Frɔm we yu kam fɔ no se yu go bi mama, yu dɔn tek tɛm wit wetin yu de it pas aw yu bin de tek tɛm, nɔto so? I rili rili natura. Pan ɔl we yu go dɔn bigin yu de wit kɔfi ɛn donut, naw we yu gɛt smɔl pikin we de gro insay yu, yu de tink tu tɛm bɔt ɔl wetin yu de it. Bikɔs di it we yu de it na di men ɛn di wangren we aw yu pikin go gɛt di tin dɛn we i nid fɔ gro.
we yu bεlε, di protin εn kalsiכm rili implεnt fכ di divεlכpmεnt fכ yu pikin in tisu dεm εn bon dεm. Apat frɔm dat, dɛn nid fɔlik asid bak fɔ mek di pikin nɔ gɛt prɔblɛm wit di pikin in bren ɛn in nervɔs sistɛm. Apat frɔm dat, dɛn nid ayɛn bak pas aw i kin bi fɔ ɛp fɔ mek rɛd blɔd sɛl dɛn we kin kɛr ɔksijɛn go to di pikin. So lɛ wi si us supamakit yu fɔ ad pan yu it insay dis valyu tɛm.
1. Ɔl di Grens dɛn
Wul grens lɛk brawn rays, bɔku wit, ɔts, ɛn ɔda ful grens dɛn kin gɛt wɛlbɔdi pas wayt bred ɛn wayt rays. Dɛn gɛt tin dɛn lɛk fɔlik asid ɛn ayɔn, ɛn dɛn gɛt bɔku fayv bak. Dis fayv de ɛp fɔ mek dɛn nɔ gɛt kɔnstipɛshɔn, we bɔku pipul dɛn kin gɛt we dɛn gɛt bɛlɛ.
Yu kin ad dɛn kayn grens ya to yu it dɛn ɔl di de.
- Na mɔnin: Mek sɔm ɔtmil.
- Lanch: It yu usual curry wit som bran rays.
- Dinɛs: It wan roti we dɛn mek wit chikip ɔ sɔm pitta.
Dis we ya, if yu ad dɛn grens ya to yu it, i go gi yu ɛn yu pikin di ɛnaji ɛn it we dɛn nid.
2. Bins ɛn Lɛntil
Lɛntil na wan tin we nɔ impɔtant na wi kichin. I rili impɔtant bak fɔ put ligɛm lɛk chikip, kawpi, grɛn bins, ɛn soya bin insay yu it insay dis tɛm. Yu kin it dɛn tin ya as dip, insay salad, ɔ ivin bɔyl.
Dɛn nɛt ya nɔto jɔs snek, dɛn na pawaful tin fɔ it we ful-ɔp wit prɔtin ɛn fayv . Bak,
- Ayɔn: I de ɛp di bɔdi fɔ mek blɔd ɛn i de mek di bɔdi nɔ gɛt anemia , we kin apin we uman gɛt bɛlɛ.
- Folate: Dis na di nεchכral fכm fכ fכlik asid. i impɔtant fɔ mek di nyural tyub nɔ fayn na di pikin in nervɔs sistɛm.
- Kalsiɔm: I nid fɔ bil strɔng pikin bon ɛn tit.
- Zink: I rili impɔtant fɔ mek di sɛl gro ɛn di imyun sistɛm.
So, nɔ fɔgɛt fɔ put wan kayn nɛt lɛk dis wan tɛm insay di de.
3. Fish we gɛt ɔyl lɛk salmɔn (Salmon) .
di omega-3 fεt asid dεm implεnt fכ mek di pikin in bren εn in yay dεn divεlכp fayn fayn wan . Salmon na big tin we de mek pɔsin gɛt dis valyu tin. Apat frɔm dat, salmɔn na gud say fɔ gɛt prɔtin ɛn B vaytamɛn dɛn.
Wan pan di tin dɛn we kin mek bɔku pipul dɛn fred we dɛn de it fish na di mɛkuri we de insay am. Bɔt fish dɛn lɛk salmɔn, sadin, ɛn ɛring nɔ gɛt bɛtɛ mɛkuri. Yu kin it dɛn kayn fish ya sef wan, we nɔ gɛt bɔku mɛkuri, te to lɛk 340 gram (12 ɔns) insay wan wik. Bɔt nɔ it big fish lɛk tuna ɛn makrɛl ɔltɛm.
Impɔtant: Mɛmba ɔltɛm fɔ kuk fish fayn fayn wan. Yu kin it am gril, bek, ɔ pripia insay sos.
4. Eg dɛn
Eg na tin we rili izi fɔ mek, we gɛt fayn fayn tin dɛn fɔ it. eg na big sכsכs fכ protin we de gi yu εn yu pikin כl di amino asid dεm we dεn nid. Dɛn gɛt bak pas wan duzin vaytamɛn ɛn minral dɛn.
Fɔ dɛn wan ya, di kɔlin impɔtant mɔ. lεk fכlik asid, kolεn rili imכtant bak fכ di divεlכpmεnt fכ di pikin in bren εn spεnal kכd .
I rili impɔtant: Nɔ ɛva it eg we nɔ kuk ɔ we nɔ kuk fayn. Fɔ ɛgzampul, nɔ it salad we dɛn mek wit raw eg, ɔ bullseye we nɔ kuk fayn, bikɔs dɛn tin ya kin gɛt denja baktri lɛk Salmonella. Ɔltɛm bɔyl ɔ frɛy eg te di wayt ɛn di yolk ɔl tu kuk.
5. Bɛri ɛn Frut dɛn we gɛt Vitamin C
Bεri lεk bluberi εn raspεri gεt bכku vaytam in C, potashכm, folet, εn fayv. Pan ɔl we dɛn tin ya nɔ kɔmɔn na wi kɔntri, wi gɛt bɔku frut dɛn we ivin gɛt wɛlbɔdi na wi kɔntri we wi kin tek in ples.
Tink bɔt frut dɛn lɛk mangostin, guava, ɔrɛnj, ɛn grep . Dɛn tin ya gɛt bɔku vaytamɛn C. Vitamin C na, .
- I de ɛp fɔ mek kolagen, we de ɛp di pikin in skin, in bon dɛn, ɛn in tisu dɛn fɔ gro.
- Di it dɛn we yu de it de ɛp yu bɔdi fɔ tek ayɔn.
- I de mek yu imyun sistɛm strɔng.
So, fɔ ad wan ɔ tu frut lɛk dis to yu it ɛvride, dat kin rili bɛnifit yu.
6. Yogɔt we nɔ gɛt bɔku fat
Plɛn yogɔt we nɔ gɛt bɔku fat kin gɛt wɛlbɔdi pas yogɔt we gɛt shuga ɔ we gɛt flawa. Wan kɔp yogɔt gɛt mɔ kalsiɔm pas wan glas milk. Na it bak we gɛt bɔku prɔtin.
di kalsiכm nכto כnli implεnt fכ divεlכpmεnt fכ yu pikin in bon dεm εn in tit dεm, bכt i impɔtant bak fכ mek yu bon dεm trεnk. Apat frɔm dat, di gud baktri, ɔ probayotiks, we de insay yogɔt, kin rili fayn bak fɔ di wɛlbɔdi na yu dijestiv sistɛm.
Yu kin ad sɔm frut dɛn lɛk banana ɔ mango, ɔ ivin sɔm ɔts to dis klin yogɔt ɛn ɛnjɔy am fayn fayn wan.
| Di kayn it we dɛn kin it | Di men tin dɛn we de mek pɔsin gɛt tin fɔ it | Di bɛnifit we i go gɛt |
|---|---|---|
| Grens dɛn we dɛn nɔ rifin | Fayba, Ayɔn, Fɔlik Asid | Fɔ gi ɛnaji, fɔ mek pɔsin nɔ gɛt kɔnstipɛshɔn. |
| Nat ɛn lentil | Protein, Ayɔn, Fɔlet, Zink | di pikin de gro, fכ mek i nכ gεt anemia, i de rεdכks di dεfεkt dεm we dεn bכn pikin. |
| Fish lɛk salmɔn | Omega-3, we na prɔtin | I impɔtant fɔ mek di pikin in bren ɛn in yay dɛn divɛlɔp. |
| Eg dɛn | Protein, Kɔlin, Vitamin dɛn | fכ di pikin in bren divεlכpmεnt εn di mama in it. |
| Frut dɛn we gɛt bɔku vaytamɛn C | Vitamin C, Fayba, Antiɔksidant dɛn | Iron absorption, we de mek di imyuniti go bifo. |
| Yogɔt we nɔ gɛt bɔku fat | Kalsiɔm, prɔtin, probayotiks | fכ mek di pikin εn mama in bon dεm strכng, fכ εp fכ digεst. |
Bɔt di tin we impɔtant pas ɔl na fɔ no wetin de wok fɔ yu bɔdi. Ɔlman in bɔdi difrɛn. I bɛtɛ fɔ tɔk to yu dɔktɔ bɔt us it dɛn we bɛtɛ fɔ yu, if yu gɛt alɛji, ɔ ɔda sik dɛn we yu gɛt. I impɔtant fɔ go to yu dɔktɔ bifo yu bigin fɔ it ɛni nyu it ɔ tek ɛni vaytamɛn sɔpɔtmɛnt.
Mɛsej we dɛn kin kɛr go na os
- Bεlε nכto tεm fכ it εnitin we yu want, tink se "yu de it fכ tu." Na tɛm fɔ pik ɛn it tin dɛn we gɛt fayn fayn tin dɛn fɔ it, we gɛt kwaliti.
- di nyutriεnt dεm lεk fכlik asid, ayכn, kalsiכm, protin, εn omega-3 implεnt fכ di pikin in hεlth divεlכpmεnt.
- Ad difrɛn it dɛn to yu it ɛvride, lɛk ɔl gren, nɛt, eg we dɛn kuk fayn, fish we nɔ gɛt bɔku mɛkuri, frut, ɛn yogɔt.
- Tek tɛm bad bad wan bɔt aw fɔ it sef. Ɛspɛshali nɔ it tin dɛn we dɛn nɔ kuk ɔ we nɔ kuk fayn lɛk eg, mit, ɛn fish.
- If yu gɛt ɛni kwɛstyɔn bɔt yu it ɔ supamakit, tɔk to yu dɔktɔ ɔltɛm.
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