Yu go mɔs no aw fayv impɔtant to yu wɛlbɔdi. Bɔt yu rili de gɛt di rayt fayv we yu nid ɛvride? Di tru tin na dat, bɔku pan wi nɔ kin gɛt inof fayv ɛvride. Dis na big prɔblɛm, mɔ wit di we aw wi de it dɛn tɛm ya. So, tide wi go tɔk bɔt fayv, wetin mek i impɔtant fɔ wi bɔdi, ɛn aw fɔ ad fayv to wi it.
Na avrej, akɔdin to wetin dɔktɔ dɛn se, uman nid lɛk 25 gram fayv ɛvride . Wan man nid lɛk 38 gram ɛvride . Bɔt bɔku pan wi kin it lɛk 15 gram so ɛvride. So fɔ lɔk dis gap rili impɔtant fɔ wi wɛlbɔdi.
Aw a go ebul fɔ ful-ɔp dis fayv gap?
Di bɛst ɛn simpul we fɔ sɔlv dis na fɔ put mɔ it dɛn we gɛt plant, we min se vɛjitebul, frut, ligɛm, ɔl gren , ɛn nɛt, insay wi it. Dɛn it ya gɛt bɔku fayv, ɛn bɔku ɔda tin dɛn we wi bɔdi nid.
Fɔ tɔk am simpul wan, di mɔ vɛjitebul ɛn frut dɛn we gɛt kɔlɔ yu ful-ɔp yu plet, na di mɔ yu go gɛt fayv.
Dɔn bak, yu kin mek big difrɛns bay we yu nɔ it bɔku tin dɛn we yu dɔn it , lɛk wayt bred, wayt flawa prɔdak, wayt rays, ɛn wayt pasta , ɛn bifo dat, yu ad ɔl grens (fɔ ɛgzampul, ful wit, atta flawa, ɛn brawn rays) to yu it. I bɛtɛ ɔltɛm fɔ gɛt fayv frɔm natura it dɛn. Bikɔs da tɛm de yu kin gɛt ɔda tin dɛn bak we yu bɔdi nid wit di fayv.
Tu men kayn fayv de!
Ɛni it we wi it we gɛt plant, gɛt fayv te to sɔm mak. Dis fayv kin sheb to tu men kayn. Dat min se, fayv we kin sɔlv ɛn fayv we nɔ kin sɔlv. Dɛn tu tin ya impɔtant to wi bɔdi di sem we. Lɛ wi si wetin difrɛn bitwin dɛn tu tin ya.
| Fayba tayp | Di bɛnifit dɛn we pɔsin kin gɛt fɔ wɛlbɔdi biznɛs | Fɔd dɛn we gɛt bɔku... |
|---|---|---|
| Fayba we kin sɔlv I kin sɔlv insay wata ɛn tan lɛk jel. |
| Ots, bali, ligɛm (lɛnti, chikip, grɛn bins), apul, pia, strawberry, bluberi, nɛt ɛn sid. |
| Fayba we nɔ de sɔlv I de pas na di insay dɛn we i nɔ de sɔlv insay wata. | Ɔl gren (brawn rays, bali), nɛt, sid, karɔt, kɔkumba, kabij, dak grɛn vɛjitebul lɛk spinach, ɛn tomato. |
Ɔda bɛnifit dɛn we fayv kin gi
- I de ɛp fɔ kɔntrol yu wet: We yu it it dɛn we gɛt bɔku fayv, dat kin mek yu fil ful kwik kwik wan. Bikɔs dɛn it ya kin tek lɔng tɛm fɔ digest, yu kin kɔntrol bak fɔ it pasmak.
- Fɔ ridyus di chans fɔ gɛt kansa : Sɔm stɔdi dɛn dɔn sho se if pɔsin it bɔku fayv, dat kin mek pɔsin nɔ gɛt sɔm kayn kansa , lɛk kansa na kɔlorektal.
Us it dɛn we gɛt bɔku fayv?
Okay, naw lɛ wi si us it dɛn gɛt bɔku fayv. Dis list go ɛp yu fɔ plan wetin yu go it.
| Kategori fɔ it | Ɛgzampul dɛn we gɛt fayv |
|---|---|
| Nat dɛn we de flay | Lentil, chikip, pis, grɛn bins, soya bin |
| Ɔl di Grens dɛn | Brawn rays, bɔku wit, bali, ɔts, atta flawa, pɔp |
| Plant dɛn | Brɔkoli, spinach, kabij, yam, okra, karɔt, swit pata, pɔt (wit skin), bins, lɛtis |
| Frut dɛn we dɛn kin mek | Raspberry, blakberi, pia, strawberry, orenj, banana, mango, apul |
| Nat ɛn sid dɛn | Almɔnd, walnut, chia sid, flaks sid |
7 simpul we fɔ ad fayv to yu it
Naw yu go de tink se, “Okay, dis ɔl gud, bɔt aw a go ad dɛn tin ya to mi it ɛvride?” Na sɔm simpul we dɛn fɔ du am.
1. Start yu de wit fayba: It somtin we dem mek wit whole grains fo brekfas. Fɔ ɛgzampul, yu kin it ɔts, bɔku wit pɔrit, ɔ roti we dɛn mek wit atta flawa.
2. Rid di lɛbl dɛn: We yu de bay it na di stoa, rid di lɛbl. Pik sɔntin we gɛt at le 3-5 gram fayv pan wan savis.
3. Chenj di kayn bred: We yu de mek sanwis, yuz sɔntin lɛk ɔl wit bred instead fɔ yuz wayt bred ɔltɛm.
4. It ful frut insted of frut jus: Wan ol frut get plenti fayba pas wan glas frut jus.
5. Ad nɛt: Ad lentil, chikip, ɔ pis to yu grevi, sup, salad, ɛn smoothies. Mek am yu abit fɔ it it we dɛn mek wit nɛt instead fɔ it mit wan tɛm insay di wik.
6. Ɛksplɔrɔ nyu flawa dɛn: Tray fɔ it Indian ɛn Midul Ist it dɛn we de yuz ɔl gren ɛn nɛt as tin fɔ it.
7. Snek we gɛt wɛlbɔdi: We yu angri smɔl insay di de, instead fɔ it biskit, mek yu abit fɔ it karɔt, kɔkumba, ɔ sɔm amɔnd.
I rili impɔtant: Yu fɔ ad fayv to yu it smɔl smɔl . If yu it bɔku fayv wan tɛm i kin mek yu bɛlɛ pwɛl ɛn blo . Dɔn bak, nɔ fɔgɛt fɔ drink bɔku wata we yu de it bɔku fayv. Na so fayv de wok na di bɔdi.
If yu gɛt ɛni ɔda kwɛstyɔn bɔt dis, ɔr yu want fɔ no us kayn it wae bɛtɛ fɔ yu wɛl bɔdi, i go fayn fɔ tɔk to yu dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- Fayba na impɔtant tin fɔ mek yu gɛt wɛlbɔdi, mɔ fɔ di dijestiv wɛlbɔdi ɛn fɔ mɛn yu wet.
- Uman nid lɛk 25 gram fayv fɔ wan de ɛn man nid lɛk 38 gram.
- Wi bɔdi nid fayv we kin sɔlv ɛn we nɔ kin sɔlv.
- Bifo yu it tin dɛn we dɛn dɔn rifin lɛk wayt bred ɛn wayt rays, chenj to natura l it lɛk ɔl gren, vɛjitebul, frut, ɛn nɛt.
- Smɔl smɔl, ad fayv to yu it. Ɛn nɔ fɔgɛt fɔ drink bɔku wata ɔl di de.
- If yu gɛt ɛnitin we de mɔna yu bɔt di it we yu de it, go to yu dɔktɔ.
Fayba, Nyutrishɔn, It fayn fayn wan, We yu de lɔs yu wet, yu gɛt kɔnstipɛshɔn, Dayabitis, at sik, Ɔl gren
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