Yu nɔ kin jɔs fil bad sɔntɛnde? Yu kin vɛks pan smɔl smɔl tin dɛn? Yu kin jɔs fil bad ɛn wɔri? Sɔntɛnde, wi nɔ kin ivin tink bɔt am, bɔt di it we wi kin it ɛvride kin afɛkt dɛn tin ya. Di wan dɛn we sabi bɔt it se di it we wi de it kin mek ɔ pwɛl wi gladi at ɛn pis na wi maynd fɔ shɔt ɛn lɔng tɛm.
Fɔ tɔk am simpul wan, fɔ kip wi blɔd shuga lɛvɛl stedi tru di it dɛm we wi de it ɛvride, ɛn fɔ kip wi dijestiv sistɛm, dat na wi gastrointestinal tract (GI system), wɛl, rili impɔtant fɔ wi maynd gladi ɛn bɔdi ɛnaji. Imajin, we yu it bɔku shuga, rifin flawa, ɛn ɔda tin dɛn, yu blɔd shuga lɛvɛl go ɔp wantɛm wantɛm ɛn afta dat i go dɔŋ bak. I tan lɛk se yu de rayd rɔla-kɔsta. We dis kin apin, na nɔmal tin fɔ mek yu nɔ fil fayn, yu vɛks, ɛn yu taya. Semweso, we yu nɔ de it fayn bikɔs ɔf di krayzi `fad diet` we sɔm pipul dɛn kin du, yu kin angri, ɔ we yu nɔ de drink inof fayv ɛn wata ɛn gɛt kɔnstipɛt, yu bɛlɛ kin ambɔg. Dis kin afɛkt di we aw wi de fil bak dairekt wan.
If wi adopt di we aw wi de it fayn wik afta wik, mɔnt afta mɔnt, wi nɔ go jɔs fri frɔm sik, bɔt wi go gladi bak. Fɔ ɛgzampul, di tin dɛn we de insay sɔm it dɛn kin ɛp fɔ mek di ɔmon dɛn lɛk sɛrotonin, we kin mek wi fil gladi. Ɔda tin dɛn we de mek di bɔdi nɔ gɛt inflamɛns ɛn ɛp fɔ mek di blɔd go na ɔl di ɔgan dɛn.
6 it ɛn drink dɛn we de mek pɔsin gɛt mɔ gladi at
Okay, so lɛ wi si us it ɛn drink dɛn de mek wi at gladi ɛn mek wi fil fayn.
1. It it dεm we gεt vaytam in B12 εn fכlik asid (folate) .
Vitamin B12 ɛn fɔlik asid na tu vaytamɛn dɛm wae de ɛp fɔ mek wi nɔr gɛt sik dɛm na wi sɛntral nervous system, disɔda wae de mek wi nɔr de fil fayn, ɛn dis maynia sik wae kin apun wae pɔrsin de ol. Bɔku it dɛn de na Sri Lanka we dɛn kin put togɛda wit dɛn tu tin ya.
- Fɔlik asid kin de mɔ na grɛn vɛjitebul ɛn ɛvbɔdi (spinach, kale, spinach) ɛn ligɛm (pis, chikip, grɛn bins, lentil).
- Vitamin B12 kin de mɔ na mit, fish, bɔd, ɛn it dɛn we dɛn kin mek wit milk.
Imajin aw i go fayn fɔ ad sɔm spinach to wan lentil styu ɛn it am wit wan pis fish ɛn rays. Ɔ, wan chukchuk kɔri wit chikip. Wit simpul tin dɛm lɛk dis, wi kin gɛt dɛn tu valyu tin ya.
2. Mek shɔ se yu put frut ɛn vɛjitebul insay yu it.
Frut ɛn vɛjitebul na supamakit dɛn we pak wit impɔtant vaytamɛn dɛn, minral dɛn, ɛn antiɔksidant dɛn. Wan stɔdi dɔn sho se pipul dɛm wae de it tu tɛm fɔ it frut ɛn vɛjitebul wan de kin gɛt at sik 11% pas di wan dɛm wae nɔr kin it. So, nɔ fɔgɛt fɔ put difrɛn difrɛn frut ɛn vɛjitebul dɛn we gɛt bɔku bɔku kɔlɔ dɛn na yu it ɛvride.
3. It tin dɛn we gɛt selenium ɛvride
Selenium na impɔtant minral we de wok lɛk antiɔksidant na wi bɔdi. Risach dɔn sho se ɔksidativ strɛs na di bren kin gɛt fɔ du wit smɔl to mɔdaret pwɛl hat na ol pipul dɛm. Selenium kin ɛp fɔ ridyus dis kɔndishɔn.
Wan big pɔsin nid lɛk 55 maykrogram sɛliniɔm fɔ wan de. Lɛ wi si us it dɛn wi kin gɛt dis frɔm.
| Di kayn it we dɛn kin it | Ɛgzampul dɛn |
|---|---|
| Ɔl di Grens dɛn | Oats, brawn rays (brawn rays wit kernels), bukwit, ol gren bred |
| Sifud dɛn we dɛn kin it | Ɔysta, krab, klam, tuna fish (kelavallo) . |
| Nat & Lɛgum dɛn | Brazil nat, kash, lentil, chikip |
| Mit we nɔ gɛt bɛtɛ trɛnk | Chikin we nɔ gɛt skin, bif |
4. It fish fɔ sɔm dez insay di wik.
Bɔku stɔdi dɛn we dɛn dɔn du dis biɛn tɛm dɔn sho se pipul dɛn we kin it fat fish ɔltɛm we gɛt omega-3 fat asid nɔ kin gɛt bɔku prɔblɛm dɛn we kin mek dɛn fil bad. Omega-3 dεm kin wok fayn pasmak fכ trit kכndyushכn dεm lεk diprεshכn we dεn bכn afta dεn bכn.
Fish dɛn we gɛt bɔku omega-3 na sadin, ɛring, makrɛl, tuna, ɛn salmɔn.
5. Gɛt sɔm vaytamɛn D ɛvride
We yu de na di san smɔl, dat kin mek yu gladi ɛn fil fayn, nɔto so? Na rizin de fɔ dat. San layt de ɛp wi skin fɔ mek vaytamɛn D. Stɔdi dɔn sho se wan link de bitwin we wi nɔ gɛt bɛtɛ vaytamɛn D ɛn di prɔblɛm dɛn we kin mek wi fil fayn lɛk Sizinal Afɛktiv Disɔda ɛn Major Dipreshɔn Disɔda .
Na smɔl it dɛn nɔmɔ de we gɛt vaytamɛn D. So, di bɛst we na fɔ mek yu de na di san fɔ 15-20 minit na mɔnin , it tin dɛn we gɛt vaytamɛn D, ɛn if nid de, tek vaytamɛn D sɔpɔtmɛnt lɛk aw yu dɔktɔ tɛl yu. Wi kin gɛt vaytamɛn D frɔm fish we gɛt ɔyl lɛk salmɔn ɛn tuna, eg yɔlɔ, ɛn milk we gɛt vaytamɛn D, yogɔt, ɛn siriɔs.
6. Test wan pies of dak chokolat.
Yɛs, yu yɛri dat rayt. If wi it smɔl dak chɔklɛt, i de mek wi mek ‘fil-gud’ kemikal dɛn we dɛn kɔl ɛndɔfin na wi bren. Nɔto dat nɔmɔ, dak chɔklɛt fayn bak fɔ di at. I de ɛp bak fɔ mek di fat nɔ gɛda na di blɔd vesel dɛn. Bɔt mɛmba se, nɔto milk chɔklɛt we gɛt bɔku shuga, bɔt na dak chɔklɛt we gɛt bɔku kakao pasɛnt we fit fɔ dis.
Fɔd ɛn drink dɛn we de mek yu fil gladi
Jɔs lɛk aw it dɛn de we de mek wi gladi, na so bak tin dɛn de we de mek wi nɔ gladi ɛn we de mek wi at pwɛl. Lɛ wi si wetin dɛn bi ɛn aw wi go tek tɛm wit dɛn.
| Bad abit | Impekt ɛn sɔlvishɔn |
|---|---|
| Fɔd dɛn we gɛt bɔku sɛtyuret fat | Apat frɔm at sik, it we gɛt bɔku sɛtyuret fat, lɛk it we dɛn dɔn frɛsh, fast fud, ɛn mit we dɛn dɔn prosɛs, kin gɛt fɔ du wit pwɛl hat. If yu ridyus dɛn tin ya, dat kin ɛp fɔ mek yu fil fayn. |
| Rum | Rɔk na tin we de mek pɔsin in at pwɛl. Pan ɔl we i kin mek pɔsin gladi fɔ sɔm tɛm smɔl, i kin afɛkt di nerve sɛl dɛn, i kin chenj di we aw pɔsin de fil kwik kwik wan, ɛn leta i kin mek pɔsin gɛt pwɛl at. I impɔtant fɔ lɛ yu nɔ drink rɔm ɔ stɔp fɔ drink rɔm kpatakpata. |
| Kafin we dɛn kin yuz pasmak | Kafin na tin we de mek pɔsin want fɔ du sɔntin. Pan ɔl we ti ɛn kɔfi kin mek wi gɛt trɛnk, if wi it am tumɔs, dat kin mek wi fil bad ɛn vɛks. Kafin, mɔ na ivintɛm, kin ambɔg yu slip. We yu nɔ de slip na di men tin bak we kin mek yu vɛks ɛn taya di nɛks de. If yu gɛt sɛnsitiv to kafinɛ, tray fɔ ridyus di nɔmba fɔ di kɔp ti/kɔfi we yu de drink fɔ wan de. |
Fɔ dɔn, mɛmba se wetin wi de it kin afɛkt wi bɔdi ɛn wi maynd dairekt wan. Fɔ it tin dɛn we gɛt bɛtɛ tin fɔ it na di bɛst tin fɔ mek yu bɔdi gɛt wɛlbɔdi ɛn yu maynd gɛt gladi at. If yu gɛt chenj na yu maynd fɔ lɔng tɛm, ɔ if yu gɛt sɔm kayn pwɛl hat sik, mek shɔ se yu go to yu dɔktɔ fɔ advays .
Mɛsej we dɛn kin kɛr go na os
- Dairekt kɔnekshɔn de bitwin di we aw yu de fil ɛn di it we yu de it.
- Fɔ kip yu blɔd shuga lɛvɛl stebul rili impɔtant fɔ mek yu gladi. Limit it dɛn we gɛt bɔku shuga ɛn rifin flawa.
- Put it dɛn we gɛt vaytamɛn B12, fɔlik asid, sɛliniɔm, ɛn omega-3 fat asid (grin vɛjitebul, nɛt, fish, mit) insay yu it ɔltɛm.
- Gɛt vaytamɛn D frɔm we yu de gɛt san layt ɛvride na mɔnin.
- Fɔ it tin dɛn we dɛn dɔn frɛsh, we gɛt fat, rɔm, ɛn we yu it bɔku kafin kin afɛkt yu maynd bad bad wan.
- If yu gɛt ɛnitin we de mɔna yu bɔt yu maynd wɛlbɔdi, nɔ ɛva ignore am. Aks advays frɔm pɔsin we sabi du mɛrɛsin .
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt