Na nɔmal tin fɔ fil big shɔk ɛn fred we dɛn no se yu gɛt bɔdi kansa. Bɔt di fɔs tin we yu nid fɔ mɛmba na dat, nɔto yu wan de pan dis fɛt. If yu tek kia ɔf yu bɔdi ɛn maynd fayn fayn wan we yu de du tritmɛnt , dat go gi yu di trɛnk we yu nid fɔ win dis fɛt. So, dis atikul na fɔ ɛp yu fɔ pas dis tranga tɛm ɛn mek di rod fɔ gɛt wɛlbɔdi layf. Lɛ wi tɔk bɔt am.
Lɛ wi tek tɛm wit wetin wi de it ɛn drink.
Gud, wɛlbɔdi it tan lɛk yu bɔdi in bɛst padi insay dis tɛm. Nɔr patikyula list nɔr de fɔ it tin dɛm wae fayn fɔ pɔrsin wae gɛt kansa. Dis na rili bɔt di it dɛn we gɛt wɛlbɔdi we wi ɔl nid fɔ it.
- Frut ɛn vɛjitebul: Tray fɔ it at le 2 1/2 kɔp ɛvride. Put frut ɛn vɛjitebul dɛn we gɛt difrɛn kɔlɔ, lɛk dak grin, rɛd, ɛn ɔrɛnj, insay yu it. Di vaytamɛn ɛn antiɔksidant dɛn we dɛn de gi kin ɛp fɔ mek yu sɛl dɛn fayn.
- Whole grains: We yu de bay bred ɛn cereal, pik di wan dɛn we dɛn mek wit 100% whole grains. Wul grens lɛk brawn rays, bɔku wit, ɛn ɔts kin fayn. Dɛn tin ya kin gi yu bɔdi ɛnaji ɔltɛm, ɛn dis kin ɛp yu fɔ gɛt trɛnk ɔl di de.
- Gud fat: Nɔ fred fat. Gud fat dɛn de bak we rili impɔtant fɔ di bɔdi. Fat we nɔ gɛt sɛtyuret, we de insay tin dɛn lɛk pinat, kash, avokado, ɛn ɔliv ɔyl, fayn fɔ di bɔdi.
Di tin we impɔtant pas ɔl na fɔ it tin dɛn we gɛt balans. Tɔk to yu dɔktɔ ɔ pɔsin we sabi bɔt it bɔt aw fɔ plan yu it so dat yu go gɛt ɔl di tin dɛn we yu nid, pas fɔ jɔs gɛt wan kayn it.
I rili impɔtant fɔ ridyus rɛd mit (bif, bɔd), mit we dɛn dɔn prosɛs lɛk sosish, drink we dɛn dɔn swit, it dɛn we gɛt atifishal flawa , ɛn rɔm as yu ebul.
Nɔ fɔgɛt fɔ drink bɔku wata!
As yu bɔdi de wɛl, mɔ frɔm kansa tritmɛnt, di sayd ɛfɛkt dɛm (e.g. vɔmit, dayarɛa, fiva) kin mek yu bɔdi lɔs bɔku wata. So, i impɔtant fɔ drink at le 8-10 glas wata wan de . If yu tu les fɔ jɔs drink wata, tray dɛn tin ya:
- Herbal ti - lɛk jinja , kɔriandr
- Sɔm fresh frut jus wit wata ad
- Soya milk we nɔ gɛt fat
Nɔ drink tin dɛn lɛk rɔm, strɔng ti, ɛn soda we gɛt kafinɛ, bikɔs dɛn tin ya kin mek yu bɔdi nɔ gɛt wata mɔ ɛn mɔ.
Kip I De Muv
"Us kain eksasaiz dis?" yu kin de tink. Bɔt risach dɔn sho se pipul dɛn we kin kɔntinyu fɔ du tin afta dɛn dɔn no se dɛn gɛt kansa kin liv lɔng. Ɛksesaiz kin mek bak yu gɛt trɛnk, yu maynd, ɛn i kin mek yu nɔ strɛs ɛn wɔri.
Yu nɔ nid fɔ du bɔku ɛksesaiz. Enitin we moderate na fayn.
| Tayp we yu de du ɛksɛsayz | Ɛgzampul dɛn |
|---|---|
| Ɛksesaiz we Nɔ Gɛt Mɔdaret | Du smɔl wok na di gadin, waka kwik kwik wan, dans to gladi gladi siŋ. |
| Ɛksesaiz we gɛt trɛnk | Swim, ple tɛnis, jog. |
Masta sabi bukman dɛn se yu fɔ du ɛksɛsayz fɔ lɛk 150 minit so insay di wik. Dat na 30 minit insay di de, 5 dez insay di wik. Apat frɔm dat, i go bɛtɛ if yu ebul fɔ du trɛnk trenin fɔ at le tu dez insay di wik.
I rili impɔtant: Bifo yu bigin ɛni ɛksesaiz program, i impɔtant fɔ go to yu dɔktɔ fɔ no wetin nɔ bad fɔ yu . I go gi yu di bɛst advays fɔ yu sik.
Lɛ wi manej di taya we kin kam wit tritmɛnt
Taya na wan kɔmɔn kɔmplen fɔ pipul dɛm wae de gɛt kansa tritmɛnt. Dis nɔto jɔs nɔmal taya. Na di filin we yu kin fil we yu taya ɛn taya di nɛks de, ivin afta yu dɔn slip fayn. Sɔmtɛm dis sik kin de fɔ sɔm tɛm afta di tritmɛnt dɔn.
Aw fɔ dil wit dis?
- Stay active: I kin tan lɛk se i strenj, bɔt if yu du smɔl ɛksesaiz, dat kin ɛp fɔ mek yu nɔ taya. Start wit 15 minit ɛn smɔl smɔl yu fɔ ad di tɛm.
- Tek kia ɔf di it we yu de it:Mek shɔ se yu de gɛt inof prɔtin, vaytamɛn, minral, ɛn kalori. Tɔk to yu dɔktɔ bɔt dis ɛn aks fɔ advays if nid de.
- Gɛt di abit fɔ slip fayn: Gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride. I nɔ bad fɔ slip insay di de, bɔt stɔp am fɔ lɛk 30 minit so.
- Plan yu de: Schedul impɔtant wok dɛn fɔ di tɛm we yu go fil se yu gɛt mɔ trɛnk. Nɔ du big wok wan tɛm, du am smɔl smɔl.
Gɛt di sɔpɔt we yu nid.
Wae yu de fɛt kansa, e fayn fɔ tink bɔt yusɛf ɛn aks fɔ ɛp frɔm ɔda pipul dɛm wae yu nid am. I nɔ ɛva bi wikɛdnɛs, na trɛnk.
Famili ɛn padi dɛn
Tɔk to yu famili ɛn yu bɛst padi dɛn bɔt wetin de na yu maynd. Aks dɛn aw dɛn go ɛp yu. I kin bi bay we i ɛp yu fɔ fɛn rayd fɔ go to dɔktɔ, bay we i ɛp yu fɔ gɛt tin fɔ it, ɔ jɔs de de fɔ lisin to yu.
Sɔpɔt Grup dɛn
Fɔ tɔk to ɔda pipul dɛm wae de go tru di sem joyn lɛk yu kin bi big sɔs fɔ yu maynd trɛnk. Grup dɛm lɛk dis kin gi fayn chans fɔ sheb nyu aidia ɛn filin bɔt aw fɔ liv wit kansa. Grup dɛn de we spɛshal fɔ pipul dɛn we gɛt bɔdi kansa, ɔ grup dɛn we ɛnibɔdi we gɛt kansa kin jɔyn. Tray fɔ fɛn grup we go fayn fɔ yu.
Fɔ advays pɔsin
If di tin we dɛn dɔn no se yu gɛt kansa de afɛkt yu ɛvride layf, tink bɔt fɔ tɔk to pɔsin we sabi bɔt mental wɛlbɔdi biznɛs . Dɛn kin ɛp yu fɔ lan aw fɔ dil wit di chenj dɛm wae kansa kin briŋ kam na yu layf. Yu mɛdikal tim kin ebul fɔ rikomɛnd pɔrsin wae gɛt ɛkspiriɛns fɔ woke wit kansa sik pipul dɛm.
Mɛsej we dɛn kin kɛr go na os
- We yu de fɛt wit bɔdi kansa, fɔ kia fɔ yusɛf impɔtant jɔs lɛk aw yu de trit yu.
- Mek yu bɔdi strɔng bay we yu de it tin dɛn we gɛt bɛtɛ tin fɔ it ɛn drink bɔku wata.
- Ɔnda di advays we yu dɔktɔ gi yu, if yu du ɛksɛsayz we go fayn fɔ yu, dat go mek yu bɔdi ɛn maynd bɛtɛ.
- Taya we pɔsin kin taya bikɔs ɔf tritmɛnt na kɔmɔn tin, ɛn we dɛn de fɔ kɔntrol am.
- Nɔ go tru dis waka yu wan. Gɛt sɔpɔt frɔm yu fambul, padi dɛn, sɔpɔt grup dɛn, ɛn if nid de, yu fɔ gi yu prɔfɛshɔnal advays. Na sayn fɔ sho se pɔsin gɛt trɛnk.
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