Lɛ wi lan bɔt dɛn ‘super foods’ ya fɔ mek yu bren yɔŋ ɛn gɛt wɛlbɔdi. (Fɔd dɛn we de mek yu bren)

As wi de ol, wi kin fil se nɔto wi bɔdi nɔmɔ wi kin fil bɔt wi de mɛmba bak ɛn di we aw wi de tink kin chenj smɔl, nɔto so? Sɔntɛnde, yu kin tink se, ‘O, a de fɔgɛt tin dɛn bɔku bɔku wan naw.’ Bɔt yu no se sɔm pan di it dɛn we wi kin it ɛvride kin ɛp fɔ kɔntrol di ol we wi bren de ol ɛn mek i gɛt wɛlbɔdi lɛk we wi bin yɔŋ? Dɛn tin ya tan lɛk ɛksesaiz fɔ di bren. Tide, lɛ wi tɔk bɔt sɔm pan dɛn ‘superfoods’ we gud fɔ di bren.

Frut ɛn vɛjitebul dɛn we de gi bren supapawa

1. Bluberi ɛn pepul frut dɛn

Dɔktɔ dɛn kin jok fɔ kɔl dɛn tin ya ‘Brainberries’, we min ‘bren fruit’. Risach dɔn sho se frut dɛn lɛk bluberi kin protɛkt di bren frɔm ɔksidativ strɛs , we kin pwɛl di sɛl dɛn. Dis kin ridyus de ifekt wae de mɛmori wae nɔr kin mɛmba lɛk Alzaima ɔr dis maynia sik wae kin kam wit ej.

Pan ɔl we i at smɔl fɔ wi fɔ fɛn bluberi na Sri Lanka, wi gɛt gud tin dɛn fɔ tek in ples. Pepul ɛn blu frut dɛn lɛk pepul greps, dambala, madang, ɛn blak jam sɛf gɛt dis prɔpati. I go fayn if wi kin ad wan anful pan dɛn kayn frut dɛn de to wi it ɛvride.

2. Avokado we yu de yuz

Avokado na frut we gɛt valyu lɛk bluberi fɔ mek yu bren gɛt wɛlbɔdi. Bɔku pipul dɛn tink se avokado gɛt bɔku fat, ɛn na tru. Bɔt dɛn ful-ɔp wit monounsaturated fat . Dis na wan kayn ‘gud’ fat we gud fɔ di at ɛn ɛp fɔ mek di blɔd flɔ fayn fayn wan.

Avokado kin ɛp bak fɔ kɔntrol blɔd prɛshɔn. Di ay blɔd prɛshɔn na wan men tin we kin mek di bren nɔ wok fayn. Bɔt bikɔs dɛn gɛt bɔku kalori smɔl, i bɛtɛ fɔ ad lɛk wan ɔ af pan avokado to yu it ɛvride.

3. Pomegranat we yu kin yuz

Pomegranate na frut we pak wit pawaful antiɔksidant dɛn . Fɔ tɔk am simpul wan, dɛn antiɔksidant ya tan lɛk supa sojaman dɛn we de protɛkt di bren frɔm fri radikal dɛn , we de wok lɛk rɔst ɛn pwɛl wi bɔdi in sɛl dɛn. di bren na wan pan di כgan dεm we kin pwεl pasmak frכm dεn fri radikal dεm ya.

If yu de drink pomegranate jus, i go fayn fɔ mek yu mek am na os, bikɔs di wan dɛn we yu bay na stɔ kin gɛt ad shuga. If yu drink smɔl pomegranate jus we dɛn dɔn dil wit wata fɔ wan de, i go du fɔ yu.

Bren ɛnaji frɔm fat, nɛt, ɛn grens

4. Fish we gɛt ɔyl

Dɛn kɔl fish dɛn we de na dip si lɛk salmɔn, makrɛl, sadin, ɛring, ɛn ɛringWan it we gɛt bɔku omega-3 impɔtant fat asid dɛn. Dɛn omega-3 ya impɔtant fɔ mek di bren sɛl dɛn wok fayn fayn wan. Dɛn kin ivin kɔntrol di swɛlin we nɔ de si klia wan we kin apin na di bren. If yu kin ad wan pat pan fish we gɛt ɔyl to yu it tu ɔ tri tɛm insay di wik, na big invɛstismɛnt na yu bren.

5. Nat ɛn Sid dɛn

Nat lɛk kash, pinat, amɔnd, walnut, pɔmpin sid, sanflawa sid, sɛsam sid, ɛn flaks sid na gud say fɔ gɛt vaytamɛn E. Risach dɔn sho se pipul dɛn we gɛt bɔku vaytamɛn E nɔ kin mɛmba bɛtɛ as dɛn de ol.

Apat frɔm we yu it dɛn tin ya, dɛn kin fayn bak fɔ yu if yu mek dɛn bi sɔntin lɛk pinat bɔta. Bɔt if yu pik nɛt we nɔ gɛt sɔl instead fɔ pik di wan dɛn we gɛt sɔl, dat kin bɛtɛ fɔ yu wɛlbɔdi. If yu it lɛk wan anful pan dɛn nɛt ya wan de, na in go du fɔ yu.

6. Ɔl di Grens dɛn

Fɔ it lɛk brawn rays, ɔts, bɔku wit, bali, ɛn bred we dɛn mek wit ɔl di tin dɛn we dɛn kin it, kin mek pɔsin gɛt at sik. As wi bin dɔn tɔk bifo tɛm, if di at wɛl, di bren gɛt wɛlbɔdi bak. Na bikɔs di bren kin gɛt di blɔd we i nid.

Dɛn grens ya kin ɛp bak fɔ mek di blɔd shuga ɔ di glukɔs nɔ chenj. Di bren tan lɛk motoka in injin. I nid fɔ gɛt fiul ɔ glukɔs ɔltɛm. Bikɔs di bren nɔ kin ebul fɔ kip glukɔs, i de abop pan di blɔd we de kɔntinyu fɔ gɛt ɛnaji. Wul grens de gi da stedi enaji de.

7. Bins

Ligim lɛk lentil, chikip, mung bins, chikip, ɛn bins bak rili fayn fɔ di bren. Lɛk ɔl grens, dɛn tin ya kin ɛp fɔ mek di glukɔs we de na di blɔd nɔ chenj. So, di bren kin gɛt di ɛnaji we i nid ɔltɛm. Dɛn tin ya bak nɔ dia ɛn i izi fɔ fɛn. Ad lɛk af kɔp pan dɛn tin ya to yu it ɛvride.

Mek wi fid di bren wit som fun

8. Ti we dɛn jɔs mek

If yu drink tu to tri kɔp ɔt ti we dɛn jɔs mek ɛvride, dat kin du wɔndaful tin dɛn fɔ yu bren. Di smɔl kafin we de insay ti kin ɛp fɔ mek yu maynd kol, fɔ mɛmba fayn, ɛn fɔ mek yu fil fayn. Ti gɛt pawaful antiɔksidant dɛn bak we dɛn kɔl katechin , we de ɛp bak fɔ mek blɔd go fayn fayn wan.

Bɔt mɛmba se na frɔm ti we dɛn jɔs mek nɔmɔ dɛn kin gɛt dis kwaliti. ‘Ays ti’ we dɛn put insay bɔtul ɔ paoda ti nɔ de gi dɛn bɛnifit ya. Wi rɛgyula ti we dɛn mek wit ti lif pas inof fɔ dis.

9. Dak Chɔklɛt

Fɔ dɔn, lɛ wi tɔk bɔt sɔntin we ɔlman lɛk. Dak chɔklɛt rili fayn fɔ di bren. Bɔt dis nɔto bɔt milk chɔklɛt, bɔt na bɔt dak chɔklɛt we gɛt bɔku kakao pasɛnt (70% ɔ mɔ) ɛn we gɛt bita teys.

Dɛn gɛt pawaful antiɔksidant dɛn. Dɛn gɛt bak natura l tin dɛn we de ɛp fɔ mek di maynd kol, lɛk smɔl kafin. Di tin we impɔtant pas ɔl na dat, dak chɔklɛt de mek wi mek ɛndɔfin , we na wi bɔdi in natura l kemikal dɛn we de mek wi fil fayn.

Apat frɔm dis it, fɔ slip fayn, fɔ du ɛksɛsayz ɛvride, ɛn fɔ kip yu maynd aktif (lɛk fɔ rid buk, fɔ sɔlv pazl) impɔtant bak fɔ mek yu bren gɛt wɛlbɔdi. I fayn fɔ tɔk to yu dɔktɔ if yu gɛt ɛni sik ɔ bifo yu mek ɛni big chenj na yu it.