Di big prɔblɛm we bɔku mama ɛn papa dɛn gɛt na dat "wi pikin nɔ de it fayn." Sɔntɛnde, yu kin gɛt fɔ kɛr di it plet ɛn fala yu pikin fɔ lɔng lɔng tɛm, nɔto so? Bɔt wi ɔl no aw impɔtant it impɔtant fɔ mek pikin gro fayn, fɔ protɛkt am frɔm sik dɛn, ɛn fɔ lan. Sɔntɛnde, di it dɛn we wi kin gi dɛn kin mis di tin dɛn we dɛn nid. Tide, wi go tɔk bɔt 4 impɔtant tin dɛn we kin mis pan pikin dɛn it, ɛn aw fɔ ad dɛn to dɛn it di we aw yu pikin lɛk, sɔm tɛm dɛn kin ivin sikrit wan.
1. Kalsiɔm: I impɔtant fɔ mek yu gɛt strɔng skel sistɛm
We wi tink bɔt kalsiɔm, wi kin tink bɔt milk. Na tru dat. Kalsiɔm impɔtant fɔ mek pikin we de gro gɛt strɔng bon ɛn wɛlbɔdi tit. Nɔto dat nɔmɔ, i impɔtant bak fɔ mek di at wok, di mɔsul dɛn, ɛn fɔ mek di blɔd klɔt. Na avrej, pikin nid fɔ it tri tɛm fɔ it tin dɛn we dɛn mek wit milk ɛvride.
Tink bɔt dis, if yu want yu pikin fɔ strɔng we i de rɔn ɛn ple tumara bambay, yu nid fɔ le gud fawndeshɔn fɔ in bon dɛn we i smɔl. Na dat mek di kalsiɔm impɔtant. Bɔt nɔto ɔl pikin dɛn lɛk fɔ drink milk. So lɛ wi si wetin wi go ebul fɔ du.
| Fɔd dɛn we gɛt bɔku kalsiɔm | Na dis na aw fɔ gi yu pikin wetin i want |
|---|---|
| Milk, yogɔt, chiz | Fɔ brɛf, ad milk ɛn fresh frut to yu siriɔs. Mek wan fayn fayn frut smoothie wit milk ɔ yogɔt. Bifo yu ad ɔni, spre yogɔt ɛn frut miksɔp pan yu pankɛk. |
| Chiz | Ad wan slais chiz to wan sandwich. Gret sɔm chiz insay di skrambl eg dɛn. Sprinkle sɔm Parmesan chiz pan tap di pɔp. |
| Fɔd dɛn we dɛn ad kalsiɔm | Dɛn kin gi pikin dɛn we nɔ lɛk milk soya milk ɔ ɔrɛnj jus we dɛn ad kalsiɔm. We yu de mek pudding, ad milk. |
Stealth Health Tip: We yu de mek oats, maykrowev am wit milk insted of wata. I te ɛn i gɛt mɔ tin fɔ it!
2. Fayba: Na wɛlbɔdi dijestiv sistɛm ɛn bɔku ɔda tin dɛn!
We wi tink bɔt fayv, ɔ it dɛn we gɛt fayv, di wangren tin we kin kam na wi maynd na dat i kin mek i izi fɔ mek di bɔdi ɛmti. Na tru, fayv kin ɛp bɔku fɔ mek dɛn nɔ gɛt kɔnstipɛshɔn, we kin apin to pikin dɛn. Bɔt di bɛnifit dɛn we i kin gɛt nɔ kin stɔp de. Pikin we it it we gɛt fayv frɔm we i smɔl kin ridyus di risk fɔ gɛt sik dɛn lɛk at sik ɛn Tayp 2 Dayabitis we kin gɛt we i dɔn big . Fɔ tɔk am simpul wan, dis tan lɛk invɛstismɛnt fɔ tumara bambay.
Wul grens, ligɛm, frut, ɛn vɛjitebul na di it dɛn we gɛt bɔku fayv.
| Fɔ it dɛn we gɛt fayv | Aw fɔ ad pan it |
|---|---|
| Vɛjitebul ɛn frut dɛn | Kɔt vɛjitebul lɛk karɔt ɛn kɔkumba insay stik ɛn sav dɛn wit pinat bɔta ɔ yogɔt dip. Ad wan frut ɔ vɛjitebul to ɛvri it. |
| Ɔl di Grens dɛn | Gi bred we dɛn mek wit ɔl di gren instead ɔf wayt bred. Kuk brawn rays instead ɔf wayt rays ɛn ɔl-wit pasta instead ɔf wayt pasta. |
| Ligɛm dɛn | Ad kɔt kɔt vɛjitebul lɛk brɔkoli ɛn karɔt to pasta sos. Ad lentil, chikip, ɛn pis to sup ɛn grevi. |
Stealth Health Tip: Insay yu mit kari we yu mek na os, pul af pan di mit ɛn ad sɔntin lɛk bɔyl chikip ɔ pis insted. Dɔn bak, pure sɔntin lɛk wayt bins ɔ pis we dɛn dɔn bɔy ɛn ad am to sup ɔ brot. Yu nɔ go notis difrɛns pan teist, bɔt di fayv fayn.
3. Vitamin D: Na di mirekul vaytamɛn we de kɔmɔt frɔm di san layt
dεn kכl di vaytam in D "san shayn vitamin" biכs wi bכdi kin prodyuz am we wi skin de pan san layt. Bɔt na di vaytamɛn D we wi kin gɛt frɔm di it dɛn we wi kin it kin ɛp wi bɔdi fɔ tek di kalsiɔm we wi bin dɔn tɔk bɔt bifo tɛm fayn fayn wan.
Risach we dɛn jɔs du dɔn sho se vaytamɛn D na "mirakul vaytamɛn" we nɔ jɔs de ɛp wit bon dɛm, bɔt i de ɛp bak fɔ protɛkt frɔm bɔku siriɔs sik dɛm lɛk kansa, at sik, dayabitis, ɛn ɔtoimyun sik dɛm. So yu kin imajin aw i impɔtant.
Wi pikin dɛn nɔ de ple na do lɛk aw dɛn bin de ple trade. So i kin at fɔ gɛt inof vaytamɛn D frɔm di san layt nɔmɔ. Na dat mek i rili impɔtant fɔ ad vaytamɛn D to yu it. Fɔ it dɛn we gɛt vaytamɛn D na fish we gɛt ɔyl lɛk salmɔn ɛn tuna, eg yolk, ɛn milk ɛn yogɔt we gɛt vaytamɛn D.
Stealth Health Tip: Ad smɔl milk we nɔ gɛt bɔku fat to pudding, sup, ɛn smoothies fɔ ɛp yu pikin fɔ gɛt di vaytamɛn D ɛn kalsiɔm we i nid we i nɔ ivin no.
4. Potassium: Na tin we de gi layf to di at ɛn di mɔsul dɛn
We bɔku pipul dɛn kin tink bɔt potashɔm, dɛn kin tink bɔt banana ɛn ɔrɛnj. Bɔt fɔ tru, bɔku it dɛn lɛk mit, fish, tin dɛn we dɛn mek wit milk, ɛn vɛjitebul, gɛt potashɔm. Potassium na impɔtant minral we de ɛp fɔ mek pikin in at kɔntinyu fɔ ritm, in mɔsul dɛn de wok, ɛn in blɔd prɛshɔn.
Di tin we impɔtant pas ɔl fɔ mɛmba na ya na di mɔ di it fresh, na di mɔ potashɔm de insay. Di it dɛn we dɛn kin put insay tin ɛn we dɛn dɔn prosɛs nɔ gɛt bɛtɛ potashɔm.
| Fɔd dɛn we gɛt bɔku potashɔm | Aw fɔ gi di pikin |
|---|---|
| Fresh mit, dairy prodakt | Kuk fresh mit (especially pork). Tray fɔ gi tri savis it dɛn we gɛt dairy (milk, yogɔt) fɔ wan de. |
| Ligim, nɛt, frut dɛn | Ad chikip, pis, ɛn bins we yu dɔn kuk to salmɔn, salad, ɛn sup. Mek sandwich wit pinat bɔta ɛn banana pan krɔsti bred. |
| Frut jus we dɛn kin mek | Insted of swit drink we yu bai fo stoa, mek ais pak (frozen juice pops) wit 100% frut jus. |
Stealth Health Tip: Mek wan fayn fayn, fayn fayn trel miks na os. Yu kin mek dis bay we yu ad aprikɔt we dɛn dɔn kɔt, pich slais, ɔl gren siriɔs, soya nɛt we dɛn dɔn ros, ɛn chɔklɛt chips. Dis na fayn tin fɔ it we yu de ple!
Sɔntɛnde, fɔ fid pikin dɛn kin tranga. Bɔt we wi yuz simpul, kriyaytiv we dɛn lɛk dɛn wan ya, wi kin ad impɔtant tin dɛn to dɛn it fɔ mek dɛn gro. Di tin we impɔtant pas ɔl na fɔ nɔ mek di tɛm fɔ it bi prɛshɔn fɔ yu pikin ɔ yusɛf. Mek i bi wan fayn ɛkspiriɛns.
Mɛsej we dɛn kin kɛr go na os
- Kalsiɔm impɔtant fɔ mek pikin in bon dɛn strɔng. Fɔ it lɛk milk, yogɔt, ɛn chiz na di bɛst tin fɔ it.
- Gi vegjetabul , frut, ɛn ɔl grens we gɛt fayv fɔ mek yu nɔ gɛt kɔnstipɛshɔn ɛn fɔ mek yu gɛt wɛlbɔdi dijestiv sistɛm.
- Vitamin D impɔtant fɔ mek pɔsin tek di kalsiɔm ɛn fɔ mek i gɛt wɛlbɔdi. Fish we gɛt ɔyl, eg, ɛn it dɛn we gɛt milk we gɛt vaytamɛn D impɔtant fɔ dis.
- Potassium nid fɔ mek di at ɛn di mɔsul dɛn wok fayn fayn wan. Gi fresh mit, banana, ɛn dairy it fɔ dis.
- If yu pikin nɔ want fɔ it, nɔ fos am. Bifo dat, tray fɔ mek tin dɛn lɛk di wan dɛn we wi tɔk bɔt na dis atikul.
- If yu gɛt ɛnitin we de mɔna yu ɔ dawt bɔt aw yu pikin de gro ɔ aw i de it, mek shɔ se yu aks yu famili dɔktɔ advays .
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