Na bin wan fayn Tɛstamɛnt mɔnin, di san bin de shayn. Di smel we dɛn kin mek wit ɔt ti we dɛn kin mek na mɔnin bin ful-ɔp mi klinik rum, ɛn dis bin mek a fil fayn. As a de luk di list fɔ di wan dɛn we sik ɛvride, a si Nimali in nem. Nimali na uman we de wok na os we kin kia ɔltɛm bɔt di wɛlbɔdi ɛn it we in famili gɛt ɛn bɔku tɛm i kin kam to mi fɔ advays.
Nimali kam insay di klinik wit di smayl we i kin smayl ɔltɛm, bɔt wan smɔl wɔri bin de na in yay. I sidɔm na di chia we de bifo mi, ɛn i ol in smɔl notbuk na in an.
"Gud mɔnin, Dɔkta Priya," i se sloslo. "A de tray mi bes fo fid wi famili nutritious meals dis dez. Bot i no izi, Dokta. Di pikin dem tink se ol kain fud de boring. A taya tu fo kuk di sem tin evride."
A smayl ɛn mek i fil fayn ɛn se, "Nimali, dis na prɔblɛm we bɔku mama ɛn papa dɛn de gɛt, nɔto jɔs yu. Bɔt fɔ it fayn nɔ min tin fɔ it we de mek pɔsin bɔri. Wi kin mek it dɛn we gɛt kɔlɔ, we te, ɛn we at fɔ si ɛn ɛnkɔrej pikin dɛn fɔ it dɛn. Tide, wi go tɔk bɔt aw fɔ pripia renbo it (It di Renbo) we ful-ɔp wit di kɔlɔ dɛn we renbo gɛt."
Wetin mek i impɔtant to wi fɔ it fayn?
Fɔ it fayn it nɔto jɔs fɔ protɛkt yusɛf frɔm sik. I de gi wi bɔdi di rial ɛnaji we i nid ɛvride. If yu it fayn, dat kin mek yu du mɔ wok ɔlsay na di de, i kin mek yu maynd klia, ɛn i kin mek yu maynd gɛt wɛlbɔdi.
"Nimali, mɛmba. Fɔ it wɛlbɔdi it nɔto fɔ angri yusɛf bay we yu de stɔp fɔ it. Na jɔs fɔ pik fayn ɛn fayn it dɛn we fit wi bɔdi," a ɛksplen.
Fayv savis fɔ frut ɛn vɛjitebul dɛn wan de (5 A Day) .
Di Wol Ɛlth Ɔganayzeshɔn (WHO) ɛn di wan dɛn we sabi bɔt mɛrɛsin kin se wi fɔ put at le 5 frut ɛn vɛjitebul (we na lɛk 400 gram) insay wi it ɛvride fɔ mek wi gɛt wɛlbɔdi.
Nimali in yay opin wit sɔprayz ɛn i aks. "Fayv tɛm? Dat wan tan lɛk se i bɔku smɔl, nɔto so, Dɔkta?"
"I kin tan lɛk dat we yu luk am fɔs, bɔt fɔ tru, i rili izi if wi plan am," a se. Di fayv, vaytamɛn, ɛn antiɔksidant dɛn we de insay frut ɛn vɛjitebul dɛn kin ɛp fɔ pwɛl di fri radikal dɛn na di bɔdi we kin mek pɔsin gɛt sik we nɔ de mɛn.
Na sɔm simpul we dɛn fɔ kɔmplit 5 pat dɛn ɛvride:
- Frut fɔ brɛf: Ad wan pat pan banana, papaya, ɔ guava to yu brɛf.
- Snek dɛn we gɛt wɛlbɔdi: Bifo yu it tin dɛn we gɛt shuga ɔ biskit na aftanun ɔ ivintɛm, it sɔm kɔkumba slais, painapul, ɔ wan pis papaya.
- Men tin fɔ it: Ad wan grɛn we gɛt lif lɛk gotu kola, kankung, ɔ wan fresh vɛjitebul salad to yu lanch.
- Difrɛn tin dɛn we yu de it: Bifo yu jɔs it wan vɛjitebul, pripia bɔku kayn vɛjitebul dɛn lɛk bins ɛn karɔt wit lentil.
🌈 Di kala we di renbo gɛt ɛn di bɛnifit dɛn we dɛn de gi (It di Renbo)
di difrεn kכla dεm fכ di it dεm we wi de it de sho di difrεn nyutriεnt dεm we de insay dεm (Phytonutrients):
1. Blu & Pepul
- Fɔ it: Pepul egplant, pepul bins, jamun, pepul greps, bluberi.
- Prɔpati dɛm: I de mek yu bren mɛmba fayn, i de mek yu nɔ gɛt infɛkshɔn na di urinary tract, ɛn i de mek yu nɔ gɛt at sik ɛn kansa.
2. Grin
- Fɔd: Gotu Kola, spinach, bok choy, bok choy, bins, brɔkoli.
- Prɔpati dɛm: I de mek di yay si fayn, i de mek di bon ɛn tit strɔng, ɛn i de mek di imyun sistɛm strɔng fɔ fɛt sik dɛn.
3. Wait wan
- Fɔd: Wait anɔynt, rɛd anɔynt, bita gɔd, kohlrabi, banana, mɔs, radish.
- Prɔpati: I de kɔntrol di bad kɔlɔstrel lɛvɛl na di blɔd, i de mek di at wok fayn, ɛn i de ɛp fɔ kɔntrol di blɔd prɛshɔn.
4. Rɛd
- Fɔ it: Tomato, watamɛlɔn, rɛd apul, strawberry.
- Di bɛnifit dɛn: I de protɛkt di skin wɛlbɔdi, i de mek di at gɛt wɛlbɔdi, ɛn i de mek i nɔ de mɛmba fayn igen.
5. Yɔlɔ & Ɔrɛnj
- Fɔ it: Karɔt, pɔmpin, yɔlɔ swit pata, mango, papaya, ɔrɛnj, painiapul.
- Di tin dɛn we i gɛt: I gɛt bɔku vaytamɛn A, i de mek pɔsin nɔ blaynd na nɛt, i de mek di skin brayt, ɛn i de ɛp fɔ mek di bɔdi sɛl dɛn fayn.
🚨 Rɛd Flag fɔ sik dɛn we kin kam bikɔs pɔsin de it fayn fɔ lɔng tɛm
If yu nɔ gɛt di rayt it ɛn yu it pasmak it dɛn, dat kin mek yu gɛt dɛn siriɔs wɛlbɔdi prɔblɛm ya fɔ lɔng tɛm:
- Fat: Nɔmal inkris pan bɔdi wet bikɔs ɔf it dɛn we gɛt bɔku kalori ɛn shuga.
- Tayp 2 Dayabitis: Insulin nɔ de wok fayn na di bɔdi bikɔs i nɔ de it fayn ɛn i nɔ de du ɛksɛsayz.
- Nɔn-alcoholic fatty liver (NASH): Liva nɔ de wok fayn bikɔs ɔf di fat we de gɛda pasmak na di liva bikɔs i nɔ de it fayn, ivin we i nɔ de drink rɔm.
- At sik ɛn ay blɔd prɛshɔn: Di blɔd vesel dɛn kin blok bikɔs ɔf di bad bad fat ɛn sɔl we de na di bɔdi we de bɔku.
Rid di Fɔd Lɛbul dɛn
Nimali, if wi gɛt di abit fɔ rid di lɛbl dɛn we de na di pak it dɛn we wi de bay na di stoa, wi kin mek wɛlbɔdi chuk:
1. Saiz fɔ Savis: Fɔs, chɛk fɔ si if di nyutrishɔn infɔmeshɔn we de na di paket na fɔ di wan ol paket ɔ fɔ wan savis.
2. Kalori: Chek di kalori we yu bɔdi de gɛt we yu it wan it.
3. 3. .Fat we de insay:
- Lɔw Fat: I fɔ gɛt 3 gram ɔ smɔl pas dat pan 100 gram.
- Ay Fat: Nɔ yuz am if i gɛt pas 17.5 gram pan ɛvri 100 gram.
4. Sodium Levels: If yu it pas 2000 miligram sodium evri de, i de ambɔg di bɔdi. Pik prɔdak dɛn we gɛt sɔdiɔm we nɔ rich 0.3 gram pan ɛvri 100 gram we de na di lɛbl.
5. Shuga we dɛn ad: Pik prɔdak dɛn we gɛt di shuga we dɛn ad smɔl pas ɔl, bikɔs na dis kin ambɔg di bɔdi pas ɔl.
Di tin dɛn we yu fɔ du & wetin yu nɔ fɔ du
| ✔️ Tin dɛn fɔ du (Du) | ❌ Nɔ fɔ du am |
|---|---|
| Ad at le 3 difrɛn kɔlɔ vɛjitebul ɔ frut dɛn to ɛni men it. | Nɔ yuz bɔku bɔku atifishinal switin (MSG) ɔ sos fɔ mek it gɛt flawa. |
| Drink at le 2-3 lita klin wata ɛvride. | Nɔ drink swit drink, atifishal frut jus, ɔ drink we gɛt kabon we de na makit. |
| Yuz fɔ it bɔku fresh, natura it ɛn it dɛn we yu kuk na os as yu ebul. | Nɔ it fast fud ɛn mit we dɛn dɔn prosɛs ɔltɛm. |
❓ Sɔm ɔda kwɛstyɔn dɛn we yu kin gɛt (FAQ)
Yu tink se i fayn fɔ drink frut jus instead fɔ drink fresh frut? ▼ we dɛn kɔl
Nɔ, we dɛn mek frut jus, ɔl di fayn fayn fayv we de insay de pwɛl, ɛn di shuga we de insay de go insay di blɔd kwik kwik wan. Dis kin mek di shuga we de na di blɔd go ɔp kwik kwik wan. So, i fayn fɔ it fresh frut lɛk aw i de pas fɔ drink frut jus.
Wetin na di wok we antiɔksidant de du na frut ɛn vɛjitebul? ▼ we dɛn kɔl
di antioksidant dεm de wok fכ mek di sεl dεm nכ dεm we di kεmεkal dεm (fri radikal dεm) we di mεtabolik prכsεs dεm na wi bכdi de mek, nכ de kכntrכl kεnsar, at sik, εn we dεn de ol bifo tεm.
Yu tink se atifishinal switin dɛn fayn fɔ yuz instead fɔ yuz shuga? ▼ we dɛn kɔl
Pan ɔl we atifishal switin dɛn kin ridyus di kalori, if dɛn yuz dɛn fɔ lɔng tɛm, i kin ambɔg di bɔdi in mɛtabolism ɛn i kin mek i want fɔ it swit it dɛn mɔ. So, i bɛtɛ fɔ yus to natura swit flawa dɛn.
Wetin mek puls lɛk bins ɛn lentil impɔtant fɔ mek pɔsin it fayn? ▼ we dɛn kɔl
Grens ɛn ligɛm lɛk bins, lentil, chikip, ɛn grɛn bins gɛt bɔku plant-based protin ɛn sɔlv fayv, we rili bɛnifit fɔ di at wɛlbɔdi ɛn di dijestiv sistɛm fɔ wok.
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