Kabohaydrɛt ɛn Shuga: Gud ɔ Bad? Lɛ Wi Fayn Ɔt!

We wi de tɔk bɔt di it we wi de it ɛvride, bɔku tɛm wi kin yɛri di wɔd dɛn ‘kabɔhaydrɛt’ ɛn ‘shuga’. Sɔm pipul dɛn se dɛn tin ya nɔ fayn fɔ di bɔdi, ɛn ɔda wan dɛn se wi nɔ go ebul fɔ du tin if wi nɔ gɛt dɛn. Wetin na di rial stori? If yusɛf gɛt smɔl prɔblɛm wit dis, lɛ wi klia ɔltin tide. Lɛ wi no ustɛm dɛn tin ya kin afɛkt wi wɛlbɔdi.

Wetin na di kabɔhaydrɛt?

Fɔs, lɛ wi luk wetin na kabɔhaydrɛt. Fɔ tɔk am simpul wan, na dɛn na di men ɛn izi fɔ gɛt fiul we de gi wi bɔdi trɛnk . Dɛn tan lɛk petrol fɔ motoka. Dɛn kabɔhaydrɛt ya impɔtant fɔ mek pikin ɛn big pipul dɛn gɛt wɛlbɔdi.

Naw tu kayn dɛn kabɔhaydrɛt ya de:

• Simpul Kabohaydrɛt: Dɛn kin kɔl dɛn tin ya bak simpul shuga. Sɔm ɛgzampul dɛn na fruktɔs, glukɔs, ɛn laktɔs we de insay milk. Bɔku tɛm, dɛn tin ya kin de na it dɛn we gɛt fayn fayn tin dɛn lɛk frut.
• Kɔmpleks Kabohaydrɛt: Dɛn kin kɔl dɛn tin ya bak stach. Dɛn kin de na vɛjitebul dɛn we gɛt stach lɛk pɔt ɛn swit pata, ɔl grens , rays, bred, ɛn ɔda tin dɛn we dɛn kin it.

Okay, naw lɛ wi si aw dɛn de prosɛs dɛn kabɔhaydrɛt ɛn shuga ya insay di bɔdi. Ɛvri kabɔhaydrɛt we wi de it kin digest ɛn leta i kin tɔn to simpul shuga. Dɔn dis shuga kin go insay di blɔd. We di shuga na di blɔd go ɔp lɛk dis, wi pankrias gɛt wan ɔgan we dɛn kɔl pankrias , we de mek wan ɔmon we dɛn kɔl insulin . Dis insulin na in de ɛp fɔ tek di shuga we de na di blɔd ɛn sɛn am insay di bɔdi in sɛl dɛn. Na da tɛm de nɔmɔ dɛn sɛl dɛn de go ebul fɔ yuz di shuga fɔ mek ɛnaji. Yu ɔndastand?

di kabohaydret dεm we de insay sכm it dεm – spεshal wan dεm we gεt simpul shuga εn we dεn rifin bכku (e.g., bred, wayt rays) – dεn de daygεst kwik kwik wan, we de mek di bכdi shuga lεvεl go כp kwik kwik wan. Bɔt kɔmpleks kabɔhaydrɛt dɛn (lɛk di wan dɛn we de insay ɔl di grens dɛn) kin tek lɔng tɛm fɔ dayjɛst, ɛn dis kin mek di shuga na di blɔd go ɔp smɔl smɔl. If yu it bɔku it dɛn we de mek yu blɔd shuga go ɔp kwik kwik wan i kin mek yu gɛt sik dɛn lɛk dayabitis .

Nɔto ɔl di it dɛn we gɛt bɔku kabɔhaydrɛt dɛn mek dɛn ikwal. Sɔm dɛn gɛt wɛlbɔdi pas ɔda wan dɛn. Na sɔm gud tin dɛn we yu kin disayd fɔ du:

• Ɔl-grɛyn brɛkfas siriɔs
• Brawn rays
• Bred dɛn we dɛn mek wit ɔl di gren
• Fresh frut we dɛn dɔn mek
• Plant dɛn
• Milk we nɔ gɛt bɔku fat ɛn tin dɛn we dɛn mek wit milk

bεlε, hεlty it fכ pikin we pas tu ia fכ gi bitwin 50% εn 60% pan di kalori dεm frכm di kabohaydret. Bɔt di tin we impɔtant pas ɔl na dat bɔku pan dɛn kabɔhaydrɛt ya fɔ kɔmɔt na gud say ɛn di shuga we dɛn ad nɔ bɔku.

Sɔm kabɔhaydrɛt dɛn rili ‘bad’?

Dɛn dɔn de blem dɛn kabɔhaydrɛt ya fɔ sɔm tɛm naw, nɔto so? Di wan dɛn we sabi bɔt mɛrɛsin mɔ se fɔ it tumɔs rifin kabɔhaydrɛt – dat na, rifin shuga we de insay tɔfi, chɔklɛt, ɛn swit drink, ɛn tin dɛn lɛk wayt rays ɛn bred flawa (we dɛn kin yuz fɔ mek bɔku pasta ɛn bred) – na wan pan di rizin dɛn we mek fɔ fat, dat na fɔ fat, na tin we kɔmɔn tide.

Aw wan it go mek wi gɛt dis kayn big prɔblɛm? Tink bɔt am, dɛn ‘bad’ kabɔhaydrɛt ya (shuga ɛn rifin it) izi fɔ gɛt, dɛn kin kam bɔku, dɛn kin te, ɛn dɛn nɔ kin ful yu kwik kwik wan. So pipul dɛn kin it dɛn mɔ pas wetin dɛn nid. Sɔm pan dɛn rili nɔ nid di bɔdi – fɔ ɛgzampul, drink dɛn we gɛt shuga, tɔfi chɔklɛt na jɔs ‘ɛmti kalori’ . Dat min se, na jɔs ɛnaji, dɛn nɔ gɛt tin fɔ it.

Bɔt dis nɔ min se ɔl di simpul shuga dɛn bad. Mɛmba se wi bin dɔn tɔk bɔt simpul kabɔhaydrɛt we de insay it dɛn we gɛt fayn fayn tin dɛn lɛk frut, vɛjitebul, ɛn tin dɛn we dɛn mek wit milk. Dɛn tin ya de gi bɔku impɔtant tin dɛn we de ɛp di bɔdi fɔ gro ɛn fɔ gɛt wɛlbɔdi. Fɔ ɛgzampul, pan ɔl we fresh frut gɛt simpul kabɔhaydrɛt, i gɛt bɔku valyu tin dɛn bak lɛk vaytamɛn ɛn fayv .

So wetin mek kɔmpleks kabɔhaydrɛt dɛn rili fayn?

di gaydlain dεm we de fכ it fכ it bכku bכku wan se at le af pan di grens dεm we wi de it fכ bi kכmpleks kכbhaydrεt. Ɔl gren – dat na, ful gren lɛk brawn rays, ɔtmil, ful gren bred ɛn siriɔs – na di bɛst tin fɔ pik. If yu it tin dɛn we gɛt bɔku bɔku tin dɛn fɔ it, dat kin ɛp yu fɔ protɛkt yusɛf frɔm dayabitis ɛn at sik. Kɔmpleks kabɔhaydrɛt dɛn gɛt dɛn bɛnifit ya bak:

• I kin tek lɔng tɛm fɔ dayjɛst: Di wan ol grens gɛt ɔl di tri pat dɛn na di gren (di bran, jem, ɛn bran). Bɔt di grens dɛn we dɛn dɔn rifin, na di bran nɔmɔ gɛt. Bikɔs di bɔdi gɛt fɔ wok tranga wan fɔ digest wan ol gren, di digest kin tek lɔng tɛm. We di kabɔhaydrɛt dɛn go insay di bɔdi, i kin izi fɔ di bɔdi fɔ ol dɛn.
• Bɔku Fayba: Fɔd dɛn we gɛt bɔku fayv kin ful-ɔp yu kwik kwik wan, ɛn dis kin mek yu nɔ it pasmak. Nɔto dat nɔmɔ, bɔt we dɛn miks am wit bɔku wata, dis fayv de ɛp di it fɔ muv tru di dijestiv trakt izi wan, we de mek i nɔ gɛt kɔnstipɛshɔn. I kin ɛp bak fɔ protɛkt yusɛf frɔm sɔm kɔlon kansa.
• I de gi vaytamɛn ɛn minral: Ɔl gren gɛt impɔtant vaytamɛn ɛn minral dɛn lɛk B vaytamɛn, magnɛsiɔm, ɛn ayɔn.

Wan tipik pikin we de go skul fɔ it lɛk 4 to siks ‘ɔns-ɛkwivalɛnt’ grens fɔ wan de. (‘Ɔns-ɛkwivalɛnt’ na jɔs di bɔku it we de insay wan it. Fɔ ɛgzampul, wan slais bred, wan kɔp siriɔs, ɔ af kɔp rays we dɛn kuk, pasta, ɔ pɔrij.) At ɔl af pan dis fɔ kɔmɔt frɔm ɔl grens.

So wetin wi go se bɔt shuga?

Fɔ it dɛn we gɛt bɔku shuga we dɛn ad (swit drink, biskit, kek, tofi chɔklɛt, ayskrim, sɔm frut drink dɛn) gɛt bɔku kalori ɛn nɔ gɛt bɛtɛ tin fɔ it. If pɔsin it bɔku shuga, dat kin mek i fat. If yu it bɔku shuga i kin mek yu tut rɔtin bak . jεnarali dεn kin se less dan 10% pan wi tכtal de kalori dεm fכ kכmכt frכm ad shuga.

Bifo yu it tin dɛn we gɛt shuga, gi yu pikin dɛn tin dɛn we go mek yu gɛt wɛlbɔdi lɛk frut. Frut na natura l swit kabohaydrɛt we de gi fayv ɛn vaytamɛn dɛn bak we pikin dɛn nid.

Wan gud we fɔ ridyus di shuga we dɛn ad na fɔ kɔt soda ɛn ɔda drink dɛn we gɛt shuga kpatakpata. Yu fɔ mɛmba dɛn advays ya:

• Wan 355 ml (lɛk 12 ɔns) tin we gɛt sɔft drink we gɛt kabɔn, gɛt di sem tin wit 10 ti spɔnj shuga (lɛk 49 gram) ɛn 150 kalori.
• Insay sɔm kɔntri dɛn (ɛn dis tin de go ɔp smɔl smɔl na Sri Lanka, nɔto so?) bɔku pan di shuga we dɛn kin ad pan pikin dɛn it ɛvride kin kɔmɔt frɔm dɛn drink dɛn ya we dɛn dɔn swit.
• If yu drink wan 355 ml shuga drink fɔ wan de, dat kin mek di pikin fat mɔ ɛn mɔ.
• Di asid we de insay drink dɛn we dɛn dɔn swit kin mek di tut in ɛnamel sɔlv, ɛn di bɔku shuga we de insay kin mek di tut dɛn gɛt kaviti bak.

Insted fɔ drink swit ɔ ‘jus drink’ (we bɔku tɛm dɛn dɔn ad shuga, lɛk soda), gi milk we nɔ gɛt bɔku fat, wata, ɔ 100% frut jus. Bɔt mɛmba: Pan ɔl we 100% frut jus nɔ gɛt ad shuga, i kin stil ad kalori frɔm di natura l shuga dɛn we de insay. So limited frut jus to 4-6 ounces (118-177 ml) fɔ pikin dɛn we nɔ rich 7 ia yet. Nɔ gi pas dat, we min se nɔ pas 8-12 ɔns (237-355 ml) fɔ yɔŋ pikin dɛn.

Aw fɔ pik it we gɛt wɛlbɔdi?

I nɔ kin izi fɔ no wetin gud ɛn wetin bad. Di ‘Nutrition Facts Label’ we de na di it paket kin ɛp yu wit dis.

Fɔ no gud gud wan wetin na kabɔhaydrɛt, pe atɛnshɔn to dɛn tri nɔmba dɛn ya:

• Tɔtɔl Kabohaydrɛt: Dɛn kin tɔk bɔt dis insay gram. Dis valyu inklud sɔm kayn kabɔhaydrɛt: it fayv, shuga, ɛn ɔda kabɔhaydrɛt.
• Dayta Fayba: Dɛn rayt dis ɔnda ‘tɔtal kabɔhaydrɛt.’ Fayba we yu de it nɔ gɛt kalori, ɛn it we gɛt bɔku fayv kin gi yu bɔku bɛnifit fɔ yu wɛlbɔdi.
• Shuga dɛn:dis dεn de list bak כnda ‘tכtal kכbhaydrεt'. Nyu nyutrishɔn lɛbl dɛn naw de difrɛns bitwin natura l shuga ɛn ad shuga. Natural shuga de insay tin dɛm lɛk frut ɛn dairy. Bɔku tɛm, dɛn kin si di shuga we dɛn ad pan tin dɛn lɛk snek, tɔfi, ɛn drink dɛn we dɛn dɔn swit. Fɔ si if di it dɔn ad shuga, luk di list we de sho di tin dɛn we dɛn yuz fɔ mek it. Luk fɔ shuga, kɔn srɔp, ɔ tin dɛn we kin mek pɔsin swit lɛk dɛkstroz, fruktɔs, ɔni, ɔ molas. I bɛtɛ fɔ mek yu nɔ de nia di prɔdak dɛn we de rayt dɛn switin tin ya na di biginin fɔ di tin dɛn we yu fɔ yuz fɔ mek di it.

Pan ɔl we di kabɔhaydrɛt gɛt lɛk 4 kalori pan wan gram, di bɔku shuga we de insay snek kin ad kwik kwik wan. εn dεn ‘εmpty kalori dεm’ ya kin bכku bכku כda nyutriεnt dεm.

So, aw yu kin mek kabɔhaydrɛt bi pat pan wɛlbɔdi it? (Kip dis na yu maynd!)

Okay, wi don tok plenti boht kabohaydret en shuga. So wit dat na wi maynd, lɛ wi tink bɔt di wɛlbɔdi we ɔlman na yu famili gɛt.

• Pik gud kabohaydrɛt: Bay ɔl grens, frut, vɛjitebul, ɛn milk we nɔ gɛt bɔku fat ɛn tin dɛn we dɛn mek wit milk.
• Limit it dɛn we gɛt ad shuga: Ɛspɛshali, ridyus di tin dɛn we yu de it we gɛt swit, tɔfi, ɛn kek as yu ebul.
• Kip pikin dɛn aktif ɛvride: ɛnkɔrej dɛn fɔ ple ɛn ɛksesaiz.
• Bi gud ɛgzampul: We yu pikin dɛn si yu de du tin dɛn we go mek yu gɛt wɛlbɔdi, dɛn go lan di sem tin dɛn. Dis go ɛp dɛn fɔ liv fayn layf frɔm we dɛn yɔŋ.

Mɛmba se, kabɔhaydrɛt nɔto wi ɛnimi. Wetin impɔtant na fɔ pik di rayt kayn kabɔhaydrɛt, insay di rayt amɔnt . Na di sem tin kin apin to shuga, so i fayn fɔ pik it dɛn we gɛt fayn fayn tin dɛn we gɛt natura l shuga ɛn nɔ gɛt shuga we dɛn ad as yu ebul.

` Kabohaydrɛt, shuga, simpul kabohaydrɛt, kɔmpleks kabohaydrɛt, ɔl gren, ad shuga, it fayn, it, pikin dɛn wɛlbɔdi