Yu dɔn ɛva fil se yu gɛt ebi ebi lod pan yu at, yu at pwɛl, yu de fil yu wan, ɔ yu dɔn fil se yu nɔ want fɔ du ɛnitin? Wi kin kɔl dis kɔndishɔn diprɛshɔn, ɔr as bɔrku pipul no am, ‘Diprɛshɔn’. Bɔku pipul dɛn kin tink se na mɛrɛsin nɔmɔ go sɔlv dis. Na tru se, pwɛl hat na sik we pɔsin nid fɔ gɛt mɛrɛsin. Bɔt yu no se di tin dɛn we wi de it ɛn drink ɛvride kin rili afɛkt wi gladi at ɛn wi maynd fayn bak? Bɔt mɛmba se dis nɔr min se pɔrsin kin gɛt pwɛl hat sik kpatakpata. Bɔt wit di tritmɛnt we yu de gi yu, if yu it gud it, dat go ɛp yu fɔ wɛl kwik kwik wan.
Antiɔksidant dɛn we de protɛkt di bren sɛl dɛn
Fɔ tɔk am simpul wan, wi bɔdi kin mek patikyula tin dɛn we dɛn kɔl ‘fri radikal’. We dɛn kin bɔku, dɛn kin pwɛl wi bɔdi in sɛl dɛn, wi kin ol kwik kwik wan, ɛn mek wi gɛt bɔku ɔda sik dɛn. Stɔdi dɔn sho se wan pan di ɔgan dɛn we kin gɛt dis damej na wi bren.
So pan ɔl we no we nɔ de fɔ stɔp dɛn patikyula tin ya we de pwɛl kpatakpata, wi kin ridyus dɛn impak. Na de it dɛn we gɛt bɔku antiɔksidant kin kam insay, dɛn tin ya tan lɛk sɛntinɛl dɛn we de protɛkt wi sɛl dɛn.
| Tayp fɔ di antiɔksidant | Fɔd dɛn we Rich insay Am |
|---|---|
| Beta-karotin we gɛt di sik | Aprikɔt, brɔkoli, kantalɔp, karɔt, kelɛ, pich, pɔmpin, spinach, swit pata. |
| Vitamin C we de na di bɔdi | Bluberi, brɔkoli, jambalaya, kiwi, ɔrɛnj, tanjɛrin, fish chili, pɔt, strawberry, tomato, guava. |
| Vitamin E we gɛt di sik | Majarin, nɛt lɛk pinat, amɔnd, vɛjitebul ɔyl, wit jem. |
‘Smat’ kabɔhaydrɛt we de mek di maynd kol
Kabohaydrɛt ɔ stach gɛt sɔntin fɔ du wit di kemikal we dɛn kɔl sɛrotonin we de mek pɔsin fil fayn . Masta sabi bukman dɛn biliv se sɔntɛnde wi kin want swit wantɛm wantɛm we di sɛrotonin we wi gɛt nɔ bɔku.
Bɔt na ya wi nid fɔ rili smat. Wi nid fɔ pik ‘smat’ ɔ ‘kɔmpleks kabɔhaydrɛt’ . Wi nid fɔ avɔyd ‘simpul kabɔhaydrɛt’ lɛk kek, biskit, ɛn drink dɛn we gɛt shuga. Na bikɔs di gladi at we dɛn kin gi kin apin wantɛm wantɛm ɛn i kin dɔn kwik kwik wan.
- Smart Carbs: Wul grens lɛk brawn rays, bɔku wit, ɔts, bali, fresh frut, vɛjitebul, ligɛm lɛk lentil, ɛn chikip.
Dɛn gud kabɔhaydrɛt ya de gi wi bɔdi trɛnk, so dɛn kin ɛp fɔ mek wi nɔ de fil fayn.
Protein fɔ ɛnaji ɛn fɔ pe atɛnshɔn
Fɔ it lɛk tik, tuna, ɛn chukchuk gɛt wan amino asid we dɛn kɔl triptofan . Dis na wetin de ɛp di bren fɔ mek di sɛrotonin we wi bin dɔn tɔk bɔt. We yu nid fɔ pe atɛnshɔn ɛn pe atɛnshɔn, i go fayn fɔ it tin we gɛt bɔku prɔtin. Tray fɔ put prɔtin insay yu it bɔku tɛm insay di de.
- Gud say dɛn fɔ gɛt prɔtin: bins, pis, lentil, bif we nɔ gɛt bɛtɛ fat, chiz we nɔ gɛt bɔku fat, fish, milk, chukchuk, soya prɔdak, ɛn yogɔt.
Vitamin B ɛn di it we dɛn kin it na di Mɛditarenian
Wan stɔdi we dɛn bin du na Spen sho se pwɛl hat bin de mɔ pan man dɛn we nɔ de it di B vaytamɛn folate (espɛshali di wan dɛn we de smok), ɛn uman dɛn we nɔ de it bɔku vaytamɛn B12 (espɛshali di wan dɛn we de smok ɛn nɔ de du ɛksɛsayz).
Dis nɔto di fɔs stɔdi fɔ fɛn wan link bitwin dɛn vaytamɛn ya ɛn pwɛl hat. Bɔt di wan dɛn we de stɔdi bɔt tin dɛn stil nɔ klia if pɔsin we nɔ gɛt bɛtɛ tin fɔ it kin mek pɔsin gɛt pwɛl at, ɔ if pɔsin we gɛt pwɛl hat kin mek i nɔ gɛt bɛtɛ tin fɔ it bay we i nɔ de it fayn.
Ilɛk wetin na di rizin, i izi fɔ mek wi gɛt dɛn tu B vaytamɛn ya frɔm di it we wi de it na di Mɛditarenian.
- Fɔd dɛn we gɛt bɔku folate: Ligim (lɛnti, chikip), nɛt, bɔku frut, ɛn dak grɛn vɛjitebul (spinach, kelɛ).
- Fɔd dɛn we gɛt vaytamɛn B12: Ɔl di animal dɛn we dɛn mek wit smɔl fat, fɔ ɛgzampul fish ɛn dairy prodakt dɛn we nɔ gɛt bɔku fat.
Di pawa we vaytamɛn D gɛt frɔm di san
Yu no se vaytamɛn D risepta dɛn de ɔlsay na di bɔdi, ivin wi bren? Wan stɔdi we dɛn jɔs du na di kɔntri sho se pipul dɛn we nɔ gɛt bɛtɛ vaytamɛn D kin gɛt pwɛl hat. Yu go tink se dis nɔto big prɔblɛm bikɔs wi kɔntri nɔ de gɛt bɔku san layt. Bɔt pipul dɛm wae de woke na os ɔl de ɛn nɔr kin gɛt bɔrku san kin gɛt dis dɛfisiɛns.
Pan ɔl we dɛn stil no klia wan bɔt ɔmɔs vaytamɛn D yu nid, fɔ tek bɔku vaytamɛn D nɔ fayn. I kin afɛkt di kalsiɔm lɛvɛl ɛn di kidni wok. So if yu tink se yu gɛt dis kayn prɔblɛm, i go fayn fɔ mek yu go to dɔktɔ fɔ advays.
Nɔ fɔgɛt dɛn tu minral ya!
Selenium we dɛn kɔl
stכdi dεn sho se wan link de bitwin di lכw sεlεnium lεvεl εn di mכd swing . di rεkomεndεd de alawns fכ sεlεniכm fכ big pipul dεm na 55 maykrogram. I bɛtɛ fɔ gɛt dis frɔm it pas fɔ gɛt sɔpɔtmɛnt.
- Fɔd dɛn we gɛt bɔku sɛliniɔm: Bins ɛn ligɛm, mit we nɔ gɛt bɛtɛ fat, dairy prodakt we nɔ gɛt bɔku fat, nɛt (espɛshali Brazil nɛt. Bɔt nɔ it dɛn tin ya tumɔs ɔ tumɔs wan tɛm, bikɔs sɛliniɔm pɔyzin kin apin), sifud (ɔysta, klam, sadin, krab), ɛn ɔl gren.
Omega-3 Fɛt Asid dɛn
Dis biɛn tɛm, sayɛnsman dɛn dɔn kam fɔ no se Major Depressive Disorder kin bɔku pan pipul dɛn we nɔ kin it bɔku omega-3 . Ɛn ɔda stɔdi dɛn dɔn sho se pipul dɛn we nɔ de it bɔku fish (we na it we gɛt bɔku omega-3) kin gɛt pwɛl hat. As ad bonus, omega-3s tu gud fo yu hat.
- Fɔd dɛn we gɛt omega-3: Fish we gɛt ɔyl (salmon, sadin, ɛn tuna), flaks sid, kanola, ɛn soya bin ɔyl, nɛt (espɛshali walnut), ɛn dak grɛn lif vɛjitebul dɛn.
Yu wet ɛn di we aw yu de liv yu layf impɔtant bak.
Pipul wae fat kin gɛt pwɛl hat sik. Ɛn pipul dɛm wae gɛt pwɛl hat sik kin fat bak. Risach pipul dɛm biliv se dis kin bi bikɔs ɔf di chenj dɛm we de apin na di imyun sistɛm ɛn di ɔmon dɛm we kin apin wit pwɛl hat.
Bɔt gud tin na dat, if yu it tin dɛn we gɛt fayn fayn tin dɛn fɔ it, lɛk aw wi bin tɔk bɔt am na dis atikul, dat go ɛp yu fɔ gɛt wɛlbɔdi.
Dɔn bak, mɛmba se rɔm ɛn drɔgs kin afɛkt yu maynd ɛn slip dairekt wan. Nɔto dat nɔmɔ, bɔt if yu de tek mɛrɛsin fɔ pwɛl hat, i kin mek dɛn mɛrɛsin dɛn de nɔ wok fayn bak. Drink we gɛt kafinɛ lɛk kɔfi ɛn ti kin mek yu fil lɛk se yu nɔ gɛt rɛst ɛn mek i nɔ izi fɔ slip na nɛt. I fayn fɔ lɛ yu stɔp fɔ drink kafinɛ afta 12 oklɔk na nɛt.
Mɛsej we dɛn kin kɛr go na os
- Pwɛl hat na wan mɛrɛsin wae kin rili nid fɔ gɛt mɛrɛsin. Fɔ it fayn fayn it na jɔs wan pan de big sɔpɔt wae yu kin gɛt apat frɔm da tritmɛnt de.
- Tray fɔ it fayn it ɛvride. Mek shɔ se yu put fresh vɛjitebul, frut, ligɛm, fish, ɛn grens insay.
- Ridyus di it dɛn we dɛn dɔn prosɛs lɛk shuga, swit, kek, ɛn biskit as yu ebul.
- If yu gɛt ɛnitin fɔ wɔri bɔt yu maynd ɔ aw yu de it, mek shɔ se yu tɔk to yu dɔktɔ.
- Nɔ yuz ɛni vaytamɛn ɔ ɔda sɔpɔtmɛnt if yu nɔ gɛt dɔktɔ advays.
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