We yu? Wi ɔl want fɔ gɛt wɛlbɔdi ɛn gladi at . Di at na wan pan di ɔgan dɛn we gɛt valyu pas ɔl na wi bɔdi. So na wi ɔl fɔ mek dis at gɛt wɛlbɔdi. Hat sik dɔn bɔku na wi kɔntri naw. Bɔt yu no se if wi chenj di tin dɛn we wi de it smɔl, wi go ebul fɔ ridyus dis prɔblɛm bad bad wan? Di rayt it dɛn we wi de it kin kɔntrol di sayn dɛn we de sho se pɔsin gɛt at sik ɛn mek i nɔ gɛt ɔda prɔblɛm dɛn .
If wi it gud ɛn ɛksesaiz kin ɛp fɔ kɔntrol di we aw wi at kin smɔl . Sɔntɛnde, i kin ivin rivɛns di we aw di at dɛn kin smɔl. I kin ɛp bak fɔ kɔntrol yu "bad" kɔlɔstrel , ɔ LDL kɔlɔstrel , blɔd prɛshɔn , blɔd shuga lɛvɛl , ɛn bɔdi wet.
Okay, so aw yu de it dis we we de mek yu at pwɛl?
Fɔ it tin dɛn we go ɛp yu at nɔ min se yu fɔ it tin dɛn nɔmɔ we nɔ gɛt bɛtɛ trɛnk ɛn we dɛn dɔn frɛsh. I min se wi nɔ fɔ it sɔm it dɛn ɛn wi de ad it dɛn we gɛt fayn fayn tin dɛn ɛn we gɛt wɛlbɔdi to wi it. We yu du dɛn 9 simpul tin ya, yusɛf go ebul fɔ protɛkt yu at.
1. Ɔndastand di men tin dɛn
Dis na di tin we impɔtant pas ɔl. Di fawndeshɔn fɔ yu it plan simpul: It mɔ vɛjitebul, frut, ɔl gren , ɛn ligɛm . Dɛn tin ya na di bɛst it fɔ ɛp yu fɔ fɛt at sik. Tray fɔ it at le tri savis vegjetabul ɛn tu savis frut ɛvride. We yu de it rays, pik brawn rays instead fɔ it wayt rays.
2. Mek it fayn.
Fɔ it we gɛt wɛlbɔdi fɔ te. Na da tɛm de wi kin fil lɛk fɔ kɔntinyu fɔ it da it de. Bifo yu yuz bɔku sɔl, shuga, ɛn ɔyl, tray fɔ ad yu yon spays (tri ɔ fayv) to yu it . Tray fɔ yuz tin dɛn lɛk tumara, pepa, sinamɔn, ɛn klɔb. Aks yu dɔktɔ bɔt aw fɔ kuk ɛn di kayn it dɛn we yu fɔ pik we yu de it na do, ɛn if nid de, yu kin mit bak to pɔsin we sabi bɔt it.
3. Gɛt inof prɔtin
Protein impɔtant fɔ wi bɔdi, bɔt wi nid fɔ pik di kayn prɔtin we go ɛp wi at.
- Fish (especially fish we gɛt ɔyl lɛk salmɔn, makrɛl, ɛn sadin)
- Chikin we nɔ gɛt skin
- Dairy prodakt dɛn we nɔ gɛt bɔku fat
- Ligim lɛk lentil, grɛn bins, chikip, ɛn pis
- Eg (lɛk wan pan di de) .
- Nat lɛk kash ɛn pinat (it dɛn wan ya we nɔ gɛt ɔyl ɔ sɔl) .
4. Limit di fat we nɔ fayn fɔ yu
Dis na pɔynt we rili impɔtant. Nɔto ɔl fat dɛn bad, bɔt sɔm nɔ fayn fɔ di at. Lɛ wi si wetin na dɛn tin ya.
Mɛmba se di gol nɔto fɔ pul di fat kɔmɔt na yu it kpatakpata, bɔt na fɔ put gud fat insay di bad fat .
| Fat tayp | Ifɛkt pan di at | Fɔd dɛn we gɛt (ɛgzampul dɛn) . |
|---|---|---|
| Satyuret Fat dɛn we de na di wɔl | Bad (i fɔ gɛt limit) . I de mek di bad kɔlɔstrel (LDL) lɛvɛl go ɔp. | Bɔta, ghee, pam ɔyl, kokonat ɔyl, mit we gɛt fat, chiz, milk we ful-ɔp wit fat. |
| Trans Fat dɛn we dɛn kin yuz | Rili bad (must stop) . I de mek LDL go ɔp ɛn i de mek di gud kɔlɔstrel (HDL) go dɔŋ. | Dip-fried it dɛn (rɔl, pati), majarin, bekɛri prɔdak (sɔm), it dɛn we dɛn pak. |
| Monounsaturated Fat dɛn we gɛt wanwɔd | Gud I de ɛp fɔ ridyus di LDL lɛvɛl. | Ɔliv ɔyl, kanola ɔyl, pinat ɔyl, avokado, kash, amɔnd. |
5. Pik di rayt kabɔhaydrɛt (kabɔd) .
Kabohaydrɛt na di men tin we de gi wi bɔdi ɛnaji. Bɔt na ya bak, wi fɔ pik kɔmpleks kabɔhaydrɛt dɛn.Bɔt nɔto simpul kabɔhaydrɛt dɛn we gɛt bɔku shuga. Na lɛk af pan yu kalori fɔ kɔmɔt frɔm ɔl di tin dɛn we yu kin it, vɛjitebul, ɛn frut dɛn. Limit it dɛn we gɛt shuga lɛk wayt bred, wayt rays, swit drink, kek, ɛn biskit as yu ebul.
6. Nɔ skip it.
Sɔm pipul dɛn kin skip fɔ it brɛf ɛn lanch fɔ tray fɔ lɛf fɔ it bɔku bɔku it dɛn. Dis na rili bad abit . We dis kin apin, dɛn kin dɔn it pas aw dɛn fɔ it bikɔs dɛn kin angri tumɔs di nɛks tɛm we dɛn it. Bifo dat, apat frɔm di tri men it dɛn, ad tu smɔl smɔl snek dɛn we gɛt fayn fayn tin dɛn (e.g., wan pis frut, wan yogɔt). Dat min se 5-6 smɔl smɔl it dɛn fɔ it wan de. Bɔt yu nid fɔ tek tɛm wit di kalori we de insay.
7. Ridyus di sɔl we yu de it
If pɔsin it sɔl pasmak na di men tin we kin mek pɔsin gɛt ay blɔd prɛshɔn. Ay blɔd prɛshɔn na big ɛnimi fɔ di at. So, ridyus di sɔl we dɛn kin ad to it. Bifo dat, yuz tin dɛn lɛk laym, pepa, ɛn vinega. Sɔs, pikɛl, dray mit, ɛn sosish we dɛn bay na stɔ, gɛt bɔku sɔl, so nɔ gɛt bɔku sɔl. I impɔtant bak fɔ put it dɛn we gɛt bɔku potashɔm, magnɛsiɔm, ɛn kalsiɔm . Dɛn tin ya bɔku pan tin dɛn lɛk banana, spinach, bins, ɛn yogɔt.
8. Mek wi de du eksasaiz likl evride.
Jɔs lɛk aw pɔsin de it, ɛksesaiz impɔtant fɔ di at. Ɛksesaiz de mek di at strɔng, i de mek di blɔd go fayn, i de kɔntrol di ay blɔd prɛshɔn, i de mek di "gud" kɔlɔstrel (HDL) , ɛn i de ɛp fɔ kɔntrol di blɔd shuga ɛn di bɔdi wet. Yu fɔ gɛt di abit fɔ du sɔntin we kwik kwik wan, lɛk fɔ waka, bayk, ɔ swim, fɔ at le 30 minit ɛvride. Tɔk to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz program .
9. Drink inof wata
I rili impɔtant fɔ mek yu bɔdi gɛt wata. If yu drink bɔku wata, dat kin mek yu fil ful ɛn i kin mek yu nɔ want fɔ du sɔntin. Aks yu dɔktɔ ɔmɔs wata yu fɔ drink fɔ wan de. Sɔm pipul dɛm wae gɛt hat ɔr kidni sik kin nid fɔ nɔr de it bɛtɛ wata. Dɔn bak, mɛmba se it dɛn we gɛt wata lɛk watamɛlɔn ɛn kɔkumba kin ɛp bak.
Mɛsej we dɛn kin kɛr go na os
- Fil bɔku pan yu plet wit vɛjitebul, frut, ɔl gren, ɛn ligɛm.
- Pik gud fat (unsaturated fats) pas bad fat (saturated ɛn trans fats). Stay away frɔm it dɛn we dɛn dɔn dip frɛsh ɛn it dɛn we dɛn pak.
- Ridyus di yus fɔ sɔl ɛn shuga as yu ebul. Bifo dat, mek yu it flawa wit natura spays.
- Stay aktif ɛvride, we min se yu fɔ du sɔm ɛksesaiz. Ɛn drink inof wata.
- Bifo yu mek ɛni big chenj na yu it ɔ yu layf, go to yu ɔltɛmTɔk to di dɔktɔ ɛn gɛt advays.
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