Ɔl mama ɛn papa lɛk fɔ si dɛn pikin wɛl ɛn gladi, nɔto so? So, wetin i min fɔ bi ‘fit’? Fɔ tɔk am simpul wan, i min fɔ it fayn, fɔ ple fayn, fɔ du ɛksɛsayz, ɛn fɔ gɛt wɛlbɔdi wet. We dat kin apin, di bɔdi kin rili layt, sik nɔ kin bɔku, ɛn wɔndaful trɛnk ɛn intres kin de fɔ rɔn rawnd wit padi ɛn du ɛnitin.
Udat go ɛp fɔ mek wi pikin dɛn gɛt wɛlbɔdi ɛn ‘fit’ lɛk dis? Fɔ tru, una as mama ɛn papa kin du bɔku tin. Dɔktɔ, ticha, ɛn ɔlman we kam nia di pikin fɔ ɛp fɔ du dis. Dɔn bak, i rili impɔtant fɔ mek di pikin dɛn intres pan dɛn tin ya. Tink bɔt am, if di mama ɛn papa kam wit it we gɛt fayn fayn tin dɛn na os, di pikin sɛf go yus to am, nɔto so? I kin fayn bak if di wan ol famili disayd fɔ du smɔl ɛksesaiz ɔ fɔ go waka togɛda.
Okay, so dis na sɔm simpul lɔ dɛn we kin ɛp yu fɔ mɛn pikin we gɛt wɛlbɔdi, ‘fit’. Bɔt, no lɔ nɔ de we se dɛn fɔ fala dɛn lɔ ya jɔs lɛk aw dɛn de du ɛvride. I nɔ bad fɔ it wan pat pan kek ɔ ayskrim pan batde. Di impɔtant tin na fɔ fala dɛn gud abit ya bɔku tɛm.
Lɛ wi tek wan luk pan dɛn 5 lɔ ya fɔ gɛt wɛlbɔdi pikin.
Na 5 tin ya we rili impɔtant fɔ yu pikin in wɛlbɔdi. Lɛ wi tɔk bɔt dɛn wan bay wan.
1. It difrɛn kayn it dɛn
Yu pikin kin lɛk wan patikyula kayn it. Bɔt i bɛtɛ fɔ mek yu gi yu difrɛn difrɛn it dɛn. We yu it difrɛn it dɛn, yu pikin go gɛt di tin dɛn we i nid, lɛk vaytamɛn ɛn minral. Ɛnkɔrej yu pikin fɔ tray nyu it dɛn. Sɔntɛnde, tin dɛn we dɛn nɔ bin lɛk bifo, lɛk grɛn vɛjitebul, kin lɛk fɔ it mɔ as dɛn de ol.
Tray fɔ it at le 5 frut ɛn vɛjitebul dɛn ɛvride. I go bɛtɛ if dis kin bi 2 savis fɔ frut ɛn 3 savis fɔ vɛjitebul. Na dis na wan ɛgzampul:
- Fɔ brɛkfas: Ad lɛk 4 strawberry (1/2 kɔp) to yu pikin in it (e.g. siriɔs, bred).
- Wit lanch: Na lɛk 6 bebi karɔt.
- As snek na aftanun: wan apul.
- Dinɛs: 1/2 kɔp vɛjitebul lɛk brɔkoli ɛn 1 kɔp lɛtis.
Smɔl tin dɛn lɛk dis kin ɛp yu pikin fɔ gɛt di it we i nid. Pik vɛjitebul ɛn frut dɛn we gɛt difrɛn kɔlɔ. Ɛni kɔlɔ de sho difrɛn tin fɔ it.
2. Gi bɔku wata ɛn milk fɔ drink (Drink Water & Milk) .
We yu fil bad bad wan ɔ yu tɔsti, wata na di bɛst tin. Na fo natin skul kantin de gi yu milk paket. Kalsiɔm impɔtant fɔ mek pikin dɛn gɛt strɔng bon dɛn. Milk na it we gɛt bɔku kalsiɔm.
So ɔmɔs milk pikin nid?
- Yu pikinPikin dɛn we ol bitwin 4 ɛn 8 ia fɔ drink lɛk 2 1/2 kɔp milk ɛvride.
- If yu na pikin we ol 9 ia ɔ pas dat , tray fɔ drink lɛk 3 kɔp milk ɛvride.
Dis kin inklud kaw milk, skim milk, soya milk we gɛt kalsiɔm, ɛn ɔda tin dɛn we dɛn mek wit milk lɛk yogɔt ɛn chiz. Na wan ɔda ɛgzampul dis:
- 2 kɔp milk ɔ soya milk (lɛk 1/2 lita) .
- Wan slais fɔ chɛda chiz
- Wan smɔl kɔp yogɔt (1/2 kɔp) .
If yu pikin lɛk fɔ drink ɔda tin pas wata ɔ milk, i nɔ bad fɔ gi am wan wan glas we gɛt 100% frut jus (nɔ pas 1 kɔp fɔ wan de). Bɔt, stɔp drink dɛn we gɛt shuga (e.g. soda, jus drink, ɛn sɔm spɔt drink dɛn) as yu ebul. Dis na jɔs kalori, ɛn dɛn nɔ de gi di bɔdi di tin dɛn we i nid. Dɔn bak, dis shuga we pasmak kin mek yu gɛt prɔblɛm dɛn lɛk we yu tut kin rɔtin ɛn we yu gɛt bɔku bɔku wet.
3. Tich dɛm fɔ lisin to dɛn bɔdi (Listen to Your Body) .
Aw i kin tan lɛk we pɔsin ful-ɔp? We yu de it, ɛp yu pikin fɔ ɔndastand we dɛn bɛlɛ se "inaf, a ful naw." Sɔntɛnde, wi kin it mɔ bikɔs wi nɔ kin no se wi dɔn ful-ɔp. If wi it bɔku tin, dat kin mek wi nɔ fil fayn ɛn i kin mek wi gɛt bɔku bɔku bɔdi we wi nɔ nid. So, tich yu pikin fɔ it we i angri ɛn stɔp fɔ it we i ful-ɔp.
Imajin aw yu bɛlɛ go vɛks if yu it ɔda kek afta yu dɔn it yu fil. Na so i bi. Na di sem tin fɔ smɔl pikin dɛn bak.
4. Limit di Skrin Taym
Wetin na ‘Skrin Taym’? Na di tɛm we yu pikin kin spɛn fɔ wach TV, wach fim, ɛn ple vidio gem (na in fon, tablɛt, ɔ kɔmpyuta). We yu pikin spɛn tumɔs tɛm fɔ sidɔm na wan ples, i nɔ kin gɛt bɛtɛ tɛm fɔ ple na do ɛn du tin dɛn we gɛt fɔ du wit fɔ rɔn rawnd (e.g., fɔ rayd baysikul, swim, ɔ fɔ ple wit in padi dɛn). Dɔn bak, if yu spɛn bɔku tɛm fɔ luk na skrin bifo yu go slip, dat kin mek yu nɔ slip fayn. di blu layt we de kכmכt na dεn skrin dεm de tεl wi bren se "i nכ tεm fכ slip yet."
Tray nɔ fɔ spɛn pas 2 awa ɛvride pan ‘Skrin Taym’, pas nɔmɔ we yu de yuz kɔmpyuta fɔ du skul wok. Bɔku fayn fayn tin dɛn de fɔ du bifo dat, nɔto so?
5. Ɛnkɔrej dɛn fɔ bi aktif (Be Active) .
Wan pan di wok dɛn we yu smɔl pikin kin du we i smɔl na fɔ no us tin dɛn we i lɛk fɔ du. Nɔto ɔlman lɛk fɔ ple kriket ɔ futbɔl. Sɔntɛm yu pikin lɛk karate, ɔ dans, ɔ rɔn rawnd na do wit in padi dɛn. Yu kin gayd yu pikin fɔ du spɔt ɛn ɔda tin dɛn we i lɛk.
Fɛn we fɔ du sɔm tin dɛn ɛvride. Dis kin bi fɔ ple na gadin, fɔ rayd baysikul, ɔ fɔ go waka wit di famili. Sɔntɛm yu kin ivin mek wan list we gɛt fayn fayn tin dɛn fɔ du we Mama ɔ Papa tɛl yu fɔ lɛf fɔ wach TV ɔ ple kɔmpyuta gem!
We yu de du tin, nɔto jɔs fɔ ɛksesaiz yu bɔdi, bɔt i de mek yu gɛt nyu padi dɛn, tich yu aw fɔ wok as tim, ɛn i de mek yu gɛt gladi at na yu maynd.
Mama ɛn papa dɛn, wi rili gladi fɔ di ɛp we una de ɛp wi!
If yu want yu pikin fɔ bi ‘fit’ pikin, yu as mama ɔ papa kin du bɔku tin fɔ ɛp. Fɔ ɛgzampul, tek tɛm wit di it we yu de kam wit na os, pik it dɛn we gɛt fayn fayn tin dɛn fɔ it, ɛn plan fɔ du tin dɛn we di wan ol famili go du togɛda.
Tɔk bɔt dɛn 5 tin ya wit yu pikin. Sɔntɛm yusɛf go lan nyu tin frɔm yu pikin! We di pikin gɛt wɛlbɔdi, aw i fayn fɔ mek in mama ɛn papa ɔl tu gɛt wɛlbɔdi? Dɔn di wan ol famili go gladi ɛn gɛt wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
So, yu tink se i klia to yu naw se pikin we gɛt wɛlbɔdi ɛn ‘fit’ nɔto jɔs pikin we gɛt bɔdi?
- It difrɛn kayn gud it dɛn we gɛt fayn fayn tin dɛn fɔ it, .
- Drink tin dɛn lɛk klin wata ɛn milk, .
- Di wan dɛn we de lisin to dɛn bɔdi ɛn stɔp fɔ it we dɛn ful-ɔp, .
- Kɔntrol di tɛm we yu de spɛn bifo skrin lɛk TV ɛn fon, .
- Ɛn pikin we de du tin ɛn we de du gud ɛksesaiz ɛvride, na in rili gɛt wɛlbɔdi ɛn gladi at pas ɔlman.
If yu put dɛn abit ya to yu pikin frɔm we i smɔl, dat go ɛp am fɔ liv fayn layf as i de gro. A de wish ɔl yu pikin dɛn fɔ gɛt wɛlbɔdi ɛn gladi at tumara bambay!
Pikin dɛn wɛlbɔdi, pikin dɛn it, pikin dɛn ɛksɛsayz, wɛlbɔdi layf, pikin dɛn wɛlbɔdi, kɔrɛkt it abit, Pikin Fitnɛs
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt