Sɔntɛnde, yu kin fil bad bad wan, yu nɔ kin fil fɔ du ɛnitin, ɛn yu nɔ kin lɛk fɔ it? Bɔku pan wi kin kɔl dis ‘sɔri-at’. Bɔt if dis kɔntinyu, i kin bi wan sik wae de kam pan pɔrsin in maynd wae dɛn kɔl pwɛl hat. Dis na kɔndishɔn we dɛn nid fɔ tek am siriɔs wan. Yu no se, apat frɔm mɛrɛsin, di tin dɛn we wi kin it ɛn drink ɛvride kin ɛp bak fɔ mek dis sik bɛtɛ? Tide, wi go tɔk bɔt am.
Wetin mek it ɛn drink rili impɔtant?
Fɔ tɔk am simpul wan, wi bɔdi ɛn wi bren nid tin fɔ it fɔ mek i wok fayn. Wi kin gɛt da nyutrishɔn de frɔm di it we wi de it. Tink bɔt am lɛk gud motoka we nɔ go rɔn fayn if i nɔ gɛt di rayt kayn ɔyl. Na di sem tin. If di bɔdi nɔ gɛt di tin dɛn we i nid, di we aw wi bren de wok kin sɔfa bak. sכmtεm dis nyutrishכn implεnt fכ mek dεn prodyuz tin dεm lεk nyurotransmit dεm we de transmit mεsej bitwin di bren sεl dεm fayn fayn wan. So, it ɛn drink gɛt dairekt impak pan dis dilik prɔses we de kɔntrol wi mud.
Aw wi go pripia wi it fɔ fɛt pwɛl hat?
Bifo wi mek big chenj dɛn, lɛ wi bigin wit smɔl smɔl tin dɛn. Na sɔm simpul tin dɛn we yu kin tray fɔ du.
1. Nɔ it yu wan, it togɛda.
Na nɔmal tin fɔ lɛ yu nɔ want fɔ it we yu at pwɛl. Sɔntɛnde, yu nɔ kin ivin fil fɔ go na di kichin. Bifo yu de yu wan da tɛm de, tray fɔ mek it wit yu fambul ɔ padi we yu trɔst. We yu sidɔm ɛn tɔk we yu de it togɛda, dat kin mek yu rili fil fri, ɛn i kin ɛp yu bak fɔ fil mɔ want fɔ it. Nɔ ɛva fred fɔ aks fɔ ɛp insay dɛn tranga tɛm ya.
2. Tek tɛm wit wetin yu de it.
Infakt, di bɛst it fɔ pwɛl hat na wan we fayn fɔ wi ɔl bɔdi. Dat min se yu fɔ avɔyd fɔ it tin dɛn we dɛn dɔn prosɛs, it dɛn we gɛt shuga, ɛn it dɛn we yu kin it fast fast as yu ebul , ɛn pe atɛnshɔn pan tin dɛn we ful-ɔp wit natura.
- Gud tin fɔ it mɔ pan:
- Fresh vegjetabul ɛn frut (especially dak grin vegjetabul) .
- Wul grens (rɛd rays, malet, bali, ɔts) .
- Mit, fish, ɛn eg we nɔ gɛt bɔku fat
- Prodakt dɛn lɛk milk we nɔ gɛt bɔku fat ɛn yogɔt
- Nat ɛn nɛt ɔyl (kash, pinat, amɔnd) .
Dɛn it ya kin ɛp fɔ mek yu blɔd shuga kɔntinyu fɔ de, ɛn dis kin ɛp fɔ kɔntrol di we aw yu de fil.
3. Dɛn tin ya rili nid fɔ ridyus.
Sɔm it ɛn drink dɛn de wae kin mek pɔrsin gɛt pwɛl hat sik wɔs. Tek tɛm mɔ wit dɛn tin ya.
| Wetin fɔ ridyus | Rizin |
|---|---|
| Rum | Pan ɔl we bɔku pipul dɛn kin yuz rɔm fɔ fɔgɛt bɔt dɛn prɔblɛm dɛn, fɔ tru, rɔm kin mek dɛn at pwɛl. As tɛm de go, dis kin mek di pwɛl hat sik wɔs. |
| Added Shuga we dɛn dɔn ad | Fɔ it dɛn we gɛt shuga lɛk swit drink, kek, ɛn biskit kin mek di blɔd shuga go ɔp ɛn afta dat i kin go dɔŋ bak. Dis kin mek yu fil chenj, yu kin vɛks, ɛn taya. |
| Kafin we gɛt kafin | Di kafinɛ we de insay kɔfi, ti, ɛn sɔm sɔft drink kin mek sɔm pipul dɛn wɔri ɛn nɔ gɛt rɛst. I kin mek pɔsin nɔ slip fayn bak. |
Wan tin we masta sabi bukman dɛn se na fɔ kɔt di shuga ɛn kafin kpatakpata fɔ tu wiks. Fɔ sɔm pipul dɛn, dis smɔl chenj kin mek big chenj. If i nɔ mek difrɛns, i nɔ bad fɔ ad smɔl mɔ. Bɔt nɔ du am pasmak.
4. Lɛ wi tink bɔt spɛshal tin dɛn we fayn fɔ di bren
Sɔntɛnde, di it nɔmɔ we wi de it nɔ de gi ɔl di tin dɛn we wi nid. Ɛspɛshali we yu de fɛt fɔ gɛt pwɛl hat, e kin impɔtant fɔ tink bɔt sɔpɔtmɛnt. Risach dɔn sho se sɔm tin dɛn we yu nɔ gɛt bɛtɛ tin fɔ it kin mek yu gɛt pwɛl hat, ɛn if yu it dɛn tin ya, dat kin ɛp fɔ mek yu nɔ gɛt di sik.
- Omega-3 fatty acid: Dɛn tin ya rili impɔtant fɔ mek yu bren gɛt wɛlbɔdi. Dɛn kin de na fish dɛn we gɛt ɔyl lɛk salmɔn, makrɛl, ɛn tuna, ɛn soya, walnut, ɛn flaks sid.
- Folate: Dis na wan kayn vaytamɛn B. Fɔlet de insay grɛn vɛjitebul lɛk spinach, ligɛm lɛk chikip, bins, bif liva, ɛn ɔrɛnj jus.
- Vitamin B12: Dis impɔtant bak fɔ mek yu maynd gɛt wɛlbɔdi. I kin de mɔ pan animal tin dɛn lɛk mit, fish, milk, ɛn eg.
Bɔt mɛmba se yu fɔ rili tɔk to yu dɔktɔ bifo yu yuz ɛni wan pan dɛn supamakit ya.I go rikomɛnd di rayt tin we yu nid, insay di rayt kwantiti.
5. Plan yu de: Smɔl smɔl abit dɛn kin mek big difrɛns
- Kip wan Fɔd Jɔnal: Rayt ɔl wetin yu de it ɛn drink ɛvride, ɛn rayt bak aw yu de fil. Afta wan ɔ tu wiks, yu go notis se sɔm it dɛn de mek yu nɔ fil fayn. If yu notis dis, tray fɔ kɔt dɛn it dɛn de fɔ sɔm dez ɛn si if yu notis difrɛns.
- Nɔ skip fɔ it: Mek am yu abit fɔ it tri men it dɛn di sem tɛm ɛvride. Ɔ, it fayv smɔl smɔl it dɛn. Dis go ɛp fɔ mek yu nɔ gɛt bɛtɛ shuga na yu blɔd . I go ɛp bak fɔ kɔntrol di we aw pɔsin de fil.
- Pripia Snek dɛn we gɛt wɛlbɔdi: If yu angri insay di de, it dɛn, ɛn kip tin dɛn we gɛt wɛlbɔdi na os. Tin dɛn lɛk frut, sɔm nɛt (kash, pinat), yogɔt, karɔt, ɛn wan kɔkumba kin fayn. Dɔn yu nɔ go it tin dɛn we gɛt bɔku shuga lɛk biskit ɛn kek.
Pan ɔl we dɛn tin ya we yu de it kin ɛp yu fɔ gɛt wɛlbɔdi, i impɔtant fɔ mɛmba se dɛn nɔto tin fɔ tek ples fɔ mɛrɛsin. If yu de sɔfa wit pwɛl hat ɔ ɔda kayn tin dɛn we tan lɛk dis, i rili impɔtant fɔ go to dɔktɔ we sabi du di wok fɔ advays ɛn tritmɛnt. I nɔto sɔntin we dɛn fɔ put bifo tɛm atɔl.
Mɛsej we dɛn kin kɛr go na os
- Pwɛl hat sik na wan sik wae de mek pɔrsin gɛt mɛrɛsin, so di fɔs tin fɔ du na fɔ go to dɔktɔ.
- Di it we yu de it kin afɛkt di we aw yu de fil ɛn di we aw yu bren de wok.
- Nɔ it tin dɛn we dɛn dɔn prosɛs, ad shuga, ɛn rɔm, ɛn pe atɛnshɔn pan ɔl it dɛn lɛk fresh vɛjitebul, frut, ɛn ɔl gren.
- It yu it dɛn ɔltɛm ɔlsay na di de, ɛn nɔ skip am. Dis go ɛp fɔ mek yu maynd nɔ de chenj.
- Fɔ chenj di it we yu de it nɔto sɔntin we go mek yu gɛt rizɔlt wan nɛt. Peshɛnt ɛn smɔl smɔl yu fɔ gɛt gud abit dɛn.
- Mek shɔ se yu go to yu dɔktɔ bifo yu tek ɛni nyutrishɔn sɔpɔtmɛnt.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt