Sɔntɛnde yu kin fil taya, yu jɔyn dɛn kin at, ɔ yu kin fil pen ɔlsay na yu bɔdi? Yu go tink se na jɔs taya. Bɔt di tin we kin mek yu gɛt dis sik kin bi we yu bɔdi gɛt inflamɛns we yu nɔ ebul fɔ ɛksplen. Dis gɛt sɔntin fɔ du wit wetin wi de it ɛn drink. So tide, lɛ wi tɔk bɔt wetin na inflamɛns, us it dɛn de mek i bɔku, ɛn aw wi go gɛt wɛlbɔdi ɛn avɔyd am.
Fɔ tɔk am simpul wan, wetin na ‘inflammation’?
Imajin se wan smɔl ɔrganizm, dat na wan jem, de kam insay yu bɔdi. Dɔn yu bɔdi in imyun sistɛm go wok lɛk ami. Dis ami de go fɛt da jem de. Bikɔs ɔf dis fɛt, da say de kin rɛd, i kin swel, ɛn i kin fil lɛk se i wam. Dis na wetin wi kin kɔl ‘ inflammation ’. Dis na rili gud tin we de mɛn di bɔdi.
Bɔt, na di prɔblɛm ya. Sɔntɛnde, ivin if wi nɔ gɛt ɛni ɔda jem, di imyun sistɛm na wi bɔdi kin bigin fɔ fɛt fɔ natin. I tan lɛk se i de fɛt in yon sɛl dɛn. Dis na denja. Dis na wetin kin apin pan sɔm sik dɛm lɛk Ankylosing Spondylitis . Dis kayn inflamɛns we nɔ de dɔn kin mek yu gɛt bɔku sik dɛn lɛk pen na yu jɔyn, at sik, ɛn dayabitis.
Di gud nyus na dat wi gɛt bɔku pawa fɔ kɔntrol dis inflamɛns we nɔ nid bay we wi de chenj di it we wi de it.
So, lɛ wi si wetin na di men it dɛn we de mek pɔsin gɛt mɔ inflamɛns.
Sɔm pan di it dɛn we wi kin it na wi ɛvride layf kin rili tan lɛk smɔl smɔl spak dɛn we kin mek wi bɔdi wam mɔ ɛn mɔ. Luk dis list ɛn si if yu sabi dɛn.
| Kategori fɔ it | Wetin mek dɛn tin ya kin ambɔg di bɔdi? (Aw dɛn kin mek pɔsin gɛt inflamɛns?) | Ɛgzampul dɛn we kɔmɔn |
|---|---|---|
| Fɔd dɛn we dɛn dɔn prosɛs | Trans Fats we de insay dis itTrans fat (atifishal ɔyl) kin mek pɔsin inflamɛns. Dɛn kin mek bad kɔlɔstrel (LDL) go ɔp ɛn mek gud kɔlɔstrel (HDL) smɔl. Luk fɔ "partially hydrogenated oils" na di lɛbl. | Biskit we dɛn pak, kek, snek, sɔm kayn majarin. |
| Shuga ɛn atifishinal switin dɛn | Tumɔs shuga kin mek di bɔdi pul inflammatory proteins we dɛn kɔl cytokines . Tek tɛm wit di lɛbl dɛn we rayt tin dɛn lɛk kɔn srɔp, fruktɔs, sukros, ɛn maltɔs. Atikul switin tin dɛm lɛk aspartame kin mek sɔm pipul dɛn inflamɛns bak. | Drink dɛn we gɛt shuga, swit, tɔfi, chɔklɛt, siriɔs shuga. |
| Mit dɛn we dɛn dɔn prosɛs ɛn we gɛt rɛd | Dɛn kayn mit ya gɛt bɔku sɛtyuret fat, we gɛt fɔ du wit inflamɛns na di bɔdi. | Sosis, Bekon, Ham, Salami, Mitbol, Bif, Pik. |
| Ɔyl dɛn we gɛt bɔku Omega-6 | Pan ɔl we di bɔdi nid Omega-6, i fɔ balans wit Omega-3 . We wi it tumɔs Omega-6 nɔmɔ, i kin mek wi gɛt wan rispɔns we kin mek wi gɛt mɔ inflamɛns. | Dɛn kin yuz sanflawa ɔyl, kanola ɔyl, soya bin ɔyl, ɛn pinat ɔyl fɔ mek mayonez. |
| Rifayn Kabɔhaydrɛt dɛn | Dɛn dɔn pul bɔku pan dɛn fayv ɛn tin dɛn we de mek dɛn gɛt tin fɔ it. Dis min se dɛn kin digest kwik kwik wan, we kin mek di shuga na di blɔd go ɔp kwik kwik wan. Dis spayk na di shuga kin mek bak inflamɛns na di bɔdi. | Bred (wayt bred), wayt rays, krak krak, pasta, nuts (we dɛn mek wit wayt flawa), Frɛnch fries. |
Lɛ wi tek ɛgzampul frɔm ɛvride layf?
Tink bɔt Kamal. Kamal kin it wan siriɔs wit shuga na mɔnin. Fɔ lanch, i gɛt chikin fried rays ɛn sosish kari frɔm di stoa. Na ivintɛm, i kin it sɔm krim krak biskit wit di ti we dɛn kin gi na di ɔfis. Fɔ dina, i kin it bred.
Naw luk... dis it get klos to evritin we wi tok abaut oba, no bi so?
- Shuga ɛn rifin kabɔhaydrɛt: Sirial, fried rays (wayt rays), krak krak, bred.
- Mit we dɛn dɔn prosɛs: sosish.
- Omega-6 rich oil: Na di ɔyl we dɛn kin yuz fɔ mek fried rays.
I nɔ kin izi fɔ mek Kamal gɛt sɔm sayn dɛm lɛk joyn pen, taya, ɛn bɔdi swel we i kɔntinyu fɔ fala dis kayn it.
Okay den, wetin a fɔ du?
Afta yu dɔn rid dis atikul, yu go fil se yu de fred. "Oh, evritin we a de it na rong." Bɔt nɔ wɔri. Wi kin ebul fɔ gɛt big big tin dɛn wit smɔl chenj dɛn.
1. Gɛt di abit fɔ rid lɛbl: We yu bay sɔntin na di stoa, rid di list we de sho di tin dɛn we yu go yuz fɔ mek di it. If wɔd dɛn de lɛk "partially hydrogenated oils", "high-fructose corn syrup", "sucrose", ridyus dɛn tin ya as yu ebul.
2. Yuz simpul sɔbstityushɔn dɛn:
- Insted fo wayt bred, pik wholemeal bred, atta flawa bred, or whole wit bred .
- It red rays (brawn rays) insted of wayt rays.
- Bifo yu drink tin dɛn we gɛt shuga, drink sɔntin lɛk wata, watamɛlɔn, ɔrɛnj, belimal, ɔ ranawara .
- Bifo yu yuz mit we dɛn dɔn prosɛs, ad fresh fish, chukchuk (we dɛn pul in skin), eg, ɛn ligɛm lɛk lentil, chikip, ɛn grɛn bins to yu it.
- Yuz ɔyl we gɛt wɛlbɔdi, lɛk ɛkstra vajin ɔliv ɔyl ɔ kokonat ɔyl, we gɛt bɔku omega-3, we yu fɔ kuk.
3. It fresh tin: Put bɔku fresh vɛjitebul, frut, ɛn ɔyl insay yu it we yu ebul. di antioksidant dεm we de insay dεn ya de εp fכ rεdכks inflameshn na di bכdi.
4. Go to dɔktɔ fɔ advays: If yu gɛt pen na yu jɔyn dɛn ɔltɛm, yu bɔdi de at, ɔ ɔda sayn dɛn, mek shɔ se yu go to yu famili dɔktɔ fɔ advays. I pɔsibul se dis inflamɛns na ɔda mɛrɛsin sik. So, i rili impɔtant fɔ mek yu gɛt di rayt tɛst ɛn tritmɛnt.
Mɛsej we dɛn kin kɛr go na os
- Pan ɔl we sɔntɛnde, inflamɛns na di bɔdi na gud tin, inflamɛns we nɔ de dɔn kin bi di rut fɔ bɔku sik dɛn.
- Di it dɛm we dɛn dɔn prosɛs we wi de it, shuga, rɛd mit, sɔm ɔyl, ɛn rifin kabɔhaydrɛt na di men ɛnimi dɛm we de mek dis inflamɛns bɔku.
- We yu de bay sɔntin na di stoa, rid di lɛbl ɛn tray fɔ de fa frɔm it dɛn we gɛt tin dɛn we nɔ fayn fɔ yu.
- Yu kin kɔntrol di inflamɛns bay we yu ad fresh vɛjitebul, frut, ɔl gren, ɛn wɛlbɔdi prɔtin to yu it.
- If yu gɛt di sik dɛn we nɔ de chenj, nɔ gɛs, bɔt fɔ tru, go to dɔktɔ fɔ advays.
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