Tin dɛn we yu nid fɔ no bɔt kabɔhaydrɛt ɛn shuga!

Tide wi go tɔk bɔt kabɔhaydrɛt ɛn shuga, we na rili impɔtant pat pan wi it. Sɔntɛnde, wi kin yɛri bɔku tɔk bɔt dɛn tin ya. So, wetin na dɛn tin ya rili, dɛn gud ɔ bad fɔ wi bɔdi, ɛn aw wi kin pik dɛn kɔrɛkt wan, insay wan simpul we we yu go ɔndastand.

Wetin na di kabɔhaydrɛt?

Fɔ tɔk am simpul wan, na di kabɔhaydrɛt na di men ɛn izi fɔ gɛt ɛnaji fɔ wi bɔdi. Ilɛksɛf na smɔl pikin ɔ big pɔsin, dɛn impɔtant fɔ mek yu gɛt wɛlbɔdi. Kabohaydrɛt tan lɛk petrol fɔ wi bɔdi. Wi kin gɛt dɛn frɔm it insay tu men we dɛn.

Simpul Kabohaydrɛt dɛn

Dis na wetin wi kɔl simpul shuga . fכ egzampl, di fruktכs we de insay frut εn di laktos we de insay milk. Bɔt nɔ fɔgɛt se dɛn tin ya de bak na frut dɛn we gɛt fayn fayn tin dɛn. Di shuga we dɛn kin si na tin dɛn lɛk chɔklɛt ɛn swit drink dɛnsɛf kin insay dis kategori.

Komplex Kabohaydrɛt dɛn

Wi kin kɔl dis stach . Wi kin gɛt am frɔm vɛjitebul dɛn we gɛt stach lɛk pɔt ɛn swit pata, ɔl gren, rays, bred, ɛn siriɔs. Dɛn tin ya kin gi di bɔdi smɔl ɛnaji wan wan tɛm.

Aw dɛn kin digest dɛn tin ya na di bɔdi?

Tink bɔt am, ɛvri kabɔhaydrɛt we wi de it, ilɛksɛf i simpul ɔ i kɔmpleks, kin dɔn brok dɔŋ to simpul shuga na wi bɔdi. Dɔn dis shuga kin go insay di blɔd. We di shuga na di blɔd go ɔp lɛk dis, wi pankrias kin pul wan ɔmon we dɛn kɔl insulin. Dis insulin 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 dis shuga as ɛnaji. Yu ɔndastand?

Naw, luk, sɔm it dɛn (especially di wan dɛn we gɛt bɔku simpul shuga ɛn rifin grens lɛk wayt bred ɛn wayt rays) kin digest kwik kwik wan ɛn mek di blɔd shuga lɛvɛl go ɔp wantɛm wantɛm. Bɔt di kɔmpleks kabɔhaydrɛt dɛn (we dɛn kin si na ɔl di grens dɛn) kin dayjɛst sloslo. So, di shuga we de na di blɔd kin go ɔp smɔl smɔl. If yu kɔntinyu fɔ it tin dɛn we de mek yu blɔd shuga go ɔp wantɛm wantɛm, dat kin mek yu gɛt sik dɛn lɛk dayabitis.

Sɔm it dɛn we gɛt bɔku kabɔhaydrɛt kin gɛt wɛlbɔdi pas ɔda wan dɛn. Gud tin dɛn we yu kin pik na:

• Sirial wit bran
• Rays wit bran (brawn rays) .
• Bred wit bran
• Frut
• Plant dɛn
• Di it dɛn we dɛn kin mek wit milk we nɔ gɛt bɔku fat

wan hεlth, bεlεn it fכ pikin we pas tu ia fכ gi bitwin 50% εn 60% pan dεn tכtal de kalori frכm kabohaydret. Di impɔtant tin na fɔ gɛt bɔku pan dɛn kabɔhaydrɛt ya frɔm gud say ɛn fɔ stɔp di shuga we dɛn ad.

yu tink se tin de we dεn kכl "gud" εn "bad" kכbכhaydrεt?

Kabohaydrɛt dɔn gɛt smɔl bad nem dis biɛn tɛm, nɔto so? Sɔm pipul dɛn we sabi bɔt mɛrɛsin tink se...Fɔ it tumɔs rifin kabɔhaydrɛt – dat na, rifin shuga we de insay kandy ɛn swit drink, ɛn wayt rays ɛn wayt flawa (we dɛn kin si na bɔku kayn pasta ɛn bred) – na wan pan di rizin dɛn we kin mek pɔsin fat pasmak.

Wetin kin apin to "bad" kabɔhaydrɛt?

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 insay bɔku bɔku wan, dɛn kin te, bɔt dɛn nɔ kin ful yu kwik kwik wan. So pipul dɛn kin it dɛn mɔ pas aw dɛn fɔ it. sכm pan dεm nכ de rili gi εni nyutrishכn to di bכdi - tin dεm lεk shuga drink εn tכfi na jכs "εmpty kalori" we nכ gεt nyutrishכn valyu.

So yu tink se ɔl simpul shuga bad?

Nɔ, yu nɔ go ebul fɔ tɔk dat. Bikɔs simpul kabɔhaydrɛt dɛn de bak insay bɔku it dɛn we gɛt fayn fayn tin dɛn. Fɔ ɛgzampul, frut, vɛjitebul, ɛn tin dɛn we dɛn mek wit milk. Dɛn tin ya de gi bɔku impɔtant tin dɛn we de ɛp wi bɔdi fɔ gro ɛn fɔ gɛt wɛlbɔdi. Fɔ ɛgzampul, fresh frut dɛn gɛt simpul kabɔhaydrɛt, bɔt dɛn gɛt bɔku gud tin dɛn bak lɛk vaytamɛn ɛn fayv.

Wetin mek kɔmpleks kabɔhaydrɛt dɛn rili fayn?

Akɔdin to di 2015–2020 Dietary Guidelines fɔ Amɛrika pipul dɛm, at le af pan di grens dɛm we wi de it fɔ bi kɔmpleks kabɔhaydrɛt, ɔ ɔl grens. Wul grens, lɛk brawn rays, ɔtmil, ɔl gren bred, ɛn siriɔs, na fayn 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:

• di dijeshכn de apin sloslo: di ol gren dεm gεt כl di tri pat dεm na di gren (di bran, di jεm, εn di εndospam). Bɔt di grens dɛn we dɛn dɔn rifin kin gɛt mɔ di ɛndosperm nɔmɔ. Whol grens gɛt mɔ fɔ digest, so di digest kin apin sloslo. We di kabɔhaydrɛt dɛn go insay di bɔdi, i kin izi fɔ di bɔdi fɔ ol dɛn.
• I gɛt bɔku fayv: Fɔ it we gɛt bɔku fayv kin ful-ɔp yu, ɛn dis kin mek yu nɔ it pasmak. Nɔto dat nɔmɔ, bɔt we dɛn put am togɛda wit bɔku wata, dis fayv kin ɛp fɔ mek pɔsin nɔ gɛt kɔnstipɛshɔn ɛn i kin ivin protɛkt am frɔm kansa na in kɔlon.
• I de gi vaytamɛn ɛn minral: Ɔl gren gɛt vaytamɛn lɛk B vaytamɛn, magnɛsiɔm, ɛn ayɔn, ɛn impɔtant vaytamɛn ɛn minral dɛn.

כl di pikin dεm we de go skul fכ it lεk fכ to siks "כns ikwal" grens fכ wan de. "ounce equivalent" na di amount of it in wan serving – fכ egzampl, wan slais fכ bred; wan kɔp siriɔs tin we dɛn dɔn rɛdi fɔ it; ɔ af kɔp rays we dɛn dɔn kuk, pasta we dɛn kuk, ɔ ɔt pɔrit. At le af pan dis amount fɔ kɔmɔt frɔm ɔl grens.

Mek wi tok abaut shuga.

Fɔ it dɛn we dɛn ad shuga – lɛk sɔft drink, biskit, kek, tɔfi, ayskrim ɛn sɔm frut drink dɛn – bɔku tɛm dɛn kin gɛt bɔku kalori bɔt dɛn nɔ kin gɛt bɛtɛ tin fɔ it. If pɔsin it bɔku shuga, dat kin mek i fat. If yu it bɔku shuga, dat kin mek yu tut rɔtin bak. i rεkomεnd fכ less dan 10% pan yu tכtal de kalori kכmכt frכm di shuga dεm we dεn ad.

Bifo yu it snek dɛn we gɛt shuga, gi yu pikin dɛn tin dɛn we go mek yu gɛt wɛlbɔdi lɛk frut. Frut na big tin fɔ mek i gɛt natura l swit, kabɔhaydrɛt, ɛn fayv ɛn vaytamɛn dɛn we pikin dɛn nid.

Wan gud we fɔ stɔp di shuga we yu ad na fɔ kɔt di soda ɛn ɔda drink dɛn we gɛt shuga kpatakpata. Tink bɔt dɛn pɔynt ya:

• Wan 355 ml (12 oz) tin we gɛt kabɔn sɔft drink gɛt lɛk 10 ti spɔnj (49 ml) shuga ɛn 150 kalori.
• Di men we aw dɛn kin ad ɛkstra shuga to pikin dɛn it ɛvride na bay we dɛn de drink swit 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 inɛmel sɔlv, ɛn di shuga we pasmak kin mek bak di tut dɛn gɛt kaviti.

Insted ɔf drink dɛn we gɛt shuga ɔ frut drink (we kin gɛt ad shuga bak, lɛk soda), gi milk we nɔ gɛt bɔku fat, wata, ɔ 100% frut jus. Bɔt mɛmba: Ivin if 100% frut jus nɔ gɛt ad shuga, di kalori frɔm dɛn natura shuga dɛn de kin ad. So limited frut jus to 4–6 ɔns (118–177 ml) fɔ pikin dɛn we nɔ rich 7 ia yet, ɛn nɔ pas 8–12 ɔns (237–355 ml) fɔ big pikin ɛn yɔŋ pikin dɛn.

Aw yu kin fɛn infɔmeshɔn bɔt it?

I nɔ kin izi fɔ no uswan tin dɛn we yu kin disayd fɔ du we fayn ɛn uswan bad. Di Nutrition Facts lɛbl we de na di it paket dɛn kin ɛp pan dis.

Fɔ no bɔt kabɔhaydrɛt, luk fɔ dɛn tri nɔmba ya:

• Tɔtɔl Kabohaydrɛt: Dis valyu, we dɛn sho insay gram, gɛt sɔm kayn kabɔhaydrɛt: Dayɛt Fayba, Shuga, ɛn ɔda kabɔhaydrɛt.
• Di Fayba we de na di it: Dis de insay di tɔtal kabɔhaydrɛt. Fayba we yu de it nɔ gɛt kalori, ɛn it we gɛt bɔku fayv kin ɛp yu wɛlbɔdi.
• Shuga: Dis de inklud bak ɔnda di tɔtal kabɔhaydrɛt. Sɔm nyutrishɔn lɛbl dɛn de sho difrɛns bitwin natura shuga ɛn ad shuga. Natural shuga de insay tin dɛm lɛk frut ɛn dairy. Snek, tɔfi, ɛn drink dɛn we dɛn dɔn swit, gɛt bɔku shuga we dɛn ad. Fɔ si if di it dɔn ad shuga, luk fɔ shuga, kɔn srɔp, ɔ ɔda tin dɛn we de mek pɔsin swit lɛk dɛkstroz, fruktɔs, ɔni, ɔ molas we de na di list fɔ di tin dɛn we dɛn go yuz fɔ mek it.Stay away frɔm prɔdak dɛn we gɛt shuga ɔ ɔda switin tin dɛn we de ɔp di list fɔ di tin dɛn we yu fɔ yuz.

pan ɔl we di kabɔhaydrɛt dɛn jɔs gɛt 4 kalori pan wan gram, di kalori kin ad kwik bikɔs ɔf di bɔku shuga we de insay snek. εn dεn "εmpty kalori dεm" ya kin sכm כda nyutriεnt dεm.

Kabohaydrɛt fɔ gɛt wɛlbɔdi layf: Tin dɛn fɔ mɛmba

Okay, so wi don tok plenti boht kabohaydret en shuga. Di tin we impɔtant pas ɔl na fɔ pik gud kabɔhaydrɛt. Dat min se yu fɔ pik ɔl di tin dɛn we yu kin it, frut, vɛjitebul, ɛn milk ɛn tin dɛn we dɛn mek wit milk we nɔ gɛt bɔku fat. Dɔn bak, nɔ fɔ it it dɛn we gɛt shuga. Ɛn ɛnkɔrej pikin dɛn fɔ de du tin ɛvride.

Ɛn nɔ fɔgɛt se yu nid fɔ bi gud ɛgzampul. Yu pikin dɛn go si yu wɛlbɔdi abit dɛn ɛn fala dɛn. Dis go mek dɛn ebul fɔ liv fayn layf, we dɛn yɔŋ ɛn we dɛn dɔn big.

So, kabohaydrɛt nɔto sɔntin we wi fɔ fred, bɔt na sɔntin we wi bɔdi kin yuz if wi pik am fayn. Yu gɛt am, nɔto so?

Kabohaydrɛt, Shuga, Simpul Kabohaydrɛt, Kɔmpleks Kabohaydrɛt, Ɔl Grens, Nutrishɔn, Pikin dɛn Nutrishɔn, (Kabohaydrɛt), (Shuga), (Wɔl Grens), (Nutrishɔn)