Yu kin gɛt dray bɛlɛ bak bɔku tɛm? Ɔ yu bɛlɛ nɔ de fil fayn, yu kin fil se yu ful-ɔp? Bɔku tɛm, dis kin kam bikɔs ɔf sɔntin we de insay di it we wi de it. Tide wi go tɔk bɔt sɔntin we kin bi sɔlv fɔ bɔku pan yu prɔblɛm dɛn, ɛn i kin rili bɛnifit di bɔdi bak. Dat na fayv, ɔ as wi kin se na Sinhala, di "fayba" pat. Wi ɔl dɔn yɛri se "wi fɔ it fayv it". So tide, lɛ wi si wetin na dis fayv, ɛni kayn am de, ɛn aw i fayn fɔ wi bɔdi.
Fɔ tɔk am simpul wan, wetin na dis fayv?
Fayba na wan kayn kabɔhaydrɛt we de insay di plant it dɛn we wi de it, bɔt wi bɔdi nɔ kin ebul fɔ dayjɛst am. Naw yu kin de tink se, "If i nɔ de digest, den wetin mek yu fɔ it am?" Fɔ tru, dis indigestibility na di tin we impɔtant pas ɔl na ya.
Tink bɔt wi insay lɛk paip. Fayba de wok lɛk spɔnj we de klin di paip. As i de travul tru wi dijestiv sistɛm, i de ɛp fɔ swip di tin dɛn we wi nɔ want ɛn pul dɛn kɔmɔt. Na dat mek dɛn se fayv fayn fɔ tin dɛn lɛk kɔnstipɛshɔn. Bɔt nɔto dat nɔmɔ di bɛnifit we fayv gɛt.
Tu men kayn fayv de.
1. Fayba we kin sɔlv
2. Fayba we nɔ de sɔlv
Lɛ wi luk dɛn tu kayn dɛn ya wan bay wan.
| Fayba tayp | Aw i de wok | Di bɛnifit dɛn we wi kin gɛt | Na dɛn tin ya na di it dɛn |
|---|---|---|---|
| Fayba we kin sɔlv | I kin mek wan jel we dɛn miks am wit wata, we kin mek di bɔdi slo fɔ digest. | I de kɔntrol di blɔd shuga lɛvɛl (i gud fɔ dayabitis). I de ridyus bad kɔlɔstrel (LDL). I de ɛp fɔ mek yu nɔ gɛt bɔku bɔku bɔdi. | Ots, bins, lentil, pis, apul, bluberi, karɔt, bali. |
| Fayba we nɔ de sɔlv | I nɔ de sɔlv insay wata. I de ad bɔku bɔku tin to di stɔl, we de mek i izi fɔ pas na di insay. | I de mek di bɔdi nɔ gɛt bɛlɛ ɛn i de mek di dijestiv sistɛm gɛt wɛlbɔdi. | Brawn rays, ɔl gren bred, di skin ɛn sid dɛn fɔ vɛjitebul ɛn frut dɛn, ɛn grɛn dɛn we gɛt lif lɛk kelɛs ɛn spinach. |
Di men bɛnifit dɛn we di fayv we kin sɔlv kin gi
Protɛkshɔn fɔ di at
insay yu dijestiv sistεm, dis fayba we de sכlv de tay pan bad kכlestכl (LDL kכlestכl) εn i de kכri am kכmכt na yu bכdi. Dis kin ɛp fɔ mek yu kɔlɔstrel nɔ bɔku ɛn fɔ mek yu nɔ gɛt at sik . Mɔ ɔts, na it we de ɛp yu at.
Protekshɔn frɔm dayabitis
Bikɔs fayba we kin sɔlv kin mek yu nɔ ebul fɔ digest, i kin mek bak di glukɔs (shuga) we de kɔmɔt na di it we yu de it kin go insay yu blɔd. Dis kin mek di blɔd shuga nɔ go ɔp wantɛm wantɛm. If yu dɔn gɛt dayabitis, dis kayn fayv kin ɛp yu bak fɔ kɔntrol yu sik .
I de ɛp fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi
We yu it dis kayn fayv, yu kin fil ful fɔ lɔng tɛm we yu nɔ it bɔku kalori. Dis min se yu go it smɔl ɛn i go izi fɔ mek yu gɛt wɛlbɔdi wet.
Di bɛnifit dɛn we Fayba we Nɔ Sɔlv Gɛt
Wan wɛlbɔdi dijestiv sistɛm
Dis na di bɛnifit we bɔku pan wi no. Fayba we nɔ de sɔlv de ad bɔku bɔku tin to di stɔl, we de mek i izi fɔ pas na di insay. Dis kin ɛp fɔ mek yu nɔ gɛt kɔnstipɛshɔn . If yu gɛt prɔblɛm wit kɔnstipɛshɔn, mek am yu abit fɔ put ɔl yu gren rays, vɛjitebul, ɛn frut dɛn we yu kin pul pan yu it. Dis kin ɛp bak fɔ kɔntrol di tin dɛn lɛk ɛmoroyd.
We yu de kɔntrol yu wet
Lɛk fayba we kin sɔlv, fayv we nɔ kin sɔlv kin ɛp yu bak fɔ fil ful, we kin ɛp yu fɔ it smɔl ɛn ɛp yu fɔ kɔntrol yu wet.
Mɛmba se, ɛnitɛm we i pɔsibul, it frut wit di skin. Di skin gɛt bɔku fayv. Dɔn bak, it ɔl wit bred instead ɔf wayt bred ɛn brawn rays wit bran instead ɔf wayt rays.
Wetin na dis prɛbayɔtik fayv?
Dis na ɔda impɔtant tin bɔt fayv. Fɔ tɔk am simpul wan, prɛbayɔtik fayv na wan kayn fayv we de wok as it fɔ di gud baktri dɛm we de liv na wi insay .
Bikɔs di fayv we wi de it nɔ de digest, i de go stret na wi kɔlon. na de, wi padi baktri dεm de "it" dis fayv εn de kכmכt wan prכsεs we dεn kכl fεmεntεshכn. dis prכsεs de mek sכt chen fεt asid dεm we de bεnεfit wi bכdi. Dɛn tin ya de gi di sɛl dɛn we de na wi intestinal tin dɛn ɛn ɛp fɔ mek di imyun sistɛm strɔng.
Sɔm it dɛn we gɛt bɔku prɛbayɔtiks na:
- Galik
- Lik dɛn
- Aniɔn
- Asparagus we dɛn kɔl Asparagus
- Banana (especially we i raw smɔl) .
Lɛ wi lan bak bɔt fayv sɔpɔtmɛnt dɛn.
I bɛtɛ ɔltɛm fɔ gɛt yu fayv frɔm ɔl it dɛn lɛk frut, vɛjitebul, ɛn grens, bikɔs dɛn it dɛn de nɔ jɔs gɛt fayv, bɔt dɛn gɛt bɔku ɔda tin dɛn lɛk vaytamɛn ɛn minral.
Bɔt if yu gɛt prɔblɛm fɔ gɛt inof fayv frɔm yu it, yu kin yuz fayv sɔpɔtmɛnt. Dɛn tin ya kin kam insay paoda, kapsul, ɔ gɔm. Dɛn tin ya kin gɛt:
- Sayliɔm (Isabgɔl) .
- Inulin we dɛn kɔl
- Wit dextrin we dɛn kin yuz
- Akasia gɔm
- Flaks sid we dɛn kɔl
I rili impɔtant: If yu de tink bɔt fɔ stat fɔ tek fayv sɔpɔt fɔ ɛni rizin, i impɔtant fɔ tɔk to yu dɔktɔ bifo yu du dat. Sɔm supamakit kin mek sɔm pipul dɛn gɛt sayd ɛfɛkt. Dɔn bak, dɔktɔ fɔ no di kayn ɛn di mɔni we fayn fɔ yu.
Aw bɔku fayv yu nid fɔ wan de?
Bɔrku pipul nɔr kin gɛt di kayn fayv wae dɛn nid ɛvride frɔm dɛn it. Akɔdin to di wɛlbɔdi rɛkɛmɔndeshɔn, big pɔsin fɔ gɛt at le 25-35 gram fayv fɔ wan de. Dis amount kin difrɛn smɔl dipen pan di ej ɛn man ɔ uman.
Bɔt nɔ bigin fɔ it bɔku fayv wan tɛm. If yu du dat, yu go blo, yu bɛlɛ kramp, ɛn yu go gɛt gas. I bɛtɛ fɔ mek yu ad fayv smɔl smɔl to yu it . Dɔn bak, we yu it bɔku fayv, mek shɔ se yu drink at le 8-10 glas wata ɛvride . If nɔto dat, yu kɔnstipɛshɔn kin wɔs.
Mɛsej we dɛn kin kɛr go na os
- Fayba na di pat pan plant we wi bɔdi nɔ kin ebul fɔ dayjɛst, bɔt i impɔtant fɔ mek wi gɛt wɛlbɔdi. Tu men kayn dɛn de: we dɛn kin sɔlv ɛn we nɔ kin sɔlv.
- Fayba rili impɔtant fɔ mek yu nɔ gɛt kɔnstipɛshɔn, fɔ kɔntrol yu wet, fɔ mek yu nɔ gɛt bɔku kɔlɔstrel, ɛn fɔ mek yu nɔ gɛt dayabitis.
- Di bɛst tin fɔ du na fɔ gɛt fayv frɔm natura it dɛn lɛk frut, vɛjitebul, ligɛm, ɔl gren, ɛn nɛt.
- Ad fayv to yu it smɔl smɔl. Ɛn nɔ fɔgɛt fɔ drink bɔku wata.
- Bifo yu yuz ɛni fayv sɔpɔtmɛnt, mek shɔ se yu go to yu dɔktɔ.
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