Sɔntɛnde yu kin gɛt prɔblɛm lɛk fɔ fil ful ɔ fɔ gɛt kɔnstipɛshɔn? Ɔ yu fil se yu nid fɔ kɔntrol yu wet ɛn gɛt wɛlbɔdi smɔl? Tide wi go tɔk bɔt wan supahiro we ayd insay wi it we de ɛp wit ɔl dis. Dat na fayv, ɔ as wi ɔl no am, ‘fayba’.
Wetin mek dis fayv impɔtant to wi?
Fɔ tɔk am simpul wan, fayv na wan kayn kabɔhaydrɛt we wi bɔdi nɔ kin ebul fɔ dayjɛst, bɔt i impɔtant fɔ di wɛlbɔdi na wi bɛlɛ. I de mɔ na plant it dɛn lɛk vɛjitebul, frut, grens, ɛn nɛt.
Tu kayn fayv dɛn de:
- Sɔl Fayba: Dɛn wan ya kin sɔlv insay wata ɛn mek wan jel. Dis kin ɛp fɔ ridyus di bad kɔlɔstrel lɛvɛl na di bɔdi ɛn i kin ɛp bak fɔ kɔntrol di blɔd shuga lɛvɛl.
- Fayba we nɔ de sɔlv: Dɛn tin ya nɔ de sɔlv insay wata. Lɛk smɔl spɔnj, dɛn kin ɛp fɔ mek di stɔl muv tru wi insay izi wan. Dɛn tin ya fayn fɔ mek yu nɔ gɛt kɔnstipɛshɔn.
So di men bɛnifit dɛn we wi kin gɛt we wi it mɔ fayv na:
- Kɔlɔstrel de go dɔŋ.
- Di risk fɔ gɛt at sik kin go dɔŋ.
- I izi fɔ kɔntrol di wet. (We yu it tin dɛn we gɛt fayv, dat kin mek yu fil ful, ɛn dis kin ɛp fɔ kɔntrol di it we yu de it pasmak.)
- Kɔnstipɛshɔn dɔn dɔn ɛn di wok we di dijestiv sistɛm de wok fayn de go bifo.
- I kin ɛp fɔ kɔntrol tin dɛn lɛk dayabitis.
Bɔt, bifo yu bigin fɔ it fayv, no dis!
Pan ɔl we fayv na gud tin, i nɔ fayn fɔ ad bɔku tin to yu it wan tɛm. I kin tek sɔm tɛm fɔ mek wi intestinal dɛn yus to am. So na fɔ mɛmba dɛn pɔynt dɛn ya.
- Drink bɔku wata: We yu de it mɔ fayv, yu fɔ drink mɔ wata bak. If nɔto dat, di fayv nɔ kin wok fayn ɛn di kɔnstipɛshɔn kin wɔs.
- Start sloslo: Nɔ mek big chenj insay wan de. Smɔl smɔl, ad mɔ it dɛn we gɛt fayv to yu it fɔ wan ɔ tu wik. Dis go gi yu dijestiv sistɛm tɛm fɔ ajɔst to di chenj.
- Aks yu dɔktɔ: If yu dɔn ɔlrɛdi gɛt dijestiv kɔndishɔn lɛk kɔnstipɛshɔn ɔ at bɔn, mek shɔ se yu tɔk to yu dɔktɔ bifo yu mek ɛni chenj na yu it. I go advays yu bɔt di bɛst tin fɔ yu.
Okay, so aw wi go it mɔ fayv? Na 6 we dɛn ya!
Dɛn se wi nid lɛk 25 gram fayv fɔ wan de. Na sɔm izi we dɛn fɔ ad dis amɔnt to wi it.
1. Pik ɔl di grens dɛn ɛnitɛm we i pɔsibul.
Bifo yu it wayt bred, tray fɔ it ɔl wit bred, ɔl wit bred, ɔ brawn rays. Insted fo it wait rais, it brawn rais (brawn rais). We yu de bay sɔntin na di stoa, luk fɔ di wɔd dɛn "whole grain" ɔ "whole grain" na di ingridiɛnt list. Nɔto ɔl it dɛn we se "multigrain" gɛt ɔl gren.
Imajin, if yu it tu slais ɔl mil bred instead ɔf tu slais wayt bred, yu go gɛt lɛk 4 ɛkstra gram fayv.
2. Pik sɔntin we gɛt bɔku fayv fɔ it brɛf.
Fɔ it ɔts fɔ brɛf na fayn we fɔ bigin yu de. Yu kin pik bak brɛkfas siriɔs tin dɛn we nɔ gɛt bɔku shuga ɛn we gɛt bɔku fayv. Bɔt bɔku siriɔs tin dɛn kin gɛt bɔku bɔku shuga we dɛn kin ad, so i impɔtant fɔ rid di lɛbl.
3. It nat fɔ sɔm dez insay di wik.
Nat na fayn it we ful-ɔp wit fayv ɛn prɔtin. Fɔ fɛn dɛn na wi kɔntri nɔ at atɔl.
- Lentil: Lentil sup na sɔntin we yu fɔ it fɔ it lɛnch ɛn dina.
- Chikpi, pis, ɛn grɛn bins: Bɔyl dɛn ɛn it dɛn wit ti, ɔ mek dɛn bi sup.
- Fɔ salad: Ad sɔm bɔyl chikip ɛn pis to di vɛjitebul salad we yu de mek.
4. Ad sɔm frut dɛn fɔ wan de.
Frut na fayn we fɔ gɛt fayv ɛn vaytamɛn, bɔt fɔ it wan ol frut na di bɛst we fɔ gɛt mɔ fayv, pas fɔ drink frut jus.
- It banana ɔ apul as snek bitwin it.
- Ad sɔm papaya ɛn mango pis fɔ dɛkɔret yu lanch plet.
- Afta dina, it sɔm frut dɛn wit yogɔt fɔ dɛzat.
5. Ad wan ti spɔnj grɔn flaks sid to yu it.
Flaks sid na supamakit we gɛt bɔku fayv we kin sɔlv ɛn we nɔ kin sɔlv. Yu kin grind flaks sid ɛn ad lɛk wan ti spɔnj to yu pɔrit, smoothie, ɔ ivin brot. Wit dis wan ti spɔnj, yu kin ad lɛk 3 gram fayv.
6. It plenti vegtebul!
Put wan vɛjitebul insay ɛvri it. Mek shɔ se yu put sɔntin lɛk salad fɔ it lɛnch, tu ɔ tri kɔri, ɛn salad fɔ dina. Na gud abit bak fɔ it tin dɛn lɛk karɔt, kɔkumba, ɛn kabij we yu kin it raw we yu de it.
| Kɔmɔn it dɛn we gɛt bɔku fayv na Sri Lanka | Avrej fayv intayk (gram) . |
|---|---|
| 1/2 kɔp lentil we dɛn dɔn kuk | Na lɛk 7-8 gram |
| 1/2 kɔp bɔyl chikip | Na lɛk 6 gram |
| 1 midul-sayz swit pata | Na lɛk 4 gram |
| 1 banana we gɛt midul saiz | Na lɛk 3 gram |
| 3/4 kɔp kuk ɔts | Na lɛk 3 gram |
| 1 kɔp gotukola we dɛn dɔn kɔt | Na lɛk 2-3 gram |
If yu mek smɔl chenj dɛn lɛk dis, yusɛf kin izi fɔ gɛt di fayv we yu bɔdi nid ɛn liv wɛlbɔdi layf.
Mɛsej we dɛn kin kɛr go na os
- Fayba na impɔtant tin we de ɛp fɔ mek yu nɔ gɛt bɔku bɔku kɔlɔstrel, fɔ kɔntrol yu wet, ɛn fɔ mek yu nɔ gɛt bɛlɛ.
- We yu de ad fayv to yu it, bigin smɔl ɛn nɔ fɔgɛt fɔ drink bɔku wata .
- Yu kin gɛt di fayv we yu nid izi wan bay we yu put frut, vɛjitebul, ɔl gren, ɛn nɛt insay ɛvri it.
- If yu dɔn ɔlrɛdi gɛt dijestiv kɔndishɔn, i impɔtant fɔ tɔk to yu dɔktɔ bifo yu mek ɛni big chenj na yu it.
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