Insay ren sizin, pan de dɛn we dak smɔl ɛn we kol, yu kin gɛt strenj tin dɛn bak we yu want ɛn want fɔ it tin dɛn we gɛt flawa lɛk bred, bɔn, rays, ɛn nuts? Nɔto yu nɔmɔ de fil da we de. Bɔku pipul dɛn kin fil mɔ lɛk fɔ it tin dɛn we gɛt kabɔhaydrɛt, dat na it dɛn we gɛt stach, insay dis tɛm. Sɔntɛnde, we wi nɔ no, wi kin tɔn to dɛn it ya fɔ mek wi fil fayn ɛn gi wisɛf smɔl gladi at. So, dis want wae yu gɛt nɔrmal, ɔr e kin bi sayn fɔ pwɛl hat bikɔs ɔf wɛda? Lɛ wi tɔk bɔt dis ditayli.
Wetin mek a gɛt spɛshal kray fɔ dɛn it dɛn ya we gɛt kabɔhaydrɛt?
Bɔku rizin dɛn kin de fɔ dis. Lɛ wi si wetin dɛn bi.
Yu de pan di it we yu de it?
If yu de it tin we gɛt bɔku prɔtin ɛn we nɔ gɛt bɔku kabɔhaydrɛt (lɛk rays ɛn bred) fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi, i nɔmal fɔ mek yu bɔdi want fɔ gɛt kabɔhaydrɛt. I tan lɛk wan tin we de mek pɔsin nɔ day . Wi bɔdi nid kabɔhaydrɛt fɔ gɛt ɛnaji. We i smɔl, di bɔdi kin sɛn sayn fɔ aks fɔ am. Dis nɔ gɛt natin fɔ du wit di wɛda, bɔt na bikɔs ɔf di tin dɛn we yu de it.
Ɔ dis na sizin afɛktiv disɔda (SAD)?
Bɔt if yu na pɔsin we de it nɔmal ɛn nɔ de it spɛshal it, ɛn yu kin want fɔ it flawa mɔ we di wɛda kol, dray, ɔ ren kin kam, dat kin bi sayn fɔ wan sik we dɛn kɔl Sizinal Afɛktiv Disɔda (SAD) . Sɔm pipul dɛn kin kɔl dis bak di "winter blues."
Fɔ tɔk am simpul wan, we wi it tin dɛn we gɛt kabɔhaydrɛt, wi bren kin mek mɔ wan kemikal we dɛn kɔl sɛrotonin . dεn kכl dis bak di "fil-gud כmon." Sɔm mɛrɛsin fɔ pwɛl hat kin wok bak bay we dɛn kin mek dis sɛrotonin na di bren bɔku.
So, pɔrsin wae gɛt SAD, wae nɔr ivin no, kin tɔn to dɛn it ya we gɛt kabɔhaydrɛt fɔ mek in maynd bɛtɛ, dat na fɔ ridyus strɛs. I tan lɛk se dɛn de mek mɛrɛsin fɔ dɛnsɛf. Dɛn pipul ya kin gɛt ɛkstra 800 kalori ɛvride frɔm dɛn it ya. Pan ɔl we sɔm kin gɛt mɔ wet bikɔs ɔf dis, ɔda wan dɛn kin tray fɔ kɔntrol dɛn wet bay we dɛn de du ɛksɛsayz ɔ smɔl di men tin dɛn we dɛn kin it.
Dis tin we yu want fɔ du na nɔmal tin ɔ na sɔntin we yu fɔ pe atɛnshɔn to?
Fɔ no if yu want fɔ gɛt kabɔhaydrɛt na nɔmal tin ɔ nɔto nɔmal tin, aks yusɛf dɛn kwɛstyɔn ya. Di tebul we de dɔŋ ya go ɛp yu fɔ du dis.
| Di kwɛstyɔn we yu fɔ aks yusɛf | Diskripshɔn ɛn tin dɛn we yu fɔ tink bɔt |
|---|---|
| 1. Dis passion de kam wit di weta? | Di krayv wae gɛt fɔ du wit SAD kin difrɛn frɔm wan sizin to ɔda sizin. Dis min se yu kin notis se dɛn krayb ya kin bigin insay di ren, kol sizin (e.g., di ɛnd ɔf di ia) ɛn afta dat dɛn kin dɔn we di san, wam wɛda kam (e.g., Mach, Epril) . Dis na wan impɔtant sayn fɔ SAD. (Ɔda sayn dɛm na fɔ taya pasmak, fɔ slip tumɔs, fɔ gɛt bɔku bɔku bɔdi, fɔ gɛt prɔblɛm fɔ pe atɛnshɔn). |
| 2. Wetin kin apin bifo di want kam? | Bɔrku tɛm, dɛn kayn krayse ya kin kam wit filin fɔ strɛs, sɔri, ɔr de fil fɔ de yu wan . Tink bɔt aw yu bin fil bifo yu bigin fɔ it. Yu bin fil se yu nɔ gladi? |
| 3. Us tɛm pan di de we pɔsin want fɔ du sɔntin kin kam pas ɔl? | Dɛn kin fil dɛn krayb ya mɔ na ivintɛm ɛn na nɛt . Afta yu bizi de na yu wokples, ɛn afta dat na ivintɛm we yu dɔn ɔl di wok ɛn yu fri, di filin dɛn we de mek yu strɛs kin kɔmɔt na yu maynd. Na da tɛm de dɛn tin ya we pɔsin kin want fɔ it kin kam mɔ. |
Lɛ wi ɔndastand dis mɔ wit wan rial tin we apin.
Imajin dis pɔsin. Mek wi kol am Nimali. Nimali kin rili aktif insay di de we di san kin shayn ɛn di de we lɔng. Afta i dɔn wok na di ɔfis, i kin go waka, i kin go wit in padi dɛn.
Bɔt jɔs afta ren sizin bigin, ɛn di de layt shɔt, i kin chenj kpatakpata. I kin de na os, i nɔ kin fil fɔ go ɛnisay, ɛn i kin taya bad bad wan. Wan aftanun, i kin fil bad ɛn i kin fil bad pas aw i kin fil. At di sem taim, im get strenj desire fo it "kottu" from di rodsaid stall.
I tink se: “A rili want fɔ it da tawa de.”
I nɔ mata aw ren de kam ɔ kol, i kin go fɔ go tek da tɔys de. I kin du dis sɔm dez insay di wik ɔl di kol sizin. Dis na wetin wi kɔl driven craving . Dɛn kayn krayse ya kin gɛt fɔ du wit SAD.
Wetin dɛn kin du fɔ kɔntrol dis tin?
If yu gɛt dɛn sik ya ɛn fil lɛk se dɛn nɔ de kɔntrol, di bɛst ɛn sef tin fɔ du na fɔ tɔk to yu dɔktɔ bɔt am. I kin no if yu gɛt SAD ɛn gi yu di rayt advays.
Insay dis tɛm, sɔm tin dɛn de we yu kin du fɔ ɛp fɔ kɔntrol di we aw yu want dɛn it ya te to sɔm mak.
Plɛn di tin dɛn we yu go it.
Bikɔs dɛn tin ya we pɔsin kin want kin bɔku na ivintɛm, it bɔku tin dɛn we gɛt wɛlbɔdi ɛn we gɛt bɔku prɔtin na mɔnin ɛn aftanun. Arawnd 4 p.m., we di san de go dɔŋ ɛn yu de fil smɔl, it smɔl snek we gɛt kabɔhaydrɛt. Fɔ ɛgzampul, sɔm pɔp (we nɔ gɛt bɔta), ɔ wan siriɔs tin we nɔ gɛt bɔku shuga. Fɔ it ivintɛm it, pik sɔntin lɛk pasta, rays, ɔ potato.
Pik it dɛn we gɛt wɛlbɔdi we go kɔrej yu maynd.
Pik it dɛn we gɛt kabɔhaydrɛt, bɔt we yu nɔ go ebul fɔ dɔn kwik, bɔt yu kin ɛnjɔy am sloslo. Wan gud ɛgzampul na ɔt chɔklɛt . Milk ɛn chɔklɛt gɛt tin dɛn we gɛt kabɔhaydrɛt. Dɔn bak, yu nɔ go ebul fɔ drink ɔt chɔklɛt insay wan gulp. Yu gɛt fɔ savor am. I de mek yu gɛt kolat na yu maynd.
Mek tin dɛn lɛk sup ɛn styu
Ɔt sup ɔ styu we dɛn mek wit bɔku bɔku pɔt, swit pata, ɛn vɛjitebul kin fayn insay di kol sizin. Dɛn tin ya de satisfay yu kabɔhaydrɛt nid ɛn ful yu. Dem na big solushon tu wen yu tu les fo kuk evride. If yu mek big batch na di wikɛnd, yu kin yuz am fɔ it bɔku it dɛn insay di wik.
Mɛsej we dɛn kin kɛr go na os
- Fɔ want fɔ gɛt kabɔhaydrɛt (flawa) na kol, ren wɛda na kɔmɔn tin ɛn i kin bi wan sayn fɔ sizin afɛkt disɔda (SAD).
- di men rizin fכ dis na dat di kabohaydret dεm de inkrεs di lεvεl dεm fכ sεrotonin, di "happy hormone" na di bren.
- Pe atɛnshɔn if di tin dɛn we yu want fɔ it kin kam ɛn go wit di wɛda, i gɛt sɔntin fɔ du wit di we aw yu de fil, ɛn i kin apin na wan patikyula tɛm pan di de.
- If dis sik at fɔ kɔntrol ɔr if yu tink se yu de sɔfa wit pwɛl hat, di bɛst tin fɔ du na fɔ go to yu dɔktɔ fɔ advays.
- If yu pik fayn fayn tin dɛn we gɛt kabɔhaydrɛt ɛn plan fɔ it fayn fayn wan, dat kin ɛp fɔ kɔntrol dɛn tin ya we yu want.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt