Yu tink se dɛn tin ya nɔ de na di it we yu de it? (Missing Nutrients) Lɛ wi tɔk bɔt dis!

We wi tink bɔt fɔ gɛt wɛlbɔdi, bɔku pan wi kin tink fɔs bɔt "tin dɛm we wi nɔ fɔ it," nɔto so? Tin dɛm lɛk "ɔyl nɔ gud" ɛn "shuga nɔ gud" na dɛn wi kin wɔri bɔt pas ɔl. Bɔt yu no se we wi jɔs de tink bɔt di tin dɛn we wi fɔ pul na wi it, wi kin rili mis bɔku impɔtant tin dɛn we wi bɔdi nid? Di tin dɛn we dɛn nɔ kin it lɛk dis kin bɔku, ivin fɔ di wan dɛn we tink se dɛn kin it fayn ɛn tek tɛm.

Infakt, 7 men tin dɛn de we wi nɔ no bɔt. Dɛn tin ya na kalsiɔm, potashɔm, fayv, magnɛsiɔm, vaytamɛn A, vaytamɛn C, ɛn vaytamɛn E. Dɛn tin ya impɔtant fɔ di bɔdi. Bɔt nɔ wɔri. Bifo yu go na di famasi ɛn bay bɔku bɔku vaytamɛn pils dɛn we yu nɔ aks dɔktɔ, simpul, wɛlbɔdi we dɛn de fɔ ad dɛn tin ya to yu it. Lɛ wi si aw.

1. Di tin dɛn we gɛt kalsiɔm

Wi ɔl dɔn yɛri frɔm skul se kalsiɔm fayn fɔ bon ɛn tit, ɛn wi kin gɛt kalsiɔm we wi de drink milk. Bɔt kalsiɔm nɔ de stɔp de. Apat frɔm we i de mek wi bon dɛn strɔng, di kalsiɔm rili impɔtant fɔ mek wi kɔntinyu fɔ gɛt wɛlbɔdi, fɔ mek di mɔsul dɛn wok fayn, ɛn bɔku ɔda tin dɛn.

Aw bɔku kalsiɔm yu nid fɔ wan de?

I kin chenj wit di ej.

• Big pipul dɛn we ol 50 ia: 1,000 miligram fɔ wan de.
• Fɔ pipul dɛn we dɔn pas 50 ia: 1,200 miligram fɔ wan de.

Bɔt if yu de pan denja fɔ gɛt ɔstioporosis , we na wan sik we de mek yu bon dɛn tan, tɔk to yu dɔktɔ. I kin tɛl yu fɔ gi am mɔ doz.

I izi fɔ gɛt kalsiɔm frɔm milk ɛn tin dɛn we dɛn mek wit milk. Bɔt if yu nɔ lɛk fɔ drink milk, ɔ if yu gɛt prɔblɛm wit am, nɔ tink se na kalsiɔm pils na di sɔlv. Bɔku ɔda we dɛn de fɔ gɛt kalsiɔm.

2. Pɔtashɔm

Di wan dɛn we sabi bɔt it se: “Pipul dɛn nɔ rili no bɔku tin bɔt potashɔm.” "Bɔku pipul dɛn nɔ kin ivin no aw i impɔtant, mɔ fɔ mek dɛn kɔntinyu fɔ gɛt wɛlbɔdi blɔd prɛshɔn." Potashכm impɔtant bak fכ mek di wata bεlε na wi bכdi, εn fכ mek di nεv εn mכsul dεm wok.

Big pɔsin fɔ gɛt 4,700 miligram potashɔm fɔ wan de. Potassium de rili insay bɔku it dɛn lɛk frut ɛn vɛjitebul. So i go tan lɛk se i izi fɔ gɛt di mɔni we yu nid. Bɔt di prɔblɛm na dat, bɔku pipul dɛn nɔ kin it bɛtɛ frut ɛn vɛjitebul.

We wi tink bɔt banana, wi kin tink bɔt potashɔm. Bɔt ɔda gud we dɛn de fɔ gɛt potashɔm.

3. Fayba - Fayba

Yu go dɔn yɛri bɔku tin bɔt di wɛlbɔdi bɛnifit dɛn we fayv, ɔ wetin wi kɔl am, dis nyutriɛnt gɛt. Bɔt we i kam pan aw yu bɔdi de wok ɛn we yu de gɛt bɛlɛ, bɔku pipul dɛn kin tink se fayv na sɔntin we yu fɔ wɔri bɔt as yu de ol.

So, wetin fayv kin rili du? Apat frɔm we i nɔ de mek pɔsin nɔ gɛt bɛlɛ, fayv kin ɛp bak fɔ protɛkt yusɛf frɔm at sik, tayp 2 dayabitis, ɛn sɔm kayn kansa. I impɔtant bak fɔ di wan dɛn we de tray fɔ lɛf fɔ it bɔku bɔku it bikɔs it dɛn we gɛt fayv kin ɛp yu fɔ fil ful ɛn nɔ gɛt bɔku kalori.

Aw bɔku fayv yu nid fɔ wan de?

• Uman dɛn (we ol 19-50 ia): 25 gram fɔ wan de
• Uman dɛn (we ol 51+ ia): 21 gram fɔ wan de
• Man dɛn (we ol 19-50 ia): 38 gram fɔ wan de
• Man (we ol 51+): 30 gram fɔ wan de

Di it dɛn we gɛt bɔku fayv na ɔl di grens, ligɛm (chikip, lentil, ɛn bins), vɛjitebul, ɛn frut. Blak bins, swit pata (we gɛt skin), pia, ɛn bran bred gɛt bɔku fayv mɔ.

4. Magnɛsiɔm we de na di wɔl

Magnesium na ɔda impɔtant tin we de insay ɔl di tin dɛn we de apin na wi bɔdi. Magnesium impɔtant fɔ mek di bon dɛn strɔng, fɔ mek di bɔdi gɛt wɛlbɔdi, ɛn fɔ mek di at, di mɔsul dɛn, ɛn di nervɔs sistɛm wok fayn.

Aw bɔku magnɛsiɔm yu nid fɔ wan de?

• Uman dɛn (we ol 19-30 ia): 310 miligram fɔ wan de
• Uman dɛn (ej 31+): 320 miligram fɔ wan de
• Man dɛm (we ol 19-30 ia): 400 miligram fɔ wan de
• Man (ej 31+): 420 miligram fɔ wan de

Di bɛst say fɔ gɛt magnɛsiɔm na Brazil nat, ɔl grens, fish lɛk halibut, ɛn amɔnd .

5, 6, 7. Vitamin A, C, ɛn E

Ɔl dɛn tri vaytamɛn ya rili impɔtant fɔ wi wɛlbɔdi.

Vitamin A we gɛt di sik

Wi no se dis na tin we rili fayn fɔ si. Nɔto dat nɔmɔ, bɔt vaytamɛn A impɔtant bak fɔ mek di bɔdi gɛt di sik ɛn di tisu dɛn we de gro na di bɔdi. Wan big man nid 900 maykrogram fɔ wan de ɛn uman nid 700 maykrogram . Yɔlɔ ɛn dak grɛn vɛjitebul ɛn frut dɛn lɛk swit pata, karɔt, ɛn spinach gɛt bɔku vaytamɛn A.

Vitamin C we de na di bɔdi

Vitamin C na pawaful antiɔksidant we de mek di imyun sistɛm strɔng. I de mek di bɔdi in sɛl dɛn nɔ pwɛl. I de ɛp bak fɔ mek kolagen, we impɔtant fɔ di bon dɛn ɛn di katilej. Wan big man nid 90 miligram fɔ wan de ɛn uman nid 75 miligram . Yu kin gɛt vaytamɛn C frɔm tin dɛn lɛk rɛd bɛl pepa, ɔrɛnj, strawberry, ɛn brɔkoli .

Vitamin E we gɛt di sik

We bɔku pipul dɛn kin stɔp fɔ it tin dɛn we gɛt bɔku fat fɔ mek dɛn gɛt wɛlbɔdi, dɛn kin avɔyd bak it dɛn we gɛt vaytamɛn E. Dis na bikɔs vaytamɛn E kin de mɔ na nɛt, sid, ɛn ɔyl . Na pawaful antiɔksidant bak. So, i impɔtant fɔ ridyus bad fat (saturated ɛn trans fats) ɛn ad sɔm gud fat (unsaturated fats) to yu it. Wan big pɔsin nid lɛk 15 miligram vaytamɛn E fɔ wan de. I de insay tin dɛn lɛk sanflawa sid, amɔnd, ɛn pinat bɔta .

Ɔda tin dɛn we de mek pɔsin fil fayn we nid spɛshal atɛnshɔn

Sɔm spɛshal grup dɛn nid fɔ tink mɔ bɔt dɛn tin ya we de mek dɛn bɔdi fayn.

• Vitamin D: Vitamin D impɔtant fɔ mek di bɔdi tek di kalsiɔm. Wi bɔdi kin mek vaytamɛn D we wi de na di san. So, pipul dɛm wae nɔr kin go na do bɔrku, kin wɛr sanglas ɔltɛm, ɛn wae gɛt dak skin kin gɛt vaytamɛn D.
• Fɔlik Asid: Dis impɔtant fɔ uman dɛn we dɛn gɛt bɛlɛ. Dis kin ɛp fɔ ridyus di risk fɔ bɔn difrɛns na di pikin. Pan ɔl we lentil, spinach, ɛn brɔkoli gɛt fɔlik asid, i impɔtant fɔ mek uman dɛn we gɛt bɛlɛ tek fɔlik asid tablɛt lɛk aw dɛn dɔktɔ tɛl dɛn.
• Ayɔn: Ayɔn impɔtant mɔ fɔ yɔŋ uman dɛn ɛn mama dɛn we gɛt bɛlɛ. Fɔd dɛn lɛk mit, spinach, chikip, ɛn soya bin gɛt ayɛn.
• Vitamin B12: Dis impɔtant fɔ mek di rɛd blɔd sɛl dɛn kɔmɔt. As wi de ol, di ebul we wi ebul fɔ tek vaytamɛn B12 frɔm it de go dɔŋ. So, ɔlman we dɔn pas 50 ia fɔ tink bɔt fɔ it tin dɛn we gɛt vaytamɛn B12 ɔ fɔ tek sɔpɔtmɛnt lɛk aw dɛn dɔktɔ tɛl dɛn.

Yu nɔ go ebul fɔ kɔmpɛns dis dɛfisiɛns wit sɔpɔtmɛnt?

Yu go tink se i go izi fɔ gɛt ɔl dis na vaytamɛn pil pas fɔ wɔri bɔt fɔ fɛn it. Bɔt masta sabi bukman dɛn se supamakit fɔ bi las tin fɔ du.

Dɛn min fɔ tek sɔpɔtmɛnt dɛn apat frɔm di it we gɛt wɛlbɔdi, nɔto fɔ tek in ples. Infakt, stɔdi dɔn sho se supamakit nɔ de gi di sem nyutrishɔn bɛnifit dɛn lɛk natura it dɛn.

Na tru se sɔm tɛm dɛn de, yu dɔktɔ kin tɛl yu fɔ tek ɔda mɛrɛsin. Fɔ ɛgzampul, if yu de pan denja fɔ gɛt ɔstioporosis, dɛn kin tɛl yu fɔ tek kalsiɔm ɛn vaytamɛn D sɔpɔtmɛnt.

Bɔt mɛmba se, nɔ ɛva tek supamakit dɛn we yu want. Sɔm nyutriɛnt dɛn kin bi pɔyzin to di bɔdi if dɛn tek am pasmak. So, luk di it we yu de it ɛn tɔk to yu dɔktɔ fɔ disayd if yu rili nid fɔ tek sɔpɔt.

Aw a go no if a de gɛt dɛn tin ya we go mek a gɛt inof?

I nɔ izi fɔ no gud gud wan if a de gɛt ɔl dɛn nyutriɛnt ya. We yu luk di lɛbl pan it paket, infɔmeshɔn de bɔt tin dɛn lɛk fayv ɛn vaytamɛn C, bɔt i at fɔ fɛn infɔmeshɔn bɔt ɔl ɔda tin, lɛk potashɔm ɛn magnɛsiɔm.

So wetin na di sɔlv? Yu fɔ rayt ɔl wetin yu de it na buk, wej am pan skel, ɛn kɔl am wit kɔlkyulɛta? Nɔ, masta sabi pipul dɛn se yu nɔ nid fɔ du dat. Dɛn se: “Nɔ wɔri tumɔs bɔt di rayt kɔlkyulɛshɔn.”

Bifo dat, tray fɔ it difrɛn it dɛn. Fokus pan frut, vɛjitebul, ɛn ɔl di tin dɛn we dɛn kin it. Dat na di bɛst we fɔ gɛt ɔl di tin dɛn we yu bɔdi nid. Agen, nɔ jɔs tink bɔt wetin nɔ fayn fɔ it. Bifo dat, tink bɔt us gud tin dɛn yu go ad pan yu it. Nɔ pul wan it kɔmɔt kpatakpata jɔs bikɔs i gɛt smɔl ɔyl ɔ smɔl shuga. I kin gɛt ɔda impɔtant tin dɛn we yu rili nid.