Imajin we yu go na stoa, si ad na TV, ɔ go na do wit yu padi dɛn... ɔmɔs fayn fayn it dɛn we gɛt kɔlɔ kin kam bifo wi yay? Chips, biskit, kek, swit drink... Wi lɛk fɔ kɔl dɛn tin ya ‘junk fud’. Bɔt wi dɔn ɛva tink bɔt wetin dɛn tin ya rili du to wi bɔdi? Pan ɔl we di tin dɛn we dɛn lɛk kin ful wi, di rial stori difrɛn smɔl. Lɛ wi fɛn ɔda tin dɛn bɔt dɛn tide.
Wetin na dis ‘junk fud’?
Fɔ tɔk am simpul wan, junk fud na it we nɔ gɛt bɛtɛ tin fɔ it bɔt we gɛt bɔku kalori . Dat min se we wi it dɛn it ya, wi nɔ de gɛt di vaytamɛn, minral, prɔtin, ɛn fayv we wi bɔdi nid. Bɔku tɛm, na ɛmti kalori nɔmɔ wi kin gɛt. Dɛn kin kip dɛn tin ya as fat na wi bɔdi ɛn dɛn kin mek di rod fɔ bɔku sik dɛn lɛk fɔ fat, dayabitis, ɛn bɔku kɔlɔstrel.
Naw, sɔmbɔdi kin aks se, "Na pizza junk fud?" I rili dipen pan aw dɛn mek am. I gɛt sɔm nyutrishɔn bikɔs ɔf tin dɛn lɛk chiz ɛn tomato sos. If wi ad bɔku vɛjitebul ɛn smɔl chukchuk pan am, ɛn mek am wit wan ol wit dɔti, i dɔn lɛf smɔl fɔ lɛ i kɔmɔt na di junk fud kategori. Bɔt if na stoa bay am, wit bɔku ɔyl ɛn prosɛs mit, i rili bi junk fud.
Wan ɔda tin na sɔm ‘brɛkfas siriɔs’ we yu kin it fɔ brɛkfas. Dɛn luk so inosɛnt, nɔto so? Bɔt sɔm pan dɛn jɔs gɛt shuga, (kɔn sirop we gɛt bɔku fruktɔs) ɛn wayt flawa we dɛn dɔn rifin. Dat min se dɛn kin fɔdɔm bak insay di junk fud kategori.
Wetin na di men prɔblɛm dɛn we pɔsin kin gɛt we i de it tin dɛn we nɔ fayn?
Lɛ wi luk sɔm pan di men prɔblɛm dɛn we gɛt fɔ du wit junk fud. We yu dɔn ɔndastand dɛn tin ya, yu go fil lɛk se yu nid fɔ kɔntrol dis it smɔl.
| Di Prɔblɛm | Fɔ ɛksplen |
|---|---|
| Low satiety | Tray fɔ it wan paket chips. Yu nɔ kin fil ful afta yu dɔn it, nɔto so? Na dat mek wi kin lɛk fɔ it bɔku tin dɛn we wi nɔ no . Dis na di big big denja. |
| Nɔ it tin dɛn we gɛt wɛlbɔdi | We wi it dis junk fud, wi kin mis di gud it we gud fɔ wi bɔdi. Imajin se if yu drink tu ɔ tri bɔtul drink dɛn we gɛt shuga ɛvride, yu de mis wan glas milk, wan fresh frut jus, ɔ wan ɔrɛnj we yu bin fɔ dɔn gɛt da tɛm de, nɔto so? |
| Di tin dɛn we gɛt bɔku kalori | We di bɔdi gɛt mɔ kalori pas aw i nid, dɛn kin kip dɛn tin ya as fat, we kin mek pɔsin fat ɛn sik dɛn we gɛt fɔ du wit am lɛk dayabitis, at sik, ɛn ay blɔd prɛshɔn. |
Fɔ tɔk am simpul wan, junk fud na it we de ful wi bɔdi. Pan ɔl we i kin tɛmpt wi wit in teist, i kin rili ambɔg wi wɛlbɔdi.
Di link bitwin fast fud ɛn fɔ it pasmak we yu nɔ no
Tide di ‘fast fud’ rɛstɔrant dɛn we de ɔlsay, tan lɛk kiŋdɔm we gɛt junk fud. French fries, chicken nuggets, milkshakes, sugary drinks... Na di men wan dem. Nɔto jɔs dɛn it ya nɔ gɛt bɛtɛ tin fɔ it, bɔt risach dɔn sho se sɔm pan di tin dɛn we dɛn it ya gɛt kin mek wi want fɔ it mɔ .
Insay wan stɔdi we dɛn bin du na Amɛrika, dɛn bin gi wan grup fɔ yɔŋ pikin dɛn di sem kayn it (chikin nugɛt, french fries, kola) difrɛn we dɛn. I sɔprayz fɔ no se ilɛk ɔmɔs it dɛn gi ɔ aw dɛn gi am, di pikin dɛn bin de it af pan di ɔl kalori dɛn we dɛn bin de it ɛvride insay wan it!
Wetin mek dis kin apin we yu de it fast fud?
Di wan dɛn we de stɔdi bɔt dis bin tɔk se bɔku rizin dɛn de fɔ dis:
- Low in fiber: Bikɔs ɔf low fiber, yu nɔ kin fil ful.
- Very tasty (High palatability): Di teist na di tong bikɔs ɔf di ay sɔl, shuga, ɛn flawa de mek yu want fɔ it mɔ.
- di hεy kalori dεnsiti: Dis min se sכm sכm it kin gεt bכku kalori.
- Bɔku Fat: Fɔd dɛn we gɛt bɔku fat kin mek wi want fɔ it mɔ bak.
- Liquid Shuga na Ay: Di shuga, mɔ frɔm drink dɛn we dɛn dɔn swit, kin rili bɔku.
Di junk fud trap we de na TV
Wi ɔl no se bɔku advatayzmɛnt dɛn de na TV, mɔ fɔ yɔŋ pikin dɛn, bɔt tin dɛn we nɔ fayn we gɛt bɔku shuga, sɔl, ɛn fat. Yu no aw dɛn advatayzmɛnt ya kin afɛkt pikin dɛn maynd?
Insay wan stɔdi we dɛn du na di UK, dɛn sho pikin dɛn we ol 9-11 ia advatayzmɛnt fɔ junk fud ɛn advatayzmɛnt fɔ tɔys sɛpret wan. Dɔn dɛn gi dɛn sɔntin fɔ it. Di tin dɛn we bin apin bin mek wi sɔprayz.
Pikin dɛn bin de it bɔku mɔ afta dɛn dɔn si advatayzmɛnt dɛn bɔt tin dɛn we nɔ fayn! Na mɔtalman pikin dɛn we fat bin mek dɛn it bɔku bay 134% afta dɛn dɔn si dɛn advays ya. Pikin dεm we gεt nכmal wet dεn tu inkrεs di it we dεn de it bay 84%.
Dis de sho aw dɛn advatayzmɛnt dɛn ya de tɔk mɔ bɔt wi pikin dɛn.
Aw wi go de fa frɔm dis junk fud ɛn disayd fɔ du gud tin dɛn?
We wi de liv na wɔl we ful-ɔp wit tin dɛn we nɔ fayn, i kin at fɔ avɔyd am kpatakpata. Bɔt if wi tink smɔl, wi go ebul fɔ disayd fɔ du bɛtɛ tin dɛn we go mek wi gɛt wɛlbɔdi. Na sɔm advays dɛn we go ɛp yu.
- Pik di bɛst tin dɛn fɔ du: If yu de it na do, instead fɔ it di fried chicken ɔ french fries we yu kin it, pik wan gril chukchuk sandwich, wan pizza we gɛt bɔku vɛjitebul, ɔ wan burrito wit bins. If yu de it nuts, ad vegtebul ɛn eg pan am.
- Stay away frɔm drink dɛn we gɛt shuga kpatakpata: Drink dɛn we dɛn swit ɛn atifishal frut drink dɛn tan lɛk likwid shuga kiub. Bifo dat, tray fɔ drink fresh frut jus (we nɔ gɛt bɔku shuga), ɔrɛnj jus, grep jus, ɔ jɔs klin wata. Dis go mek big difrɛns.
- Gɛt di abit fɔ rid di lɛbl dɛn: We yu de bay it dɛn we dɛn pak na di stoa, chɛk di lɛbl. Nɔ it it dɛn we gɛt bɔku shuga, kɔn sirop we gɛt bɔku fruktɔs , grens we dɛn dɔn mil, ɛn ɔyl we gɛt sɔm haydrojɛn .
- Mek snek we gɛt wɛlbɔdi na os: Bifo yu it chiz bɔl ɛn biskit we yu bay na stɔ, tray fɔ it sɔm chikip we yu kuk na os, grɛn bins we dɔn gro, ɔ sɔm frut dɛn.
- Limit TV/Phone Time: Ridyus di tɛm we yu ɛn yu pikin dɛn de spɛn fɔ wach TV ɛn fon. Dis na di tɛm we wi kin it junk fud we wi nɔ no. I de mek bak wi nɔ de si advatayzmɛnt bɔt tin dɛn we nɔ fayn.
Mɛsej we dɛn kin kɛr go na os
- Jɔnk it nɔ gɛt bɔku tin fɔ it ɛn i gɛt bɔku ɛmti kalori. Nɔ mek yu ful yu wit di we aw i te.
- Bikɔs dɛn it ya nɔ kin ful-ɔp, chans de fɔ mek pɔsin it pasmak we yu nɔ no ɛn fat.
- Advatayzmɛnt dɛn na TV ɛn Intanɛt kin ɛnkɔrej pikin dɛn, mɔ pikin dɛn, fɔ it tin dɛn we nɔ fayn. As mama ɛn papa dɛn, una fɔ no bɔt dis.
- Tray ɔltɛm fɔ pik it dɛn we gɛt wɛlbɔdi ɛn we gɛt fayn fayn tin dɛn fɔ it, we yu de it na do ɛn na os. Ivin smɔl chenj dɛn kin rili afɛkt yu wɛlbɔdi.
- If yu gɛt ɛnitin fɔ wɔri bɔt yu ɔ yu pikin in wet ɔ it, mek shɔ se yu go to yu famili dɔktɔ fɔ advays.
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