Yu de tray fɔ lɛf fɔ it bɔku bɔku it dɛn? So yu go mɔs pe atɛnshɔn tumɔs to wetin yu de it, dat na wetin yu de sheb na yu plet, nɔto so? Bɔt yu tink se na di sem tin bɔt wetin yu put insay yu glas, kɔp, ɔ kan? If nɔto dat, yu go de west yu tray we yu nɔ ivin no. Bikɔs wetin wi de drink kin gɛt big impak bak pan wi wet lɔs joyn.
"Empty Calories" we Ayd insay Drinks
Fɔ tɔk am simpul wan, di drink dɛn we wi de drink na di big wan we de mek wi gɛt "ɛmti kalori" we ayd insay wi it. "Empty calories" na kalori dεm we de gi nכ nyutrishכnal valyu to di bכdi, jכs εnεji. Tink bɔt tin dɛn lɛk ɔrɛnj jus ɛn grep jus, we sɔm pipul dɛn tink se “rili wɛlbɔdi .” Ivin wan standad glas (we na lɛk 240 ml) pan dɛn tin ya kin gɛt lɛk 100 kalori.
Di big prɔblɛm naw na dat nɔbɔdi pan wi nɔ de stɔp na wan smɔl glas we gɛt lɛk 240 ml, nɔto so? Di amount we wi kin drink wan tɛm pas dis fa fawe. Dat min se jɔs wan drink kin ad lɛk 200 kalori to di bɔdi.
Neks, lɛ wi tɔk bɔt drink dɛn we gɛt shuga lɛk soda. Dɛn tin ya nɔ gɛt ɛni valyu fɔ it. Dɛn jɔs gɛt bɔku kalori frɔm tin dɛn we de mek swit. Fɔ ɛgzampul, wan 600 ml bɔtul soda gɛt di sem tin wit 18 ti spɔnj shuga . I at fɔ imajin, nɔto so?
Pɔsin we drink tu ɔ tri bɔtul dis swit drink wan de go gɛt inof kalori fɔ gɛt lɛk af kilo wet insay wan wik frɔm dɛn drink dɛn de nɔmɔ.
Dis kayn kalori we nɔ nid fɔ gɛda na di bɔdi dɔn bi di men tin we de mek pipul dɛn fat we dɛn de si na di sosayti tide.
Pan ɔl we di kalori dɛn bɔku, di bɛlɛ nɔ ful-ɔp!
Dis na di impɔtant tin we wi nid fɔ ɔndastand. di kalori dεm we de kכmכt frכm likwid it dεm, dat na drink dεm nכ de ful wi bεlε lεk di kalori dεm we de kכmכt frכm sכlid it dεm. Dat min se dɛn nɔ de gi wi di filin fɔ se wi ful-ɔp.
Wan stɔdi de we dɛn bin du bɔt dis. Dɛn bin gi 15 pipul dɛn we gɛt wɛlbɔdi 450 ɛkstra kalori ɛvride fɔ 4 wik. Dɛn bin gi wan grup dɛn kalori dɛn ya we tan lɛk jelibin. Dɛn bin gi di ɔda grup dɛn kalori dɛn ya we tan lɛk soda.
Di tin dɛn we kin apin kin rili wɔndaful.
- Di jeli bɔl grup: Natin nɔ bin de fɔ mek dɛn ridyus di kalori we dɛn bin de it frɔm ɔda it dɛn bikɔs di jeli bɔl dɛn bin de mek dɛn fil ful. Dis bin mek dɛn nɔ bin gɛt bɛtɛ wet we di 4 wiks dɔn.
- Di soda grup: Dɛn nɔ bin mek ɛni chenj to dɛn ɔda it dɛn. Di rizɔlt? Dɛn wet bin dɔn go ɔp bad bad wan!
Dis mek wi no klia wan, nɔto so? Drink kin mek pɔsin nɔ tɔsti ɛn ad kalori, bɔt i nɔ kin ful-ɔp di bɛlɛ. So, wi kin it mɔ ɛn wi nɔ kin no. Dis tin kin afɛkt big pipul ɛn pikin dɛn . Wan ɔda stɔdi dɔn sho se pikin dɛn we de drink pas 350 ml swit drink ɛvride kin gɛt wet kwik pas ɔda pikin dɛn. Dɔn bak, we dɛn pikin ya gɛt adikshɔn to swit drink, dɛn kin ridyus di milk bak , we gɛt bɔku tin dɛn lɛk kalsiɔm ɛn zink, we rili impɔtant fɔ di bɔdi.
Tek tɛm wit dɛn drink ya, nɔto jɔs soda
If yu de tray fɔ lɛf fɔ it bɔku bɔku it dɛn, nɔto jɔs soda wi nid fɔ tek tɛm wit. Na sɔm ɔda drink dɛn ya.
Kɔfi ɛn ti
Wan kɔp kɔfi ɔ ti we nɔ gɛt milk ɛn shuga nɔ gɛt kalori. Bɔt di prɔblɛm na wetin wi de ad pan am. We yu ad krim, shuga, ɛn srɔp, i kin bi bɔm we gɛt kalori. Wan spɛshal kɔfi we dɛn kin pul na sɔm fayn fayn kɔfi shɔp dɛn kin gɛt 700 kalori. Dat na lɛk wan pat pan tri pan di kalori dɛn we yu de it ɛvride!
Rum
Wan bɔtul bia ɔ wan glas wayn kin gɛt lɛk 100-150 kalori. Bɔt wi kin stɔp pan wan? Wetin denja pasmak na dat we wi de drink rɔm, wi kin kɔntrol wisɛf kin go dɔŋ ɛn wi kin it mɔ tin dɛn we gɛt sɔl ɛn fat as ‘bayt’ .
Diet Soda we dɛn kin yuz
Pan ɔl we dɛn nɔ gɛt kalori, dɛn gɛt atifishinal switin dɛn we nɔ gɛt ɛni valyu fɔ it. Pan ɔl we dɛn gri wit dɛn tin ya, fɔ du ɛnitin tumɔs nɔ fayn. So i fayn fɔ lɛ yu jɔs de du wan ɔ tu tɛm nɔmɔ ɛvride.
| Tayp fɔ drink | Avrej kalori kɔnt (fɔ ɛni 250ml savis) . | Tin dɛn we wi fɔ tink bɔt |
|---|---|---|
| Wata | 0. Na so | Di bɛst ɛn sef drink. |
| Ti/kɔfi we nɔ swit | ~2 | We dɛn ad shuga ɛn krim, di kalori dɛn we dɛn kin gɛt kin bɔku. |
| Soda (swit drink) . | ~150 | Jɔs gɛt bɔku shuga ɛn ɛmti kalori. |
| Frut drink dɛn we dɛn pak | ~120-180 we de na di wɔl | Fresh frut nɔ gɛt fayv ɛn i gɛt bɔku shuga. |
| Ti wit shuga ɛn milk | ~80-100 we de na di wɔl | I dipen pan di shuga ɛn di kayn milk. |
| Bia | ~150 | I gɛt bɔku kalori ɛn i de mek pɔsin want fɔ it bak. |
So wetin fɔ drink we yu tɔsti? Na di bɛst opshɔn dɛn ya!
Okay, so wetin wi fɔ drink? Di ansa we simpul pas ɔl na wata . Wata impɔtant fɔ mek wi bɔdi gɛt wata ɛn fɔ mek wi bɔdi wok fayn. Bɔku pipul dɛn nɔ kin drink bɛtɛ wata ɛvride.
If yu tu les fɔ jɔs drink wata, na sɔm aidia dɛn ya:
- Ad wan slais laym ɔ lɛmon to wan glas wata.
- Ad sɔm mint lif dɛn. I de gi wan teys we de mek pɔsin fil fayn.
- Yu kin ad sɔm kɔkumba slais dɛn bak.
Apat frɔm dat, na sɔm ɔda gud tin dɛn we yu kin du:
- Grin Ti: I gɛt bak tin dɛn we dɛn kɔl faytonutrient we gɛt tin dɛn we de fɛt kansa.
- Ɛbul Ti: Tin dɛn lɛk jinja, kɔriandr, ɛn yaro.
- Frut drink dɛn we dɛn mek na os: Bɔt we nɔ gɛt shuga. Skwɛt lɛmon, ɔrɛnj, ɛn ɔda tin dɛn ɛn miks dɛn wit wata. If yu want fɔ gɛt swit teys, yu kin ad smɔl natura switin lɛk stevia.
- Seltzer wata: We yu ad wan ɔ tu drop frut jus to dis, i kin fil lɛk se yu de drink swit drink.
If yu fil fɔ drink kɔfi wan wan tɛm, mek am witout shuga ɛn wit skim milk. I bɛtɛ fɔ mek pɔsin we de tray fɔ lɛf fɔ it bɔku bɔku it dɛn nɔ de it kɔfi we gɛt wip krim ɔ srɔp.
Mɛsej we dɛn kin kɛr go na os
- If yu de tray fɔ lɛf fɔ it bɔku bɔku it dɛn, tek tɛm wit wetin yu de it jɔs lɛk aw yu de tek tɛm wit wetin yu de drink. Drink kin gɛt bɔku kalori we yu nɔ no bɔt.
- Di kalori dɛn we de kɔmɔt pan drink nɔ de mek yu fil ful lɛk di kalori dɛn we de kɔmɔt pan sɔlid it dɛn, so yu kin dɔn it mɔ kalori we yu nɔ ivin no.
- Di bɛst ɛn wɛlbɔdi drink fɔ mek pɔsin nɔ tɔsti na klin wata.
- Nɔ it soda ɛn ɔda drink dɛn we gɛt shuga kpatakpata. Dɛn jɔs gɛt ɛmti kalori dɛn we nɔ gɛt ɛni valyu fɔ it.
- Tek tɛm wit tin dɛn lɛk shuga ɛn krim we dɛn ad to kɔfi ɛn ti. We yu de drink rɔm, mɛmba se i de mek yu want fɔ it mɔ, ɛn i de mek yu gɛt mɔ kalori.
- If yu gɛt ɛnitin we de mɔna yu bɔt aw fɔ yuz yu wet ɛn aw fɔ it, i go fayn fɔ mek yu tɔk to yu dɔktɔ .
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