Yu kin it wan swit kek na mɔnin ɛn yu kin want sɔntin we swit bak tu awa afta dat? Yu kin it chɔklɛt fɔ pul di taya ɛn slip we kin kam wit aftanun, dɔn yu kin drink swit drink fɔ pul di slɔp we kin kam wit am? If yu fil bak fɔ it mɔ pan di sem swit it afta yu dɔn it dis kayn swit it, nɔto yu wangren de. Bɔku pan wi kin gɛt dis ɛkspiriɛns.
We wi it swit it we gɛt simpul kabɔhaydrɛt, dat na, we nɔ gɛt prɔtin ɔ fat, wi angri kin dɔn kwik kwik wan ɛn di bɔdi kin gɛt ɛnaji wantɛm wantɛm. Bɔt pan di sem tɛm, wi kin angri bak kwik kwik wan ɛn wi kin want fɔ it sɔntin we swit bak. So aw wi go pul dis shuga krayv, ɔ ``Shuga krayv`` sote go? Lɛ wi tɔk bɔt dis tide.
Wetin mek wi kin want swit so?
Bɔku rizin dɛn de we mek wi lɛk swit so.
Dis kin rili bi sɔntin we kin kam na wi bɔdi bay wilful. As dɔktɔ dɛn se, "Swit na di fɔs tɛst we mɔtalman lɛk frɔm we dɛn bɔn am." Kabohaydrɛt de mek wi gɛt sɛrotonin , we na wan kemikal na wi bren we de mek wi gladi ɛn gɛt wɛlbɔdi. Shuga na wan kayn tin bak we gɛt kabɔhaydrɛt. Bɔt dɛn kabɔhaydrɛt ya de bak insay ɔl di tin dɛn we dɛn kin it, frut, ɛn vɛjitebul dɛn, we gɛt bɔku fayv ɛn tin dɛn we kin mek pɔsin gɛt tin fɔ it. Na dɛn wan ya rili gud fɔ wi bɔdi.
Dɔn bak, we wi it swit, wi bɔdi kin pul kemikal dɛn we dɛn kɔl ɛndɔfin . Dɛn tin ya kin mek wi fil kol ɛn rilaks. I tan lɛk natura "high."
Apat frɔm ɔl dis, swit it dɛn kin rili swit. So we wi it sɔntin we swit we wi gladi, ɔ as gift to wisɛf, i kin bi abit ɛn wi kin want am mɔ. We wi tink bɔt ɔl dis, yu tink se i wɔndaful fɔ si se wi want fɔ gɛt shuga?
Di prɔblɛm nɔto se wi kin it swit it ɛvride. Di prɔblɛm na dat wi kin it tumɔs swit it.
Bɔku pan di it dɛn we dɛn dɔn prosɛs we wi de it tide dɔn ad shuga. Ivin shuga de we dɛn ayd insay bred, yogɔt, frut drink, ɛn sos. Di American Heart Association se i fayn fɔ mek uman dɛn nɔ it 6 ti spɔnj shuga fɔ wan de ɛn man dɛn fɔ it 9 ti spɔnj. Bɔt bɔku pipul dɛn kin it bɔku tin pas dat.
Kwik advays fɔ kɔntrol di krayv fɔ shuga
If yu gɛt swit krayb wantɛm wantɛm, na sɔm we dɛn fɔ kɔntrol am. Dɛn tin ya rili pɔsibul.
| We | Wetin yu nid fɔ du na simpul... |
|---|---|
| It smɔl ɛn kɔntrol di tin dɛn we yu want. | It smɔl pan di it we yu lɛk, lɛk smɔl biskit ɔ chɔklɛt. Dis go mek yu fil fayn na yu maynd pas fɔ nɔ it atɔl. Bɔt tray fɔ de insay di 150 kalori limit. |
| It wit sɔntin we gɛt wɛlbɔdi. | If yu want chɔklɛt, dip wan banana insay chɔklɛt sos ɛn it am. Ɔ miks sɔm amɔnd wit sɔm chɔklɛt chips ɛn it am. Da we de, di tin we yu want go satisfay ɛn yu bɔdi go gɛt gud it. |
| Stɔp wantɛm wantɛm (Go Cold Turkey) | Dis mεtכd kin woke fכ sכm pipul dεm, bכt di fכs 48-72 awa dεm kin tranga sכmtεm. Afta sɔm dez, di we aw pɔsin kin want fɔ gɛt shuga kin stɔp. |
| Chew wan pis gam. | If yu want fɔ avɔyd shuga ɔltogɛda, chew gam. Stɔdi dɛn dɔn sho se we pɔsin de it gam, dat kin mek i nɔ want fɔ du am. |
| It wan frut. | We yu de kray fɔ sɔntin we swit, kip wan frut nia yu. Yu go gɛt di swit ɛn bak fayv ɛn nyutriɛnt dɛn. Tin dɛn lɛk rɛsin ɛn dɛt sɛf fayn. |
| Distɛkt yu maynd | We yu fil se yu want fɔ it shuga, grap ɛn kɔmɔt de. Go na do fɔ waka, lisin to sɔm myuzik, ɔ kɔl yu padi. Dis go pul yu maynd pan di tin we yu want fɔ du. |
| Pik kwaliti. | If yu rili want fɔ it sɔntin we swit, pik sɔntin we gud, we gɛt kwaliti. Fɔ ɛgzampul, instead fɔ yuz big chɔklɛt, pik wan gud dak chɔklɛt ɛn ɛnjɔy am. |
| It di rayt tɛm. | We di tɛm bitwin di it dɛn kin bɔku, wi kin want fɔ it tin dɛn we gɛt bɔku shuga ɛn fat. So if yu it sɔntin ɛvri 3-5 awa, dat kin ɛp fɔ mek di shuga na yu blɔd nɔ chenj. Pik it dɛn we gɛt bɔku prɔtin ɛn fayv. |
If yu it di rayt tɛm, dat go mek yu it mɔ?
Nɔ, yu kin sheb yu men it dɛn to smɔl smɔl pat dɛn. Fɔ ɛgzampul, it sɔm pat pan yu brɛf (lɛk slais bred) ɛn it di ɔda yogɔt arawnd 10 a.m. If yu brok yu lanch di sem we, yu kin mek yu nɔ slip ɛn taya na de. Dɔn bak, tink bɔt wetin yu de drink. Swit drink, kɔfi, ɛn frut drink na tin dɛn we de ad bɔku shuga to yu bɔdi. Bifo dat, yus fɔ drink wata ɔ spak spak wata.
Sɔlv fɔ lɔng tɛm fɔ mek yu nɔ want fɔ gɛt shuga
Di bɛst tin fɔ du na fɔ stɔp fɔ want fɔ gɛt shuga bifo i apin. Na sɔm ɔda advays dɛn ya we go ɛp yu fɔ du dat.
1. Nɔ yuz Atikul Switin: Dɛn tin ya nɔ de ridyus di krayv fɔ shuga. Dɛn nɔ kin gɛt ɛni impɔtant impak bak fɔ kɔntrol wi fat.
2. Gi yusɛf gift: We yu dɔn ebul fɔ kɔntrol di we aw yu want fɔ gɛt shuga, gi yusɛf smɔl gift. I kin bi buk, fim, ɔ sɔntin. Bɔt di gift nɔ fɔ bi swit it. Dis go gi yu gud tin we go mek yu kɔntinyu fɔ du dis.
3. Bi Planful: Kip trak fɔ di shuga we yu want fɔ wan wik. Tink bɔt wetin yu de it ɛn ustɛm yu want am mɔ. Bɔku tɛm, wi kin it tin dɛn pan impuls, we wi angri, bikɔs wi nɔ gɛt plan. So plan yu it bifo tɛm.
4. Gɛt sɔpɔt pan aw pɔsin de fil: Bɔku pipul dɛn kin tɔn to swit we dɛn de fil strɛs, sɔri, ɔ vɛks . Bɔt it nɔ de sɔlv wi filin prɔblɛm dɛn. Tink bɔt if di we aw yu want fɔ gɛt shuga gɛt sɔntin we de mek yu fil bad. If nid de, tɔk to yu padi ɔ yu fambul we yu kin abop pan. Ɔ, i impɔtant fɔ tɔk to yu dɔktɔ bɔt dis ɛn gɛt prɔfɛshɔnal advays.
5. Tray difrɛn we dɛn: No wan saiz-fit-ɔl we nɔ de fɔ kɔntrol di krayv fɔ shuga. Wetin kin wok wan wik nɔ kin wok di nɛks wik. Di impɔtant tin na fɔ kip difrɛn strateji dɛn na yu maynd fɔ tray. Yu fɔ fɛn wetin de wok fɔ yu.
Fɔ dɔn, nɔ tranga fɔ yusɛf. Dis na abit. Fɔ chenj wan abit kin tek tɛm. I nɔ izi fɔ du. So tek am sloslo, peshɛnt, ɛn fala dɛn advays ya. Yu kin win dis fɛt!
Mɛsej we dɛn kin kɛr go na os
- Di krayv fɔ shuga na sɔntin we bɔku pipul dɛn kin gɛt ɛn i gɛt fɔ du wit di kεmikכl prכsεs dεm na di bכdi (lεk sεrotonin).
- Bifo yu skip it ɔltogɛda, ɛnjɔy wan smɔl, kwaliti pat pan sɔntin we yu lɛk (e.g. dak chɔklɛt).
- If yu de it sɔntin we swit, pe am wit sɔntin we gɛt wɛlbɔdi lɛk frut ɔ nɛt.
- If yu it tin dɛn we gɛt prɔtin ɛn fayv ɛvri 3-5 awa, dat kin ɛp fɔ mek yu nɔ want fɔ gɛt shuga we yu nɔ nid.
- Yu fɔ no if yu fil fɔ it shuga bikɔs ɔf filin lɛk strɛs ɔr sɔri. Go to dɔktɔ if nid de.
- Atikul switin nɔto sɔlv fɔ dis fɔ lɔng tɛm.
- I kin tek tɛm fɔ chenj di abit dɛn, so peshɛnt wit yusɛf.
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