Yu bɔdi de gɛt di rayt tin fɔ it? Lɛ wi tɔk bɔt dis simpul wan!

Wi ɔl want fɔ gɛt wɛlbɔdi ɛn gladi at. So it na impɔtant tin fɔ dis wɛlbɔdi. Yu go dɔn yɛri dis wɔd, bɔt tide wi go tɔk simpul ɛn pɔlitiks bɔt wetin rili bi it ɛn wetin i de du to wi bɔdi. Jɔs lɛk we yu de tɔk to yu padi.

Wetin na Nutrishɔn? Fɔ tɔk am simpul wan...

Nutrishכn, insay simpul tεm dεm, na di prכsεs fכ tek in it we gεt di nyutriεnt dεm we wi bכdi nid εn mek i tek dεm. Dɛn nyutriɛnt ya kɔmɔt frɔm di it we wi de it. Dis na kemikal dɛn we rili impɔtant fɔ mek wi bɔdi wok. Bɔt i nɔ simpul so. Jɔs tink bɔt dat, it we pɔsin kin it kin du bɔku tin pas dat.

Fɔ ɛgzampul:

• Risach dɔn sho se if pɔsin it fayn , dat kin mek i nɔ gɛt sik dɛn lɛk dayabitis, at sik, ɛn strok .
• Imajin if dis it ɛp yu fɔ wɛl kwik kwik wan afta dɛn dɔn ɔpreshɔn yu, ɔ we yu gɛt kol ɔ bɛlɛ flu.
• Masta sabi pipul dɛn de chɛk bak if di it we wi de it kin afɛkt wi maynd wɛlbɔdi.

Dat min se di it we pɔsin kin it kin dip pas aw wi kin tink. We yu lan smɔl mɔ bɔt am, yu go ɔndastand aw fɔ gɛt di bɛst pan di tin dɛn we yu de it ɛn drink.

Wetin na dɛn tin ya we de mek pɔsin in bɔdi fayn?

Siks men kayn tin dɛn de we de insay di it dɛn we wi de it. Gud it min fɔ gɛt ɔl di siks in balans. Ɛni wan pan dɛn tin ya gɛt difrɛn bɛnifit dɛn fɔ wi bɔdi.

• Makronutriɛnt: Dis na di nyutriɛnt dɛm we de gi wi bɔdi in men sɔs fɔ ɛnaji ɛn ɛp am fɔ wok fayn fayn wan.
• Maykronutriɛnt: Dɛn tin ya na vaytamɛn ɛn minral. Dɛn kin ɛp fɔ du bɔku tin, lɛk fɔ mek yu bɔdi wok fayn.
• Wata: Dis na impɔtant tin bak. Wata kin ɛp wit bɔku tin dɛn, lɛk fɔ kɛr di tin dɛn we de mek di bɔdi fayn ɛn ɔksijɛn go na di sɛl dɛn.

Makronutrient - lεk di fawndeshכn fכ wi bכdi!

If yu bɔdi na bildin, makronutriɛnt na in fawndeshɔn. Dɛn tin ya na di men tin we kin mek wi gɛt trɛnk. Di kayn makronutriɛnt dɛn na:

• Kabohaydrɛt: Dɛn tin ya na shuga, stach, ɛn fayv. Dɛn tin ya na di men tin dɛn we de mek wi bɔdi gɛt trɛnk.
• Lipid: Dɛn kin de na tin dɛn lɛk ɔyl, fat, mit, ɛn tin dɛn we dɛn mek wit milk. dis lipid dεm de du bכku wok, lεk fכ stכr εnεji εn fכ digεst fεt.
• Protein dεm: Protein dεm de εp fכ bil εn rεpair mכsul dεm, εn i de εp fכ rεgεl di כmon dεm.

Maykronutriɛnt - Smɔl bɔt valyu!

Maykronutriɛnt na impɔtant vaytamɛn ɛn minral dɛn. Pan ɔl we dɛn nɔ nid dɛn bɔku bɔku wan as makronutriɛnt, dɛn impɔtant fɔ wi bɔdi.

Vitamin dɛn we dɛn kin yuz

Vitamin na tin dɛn we dɛn mek wit animal ɛn plant dɛn. Wi kin gɛt bɔku pan wi vaytamɛn dɛn frɔm di it dɛn we wi kin it. Sɔm pipul dɛn kin tek wan ``multivitamin'' fɔ mek shɔ se dɛn de gɛt ɔl di vaytamɛn dɛm we dɛn nid. Sɔntɛm yu dɔn yɛri bɔt vaytamɛn A, vaytamɛn C, ɛn vaytamɛn D. Bɔt sɔm vaytamɛn dɛn nɔ kin no so. Bɔt ɔl dɛn tin ya de ɛp wi fɔ gɛt wɛlbɔdi.

Na sɔm impɔtant vaytamɛn dɛn ya:

• Vitamin A: I de ɛp di imyun sistɛm, di mɛtabolism, ɛn di vishɔn.
• Vitamin B1 – B12: Ɔl dɛn B vaytamɛn ya de ɛp fɔ chenj di it we wi de it to ɛnaji. Dɛn impɔtant bak fɔ di blɔd vesel, di bren, di imyun sistɛm, ɛn di nervɔs sistɛm.
• Vitamin C: Dis kin ɛp di bɔdi bɔku bɔku wan. I de ɛp fɔ mek di tisu dɛn gro, fɔ mek di wund wɛl, ɛn fɔ mek di imyun sistɛm strɔng.
• Vitamin D: I de wok wit kalsiɔm fɔ ɛp fɔ bil ɛn mek di bon dɛn gɛt wɛlbɔdi. Vitamin D impɔtant bak fɔ di bren wɛlbɔdi ɛn di imyun sistɛm.
• Vitamin E: I de ɛp fɔ protɛkt wi sɛl dɛn. I de ɛp bak fɔ mek di rɛd blɔd sɛl dɛn, di wayt blɔd sɛl dɛn, ɛn di pletlɛt dɛn kɔntinyu fɔ gɛt wɛlbɔdi. Dis vaytamɛn fayn bak fɔ di bren, di yay, ɛn di skin.
• Vitamin K: I de ɛp fɔ mek blɔd klɔt ɛn stɔp fɔ blɔd pasmak.

Minral dɛn we dɛn kin yuz fɔ mek tin dɛn

Na animal dɛn we de it am de ad minral to it, ɛn na plant dɛn we de absɔb am. Wi kin gɛt minral frɔm animal ɛn plant dɛn. Dɛn tin ya kin ɛp wi wɛlbɔdi difrɛn we dɛn.

Na sɔm minral dɛm we de insay di kategori fɔ maykronutriɛnt dɛm:

• Kalsiɔm: I de mek bon dɛn we strɔng. I de ɛp bak di at, di mɔsul dɛm, ɛn di nervɔs sistɛm.
• Kromiɔm: I de ɛp fɔ mek di kabɔhaydrɛt ɛn fat dɛn chenj.
• Kɔpa: I de ɛp fɔ mek di bren gro, di imyun sistɛm, ɛn di nervɔs sistɛm.
• Fluoride: I de ɛp fɔ mek di bon dɛn strɔng ɛn mek di tut nɔ rɔtin.
• Ayodin: I de ɛp fɔ mek di bren gro, di tayroyd wɛlbɔdi, ɛn ɔda tin dɛn.
• Ayɔn: I de ɛp di bɔdi fɔ mek ɛmoglobin, we na wan prɔtin we de insay di rɛd blɔd sɛl dɛn.
• Magnesium: I de mek nyu protin dεm εn i de εp fכ chenj it to εnεji.
• Manganese: I de protɛkt di sɛl dɛn frɔm damej ɛn i de ɛp di bɔdi fɔ bil ɛnaji.
• Fɔsfɔr: I de bil ɛn mek di bon ɛn tit dɛn strɔng, i de mek ɛnaji, ɛn i de mek di sɛl dɛn fayn.
• Potashɔm: .I de ɛp fɔ mek yu nɔ gɛt ay blɔd prɛshɔn. I fayn bak fɔ di mɔsul dɛn wɛlbɔdi.
• Selenium: I de ɛp fɔ gɛt tayroyd wɛlbɔdi ɛn riprodaktiv wɛlbɔdi.
• Sɔdiɔm: I de ɛp di sɛl dɛn fɔ tek di tin dɛn we de insay di bɔdi. I de ɛp fɔ mek di mɔsul ɛn di nerv dɛn wok fayn.
• Zinc: I de mek di imyun sistεm strכng εn i de protεkt di vishכn.

Men kategori dɛn fɔ it

Dɛn makronutriɛnt ɛn maykronutriɛnt ya we wi dɔn tɔk bɔt kin kam togɛda fɔ mek wan balans it. Fayv men grup dɛn fɔ it kin ɛp wi fɔ mek dis balans it:

• Tin we dɛn yuz milk mek
• Frut
• Grens dɛn we dɛn kin mek
• Fɔ it dɛn we gɛt bɔku prɔtin
• Plant dɛn

We yu pripia it bay we yu jɔyn smɔl pan ɛni wan pan dɛn fayv grup ya, yu go gɛt di it we yu bɔdi nid.

Aw di tin dɛn we pɔsin nid fɔ it kin chenj

Fɔ gɛt di rayt it tan lɛk we yu de balans. Dis kin chenj ɔlsay na wi layf. Tink bɔt am, bebi, smɔl pikin, big pipul, ɛn ol pipul dɛn – nɔto ɔlman gɛt di sem tin we dɛn nid fɔ it.

Fɔ ɛgzampul, bɔku tɛm dɛn kin gi pikin dɛn mama in milk ɔ fɔmula te dɛn ol siks mɔnt. Bɔt big pipul ɛn ol pipul dɛn nid difrɛn tin dɛn we dɛn kin miks wit di tin dɛn we dɛn nid.

Nutrishɔn fɔ pikin dɛn we gɛt ɔl kayn ej

כl di pikin dεm kin gεt dεn nyutrishכn frכm di mama in milk כ fכmula fכ di fכs siks mכnt. Afta siks mɔnt, yu kin ad sɔlid it dɛn smɔl smɔl. Bɔt fɔ fɛn sɔlid it miksɔp we go gi yu pikin di bɛst it kin tranga smɔl. So, mek shɔ se yu go to yu pikin in pikin dɛn we yu de put sɔlid it dɛn to yu pikin.

dis bכlεns fכ di nyutrishכn fכ kכntinyu as di pikin de gro. Jɛnɛral wan, it dɛn we gɛt ɔl di fayv it grup dɛn we wi dɔn tɔk bɔt go gi di makronutriɛnt ɛn maykronutriɛnt dɛn we smɔl pikin dɛn ɛn pikin dɛn nid.

Nutrishɔn fɔ big pipul dɛn

I bεst fכ big pipul dεm fכ it it frכm di fayv it grup dεm, tu. Bɔt smɔl difrɛns de pan di makronutriɛnt ɛn maykronutriɛnt dɛn we uman ɛn man nid. Na tu ɛgzampul dɛn ya:

• Bɔku tɛm, uman dɛn nid mɔ ayɛn pas man dɛn. Dis na bikɔs uman dɛn kin lɔs ayɛn bikɔs dɛn de blɔd we dɛn de gɛt mɔnt. di anemia we nɔ gɛt ayɔn kin apin bak we uman gɛt bɛlɛ ɛn we i de bɔn pikin.
• Man dɛn nid smɔl mɔ vaytamɛn B5 pas uman dɛn. Vitamin B5 de ɛp fɔ mek di mɔsul dɛn kɔntinyu fɔ de. Bɔku tɛm, man dɛn kin gɛt mɔ mɔsul pas uman dɛn.

As wi de ol, dɛn tin ya we wi nid fɔ it kin chenj mɔ ɛn mɔ. Sɔm mɛrɛsin ɔ sik kin mek i nɔ want fɔ it igen. We wi nɔ de it bɛtɛ, wi kin mis di tin dɛn we wi nid fɔ it.I fayn fɔ mek pipul dɛn we dɔn pas 65 ia pe atɛnshɔn mɔ pan it dɛn we gɛt vaytamɛn D ɛn kalsiɔm fɔ mek dɛn bon dɛn strɔng.

Sik dɛn we kin afɛkt di it we pɔsin de it

Sɔm sik dɛn de we kin afɛkt di we aw wi de it, ilɛksɛf wi ol. Sɔm ɛgzampul dɛn na:

• Kansa kashɛksia: Dis na we di kansa de mek yu mɛtabolism kwik, ɛn dis kin mek yu bɔdi yuz mɔ ɛnaji pas aw yu kin gɛt frɔm it.
• Pwɛl hat: Dis sik kin mek yu nɔr lɛk fɔ plan fɔ it tin dɛn we gɛt fayn fayn tin dɛn ɛn fɔ it.
• I nɔ kin izi fɔ swɛla (Dysphagia): Dis kin mek i nɔ izi fɔ it sɔm it dɛn, we kin mek yu nɔ gɛt sɔm tin dɛn we yu nid fɔ it.
• Malabsorption syndrome: Dis de tכk bכt di kכndishכn dεm we de mek di bכdi nכ de tek di nyutriεnt dεm.

dis nyutrishכnal kכndishכn dεm kin mek di makronutriεnt εn maykronutriεnt dεfichεns. Dis na kayn tin dɛn we nɔ de it fayn. Dɛn tin ya kin mek yu gɛt siriɔs prɔblɛm dɛn:

• Makronutriɛnt ɔndanutrishɔn: Dis min se yu nɔ de gɛt inof prɔtin, kabɔhaydrɛt, ɔ fat. Di bɔdi nid makronutriɛnt fɔ gɛt ɛnaji. We yu nɔ gɛt dɛn inof, yu bɔdi kin bigin fɔ kip yu ɛnaji. I de du dis bay we i de brok di tisu dɛn ɔ slo di wok we di ɔgan dɛn de du.
• Micronutrient undernutrition: Dis min se yu gɛt siriɔs vaytamɛn ɔ minral dɛfisiɛns. Fɔ ɛgzampul, if i nɔ gɛt ayɔn, dat kin mek i nɔ gɛt bɛtɛ ayɔn.

Wetin na di difrɛns bitwin `Kalori` ɛn `Nutriɛnt`?

Dɛn tu we ya fɔ no wetin wi de it. Kalori na wan yunit we gɛt ɛnaji. Di kalori dɛn de mɛzhɔ ɔmɔs ɛnaji yu bɔdi de gɛt frɔm it. Nyutriɛnt na kemikal dɛn we yu bɔdi nid fɔ wok. dis nyutriεnt dεm kin gεt difrεn kalori kכnt (fכ egzampl, fεt gεt mכr kalori pas kabohaydret).

Udat go ɛp mi wit kwɛstyɔn dɛn bɔt it?

Rejista dietitian (RD) na di bɛst pɔsin fɔ tɔk to bɔt nyutrishɔn. Dɛn kin tɔk bɔt wetin yu nid, ɛksplen aw sɔm patikyula tin dɛn we yu nid kin bɛnifit, ɛn ɛp yu fɔ plan fɔ it tin dɛn we gɛt dɛn.

Di saying "yu na wetin yu de it" nɔ de kapchɔ ɔltin we de mek wi yunik, bɔt na tru bɔku pan am. I klia se di tin dεm we wi de it – dat na di nyutriεnt dεm we wi de it – de kכntribyut to wi bכdi εn maynd hεlth difrεn we dεm.

Nyutrishɔn kin kɔmplikt smɔl. I pas wan duzin makronutriɛnt ɛn maykronutriɛnt dɛn. Yu go de wɔnda if yu nid fɔ no dɛn ɔl wan bay wan fɔ mek yu it fayn.Nɔr frayd, aks yu dɔktɔ ɔr pɔrsin wae de kia fɔ yu fɔ ɛp yu. Dɛn go ɔndastand yu sityueshɔn ɛn gi yu di advays dɛn we yu nid fɔ mek wan plan fɔ it we go fayn fɔ yu.

Di tin dɛn we impɔtant pas ɔl fɔ mɛmba frɔm dis atikul (Take-Home Message) .

Okay, so lɛ wi mɛmba wisɛf bɔt sɔm pan di impɔtant tin dɛn we wi kin ad to yu layf frɔm wetin wi dɔn tɔk bɔt:

• Nutrition nɔto jɔs fɔ it it. Na wɔndaful tin we de gi wi bɔdi trɛnk, protɛkt wi frɔm sik, ɛp wi fɔ wɛl, ɛn ivin afɛkt wi maynd wɛlbɔdi.
• Ɔl tu di makronutriɛnt ɛn maykronutriɛnt impɔtant fɔ wi. Wi nid fɔ it fayn it we gɛt kabɔhaydrɛt, prɔtin, fat, ɛn vaytamɛn ɛn minral.
• Di tin dɛn we wi nid fɔ it kin chenj we wi de ol. Di kayn ɛn di bɔku tin dɛn we pikin dɛn, pikin dɛn, big pipul dɛn, ɛn ol pipul dɛn nid, difrɛn. Yu fɔ no bɔt dat.
• Sɔm mɛrɛsin kin afɛkt di it we pɔsin de it. We dɛn kayn tin ya apin, i rili impɔtant fɔ fala di advays we dɔktɔ gi wi.
• Kalori ɛn di tin dɛn we pɔsin kin gɛt na tu difrɛn tin dɛn. Yu nɔ fɔ jɔs luk pan ɛnaji, bɔt yu nid fɔ luk bak if yu bɔdi de gɛt di tin dɛn we i nid.
• If yu gɛt ɛni kwɛstyɔn bɔt it, nɔ shem fɔ aks dɔktɔ ɔ rɛjista dayatist (RD). Dɛn kin ɛp yu.

So, tink bɔt ɛni it we yu de it. Na fɔ gi yu bɔdi gud it? Ivin smɔl chenj dɛn kin mek big chenj to yu wɛlbɔdi. Stay wit wɛlbɔdi!

` Nutrishɔn, vaytamɛn, minral, wɛlbɔdi it, balans it, ɛnaji, wɛlbɔdi layf