Wi ɔl kin it bɔku it dɛn ɛvride. Na nɔmal tin fɔ it we wi angri. Bɔt yu dɔn ɛva tink bɔt aw dis "it" valyu pas jɔs sɔntin we yu de du fɔ ful yu bɛlɛ? Infakt, di it we wi de it tan lɛk mɛrɛsin fɔ wi bɔdi. Dis it na pila fɔ trɛnk we de protɛkt wi frɔm sik, gi wi trɛnk fɔ du wi wok we wi de du ɛvride, ɛn mek wi gladi. So tide, lɛ wi tɔk, simpul wan, bɔt dis tɔpik bɔt it.
Fɔ tɔk am simpul wan, wetin na it?
Nyutrishɔn de tɔk bɔt di ɔl di tin dɛn we wi bɔdi nid frɔm di it we wi de it ɛn drink ɛn yuz dɛn fɔ mek di bɔdi kɔntinyu fɔ de. Tink bɔt wi bɔdi lɛk motoka. Jɔs lɛk aw motoka nid petrol fɔ mek i ebul fɔ rɔn, na so wi bɔdi nid trɛnk fɔ wok. Da ɛnaji de kɔmɔt frɔm it. Dɔn bak, di motoka nid tin dɛn lɛk injin ɔyl ɛn kɔlant fɔ mek di injin kɔntinyu fɔ wok fayn fayn wan. Semweso, ɛni ɔgan ɛn sistɛm na wi bɔdi nid tin dɛn lɛk vaytamɛn ɛn minral fɔ mek i wok fayn. We ɔl dis kam togɛda, dɛn kin se wi "well-nourished."
Di valyu we gud it gɛt pas fɔ jɔs gi pɔsin trɛnk. Risach dɔn sho se if pɔsin it fayn, dat kin mek i nɔ gɛt siriɔs sik dɛn lɛk dayabitis, at sik, ɛn strok . Ilɛksɛf yu gɛt kol ɔ yu de wɛl afta dɛn dɔn du yu ɔpreshɔn, gud it kin ɛp yu fɔ wɛl. Tide, masta sabi bukman dɛn de ivin luk fɔ di impak we it we pɔsin de it gɛt pan di maynd wɛlbɔdi.
Dat min se wetin yu de it gɛt dairekt impak pan yu bɔdi wɛlbɔdi ɛn bak pan yu maynd wɛlbɔdi. So i fayn fɔ tek kia smɔl pan wetin wi de it, nɔto so?
Wetin na dɛn tin ya we de mek pɔsin in bɔdi fayn?
Wi kin sheb di tin dɛn we de insay di it we wi de it to tu men kategori. Jɔs lɛk di spɛshal fɔs ɛn sɔpɔt yunit dɛn na wi ami. Dɛn tu tin ya rili impɔtant.
1. Makronutriɛnt: Dis na di men tin dɛn we wi bɔdi nid mɔ ɛn gi wi ɛnaji. Dɛn tin ya tan lɛk di fawndeshɔn fɔ wi bɔdi.
2. Maykro nyutriɛnt: Dis na vaytamɛn ɛn minral dɛn we di bɔdi nid smɔl smɔl, bɔt dɛn impɔtant.
Apat frɔm dɛn tu tin ya, wata na impɔtant tin bak we wi nɔ go ebul fɔ du if wi nɔ gɛt am. Wata na di tin we de kɛr dɛn tin ya go ɔlsay na di bɔdi ɛn kɛr ɔksijɛn go na di sɛl dɛn.
Makronutriɛnt - Wi ɛnaji sɔs dɛm
Dis na di men grup dɛm we de gi wi bɔdi di ɛnaji fɔ wok ɛvride.
- Kabohaydrɛt: Fɔ tɔk am simpul wan, stach, shuga, ɛn fayv na wi men tin dɛn we de gi wi trɛnk. Kabohaydrɛt kin de na it dɛn lɛk rays, bred, pɔt, swit pata, ɛn nuts.
- Di prɔtin dɛn: .Dɛn tin ya na di tin dɛn we de mek di bɔdi de bil. Di prɔtin dɛn impɔtant fɔ mek di mɔsul dɛn bil, fɔ mɛn wund dɛn, ɛn fɔ mek di ɔmon dɛn wok fayn fayn wan. Wi kin gɛt prɔtin frɔm it dɛn lɛk mit, fish, eg, milk, lentil, chikip, ɛn grɛn bins.
- Lipid: Dis na fat ɛn ɔyl. Dɛn kin kip ɛnaji ɛn ɛp di bɔdi fɔ tek sɔm vaytamɛn dɛn. Bɔt, i nɔ fayn fɔ tek dɛn tin ya pas aw i nid. Fɔd lɛk kokonat ɔyl, kash, pinat, avokado, ɛn tin dɛn we dɛn mek wit milk gɛt lipid.
Maykronutriɛnt - Smɔl bɔt valyu
Wi nid dɛn tin ya smɔl smɔl, lɛk miligram ɔ maykrogram. Bɔt if yu nɔ gɛt ɛni wan pan dɛn tin ya, dat kin mek yu gɛt siriɔs wɛlbɔdi prɔblɛm. Dɛn tin ya de insay tu kayn: vaytamɛn ɛn minral.
Vitamin dɛn we dɛn kin yuz
Dɛn tin ya kin ɛp wi bɔdi fɔ du bɔku tin, lɛk fɔ mek wi ebul fɔ du di wok fayn fayn wan ɛn fɔ mek wi nɔ gɛt sik.
| Vitamin we gɛt di sik | Wetin de ɛp di bɔdi? |
|---|---|
| Vitamin A we gɛt di sik | Impɔtant fɔ di imyun sistɛm, di yay, ɛn di mɛtabolik wok. |
| Vitamin B (B1-B12) we gɛt di sik. | I de ɛp fɔ chenj it to ɛnaji ɛn mek di blɔd vesel, bren, ɛn nervɔs sistɛm wɛl. |
| Vitamin C we de na di bɔdi | I de mek di bɔdi ebul fɔ fɛt di sik, i de ɛp fɔ mek di wund dɛn wɛl, ɛn i impɔtant fɔ mek di tisu dɛn gro. |
| Vitamin D we gɛt di sik | I de wok wit kalsiɔm fɔ mek di bon dɛn strɔng ɛn i impɔtant bak fɔ di bren wɛlbɔdi. |
| Vitamin E we gɛt di sik | I de protɛkt di bɔdi in sɛl dɛn. I de ɛp fɔ mek di rɛd ɛn wayt blɔd sɛl dɛn kɔntinyu fɔ gɛt wɛlbɔdi. |
| Vitamin K we gɛt di sik | I de ɛp fɔ mek blɔd klɔt ɛn mek i nɔ blɔd pasmak. |
Minral dɛn we dɛn kin yuz fɔ mek tin dɛn
Dɛn tin ya impɔtant bak fɔ difrɛn tin dɛn we de apin na di bɔdi.
| Mineral sɔl we dɛn kin yuz | Wetin de ɛp di bɔdi? |
|---|---|
| Kalsiɔm we dɛn kɔl | I de bil strɔng bon ɛn tit. I impɔtant bak fɔ di at, di mɔsul dɛn, ɛn di nerv dɛn. |
| Ayodin we gɛt ayodin | I impɔtant fɔ mek di bren divɛlɔp ɛn fɔ mek di tayroyd gland gɛt wɛlbɔdi. |
| Ayɛn | I de ɛp fɔ mek di prɔtin ɛmoglobin we de na di rɛd blɔd sɛl dɛn. |
| Magnɛsiɔm we dɛn kɔl | I de ɛp fɔ chenj it to ɛnaji ɛn mek nyu prɔtin. |
| Potashɔm we gɛt di sik | I de ɛp fɔ mek yu nɔ gɛt ay blɔd prɛshɔn. I impɔtant bak fɔ di mɔsul dɛn wɛlbɔdi. |
| Sɔdiɔm we dɛn kɔl | I de ɛp di sɛl dɛn fɔ tek di tin dɛn we de insay di bɔdi, bɔt if yu it am tumɔs, i nɔ fayn. |
| Zink we dɛn kɔl Zinc | I de mek di imyun sistɛm strɔng ɛn i de protɛkt di yay. |
Di fayv men grup dɛn fɔ it
Wan balans it na ɔl di tin dɛn we wi bin dɔn tɔk bɔt, ɛn i gɛt fayv men grup dɛn fɔ it.
- Milk ɛn it dɛn we dɛn mek wit milk
- Frut
- Sirial dɛn we dɛn kin mek
- Protein (mit, fish, ligɛm, nɛt) .
- Plant dɛn
Tink bɔt yu plet. If i gɛt rays (gren), lentil sup (protɛin), wan pis fish (protɛin), wan grɛn lif vɛjitebul (vɛjitebul), ɛn wan banana (frut) afta di it, i kin rili bi balans it.
Aw di tin dɛn we pɔsin nid fɔ it kin chenj wit di ej
Dis it tan lɛk fɔ balans wan skel. Dɛn nid ya kin chenj ɔlsay na wi layf. Smɔl pikin nɔ nid di it we yɔŋ pɔsin nid. I kin chenj mɔ as wi de ol.
Nutrishɔn fɔ yɔŋ pikin dɛn
fכ di fכs siks mכnt dεm, di pikin kin gεt kכlכsכl כl di tin dεm we i nid frכm in mama in milk כ fכmula. Afta siks mɔnt, wi kin bigin fɔ gi kɔmplimɛnt it dɛn. Dis na di say we bɔku mama dɛn kin gɛt kwɛstyɔn bɔt wetin fɔ gi ɛn aw fɔ gi am. Di bɛst tin fɔ du na fɔ aks yu pikin in dɔktɔ we de mɛn pikin dɛn advays. Jɛnɛral wan, fɔ pripia it dɛn we gɛt ɔl di fayv it grup dɛn we wi dɔn tɔk bɔt, na di bɛst tin fɔ mek di pikin gɛt wɛlbɔdi.
Nutrishɔn fɔ big pipul dɛn
Di kɔnsɛpt fɔ di fayv it grup na di sem fɔ big pipul, bɔt smɔl difrɛns de pan di nid fɔ uman ɛn man.
- uman dεn kin nid mכr ayron pas man dεm biכs ayron de lכs na di bכdi wit blכd we dεn de mεnstra . Dɔn bak, we pɔsin nɔ gɛt ayɔn we i gɛt bɛlɛ ɛn we i de bɔn pikin, i kin mek i nɔ gɛt bɛtɛ blɔd.
- Man dɛn kin nid tin dɛn lɛk vaytamɛn B5 smɔl pas uman dɛn, bikɔs vaytamɛn B5 kin ɛp fɔ mek di mɔsul dɛn gro, ɛn man dɛn kin jɔs gɛt mɔ mɔsul mas.
We wi rich 65 ia, di tin dɛn we wi nid fɔ it kin chenj bak. Bikɔs ɔf mɛrɛsin ɔ sik, wi nɔ kin want fɔ it igen . Dɔn, wi nɔ kin it bɛtɛ, ɛn dis kin mek wi bɔdi nɔ gɛt bɛtɛ tin fɔ it. We wi ol dis ej, i rili impɔtant fɔ pe mɔ atɛnshɔn to it dɛn we gɛt vaytamɛn D ɛn kalsiɔm fɔ mek wi bon dɛn strɔng .
Sɔm mɛrɛsin dɛn we kin afɛkt di it we pɔsin de it
Sɔm sik dɛn de we kin afɛkt di it we wi de it dairekt wan.
- Kansa Cachexia: We yu gɛt kansa, yu mɛtabolism de spid, ɛn i de bɔn mɔ ɛnaji pas aw yu de it. Dis kin mek yu bɔdi nɔ gɛt bɛtɛ trɛnk.
- Pwɛl hat sik: Pɔrsin wae gɛt pwɛl hat kin lɛf fɔ lɛk fɔ pripia ɛn it tin fɔ it.
- I nɔ kin izi fɔ swɛla (Dysphagia): Pɔsin we gɛt dis sik kin gɛt prɔblɛm fɔ swɛla sɔm it dɛn, we kin mek i nɔ gɛt di impɔtant tin dɛn we i nid.
- Malabsorption Syndrome: Dis na we wi intestinal nɔ kin ebul fɔ tek di nyutriɛnt dɛn we de insay wi it fayn fayn wan.
Dɛn kɔndishɔn ya kin mek yu nɔ gɛt makronutriɛnt ɔnda it ɛn yu nɔ gɛt maykronutriɛnt , dɛn ɔl tu na kayn tin dɛn we nɔ de it fayn.
Makronutriɛnt dɛfisiɛns na we yu nɔ gɛt inof prɔtin, kabɔhaydrɛt, ɔ fat. Dɔn di bɔdi kin brok di tisu fɔ mek i nɔ gɛt ɛnaji ɔ i kin mek di ɔgan dɛn nɔ wok fayn. Maykronutriɛnt dɛfisiɛns na we yu gɛt siriɔs dɛfisiɛns pan vaytamɛn ɔ minral dɛm. Fɔ ɛgzampul, we pɔsin nɔ gɛt ayɔn, dat kin mek i nɔ gɛt bɛtɛ blɔd.
Wetin na di difrɛns bitwin Kalori ɛn Nyutriɛnt?
Dɛn tu we ya fɔ mɛzhɔ wetin wi de it, bɔt difrɛns de.
- Kalori na wan yunit we gɛt ɛnaji. Di kalori dɛn de mɛzhɔ ɔmɔs ɛnaji wi bɔdi de gɛt frɔm it.
- di nyutriεnt dεm na kεmεkal dεm we nid fכ mek di bכdi wok.
Fɔ tɔk am simpul wan, wan lita petrol tan lɛk kalori we de insay motoka. Bɔt di ɔktan raytin ɔ kwaliti we da petrol de gɛt tan lɛk sɔntin we de mek pɔsin gɛt tin fɔ it. Wi nid ɔl tu di ɛnaji (kalori) ɛn gud pefɔmɛns (nyutriɛnt).
Udat a go gɛt ɛp frɔm if a gɛt kwɛstyɔn bɔt it?
If yu gɛt ɛni wɔri ɔ kwɛstyɔn bɔt yu it, di bɛst ɛn sef tin fɔ du na fɔ tɔk to yu famili dɔktɔ (dɔkta). I kin gi yu di advays we yu nid bay aw yu gɛt wɛlbɔdi. Dɛn kin sɛn yu bak to pɔsin we sabi bɔt it ɛn we spɛshal pan dis wok.
Wan wɔd de we se, "Yu na wetin yu de it." Wail i no bi 100% tru, plenti trut de fo am. Di it dɛm we wi de it ɛn drink, di tin dɛm we wi kin put insay wi bɔdi, kin gɛt dairekt impak pan wi bɔdi ɛn maynd wɛlbɔdi. So tink bɔt yu plet. Si if i de gi yu trɛnk ɛn ɛp yu fɔ gɛt wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Nyutrishɔn nɔto jɔs fɔ ful-ɔp di bɛlɛ, bɔt i min bak fɔ gi di bɔdi di bildin blɔk ɛn ɛnaji we i nid.
- Gud it kin protɛkt frɔm bɔku sik dɛn we nɔ kin pas, lɛk dayabitis ɛn at sik.
- Tray fɔ put ɔl di fayv men it grup dɛn (gren, prɔtin, vɛjitebul, frut, ɛn dairy) insay yu it.
- Di tin dɛn we yu nid fɔ it kin difrɛn fɔ yu ej, man ɔ uman, ɛn yu wɛlbɔdi biznɛs.
- If yu gɛt ɛnitin we de mɔna yu bɔt aw yu de it ɔ yu sik, mek shɔ se yu go to yu dɔktɔ (dɔktɔ) fɔ advays.
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