Yu dɔn ɛva fil ful bɛlɛ ɛn gas na yu bɛlɛ afta yu dɔn it fayn it? Ɔ yu dɔn ɛva fil se yu chɛst de bɔn (at bɔn)? Dɛn tin ya rili de mek pɔsin vɛks. So tide, lɛ wi tɔk bɔt sɔm simpul bɔt rili impɔtant tin dɛn we go ɛp yu fɔ dayjɛst di it we yu de it we yu nɔ gɛt dɛn kayn prɔblɛm dɛn de. Bɔt mɛmba se if dɛn sik ya kɔntinyu ɔ wɔs, yu fɔ rili go to yu dɔktɔ .
1. Yuz di pawa we vɛjitebul, frut, ɛn nɛt gɛt.
Fɔ tɔk am simpul wan, it dɛn we dɛn mek wit plant na big padi to wi dijestiv sistɛm. Dɛn gɛt fayv, we dɛn kɔl ‘fayba’ . Dis fayv de klin di insay pat pan wi insay, lɛk we wi de swip am wit brum. Dis kin ridyus di risk fɔ gɛt prɔblɛm lɛk kɔnstipɛshɔn. Wan ɔda gud tin na dat, we yu it tin dɛn we gɛt fayv, dat kin mek yu fil ful kwik kwik wan, ɛn dis kin rili ɛp bak fɔ di wan dɛn we de tray fɔ lɛf fɔ it bɔku bɔku it dɛn.
So, tray fɔ ad it dɛn lɛk dɛn tin ya to yu de:
- Ɔl kayn vɛjitebul
- Frut
- Nat lɛk kash, pinat, ɛn sid lɛk pɔmpin sid ɛn watamɛlɔn sid
- Whol grens (e.g., rɛd rays, ɔts, malet) .
- Ligim lɛk lentil, chikip, pis, ɛn grɛn bins
Di tin we impɔtant pas ɔl na, nɔ bigin fɔ it bɔku fayv wan tɛm. Smɔl smɔl, ad am to yu it. Dɔn bak, i impɔtant fɔ drink bɔku wata we yu de it fayv. Na bikɔs fayv kin rili wok we i de tek wata. If nɔto dat, yu kin gɛt bɛlɛ pen ɛn yu kin gɛt gas.
2. Mek wata ɛn sup yu bɛst padi dɛn.
Wata impɔtant fɔ wi bɔdi. I impɔtant bak fɔ di dijestiv prɔses. Liquid lεk wata, sup, εn vεgεtebul brot de εp di it we wi de it fכ muv tru wi intestines izi wan.
If yu nɔto big fan fɔ sup, tray dɛn tin ya:
- Wan ti wit wan pis jinja.
- Wan glas wata wit wan slais kɔkumba, lɛmon, ɛn laym
- Wan ɛbul ti lɛk kɔriandr ɛn ranawara
Bɔt mɛmba se rɔm kin mek di bɔdi nɔ gɛt wata, we min se i kin mek di wata nɔ bɔku. Dɔn bak, drink we gɛt bɔku kafinɛ lɛk kɔfi, kin mek sɔm pipul dɛn gɛt intestinal ɛn mek dɛn pas. Drink we gɛt kabon (lɛk soda) kin mek yu bɛlɛ asid bak ɛn mek yu at bɔn.
3. Wi fɔ chenj di we aw wi de it smɔl?
Bɔku tɛm wi kin it bɔku bɔku it dɛn kwik kwik wan. Dis na big injɔstis to wi bɛlɛ. Wan pan di bɛst we fɔ ɛp yu dijestiv sistɛm na fɔ it smɔl smɔl it, sloslo, ɛn chew am fayn fayn wan.
If yu it yu it fayn fayn wan, dat de mek shɔ se di fɔs tin we yu fɔ du fɔ digest de apin na di mɔt, ɛn dis de mek di wok we yu bɛlɛ gɛt fɔ du nɔ bɔku.
4. Ɛksesaiz nɔto jɔs sɔntin we pɔsin kin lɛk fɔ du!
Di bɛnifit dɛn we pɔsin kin gɛt we i de du ɛksɛsayz nɔ gɛt ɛnd. Apat frɔm di at wɛlbɔdi ɛn di wet we yu de kɔntrol, yu no se ɛksesaiz kin ɛp wi bak fɔ digest? Pipul dɛm wae de liv aktif layf kin gɛt bɔrku izi tɛm fɔ digest it.
Bɔt tek tɛm wit di tɛm we dɛn fɔ du am. Sɔm pipul dɛn kin gɛt prɔblɛm wit dɛn bɛlɛ if dɛn de du ɛksɛsayz jɔs afta dɛn dɔn it. So i bɛtɛ fɔ mek yu du ɛksɛsayz bifo yu it, ɔ at le wan awa afta yu it.
5. Lɛ wi ɛp di ‘gud baktri dɛm’ we de na wi bɛlɛ (Probiotics) .
na wi intestinal dεm de fכ wan kayn "gud baktri" we de εp wi εn gud fכ wi hεlth. Wi kin kɔl dɛn probayotik ya . Dɛn gud baktri ya kin ɛp fɔ du bɔku tin, lɛk fɔ digest it ɛn fɔ mek vaytamɛn.
Wi kin gɛt dɛn gud baktri ya frɔm it dɛn lɛk:
- Yogɔt we yu kin yuz
- Milk we dɛn dɔn skim
- Sɔm it dɛn we gɛt fɛmɛnt
Apat frɔm we dɛn ad dɛn tin ya to it, dɛn kin tek dɛn bak as sɔpɔtmɛnt, if nid de, ɔnda dɔktɔ advays.
6. Tek tɛm smɔl wit it we gɛt ɔyl.
Fɔ di it dɛn we wi de it, fat, dat na it dɛn we gɛt ɔyl, kin tek di lɔng tɛm fɔ digest. Yu go dɔn fil bak fɔ ful-ɔp ɛn ebi afta yu it sɔntin lɛk sanwij we gɛt bɔku ɔyl, rays we dɛn dɔn frɛsh, ɔ pati ɔ rol.
So, i bɛtɛ fɔ lɛ yu nɔ it bɔku it dɛn lɛk dis.
- Ridyus it dɛn lɛk hamburgers ɛn chips.
- Yu fɔ gɛt di abit fɔ gril, bɔyl, ɛn stim yu it pas fɔ frɛy am wit ɔyl.
- Pik mit ɛn fish we nɔ gɛt bɔku fat.
7. Fain out wich fud no de wok fo yu.
Sɔntɛnde, sɔm it dɛn kin mek yu bɛlɛ at. So, di de we yu bɛlɛ at, rayt smɔl tin bɔt wetin yu it da de de ɛn aw yu fil. Wi de kɔl dis ‘fud dayari’. Dis go ɛp yu fɔ no izi wan us it dɛn nɔ de wok fɔ yu.
Insay di tebul we de dɔŋ ya, yu go si sɔm pan di it dɛn we kin mek pipul dɛn gɛt prɔblɛm.
| Di kayn it we dɛn kin it | Kɔmɔn prɔblɛm dɛn we kin kam |
|---|---|
| Fɔd dɛn we gɛt asid (tomato, ɔrɛnj, grep) . | At bɔn |
| Dairy ɛn dairy it dɛn (milk, chiz) . | Blɔt, gas, bɛlɛ pen (fɔ sɔm pipul dɛn) . |
| Fɔd dɛn we gɛt bɔku spays, we dɛn mek wit chili | Chɛst pen, bɛlɛ pen, blo |
| Fɔd we dɛn mek wit anɔynt ɛn wit flawa | Gas, bɛlɛ diskɔmfɔt (fɔ sɔm pipul dɛn) . |
Smok kin gɛt bad bad impak bak pan di dijestiv prɔses. So fɔ pɔsin we de luk fɔ rizin fɔ lɛf fɔ smok, dis go bi gud rizin bak.
8. Aw i impɔtant fɔ kɔntrol strɛs?
Yu go sɔprayz fɔ no se di prɛshɔn we wi kin fil, dat na , strɛs , kin afɛkt di we aw wi bɛlɛ de wok dairekt wan. Wan rili strɔng kɔnekshɔn de bitwin wi bren ɛn wi intestinal sistɛm. We wi maynd de trɔbul, na dat kin mek wi bɛlɛ at.
So, tray fɔ mek yu maynd rilaks as yu ebul. Tin dɛn lɛk fɔ tink gud wan, fɔ lisin to myuzik, ɛn fɔ du sɔntin we yu lɛk fɔ du kin ɛp yu fɔ kɔntrol yu strɛs.
9. If dis tin no wok, go to dokta.
If yu dɔn tray ɔl dɛn tin ya ɛn yu stil gɛt bɛlɛ prɔblɛm, nɔ ignore dɛn. Sɔmtɛm, dɛn sik ya kin kam bikɔs ɔf ɔda mɛrɛsin ɔr sɔm mɛrɛsin wae yu de tek.
So, mek shɔ se yu go to yu dɔktɔ ɛn tɛl dɛn bɔt di tin dɛn we de mɔna yu. We yu go, nɔ fɔgɛt fɔ kam wit wan list we gɛt ɔl di mɛrɛsin dɛn we yu de tek . Dis go ɛp di dɔktɔ fɔ no di rial tin we mek di prɔblɛm de.
Mɛsej we dɛn kin kɛr go na os
- Ad it dɛn we gɛt fayv lɛk vɛjitebul, frut, ɛn ɔl gren to yu it.
- Drink bɔku wata ɛn ɔda wata (e.g. sup) ɔl di de.
- We yu de it, mek yu abit fɔ it smɔl smɔl, smɔl smɔl, ɛn it fayn fayn wan.
- Mek di dijeshɔn izi bay we yu de du ɛksɛsayz fɔ at le sɔm dez insay di wik.
- Nɔ it tin dɛn we gɛt bɔku ɔyl, we gɛt tu spays, ɛn it dɛn we pipul dɛn no se bad fɔ yu.
- Fɔ manej strɛs impɔtant bak fɔ mek yu gɛt wɛlbɔdi dijestiv sistɛm.
- If di sayn dɛn stil de pan ɔl we yu fala dɛn tin ya, mek shɔ se yu go to dɔktɔ.
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