Wi ɔl kin gɛt tɛm dɛn na wi layf we wi kin fil lɛk se wi de na mes, nɔto so? Dɛn kayn de dɛn de, wi kin vɛks pan ivin di smɔl tin, wi kin fil bad, ɛn wi nɔ kin fil fɔ du ɛnitin. Sɔntɛm na bikɔs yu angri, ɔ sɔntɛm yu bɔdi nɔ gɛt tin fɔ it. Bɔt yu no se sɔm pan di it dɛn we wi de it gɛt di wɔndaful pawa fɔ mek wi fil fayn?
Sayns stil de lan bɔku tin bɔt aw it kin afɛkt di we aw wi de fil. Bɔt wetin wi dɔn lan te naw dɔn gi wi sɔm gud tin dɛn fɔ no. Fɔ tɔk am simpul wan, we di tin dɛn we wi de it kin chenj, dat kin afɛkt di we aw wi bren de mek, di we aw i de wok, ɛn di we aw wi bɔdi de wok. Dis kin afɛkt di we aw wi de biev ɛn aw wi de fil. So lɛ wi luk aw it kin ɛp wi fɔ kɔntinyu fɔ gɛt gladi at.
Fɔ it kin ɛp yu fɔ gɛt mɔ gladi at
Tray fɔ put bɔku pan di advays dɛn we de dɔŋ ya insay yu layf as yu ebul. Dɛn tin ya go briŋ big bɛnifit nɔto jɔs to yu mud, bɔt to yu ɔl wɛl bɔdi.
1. Wi go yus fo it fish?
Ad mɔ omega-3 fat asid to yu it. Dɛn tin ya de insay fish ɛn sɔm plant it dɛn. Risach pipul dεm dכn si se dεn omega-3 dεm ya na mכd stεbyulayz εn dεn de ple big pat fכ mεntal wɛlbɔdi.
Tink bɔt dis: Wan stɔdi we dɛn jɔs du, sho se if pɔsin it fish, dat kin mek i gɛt bɛtɛ wɛlbɔdi. I fכnshכn bak se we nyu mama dεm in bεlε milk gεt lכw lεvεl dεm fכ DHA (wan omega-3 we de insay fish), dεn kin gεt hכy risk fכ gεt diprεshכn afta dεn bכn.
If yu nɔ lɛk fɔ it fish, yu kin tɔn bak to plant it dɛn we gɛt bɔku omega-3. Flaks sid we dɛn dɔn grɔn na fayn tin fɔ gɛt. If yu ad lɛk wan tebul spɔnj grɔn flaks sid to yu it wan de, i nɔ bad fɔ bɔku pipul dɛn. Bɔt if yu gɛt bɛlɛ, yu de gi pikin in bɛlɛ, ɔ yu gɛt ɔda prɔblɛm wit yu wɛlbɔdi biznɛs, chɛk to yu dɔktɔ bifo yu yuz am. Apat frɔm dat, kanola ɔyl, pɔslɛn, kɔliflawa, rɛd bins, ɛn brɔkoli gɛt sɔm omega-3 dɛn bak.
2. Wan balans brɛkfas na sɔntin we yu fɔ it!
Nɔ ɛva skip fɔ it brɛf. It balans brɛf ɛvride we gɛt ɔl-grɛn kabɔhaydrɛt, wit fayv , nyutriɛnt, smɔl prɔtin , ɛn gud fat. Risach dɔn sho se fɔ it brɛkfas ɛvride nɔ jɔs de mek yu fil fayn, bɔt i de mek yu mɛmba fayn, gi yu mɔ trɛnk ɔl di de, ɛn mek yu fil kol.
3. Ad it dɛn we gɛt bɔku selenium
Selenium we dɛn kɔlSelenium na wan minral we rili gud fɔ wi bren. Bɔku stɔdi dɛn dɔn ripɔt wan link bitwin di lɔw sɛlenium lɛvɛl na di bɔdi ɛn di bad we aw pɔsin de fil. Pan ɔl we di rayt rizin fɔ dis nɔ klia, di wan dɛn we de stɔdi bɔt dis dɔn fɛn sɔm tin dɛn we go ɛp wi. We wi bɔdi nɔ gɛt bɛtɛ selenium, di bren kin tray fɔ kip bɔku selenium as i pɔsibul. So, sayɛnsman dɛn biliv se sɛlin de ple impɔtant pat fɔ mek di bren wok.
| Nutrient we de mek pɔsin gɛt tin fɔ it | Fɔd dɛn we Rich Insay Am |
|---|---|
| Omega-3 we gɛt di sik | Fish we gɛt ɔyl (salmon, tuna, sadin), flaks sid, chia sid, walnut. |
| Selenium we dɛn kɔl | Brazil nat, amɔnd, tuna, salmɔn, krab, chukchuk, sanflawa sid, brawn rays, eg, tofu. |
| Folik Asid we dɛn kɔl | Spinach, lentil, grɛn lif vɛjitebul, brɔkoli, bins, ɔrɛnj, papaya, bitrut. |
4. If yu ovaweit likl, los weit sloslo.
If yu fat pasmak, sɔm risach dɛn dɔn sho se if yu lɔs yu wet smɔl smɔl bɔt ɔltɛm, dat kin ɛp fɔ mek yu fil fayn. Bɔt fad diet nɔto di ansa. If yu stɔp di kalori ɛn kabɔhaydrɛt wantɛm wantɛm, dat kin mek yu vɛks. Na dat mek i impɔtant fɔ lɛf fɔ it bɔku bɔku it dɛn smɔl smɔl, wit fɔ it fayn it ɛn fɔ du ɛksɛsayz.
Aw fɔ inkrisayz wi ‘hapi nyurotransmitta’, sɛrotonin?
Serotonin na nyurotransmitta na wi bren.. A lɛk fɔ kɔl dis di "fil-gud" kemikal. Fɔ tɔk am simpul wan, i de sɛn "gladi" mɛsej to wi bren. Di mɔ di lɛvɛl we di sɛrotonin de na wi blɔd, na di mɔ wi de fil fayn. Semweso, we di sεrotonin lεvεl dεm sכm, di mכd kin pwεl εn di agresiv filin kin bכku.
difrεn kכmכpכnt dεm na di it dεm we wi de it kin afekt di sεrotonin lεvεl.
- Triptofan: Dis na amino asid . di mכr triptofan we de go insay di bren, na di mכr sεrotonin de prodyuz na di bren. Pan ɔl we triptofan de insay ɔl di it dɛn we gɛt bɔku prɔtin, if yu it bɔku pan dɛn it ya, dat kin mek i nɔ rich na di bren. dis na biכs i gεt difεlεnt fכ kכmpεt wit כda amino asid dεm fכ kכros di bכdi/bren barεri. I sɔprayz fɔ no se we pɔsin it tin dɛn we gɛt kabɔhaydrɛt , dat kin mek di chans fɔ mek triptofan go insay di bren bɔku.
- Kabohaydrɛt: Di rilayshɔn bitwin kabɔhaydrɛt ɛn sɛrotonin na sɔd we gɛt tu ed. Wi nid kabohaydrɛt, mɔ di wan dɛn we gɛt ɔl di tin dɛn we dɛn kin it, bins, frut, ɛn vɛjitebul dɛn, we gɛt bɔku fayv ɛn ɔda tin dɛn we de mek wi it. Bɔt sɔm pipul dɛn, mɔ uman dɛn, kin tɔn to snek it dɛn we gɛt bɔku kabɔhaydrɛt we dɛn want fɔ fil fayn. Dis kin rili mek yu gɛt mɔ wet.
- fכlik asid (Folic acid / Folate): If wi nכ gεt inof fכlik asid na wi it, di sεrotonin lεvεl na di bren kin dכn. Sɔm stɔdi dɔn sho se fɔ tek fɔlik asid sɔpɔtmɛnt ɛn it tin dɛn we gɛt bɔku fɔlik asid (spinach, lentil, grɛn) kin ɛp sɔm pipul dɛn we gɛt pwɛl hat.
- Alcohol: Yu no nid to bi ekspet fo andastan se alcohol no bi mood stabilizer, no bi so? Fɔ mek yu nɔ fil bad ɔltɛm, i impɔtant fɔ mek yu nɔ drink pasmak . Sayɛns pruf de bak fɔ se sɔntin gɛt sɔntin fɔ du wit di we aw di sɛrotonin nɔ de wok fayn, di we aw pɔsin nɔ de fil fayn, ɛn we i de drink pasmak.
Di tin we impɔtant pas ɔl: Mɛmba se dɛn advays ya bɔt aw fɔ it na jɔs smɔl ɛp. If yu gɛt strɛs ɔ pwɛl at fɔ lɔng tɛm, nɔ tink se yu go fil fri if yu it nɔmɔ. I rili impɔtant fɔ go to dɔktɔ we sabi du di wok ɛn gɛt di rayt tritmɛnt. If yu nɔ shɔ usay fɔ bigin, aks yu famili dɔktɔ fɔ mek dɛn rifer yu.
Mɛsej we dɛn kin kɛr go na os
- Ad fish we gɛt omega-3 (salmon, tuna) ɛn plant it dɛn (flaks sid) to yu it.
- Nɔ ɛva skip fɔ it brɛf we balans.
- It it dɛn we gɛt sɛlenium (eg, chukchuk, bran rays) bɔku tɛm.
- fכ mek di sεrotonin, di ‘happy hormone’, it grεn vεgεtebul εn ligεm we gεt gud kכbhaydret, protin, εn fכlik asid.
- Nɔ drink rɔm pasmak. I kin afɛkt di we aw yu de fil bad bad wan.
- If yu pwɛl hat ɔr de pwɛl hat ɔltɛm, nɔr fɔ sɔfa yu wan, bɔt fɔ tru, go to dɔktɔ fɔ advays .
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