Bɔrku pan wi kin tek wan ɔr mɔr mɛrɛsin ɛvride fɔ sik lɛk ay blɔd prɛshɔn, kɔlɔstrel, ɔr Tayp 2 Dayabitis. Sɔntɛnde yu kin wɔnda, "A go ɛva ebul fɔ kɔmɔt pan dɛn mɛrɛsin ya?" Di trut na se, nɔto paip drim. If yu dɔktɔ advays ɛn sɔpɔt yu, ɛn sɔm simpul chenj dɛn na yu layf, yu go ebul fɔ ridyus di mɛrɛsin we yu de tek, ɛn ivin stɔp fɔ tek am ɔltogɛda as tɛm de go. Lɛ wi si aw wi go ɛp yu fɔ du dat.
1. Mek i izi fɔ it fayn fayn wan
Fɔ it tin we go ɛp yu at rili simpul, bɔt stil wi kin mek i nɔ izi.
- Ridyus it dɛn we gɛt bɔku sɛtyuret fat (e.g. it dɛn we dɛn dɔn frɛsh, mit dɛn we dɛn dɔn prosɛs) .
- Mek yu it frut ɛn vɛjitebul dɛn mɔ ɛn mɔ .
- Stay away frɔm tin dɛm we gɛt rifin shuga (e.g., swit drink, kek, biskit).
- Put tin dɛn we gɛt fayn fayn fat , lɛk nɛt, it dɛn we gɛt fayv , ɛn fish .
Dis kin tan lɛk se i izi, nɔto so? Bɔt di prɔblɛm na dat, fɔ mek yu ebul fɔ it dɛn tin ya, yu fɔ gɛt dɛn fɔs na os. Tink bɔt wetin de na yu kichin kɔba, na yu frij, na yu dɛsk drɔwa we yu de wok, ɛn na yu motoka. Tin dɛn de we de ɛp yu fɔ rich yu wɛlbɔdi gol dɛn? Ɔ tin dɛn de we de ambɔg yu? If na so, na tɛm fɔ bigin tink bɔt am naw ɛn chenj di tin dɛn we yu de briŋ kam na os.
2. Gɛt di abit fɔ rid lɛbl dɛn we yu de bay prɔdak na di stoa.
We yu de bay ɛni it we de insay paket, bɔks, ɔ tin, mek yu abit fɔ rid
di Nutrition Facts Label we de biɛn am. Bɔku tɛm, dɛn kayn it ya we dɛn kin pripia kin gɛt
bɔku mɔ sɔl (sɔdiɔm) pas aw wi kin tink. Tink bɔt ɔmɔs sɔl de insay di paket we gɛt sosish ɔ nuts we yu de it ɛvride. Bɔt bɔku tɛm, tin dɛn kin de we nɔ gɛt bɔku sodium fɔ dɛn sem it dɛn de na di stoa. Fɔ mek da smɔl chenj de, ɛn fɔ ridyus di sɔl we yu de ad to yu it, dat kin rili afɛkt yu wɛlbɔdi. We yu ridyus di sɔl we de na yu it,
yu blɔd prɛshɔn go bigin fɔ kɔntrol insay shɔt tɛm, lɛk wan mɔnt. 3. Strɔng di mɔsul we impɔtant pas ɔl na di bɔdi
Yu no wetin na dat?
Dat na yu at.. Lɛk ɛni ɔda mɔsul, yu nid fɔ mek yu at strɔng bay we yu gi am sɔm wok. Dat min se yu fɔ du ɛksɛsayz. Dis nɔ nid fɔ bi sɔntin we yu de du na di jim. Yu kin put am insay di tin dɛn we yu kin du ɛvride.
- Sɔntɛm yu kin go waka fɔ shɔt tɛm wit yu dɔg we yu lɛk.
- Yu kin put smɔl siŋ ɛn dans we yu de du os wok.
- Yu kin tray am bay we yu wach wan yoga fim na di Intanɛt.
- Yu kin tek di baiskul we gɛt dɔti na garaj ɛn go rayd smɔl.
Ilɛk wetin yu du, yu de mek yu at strɔng. I
de mek yu blɔd prɛshɔn go dɔŋ, i de kɔntrol di shuga we de na yu blɔd. We yu de du ɛksɛsayz, yu bɔdi in
insulin rɛsistɛns de go dɔŋ. Dat min se i kin izi fɔ yu bɔdi in sɛl dɛn fɔ tek shuga. Dis kin ɛp yu fɔ ridyus di mɛrɛsin we yu nid fɔ gɛt dayabitis.
Tray fɔ ɛksesaiz fɔ at le 30 minit insay di de, at le 5 dez insay di wik. Dat na 150 minit insay di wik.
We yu kɔntrol di tin dɛn we yu de it ɛn ɛksesaiz dis kayn we, yu wet we pasmak go go dɔŋ bak.
If yu lɔs smɔl wet go ɛp yu bak fɔ ridyus di mɛrɛsin we yu de tek .
4. Limit fɔ drink rɔm
If yu drink rɔm pasmak, dat kin mek yu blɔd prɛshɔn go ɔp. So if yu de tink fɔ ridyus yu mɛrɛsin, yu nid fɔ tek tɛm wit dis bak. Yu nɔ nid fɔ stɔp kpatakpata. Bɔt kip wan limit. Jɛnɛral wan, i fayn fɔ lɛ yu nɔ
drink wan standad drink ɛvride fɔ uman dɛn ɛn tu fɔ man dɛn .
5. Praktis fɔ mek yu maynd kol.
Stret na tin we kin mek pɔsin gɛt bɔku sik dɛn lɛk ay blɔd prɛshɔn ɛn dayabitis. So, fɔ kip yu maynd kol tan lɛk mɛrɛsin.
- Sidɔm kwayɛt wan. Blo. Ripit: Ɛvride fɔ 15-20 minit, sidɔm na say we kwayɛt, lɔk yu yay, ɛn blo dip dip wan. Put yu briz sloslo. Dis simpul tin go gi yu big rilif frɔm yu blɔd prɛshɔn.
- Manej yu tɛm: Nɔ tray fɔ se ‘yes’ to ɔltin. Nɔ fred fɔ se ‘A nɔ go ebul fɔ du dis’ if yu taya ɔ yu nɔ gɛt tɛm.
- Fɔ no wetin kin mek yu strɛs: No us tin dɛn we kin mek yu nɔ fil fayn ɛn mek yu vɛks, ɛn nɔ de nia dɛn as yu ebul.
6. Lɛf fɔ smok kpatakpata
Dis na sɔntin we yu fɔ rili du.
Stay away frɔm sigrɛt ɛn ɔl ɔda kayn tabak kpatakpata.If yu de smok, fɔ lɛf fɔ smok na fayn we fɔ ɛp fɔ mek yu blɔd prɛshɔn, at atak, ɛn fɔ mek yu gɛt strok. Ivin if yu nɔ de smok, fɔ de nia ɔda pipul dɛn we de smok (sɛkɔnd smok) na bad tin fɔ yu wɛlbɔdi jɔs lɛk aw i bad.
7. Tɔk bɔt ɔl dis wit yu dɔktɔ.
Dis na di tin we impɔtant pas ɔl. Mek yu dɔktɔ no se yu dɔn bigin fɔ chenj dɛn layf ya. I kin sɔpɔt yu tray. As tɛm de go, as yu wɛlbɔdi de go bifo (blɔd prɛshɔn, shuga lɛvɛl), i go disayd if, bay ɔmɔs, ɛn ustɛm yu go ebul fɔ ridyus yu mɛrɛsin.
Wonin: Nɔ ridyus di doz, chenj di doz, ɔ stɔp fɔ tek yu mɛrɛsin if yu dɔktɔ nɔ advays yu fɔ ɛni rizin. If yu du dat, dat kin rili denja.
Yu dɔktɔ kin, if nid de, rifer yu to ɔda spɛshal dɔktɔ, lɛk pɔsin we sabi bɔt it, fɔ ɛp yu fɔ du dis waka.
| Di we aw pipul dɛn de liv dɛn layf chenj | Men bɛnifit dɛn we pɔsin kin gɛt |
|---|
| Di it we gɛt wɛlbɔdi | Kɔlɔstrel, blɔd prɛshɔn ɛn fɔ kɔntrol yu wet. |
| Fɔ du ɛksasaiz ɔltɛm | Lɔs blɔd prɛshɔn, blɔd shuga lɛvɛl, ɛn wet. I de mek di at strɔng. |
| Fɔ ridyus sɔl (sɔdiɔm) . | I de ɛp fɔ kɔntrol blɔd prɛshɔn kwik kwik wan. |
| Manejmɛnt fɔ strɛs | Lɔwa blɔd prɛshɔn, inkris mental wɛlbɔdi. |
| Fɔ lɛf fɔ smok | I dɔn ridyus di risk fɔ gɛt at atak ɛn strok bad bad wan. |
Aw lɔng i go tek fɔ si di tin dɛn we go kɔmɔt frɔm dɛn chenj ya?
Dis kin difrɛn frɔm wan pɔsin to ɔda pɔsin. I dipen pan aw yu de mek ɛn aw yu bɔdi de du am. Bɔt bɔku tɛm,
insay 3 to 6 mɔnt, yu fɔ si fayn chenj na yu blɔd prɛshɔn, wet, blɔd shuga, ɛn kɔlɔstrel lɛvɛl. Yu go fil fayn bak ɛn yu go fil fri.
Mɛsej we dɛn kin kɛr go na os
- Dɛn kin ridyus di mɛrɛsin fɔ sik dɛn we nɔ de mɛn lɛk blɔd prɛshɔn, kɔlɔstrel, ɛn dayabitis if pɔsin liv fayn layf.
- Start wit smɔl chenj dɛn we yu go ebul fɔ kɔntrol pan di it ɛn ɛksesaiz.
- Fɔ kɔntrol yu strɛs ɛn fɔ lɛf fɔ smok kin rili afɛkt yu wɛlbɔdi.
- Na fɔ peshɛnt. Dɛn tin ya kin tek sɔm tɛm fɔ sho se di tin kin apin.
- Di tin we impɔtant pas ɔl: Nɔ ɛva chenj di doz ɔ di tɛm we yu de tek yu mɛrɛsin if yu dɔktɔ nɔ gri fɔ tek am.
Medikeshɔn ridyus, layf stayl, ay blɔd prɛshɔn, kɔlɔstrel, dayabitis, it fayn, ɛksesaiz
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