Yu want fɔ ɛp di wan dɛn we yu lɛk we gɛt at sik? - Di it we gɛt wɛlbɔdi fɔ di at

We wi kam fɔ no se pɔsin na wi famili ɔ pɔsin we wi lɛk gɛt at sik, wi kin rili fil bad ɛn wɔri. "Wetin wi go du fɔ tek kia ɔf dɛn gud gud wan?" na di kwɛstyɔn we kin kam na ɔlman in maynd. Jɔs lɛk mɛrɛsin, di it we wi de gi dɛn kin rili afɛkt dɛn wɛlbɔdi. Infakt, it we gɛt fayn fayn it we dɛn mek wit lɔv na di bɛst gift we yu go gi pɔsin we gɛt at sik.

Wetin mek it ɛn drink rili impɔtant?

Fɔ tɔk am simpul wan, it nɔr kin jɔs ɛp fɔ kɔntrol at sik, bɔt sɔmtɛm i kin ivin ɛp fɔ rivεs sɔm pan de damej wae i kin kɔz. Tink bɔt am, bɔku pan di at sik dɛn kin kam bikɔs di fat we de na di at we de kɛr blɔd go na wi at. I tan lɛk dɔti we de bɔku na wata paip. If yu it fayn it kin mek dɛn at dɛn ya smɔl smɔl, ɛn sɔntɛnde i kin ivin rivɛns am fɔ bɛtɛ.

Dis kin du mɔ fɔ sɔm tin dɛn:

• I de ridyus di bad kɔlɔstrel: I de ɛp fɔ ridyus di lɛvɛl we di LDL kɔlɔstrel de, we de ambɔg di bɔdi.
• I de kɔntrol blɔd prɛshɔn: Ay blɔd prɛshɔn na big ɛnimi fɔ di at. Yu kin kɔntrol am wit gud it.
• Kɔntrol di blɔd shuga lɛvɛl: Dayabitis na big tin we kin mek pɔsin gɛt at sik.
• Kɔntrol yu bɔdi wet: If yu kɔntinyu fɔ gɛt wɛlbɔdi, dat kin mek yu at rili fil fayn.

Fɔ se ‘Lɛ wi it dis’ impɔtant pas fɔ se ‘Nɔ it am’.

Bɔrku tɛm, wi kin tɛl pɔrsin wae gɛt hat sik, "Nɔ it ɔyl," "Nɔ it sɔl," "Nɔ it swit," ɛn ɔda tin dɛm Dis kin mek yu gɛt bɔrku mental strɛs. Dɛn kin tink se, "A nɔ gɛt natin fɔ it rayt naw."

Okay, so naw lɛ wi tɔk bɔt 10 tin dɛn we go ɛp yu fɔ pripia fayn fayn it fɔ pɔsin we gɛt at sik.

1. It mɔ vɛjitebul, frut, ɔl gren, ɛn nɛt.

Fɔ it we dɛn mek wit plant na supa it we ful-ɔp wit fayv, vaytamɛn, ɛn tin dɛn we de mek pɔsin gɛt wɛlbɔdi. Put vɛjitebul ɛn frut dɛn we gɛt kɔlɔ insay yu it. Fɔ ɛgzampul, we yu de mek sambol, pik sɔntin lɛk gotukola ɔ mukunuwenna. Bɔyl vɛjitebul dɛn lɛk bins, karɔt, ɛn pɔmpin. Bɔt we yu de mek dɛn tin ya, nɔ ad bɔku ɔyl, chiz, ɔ tik tik kokonat milk . Ad tin dɛn lɛk bran rays, ɔts, pis, chikip, ɛn grɛn bins to yu it.

2. Mek wi lan ekzakli abaut fat (oil)?

We wi se "ɔyl", nɔto ɔl dɛn bad ikwal. Wi nid fɔ pik gud ɔyl dɛn.

• Nɔ gɛt pas 35% pan yu ɔl kalori frɔm fat: Limit di fat we yu de it ɛvride fɔ nɔ pas wan-tɛd pan yu ɔl kalori.
• Limit Saturated Fat: Dɛn kin si dɛn tin ya mɔ na animal tin dɛn we dɛn mek. Fɔ ɛgzampul , insay bɔta, ghee, chiz, mit we gɛt fat (bif, bɔd), ɛn ful milk .
• Nɔ it trans fat as yu ebul: Dɛn tin ya na wan pan di big ɛnimi dɛm fɔ di at. Dis na wan kayn fat we dɛn mek wit atifishal. Dɛn kin de na majarin, tin dɛn we dɛn kin bek (pastri, bɔn), tin dɛn we dɛn kin it fɔ shɔt tɛm, biskit ɛn tin dɛn we dɛn dɔn prosɛs . Chek di lɛbl fɔ it dɛn we dɛn bay na stɔ fɔ si if dɛn gɛt "partially hydrogenated oils".
• Pik gud ɔyl: We yu de yuz dɛn fɔ kuk, i go fayn fɔ pik ɔyl dɛn we gɛt bɔku bɔku fat , lɛk ɔliv ɔyl ɛn pinat ɔyl, ɔ ɔyl dɛn we gɛt bɔku bɔku fat dɛn lɛk soya bin, kɔn, ɛn sanflawa ɔyl.

3. Aw fɔ balans di prɔtin ɛn kɔlɔstrel

Protein impɔtant fɔ di bɔdi, bɔt wi fɔ pik di kayn prɔtin we nɔ gɛt bɔku fat.

• Chikin, tik, ɛn fish we nɔ gɛt skin na di bɛst tin fɔ pik.
• Rɛd mit (bif, ship, bɔd) ɛn dairy prodakt dɛn we gɛt bɔku fat (ful-fat milk, chiz) gɛt bɔku kɔlɔstrel. Dɛn tin ya kin mek di bad bad kɔlɔstrel we de na di blɔd go ɔp. So stɔp dɛn tin ya as yu ebul.
• Ad mɔ plant-based prɔtin sɔs lɛk lentil, chikip, ɛn soya to yu it.

4. Bi smat we yu de pik kabɔhaydrɛt

Tu kayn kabɔhaydrɛt de: gud ɛn bad.

• Gud kabɔhaydrɛt: Pik fayv-rich, kɔmpleks kabɔhaydrɛt lɛk brawn rays, ɔts, swit pata, maniok, ɛn yam. Dɛn tin ya kin mek di shuga kɔmɔt na di blɔd sloslo.
• Bad kabɔhaydrɛt: Nɔ it simpul kabɔhaydrɛt lɛk drink we gɛt shuga, kek, biskit, bred, ɛn wayt rays. Dɛn tin ya kin mek di blɔd shuga go ɔp kwik kwik wan.

5. Ridyus di sɔl we yu de it

If pɔsin it sɔl pasmak na di men tin we kin mek pɔsin gɛt ay blɔd prɛshɔn.

• Ridyus di sɔl we yu de ad we yu de kuk.
• Bifo dat, yuz tin dɛn lɛk laym, jinja, ɛn vinega fɔ mek yu gɛt flawa.
• Spays yu it wit spays (klɔv, sinamɔn, pepa) ɛn natura l tin dɛn lɛk kari, tumara, jinja, ɛn galik.
• Sɔs, sup kiub, ɛn tin dɛn we dɛn kin bay na stɔ we dɛn dɔn prosɛs, gɛt bɔku sɔl. Tek tɛm wit dɛn.

6. It 5 ɔ 6 smɔl smɔl it dɛn ɛvride instead fɔ it 3 big it dɛn.

If yu it fayv to siks smɔl it dɛn ɛvride, pas fɔ it tri big it dɛn ɛvride, dat kin ɛp fɔ mek yu blɔd shuga ɛn kɔlɔstrel kɔntinyu fɔ de di sem lɛvɛl. I de ɛp bak fɔ bɔn fat fayn fayn wan.

7. Gi plenti wata fo drink

I rili impɔtant fɔ mek yu nɔ gɛt wata na yu bɔdi. If yu drink bɔku wata, i nɔ jɔs de mek yu bɔdi gɛt wata, bɔt i de kɔntrol bak fɔ it we yu nɔ nid fɔ it. Ɛnkɔrej pipul dɛn fɔ drink lɛk 1.5 - 2 lita wata (8-10 glas) fɔ wan de.

Aw fɔ kɔntrol di pat dɛn we dɛn kin it? (Pɔshɔn Kɔntrol) .

Sɔntɛnde, wi kin it tumɔs ɛn wi nɔ kin no. I rili impɔtant bak fɔ kɔntrol di bɔku it dɛn we wi de it.

• Yuz smɔl plet fɔ sheb it ɛn smɔl glas fɔ drink wata.
• Luk di "Serving Size" na di lɛbl fɔ di it dɛn we yu de bay na di stoa.
• Simpul we dɛn de fɔ mɛzhɔ di pat dɛn we dɛn kin it. Si di tebul we de dɔŋ ya.

Fɔs, i kin tan lɛk se i at smɔl fɔ mek di it fɔ di pɔsin we yu lɛk dis kayn we. Bɔt as yu de yus to am, i go bi pat pan yu layf. Mɛmba se dis na jɔs ɔda we aw yu de sho dɛn se yu lɛk dɛn.