Di nɛks tɛm we yu go bay tin, nɔ fɔgɛt fɔ ad dɛn tin ya to yu shopin kat. Bikɔs di fayv we de insay dɛn it ya, we wi ɔl no as fayv, rili valyu to wi bɔdi. Fɔ tɔk am simpul wan, fayv de ɛp wi fɔ ridyus di lɛvɛl we di bad bad kɔlɔstrel de, we de ambɔg di bɔdi, (LDL) kɔlɔstrel , i de mek di intestinal wɛlbɔdi ɛn dijeshɔn bɛtɛ, ɛn i de ɛp wi bak fɔ kɔntrol di it we wi nɔ nid bay we i de mek wi fil ful ivin afta wi dɔn it smɔl. So, lɛ wi si wetin na dɛn it ya we gɛt fayv ɛn we gɛt wɛlbɔdi.
Fɔs, lɛ wi tɔk bɔt frut ɛn vɛjitebul.
Frut ɛn vɛjitebul na wan pan di bɛst ɛn te we fɔ gɛt fayv. Lɛ wi tek wan luk pan wetin yu fɔ ad pan yu it.
Di kayn frut dɛn we dɛn kin it
Frut dɛn lɛk apul, banana, ɔrɛnj, ɛn strawberry kin gɛt lɛk 3 to 4 gram fayv pan wan it. We yu de it apul, mek shɔ se yu it am wit di skin pan , bikɔs na di skin gɛt di mɔ fayv. Raspberry kin win dis kɔmpitishɔn izi wan wit lɛk 8 gram fayv pan wan kɔp.
Frut lɛk mango ɛn guava, we kɔmɔn na wi kɔntri, dɛnsɛf gɛt bɔku fayv.
- Wan midul saiz mango gɛt lɛk 5 gram fayv.
- Wan kɔp guava gɛt bɔku fayv, we na lɛk 9 gram.
- Pɛsimɔn gɛt lɛk 6 gram fayv bak.
Plant dɛn
Na wan simpul lɔ we yu fɔ mɛmba: di mɔ we di vɛjitebul in kɔlɔ dak, na di mɔ i gɛt fayv. Fɔ ɛgzampul, karɔt, bit, ɛn brɔkoli gɛt bɔku fayv. Na so bak grɛn dɛn we gɛt lif dɛn de du. Grin dɛn we gɛt lif lɛk kale, spinach, ɛn Swis chard ɔl gɛt lɛk 4 gram fayv pan wan kɔp. Atichɔk na wan pan di vɛjitebul dɛn we gɛt bɔku fayv, ɛn wan we gɛt midul saiz we gɛt lɛk 10 gram.
Di potato we wi ɔl de it na gud say bak fɔ gɛt fayv. Wan midul saiz pɔt, lɛk rɛd pata, wayt pata, ɛn swit pata, gɛt pas 3 gram fayv if yu it am wit in skin .
| It | Avrej fayv intayk (gram) . | Speshal pɔynt dɛn |
|---|---|---|
| Raspberry dɛn we dɛn kin mek | ~8g fɔ wan kɔp | Di fayba we pas ɔl pan di frut dɛn. |
| Gwava | ~9g fɔ wan kɔp | Yu kin fɛn am izi wan na Sri Lanka. |
| Apɛl / Potato we dɛn kɔl | ~4g pan wan midul frut | I impɔtant fɔ it wit di peel . |
| Dak grɛn vegjetabul dɛn | ~4g fɔ wan kɔp | Tin dɛn lɛk spinach ɛn kale. |
Lɛ wi luk bak pan dray ɛn tin it dɛn.
Grens ɛn ligɛm na ɔda valyu it grup we ful-ɔp wit fayv.
Ad tin dɛn lɛk chikip, pis, grɛn bins, ɛn lentil to yu it ɔltɛm. Yu kin mek sup, ad am to salad, ɔ yu kin stim am ɛn it am lɛk aw wi kin du. Dɛn ligɛm ya gɛt bɔku fayv ɛn prɔtin. So if yu de kɔt mit ɛn fish, fɔ ad sɔntin lɛk dis to yu it insted, i rili fayn fɔ yu bɔdi.
Mɛmba se i bɛtɛ fɔ ad fayv to yu it smɔl smɔl. If yu it bɔku tin wan tɛm, dat kin mek yu bɛlɛ nɔ fil fayn ɛn yu kin blo. So inkrisayz am smɔl smɔl.
Aw fɔ pik bred ɛn sirial?
Wi nid fɔ tek tɛm smɔl we wi de pik di kayn siriɔs, bred, ɛn rays we wi go it fɔ brɛf.
- Sirial: Pan ɔl we bɔku pan di sirial dɛn gɛt sɔm fayv, nɔto ɔl dɛn mek dɛn ikwal. We yu bay wan paket siriɔs, rid di lɛbl. Ɛni siriɔs tin we gɛt 5 gram ɔ mɔ fayv pan wan savis na fayn tin fɔ pik.
- Bred we dɛn mek wit ful gren: Insted fɔ yuz wayt bred, pik bred dɛn we dɛn mek wit ful gren, lɛk kurakkan bred, bred we dɛn mek wit atta flawa, ɛn bred we dɛn mek wit chikpia flawa.
- Whole grains: Insted of di wayt rays we yu kin yus, pik red rays ɔ brawn rays.Yuz fɔ it. Yu kin ad ɔda grens dɛn lɛk bali bak to yu it.
Fɔ di wan dɛn we lɛk fɔ it snek...
Wi fɔ tink bak bɔt wetin wi de it we wi angri smɔl insay di de. Pik tin dɛn lɛk dis instead ɔf biskit ɛn kek we gɛt ɔyl, we gɛt shuga.
- Nat ɛn sid: Ɛni kayn nat, lɛk sanflawa sid, pɔmpin sid, pistachio, ɛn amɔnd, na fayn we fɔ gɛt fayv. Wan ɔns (lɛk 28 gram) pan dɛn tin ya de gi lɛk 3 gram fayv. Bɔt dɛn gɛt bɔku kalori dɛn bak. So, i impɔtant fɔ it di rayt we .
- Popkon: Tri kɔp popkon we dɛn dɔn pop wit ɛya, we nɔ gɛt ɔyl, gɛt lɛk 4 gram fayv. Na snek we gɛt wɛlbɔdi ɛn we fayn fɔ it.
Yu fɔ no bɔt dɛn tin ya bak.
Milk, yogɔt, ɛn frut drink dɛn nɔ kin gɛt fayv. Bɔt sɔm prɔdak dɛn we de na di makit naw gɛt fayv we dɛn ad pan dɛn. We yu go na supamakit, luk fɔ "Fiber Added" ɔ "Fiber Fortified" na di lɛbl fɔ yogɔt, milk, ɔ ɔrɛnj jus. Fɔ pik dis kayn prɔdak na fayn we bak fɔ mit di fayv nid dɛn we yu nid ɛvride.
If yu gɛt ɛni sik, mɔ we yu gɛt prɔblɛm wit yu dijestiv, i rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu tek dis kayn it.
Mɛsej we dɛn kin kɛr go na os
- Fayba na impɔtant tin we de ɛp fɔ ridyus bad kɔlɔstrel, fɔ mek i izi fɔ digest, fɔ mek di intestinal gɛt wɛlbɔdi, ɛn fɔ ɛp fɔ kɔntrol di wet.
- Put difrɛn it dɛn we gɛt fayv insay yu it ɛvride. Frut (we gɛt skin), dak vegjetabul, nɛt, ɛn ɔl gren na di men wan dɛn.
- We yu de bay it, rid di lɛbl ɛn pe atɛnshɔn to di fayv we de insay.
- Smɔl smɔl, ad fayv to yu it. Ɛn drink bɔku wata ɔl di de.
- If yu gɛt ɛnitin we de mɔna yu bɔt yu wɛlbɔdi ɔ di it we yu de it, go to yu dɔktɔ bifo yu mek ɛni chenj.
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