Yu kin fil bak se yu gɛt gas bɔku tɛm? Ɔ yu kin fil lɛk se yu bɛlɛ ful-ɔp? Sɔntɛnde yu kin gɛt bɛlɛ pen? Dijestiv prɔblɛm lɛk dis kin rili kɔmɔn bitwin wi na Sri Lanka. Di it we wi de it, di we aw wi de it, ɔl dɛn tin ya kin afɛkt dis dairekt wan. So tide, lɛ wi tɔk bɔt aw pɔsin we gɛt dis kayn prɔblɛm fɔ ajɔst di we aw i de it ɛn drink.
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Wetin mek wi kin gɛt bɛlɛ pen lɛk dis?
Bɔku rizin dɛn kin de fɔ dis. Fɔ tɔk am simpul wan, bɔku tɛm na sɔm mistek dɛn we wi kin mek na wi layf.
Tink bɔt am, ɔmɔs it we dɛn pak ɛn drink we gɛt shuga wi kin it na di stoa? Ɛn wi de it bak smɔl smɔl frut, vɛjitebul, ɛn ɔyl dɛn we gɛt fayv. Dis gɛt big impak pan di wok we wi dijestiv sistɛm de wok.
Apat frɔm dat, sɔm bad bad abit dɛn bak fɔ it na rizin bak fɔ dis.
- Fɔ it kwik kwik wan: Fɔ swɛla it we yu nɔ it am fayn.
- Skip fɔ it: Skip fɔ it brɛf ɛn lanch ɛn afta dat yu fɔ it big it na nɛt.
- I nɔ de it ɔltɛm: I de it di sem tɛm ɛvride.
Dɛn abit ya kin mek i nɔ izi fɔ wi dijestiv sistɛm fɔ du in wok fayn fayn wan. Bɔt di gud nyus na dat, if wi mek sɔm chenj dɛn na di we aw wi de it ɛn drink, wi go ebul fɔ kɔntrol bɔku pan dɛn prɔblɛm dɛn ya.
‘Gud’ it dεm we gud fכ di dijestiv sistεm
Okay, so lɛ wi si wetin na di tin dɛn we gud fɔ wi bɛlɛ ɛn we dɛn fɔ ad pan wi it. Dɛn tin ya go ɛp fɔ mek yu dijestiv prɔses izi.
Frut ɛn vɛjitebul dɛn
di fayv εn wata we de insay dεn it dεm ya de εp fכ mek dεn nכ kכndyushכn lεk kכnstipeshכn εn i de mek i izi bak fכ digεst.
| Gud kayn frut dɛn | Gud kayn vɛjitebul dɛn |
|---|---|
| Apɛl, banana, avokado | Bins, karɔt, bit |
| Greps, watamɛlɔn, papaya | Kɔkumba, brɔkoli, kabij |
| Mango, nɛktarin, kiwi | Spinach, pɔmpin, pɔtɔtɔ |
| Pia, plam we dɛn dɔn dray (Prunes) . | Tomato, radish, kɔn |
Protɛin ɛn grens dɛn
Protin we nɔ gɛt bɔku fat ɛn ɔl di tin dɛn we yu kin it kin rili fayn fɔ yu bɛlɛ.
| Gud sɔs fɔ gɛt prɔtin | Gud grens dɛn |
|---|---|
| Eg, fish, mit dɛn we nɔ gɛt bɛtɛ trɛnk | Multigrain/Wɔl wit bred |
| Chicken (dɛn pul di skin), Tofu | Brawn rays ɔ raw rays |
| Ligim lɛk lentil, chikip, ɛn grɛn bins | Pasta we dɛn mek wit ful-ɔp |
| Nat, pinat bɔta | Grens lɛk ɔts ɛn bɔku wit |
Fɔd dɛn we yu fɔ tek tɛm wit smɔl
Jɔs lɛk gud it, sɔm it dɛn de we kin mek yu bɛlɛ pwɛl. Yu nɔ nid fɔ stɔp fɔ it dɛn kpatakpata, bɔt i fayn fɔ lɛ yu stɔp fɔ it dɛn smɔl.
- Fɔd dɛn we gɛt ɔyl ɛn frɛsh: Fɔd dɛn we dɛn dɔn dip frɛsh (shɔt-it, frɛsh) kin tek lɔng tɛm fɔ digest, we kin mek yu bɛlɛ nɔ fil fayn.
- Fɔ it tin dɛn we gɛt spays: Fɔ it tin dɛn we gɛt bɔku spays kin mek sɔm pipul dɛn at pwɛl.
- It dɛn we gɛt shuga ɛn swit: Tin dɛn lɛk kek, biskit, ɛn drink we gɛt swit kin mek pɔsin gɛt gas.
- Atikul it ɛn drink dɛn:I bɛtɛ fɔ de fa frɔm it dɛn we dɛn pak ɛn we dɛn dɔn prosɛs as yu ebul.
Di impɔtant tin na dat nɔto ɔlman in bɔdi na di sem. Fɔ it we gɛt prɔblɛm fɔ wan pɔsin, nɔ kin bi prɔblɛm fɔ ɔda pɔsin. So, e fayn fɔ no wetin na yu intolerances.
If yu gɛt dɛn sik ya, yu go mɔs go to dɔktɔ.
If yu bɛlɛ pen nɔ de bɛtɛ pan ɔl we yu chenj di it dɛn we yu de it ɛn tek gud abit dɛn, ɔ if yu gɛt ɛni wan pan dɛn sayn ya, i impɔtant fɔ go to yu dɔktɔ kwik kwik wan . Dɛn tin ya kin bi sayn fɔ se yu gɛt mɔ sik.
| Rɛd Flag Simptom dɛn fɔ Wach Ɔut Fɔ | |
|---|---|
| Di kwaliti we pɔsin gɛt | Tɔk bɔt |
| Blɔd we de na di stɔl | If yu stɔl rɛd ɔ blak wit blɔd. |
| Nɔs ɔ vɔmit we de kɔntinyu fɔ de | If yu nɔs ɛn vɔmit kɔntinyu fɔ sɔm dez. |
| We yu de lɔs yu wet we yu nɔ ɛksplen | If yu lɔs yu wet wantɛm wantɛm we yu nɔ tray. |
| Fɔ fil bɔku tɛm fɔ taya pasmak | If yu de fil taya ɔltɛm ɛn yu nɔ gɛt layf fɔ natin. |
We yu gɛt sɔm kayn sik lɛk dis, nɔr tray fɔ trit yusɛf bay wae yu de luk na intanɛt. Di bɛst tin fɔ du na fɔ go to dɔktɔ we sabi du di wok, mek dɛn du di tɛst dɛn we yu nid, ɛn fɛn di rayt tin we mek yu du am.
Mɛsej we dɛn kin kɛr go na os
- Di it we yu de it kin afɛkt yu dijestiv sistɛm prɔblɛm dɛn dairekt wan.
- Ad it dɛn we gɛt fayv lɛk frut, vɛjitebul, ɛn ɔl gren to yu it.
- Ridyus it dɛn we gɛt ɔyl, shuga, spays, ɛn it dɛn we dɛn pak as yu ebul.
- Chew yu it fayn fayn wan, it am sloslo, ɛn mek am abit fɔ it di rayt tɛm.
- If yu gɛt sɔm sayn dɛn lɛk blɔd na yu stɔl, yu de vɔmit ɔltɛm, ɔ yu de lɔs yu wet we yu nɔ ɛksplen, yu fɔ rili go to dɔktɔ.
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