Wi ɔl lɛk fɛstival tɛm dɛn lɛk Nyu Ia ɛn Krismas. Bɔt we yu tink bɔt di bɔku bɔku wok we yu de du, di rɔsh we yu de rɔsh, di strɛs, ɛn di we aw yu nɔ ebul fɔ kɔntrol yu it we de kam wit am, i kin mek yu fil bad smɔl, nɔto so? Yu nɔ want fɔ mek dis strɛs ɛn wet we yu de gɛt, pwɛl yu fɛstival ɛnjɔymɛnt. Tide, lɛ wi tɔk bɔt aw fɔ it we go ɛp yu fɔ mek yu fil fayn we yu de fil strɛs, ɛn ɛp yu fɔ kɔntrol yu wet. Dɛn tin ya go ɛp yu fɔ fil kol ɛn rilaks ɔlsay na di fɛstival sizin.
Aw di shuga we yu gɛt na yu blɔd kin afɛkt yu gladi at?
Di bɛst we fɔ bia wit di prɛshɔn ɛn rispɔnsibiliti dɛn na di ɔlide sizin na fɔ kip yu maynd ɛn yu ɛnaji lɛvɛl stebul. Nɔto jɔs yu go fil layt, bɔt yu nɔ go it pasmak.
Fɔ tɔk am simpul wan, we wi pik it dɛn we wi bɔdi kin tek izi wan, di shuga we de na wi blɔd kin stil de di sem, pas fɔ go ɔp ɛn dɔŋ wantɛm wantɛm . Dis kin ɛp bɔku fɔ kɔntrol di we aw wi de fil. Tink bɔt fish ɔ chukchuk kari wit bran rays, ɔ sɔntin lɛk lentil styu wit kurakkan bred, ɔ stɔ we gɛt chikip ɔ grɛn bins. Dis na di gud kwaliti kabohaydrɛt ɔ kabɔhaydrɛt we dɛn miks wit prɔtin we wi fɔ pik.
Bɔt we wi it tin dɛn we wi kin digest kwik kwik wan, lɛk kek ɛn bɔn we dɛn mek wit shuga, bred flawa, wi blɔd shuga kin go ɔp wantɛm wantɛm ɛn i kin go dɔŋ wantɛm wantɛm. We wi blɔd shuga nɔ bɔku, wi kin bigin fɔ vɛks, wɔri, ɛn angri bad bad wan . Dɔn wi kin ol wan chɔklɛt ɔ wan kandy we kin kam wi we. Dis kin mek wi stɔp na saykl we di blɔd shuga de bɔku ɛn smɔl bak.
Di 'Fil-Gud' Kεmikכl - Lε Wi Mek Wi Maynd Gladi wit Serotonin
Di it dɛn we gɛt bɔku prɔtin kin ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn, bɔt i nɔ go mek yu gladi mɔ. Dis na bikɔs wi bɔdi nid wan kemikal we dɛn kɔl sɛrotonin, we de mek wi fil gladi.
Fɔ tɔk am simpul wan, `Serotonin` na "fil-gud kemikal" na wi bren.
di raw mεtirial we nid fכ mek dis `Serotonin` na di amino asid `Tryptophan`. di kabohaydret dεm lεk di motoka we de kכri dis `Tryptophan` to di bren. we yu bכdi shuga lεvεl dכn, we min se we di כmכnt כf di kכbaidret dεm dכn, di כmכnt כf `Tryptophan` we de go na di bren de dכn bak. Di rizɔlt? Yu mud kin drɔp wantɛm wantɛm.
Infakt, risach dɔn ivin sho se fɔ it tin dɛn we nɔ gɛt bɔku bɔku kabɔd fɔ jɔs tu wiks, dat kin mek big pipul dɛn we gɛt bɔku bɔku bɔdi taya mɔ ɛn mɔ ɛn i kin mek dɛn nɔ want fɔ du ɛksasaiz.
wan kεmikכl we dεn kכl `Serotonin` de mek bak yu nכ gεt wet. Aw dat kin wok? we yu dɔn it inof, i de sɛn di "enough is enough" signal (satiety) to di bren, ɛn i de ridyus yu apɛtit bak.
Lɛ wi kɔntrol di we aw wi de fil we pɔsin strɛs kin chenj.
Wi kin se fɔ de fa frɔm di simpul kabɔhaydrɛt dɛn we gɛt shuga. Bɔt we yu fil strɛs ɔ yu kin vɛks insay di de, yu nid fɔ sɔlv di prɔblɛm kwik kwik wan.
Masta sabi pipul dɛn se: “If yu de fil bad insay di de, it smɔl snek we na jɔs kabɔhaydrɛt.” Dis na bikɔs we yu it prɔtin wit kabɔhaydrɛt, i de ambɔg di we aw dɛn de mek sɛrotonin. Di it dɛn we gɛt bɔku fat kin mek di bɔdi slo fɔ digest.
We yu de fil strɛs, fɔ it wan simpul shuga we yu kin digest kwik kwik wan, ɔ kabɔhaydrɛt, na rili yu bɔdi in nɔmal we fɔ bia wit da strɛs de. Bɔt mɛmba se nɔ ad prɔtin ɔ fat pan am.
Di bɛst we fɔ kɔntrol dis kayn aftanun strɛs na fɔ it smɔl snek we nɔ gɛt bɔku fat ɛn we yu kin digest kwik kwik wan . Fɔ ɛgzampul, pɔtɔtɔ we dɛn dɔn bɔy, sɔm pɔpkɔn we gɛt sɔl, krak krak biskit we nɔ gɛt bɔku fat, ɔ siriɔs tin we nɔ gɛt bɔku fat ɛn we gɛt bɔku fayv.
lεk 20 minit afta yu it dis, yu bren de stat fכ prodyuz `Serotonin`, we de kכntro di want fכ it dεn it dεm we gεt hכy shuga, hεy fεt. So, na dɛn kayn tɛm dɛn de, it smɔl snek lɛk dis ɛn pul yu maynd bay we yu de du ɔda tin we yu lɛk.
Ɔda impɔtant it ɛn abit dɛn fɔ mek yu kɔntinyu fɔ gɛt gladi at
Apat frɔm di tin dɛn we gɛt kabɔhaydrɛt, risach dɔn sho se bɔku ɔda tin dɛn we de mek wi gɛt tin fɔ it ɛn di we aw wi kin gɛt wɛlbɔdi kin ɛp fɔ mek wi kɔntinyu fɔ fil fayn ɛn te to sɔm tɛm, i kin mek wi nɔ gɛt pwɛl at.
| Nutrient sɛkshɔn | Di kayn it dɛn we wi kin bay |
|---|---|
| Omega-3 fεt asid dεm | Dɛn kayn fish ya na kɔmɔn kayn fish (lɛk salmɔn, makrɛl, tuna, sadin), flaks sid, nɛt lɛk kash, ɛn dak grɛn lif vɛjitebul dɛn. |
| Vitamin B-12 we gɛt di sik | Mit ɛn fish we nɔ gɛt bɔku fat, it dɛn we nɔ gɛt bɔku fat we dɛn mek wit milk. |
| Selenium we dɛn kɔl | Sifud, nɛt, mit we nɔ gɛt bɛtɛ bɔdi, ɔl gren, bins, dairy it dɛn we nɔ gɛt bɔku fat. |
It smɔl smɔl it dɛn ɔltɛm.
If yu it sɔm smɔl smɔl it dɛn we gɛt wɛlbɔdi ɔlsay na di de, dat kin ɛp fɔ mek yu blɔd shuga nɔ de chenj. Dis kin ɛp fɔ mek yu nɔ gɛt di chenj we yu de fil we yu de it. Tray fɔ it smɔl tin ɔ snek ɛvri tri to 4 awa .
Mɔ advays fɔ kɔntrol di wet we yu de gɛt insay di fɛstival sizin
If yu it fayn it dɛn insay di fɛstival sizin, dat nɔ go jɔs mek yu fil fayn bɔt i go ɛp yu bak fɔ kɔntrol di wet we yu de gɛt. Tray dɛn advays ya.
- Nɔ ɛva skip fɔ it brɛf! If yu skip brɛf, natin we yu it di ɔda de nɔ go wok. Stɔdi dɔn sho se pipul dɛn we de it brɛf kin gɛt bɛtɛ maynd ɛn dɛn kin gɛt bɛtɛ trɛnk ɔl di de.
- Drink bɔku wata. Di fɔs sayn we de sho se yu nɔ gɛt wata na yu bɔdi na we yu taya. If yu de fil taya, drink wan ɔ tu glas wata bifo yu ol yu an fɔ da bɔks de we gɛt kandy fɔ si if yu stil angri.
- Drink skim milk. i gεt di amino asid we de bכn di bren `Tryptophan' εn nεchכral kכbhaydrεt dεm we de εp fכ transpכt am to di bren. Milk na gud drink bak fɔ mek di bɔdi gɛt wata bak bifo ɛn afta ɛksɛsayz.
- Nɔ rɔm we yu de sɛlibret. Pan ɔl we we yu de drink rɔm kin mek yu fil fri fɔ shɔt tɛm, i kin mek yu nɔ slip fayn, i kin mek yu strɛs mɔ ɛn mɔ, ɛn i kin mek yu wɔri mɔ ɛn mɔ. I nɔ fayn fɔ mek yu fil fayn.
- Bifo yu put chɔklɛt ɛn biskit we gɛt bɔku fat, kip krak krak we nɔ gɛt bɔku fat, pɔp, ɛn sɔltin krak na tebul.
Mɛsej we dɛn kin kɛr go na os
- Fɔ mek yu gɛt stebul blɔd shuga lɛvɛl rili impɔtant fɔ mek yu fil fayn. Fɔ du dis, pik kabɔhaydrɛt dɛn we izi fɔ dayjɛst ɛn we gɛt ɔl di grens dɛn.
- di kכbaidret dεm implεnt fכ di prodyushכn fכ di gladi kεmikכl `Serotonin` na di bren.
- We yu fil se yu want fɔ it bikɔs ɔf strɛs, kɔntrol am bay we yu it smɔl snek we nɔ gɛt bɔku fat.
- Ad it dɛn we gɛt bɔku omega-3, vaytamɛn B-12, ɛn sɛlɛniɔm (fish, nɛt, grɛn, it dɛn we gɛt dairy) to yu it.
- Fɔ it brɛf, fɔ drink bɔku wata, ɛn fɔ avɔyd fɔ drink rɔm rili impɔtant fɔ yu maynd ɛn bɔdi wɛlbɔdi.
- If yu kɔntinyu fɔ gɛt prɔblɛm wit yu maynd ɔ strɛs pan ɔl we yu de fala dɛn instrɔkshɔn ya, mek shɔ se yu tɔk to yu dɔktɔ bɔt dat.
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