Sunethra (we ol 38 ia) bin kam na mi klinik las Tude mɔnin ɛn i bin fil taya bad bad wan ɛn i nɔ bin taya. Na skul ticha.
"Dɔkta Priya, pan ɔl we a kin slip fɔ 8 awa na nɛt, a kin wek na mɔnin wit nɔ ɛnaji. A kin fil taya pasmak. A kin it sɔntin lɛk jam ɔ bɔn wit bred na mɔnin ɛn drink wan kɔp ti wit 3 spun shuga. Bɔt bay 12 noon, mi bɔdi dɔn taya ɔltogɛda," Sunethra prɛzɛnt in prɔblɛm.
A bin de ɛksplen to am wit kol at se, "Sunethra, yu prɔblɛm de na yu brɛkfas it. Di rifin carbs we yu de it na mɔnin, lɛk shuga ɛn wayt bred, de mek yu blɔd shuga lɛvɛl go spayk ɛn afta dat i go drɔp bak kwik kwik wan (Sugar Crash). Dis na di men rizin we mek yu fil taya na mɔnin. Wi bɔdi tan lɛk supa mashin. I nid fɔ fuel wit di bɛst nyutrishɔnal fiul we yu bigin." di de. Tide, lɛ wi tɔk bɔt aw fɔ mek yu gɛt balans it we go ɛp yu fɔ de strɔng ɔl di de."
🚨 Rɛd Flag dɛn we nid fɔ go na dɔktɔ wantɛm wantɛm
Pan ɔl we yu taya ɔltɛm ɛn nɔ gɛt trɛnk kin bi bikɔs yu de it nɔmal it, if yu gɛt dɛn sayn ya, yu fɔ go to dɔktɔ kwik kwik wan bikɔs dɛn kin bi sayn fɔ wan sik we rili siriɔs (e.g., anemia, tayroyd prɔblɛm, ɔ dayabitis):
- Krεse taya (sεvεr taya) wae kin de fכ sכm wik pan כl we yu rεst εn slip fayn.
- I nɔ kin izi fɔ lɛ i lɔs di bɔdi wet kwik kwik wan we yu nɔ tray fɔ du am.
- Swel na di frɔnt pat na di nɛk (Goitre) ɔ i nɔ ebul fɔ bia wit kol/ɔt pasmak.
- Fɔ fil se yu tɔsti pasmak, yu kin pis bɔku tɛm, ɛn yu nɔ kin si fayn.
- Fɔ blo bad bad wan ɛn yu chɛst kin tayt ivin we yu de du smɔl smɔl wok dɛn.
3 bad bad it dɛm we de ambɔg wi bɔdi
Bɔku pipul dɛn, we kin op fɔ sev tɛm na mɔnin, kin yus fɔ it dɛn tin ya we kin ambɔg di bɔdi bad bad wan:
1. Fɔd we dɛn dɔn prosɛs: Sɔsish, it dɛn we dɛn pak, ɛn tin dɛn we dɛn kin mek na bekɛri gɛt atifishal flawa ɛn tin dɛn we kin mek dɛn nɔ pwɛl, ɛn dɛn nɔ kin gɛt bɛtɛ tin fɔ it.
2. Drink dɛn we gɛt shuga: Atikul frut jus, drink we gɛt kabon, ɛn ti/kɔfi we gɛt shuga kin mek yu gɛt bɔku bɔku bɔdi ɛn yu kin gɛt dayabitis mɔ ɛn mɔ.
3. Trans Fat: Trans fat we de insay dip-fried fast fud kin klos di blɔd vesel ɛn mek yu gɛt at atak.
Aw fɔ pripia brɛf fɔ mek yu gɛt trɛnk ɔl di de
Bεlεns it na it we gεt dεn nyutriεnt dεm ya di rayt prכpכshכn:
- Kabohaydrɛt (Kabohaydrɛt - 45-65%):Gi di bɔdi ɛnaji fɔ wok ɛvride. Bifo yu it wayt rays ɛn wayt bred, pik kɔmpleks kabɔhaydrɛt dɛn lɛk bran brawn rays, bɔku wit, ɛn ɔts.
- Protein (Protein - 10-35%): I impɔtant fɔ mek di mɔsul dɛn gro ɛn di imyuniti. Put eg, fish, lentil, chikip, ɔ grɛn bins insay yu brɛf.
- fεt dεm we gεt hεlth (Fεt - 20-35%): I de εp fכ mek di bren wok εn fכ mek כmon. Yu kin gɛt gud fat frɔm it dɛn lɛk avokado, ɔliv ɔyl, sɛsam sid, ɛn pinat.
- Fayba, Vitamin, ɛn Minral: Fresh frut ɛn grɛn vɛjitebul kin ɛp di bɔdi in mɛtabolism fɔ wok fayn fayn wan.
Ki komponent dɛm fɔ balans ɛvride it (NHS gayd) .
| Kategori fɔ it | I fayn fɔ yuz am ɛvride | Big big bɛnifit dɛn fɔ wɛlbɔdi biznɛs |
|---|---|---|
| Frut ɛn vɛjitebul dɛn | At least 5 portions a de (5-a-de) . | I gɛt bɔku vaytamɛn C, potashɔm, ɛn antiɔksidant, i de protɛkt pɔsin frɔm sik. |
| Bran grens dɛn | Na lɛk 1/3 pan di ɔl it | I gɛt bɔku fayv, we de protɛkt di insay; de rilis enaji sloslo tru di de. |
| Milk ɛn tin dɛn we dɛn mek wit milk | Na smɔl kwantiti (lɔ fat) . | I de mek di bon dɛn strɔng bikɔs i gɛt bɔku kalsiɔm ɛn vaytamɛn D. |
| Klin wata | 2.5 - 3 lita fɔ wan de (8-10 glas) | I de mek di wata nɔ de na di bɔdi ɛn i de mek di bren wok fayn ɛn di tɛmpracha na di bɔdi. |
Di tin dɛn we yu fɔ du & wetin yu nɔ fɔ du
| ✔️ Tin dɛn fɔ du (Du) | ❌ Nɔ fɔ du am |
|---|---|
| Drink wan glas klin wata jɔs afta yu wek na mɔnin fɔ mek yu bɔdi gɛt nyu trɛnk. | Nɔ drink atifishal ɛnaji drink fɔ mek yu gɛt ɛnaji ɔl di de. |
| Plan ɛn pripia di vɛjitebul ɛn grens dɛn we yu nid fɔ di wan ol wik bifo tɛm na di wikɛnd (Meal Prep). | Nɔ ɛva skip fɔ it brɛf. Na di impɔtant tin we kin afɛkt di tin dɛn we yu de du fɔ yu de. |
| If yu drink ti ɔ kɔfi, tek am fɔ at le wan awa afta yu dɔn it men it (fɔ mek yu nɔ ambɔg di ayɔn we yu de tek). | Nɔ it tin dɛn we gɛt ɔyl, spays, ɔ big it na nɛt. Dis kin mek yu nɔ fil fayn ɛn yu kin taya di nɛks mɔnin. |
❓ Sɔm ɔda kwɛstyɔn dɛn we yu kin gɛt (FAQ)
Wetin mek wayt bred nɔ fayn fɔ it brɛf? ▼ we dɛn kɔl
Wait bred na simpul stach we dɛn dɔn pul in fayv. I kin tek di bɔdi kwik kwik wan ɛn i kin mek di blɔd shuga go ɔp kwik kwik wan, bɔt i kin fɔdɔm bak kwik kwik wan insay sɔm awa. Dis kin mek yu fil se yu taya pasmak ɛn angri insay di de.
Wetin na di bɛst kayn prɔtin fɔ di wan dɛn we nɔ de it bif fɔ it fɔ brɛf? ▼ we dɛn kɔl
Pipul dɛn we nɔ de it bif kin gɛt prɔtin we gɛt bɔku tin fɔ it frɔm ligɛm lɛk chikip, mung bins, pis, ɛn lentil, ɛn bak nat lɛk soya, tofu, ɛn pinat.
Yu tink se we yu nɔ gɛt wata na yu bɔdi, dat kin mek yu nɔ gɛt bɛtɛ trɛnk? ▼ we dɛn kɔl
yes, di wata we de na wi bכdi de dכn ivin 1-2%, we de ridyus di bכdi vכlyum εn sכmtεm di כksijεn we de rich na di bren. Dis kin afɛkt bad bad ed pen, taya, ɛn nɔr kin pe atɛnshɔn pan di maynd.
Yu tink se we pɔsin drink kɔfi, dat kin mek i gɛt mɔ trɛnk ɔltɛm? ▼ we dɛn kɔl
Pan ɔl we di kafin we de insay kɔfi kin wek di bren fɔ sɔm tɛm, if pɔsin drink pasmak, i kin mek i nɔ slip fayn ɛn i kin mek di bɔdi nɔ gɛt bɛtɛ trɛnk igen as tɛm de go. I bεst fכ limited kכfi fכ jכs 1-2 kכp wan de.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt