Yu de expekt pikin ? Ɔ yu dɔn gɛt smɔl pikin na yu bɛlɛ? Wit ɔl di gladi gladi we yu bɛlɛ de gro, i kin tranga smɔl fɔ tink bɔt yu wet. Yu kin tink se: “O, a nɔ gɛt tɛm fɔ tink bɔt am naw.” Bɔt lɛ wi tɔk bɔt am fɔ smɔl tɛm. Bikɔs dis na tin we rili impɔtant fɔ yu ɛn yu pikin.
Wetin mek i impɔtant fɔ mek yu gɛt wɛlbɔdi we yu gɛt bɛlɛ bifo yu gɛt bɛlɛ?
Fɔ tɔk am simpul wan, if yu gɛt wɛlbɔdi we yu gɛt bɛlɛ, dat kin ɛp yu ɛn yu pikin fɔ avɔyd bɔku prɔblɛm dɛn. If yu gɛt wɛlbɔdi wet ɛn layf, i nɔ go jɔs mek am izi fɔ gɛt bɛlɛ, bɔt i go ɛp yu bak fɔ gɛt wɛlbɔdi we yu gɛt bɛlɛ ɛn afta yu gɛt bɛlɛ.
Bɔt di sɔri tin na dat, tide bɔku uman dɛn kin gɛt bɛlɛ we dɛn kin kɛr tumɔs wet. Dat min se dɛn fat pasmak. We yu gɛt bɛlɛ we yu fat pasmak, dat kin mek di mama ɛn di pikin gɛt sɔm prɔblɛm dɛn.
Mɛmba se, fɔ stat fayn fayn wan na di fawndeshɔn fɔ wan wɛlbɔdi waka. So, i rili impɔtant fɔ tink bɔt yu wɛlbɔdi bifo yu gɛt bɛlɛ.
Naw lɛ wi si wetin na dɛn bad tin ya.
| Udat dɛn de pan denja? | Risk dɛn we kin apin |
|---|---|
| To mama |
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| Fɔ di pikin |
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Fɔ lɔs sɔm wet na big tin bak!
Dɛn prɔblɛm ya kin mek yu fred, bɔt yu nɔ want fɔ sɛt gol dɛn fɔ lɛf fɔ it bɔku bɔku it dɛn we tu ay fɔ mek yu ebul fɔ du. Ivin if yu nɔ ebul fɔ rich di wet we yu dɔktɔ se, fɔ kam nia da wet de smɔl, dat kin mek big difrɛns.
If yu kin lɔs bitwin 5% ɛn 10% pan yu bɔdi wet bifo yu gɛt bɛlɛ, i go mɔs ɛp yu bɔku.
Imajin se yu wet 80 kilo. Dɔn 5% min se na 4 kilo nɔmɔ. Tink bɔt aw fɔ lɔs ivin smɔl wet lɛk dis i fayn fɔ yu ɛn yu pikin.
If a dɔn gɛt bɛlɛ, wetin a fɔ du?
Okay, so if yu don geht bele, no fred fo aks yusef, "Wetin a du naw?" Dis nɔto di tɛm fɔ stɔp yu it ɛn lɛf fɔ it bɔku bɔku it dɛn. Dat kin mek yu pikin nɔ gɛt di tin dɛn we i nid.
Bifo dat, yu fɔ pe atɛnshɔn fɔ gɛt wɛlbɔdi bɛlɛ, we min se yu fɔ du ɛksɛsayz ɛvride ɛn kɔntrol yu wet.
in jεnarכl, uman we bin ova wet bifo i bεlε fכ gεt bitwin 7 εn 11.5 kilogram we i bεlε. Fɔ uman we fat, di amɔnt fɔ de bitwin 5 ɛn 9 kilogram.
Bɔt mɛmba dis: Dɛn tin ya na jɔs avrej. Aks yu dɔktɔ fɔ di rayt we fɔ mek yu gɛt mɔ wet.
4 tin dεm fכ fala fכ bεlε we gεt hεlth
Ivin if yu ova wet smɔl, yu kin stil gɛt bɛlɛ we gɛt wɛlbɔdi bay we yu fala dɛn simpul tin ya we rili impɔtant.
| Trut | Tɔk bɔt |
|---|---|
| 1. Yu no nid fo "it fo tu"! | Dis na di rɔŋ we aw pipul dɛn kin tink. Ivin uman we gɛt bɛlɛ we gɛt wɛlbɔdi, jɔs nid lɛk 300 ɛkstra kalori ɛvride. Dat min se yu nɔ nid fɔ dubl di it we yu kin it ɔltɛm! Aks yu dɔktɔ bɔt di rayt nɔmba fɔ di kalori dɛn we yu nid. |
| 2. Tek tɛm wit wetin yu de it. | Yu pikin kin gɛt in it frɔm di it we yu de it. So it tin dɛn we gɛt fayn fayn tin dɛn fɔ it. Pik it dɛn we gɛt bɔku prɔtin (fish, eg, chikip, pis), ɛn fayn fayn fat (polyunsaturated fats). Ridyus it dɛn we gɛt bɔku shuga, simpul kabɔhaydrɛt (lɛk wayt bred ɛn bɔn we dɛn mek wit flawa) ɛn sɛtyuret/trans fat (as mɔ as i pɔsibul). |
| 3. Drink plenti wata. | Yu fɔ drink lɛk 2.5 - 3 lita wata wan de. We yu gɛt bɛlɛ, yu blɔd kin bɔku. Dis kin mek yu nɔ gɛt wata kwik kwik wan, mek yu ed de tɔn, ɛn fil lɛk yu ed de tɔn. So, i impɔtant fɔ drink bɔku wata. |
| 4. Nɔ fɔgɛt fɔ du ɛksɛsayz. | Ɛnjɔy fɔ du bɔku bɔku tin dɛn fɔ at le 30 minit insay di de. Fɔ waka, dans, ɛn swim ɔl fayn. Mɔ we yu de swim, dat kin ɛp fɔ mek yu nɔ strɛs ɛn mek yu fil lɛk se yu nɔ gɛt bɛtɛ trɛnk. Bɔt, go to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz program. |
Mɛsej we dɛn kin kɛr go na os
- If yu de plan fɔ gɛt bɛlɛ, tray fɔ gɛt wɛlbɔdi wet as yu ebul. Fɔ lɔs smɔl wet na fayn tin bak.
- If yu dɔn gɛt bɛlɛ, nɔ tray fɔ lɛf fɔ it bɔku bɔku it dɛn. Bifo dat, manej yu wet we yu de gɛt fayn fayn wan.
- Tɔk to yu dɔktɔ ɔltɛm bɔt yu wet, di it we yu de it, ɛn ɛksesaiz.
- No nid fɔ "it fɔ tu." Wetin impɔtant nɔto di kwantiti, bɔt na di nyutrishɔn fɔ di it we yu de it.
- Fɔ du ɛksɛsayz ɛvride ɛn fɔ drink bɔku wata rili impɔtant fɔ yu ɛn di pikin we yu lɛk we de na di bɛlɛ.
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