Naw yu dɔn rich di las stej na yu bɛlɛ, we na di tɔd tri mɔnt. I stil gɛt smɔl tɛm te dɛn bɔn di pikin. Insay dis tɛm, di pikin we de na yu bɛlɛ de gro kwik kwik wan, ɛn i de gɛt mɔ wet. Bɔku wɔndaful tin dɛn de apin, lɛk we in yay de opin, in nel dɛn de gro, ɛn in ia de gro. So, fɔ gi trɛnk to ɔl dis, dis na tɛm we yu nid fɔ tek tɛm mɔ bɔt di it we yu de it.
Us tin dɛn we yu ɛn yu pikin nid?
I impɔtant fɔ gɛt balans it insay dis tɛm. Dis min se yu it fɔ gɛt frut, vɛjitebul, prɔtin, ɔl grens, fayn fayn fat, ɛn tin dɛn we dɛn mek wit milk we nɔ gɛt bɔku fat. Fɔ tɔk am simpul wan, dis na fayn we fɔ gɛt di tin dɛn we yu ɛn yu pikin nid insay dis tɛm, ɛn di bɛst it dɛn fɔ gɛt dɛn frɔm.
| Di kayn nyutriɛnt dɛn | Wetin mek i impɔtant? | Dɛn tin ya na tin dɛn we pipul dɛn kin it. |
|---|---|---|
| Vitamin A we gɛt di sik | I de ɛp di pikin in bon, in skin, ɛn in yay fɔ gro. dis rili imכtant biכs di pikin in yay dεm de opin insay dis tεm. | Karɔt, swit pata, spinach, dairy prodakt, fish, papaya, mango. |
| Vitamin C we de na di bɔdi | I de ɛp di bɔdi fɔ tek ayɛn. I de mek di pikin in tit, in gam, ɛn in bon dɛn strɔng. I rili fayn bak fɔ yu imyun sistɛm. | Ɔrɛnj, grepfruit, strawberry, kiwi, tomato, brɔkoli, bɛl pepa (fish chili). |
| Vitamin B6 we gɛt di sik | I impɔtant fɔ mek di pikin in bren gro ɛn fɔ mek rɛd blɔd sɛl dɛn. | Pat dɛn lɛk banana, chukchuk, bif, fish, pɔt, pis, ɛn ɔda tin dɛn. |
| Vitamin B12 we gɛt di sik | I de mek di nervɔs sistɛm strɔng. I de ɛp fɔ mek rɛd blɔd sɛl dɛn. Dis kin deficient pan pipul dɛn we nɔ de it bif. | Fish, mit, dairy, eg. (If yu nɔ de it bif, aks yu dɔktɔ ɛn tek sɔpɔtmɛnt). |
| Vitamin D we gɛt di sik | I de ɛp di bɔdi fɔ tek di kalsiɔm, we de ɛp fɔ mek yu ɛn yu pikin in bon ɛn tit strɔng. | Fish we gɛt ɔyl lɛk salmon, eg yolk, chiz. If yu de na di mɔnin san bak, i fayn bak. |
| Kalsiɔm we dɛn kɔl | Insay dis tɛm, di pikin in bon dɛn kin bigin fɔ strɔng, ɛn di kalsiɔm rili impɔtant fɔ dat. | Milk, yogɔt, chiz, brɔkoli, kelɛ, spinach, sokrɔt. |
| Kolin we dɛn kɔl | i de εp di pikin in bren εn in spεnal kכd fכ divεlכp fayn fayn wan. | Eg, mit, fish, milk, soya, pinat, potato. |
| Ayɛn | Ayɔn impɔtant fɔ mek rɛd blɔd sɛl dɛn, we kin kɛr ɔksijɛn go to di pikin. Bɔku mama dɛn nɔ kin gɛt ayɛn insay dis tɛm. | Rɛd mit we nɔ gɛt bɔku fat, bɔd, sifud, spinach, lentil, chikip, pis. |
| Folate / Fɔlik Asid | i de protεkt frכm nyural tyub dεfekt (bכn difεkt) we kin apin na di pikin in bren εn spεnal kכd. | Grin we gɛt lif (espɛshali di wan dɛn we gɛt dak grɛn), pinat, ɔrɛnj, bins, pis. |
| Omega-3 fεt asid dεm | i rili imכtant fכ di hεlty divεlכpmεnt fכ di pikin in bren. | Fish dɛn lɛk salmɔn ɛn trawt, flaks sid, walnut, ɛn chia sid. |
| Protɛin we de mek pɔsin gɛt | di protin dεm nid fכ mek כl di pat dεm na yu pikin in bכdi gro. I de ɛp bak fɔ mek blɔd fɔ yu ɛn yu pikin. | Mit, fish, eg, dairy prodakt, lentil, chikip, soya, nat. |
Tink tu tɛm bifo yu it fish fɔ gɛt omega-3
Wan pan di bɛst we fɔ gɛt omega-3 na fɔ it fish. Bɔt wan tin de we wi fɔ mɛmba. Smɔl fish lɛk salmɔn ɛn layt tuna fayn fɔ it, i kin rich 8-12 ɔns (225-340 gram) insay wan wik. Bɔt big fish lɛk albacore/wayt tuna, tilefish, ɛn shak fɔ limited to 6 ɔns (170 gram) fɔ wan wik. Dɛn big big fish dɛn ya kin gɛt bɔku mɛkuri, we na wan ebi ebi mɛtal. If yu bɔku pan am, dat kin afɛkt di we aw yu pikin in bren ɛn in nervɔs sistɛm de gro.
Dɛn nid bak fɔ gɛt fat ɛn ɔyl.
pan ɔl we yu kin tink se "yu nɔ fɔ it ɔyl," fayn fayn fat dɛn impɔtant we yu gɛt bɛlɛ. dεn de gi yu εnεji εn εp yu pikin in כgan dεm εn plasεnta fכ divεlכp.
Memba se wi de tok abaut "gud" oil. Nɔto it we dɛn dɔn dip frɛsh.
Yu kin gɛt gud fat frɔm tin dɛn lɛk:
- Avokado (Na wan VOC ados) .
- Ɔliv ɛn ɔliv ɔyl
- Nat lɛk walnut, kash, ɛn amɔnd
Nɔ fɔgɛt di grens dɛn.
Kɔnstipɛshɔn na prɔblɛm we bɔku uman dɛn we gɛt bɛlɛ kin gɛt. Di bɛst we fɔ dil wit dis na fɔ put ɔl di tin dɛn we yu de it, we gɛt bɔku fayv. Dɛn tin ya go mek yu gɛt mɔ trɛnk bak.
- Brawn rays
- Oats we dɛn kɔl
- Kɔn, bali
- Bred we dɛn mek wit ɔl- gren
Aw bɔku yu fɔ it fɔ wan de?
Na avrej, mama we de na di tɔd tri mɔnt nid lɛk 450 ɛkstra kalori ɛvride. Bɔt dis kin difrɛn difrɛn tin lɛk yu ayt, wet, ɛn di lɛvɛl we yu de du tin.
Di tin we impɔtant pas ɔl na fɔ rili tɔk to yu dɔktɔ bɔt di rayt kalori fɔ yu, aw yu want fɔ gɛt mɔ wet, ɛn di it we yu nid.
Sɔntɛnde, di it we yu de it nɔmɔ nɔ go du fɔ gi yu di tin dɛn we yu nid. If na so i bi, yu dɔktɔ kin tɛl yu fɔ gi yu vaytamɛn bifo yu bɔn pikin we dɛn mek fɔ yu. So, i go fayn fɔ mek yu du wetin yu dɔktɔ tɛl yu pas fɔ du wetin yu fil se yu want fɔ du.
Mɛsej we dɛn kin kɛr go na os
- di las 3 mכnt dεm we yu bεlε na di tεm we yu pikin de gro na in pεk, so tek tεm bכt yu it.
- It balans it we gɛt ɔl di nyutriɛnt dɛn lɛk vaytamɛn, ayɔn, kalsiɔm, prɔtin, ɛn omega-3.
- Drink bɔku wata ɔl di de. Nɔ mek yu bɔdi nɔ gɛt wata.
- If yu gɛt ɛni dawt, aks yu dɔktɔ ɔ famili wɛlbɔdi wokman bɔt di it we yu de it ɛn di ɔmɔs yu fɔ de it.
- Spend dis tɛm wit gladi at ɛn rilaks. Mek yu fɛn di trɛnk fɔ briŋ wɛlbɔdi, swit bebi na dis wɔl!
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