We yu bin de luk fɔ we fɔ lɛf fɔ it bɔku bɔku it, sɔmbɔdi go dɔn tɛl yu fɔ ‘it mɔ prɔtin ɛn it tin dɛn we nɔ gɛt stach lɛk rays’, nɔto so? Tide wi go tɔk bɔt dis it we pipul dɛn lɛk fɔ it. Wetin i rili bi, i gud fɔ di bɔdi, ɛn udat i fayn fɔ, lɛ wi tɔk bɔt ɔl dis klia wan.
Wetin na dis it we gɛt bɔku prɔtin ɛn we nɔ gɛt bɔku kab?
Fɔ tɔk am simpul wan, dis min se wi fɔ ad mɔ tin dɛn we gɛt bɔku prɔtin (lɛk fish, mit, ɛn eg ) to di it dɛn we wi de it ɛvride, ɛn wi nɔ fɔ ad bɔku it dɛn we gɛt bɔku kabɔhaydrɛt, lɛk rays, bred, grens , ɛn pɔt.
Bɔku pipul dɛn kin tɔn to dis kayn it fɔ lɛ dɛn nɔ gɛt bɔku bɔku bɔdi. Bɔt sɔm kin fala dis we bak fɔ kɔntrol di blɔd shuga lɛvɛl ɛn kɔndishɔn dɛn lɛk dayabitis ɛn prɛdiabitis.
Dis we ya bigin fɔ bi pɔpul na di wɔl arawnd di 1970 dɛm, mɔ wit di `(Atkins Diet )`. Dɔn difrɛn we dɛn kam lɛk `(Paleo Diet)`, `(South Beach Diet)` ɛn di wan we pipul dɛn sabi pas ɔl `( Keto Diet )`. insay כl dεn tin ya, dεn kin se bitwin 30% εn 50% pan di tכtal kalori dεm we dεn kin it wan de fכ gεt frכm protin.
Bɔt mɛmba se bifo yu bigin fɔ it ɛni it, mɔ if yu gɛt ɔda sik dɛn we yu gɛt, i rili impɔtant fɔ tɔk to yu dɔktɔ ɛn aks fɔ advays.
Aw dis we aw wi de it kin wok insay di bɔdi?
Di men tin we de gi wi bɔdi ɛnaji na di kabɔhaydrɛt, we na stach. We wi stɔp tin dɛn lɛk rays ɛn bred, wi bɔdi nɔ kin gɛt inof kabɔhaydrɛt fɔ gi wi ɛnaji.
Wetin kin apin da tɛm de? Wi bɔdi rili smat. Dɛn kin luk fɔ ɔda we fɔ gɛt trɛnk. Dat na fɔ bigin bɔn di fat we dɛn dɔn kip na di bɔdi ɛn mek yu gɛt trɛnk. we dεn bכn fεt dis we, sכmtin we dεn kכl kεtכn de fכm. afta dat, dεn kεtכn dεm ya kin bi di men sכsכs fכ di bכdi εnεji. Dɛn kɔl dis stet ketosis insay mɛrɛsin.
Dis we ya de wok lɛk dis:
- di wet kin bigin dכn as di bכdi de bכn fεt.
- If yu it mɔ prɔtin , dat kin mek yu nɔ angri ɛn i kin mek yu fil ful . Dis kin kɔntrol bak fɔ it bɔku tɛm.
- We yu gɛt inof prɔtin i kin ɛp bak fɔ mek di mɔsul dɛn gro .
Wetin yu fɔ du if yu de bigin fɔ it dis kayn it?
De fɔs tin fɔ tɔk na, bifo yu bigin dis , mit wit yu dɔktɔ ɛn tɔk bɔt yu wɛl bɔdi kɔndishɔn. I impɔtant fɔ no if dis gri wit ɛni ɔda mɛrɛsin we yu go gɛt.
Dɔn tink bɔt dɛn tin ya:
- Pripia di tin dɛn we yu nid na os: Briŋ ɛn kip vɛjitebul ɛn mit dɛn we nɔ gɛt bɔku prɔtin, we nɔ gɛt bɔku kab ɛn mit lɛk fish, chukchuk, eg, chiz, brɔkoli, spinach, ɛn kɔliflawa.
- Tink bɔt snek: Bɔku pan di snek dɛn we wi kin it ɔltɛm gɛt bɔku kabɔhaydrɛt. So, pak snek dɛn we gɛt bɔku prɔtin lɛk chiz, eg we dɛn dɔn bɔy, ɔ Grik yogɔt.
- Drink plɛnti wata: We wi ridyus di frut we wi de it, di wata we wi bɔdi de gɛt kin go dɔŋ bak. So mɛmba fɔ drink bɔku wata ɔl di de.
- Sɛt gol dɛn: Nɔ tray fɔ chenj ɔltin wan tɛm. Mek smɔl chenj dɛn ɛn sɛt rial gol dɛn we yu go kɔntinyu fɔ wok fɔ.
Wetin yu kin it ɛn wetin yu fɔ stɔp?
Fɔ gɛt klia aidia bɔt dis, luk di tebul we de dɔŋ ya.
| Tayp fɔ it | Example (gud tin fɔ it mɔ pan) . |
|---|---|
| Mit ɛn fish | Chikin, bif, fish (especially fish we de ɛp yu at lɛk salmon, makrɛl, ɛring, ɛn sadin), eg. |
| Vɛjitebul (we nɔ gɛt bɔku kabɔhaydrɛt) . | Brɔkoli, spinach, kale, kabij, kɔkumba, kɔliflawa. |
| Dairy fud ɛn ɔda tin dɛn | Chiz, Grik yogɔt, tofu. |
| Nat ɛn ɔyl dɛn | Avokado, ɔliv ɔyl, nɛt lɛk kash, amɔnd (insay smɔl). |
| Frut (low kab) . | Frut dɛn lɛk raspberry ɛn blakberi insay rili smɔl smɔl. |
| Tin dɛn fɔ stɔp ɔ stɔp | Rays, bred, nuts, potato, swit pata, grens, shuga ɛn swit drink, frut dɛn we gɛt bɔku shuga (lɛk mango, banana). |
Wetin na di bɛnifit ɛn risk dɛn we dis it de gi?
Lɛk ɛnitin, dis we fɔ du tin gɛt in gud ɛn bad tin dɛn. I impɔtant fɔ no bɔt dɛn tu tin ya.
| Di gud tin dɛn we pɔsin kin du | Risk ɛn Kɔns |
|---|---|
| We yu de lɔs yu wet: Protɛin de ɛp yu fɔ fil ful fɔ lɔng tɛm, ɛn dis de mek yu nɔ want fɔ it we yu nɔ nid. We yu bigin, fɔ ridyus di kabɔhaydrɛt kin ɛp yu bak fɔ lɛf fɔ it bɔku bɔku it bay we yu de pul wata na yu bɔdi. | Ay kɔlɔstrel: If yu it bɔku fat mit ɛn ful-fat dairy prodakt, dat kin mek yu gɛt bad bad kɔlɔstrel ɛn i kin mek yu gɛt at sik. |
| Blɔd Shuga Kɔntrol: Bikɔs i nɔ gɛt bɔku kabɔhaydrɛt, i de ɛp fɔ kɔntrol di blɔd shuga lɛvɛl we yu gɛt dayabitis ɛn bifo yu gɛt dayabitis. | Di tin dɛn we kin apin to di kidni dɛn: If pɔsin we dɔn ɔlrɛdi gɛt kidni sik it bɔku prɔtin, i kin put ɛkstra lod pan di kidni dɛn ɛn mek dɛn wok wɔs. |
| Fɔ mek di mɔsul dɛn strɔng: Sɔm it dɛn kin mek di mɔsul dɛn lɔs wit di wet we i de lɔs. Bɔt dis we ya de ɛp fɔ mek di mɔsul dɛn kɔntinyu fɔ gɛt trɛnk bikɔs i de gi gud prɔtin. | Yu nɔ gɛt bɛtɛ tin fɔ it: We yu nɔ it frut, vɛjitebul, ɛn grens we gɛt kabɔhaydrɛt, yu nɔ go gɛt di vaytamɛn, minral, ɛn fayv we yu bɔdi nid. |
| Kidni ston ɛn bon wik: Tumɔs prɔtin kin mek di kalsiɔm we pasmak kɔmɔt na di urine. Sɔm stɔdi dɔn sho se dis kin mek di kidni ston ɛn bon wik (ɔstioporosis). |
Udat nɔ fɔ fala dis it?
Dis it nɔr fayn fɔ pipul dɛm wae gɛt sɔm kayn wɛl bɔdi prɔblɛm. If yu gɛt ɛni wan pan dɛn tin ya, nɔ ivin tink bɔt am.
- Pipul dɛn we gɛt sik na dɛn kidni ɔ prɔblɛm dɛn we gɛt fɔ du wit dɛn kidni .
- Mama dɛn we gɛt bɛlɛ ɔ we de gi pikin dɛn bɛlɛ. I impɔtant fɔ mek mama ɛn pikin gɛt balans it insay dis tɛm.
- Pipul dɛn we gɛt prɔblɛm wit kɔnstipɛshɔn . Dis sik kin wɔs we yu nɔ gɛt it dɛn we gɛt fayv.
- Pipul wae gɛt ɔr dɔn gɛt prɔblɛm wit aw pɔrsin de it , wae nɔr de tink bɔt it.
Dɔn, di bɛst pɔsin fɔ disayd if dis fayn fɔ yu na yu dɔktɔ. Tɔk to am ɔ pɔsin we sabi bɔt it ɛn kam wit wan plan we go mek shɔ se yu bɔdi gɛt ɔl di tin dɛn we i nid.
Mɛmba se fɔ tru tru sakrifays fɔ lɛf fɔ it bɔku bɔku it nɔto fɔ it fɔ sɔm tɛm, bɔt fɔ liv fayn layf we yu go ebul fɔ liv fɔ di res ɔf yu layf.
Mɛsej we dɛn kin kɛr go na os
- If yu it tin we gɛt bɔku prɔtin ɛn we nɔ gɛt bɔku kab kin ɛp sɔm pipul dɛn fɔ lɛf fɔ it bɔku bɔku it, bɔt i nɔ fayn fɔ ɔlman.
- Mek shɔ se yu go to yu dɔktɔ bifo yu bigin fɔ it dis kayn it.
- Dis it nɔ fayn fɔ pipul dɛn we gɛt spɛshal kɔndishɔn lɛk kidni sik ɔ we gɛt bɛlɛ.
- Dis we ya kin tranga fɔ kip am fɔ lɔng tɛm, ɛn risk de fɔ mek yu nɔ gɛt bɛtɛ tin fɔ it.
- Fɔ kɔntrol yu wet fɔ ɔltɛm, pas fɔ it fɔ sɔm tɛm, .I impɔtant fɔ it fayn ɛn balans ɛn fɔ liv yu layf we yu fɔ du ɛksɛsayz .
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