Bɔrku pipul dɛn gɛt wan strenj rilayshɔn wit kabɔhaydrɛt, ɔ “kabɔd” lɛk aw wi ɔl no dɛn. Wi ɔl lɛk di teys fɔ it dɛn lɛk bred, pasta, pɔt, ɛn rays. Bɔt we wi gɛt smɔl wet ɔ gɛt ɔda sik, wi kin blem dɛn it dɛn ya fɔs. Ɔmɔs tɛm yu dɔn yɛri di stori “A dɔn big wit rays”? Bɔt di kabɔhaydrɛt nɔ rili gud ɔ bad. Bɔku pan di it dɛn we wi kin it gɛt kabɔhaydrɛt. Dɔn bak, kabɔhaydrɛt na di men tin we wi bɔdi nid fɔ gɛt ɛnaji ɔ fiul fɔ wok ɔl di de.
Fɔ tɔk am simpul wan, wetin na kabɔhaydrɛt?
Kabohaydrɛt na wan men tin we wi bɔdi nid bɔku bɔku wan, we dɛn kɔl makronutriɛnt . Di ɔda tu men tin dɛn we wi nid bɔku bɔku wan na prɔtin ɛn fat . Apat frɔm dɛn tin ya, tin dɛn de we wi nid smɔl smɔl, lɛk vaytamɛn ɛn minral , we wi kɔl maykronutriɛnt.
Wi kin sheb di kabɔhaydrɛt to tu men kategori:
1. Simpul Kabohaydrɛt: Dɛn kin dayjɛst dɛn tin ya kwik kwik wan. So, dɛn kin mek di blɔd shuga go ɔp wantɛm wantɛm. Dis kin mek bak yu gɛt mɔ wet fɔ lɔng tɛm.
2. Kɔmpleks Kabohaydrɛt: Dɛn tin ya kin tek lɔng tɛm fɔ dayjɛst ɛn dɛn gɛt bɔku valyu tin dɛn lɛk fayv , vaytamɛn, ɛn minral.
pan avrej, big man we gεt hεlty fכ gεt bitwin 45% εn 65% pan dεn tכtal kalori dεm we dεn de it evride frכm di kכbaidret dεm. Fɔ pɔsin we de it 2,000 kalori ɛvride, dis go bi lɛk 275 gram. Bɔt dis mɔnt kin difrɛn fɔ yu ej, di lɛvɛl we yu de du tin, ɛn di wɛlbɔdi we yu gɛt . So i bɛtɛ fɔ tɔk to yu dɔktɔ bɔt di rayt mɔni fɔ yu. I impɔtant fɔ gɛt bɔku pan yu kabɔhaydrɛt frɔm wɛlbɔdi, kɔmpleks kabɔhaydrɛt.
3 kayn kabohaydret de insay di it dεm we wi de it
Tri men kayn kabɔhaydrɛt de insay di it dɛn we wi de it ɛn drink. If yu ɔndastand dɛn tin ya klia wan, i go izi fɔ yu fɔ pik gud ɛn bad.
| Tayp fɔ di kabɔhaydrɛt | Tɔk bɔt | Ɛgzampul dɛn |
|---|---|---|
| Shuga dɛn we dɛn kin yuz | Dis na di simpul tin dɛn we gɛt kabɔhaydrɛt. Sɔm dɛn kin de na tin dɛn we pɔsin kin it. Dɛn kin ad sɔm pan dɛn tin ya we dɛn de mek it. | Fruktose insay frut, laktɔs insay milk ɛn dairy prodakt, shuga we dɛn ad to swit drink, kek, ɛn biskit. |
| Stach dɛn | Dis na wan kayn kɔmpleks kabɔhaydrɛt we dɛn mek wit bɔku shuga mɔlyul dɛn we jɔyn togɛda. | Rays (especially bran rice), potato, swit pata, maniok, grens, ligɛm lɛk chikip, pis, ɛn lentil. |
| Fayba we dɛn kɔl | Dis na wan kayn kɔmpleks kabɔhaydrɛt bak. Bɔt, wi bɔdi nɔ kin ebul fɔ dayjɛst dɛn tin ya. fכ dat, dεn de pas tru di dijestiv sistεm εn dεn de kכmכt na di fεs. | Vɛjitebul, frut, ɛvbɔdi, ɔts, ligɛm, ɔl gren, nɛt. |
Wetin na di bɛnifit dɛn we gud kabɔhaydrɛt gɛt fɔ di bɔdi?
I rili impɔtant fɔ put di rayt kayn kabɔhaydrɛt insay yu it. Na sɔm rizin dɛn ya we mek:
- Fɔ gi wi trɛnk: Kabohaydrɛt na di men tin we wi bɔdi de gi wi. Dɛn kin brok dɔŋ to glukɔs, we de gi wi bren ɛn mɔsul dɛn ɛnaji. Protein ɔ fat nɔ kin ebul fɔ gi ɛnaji fayn fayn wan.
- It dɛn we gɛt bɔku tin dɛn fɔ it: Di kabɔhaydrɛt dɛn we kɔmɔt frɔm ɔl di it dɛn lɛk frut, vɛjitebul, ɛn ɔl di tin dɛn we dɛn kin it, kin ful-ɔp wit vaytamɛn dɛn, minral dɛn, ɛn faytonutriɛnt dɛn we de fɛt sik .
- Gɛt Fayba: Apat frɔm we i de mek i izi fɔ digest , fayv de ɛp fɔ mek di kɔlɔstrel we de na di blɔd go dɔŋ ɛn fɔ kɔntrol di shuga we de na di blɔd. If yu it it we gɛt fayv, dat kin mek yu nɔ gɛt at sik ɛn sɔm kayn kansa bak .
- I de ɛp fɔ mek yu gɛt wɛlbɔdi: Tink bɔt am, yu kin fil ful we yu it wan ol gren bred pas aw yu kin fil we yu it tu slais wayt bred, nɔto so? Di rizin na dat kɔmpleks kabɔhaydrɛt dɛn gɛt fayv. Dɛn tin ya kin mek yu fil ful, ɛn dis kin ɛp fɔ kɔntrol di we aw yu de it pasmak. Na big lay lay stori se di wɛlbɔdi kabɔhaydrɛt kin mek pɔsin gɛt mɔ wet.
So wetin yu tink bɔt dis ‘low-carb’ it?
Bɔku tɛm, pipul dɛn we de tray fɔ lɛf fɔ it bɔku bɔku it dɛn kin go to it dɛn we nɔ gɛt bɔku fat ɔ we nɔ gɛt bɔku kab. Dɛn tu we ya kin ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn. Bɔt sɔm risach dɔn sho se it we nɔ gɛt bɔku fat kin ɛp yu fɔ lɛf mɔ fat na yu bɔdi.
We yu bigin fɔ it tin dɛn we nɔ gɛt bɔku kab, yu kin fil lɛk se yu de lɔs yu wet kwik kwik wan insay di fɔs dez. Di men rizin fɔ dis na we yu bɔdi nɔ de gɛt wata igen. I nɔ rili de bɔn fat.
Dɔn bak, sɔm it dɛn we nɔ gɛt bɔku kab kin gɛt bɔku sɛtyuret fat, we nɔ fayn fɔ at wɛlbɔdi fɔ lɔng tɛm.
Insay tu stɔdi dɛn we di Nashɔnal Instityut fɔ Wɛlbɔdi biznɛs bin du, dɛn bin aks di wan dɛn we tek pat fɔ it di it nɔmɔ we dɛn gi dɛn, ɛn dɛn nɔ fɔ briŋ it we kɔmɔt na do. Insay wan stɔdi, dɛn bin aks di wan dɛn we tek pat fɔ tray fɔ it tin dɛn we nɔ gɛt bɔku fat ɛn we nɔ gɛt bɔku kab. Pan ɔl we dɛn tu it ya bin mek pɔsin nɔ gɛt bɔku bɔku bɔdi, di it we nɔ gɛt bɔku fat bin mek i nɔ gɛt bɔku fat na in bɔdi .
So, pas fɔ stɔp rays ɛn bred wantɛm wantɛm, i go fayn fɔ mek yu tek tɛm bɔt di kayn ɛn di kayn kabɔhaydrɛt we yu pik .
Kabohaydrɛt ɛn Blɔd Shuga
If yu gɛt dayabitis ɛn yu de wɔri bɔt di kayn kabɔhaydrɛt we yu de it, i rili impɔtant fɔ no bɔt dɛn tu tin ya.
1. Glycemic Index (GI): Fɔ tɔk am simpul wan, dis na raytin fɔ aw di kabɔhaydrɛt dɛn we de insay it kin chenj kwik kwik wan to shuga. Fɔd dɛn we gɛt ay GI kin mek di blɔd shuga lɛvɛl go ɔp kwik kwik wan.
2. Glycemic Load (GL): Yu nɔ go ebul fɔ disayd if wan it gud ɔ bad bay di GI valyu nɔmɔ. Na bikɔs i nɔ de tek tɛm tink bɔt di kayn we aw wi de it. Fɔ ɛgzampul, watamɛlɔn gɛt ay GI valyu, bɔt di kabɔhaydrɛt we de insay wan pis watamɛlɔn we wi de it nɔ bɔku. di glycemic load (GL) de tek in kכntכm bak di כmכnt fכ it we wi de it. So, dis GL valyu de yus mɔ fɔ dayabitis mɛnejɛmɛnt ɛn fɔ pik wɛlbɔdi it.
| Klasifikɛshɔn fɔ it dɛn akɔdin to di glycemic lod | |
|---|---|
| Fɔd dɛn we gɛt ay glycemic lod we fɔ ridyus | |
| Chokolat, tofi, kandy | Brekfas siriɔs dɛn we dɛn dɔn prosɛs |
| French fries we dɛn kin yuz fɔ mek tin dɛn | Wait rays, wayt bred |
| Potato we dɛn dɔn bɔyl | Swit drink we yu kin drink |
| Fɔ it dɛn we gɛt wɛlbɔdi wit smɔl glycemic lod fɔ pik frɔm | |
| Apul, ɔrɛnj, pia | Nat lɛk pinat ɛn kash |
| Chikpi, pis, lentil | Vejitebul lɛk karɔt, bins, kabij |
| Oats, bran siriɔs | Yogɔt (we nɔ gɛt shuga) . |
Mɛsej we dɛn kin kɛr go na os
- Kabohaydrɛt na di men tin we wi bɔdi de gi wi. Dɛn nɔto di ɛnimi. Wetin impɔtant na di kayn ɛn di kayn kabɔhaydrɛt we yu pik.
- Pik kɔmpleks kabɔhaydrɛt lɛk ɔl gren, vɛjitebul, ɛn frut instead ɔf simpul, rifin kabɔhaydrɛt lɛk shuga, wayt bred, ɛn wayt rays.
- Di fɔs weit we pɔsin kin lɔs pan it we nɔ gɛt bɔku kab na bikɔs i de lɔs wata, nɔto bikɔs i de lɔs fat. Wit ɛni it, tink bɔt at wɛlbɔdi.
- If yu gɛt dayabitis ɔ ɔda mɛrɛsin, i rili fayn fɔ no bɔt di glycemic lod we yu de pik it.
- Bifo yu mek ɛni big chenj pan yu it, mɔ if yu gɛt sik, mek shɔ se yu tɔk to yu dɔktɔ ɔ fama fɔ advays.
kabohaydrɛt, nyutrishɔn, we yu de lɔs, dayabitis, glycemic index, glycemic lod, wɛlbɔdi it, stach, fayv, shuga
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