Imajin, yu ol 32 ia. Yu gɛt pikin we ol 8 dez nɔmɔ. Wan de, we yu de gi yu pikin in bɛlɛ, yu kin fil lɛk se yu ed de tɔn wantɛm wantɛm ɛn yu lɛft an kin swɛt, ɛn we yu tray fɔ grap, yu kin fɔdɔm na grɔn. Dis na di sem tin we apin to wan yɔŋ mama we nem Jɛni. Dɛn kɛr am go na di ɔspitul in Imejɛnsi Yunit (ETU) jɔs fɔ no se i gɛt at atak. Wan pan in blɔd vesel dɛn bin dɔn blok ɔltogɛda bikɔs i gɛt bɔku kɔlɔstrel. Tide, lɛ wi tɔk bɔt aw Jɛni chenj in layf fɔ di wɛlbɔdi na in at afta dis bad bad tin we apin.
Di big wɔnin we a bin gɛt na layf
Jɛni bin sɔprayz fɔ no se in ɔl kɔlɔstrel lɛvɛl bin pas 300 we i bin gɛt in at atak. I bin gɛt wan sik we dɛn kin gɛt frɔm in mama ɛn papa we dɛn kɔl ay kɔlɔstrel. Di dɔktɔ dɛn bin gi am mɛrɛsin ɛn advays am fɔ chenj di it we i de it fɔ mek i wɛl ful wan.
Te da tɛm de, Jɛni nɔ bin ɛva tink bɔt it ɔ ɛksesaiz. I bin rili tan ɛn i bin ebul fɔ it ɛnitin we i want, mɔ rɛd mit, ɛn i nɔ bin ebul fɔ kɔntrol insɛf. Bɔt afta dis tin we apin, i bin so fred dat wantɛm wantɛm i bin du di ɔda tin we bin rili bad. I bin bi pɔsin we nɔ de it bif. I bin stɔp bak fɔ it tin dɛn we dɛn dɔn prosɛs, rifin kabɔhaydrɛt, dairy, ɛn ɛnitin we gɛt sɛtyuret fat.
Fɔ di nɛks tu ɛn af ia, i bin de tink pasmak bɔt ɛni bayt we i it. I bin de mɛzhɔ ɔltin. Dis bin mek in kɔlɔstrel lɛvɛl bin go dɔŋ pas 160, ɛn i bin kam bak to in nɔmal. Bɔt i bin rili sɔri . I bin kam fɔ no se fɔ wɔri so bɔt ɛni bayt we i it nɔ bin fayn fɔ in maynd. So i disayd fɔ rilaks in strikt lɔ dɛn ɛn fɛn we we balans.
Aw fɔ rɔnawe pan tu ekstrem ɛn fɛn balans rod
Bifo i pul ɔl di it grup dɛn lɛk mit, grens, ɛn dairy, i disayd fɔ kɔt di sɛtyuret fat ɛn it mɔ frut ɛn vɛjitebul dɛn. Dis na bin di smat sɔlvishɔn we i bin fɛn.
Di tin we impɔtant pas ɔl nɔto fɔ ban tin, bɔt fɔ ridyus tin dɛn we de ambɔg wɛlbɔdi ɛn ad mɔ tin dɛn we go bɛnifit yu.
Dis na sɔm pan di simpul chenj dɛn we i mek, bɔt we rili impɔtant.
| Di abit we i bin gɛt trade | Chenj dɛn we gɛt wɛlbɔdi fɔ mek naw |
|---|---|
| Rɛd mit (bif) bɔrga | Bɔrga we dɛn mek wit slim mit lɛk tik. |
| Rays we dɛn kin yuz ɔltɛm | Kɔliflawa rays nɔ gɛt bɔku kalori ɛn i pak wit tin dɛn we go ɛp yu at. |
| Yogɔt we nɔ gɛt wan bɔt | Yogɔt we nɔ gɛt dairy. Di probayotiks we de insay dɛn tin ya kin ɛp fɔ mek di blɔd prɛshɔn go dɔŋ ɛn sɔpɔt di at wɛlbɔdi. |
| Chokolat chip kuki we dɛn mek wit flawa | Kuki we dɛn mek wit chikip instead ɔf flawa. Sɔm risach dɔn sho se chikip kin ɛp fɔ mek di kɔlɔstrel nɔ bɔku. |
| Mit dɛn we dɛn kin mek | Tofu we de na di wɔl. Wan it we gɛt bɔku prɔtin we de ɛp yu at. Yu kin mek tofu swit ɛn krispi bay we yu ad smɔl sizin, kɔt am wit kɔnmil, ɛn bek am na di ɔvin. |
Bɔt fɔ gɛt smɔl ‘cheat meal’ ɛvride
Jɛni se: "Mi na rial pɔsin we lɛk fɔ it. So a fɔ ɛnjɔy wan fayn it ɛvride." I gɛt in tɛm dɛn we i wik. Sɔntɛnde, i kin want sɔntin lɛk pizza ɔ sinamɔn rol. Bɔt di impɔtant tin na fɔ nɔ mek am yu abit fɔ it dɛn tin dɛn de ɛvride , bɔt fɔ jɔs ɛnjɔy dɛn pan spɛshal tɛm dɛn, lɛk wan tɛm insay di wik. Fɔ ɛnjɔy layf, yu fɔ gɛt dɛn smɔl smɔl tin dɛn de, nɔto so?
Tek kia ɔf snek dɛn na os
Jɛni se i gɛt abit fɔ it ɛnitin we de bifo am we i angri. So naw i de tray fɔ stok in frij ɛn kɔba dɛn wit tin dɛn we gɛt wɛlbɔdi lɛk yogɔt, granola we nɔ gɛt bɔku fat, ɛn fresh frut. Bɔt wit tu smɔl pikin dɛn, tin fɔ it we nɔ fayn na tin we pɔsin nid. I kin sɔlv da prɔblɛm de bay we i de bay pak dɛn we dɛn kin yuz wan tɛm fɔ kuki ɛn chips instead fɔ bay big pak dɛn. Da we de, i go ebul fɔ stɔp fɔ it we i nɔ ebul fɔ kɔntrol insɛf.
Dis na aw a bin mek ɛksesaiz bi pat pan mi layf.
If yu gɛt bɔku kɔlɔstrel bak, i impɔtant fɔ du ɛksɛsayz. Bikɔs we wi de du ɛksɛsayz, di gud (HDL) kɔlɔstrel lɛvɛl na wi bɔdi kin go ɔp ɛn wi bad (triglycerides) lɛvɛl kin go dɔŋ.
Jɛni nɔ bin de du ɛksɛsayz atɔl bifo i gɛt at atak. Afta wan program fɔ rihab in at na di ɔspitul, i bin gɛt kɔnfidɛns fɔ ɛksesaiz fɔ insɛf. I bay wan ɛliptik trena fɔ in os. "A jɔs dɔn yus fɔ rayd am fast smɔl, at smɔl, lɔng smɔl ɛvride. A bigin wit 5 minit, dɔn 10, 15, ɛn las las a bin fil so proud fɔ misɛf we a ebul fɔ ɛksesaiz fɔ wan awa stret," na so i se.
Naw i de pe atɛnshɔn mɔ pan di tin dɛn we i de du wit in pikin dɛn. I kin go bak na di jim tu ɔ tri dez insay di wik ɛn tek wan intaval trenin klas. Apat frɔm dat, i kin waka fɔ 20-30 minit sɔm dez insay di wik. We i de du tin wit in pikin dɛn, lɛk fɔ rayd baysikul ɔ fɔ ple bɔl, i nɔ kin fil lɛk fɔ ɛksesaiz, i kin fil lɛk fɔ ɛnjɔy.
Stress management na impɔtant tin bak.
Jɛni se i gɛt tayp A pɔsin, we kin mek i wɔri smɔl ɛn i kin tray fɔ du ɔltin pafɛkt wan. Bɔt in dɔktɔ dɛn dɔn tɛl am klia wan se strɛs kin mek i gɛt at sik mɔ ɛn mɔ . I dɔn de tek mɛrɛsin fɔ sɔm tɛm, bɔt i nɔ ɛp am bɛtɛ.
So wetin i de du? I kin tek sɔm tɛm fɔ insɛf.
- Sɔntɛnde, wi kin sidɔm na di sofa ɛn wach wan TV siriɔs we wi lɛk.
- Wan ɔda tɛm, yu fɔ was wit ɔt.
- Sɔntɛnde a kin jɔs nɔ du natin, tek dip briz ɛn rilaks.
Dɛn simpul tin ya kin go fa fɔ mek yu maynd gɛt wɛlbɔdi. Fɔ kɔntinyu fɔ liv fayn layf kin tranga, bɔt Jɛni tɛl wi se, "I nɔ de bɔt di big tin dɛn, na bɔt di smɔl smɔl chenj dɛn we wi kin mek. Na fɔ du di bɛst we wi ebul."
Mɛsej we dɛn kin kɛr go na os
- I go fayn fɔ mek yu chenj smɔl smɔl tin dɛn we yu de liv yu layf ɔltɛm pas fɔ mek big chenj dɛn wan tɛm.
- Balans rili impɔtant pan di it we pɔsin de it. Nɔ stɔp ɔltin, ɛnjɔy yu fav it ɛvride.
- Pik ɛksesaiz we yu lɛk ɛn mek am pat pan yu ɛvride. Di tin dɛn we yu kin du togɛda wit yu famili kin mek yu ɛnjɔy fɔ du ɛksɛsayz.
- Jɔs lɛk aw yu de it ɛn ɛksesaiz, fɔ kɔntrol strɛs impɔtant bak fɔ mek yu at gɛt wɛlbɔdi.
- Ɔltɛm tɔk to yu dɔktɔ bifo yu disayd ɛnitin bɔt yu it, ɛksesaiz plan, ɛn wɛlbɔdi prɔblɛm.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt