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TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Wetin dɛn ‘Fat-free’ ɛn ‘Low-fat’ lɛbl ya rili min?
Wi kin si dɛn wɔd ya bɔku we wi de bay sɔntin lɛk yogɔt ɔ paket biskit na stɔ. Bɔt ɛni wan pan dɛn lɛbl dɛn ya de tɛl difrɛn stori. Fɔ tɔk am simpul wan, dis na wetin i min:| Lɛbul Tɛm | Wetin I Min |
|---|---|
| I nɔ gɛt fat | Fat fɔ smɔl pas 0.5 gram fɔ wan savis. |
| I nɔ gɛt bɔku fat | Wan it fɔ gɛt 3 gram fat ɔ smɔl pas dat. |
| Ridyus-fat we de na di bɔdi | di it fכ gεt at le 25% lεs fεt pas di rεgulεr prodak. |
| Layt | di kalori dεm fכ ridyus bay 1/3, כ di fεt fכ ridyus bay 50%. |
Di prɔblɛm we ayd wit ‘Fat-Free’ it dɛn
Tink bɔt am, wetin kin apin we yu pul fat kɔmɔt na it kpatakpata? Bɔku tɛm, i kin lɔs in flawa . So wetin di wan dɛn we de mek it kin du fɔ mek dis flawa kam bak? Dɛn kin ad ɔda tin dɛn to am. Speshali, tin dɛn lɛk shuga, bred flawa, difrɛn tin dɛn we de mek tin tik, ɛn sɔl . Dis kin mek di kalori we de insay di it kin bɔku pan ɔl we di fat nɔ de igen.Dat min se yu fat.If yu it smɔl pas aw yu tink, dat kin mek yu bɔdi gɛt shuga ɛn kalori we yu nɔ nid .Dɔn bak, bikɔs dɛn it ya nɔ kin te, dɛn nɔ kin ful-ɔp wi. Dɔn, wi kin dɔn it mɔ pan dɛn we wi nɔ ivin no. We wi kin dɔn, wi kin dɔn fɔ gɛt mɔ wet instead fɔ lɛ wi nɔ gɛt bɔku bɔku bɔdi.
Insted fo se ‘no fat’, mek wi tink abaut ‘gud fat’!
We i kam pan wɛlbɔdi layf, wetin impɔtant pas ɔmɔs fat wi de it na us kayn fat wi de it . Wi bɔdi nid fat. Bot na di "gud" kain. We wi de tɔk bɔt kɔlɔstrel, wi dɔn yɛri bɔt tu kayn, nɔto so?- LDL (Low-Density Lipoprotein): Dis na di " bad kɔlɔstrel " . I kin bil pan di wɔl dɛn na wi blɔd vesel dɛn , i kin mek dɛn smɔl ɛn mek rod fɔ gɛt at sik .
- HDL (High-Density Lipoprotein): Dis na di "gud kɔlɔstrel." HDL de protɛkt wi at bay we i de pul bad LDL kɔlɔstrel na wi blɔd vesel dɛn.
| Fat Tayp | Gud/bad ɛn ɛgzampul dɛn |
|---|---|
| Gud Fat - It Mɔ pan Dɛn tin ya | |
| Monounsaturated Fat dɛn we gɛt wanwɔd | I de mek bad LDL kɔlɔstrel go dɔŋ. Ɛgzampul dɛn: ɔliv ɔyl, kanola ɔyl, pinat, avokado. |
| Fɛt dɛn we nɔ gɛt bɔku bɔku tin dɛn | I de mek bad LDL kɔlɔstrel go dɔŋ. Ɛgzampul dɛn: Fish we gɛt ɔyl lɛk makrɛl, salmɔn, tuna, sanflawa sid, pɔmpin sid. |
| Bad Fat - Ridyus dɛn tin ya as yu ebul | |
| Satyuret Fat dɛn we de na di wɔl | I de mek bad LDL kɔlɔstrel bɔku. Ɛgzampul dɛn: bif, bɔd, bɔta, chiz, ɛn tin dɛn we dɛn mek wit milk we gɛt ful fat. |
| Trans Fat dɛn we dɛn kin yuz | Dis na di kayn fat dɛn we bad pas ɔl . Dɛn kin mek LDL bɔku ɛn dɛn kin mek gud HDL go dɔŋ. Ɛgzampul dɛn: majarin, tin dɛn we dɛn kin mek fɔ mek bred, fast fud dɛn we dɛn kin frɛy dip. |
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Dis nɔ min se it dɛn we nɔ gɛt fat’ na bad tin atɔl. Bɔt wi nid fɔ gɛt sɛns we wi de pik dɛn.- Rid di it lɛbl dɛn fayn fayn wan: Nɔ bay ɛnitin we se ‘fat-free’. Chek ɔmɔs shuga ɛn sɔl de insay, ɛn if i rili gɛt smɔl kalori pas di tin we dɛn kin yuz ɔltɛm. Dɔn bak, pe atɛnshɔn to di sayz we yu de gi .
- Yu fɔ mɛmba di sayz we yu de it: Imajin se wan kɔp ayskrim we ‘nɔ gɛt bɔku fat’ gɛt 3 gram fat ɛn 250 kalori. If yu it tri kɔp pan dat, yu go de ad 9 gram fat ɛn 750 kalori to yu bɔdi! Sɔntɛnde, i bɛtɛ fɔ mek yu it smɔl tin we fayn wit ful fat pas fɔ it bɔku tin dɛn we gɛt shuga lɛk dis.
- Gi di tin dɛn we yu de it fɔs: Ad mɔ vɛjitebul, frut, ɔl gren, ɛn nɛt to yu it. Dɛn gɛt bɔku fayv ɛn nyutriɛnt, we kin ɛp fɔ mek yu fil ful fɔ lɔng tɛm. Dɛn nɔ gɛt bɔku kalori bak ɛn dɛn nɔ gɛt bɔku fat. Fɔ ɛgzampul, i bɛtɛ fɔ it swit pata we dɛn bek na os ɔ pɔt (we nɔ gɛt bɔta ɔ chiz) pas "bɛk" pɔt we dɛn bay na stɔ. Dis na bikɔs di wan ol pɔt gɛt bɔku tin fɔ it ɛn fayv, ɛn i nɔ gɛt bɛtɛ kalori.
Mɛsej we dɛn kin kɛr go na os
- "fεt-fri" lεbul nכ kin min כltεm "hεlth." Yu fɔ no se dɛn ad shuga, sɔl, ɛn kalori fɔ mek i gɛt flawa.
- Di kayn fat we yu de it impɔtant pas di fat we yu de it . Pik it dɛm we gɛt "gud fat" lɛk avokado, fish we gɛt ɔyl, ɛn ɔliv ɔyl.
- Limit "bad fat" (saturated ɛn trans fats) we de insay prɔses it, bek guds, ɛn dip-fried it dɛn as yu ebul.
- Mek am yu abit fɔ rid di tin dɛn we dɛn rayt bɔt it. Nɔ jɔs pe atɛnshɔn to di fat nɔmɔ, bɔt yu fɔ pe atɛnshɔn bak to di shuga, sɔdiɔm (sɔl), ɛn di kalori we de insay.
- If yu gɛt ɛnitin we de mɔna yu bɔt yu wet, di kɔlɔstrel we yu gɛt, ɔ di it we yu de it, go to yu dɔktɔ ɔltɛm fɔ gi yu di rayt advays.
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