Naw, wi smɔl pikin dɛnsɛf de bizi. Afta skul, dem de go tichin klas, den spot praktis, homwok, chat wit padi... Dem jos bizi laik wi. So wit dis bizi layf, chans de fɔ mek wi pikin dɛn, lɛk wi, yus to bad it. Bikɔs ɔf dis, bɔku tɛm pikin dɛn kin gɛt prɔblɛm wit di we aw dɛn de digest lɛk we dɛn bɛlɛ kin at ɛn we dɛn kin gɛt bɛlɛ. So, aw wi, as mama ɛn papa, go mek wi pikin dɛn gɛt gud abit fɔ digest? Lɛ wi tɔk bɔt dis simpul wan.
5 bad bad it we pikin dɛn kin it ɛn aw fɔ fiks dɛn
Lɛ wi fɔs luk sɔm pan di bad bad tin dɛn we kin apin we kin afɛkt di we aw pikin dɛn de it di it. Yu pikin kin gɛt wan ɔ mɔ pan dɛn tin ya. Nɔ wɔri, dɛn tin ya na tin dɛn we pɔsin kin fiks.
1. Yu nɔ de it sɔm it dɛn? (We yu de pik it)
Sɔm pikin dɛn de we de it yɔlɔ it nɔmɔ. Sɔm pikin dɛn nɔ kin lɛk fɔ it tin dɛn we dɛn mek wit milk atɔl. biכs fכ dis pikchכ it, di pikin in bכdi nכ de gεt di nyutriεnt dεm we i nid insay bεlε we.
Fɔ tɔk am simpul wan, yu pikin fɔ gɛt sɔntin frɔm ɛni wan pan di men grup dɛn we dɛn kin it. Vɛjitebul, frut, grens, prɔtin, ɛn dairy ɔl fɔ de insay di it we dɛn de it smɔl smɔl.
Sɔlv: Balans di pikin in it.
- Yu fɔ no bɔt di tin dɛn we yu fɔ it: Di ol it pyramid dɔn chenj smɔl. Luk fɔ wan gayd lɛk di nyu wan we dɛn dɔn introduks ``ChooseMyPlate``. I go ɛp yu fɔ ɔndastand klia wan ɔmɔs vɛjitebul, frut, ɛn prɔtin we pikin nid fɔ wan de.
- Tek tɛm wit di kalori: Di nɔmba fɔ di kalori we pikin nid fɔ wan de kin difrɛn difrɛn wan bay di ej ɛn di lɛvɛl we i de du. Yu kin gɛt wan rough aidia bɔt dis frɔm di tebul we de dɔŋ ya.
| Grup fɔ di Ej | Na lɛk 100 ia so. Kalori we yu nid ɛvride |
|---|---|
| Pikin dɛn we ol bitwin 2 - 3 ia | 1,000 - 1,400 pipul dɛn |
| Pikin dɛn we dɔn big ɛn yɔŋ gyal pikin dɛn | 1,600 - 2,200 pipul dɛn |
| Yɔŋ bɔy pikin dɛn | 2,200 - 2,800 pipul dɛn |
- Pe atɛnshɔn to di sayz dɛn we yu fɔ it: We yu de tich pikin dɛn fɔ ɛnjɔy it, tich dɛn bak fɔ kɔntrol di it we dɛn de it pasmak. If yu yuz smɔl plet, kɔp, ɛn spun na fayn we fɔ du dis.
2. Fɔ swɛla it kwik kwik wan
Fɔ pop wan bred na dɛn mɔt we dɛn de rɔn go na di skul vɛn, ɔ fɔ swɛla rays kwik kwik wan bifo dɛn go skul... Dɛn tin ya kin mek dɛn bɛlɛ pwɛl, it pasmak, ɛn it di rɔng it dɛn .
Sɔlv: Tich yu pikin fɔ tink bɔt wetin i de it.
We wi de it wit maynd ɛn sloslo, wi kin ɛnjɔy di teist fɔ it mɔ, ɛn wi kin it smɔl bak. Dɛn kɔl dis ``Mindful eating''. Tray dɛn tin ya fɔ ɛp yu pikin dɛn fɔ gɛt dis abit:
- Sidɔm fɔ it: If yu it we yu de drayv ɔ waka, yu pikin nɔ go fil lɛk se i dɔn it. So, if yu want fɔ it, mek shɔ se yu it na tebul ɛn sidɔm.
- Rimov tin dɛn we de ambɔg yu: Tɛl yu pikin fɔ put tin dɛn lɛk buk, fon, tablɛt, ɛn gem we i de it. Nɔ alaw fɔ teks ɔ ple gem na di dina tebul.
- Mek yu pikin fil di it: Di satisfay we pɔsin kin satisfay we i de it, i kin fil se i de smɛl, i tɔch am, ɛn i de te. So mek yu pikin smɛl, tɔch, ɛn test di it.
- Lisin to yu bɔdi: Tich yu pikin fɔ no di sayn dɛn we in bɔdi de gi we i rili angri ɛn we i ful-ɔp. Tɛl dɛn se, "If yu fil ful, yu nɔ nid fɔ it igen."
3. Adikshɔn to ‘Junk Food’.
Chips, drink we gɛt shuga, swit... I izi fɔ mek pikin dɛn gɛt dɛn it ya we gɛt bɔku kalori, we nɔ gɛt bɔku tin fɔ it frɔm skul kantin, lokal shɔp, ɛn ɔlsay. Dɛn lɛk dɛn.
Sɔlv: Stɔp fɔ briŋ ‘junk fud’ na os.
I nɔ kin izi fɔ wi fɔ kɔntrol wetin wi pikin dɛn kin it we dɛn nɔ de na os. Bɔt, wi kin ebul fɔ kɔntrol wetin wi gɛt na os. I nɔ bad fɔ kam wit snek na os ɛvride. Bɔt, yu fɔ gɛt wɛlbɔdi snek dɛn ɔltɛm na yu kichin kɔba.
Fɔ ɛgzampul, nɛt lɛk kash, amɔnd, ɛn pinat; frut dɛn lɛk chɛri ɛn greps; ɛn tin dɛn lɛk karɔt ɛn rɛd bɛl pepa kin swit ɛn rili bɛnifit di bɔdi.
4. Fɔ drink drink we gɛt shuga instead fɔ drink wata
Sɔm pikin dɛn kin drink jus, milk, spɔt drink, ɛn drink we gɛt shuga pas wata. Dɛn drink ya gɛt bɔku kalori bɔt dɛn nɔ gɛt bɔku fayv, we kin ɛp fɔ mek yu fil ful. Dis kin mek pɔsin it pasmak.
Sɔlv: Ɛnkɔrej yu pikin fɔ drink mɔ wata.
Na wata mek ɔl di sɛl dɛn na wi bɔdi. Wata impɔtant fɔ digest di it we wi de it ɛn pul dɔti na di bɔdi.
- Ɔmɔs wata pikin nid? No set ɔmɔs wata nɔ de we pikin fɔ drink fɔ wan de. Di bɛst tin fɔ du na fɔ ɛnkɔrej yu pikin fɔ drink bɔku wata we i nid, ɛnitɛm we i nid am.
- Mek di wata we yu de drink fayn: Ɔltɛm kip wan jɔg we gɛt klin wata wit ays kiub na frij. Ad sɔm slais ɔrɛnj, lɛmon, ɔ strawberry pan am fɔ mek i luk fayn ɛn te.
- Ɔda drink dɛn: Limit milk fɔ 24 ɔns (lɛk 700 mililita) ɛvride fɔ pikin dɛn we nɔ rich 13 ia yet.If yu gi jus to pikin we nɔ rich 6 ia yet, i bɛtɛ fɔ lɛ yu stɔp am to 6 ɔns (lɛk 180 mililita) ɛn 12 ɔns (lɛk 350 mililita) fɔ pikin we pas 7 ia.
5. Sidɔm stil (nɔ nɔ de du ɛnitin fɔ du wit yu bɔdi) .
TV, vidio gem, fon... dɛn tin ya dɔn mek i nɔ izi fɔ pikin dɛn fɔ kɔmɔt na do ɛn ple. Bɔt ɛksesaiz rili impɔtant fɔ gɛt wɛlbɔdi. Fɔ du bɔdi wok nɔ jɔs de ɛp fɔ mek yu gɛt wɛlbɔdi, i de mek yu gɛt kɔnfidɛns pan yusɛf, ɛn na fayn tritmɛnt bak fɔ prɔblɛm dɛn we gɛt fɔ du wit di dijestiv lɛk kɔnstipɛshɔn .
Sɔlv: Mek dɛn aktif fɔ at le 60 minit ɛvride.
Mek yu pikin dɛn kɔmɔt na do ɛn tray fɔ mek dɛn aktif. Pikin dεm we pas 2 ia fכ gεt at le 60 minit fכ mכdarεt-intensiti aktiviti wan de. Dis nɔ nid fɔ bi wan tɛm. Yu kin sheb am to tu 30 minit, ɔ 4 15 minit. Di tin we impɔtant pas ɔl na fɔ mek yu bɔdi muf.
As mama ɛn papa, lɛ wi bi gud ɛgzampul.
Fɔ it gud it na sɔntin we wi fɔ tray fɔ du as famili. Di bɛst we fɔ gi pikin dɛn balans it, ɛnkɔrej dɛn fɔ ɛksesaiz, ɛn kip dɛn fa frɔm ‘jɔnk it’ na fɔ mɔdel dɛn tin dɛn de fɔ dɛn .
Di "du as a se, nɔto as a de du" tiori jɔs nɔ de wok wit pikin dɛn. As mama ɛn papa, wi nid fɔ sɛt gud ɛgzampul fɔ wi pikin dɛn bɔt aw fɔ it fayn.
If yu gɛt ɛnitin fɔ wɔri ɔ wɔri bɔt aw yu pikin de it, in wet, ɔ aw i de digest, tɔk to yu dɔktɔ ɔ dɔktɔ we de mɛn pikin dɛn . Dɛn go ebul fɔ gi yu di advays we kɔrɛkt pas ɔl.
Mɛsej we dɛn kin kɛr go na os
- Balans yu pikin in it bay we yu put ɔl di men it dɛn lɛk vɛjitebul, frut, grens, ɛn prɔtin.
- Tich yu pikin fɔ sidɔm, it sloslo, ɛn ɛnjɔy in it we nɔ go ambɔg am wit tin dɛn lɛk TV ɔ fon.
- Ridyus di junk fud we yu de kam wit na os ɛn kip snek dɛn we gɛt wɛlbɔdi (nat, frut) na os insted.
- Ɛnkɔrej yu pikin fɔ drink klin wata instead fɔ drink tin dɛn we gɛt shuga.
- Mek shɔ se yu pikin de aktif fɔ at le 60 minit ɛvride. Ɛnkɔrej dɛn fɔ ple, rɔn, ɛn waka.
- Di tin we pas ɔl na dat, as mama ɔ papa, bi gud ɛgzampul fɔ yu pikin.
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