yu don si sohm drink, milk, en bred we dem lebul "fortified"? Ɔ "ad vaytamɛn D"? Dis na wetin wi jɔs kɔl "functional foods." In ɔda wɔd, na it dɛn we dɛn dɔn ad wit ɔda tin dɛn we go bɛnifit wi wɛlbɔdi, apat frɔm di tin dɛn we de insay dɛn it dɛn de we natin nɔ de fɔ du. So yu tink se dɛn it ya rili fayn fɔ wi at wɛlbɔdi? So, us nyutriɛnt dɛn wi rili nid? Lɛ wi tɔk bɔt dis ditayli tide.
Bɔt bifo wi tɔk bɔt dɛn ‘spɛshal’ it ya, sɔm gud abit dɛn de we wi ɔl fɔ rili gɛt. Dɛn tin ya na di fawndeshɔn fɔ gɛt wɛlbɔdi at. If yu nɔ du dɛn tin ya fayn, jɔs fɔ it dɛn ‘spɛshal’ it dɛn de nɔ go gi bɔku rizɔlt.
- It fresh it dɛn we gɛt fayn fayn tin dɛn fɔ it: Put bɔku frut, vɛjitebul, grɛn, ɔl gren (lɛk malet, ɔts, brawn rays), ɛn it dɛn we nɔ gɛt bɔku fat we gɛt dairy (lɛk yogɔt) insay yu it ɛvride.
- Ɛksesaiz: Du at le 30 minit ɛksesaiz we nɔ gɛt bɛtɛ trɛnk ɛvride. Fɔ waka kwik kwik wan, fɔ rɔn, ɔ fɔ rayd baysikul na fayn tin dɛn fɔ du.
- Nɔ smok kpatakpata: Dis na wan pan di big ɛnimi dɛn na di at.
- Kɔntrol sɔl: Tek tɛm wit di bɔku sɔl we yu de ad to yu it.
Wae yu dɔn mek dɛn bɛsik tin ya bi yu abit, fɔ no bɔt di 5 nyutriɛnt dɛm we dɛn ad pan di fayn fayn it dɛm we wi bin dɔn tɔk bɔt, go ɛp yu fɔ mek yu at gɛt wɛlbɔdi.
5 tin dɛn we de ɛp yu at
Lɛ wi luk naw wetin na dɛn spɛshal tin ya we dɛn ad ɛn aw dɛn kin ɛp wi bɔdi.
1. Di at in bɛst padi: Omega-3 fat asid
Yu go mɔs dɔn yɛri bɔt omega-3. Ɛspɛshali di kayn omega-3 dɛn we dɛn kɔl DHA ɛn EPA rili impɔtant fɔ wi at.
- Natural sources: Fish we gɛt ɔyl lɛk salmon, tuna, ɛn makrɛl, ɛn smɔl smɔl tin dɛn we dɛn kin pul frɔm nɛt lɛk amɔnd, walnut, ɛn kash.
- As Functional Foods: Dɛn kin ad dɛn tin ya naw to it dɛn lɛk soya prodakt, milk, yogɔt, eg, sɔm kayn pasta, ɛn majarin.
Omega-3 dεm de εp fכ kכntrכl inflameshn na di bכdi, we kin mek yu gεt at sik. Dɛn kin mek bak di blɔd vesel dɛn ebul fɔ chenj ɛn i nɔ kin mek di blɔd klɔt.
Nɔto dis nɔmɔ, dɛn se Omega-3 de ɛp fɔ mek yu maynd gɛt wɛlbɔdi, fɔ mɛmba tin, ɛn fɔ ridyus di risk fɔ gɛt tin dɛn lɛk rεumatoid at.
2. Plant Strכl εn Stanol: We De Intafεr wit Kכlestכl Absכpshכn
Dis na natura kɔmpawnd dɛn we kɔmɔt frɔm plant dɛn. Fɔ tɔk am simpul wan, dɛn fiba di kɔlɔstrel we de na plant dɛn. Wi kin kɔl dɛn tin ya bak ``Fytosterols``.
- Ples dɛn we kin apin na di wɔl:Dɛn kin de na nɛt, nat ɔyl, bins, frut, ɛn vɛjitebul.
- As Functional Foods: Yu kin fɛn dɛn tin ya na majarin, bɔta, sɔm frut drink, yogɔt, milk, ɛn snek ba na makit.
Dɛn tin ya de wok di kayn we we rili wɔndaful. Dɛn Plant Stɛrol ɛn Stanol ya de blok di absɔpshɔn fɔ di kɔlɔstrel frɔm di it we wi de it insay wi bɔdi frɔm wi insay. So, dεn de εp bכku fכ ridyus di lεvεl כf LDL ("bad") kכlestכl na wi bכdi. Dɛn se if yu gɛt lɛk 2-3 gram pan dɛn tin ya fɔ wan de, yu kin gɛt dis rizɔlt.
3. I impɔtant fɔ digest ɛn di at: Fayba
Fayba na tin we wi ɔl no, bɔt bɔku pipul dɛn nɔ kin gɛt di fayv we dɛn nid ɛvride.
- Di tin dɛn we kin apin na di wɔl: frut, vɛjitebul, grɛn, ligɛm lɛk bins, pis, ɔl grens (ɔt, malet, bali), ɛn nɛt.
- Fɔd dɛn we de wok: Prɔdak dɛn de lɛk bred, waf, siriɔs, ɛn soya milk we dɛn ad fayv.
Fayba de mek wi LDL ("bad") kכlestכl lεvεl dכn, we de ridyus di risk fכ at sik. I de ɛp bak fɔ digest ɛn i de mek pɔsin nɔ gɛt kɔnstipɛshɔn. Fayba kin ɛp bak fɔ ridyus sɔm kayn kansa.
4. Nɔto jɔs fɔ bon: Kalsiɔm
Pan ɔl we di wɔd kalsiɔm kin kam na wi maynd we wi tink bɔt tit ɛn bon, kalsiɔm impɔtant bak fɔ mek di at wok fayn fayn wan.
- Natural sources: Di it dɛn we dɛn mek wit milk lɛk milk, yogɔt, ɛn chiz. Apat frɔm dat, grɛn vɛjitebul dɛn lɛk spinach ɛn kelɛb, bins, amɔnd, ɛn sɛsam sid dɛn gɛt kalsiɔm bak.
- As Functional Foods: Yu kin si frut drink, bred, ɛn soya prodakt wit ad kalsiɔm.
Kalsiɔm de ɛp fɔ mek di at rit nɔmal. I impɔtant bak fɔ mek blɔd klɔt ɛn fɔ mek di nerve impuls dɛn transmit.
5. Apat frɔm wetin yu kin gɛt frɔm di san layt: Vitamin D
Lɛk kalsiɔm, bɔku pipul dɛn nɔ gɛt vaytamɛn D. Wi bɔdi kin mek vaytamɛn D we wi skin de na di san, bɔt nɔto ɔltɛm i kin du fɔ wi.
- Usay i kin apin na di wɔl: Smɔl smɔl tin dɛn kin de na tin dɛn lɛk fish we gɛt ɔyl ɛn eg yolk.
- As Fɔd we De Fɔs: Dɛn kin si milk, yogɔt, chiz, frut drink, siriɔs, ɛn majarin we dɛn ad vaytamɛn D.
Risach dɔn sho se vaytamɛn D kin ɛp fɔ mek yu nɔ gɛt ay blɔd prɛshɔn ɛn pwɛl di blɔd vesel dɛn. Vitamin D impɔtant bak fɔ mek di imyun sistɛm strɔng, fɔ mek yu nɔ gɛt pwɛl hat, ɛn fɔ mek yu bon dɛn gɛt wɛlbɔdi.
| Nutrient sɛkshɔn | Men bɛnifit fɔ di at ɛn bɔdi |
|---|---|
| Omega-3 we gɛt di sik | I de ridyus di risk fɔ gɛt at atak, i de mek di blɔd vesel dɛn ebul fɔ chenj, ɛn i de mek di blɔd nɔ klɔt. |
| Plant Stɛrol & Stanol dɛn | i de ridyus di bכdi in absכpshכn fכ kכlestכl frכm it, i de lכs di LDL ("bad") kכlestכl lεvεl. |
| Fayba we dɛn kɔl | i de ridyus di LDL ("bad") kכlestכl εn di risk fכ at sik, εn i de mek i izi fכ digεst. |
| Kalsiɔm we dɛn kɔl | I de kɔntrol di at bit, i de ɛp fɔ mek blɔd klɔt, ɛn i de mek di bon ɛn tit dɛn strɔng. |
| Vitamin D we gɛt di sik | I kin ɛp fɔ mek yu nɔ gɛt ay blɔd prɛshɔn ɛn at pwɛl, i kin mek yu gɛt imyuniti. |
Fɔ dɔn, di tin we impɔtant pas ɔl
Pan ɔl we dɛn it dɛn ya we de wok fayn kin mek wi gɛt mɔ wɛlbɔdi, wi nid fɔ ɔndastand se dɛn nɔto majik . Fɔ it di rayt we, fɔ mek yu gɛt wɛl bɔdi, fɔ liv yu layf fayn fayn wan, ɛn fɔ chɛk yu dɔktɔ ɔltɛm na di rial sikrit fɔ mek yu gɛt wɛlbɔdi.
If yu want fɔ no mɔ bɔt dis, ɔ if yu want fɔ no us tin dɛn we yu bɔdi nid ɛn aw fɔ gɛt dɛn di bɛst we, mek shɔ se yu tɔk to yu dɔktɔ . Nɔto ɔltin we yu de si na advatayzmɛnt go fayn fɔ yu. Yu dɔktɔ na di bɛst pɔsin fɔ tɛl yu wetin bɛtɛ fɔ yu, i go dipen pan yu wɛlbɔdi prɔblɛm.
Mɛsej we dɛn kin kɛr go na os
- ‘Functional foods’, ɔ it dɛn we gɛt bɛtɛ it, kin ɛp fɔ sɔpɔt at wɛlbɔdi. Bɔt dɛn nɔ de tek ples fɔ wɛlbɔdi layf.
- Di fawndeshɔn fɔ gɛt wɛlbɔdi at na fɔ it tin dɛn ɔltɛm (frut, vɛjitebul, ɔl di tin dɛn we yu kin it), fɔ du ɛksɛsayz ɔltɛm , fɔ avɔyd fɔ smok, ɛn fɔ kɔntrol di we aw yu de it sɔl.
- Omega-3, Plant Sterols, Fayba, Calcium, ɛn Vitamin D na tin dɛn we rili fayn fɔ di at. Dɛn kin gɛt dɛn tin ya frɔm natura l it dɛn ɛn bak frɔm it dɛn we gɛt fɔt.
- Bifo yu mek ɛni big chenj pan yu it, ɔ abop pan spɛshal it dɛn lɛk dɛn tin ya, mek shɔ se yu go to yu dɔktɔ.
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