Ɔlman na yu famili de gɛt inof fayv? Lɛ wi tɔk bɔt dis!

Adu! Aw di bɔdi? Tide wi go tɔk bɔt sɔntin we bɔku pipul dɛn nɔ kin tink bɔt, bɔt i rili impɔtant fɔ wi bɔdi. Dat na fayv, ɔ as dɛn kin kɔl am na Inglish `(Fiber)` . Yu go dɔn yɛri dis wɔd, yɛri dɔktɔ se am, ɔ si am pan it paket. So wetin na fayv? Wetin mek i rili impɔtant to wi? Lɛ wi fɛn ɔltin bɔt am tide.

Wetin na fayv? Lɛ wi fɛn ɔltin simpul wan!

Fɔ tɔk am simpul wan, fayv na wan kayn kabɔhaydrɛt we de insay di it dɛn we wi de it, bɔt we wi bɔdi nɔ kin ebul fɔ dayjɛst (dat na fɔ brok dɔŋ ɛn chenj to ɛnaji). Yes, yu yɛri rayt, dɛn tin ya nɔ de digest. Bɔt na dat de bɛnifit wi! dis fayv de mכst insay plant-bεys it dεm lεk frut, vεgεtebul, ligεm, εn ligεm (e.g., chikip, grεn bins, lεntil).

Naw luk, tu men kayn fayv dɛn de. Dɛn na:

1. Sɔl Fayba: Dis kayn de sɔlv insay wata. Lɛk ɔts, we kin tik smɔl we yu put am insay wata. Dɛn tin ya kin ɛp fɔ ridyus di bad bad kɔlɔstrel we de na wi bɔdi. Dɛn kin ɛp bak fɔ kɔntrol di shuga we de na di blɔd. Dis min se i rili fayn fɔ pipul dɛn we gɛt dayabitis .

2. Fayba we nɔ de sɔlv: As di nem sho, dɛn tin ya nɔ de sɔlv insay wata. Dis na di pafɛkt sɔlv fɔ wi prɔblɛm dɛn lɛk kɔnstipɛshɔn . Dɛn kin wok lɛk tin we de klin di kɔlon ɛn ɛp di stɔl fɔ pas izi wan.

Dɛn tu kayn tin ya impɔtant fɔ mek pɔsin gɛt wɛlbɔdi. I nɔ go du fɔ jɔs tek wan, yu nid fɔ tek ɔl tu in balans.

Us bɛnifit wi kin gɛt frɔm fayv?

Okay, naw lɛ wi si wetin mek dis fayv so gud fɔ wi bɔdi. If yu it it we gɛt bɔku fayv, i de gi yu bɔku bɛnifit dɛn lɛk:

• I de mek pɔsin nɔ gɛt kɔnstipɛshɔn ɔ i de mɛn am: Dis na di men bɛnifit we bɔku pipul dɛn no bɔt. Fayba we nɔ de sɔlv de ɛp fɔ mek di stɔl muv izi wan tru wi insay. So, i fayn fɔ prɔblɛm lɛk kɔnstipɛshɔn ɛn prɔblɛm fɔ go na di bafa.
• I de gi yu filin fɔ ful-ɔp, ɛp fɔ kɔntrol yu wet: We yu it it dɛn we gɛt fayv, i de mek yu fil ful kwik, ɛn i de ridyus fɔ it we yu nɔ nid fɔ it. So, i de ɛp fɔ kɔntrol di bɔdi wet. Jɔs tink bɔt aw yu kin fil ful we yu it wan bran bred ɔ wan wayt bred, nɔto so? Di it dɛn we dɛn kin it wit ful gren na fayn ɛgzampul fɔ dis.
• I de ridyus di bad kɔlɔstrel: Mɔ di fayv we dɛn kin sɔlv kin mek di bad kɔlɔstrel nɔ bɔku na di blɔd. Dis kin ɛp fɔ ridyus di risk fɔ gɛt at sik.
• I de ɛp fɔ mek yu nɔ gɛt at sik ɛn dayabitis: Fayba de ɛp fɔ protɛkt yusɛf frɔm dɛn tu sik ya bay we i de stɔp di kɔlɔstrel ɛn kɔntrol di blɔd shuga.
• I kin ridyus di risk fɔ gɛt sɔm kayn kansa:Sɔm stɔdi dɛn dɔn sho se if pɔsin it tin we gɛt bɔku fayv, dat kin mek i nɔ gɛt sɔm kayn kansa lɛk kansa na in kɔlon.

Aw bɔku fayv wi smɔl pikin dɛn nid?

Naw lɛ wi si ɔmɔs fayv di smɔl wan dɛn na wi os, dat na, yu pikin dɛn, nid fɔ wan de. Wan rili izi we de fɔ fɛn dis. Tek yu pikin in ej ɛn ad 5 ɔ 10 pan am . Dat nכmba na di כmכnt fכ fayv we i fכ gεt fכ wan de insay gram `(g)` .

Tink bɔt am dis we:

• pikin we ol 5 ia nid bitwin 10 εn 15 gram (g) fayv fכ wan de. (Dat min se, 5 + 5 = 10, 5 + 10 = 15)
• Pikin we ol 10 ia nid bitwin 15 ɛn 20 gram (g) fayv fɔ wan de. (10 + 5 = 15, 10 + 10 = 20) .
• Pikin we ol 15 ia nid bitwin 20 ɛn 25 gram (g) fayv fɔ wan de. (15 + 5 = 20, 15 + 10 = 25) ɛn di ɔda wan dɛn.

Yu ɔndastand? Dis na rough aidia. Bɔt dis we ya yu kin tink bɔt di kayn fayv we pikin nid. big pɔsin nid lɛk 25-30 gram fayv fɔ wan de.

Us it dɛn we gɛt bɔku fayv?

Okay, naw wi no aw impɔtant fayv ɛn aw wi nid. So, us it dɛn wi kin gɛt mɔ fayv frɔm? Na dis na wan luk:

• Whole Grains: Dis na di kiŋ dɛm fɔ fayv. Fɔ ɛgzampul, 100% wit bred (lɛk wit bred, atta pita bred), nɔto di wayt bred we yu kin fɛn na di stoa, fayn. Dɔn bak, rays we nɔ gɛt bran (brawn rays/rɛd rays ), ɔts , kɔnflɛks (pik di wan dɛn we nɔ gɛt bɔku shuga), ɛn muesli .
• Dray bins we dɛn kuk: Bins lɛk lentil, chikip, grɛn bins, pis, ɛn soya bin fayn fɔ gɛt fayv we dɛn kuk am. Yu kin it dɛn tin ya as sup ɔ wit ɔyl.
• Frut ɛn vɛjitebul: Natin nɔ de we spɛshal fɔ tɔk bɔt dɛn tin ya. Ɔl kayn frut, vɛjitebul, ɛn grɛn gɛt bɔku fayv. Frut dɛn we yu kin it wit di peel (lɛk apul, nɛktarin, ɛn pia) ɛn vɛjitebul dɛn (lɛk karɔt, kɔkumba, ɛn bitrut) gɛt bɔku fayv mɔ. Di lokal frut dɛn lɛk banana, guava, mango, ɛn papaya bak rili fayn.
• Nat ɛn Sid: Nat lɛk kash, pinat, amɔnd , pɔmpin sid, sanflawa sid, watamɛlɔn sid, chia sid , ɛn flaks sid dɛn bak na gud say fɔ gɛt fayv. Bɔt tek tɛm wit di amount we yu de it, bikɔs dɛn gɛt bɔku kalori smɔl. Na jɔs wan anful wan de nɔmɔ go du fɔ am.

Di tin we impɔtant pas ɔl na dat di bɛst we fɔ mek wi ɛn wi smɔl pikin dɛn gɛt fayv na frɔm natura it dɛn lɛk dɛn wan ya. Ilɛksɛf na di fɔm fɔ pils ɔ ɔda atifishal supamakit.Dis bɛtɛ pas fɔ tek fayv di rayt we. Bikɔs, dɛn natura it ya nɔ jɔs gɛt fayv, bɔt dɛn gɛt bɔku ɔda nyutriɛnt ɛn vaytamɛn dɛn we wi bɔdi nid.

Bɔt if fɔ sɔm rizin yu dɔktɔ tɛl yu ɔ yu pikin fɔ tek fayv supamakit , yu fɔ yuz am jɔs lɛk aw di dɔktɔ tɛl yu.

Aw wi go ad dis fayv to ɔlman na di famili in it?

Dis na di kwɛstyɔn we impɔtant pas ɔl. Wi no se fayv fayn fɔ wi, bɔt aw wi go put am insay wi it ɛvride? Nɔ wɔri, i nɔ at so. Jɔs sɔm smɔl chenj dɛn kin ɛp. Na sɔm simpul we dɛn we yu go yuz:

• Rid Nyutrishɔn Lɛbul dɛn na Fɔd Pakɛj: Luk di bak pat pan di it paket dɛn we yu bay na di stoa fɔ si if di ``Nutrishɔn lɛbl dɛn`` rayt di amount of ``(Fiber)`` . Tray fɔ pik it dɛn we gɛt 3 gram ``(g)`` ɔ mɔ fayv.
• Pik Ɔl Greyn Ova Rifayn Grens: Fɔ tɔk am simpul wan, ad tin dɛn lɛk brawn bred instead ɔf wayt bred, rɛd/brawn rays instead ɔf wayt rays, ɛn ɔl - gren pasta instead ɔf rɛgyula pasta to yu it. Dis go mek big difrɛns.
• It ful frut insted of frut jus: We yu de mek frut jus, bɔku tɛm dɛn kin pul di fayv. So i bɛtɛ fɔ it di frut ɔl. Da we de, yu kin gɛt ɔl di fayv.
• Ad frut ɛn vɛjitebul to ɛvri it: Tray fɔ ad sɔm frut ɔ vɛjitebul to brɛf, lanch, ɛn dina. Tray fɔ it at le 5 frut ɛn vɛjitebul dɛn ɛvride. Fɔ ɛgzampul, if yu it sɔl ɛn pepa wit rays ɛn milk fɔ it brɛf, yu kin ad banana pan am. Fɔ it lɛnch, gɛt tu ɔ tri kayn vɛjitebul ɛn wan grɛn salad wit rays.

Ɔda we dɛn fɔ ad fayv to it ɛn snek

Na sɔm ɔda aidia dɛn ya:

• We yu de it tin dɛn lɛk yogɔt , siriɔs , ɛn ɔts, ad sɔm frut dɛn (lɛk mango, banana, papaya) ɛn nɛt (lɛk kash, pinat) pan am.
• We yu de mek sandwich , ad vɛjitebul dɛn lɛk lɛtis, tomato, kɔkumba, ɛn avokado .
• We yu de mek sup ɔ salad , ad sɔm ligɛm lɛk lentil ɛn chikip. If yu ad smɔl bali to vɛjitebul sup, i go ad fayv bak.
• We yu de mek kek ɛn bɔn na os, ad smɔl bran ɔ ɔt flawa. Dis kin mek di fayv we de insay di fayv bɔku.
• Fɔ wan snekI rili fayn fɔ gi wan paket pɔpkɔn (we dɛn mek na os bɛtɛ, wit smɔl sɔl ɛn shuga), ɔl - gren krak, frut (wan pis guava, sɔm deti), ɛn vɛjitebul (lɛk karɔt, wan pis kɔkumba).

Wetin bak wi nid fɔ no bɔt dis?

We yu de ad fayv to wi it, yu nid fɔ no bak bɔt sɔm ɔda smɔl smɔl tin dɛn.

• We yu de ad fayv to yu it, ad am smɔl smɔl: Nɔ ad bɔku fayv to yu it wan tɛm. If yu du dat, i kin mek yu nɔ fil fayn lɛk fɔ blo, gas, ɛn bɛlɛ kramp. So, ad it dɛn we gɛt fayv smɔl smɔl fɔ sɔm wiks. Dɔn yu bɔdi go yus to am.
• Pikin fɔ drink bɔku wata: Fayba nid fɔ gɛt wata fayn fayn wan fɔ mek i ebul fɔ muv izi wan tru di insay. Bikɔs fayv kin absɔb wata, if pɔsin nɔ gɛt wata, i kin mek i gɛt mɔ kɔnstipɛshɔn. So, ɛnkɔrej pikin dɛn fɔ drink bɔku wata ɔl di de. Dis kin apin to big pipul dɛn bak.

Mɛmba se if yu pikin gɛt dayarɛa ɔltɛm , kɔnstipɛshɔn , ɔ in bɛlɛ de at, ɔ if yu gɛt ɛni kwɛstyɔn ɔ wɔri bɔt aw yu famili de it, mek shɔ se yu go to yu famili dɔktɔ fɔ advays.

So, wetin na di mɛsej we wi want fɔ kɛr go na os frɔm dis stori?

Okay, wi don tok plenti abaut fayba tide, no bi so? Fɔ tɔk am simpul wan, fayv na sɔntin we wi bɔdi nid.

• I rili impɔtant fɔ put it dɛn we gɛt fayv (frut, vɛjitebul, ɔl gren, nɛt) insay yu it ɛvride.
• Dis kin mek pɔsin nɔ gɛt kɔnstipɛshɔn, i kin kɔntrol in wet, i kin mek di kɔlɔstrel nɔ bɔku, ɛn i kin ɛp fɔ protɛkt pɔsin frɔm dayabitis ɛn at sik.
• di amount of fiba we pikin dεn nid kin difrεn difrεn dipכnt pan dεn ej. Yu fɔ no bɔt dat.
• We yu de ad fayv to yu it, ad am smɔl smɔl, ɛn drink bɔku wata.
• I bɛtɛ fɔ gɛt fayv frɔm natura it dɛn.

So, frɔm tide, tray fɔ ad smɔl mɔ fayv to ɔlman na yu famili in it. I go ɛp yu fɔ gɛt wɛlbɔdi ɛn gladi at. If yu geht eni kweshon, no eva fred fo aks dokta, okay?

` Fayba, it fayv, pikin dɛn it, kɔnstipɛshɔn, it fayn, ɔl grens