We wi de tink bɔt fɔ lɛf fɔ it bɔku bɔku it dɛn, wi kin yɛri bɔt difrɛn it dɛn we wi kin it. Sɔm pipul dɛn se nɔ fɔ it ɔyl, ɔda wan dɛn se nɔ fɔ it na nɛt. Na da tɛm de, sɔntin we bɔku pipul dɛn kin tɔk bɔt, ɛn bɔku pipul dɛn gɛt prɔblɛm wit, na di "Low-Carb Diet". I min se yu fɔ it tin dɛn we nɔ gɛt bɔku kabɔhaydrɛt. So wetin dis rili min? Yu tink se dis kin rili ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn? Yu tink se dis fayn fɔ wi wɛlbɔdi? Tide, lɛ wi tɔk bɔt dis kɔrɛkt wan ɛn simpul wan.
So wetin na dis Low-Carb Diet?
Fɔ tɔk am simpul wan, it we nɔ gɛt bɔku kabɔhaydrɛt na fɔ ridyus di it dɛn we gɛt bɔku kabɔhaydrɛt frɔm wi it dɛn we wi de it ɛvride ɛn insted fɔ ad mɔ prɔtin ɛn wɛlbɔdi fat.
Insay in buk we nem "Living Low-Carb," wan man we de rayt buk we nem Fran McCullough ɛksplen dis kɔnsɛpt fayn fayn wan. I se i bin tɔn to dis we afta we i dɔn tray fɔ du ɔl wetin i ebul fɔ lɔng lɔng tɛm fɔ lɛf fɔ it bɔku bɔku it dɛn. I nɔ de in wan, yu go mɔs dɔn yɛri bɔt di Atkins it ɛn di Paleo it. Di besik tin fɔ ɔl dɛn tin ya na fɔ stɔp di kabɔhaydrɛt.
Di men we aw wi bɔdi kin gɛt ɛnaji na bay we wi de bɔn di tin dɛn we gɛt kabɔhaydrɛt. We wi ridyus di kabɔhaydrɛt we wi de it, di bɔdi kin luk fɔ ɔda we fɔ gɛt ɛnaji. Dɔn di bɔdi kin bigin fɔ bɔn di fat we dɛn dɔn kip na di bɔdi. Dat na di men rizin we mek pɔsin nɔ gɛt bɔku bɔku bɔdi.
Wetin wi fɔ it ɛn wetin wi nɔ fɔ it pan dis it?
Okay, naw lɛ wi luk di bɛsis tin dɛm we pɔsin we de stat pan dis kayn it fɔ fala. Dis na sɔntin we pɔsin fɔ du wit smɔl kɔrɛkt we.
| Prinsipul we wi fɔ fala | Simpul ɛksplen |
|---|---|
| Ristrikshɔn fɔ di kabɔhaydrɛt | Kip di kabohaydrɛt we yu de it ɔnda 30 gram fɔ wan de. Dis mɔnt kin ridyus mɔ dipen pan di wet we yu want fɔ lɔs. |
| Fɔ avɔyd "wayt it dɛn". | Dis min se rays, bred, nuts, potato, shuga, ɛn ɛnitin we dɛn mek wit bred flawa. Dɛn tin ya gɛt bɔku bɔku kabɔhaydrɛt. |
| Fɔ it pasmak prɔtin | Put sɔntin we gɛt bɔku prɔtin insay ɛvri it. (Ex: mit, fish, eg). pan avrej, yu nid lεk 60-85 gram protin fכ wan de. |
| Drink bɔku wata. | Drink at le 8-12 glas wata wan de. Dis kin ɛp bɔku fɔ mek di pɔyzin dɛn we kin gɛda na di bɔdi kɔmɔt. |
| Wul Fɔd dɛn | Stay away frɔm atifishal ɛn pak it dɛn as yu ebul ɛn it natura, raw ɔ smɔl kuk it. |
| Fat dɛn we gɛt wɛlbɔdi | Bifo yu yuz bɔta, majarin, ɛn chiz, pik ɔliv ɔyl, avokado, nɛt, ɛn sid dɛn lɛk pinat ɛn kash. |
Di tin we impɔtant pas ɔl na dat we yu it mɔ prɔtin , yu nɔ kin angri. So, yu kin kɔntrol bak di we aw yu want fɔ it bɔku tɛm. Dis na big bɛnifit fɔ dis it.
Aw i at fɔ bigin dis?
Fɔ tɔk tru, dis na sɔntin we wi nid fɔ tray smɔl. Fɔ fala di it we nɔ gɛt bɔku kab nɔ izi.
- Di tin dɛn we yu nɔ go ebul fɔ du: If yu na pɔsin we nɔ go ebul fɔ liv if yu nɔ gɛt wan bred ɔ smɔl rays, dis we fɔ du tin kin tu at fɔ yu. If yu gɛt fɔ kɔnt di bɔku bɔku kabɔhaydrɛt ɛn prɔtin we yu de it ɛvride, dat kin mek yu vɛks smɔl bak.
- Impɔtant tin bɔt Mɛdikal advays: Dis na di pɔynt we impɔtant pas ɔl. If yu gɛt ɛni sik na yu kidni ɔ yu wik, fɔ it tin we gɛt bɔku prɔtin lɛk dis kin rili denja. Bikɔs, di kidni dɛn gɛt fɔ bia ebi ebi lod fɔ dayjɛst ɛn pul di prɔtin we pasmak na di bɔdi. So, mek shɔ se yu tɔk to yu dɔktɔ bifo yu bigin fɔ du sɔntin lɛk dis.
- Ɛksesaiz: Ɛksesaiz wit dis it kin ɛp fɔ gi rili gud rizɔlt.
Yu tink se ɔlman go ebul fɔ du dis it?
- Fɔ pipul dɛn we nɔ de it bif/Vɛgan:Dis kin bi smɔl prɔblɛm fɔ di wan dɛn we nɔ de it bif, mɔ di wan dɛn we nɔ de it bif, bikɔs bɔku vɛjitebul, frut, ɛn grens gɛt bɔku kabɔhaydrɛt. So i kin tranga smɔl fɔ fɛn it dɛn we nɔ gɛt bɔku bɔku plant dɛn we go ebul fɔ mit yu prɔtin nid dɛn.
- Gluten-fri: Low-carb nɔ min se i nɔ gɛt gluten. Gluten na wan prɔtin we de insay grens lɛk wit. So if yu gɛt alɛji fɔ gluten, yu nid fɔ tek tɛm rid di tin dɛn we dɛn rayt bɔt it.
Sayd ɛfɛkt ɛn tin dɛn we yu fɔ no
Lɛk ɛni it, dis wan kin gɛt sɔm sayd ɛfɛkt, mɔ di fɔs tɛm.
| Sayd Ifɛkt we i kin gɛt | Wetin mek dat de apin? |
|---|---|
| Ed de at | I kin apin di fɔs tɛm we di bɔdi kin yus fɔ bɔn fat instead fɔ bɔn kabɔhaydrɛt. |
| Bad breath we pɔsin kin blo | dis na biכs di kεtכn dεm de kכmכt we di bכdi de bכn fεt fכ εnεji. dis dεn kכl am stet we dεn kכl ``Kεtosis``. |
| Bɔdi wik ɛn taya | Dis na nכmal tin insay di fכs tεm we di bכdi in men εnεji sכs de chenj. |
| Kɔnstipɛshɔn ɔ dayarɛa | Di chenj we yu de it wantɛm wantɛm kin afɛkt di dijestiv sistɛm. |
Wetin a se bɔt dis as dɔktɔ?
Okay, naw lɛ wi luk ɔl dis frɔm wan mɛdikal pɔynt.
Yu tink se dis kin rili ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn?
Yɛs. Stɔdi dɔn sho se ɔl tu di it dɛn we nɔ gɛt bɔku kab ɛn we nɔ gɛt bɔku fat kin ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn. Mɔ di it dɛn we gɛt bɔku prɔtin kin ɛp yu fɔ fil ful fɔ lɔng tɛm, ɛn dis kin ɛp yu fɔ stɔp di tin dɛn we yu want fɔ du.
Dis kin fayn fɔ pipul dɛn we gɛt sɔm sik dɛn?
Yu nid fɔ rili tek tɛm ya. If yu gɛt ay blɔd prɛshɔn ɔ dayabitis , yu fɔ rili go to yu dɔktɔ bifo yu bigin fɔ it dis kayn it. I impɔtant mɔ fɔ chɛk aw yu kidni de wok.
Dɔn bak, if yu de tek diuretik (wata pil) fɔ ay blɔd prɛshɔn, it we gɛt bɔku prɔtin kin mek yu bɔdi gɛt mɔ ``Kɛtosis'' ɛn mek ɔda prɔblɛm dɛn. I nɔr fayn bak fɔ pipul dɛm wae gɛt wan sik wae dɛn kɔl gaut.
Mɛsej we dɛn kin kɛr go na os
- If yu it tin dɛn we nɔ gɛt bɔku kab kin ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn, bɔt i kin rili stɔp yu ɛn i nid fɔ kɔrɛkt yu.
- Dis kin fayn fɔ yuz fɔ lɔs yu wet fɔ shɔt tɛm pas fɔ sɔlv fɔ lɔng tɛm.
- Di tin we impɔtant pas ɔl: Bifo yu bigin fɔ it ɛni spɛshal it lɛk dis, mek shɔ se yu tɔk to yu dɔktɔ fɔ advays, mɔ if yu gɛt ɔda mɛrɛsin.
- Fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi ɛn fɔ mek yu kɔntinyu fɔ gɛt am, it nɔmɔ nɔ go du fɔ yu. Ɔda chenj dɛn na yu layf (e.g. ɛksɛsayz) bak impɔtant.
- Pan ɔl we di simpul we aw dis we fɔ du tin na bɛnifit, i kin tranga fɔ stik to am if ɔda pipul dɛn na yu os nɔ de fala dis it.
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