn mek asid. Dɛn asid ya de sɔlv di tut in ɛnamel ɛn mek di tut rɔtin. |
| Prɔblɛm dɛn we gɛt fɔ du wit wɛlbɔdi biznɛs | Pruf de fɔ se di ‘krash’ wae kin kam afta di shuga gladi kwik kwik wan kin mek pɔrsin gɛt lɔng tɛm sik lɛk pwɛl hat. |
Wetin na di tin dɛn we yu go ebul fɔ du we go mek yu gɛt wɛlbɔdi?
I at fɔ lɛ wi stɔp fɔ it shuga wan tɛm, bɔt wi kin ridyus am smɔl smɔl. We yu want swit, tray dɛn tin ya insted.
- Frut we fresh ɔ we dɛn dɔn frɔz:Frut dɛn lɛk banana, mango, ɛn papaya gɛt natura swit ɛn dɛn gɛt fayv ɛn vaytamɛn dɛn bak.
- Apul sos ɔ mash banana: Yu kin ad dɛn tin ya instead fɔ put shuga insay tin dɛn we dɛn dɔn bek.
- Sinamɔn: Tray fɔ ad wan pat pan sinamɔn bark to ti ɔ pɔrit insted ɔf shuga. I de gi difrɛn teys ɛn i fayn bak fɔ yu wɛlbɔdi.
If yu gɛt prɔblɛm fɔ kɔntrol yu shuga, i go fayn fɔ mek yu tɔk to yu dɔktɔ ɔ pɔsin we sabi bɔt it. Dɛn kin gi yu gud advays bɔt aw fɔ ridyus di shuga we yu de it di we we go fayn fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Dɛn kin mek wayt shuga, brawn shuga, jaggery, ɛn ɔni ɔl wit shuga ken. Dɛn wan ya kin fɔdɔm insay di kategori we dɛn kɔl "added sugars."
- Pan ɔl we shuga de gi yu trɛnk wantɛm wantɛm, i nɔ gɛt ɛni valyu fɔ it. Di ɛnaji we i de gi kin west kwik kwik wan.
- If yu it bɔku shuga, dat kin mek yu gɛt bɔku siriɔs wɛlbɔdi prɔblɛm dɛn lɛk dayabitis, at sik, fat, ɛn tut rɔtin.
- We yu nid swit it, fɔ pik natura tin lɛk fresh frut instead ɔf shuga na abit we go mek yu gɛt wɛlbɔdi.
- If yu gɛt ɛnitin fɔ wɔri bɔt fɔ ridyus di shuga we yu de it, go to dɔktɔ .
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