Yu kin fil bak se yu dɔn gɛt smɔl wet frɔm we yu rich 40 ia? I sɔprayz fɔ no se yu de it di sem it ɛn yu de du ɛksɛsayz di sem we aw yu bin de du am trade. Bɔt wetin mek dis wet we pɔsin de gɛt de apin? Dis na prɔblɛm we bɔku pipul dɛn gɛt. I rili nɔto yu fɔlt. Na sɔntin we gɛt fɔ du wit di we aw wi bɔdi de chenj wit di ej. Lɛ wi tɔk bɔt dis simpul ɛn klia wan tide.
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Wetin mek di kalori we wi nid kin go dɔŋ as wi de ol?
Di rizin fɔ dis rili simpul. We wi yɔŋ, dat na we wi ol twɛnti ɛn tati ia, di mɔsul dɛn we de na wi bɔdi kin rili bɔku. Dɛn mɔsul dɛn ya tan lɛk smɔl smɔl injin dɛn we de wok ɔltɛm. Ivin we wi jɔs sidɔm de nɔ du natin, dɛn mɔsul ya kin bɔn kalori na wi bɔdi, dat min se dɛn kin yuz ɛnaji.
Bɔt as wi de ol, bɔku tɛm afta wi dɔn ol 30 ia, dis mɔsul mas kin bigin fɔ go dɔŋ bay insɛf. In ples fɔ da dikɛshɔn de, di fat kin gɛda ɛn i kin bɔku. Na ya di prɔblɛm de. di fεt tisu nכ de bכn di kalori dεm fast lεk di mכsul tisu.
So wetin kin apin? Di rεt we wi bכdi de bכn kalori, כ fכ mεdikal tεm, wi mεtabolik rεt , de slo dכn sכmtεm as wi de ol. Dis min se if yu it di sem it we yu bin de it we yu bin yɔŋ, yu go stil bɔn mɔ kalori pas wetin yu bɔdi nid. Dɛn kin kip dɛn ɛkstra kalori ya as fat, we kin mek pɔsin gɛt mɔ wet.
Tink bɔt am dis we. We yu ol 30 ia, yu bin de it tri plet rays ɛvride ɛn wok ɔl di de, bɔt yu bɔdi nɔ bin de fil natin. Bɔt naw, we yu dɔn ol lɛk 45 ia so, if yu it di sem it, dat kin mek yu fil ebi ɛn blo. Di rizin na dat yu bɔdi in ‘injin we de bɔn kalori’ naw de wok smɔl pas aw i bin de wok bifo.
So wetin na di sɔlv fɔ dis?
Okay, so tu tin de we yu kin du wit dis. Dɛn tin ya rili simpul, ɛnibɔdi kin ɔndastand.
1. Fɔ ridyus di kalori we de insay di it we yu de it.
2. Fɔ mek di ɛksesaiz ɔ di trɛnk we yu de du mɔ.
Fɔ mek dis klia mɔ, lɛ wi luk dis ɛgzampul. Dis go ɛp yu fɔ ɔndastand dis kɔnsɛpt izi wan.
| Pozishɔn | Tɔk bɔt |
|---|---|
| Example (wan uman) . | uman we 5 fit 4 inch tכŋ, we 59 kilo, εn de du wan awa layt εksεsayz (e.g. waka) evride. |
| Di tin we dɛn nid ɛvride we i ol 40 ia | Na lɛk 1,980 kalori dɛn. |
| Di tin we dɛn nid ɛvride we i ol 50 ia | Na lɛk 1,880 kalori dɛn. (Fɔ mek yu gɛt di sem wet ɛn ɛksesaiz lɛvɛl) |
| Fɔ sɔlv | If i stil de it 1,980 kalori we i ol 50 ia, i fɔ inkrisayz in ɛksɛsayz ɛvride to wan lɛvɛl we gɛt mɔ trɛnk (e.g., fɔ waka kwik kwik wan ɔ jog) fɔ mek i nɔ gɛt mɔ wet. Ɔ i fɔ ridyus di it we i de it bay lɛk 100 kalori. |
Bɔt i impɔtant fɔ mɛmba se dɛn nɔmba ya na jɔs rough estimate. dis valyu dεm kin difrεn dipכnt pan tin dεm lεk yu mεtabolism, jεnεtik mek-ap, εn yu εvride aktiviti lεvεl. So i go fayn ɔltɛm fɔ tɔk to yu famili dɔktɔ fɔ no wetin go wok fayn fɔ yu. I kin gi yu di bɛst advays bay aw yu gɛt wɛlbɔdi.
Nɔto kalori nɔmɔ, bɔt it bak rili impɔtant!
I fayn fɔ tink bɔt di kalori fɔ kɔntrol yu wet. Bɔt as wi de ol, wi nid fɔ tink bɔt sɔntin mɔ. Dat na nyutrishɔn. If yu kɔt di kalori ɛn nɔ it tin dɛn we gɛt fayn fayn tin dɛn, dat kin mek yu gɛt bɔku bɔku sik dɛn.
As wi de ol, mɔ we wi ol 70 ɛn 80 ia, bɔku tɛm di prɔblɛm nɔto fɔ gɛt mɔ wet, bɔt na fɔ lɛf fɔ gɛt bɔku bɔku bɔdi ɛn fɔ nɔ gɛt bɔku bɔku bɔdi.
As wi de ol, bɔku tɛm wi nɔ kin want fɔ it igen. So, wi nid fכ tink tu tεm if di sכmכl it we wi de it dεn kayn tεm ya de gi כl di nyutriεnt dεm we wi bכdi nid, i.e. protin, vaytam in, εn minral dεm. So, fɔ pik it dɛn we gɛt bɔku tin fɔ it we nɔ gɛt bɔku kalori bɔt we gɛt bɔku tin fɔ it, rili impɔtant.
Fɔ ɛgzampul, drink we gɛt shuga de gi yu ɛmti kalori, bɔt i nɔ de gi yu tin fɔ it. Bifo dat, if yu it banana fɔ di sem kalori, yu go gɛt bɔku tin dɛn lɛk potashɔm, vaytamɛn, ɛn fayv. Yu si di difrɛns?
So, as wi de ol, i rili impɔtant fɔ tink bɔt wet, "Di it we a de it gud fɔ mi bɔdi?"
Mɛsej we dɛn kin kɛr go na os
- Afta wi dɔn ol 30 ia, smɔl smɔl wi bɔdi kin lɔs di mɔsul dɛn ɛn gɛda mɔ fat, ɛn dis kin mek wi nɔ ebul fɔ bɔn di kalori dɛn sloslo.
- If yu kɔntinyu fɔ it di sem tin we yu bin de it, i go mɔs bi se yu go gɛt mɔ wet as yu de ol.
- Tu we dɛn de fɔ sɔlv dis: fɔ ridyus di kalori we yu de it ɔ fɔ mek yu ɛksesaiz mɔ.
- I impɔtant fɔ pe atɛnshɔn nɔto jɔs to di kalori dɛm, bɔt yu fɔ pe atɛnshɔn bak to di nyutrishɔnal kwaliti fɔ di it dɛm we yu de it. Dis kin ɛp fɔ mek yu nɔ gɛt bɛtɛ tin fɔ it, mɔ we yu de ol.
- Di we we fayn ɛn we nɔ bad pas ɔl na fɔ aks yu dɔktɔ fɔ advays bɔt aw fɔ it ɛn ɛksesaiz we fit yu wet, yu wɛlbɔdi kɔndishɔn, ɛn yu ej.
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