Yu taya fɔ tray difrɛn we dɛn fɔ lɛf fɔ it bɔku bɔku it dɛn? Dɔn yu go dɔn yɛri bɔt dis ‘High-Protein Diet’. Sɔm pipul dɛn kin se yu kin lɔs yu bɔdi kwik kwik wan wit dis. Wetin na di tru ɔ nɔto tru bɔt dis stori? Yu tink se we yu it mɔ prɔtin, dat kin rili ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn? Yu tink se i fayn fɔ wi bɔdi? Lɛ wi tɔk bɔt ɔl dis ditayli ɛn jɔs tide.
Yu tink se it we gɛt bɔku prɔtin kin rili ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn?
Yɛs, sɔm tru tin dɛn de insay dis stori. If yu it bɔku prɔtin kin ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn
fɔ shɔt tɛm . Di men rizin fɔ dis na bikɔs prɔtin na sɔntin we de ful-ɔp wi bɛlɛ kwik kwik wan. Imajin, if yu it tu eg fɔ brɛf, yu nɔ go fil angri fɔ lɔng tɛm pas if yu it wan rol we dɛn mek wit bred flawa. Dat min se we yu it mɔ prɔtin, yu go fil ful fɔ lɔng tɛm. Dɔn, fɔ it wan tin afta di ɔda tin ɛn it sɔntin we te, ɛn ad kalori dɛn we nɔ nid to di bɔdi, na in dɛn kin kɔntrol bɔku pan am. Dis na di sayɛns we simpul pas ɔl na ya.
Bɔt mɛmba dis gud gud wan. Dis nɔto majik. Dis we ya kin wok fɔ shɔt tɛm nɔmɔ. If yu go bak to yu ol bad bad it abit , di wet we yu bin lɔs kin gɛt bak wit spid we yu nɔ go biliv. So, di bɛst tin fɔ du na fɔ yus to wɛlbɔdi layf we yu go ebul fɔ liv fɔ lɔng tɛm. I fayn fɔ tɔk to yu dɔktɔ bɔt am ɛn mek wan we we go fayn fɔ yu.
Wetin na di bɛst kayn prɔtin fɔ ɛp yu fɔ lɛf fɔ it bɔku bɔku it?
Ivin if yu tink se yu de pan ‘High-Protein Diet,’ yu nɔ go jɔs it ɛni kayn prɔtin. Wi nid fɔ pik prɔtin we gɛt bɔku tin fɔ it, we nɔ gɛt bɔku sɛtyuret fat, ɛn we nɔ gɛt bɔku kalori. Na sɔm gud ɛgzampul dɛn:
- Lin Mit: Chikin, tik, ɛn slim kɔt we dɛn kɔt bif ɔ bɔd we dɛn rayt ‘loin’ ɔ ‘raun. Yu fɔ rili de fa frɔm mit dɛn we dɛn dɔn prosɛs lɛk sosish ɛn mitbɔl.
- Sifud: Fish we gɛt bɔku Omega -3 fat asid, lɛk salmɔn, makrɛl, ɛn ɛring, kin rili bɛnifit.
- Bins ɛn Ligim: Lɛntil, chikip, grɛn bins, ɛn pis, we kɔmɔn na wi kɔntri, nɔto jɔs big tin fɔ gɛt prɔtin, bɔt na fayn we fɔ gɛt fayv , we rili bɛnifit di bɔdi.
- Soya prodakt: Tin dɛn lɛk tofu ɛn soya mit na fayn tin fɔ di wan dɛn we nɔ de it bif .
- Dairy we nɔ gɛt bɔku fat: Yogɔt, milk, ɛn kɔtjɛt chiz we nɔ gɛt bɔku fat na gud tin dɛn we gɛt prɔtin.
- Eg : Na izi, nɔ dia sɔs we gɛt kɔmplit prɔtin.
- Nat ɛn Sid: Yu kin it amɔnd, walnut, pinat, ɛn pɔmpin sid as snek bitwin di men it dɛn.
Wetin na di prɔtin we de insay sɔm it dɛn?
Lɛ wi gɛt smɔl aidia bɔt di prɔtin we de insay sɔm pan di it dɛn we wi de it. Dis go ɛp yu fɔ plan wetin yu go it.
| Di kayn it we dɛn kin it | Protein amount (aprɔksimat) . |
|---|
| 85 gram (3 oz) fɔ chukchuk we nɔ gɛt skin | 26 gram |
| 85 gram (3 oz) fish (dipen pan di kayn fish) . | 17-20 gram dɛn |
| 1/2 kɔp kɔtij chiz we nɔ gɛt bɔku fat | 12.4 gram |
| 1/2 kɔp bɔyl lentil | 9 gram |
| 1/2 kɔp bɔyl chikip | 7.7 gram |
| 1 big eg | 6 gram |
| 113 gram (4 oz) yogɔt we nɔ gɛt bɔku fat | 6 gram |
| 113 gram (4 oz) milk we nɔ gɛt bɔku fat | 4 gram |
Yu nid fɔ tink bak bɔt kabɔhaydrɛt ɛn fat?
Fɔ tru, na yɛs! Di big mistek we bɔku pipul dɛn kin mek na fɔ pul di kabɔhaydrɛt ɛn fat kɔmɔt na dɛn it kpatakpata bikɔs dɛn de it mɔ prɔtin. Dat na tin we rili rɔng fɔ du. Wi bɔdi nid ɔl dɛn tin ya di rayt we fɔ mek i ebul fɔ wok. di tin we impɔtant pas ɔl na fɔ pik "gud" kabɔhaydrɛt ɛn "gud" fat.
- Gud Kabohaydrɛt dɛn:
- Fresh frut ɛn vɛjitebul dɛn
- Wul grens lɛk brawn rays, ɔts, ɛn malet
- Ligim lɛk lentil, chikip, ɛn grɛn bins
- Milk we nɔ gɛt bɔku fat ɛn yogɔt
- Fat dɛn we gɛt wɛlbɔdi:
- Avokado we dɛn kɔl
- Ɔliv ɔyl
- Fish (lɛk salmɔn, tuna) .
- Nat dɛn lɛk amɔnd, walnut, ɛn kash
- Pamkin sid, flaks sid
Wan ɔda gud tin fɔ kɔntrol angri na
fɔ sheb di ɔl di kalori dɛn we yu de it ɛvride to 4 ɔ 5 smɔl smɔl it dɛn, pas fɔ it ɔl wan tɛm. Yu tink se dis it we gɛt bɔku prɔtin rili sef?
Dis na di pat we impɔtant pas ɔl. Fɔ pɔrsin wae gɛt wɛl bɔdi, fɔ fala dis kayn it
fɔ shɔt tɛm nɔr go kɔz bɔrku harm. Bɔt if yu du dis
fɔ lɔng tɛm , dat kin mek yu gɛt bɔku prɔblɛm dɛn wit yu wɛlbɔdi.
I impɔtant fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ it ɛni it we de mek yu nɔ gɛt bɔku bɔku bɔdi, mɔ di wan we tan lɛk dis. If yu gɛt dayabitis ɔ ɔda tin dɛn we nɔ de mɛn, lɛk kidni sik, nɔ tray ɛnitin lɛk dis we yu nɔ gɛt dɔktɔ advays.
Na sɔm pan di prɔblɛm dɛn we kin apin we pɔsin fala it we gɛt bɔku prɔtin fɔ lɔng tɛm:
- Di tin dɛn we yu nɔ de it: We yu nɔ de it tin dɛn we gɛt bɔku kabɔhaydrɛt, yu go mis di fayn fayn fayv ɛn ɔda tin dɛn we yu nid. Dis kin mek yu blo bad, yu ed kin at ɔltɛm, ɛn yu kin gɛt kɔnstipɛshɔn.
- Di risk fɔ gɛt at sik go bɔku: If yu it bɔku pan di rɛd mit we gɛt bɔku fat ɛn mit we dɛn dɔn mɛn fɔ gɛt prɔtin, di bad bad kɔlɔstrel lɛvɛl na yu bɔdi, ɔ LDL kɔlɔstrel, kin bɔku, ɛn dis kin mek yu gɛt at sik mɔ ɛn mɔ.
- Di tin dɛn we kin apin to di kidni:di kidni dεm fכ wok tranga wan pas aw i kin wok fכ pul di west prodakt dεm na di bכdi we di protin de mεtabolism. Wae pɔrsin wae gɛt wɛl bɔdi kin telɛ dis fɔ shɔt tɛm, fɔ lɔng tɛm i kin afɛkt di kidni fɔ wok. Dis kin rili denja fɔ pɔrsin wae dɔn ɔlrɛdi gɛt kidni sik.
Mɛsej we dɛn kin kɛr go na os
- Di it we gɛt bɔku prɔtin kin ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn fɔ shɔt tɛm, bikɔs i kin ɛp yu fɔ fil ful.
- Ɛni kayn we, mɔ if yu gɛt sik dɛn we nɔ de mɛn lɛk dayabitis ɔ kidni sik, mek shɔ se yu go to yu dɔktɔ bifo yu bigin fɔ it dis kayn it.
- We yu de gɛt prɔtin, pik tin dɛn we gɛt wɛlbɔdi lɛk mit, fish, eg, ɛn lentil instead fɔ it mit dɛn we dɛn dɔn sizin lɛk sosish.
- Nɔ jɔs ad prɔtin, bɔt yu ad gud kabɔhaydrɛt (frut, vɛjitebul, ɔl gren) ɛn gud fat (avokado, nɛt) to yu it.
- Dis nɔto sɔlv fɔ lɔng tɛm. Di bɛst tin fɔ du na fɔ it tin dɛn we go mek yu it fayn ɛn we yu go ebul fɔ it fɔ di res ɔf yu layf.
We yu de lɔs yu wet, yu gɛt prɔtin, yu it prɔtin, it fayn fayn wan, it fayn it, yu de kɔntrol yu wet, yu de it yu wet
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