Yu kin fil bak fɔ angri ɔltɛm? Ɔ yu de luk fɔ fayn we fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi ? Sɔntɛm yu gɛt prɔblɛm wit blɔd shuga ɛn kɔlɔstrel . Tide wi de tɔk bɔt sɔntin we kin ɛp wit bɔku pan dɛn prɔblɛm ya ɛn i kin izi fɔ ad pan wi it. Dat na di fayv we de insay di it dɛn we wi de it, ɔ "" lɛk aw wi kin se na Sinhala.
Fɔ tɔk am simpul wan, wetin na fayv?
Fayba na wan kayn kabɔhaydrɛt we wi kin it. Bɔt i nɔ tan lɛk ɔda kabɔhaydrɛt dɛn. Nɔmal wan, di stach ɛn shuga we wi de it kin digest na di bɔdi ɛn tɔn to simpul shuga. Bɔt dɛn nɔ de dayjɛst fayv da we de. Dat min se i de pas na wi insay we i nɔ chenj ɛn i de kɔmɔt na wi stɔl.
"So wetin bi di point?" yu kin de wɔnda. Na dat na di pɔynt. Ivin if fayv nɔ de tek wi bɔdi, i de du wan wok we wi nɔ go biliv fɔ ɛp wi wɛlbɔdi. Fayba de wok lɛk brum we de swip ɛn klin wi insay.
Tu men kayn fayv de:
1. Sɔl Fayba: Dis kayn de sɔlv insay wata ɛn mek sɔntin we tan lɛk jel. I de mek di it nɔ de muv sloslo tru wi intestinal, ɛn i de mek wi fil ful. I kin ɛp bak fɔ kɔntrol di kɔlɔstrel ɛn di shuga we de na di blɔd.
2. Fayba we nɔ de sɔlv: Dis nɔ de sɔlv insay wata. I de ad bɔku bɔku tin to wi stɔl, we de mek i izi fɔ pas na di insay. Dis na di tin we kin ɛp mɔ fɔ mek pɔsin nɔ gɛt kɔnstipɛshɔn .
Dɛn tu kayn tin ya rili impɔtant fɔ wi bɔdi, so wi nid fɔ it tin dɛn we de gi wi ɔl tu.
Wetin mek fayv impɔtant fɔ wi bɔdi?
Fayba na wan supamakit we de ɛp fɔ mek bɔku pan wi bɔdi in sistɛm dɛn gɛt wɛlbɔdi . Chek di bɛnifit dɛn we i gɛt.
Fɔ di wɛlbɔdi fɔ di dijestiv sistɛm
Di big bɛnifit we fayv gɛt na dat i de ɛp fɔ mek wi dijestiv sistɛm gɛt wɛlbɔdi. As wi bin dɔn tɔk, fayv kin klin wi insay. Nɔto dat nɔmɔ, bɔt fayv na di bɛst it fɔ di gud baktri dɛm we de na wi insay. We dɛn gud baktri ya gɛt wɛlbɔdi, wi nɔ kin ebul fɔ fɛt di sik, ɛn wi nɔ kin fat igen.Ɛn di risk fɔ gɛt bɔku ɔda sik dɛn kin ridyus. Dɔn bak, bay we i de mek pɔsin nɔ gɛt bɛlɛ, i de ridyus di risk fɔ gɛt tin dɛn lɛk kɔlon kansa ɛn divɛrtikulayt.
Fɔ mek yu at gɛt wɛlbɔdi
Fayba we kin sɔlv kin mek di bad kɔlɔstrel ɔ LDL kɔlɔstrel nɔ bɔku na wi blɔd. We di kɔlɔstrel dɔn ridyus, di risk fɔ gɛt at sik kin ridyus bak.
Fɔ kɔntrol di blɔd shuga
Ilɛksɛf yu gɛt dayabitis ɔ yu de pan denja fɔ gɛt dayabitis, fayv na yu bɛst padi. Fayba, mɔ di fayv we kin sɔlv, kin mek wi nɔ tek di shuga we wi de it kwik kwik wan. Dis kin ɛp fɔ kɔntrol di blɔd shuga we kin go ɔp wantɛm wantɛm afta yu dɔn it. Dis kin ridyus bak di risk fɔ gɛt Tayp 2 Dayabitis.
Fɔ kɔntrol di wet
Fayba impɔtant fɔ di wan dɛn we de tray fɔ lɔs dɛn wet. We yu it tin dɛn we gɛt bɔku fayv, yu kin fil ful fɔ lɔng tɛm. Dis kin mek yu nɔ nid fɔ it bɔku tɛm ɛn it di kalori dɛn we yu nɔ nid. Dis na big ɛp fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi.
Yu smɔl pikin dɛnsɛf nid fayv?
Fɔ tru, na yɛs! Fayba rili impɔtant fɔ big pipul ɛn pikin dɛn. Fayba de mek dɛn smɔl intestinal klin ɛn i de ɛp fɔ mek dɛn nɔ gɛt kɔnstipɛshɔn. Fayba de ɛp dɛn bak fɔ tek di tin dɛn we de insay di ɔda it dɛn we dɛn de it.
Bɔt di fayv we pikin dɛn nid kin difrɛn difrɛn wan bay dɛn ej.
- Pikin we ol bitwin 1-3 ia nid lεk 19 gram fayv fכ wan de.
- Pikin we ol bitwin 4-8 ia nid lεk 25 gram pan de.
Di tin we impɔtant pas ɔl na fɔ ad fayv to yu pikin in it ɛn gi am bɔku wata fɔ drink , ɔdasay, kɔnstipɛshɔn kin bɔku.
Us it dɛn we gɛt bɔku fayv?
Di gud nyus na dat, i izi fɔ mek wi fɛn it dɛn we gɛt bɔku fayv. Na sɔm ɛgzampul dɛn.
| Di kayn it we dɛn kin it | Diskripshɔn ɛn fayv saiz |
|---|---|
| Oats we dɛn kɔl | Beta- glukan insay ɔtsƆts gɛt wan spɛshal kayn fayv we kin sɔlv we dɛn kɔl . Dis na fayn tin fɔ kɔntrol kɔlɔstrel ɛn shuga. Wan kɔp raw ɔts gɛt lɛk 8 gram fayv. |
| Bins/Lɛgum dɛn | Ligim lɛk chikip, pis, grɛn bins, ɛn lentil ful-ɔp wit fayv. Wan af-kɔp savis fɔ kuk chikip kin gɛt bitwin 4-10 gram fayv. |
| Avokado we dɛn kɔl | Na frut we gɛt bɔku fat ɛn fayv we de ɛp yu at. Af kɔp avokado gɛt lɛk 5 gram fayv. |
| Pia dɛn we dɛn kɔl Pia | Wan fayn frut we gɛt bɔku vaytamɛn C ɛn K, ɛn fayv. Wan midul saiz guava gɛt lɛk 5.5 gram fayv. |
| Chia Sid dɛn | Wan pan di it dɛn we gɛt bɔku fayv. Wan ɔns (lɛk 2 tebul spɔnj) chia sid gɛt 9.75 gram fayv. Dɛn kin mek wan jel we dɛn miks dɛn wit wata, we kin ɛp fɔ mek pɔsin satis mɔ. |
| Vɛjitebul ɛn frut dɛn | Bɔku vɛjitebul ɛn frut dɛn gɛt bɔku fayv, lɛk brɔkoli, karɔt, bitrut, spinach, banana, apul, bluberi, raspberry. Wi lokal vegjetabul dɛm lɛk kohlrabi, dambala, ɛn okra dɛnsɛf na rili gud sɔs fɔ fayv. |
Wetin kin apin if yu tek bɔku fayv?
Pan ɔl we fayv fayn, if yu put am tumɔs pan ɛnitin nɔ fayn. If yu it pas 50-70 gram fayv fɔ wan de, dat kin mek yu gɛt sɔm sayd ɛfɛkt dɛn. Dis na bikɔs if yu it fayv pasmak, dat kin mek i nɔ izi fɔ mek di bɔdi tek di impɔtant tin dɛn lɛk zink, ayɔn, magnɛsiɔm, ɛn kalsiɔm.
Tin dɛm we kin apin we yu it bɔku fayv na:
- Gas/Blotin we de blo
- Bɛlɛ kramp
- Dayarɛa ɔ stɔl we nɔ tay
- Intestinal blok - dis kin rili rare
- Di blɔd shuga lɛvɛl we smɔl
So, we yu ad fayv to yu it, .Start sloslo, nɔ ad tumɔs wan tɛm. Dɔn bak, we yu de it mɔ fayv, nɔ fɔgɛt fɔ drink at le 8-10 glas wata ɛvride .
Mek shɔ se yu tɔk to yu dɔktɔ bɔt di rayt fayv fɔ yu, mɔ if yu gɛt sik lɛk Inflammatory Bowel Disease (IBD).
Mɛsej we dɛn kin kɛr go na os
- Fayba impɔtant fɔ wi digest, at wɛlbɔdi, fɔ kɔntrol wi wet, ɛn fɔ kɔntrol di blɔd shuga.
- Tu kayn fayv de, we kin sɔlv ɛn we nɔ kin sɔlv, ɛn dɛn ɔl tu impɔtant fɔ wi.
- Ad it dɛn lɛk ɔts, nɛt, vɛjitebul, frut (especially avokado, guavas), ɛn chia sid to yu it ɛvride.
- We yu bigin fɔ it tin we gɛt bɔku fayv, bigin fɔ it smɔl smɔl ɛn nɔ fɔgɛt fɔ drink bɔku wata.
- If yu gɛt prɔblɛm, mɔ we yu gɛt prɔblɛm wit di we aw yu de digest, go to yu dɔktɔ bifo yu mek ɛni big chenj na di it we yu de it.
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