Aw fɔ mek snek we gɛt wɛlbɔdi fɔ yu smɔl pikin? Mek wi si!

We yu pikin de rɔn rawnd ɛn ple ɔl di de, i kin angri ɔltɛm, nɔto so? So di smɔl smɔl it dɛn we wi kin gi dis tɛm, dat na, snek dɛn, rili impɔtant. Bɔt i impɔtant pas fɔ jɔs gi sɔntin fɔ ful-ɔp di bɛlɛ, i impɔtant fɔ mek di pikin gɛt gud it frɔm am. Tide, lɛ wi tɔk bɔt sɔm snek dɛn we gɛt wɛlbɔdi we pɔsin kin mek izi wan na os, we fayn fɔ di pikin in bɔdi, ɛn we kin swit.

Wetin mek snek we gɛt wɛlbɔdi impɔtant fɔ pikin?

Fɔ tɔk am simpul wan, pikin na pɔsin we de du tin ɔl di de. Dɛn nid ɛnaji fɔ dɛn ple, fɔ stɔdi, ɛn ɔl dis. Dɛn kin gɛt da ɛnaji de frɔm dɛn snek ya we dɛn kin gi bitwin di men it dɛn. Dɔn bak, dɛn snek ya kin ɛp fɔ gi di pikin di tin dɛn we i nid fɔ mek i gro, lɛk vaytamɛn ɛn minral .

Bɔt, i nɔ go du fɔ di snek we wi de gi fɔ jɔs gɛt shuga ɛn ɔyl. I fɔ balans . Na mɔtalman wi fɔ pe atɛnshɔn pan tu tin dɛn we rili impɔtant fɔ mek pikin gɛt wɛlbɔdi. Dɛn tin ya na fayv ɛn prɔtin . We dɛn gi di pikin dɛn tu tin ya fayn fayn wan, i go gɛt wɛlbɔdi ɛn i go gɛt trɛnk.

Wetin na fayv? Wetin mek pikin nid am?

Tink bɔt dis we: Fayba tan lɛk smɔl brum we de wok insay wi bɔdi. Di fayv we de insay di it dɛn we wi de it kin mek wi pikin dɛn fil ful kwik kwik wan. Dis kin mek dɛn nɔ want fɔ it ɛn it tin dɛn we gɛt shuga. nכto dat nכmכ, fayv imכtant bak fכ di pikin in dijestiv sistεm fכ wok fayn fayn wan εn fכ mek i nכ gεt prכblεm lεk kכnstipashכn. Fayba bɔku pan frut, vɛjitebul, ɛn ɔl di tin dɛn we dɛn kin it.

Impɔtant: We yu de gi yu pikin it dɛn we gɛt bɔku fayv, yu fɔ mek shɔ bak se i drink bɔku wata. Na da tɛm de nɔmɔ yu go gɛt di ful bɛnifit dɛn we di fayv de gi. If nɔto dat, yu kin gɛt prɔblɛm wit yu bɛlɛ.

So wetin kin apin to prɔtin?

Protɛin impɔtant fɔ mek pikin gro . Jɔs lɛk aw dɛn nid brik fɔ bil os, na so di prɔtin impɔtant fɔ mek pikin in mɔsul dɛn gro, in bon dɛn fɔ strɔng, ɛn fɔ mek in skin, in nel dɛn, ɛn in ia dɛn gɛt wɛlbɔdi. Protein de ɛp pikin bak fɔ gɛt ɛnaji ɔl di de. Protein rili impɔtant fɔ mek pikin wɛl kwik kwik wan we i sik ɛn fɔ kip in imyuniti na gud lɛvɛl. Protein de bכku insay it dεm lεk eg, mit, fish, dairy prodakt, εn nכt.

So, aw yu kin mek dis snek we gɛt wɛlbɔdi?

Dis na tin we rili izi. Ɔl wetin yu fɔ du na fɔ ad tu it dɛn frɔm di fayv it grup dɛn – frut, vɛjitebul, gren, it dɛn we gɛt bɔku prɔtin, ɛn dairy – ɛn gi yu pikin dɛn. Wan pan dɛn na fayv.I nid fɔ bɔku, ɛn di prɔtin nid fɔ bɔku.

Tink bɔt am lɛk tu padi dɛn. Tu pipul dɛn kin wok togɛda bɛtɛ pas dɛn wan. Na so dɛn tu it ya de wok togɛda. Di bɛnifit dɛn we wan de gɛt, di ɔda wan de mek i go bifo.

Step 1: Pik it we gɛt bɔku fayv

Fɔs, lɛ wi luk aw fɔ pik it we gɛt bɔku fayv we go ful-ɔp yu pikin in bɛlɛ ɛn ɛp am fɔ dayjɛst fayn fayn wan. Yu kin pik wan pan dɛn tin ya:

• Frut: Ɛni frut we yu pikin lɛk. Fɔ ɛgzampul, wan banana, wan pis mango, wan pis papaya, wan ɔrɛnj, sɔm greps, wan pis watamɛlɔn. Pikin dɛn lɛk dɛn tin ya bikɔs dɛn swit. Dɛn kin gi bɔku vaytamɛn dɛn bak.
• Wan vɛjitebul: Kɔkumba slais, wan karɔt (raw ɔ bɔyl), wan tomato, bɛl pepa slais, ɛn ɔda tin dɛn.I bɛtɛ fɔ it dɛn raw. Fɔ yɔŋ pikin dɛn, dɛn kin bɔyl dɛn smɔl ɛn krɔs dɛn. Ivin wan pat pan lɛtis kin fayn.
• Gren: Na wan slais we dɛn mek wit ɔl gren bred, sɔm krak krak we dɛn mek wit gren, ɔ wan siriɔs tin we nɔ gɛt bɔku shuga. We yu de pik dɛn wan ya, luk fɔ di wɔd dɛn "whole grain" na di paket. Dis min se grens we gɛt di bran insay. Ivin smɔl ɔts fayn.

Step 2: Ad it we gɛt bɔku prɔtin to am

Naw, wit di it we gɛt fayv we wi bin dɔn pik fɔs, lɛ wi ad it we gɛt bɔku prɔtin fɔ gi di pikin trɛnk ɛn ɛp fɔ gro.

• Fɔ it tin dɛn we gɛt bɔku prɔtin: Na smɔl pinat bɔta (na if di pikin nɔ gɛt alɛji), wan eg we dɛn dɔn bɔy, bɔyl nɛt lɛk chikip, grɛn bins, ɔ pis, ɔ sɔm nɛt lɛk amɔnd ɛn kash (dɛn tin ya kin mek pɔsin chok we dɛn gi am to smɔl pikin dɛn, so dɛn fɔ gi am wit paoda ɔ as bɔta, ɛn tek tɛm). Yu kin gi smɔl fish ɔ chukchuk bak we dɛn dɔn bɔy.
• Di it dɛn we dɛn mek wit milk: Wan glas milk (fres milk ɔ ful krim milk paoda), wan yogɔt we nɔ gɛt bɔku fat, ɛn wan pis chiz. Dɛn tin ya de gi yu pikin tin dɛn bak lɛk kalsiɔm we de mek in bon dɛn strɔng. Skim milk na gud opshɔn bak.

Si? I rili simpul, nɔto so? We yu ad fayv ɛn prɔtin dis we, di it we yu pikin kin gɛt kin bɔku. Dɔn bak, yu nɔ de mek yu pikin bost bay we yu de gi am di sem kayn it.

Sɔm snek dɛn we gɛt wɛlbɔdi ɛn we izi fɔ mek

Okay, naw lɛ wi luk sɔm wɛlbɔdi snek aydia dɛm we yu kin mek kwik kwik wan na os, we yu pikin dɛm go lɛk. Dɛn tin ya nɔ kin tek bɔku tɛm fɔ mek.

• Sirial we nɔ gɛt bɔku shuga ɛn milk we nɔ gɛt bɔku fat:

Imajin se yu smɔl pikin kam na os afta i dɔn ple ɛn se i angri. Na sɔntin we yu kin gi am wantɛm wantɛm. Ad lɛk 8 ɔns (240 ml) milk to wan kɔp siriɔs. Bɔt we yu de pik siriɔs, mek shɔ se i nɔ gɛt bɔku shuga.Mek shɔ se yu pik difrɛn difrɛn tin dɛn. Fɔ ɛgzampul, siriɔs tin dɛn lɛk Cheerios, Kix, ɛn Wheaties fayn. Dɛn gɛt fayv, we de ɛp fɔ ful-ɔp yu, ɛn di milk de gi yu prɔtin.

• Frut ɛn Yogɔt:

Dis na kɔmbayn bak we rili te ɛn we gɛt fayn fayn tin dɛn fɔ it. Ad wan frut we gɛt di sayz we tan lɛk tɛnis bɔl (e.g., apul, ɔrɛnj) to wan kɔp yogɔt (lɛk 8 ɔns), ɔ lɛk 1/2 kɔp pan di frut dɛn we yu lɛk. Yogɔt de gi prɔtin ɛn kalsiɔm, ɛn frut de gi fayv ɛn vaytamɛn. We yu pikin ad frut dɛn we gɛt kɔlɔ, i go it dɛn mɔ ɛn mɔ. Banana, mango, ɛn papaya sɛf kin rili te.

• Tɔti we dɛn mek wit ful-ɔp ɛn pinat bɔta:

Dis na difrɛn kayn snek. Tek wan ɔl wit tɔti, spre wan ɔ tu tebul spɔnj pinat bɔta pan am, dɔn rol am ɛn kɔt am to pinwil. Pikin dɛn lɛk dɛn shep ya. Di tɔti de gi fayv, ɛn di pinat bɔta de gi prɔtin. Bɔt mɛmba se, na fɔ gi pinat bɔta nɔmɔ if yu no se yu pikin nɔ gɛt alɛji fɔ am. Ɔ yu kin spre sɔm krim chiz pan am.

• Vɛjitebul ɛn Chiz:

Kɔt vɛjitebul lɛk kɔkumba ɛn bɛl pepa insay tin slais, ad sɔm slais tomato, ɛn sav wit wan pis chiz (we na lɛk di sayz fɔ yu indeks finga, lɛk 1 ɔns). Chiz de gi protin ɛn kalsiɔm, ɛn vɛjitebul de gi fayv ɛn vaytamɛn. Big pikin dɛn kin it raw vegjetabul dɛn bak lɛk karɔt ɛn sɛli. Dɛn kin ɛnjɔy bak fɔ it dɛn tin ya wit milk.

• Tost we dɛn mek wit ful-ɔp ɛn wan eg we dɛn dɔn bɔy:

Dis na snek we rili kwik ɛn izi. Tost wan slais fɔ ɔl-wit tost (ɔ jɔs klin) ɛn bɔyl wan eg. Na dat na so! Di bred de gi fayv, ɛn di eg de gi prɔtin. If yu pikin lɛk am, yu kin kɔt di eg smɔl smɔl ɛn put am pan di bred. Ɔ yu kin mek sɔm eg salad ɛn gi am wit di bred.

Wan smɔl tin: We yu de gi pikin dɛn it, i rili impɔtant bak fɔ prisent am fayn fayn wan. We yu yuz vegjetabul ɛn frut dɛn we gɛt kɔlɔ, ɛn we yu kɔt di it to difrɛn shep dɛn (e.g., lɛk sta ɔ at), dɛn intres fɔ it kin go ɔp mɔ ɛn mɔ. Yu kin mek dɛn snek ya togɛda wit yu pikin. Dɔn dɛn nɔ go jɔs ɛnjɔy fɔ it wetin dɛn dɔn mek, bɔt dɛn go gɛt gud no bɔt it.

So, wetin na di impɔtant tin dɛn we wi fɔ mɛmba? (Mɛsej we dɛn kin tek go na os)

Di snek we yu gi yu pikin nɔ fɔ jɔs bi sɔntin fɔ satisfay in angri. I fɔ gi dɛn di it we dɛn nid fɔ mek dɛn gɛt wɛlbɔdi ɛn fɔ gro. If wi mɛmba dɛn tin ya, i go rili izi.

• Fɔ tɔk am simpul wan, di bɛst we fɔ fid yu dɔg na fɔ miks it we gɛt bɔku fayv wit it we gɛt bɔku prɔtin. Dis na di golden rule.
• Frut, vɛjitebul, ɛn ful gren na gud ɛgzampul fɔ it dɛn we gɛt bɔku fayv. Put dɛn tin ya ɔltɛm na yu pikin in it.
• Tin dɛm lɛk eg, dairy prodakt, nɛt, pinat bɔta (if yu nɔ gɛt alɛji), mit, ɛn fish de gi prɔtin.
• I rili fayn fɔ yu pikin in wɛlbɔdi fɔ ridyus di it dɛn we yu kin bay na stɔ we gɛt bɔku shuga, fat, atifishal flawa, ɛn kɔlɔ. Bifo dat, gi dɛn simpul it dɛn we gɛt fayn fayn tin dɛn we dɛn mek na os lɛk dɛn wan ya.
• We yu pripia snek dɛn we gɛt wɛlbɔdi lɛk dɛn wan ya togɛda wit yu pikin, i kin ɛp dɛn fɔ gɛt gud abit fɔ it ɛn tray nyu flawa dɛn.

So, tray fɔ mek snek dɛn we gɛt wɛlbɔdi fɔ yu smɔl pikin yuz dɛn simpul we ya frɔm tide. No gladi at nɔ de we pas fɔ si yu pikin gɛt wɛlbɔdi ɛn gladi, nɔto so? If yu gɛt ɛni ɔda kwɛstyɔn bɔt dis, yu kin aks yu famili dɔktɔ ɔ pɔsin we sabi bɔt it.

` Fɔd fɔ pikin dɛn, snek dɛn we gɛt wɛlbɔdi, nyutrishɔn, fayv, prɔtin, pikin dɛn it, kwaliti it