If yu de tray fɔ lɛf fɔ it bɔku bɔku it ɔ fɔ gɛt wɛlbɔdi, yu go mɔs dɔn yɛri di wɔd we se, "Nɔ it carbs, yu go gɛt bɔku bɔku bɔdi." We yu si tin dɛn lɛk rays, bred, ɛn nuts, sɔntɛm yu kin fred smɔl, nɔto so? Bɔku tɛm, na di fɔs tin we dɛn kin blem di kabɔhaydrɛt fɔ mek i gɛt mɔ wet ɛn sik dɛn lɛk dayabitis. Bɔt yu tink se ɔl di kabɔhaydrɛt dɛn rili na wi ɛnimi? Fɔ tɔk tru, nɔto so. Kabohaydrɛt na di men fiul we de gi wi bɔdi ɛnaji. Di prɔblɛm na dat wi nɔ rili ɔndastand di difrɛns bitwin ‘gud’ ɛn ‘bad’ kabɔhaydrɛt. So tide, lɛ wi tɔk bɔt am insay simpul wɔd dɛn.
Wetin na simpul ɛn kɔmpleks kabɔhaydrɛt?
Dɛn kin sheb di kabɔhaydrɛt to tu men kategori: simpul kabɔhaydrɛt ɛn kɔmpleks kabɔhaydrɛt. We yu ɔndastand di difrɛns bitwin dɛn tu tin ya, dat go ɛp yu fɔ disayd fɔ du tin dɛn we go mek yu gɛt wɛlbɔdi.
Simpul Kabohaydrɛt Na Lɛk Bad Padi
Fɔ tɔk am simpul wan, na dɛn kategori ya wi nid fɔ tek tɛm wit. Dɛn kin mek dɛn wit it dɛn we dɛn dɔn rifin. Dat min se dɛn dɔn pul bɔku pan dɛn fayv ɛn tin dɛn we de mek dɛn gɛt tin fɔ it. Dis kin mek we dɛn go insay wi bɔdi, dɛn kin digest dɛn kwik kwik wan, ɛn dis kin mek di shuga we de na wi blɔd go ɔp wantɛm wantɛm. Imajin se yu de drink drink we gɛt shuga. Yu kin fil lɛk se yu gɛt bɔku bɔku trɛnk wantɛm wantɛm. Bɔt i kin jɔs las fɔ shɔt tɛm. Afta sɔm tɛm, yu kin fil taya bak ɛn angri. Dis na wetin wi de kɔl ‘shuga krash’. Bikɔs wi kin angri ɔltɛm, wi kin it mɔ pas aw wi fɔ it. Di rizɔlt? Di risk fɔ gɛt sik dɛn lɛk we yu de gɛt bɔku bɔku bɔdi, dayabitis, ɛn ay blɔd prɛshɔn.
Pan ɔl we dɛn tin ya kin gi pawa kwik kwik wan, da ɛnaji de kin lɔs kwik kwik wan. Jɔs lɛk pepa we kin layt kwik kwik wan ɛn ɔt.
Kɔmpleks Kabohaydrɛt Na Lɛk Bɛst Padi
Dis na di kayn kabɔhaydrɛt we rili fayn fɔ wi bɔdi. Dɛn kin de na di tin dɛn we dɛn kin it na plant. Dɛn ful-ɔp wit bɔku tin dɛn lɛk fayv, vaytamɛn, ɛn minral. Bikɔs ɔf dis fayv, dɛn kin digest smɔl smɔl na wi bɔdi. Bikɔs dɛn kin digest dɛn sloslo, dɛn kin ad glukɔs ɔ shuga to wi blɔd smɔl smɔl ɛn di we aw dɛn kin kɔntrol am. Dis kin mek di blɔd shuga nɔ go ɔp wantɛm wantɛm. Dɔn bak, bikɔs dɛn kin mek yu fil ful fɔ lɔng tɛm afta yu dɔn it dɛn, dɛn kin kɔntrol bak fɔ it bɔku tɛm.
| Tayp fɔ di kabɔhaydrɛt | Ɛgzampul dɛn (kɔmɔn tin dɛn na Sri Lanka) . |
|---|
| Bad ‘Simple Carbohydrates’ Tin dɛn fɔ Limit | - Wait bred, bɔn dɛn
- Wait rays
- Nuts ɛn pasta we dɛn mek wit flawa we dɛn dɔn rifin
- Kek, biskit, swit it dɛn
- Drink dɛn we gɛt shuga
|
| Tin dɛm fɔ ad pan yu it fɔ gud ‘kɔmpleks kabɔhaydrɛt’. | - Bran rays (rɛd rays, nadu) .
- Kɔn , ɔts, bali
- Ligim lɛk lentil, chikip, grɛn bins, ɛn pis
- Potato, swit pata, maniok
- Vɛjitebul ɛn frut dɛn (especially wit peel) .
|
Lɛ wi lan bak bɔt Fayba, Stach, ɛn Shuga.
Wi kin sheb di kabɔhaydrɛt mɔ to tri kayn: fayv, stach, ɛn shuga.
- Fayba: Dis na wan kayn kɔmpleks kabɔhaydrɛt we de insay plant it dɛn we wi bɔdi nɔ kin ebul fɔ dayjɛst ɔl. Bɔt dɛn kin rili ɛp fɔ mek wi dijestiv sistɛm wɛl, fɔ mek wi nɔ gɛt kɔnstipɛshɔn , ɛn fɔ mek wi fil ful.
- Stach : Dɛn tin ya na kɔmpleks kabɔhaydrɛt dɛn bak. Dɛn kin gi wi bɔdi trɛnk ɛn bak vaytamɛn ɛn minral dɛn. Stach bɔku pan it dɛn lɛk pɔt, swit pata, grens , ɛn lentil.
- Shuga: Tu kayn shuga de. Natural shuga de insay tin dɛm lɛk frut ɛn milk. Dɛn kin ad shuga we dɛn ad to it dɛn fɔ mek dɛn gɛt mɔ flawa. Wi bɔdi nɔ rili ɔndastand di difrɛns bitwin di tu, dɛn ɔl tu na simpul kabɔhaydrɛt. Bɔt we yu it frut, yu kin gɛt bɔku gud tin dɛn lɛk fayv ɛn vaytamɛn dɛn wit di shuga. Bɔt we yu it chɔklɛt, na ɛmti kalori ɛn shuga nɔmɔ yu kin gɛt. Na dat mek wi nid fɔ rili tek tɛm wit dɛn shuga ya we dɛn ad.
Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i gɛt wɛlbɔdi?
Gud, kɔmpleks kabɔhaydrɛt dɛn impɔtant fɔ mek wi bɔdi wok fayn fayn wan. If dɛn de mis, bɔku prɔblɛm dɛn kin kam.
di hεlty kabohaydret dεm de gi εnεji to dεn sistεm dεm ya na wi bכdi:- Bren
- Kidni dɛn
- Di mɔsul dɛn na di at
- Sɛntral nervɔs sistɛm
- Dijestiv sistɛm
We dɛn ɔgan ya gɛt di rayt ɛnaji, dɛn kin wok fayn ɛn di risk fɔ gɛt sik dɛn lɛk dayabitis ɛn at sik kin go dɔŋ. If di bɔdi nɔ gɛt inof gud kabɔhaydrɛt, sɔm sayn dɛn lɛk: Aw fɔ pik gud kabɔhaydrɛt?
Yu nɔ nid fɔ bi nyutrishɔnist fɔ dis. Yu kin ebul fɔ manej dis wit sɔm simpul tin dɛn. Di tin we impɔtant pas ɔl na fɔ riples bad kabɔhaydrɛt wit gud kabɔhaydrɛt instead fɔ kɔt dɛn kɔmɔt kpatakpata.
Di We aw Dɛn De Du Plɛt
Dis na wan we we rili izi ɛn we pɔsin kin yuz. Na yu maynd sheb di plet we yu de it pan to 4 pat.- Af pan di plet (tu pat): Fil wit vɛjitebul dɛn we nɔ gɛt bɔku stach ɛn we gɛt bɔku fayv. (e.g. kabij, bins, spinach, bita gɔd , lɛtis)
- Wan pat pan yu plet (wan pat): Put it we gɛt stach na sayd. Dis kin bi rays (brawn rays na di bɛst), pɔt, swit pata, lentil, ɛn ɔda tin dɛn.
- di rεst כf di tεm (las pat): Alכt to wan lכw fεt protin sכs. (e.g. fish, chukchuk, eg, pis)
Simpul sɔbstityushɔn dɛn
- Insted fo wayt bred: Pik wit bred, atta flawa bred, o ful gren bred.
- Insted of wayt rays, yus fɔ it brawn rays (rɛd rays/brawn rays).
- Bifo yu drink tin dɛn we gɛt shuga: Drink sɔntin we nɔmal lɛk wata, watamɛlɔn, ɔ ɔrɛnj jus.
- We yu fil fɔ it swit: It frut instead fɔ it kek ɔ biskit.
If yu gɛt sik lɛk dayabitis, mek shɔ se yu tɔk to yu dɔktɔ bifo yu disayd fɔ du ɛnitin bɔt yu it. I kin ɛp yu fɔ pik di it we bɛtɛ fɔ yu. Mɛsej we dɛn kin kɛr go na os
- Nɔto ɔl di kabɔhaydrɛt dɛn bad. Dɛn impɔtant fɔ gi wi bɔdi ɛnaji.
- Wi nid fɔ pe atɛnshɔn pan ‘gud’ ɔ kɔmpleks kabɔhaydrɛt.Sɔm ɛgzampul dɛn na bran rays, grens, vɛjitebul, frut, ɛn nɛt.
- Limit ‘bad’ ɔ simpul kabɔhaydrɛt . Dis inklud wayt bred, wayt rays, shuga, ɛn swit it ɛn drink dɛn.
- We yu de bay tin dɛn we dɛn dɔn prosɛs, rid di lɛbl fɔ si ɔmɔs ‘ad shuga’ de insay.
- Yuz di ‘Plate Method’ rili yusful fɔ balans yu it.
- If yu gɛt ɛni sik, i rili impɔtant fɔ go to yu dɔktɔ bifo yu chenj ɛnitin we yu de it.
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