Yu kin gɛt bɔdi pen ɔltɛm? Yu kin fil se yu jɔyn dɛn dɔn swel? Ɔ yu jɔs de fil taya ɛn nɔ gɛt layf fɔ natin? Sɔmtɛm di tin we kin mek dɛn tin ya kin bi ‘inflammation’ we yu nɔ de si insay yu bɔdi. Tide, lɛ wi tɔk bɔt wetin na dis inflamɛns, ɛn aw wi kin kɔntrol dis sik bay we wi de chenj di we aw wi de it.
Wetin na dis inflamɛns?
Fɔ tɔk am simpul wan, inflamɛns na tin we wi bɔdi kin du fɔ fɛt injuri, infɛkshɔn, ɔ sɔntin we de ambɔg wi. Tink bɔt am, we yu kɔt yu an, di say kin rɛd, swel, ɛn fil wam smɔl, nɔto so? Dat na inflamɛns. I min se yu bɔdi in imyun sistɛm de wok fɔ wɛl di wund. So dat na gud tin.
Bɔt di prɔblɛm kin bigin we dis inflamɛns kɔntinyu fɔ de na di bɔdi fɔ natin. Wi kin kɔl am inflamɛns we nɔ de dɔn . I tan lɛk smɔl faya we de kɔntinyu fɔ kɔmɔt ɛn go insay di bɔdi. We i de lɛk dis fɔ lɔng tɛm, i kin bi di rut fɔ bɔku sik dɛn lɛk at sik, dayabitis, ɛn at at sik.
Di gud nyus na dat wi kin rili kɔntrol dis krεse inflameshn tru di it dεm we wi de it. Na dat wan anti-inflammatory diet de tɔk bɔt. I min fɔ mek yu it mɔ it dɛn we de ridyus di inflamɛns ɛn ridyus di it dɛn we yu de it we de mek yu inflamɛns.
Wetin na di men tin dɛn we pɔsin kin it we kin kɔntrol di inflamɛns?
Bɔku big big it dɛn de we dɛn no ɔlsay na di wɔl we de ɛp fɔ dis.
- Mɛditarenian Dayt: Dis kin pe atɛnshɔn mɔ pan fresh vɛjitebul, frut, ligɛm, ɔl gren, nɛt, ɛn ɔliv ɔyl. Fish we gɛt ɔyl (lɛk salmɔn ɛn tuna) ɛn spays dɛn bak impɔtant.
- DASH Diet: Dis na di sem tin lɛk di Mɛditarenian it, bɔt i de pe atɛnshɔn fɔ mek dɛn nɔ it bɔku sɔl ɛn fɔ it tin dɛn we dɛn mek wit milk we nɔ gɛt bɔku fat.
- MIND Diet: Dis na wan kɔmbaynshɔn fɔ di Mɛditarenian ɛn DASH it dɛn. Dɛn biliv se i kin rili bɛnifit di bren wɛlbɔdi. I kin ɛp fɔ protɛkt yusɛf frɔm sik dɛm lɛk Alzaima.
I nɔ mata us it yu de fala, di kɔmɔn tin na fɔ de fa frɔm it dɛn we dɛn dɔn prosɛs, ad shuga, ɛn fat dɛn we nɔ fayn as yu ebul.
Us it dɛn wi fɔ it ɛn avɔyd?
Okay, naw lɛ wi si us tin dɛn wi nid fɔ ad to wi plet ɛn us tin dɛn wi nid fɔ pul. Dis go rili ɛp yu.
| Fɔd dɛn we de ridyus inflamɛns ɛn fɔ rili put dɛn insay yu it | Tin dɛm we de mek di inflamɛns bɔku ɛn fɔ ridyus am as i pɔsibul |
|---|---|
| Fresh vegjetabul ɛn frut: Ɛspɛshali dak kɔlɔ (karɔt, bitrut, tomato) ɛn grɛn lif vɛjitebul (spinach, kelɛb). Dɛn tin ya ful-ɔp wit antiɔksidant. | Shuga ɛn drink dɛn we dɛn dɔn swit: Kek, biskit, tofi, frut drink dɛn we dɛn pak, soda. dis dεm de inkrεs di prodakshכn fכ inflammatory cytokines na di bכdi. |
| Fish we gɛt ɔyl: Fish lɛk salmɔn, tuna, makrɛl, ɛn sadin gɛt bɔku omega-3 fat asid, we fayn fɔ mek yu nɔ gɛt bɔku bɔku bɔdi. | Mit we dɛn dɔn prosɛs: tin dɛn lɛk sosish, bekin, mitbɔl, ɛn rɛd mit dɛn we gɛt bɔku fat (bif, bɔd). |
| Ɔl Grens: Ɔl grens lɛk brawn rays, ɔts, malet, ɛn bali. Di fayv we de insay dɛn it ya de ridyus di inflamɛns. | Rifayn Kabohaydrɛt: Bred, roti, nuts, ɛn ɔda tin dɛn we dɛn mek wit bred flawa. Pik ɔl di grens dɛn insted. |
| Nat ɛn tin dɛn we dɛn mek wit nɛt: Kash, pinat, amɔnd, walnut, ɛn tin dɛn we dɛn mek wit soya, lɛk tofu. | Trans Fat: Dɛn tin ya kin bɔku pan majarin, shɔt it, ɛn it dɛn we dɛn pak. |
| Spays ɛn ɔyl: Tumɛrik (Kɔkumin rili bɛnifit), jinja, galik, pepa, sinamɔn. Dis na natura anti-inflammatory. | Di tin dɛn we dɛn kin mek wit milk we gɛt bɔku fat:Bɔta, chiz, ɔl milk. Pik di tin dɛn we nɔ gɛt bɔku fat insted. |
Yu nid fɔ tink bak bɔt drink?
Yɛs, fɔ tru. Wetin wi de drink kin gɛt big impak bak.
- Wata: I impɔtant fɔ drink bɔku wata.
- Ti: Grin ti ɛn wayt ti gɛt anti-inflammatory prɔpati.
- Kɔfi: Stɔdi dɔn sho se if yu drink 3-5 kɔp ɛvride (we yu nɔ gɛt shuga) i kin ɛp fɔ ridyus di inflamɛns, we yu nɔ go ɔvabɔd.
- Fresh frut ɛn vɛjitebul jus (Green Smoothies): Drink we dɛn mek we dɛn nɔ ad shuga, we dɛn mek wit grɛn lif vɛjitebul lɛk spinach ɛn frut we yu pik, kin rili bɛnifit.
Us sik dɛn dis it de ɛp wit?
Risach stil de go bifo, bɔt dɛn biliv se it we de ridyus inflamɛns kin ɛp fɔ mek di sayn dɛn we de sho se dɛn sik ya nɔ bɔku:
- Ɔtoimyun sik dɛm: Fɔ ɛgzampul, sik dɛm lɛk Rimatɔyd Atraytis ɛn Psoriasis.
- Inflammatory Bowel Disease (IBD): Na tin dɛm lɛk Crohn’s disease.
- At sik ɛn ay blɔd prɛshɔn: Di wan dɛn we de fala dis it nɔ kin gɛt dɛn sik ya.
- Asma ɛn Alɛji.
- Alzaima sik ɛn ɔda kayn prɔblɛm dɛn we kin apin to pɔsin in maynd.
Di tin we impɔtant pas ɔl na dat dis nɔto it fɔ lɛf fɔ it bɔku bɔku it dɛn . Dis na pat pan wɛlbɔdi layf. Bɔt if yu it dis we, i kin ɛp bak fɔ kɔntrol di wet we yu nɔ want.
Aw yu kin bigin dis waka?
I at fɔ chenj ɔltin wan nɛt, so stat smɔl.
1. Mek chenj sloslo: Gɛt di abit fɔ it wan frut ɔ sɔm nɛt instead ɔf di paket biskit we yu de it ɛvride.
2. Ful yu plet wit kala: Di mɔ vegjetabul ɛn frut dɛn we gɛt kɔlɔ na yu it, na di mɔ yu go gɛt antiɔksidant.
3. Ridyus di it dɛn we dɛn dɔn prosɛs: Bifo yu yuz sos we yu bay na stɔ ɛn sup we dɛn pak, mek yu yon spays ɛn mek yu yon.
4. Go to dɔktɔ: If yu gɛt ɛni mɛrɛsin, i impɔtant fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ it dis kayn it. Sɔntɛnde, yu dɔktɔ kin no bak if yu nid vaytamɛn sɔpɔtmɛnt.
If yu gɛt alɛji fɔ it, nɔ fɔgɛt fɔ avɔyd dɛn it dɛn de bak. Fɔ ɛgzampul, it dɛn we gɛt gluten lɛk wit ɛn bali kin mek sɔm pipul dɛn gɛt mɔ inflamɛns.
Mɛsej we dɛn kin kɛr go na os
- Inflɛmɛshɔn we nɔ de dɔn na wan sik we kin mek pɔsin gɛt bɔku sik dɛn lɛk at sik, dayabitis, ɛn at at sik.
- Dis inflameshn kin kכntro bכku bכku wan bay di it dεm we wi de it.
- Ad fresh vegjetabul, frut, ligɛm, ɔl gren, fish we gɛt ɔyl, ɛn nɛt to yu it.
- Ridyus shuga, tin dɛn we dɛn dɔn prosɛs, trans fat, ɛn rɛd mit as yu ebul.
- Dis na mɔ pas ‘diet’ fɔ lɔs yu wet, na fɔ invɛst fɔ lɔng tɛm pan wɛlbɔdi layf.
- I rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu chenj ɛnitin we yu de it, mɔ if yu gɛt ɔda sik dɛn we yu de it.
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