Yu de tink bak bɔt yu wɛl bɔdi ɛn chenj di we aw yu de it naw ɛn pe atɛnshɔn pan wan we we go mek yu bɔdi gɛt mɔ wɛlbɔdi? We yu tink da we de, wi kin yɛri bɔt difrɛn we dɛn fɔ it. Sɔm pipul dɛn kin stɔp fɔ it ɔl animal it lɛk mit, fish, ɛn eg ɛn dɛn kin bi kɔmplit vegan. Ɔda wan dɛn kin pul mit nɔmɔ ɛn it eg ɛn dairy (vegetarian). Insay da tɛm de, ɔda spɛshal grup de. Dɛn nɔ de it mit frɔm land animal dɛn lɛk bif, bɔd, ɛn chukchuk, bɔt dɛn kin it fish ɛn ɔda sifud dɛn. Na dat wi kin kɔl
Pescatarian diet. Lɛ wi tɔk mɔ bɔt dis tide.
Udat rili na Pescatarian?
Fɔ tɔk am simpul wan, pescatarian na pɔsin we de it vegetarian it we gɛt fish ɛn ɔda sifud dɛn. Di men tin we dɛn kin it na:
- Frut ɛn vɛjitebul dɛn
- Ɔl di grens dɛn
- Ligim lɛk lentil ɛn chikip
- Nat ɛn sid dɛn.
- Eg ɛn it dɛn we dɛn mek wit milk (sɔm kin avɔyd dɛn tin ya bak, bɔt bɔku pan dɛn kin it dɛn) .
- Ɛn di tin we impɔtant pas ɔl na fish ɛn ɔda sifud dɛn lɛk shrimps, squid, ɛn krab.
Bɔt dɛn nɔ de it ɛni land animal mit lɛk
chukchuk, bif, got, ɔ bɔd . Imajin, dis tan lɛk se yu de na famili we nɔ de it bif, bɔt na fish nɔmɔ yu de it.
Wetin mek pipul dɛn kin tɔn to dis Pescatarian it?
Tu men rizin dɛn de fɔ dis. Sɔm pipul dɛn kin disayd fɔ du dis bikɔs ɔf di tin dɛn we de apin na di say we dɛn de. Dɛn biliv se fɔ mɛn animal dɛn na grɔn fɔ it, i kin ambɔg di envayrɔmɛnt, i kin it bɔku tin dɛn we de na di wɔl, ɛn i kin mek pipul dɛn dɔti. Bɔt bɔku pipul dɛn kin pik dis it we dɛn mek wit fish
bikɔs dɛn kin wɔri bɔt dɛn wɛlbɔdi. Risach dɔn ivin pruv se dis it we dɛn mek wit plant ɛn fish kin rili bɛnifit di bɔdi.
Wetin na di rial wɛlbɔdi bɛnifit dɛn we dis kin gɛt?
Lɛk mit, fish na rili gud tin fɔ gɛt prɔtin bak. Bɔt fish gɛt bɔku bɛnifit dɛn we yu kɔmpia am wit rɛd mit.
Stɔdi dɛn dɔn sho se if pɔsin nɔ it rɛd mit ɔ i nɔ it am kpatakpata, i kin mek pɔsin gɛt at sik ɛn ay blɔd prɛshɔn .
Wan bɛst padi na in at!
Fish na sɔntin we de ɛp bɔku wit yu at wɛlbɔdi.
- Low in saturated fat : Pan ɔl we rɛd mit gɛt bɔku sɛtyuret fat we de pwɛl yu at , fish nɔ gɛt bɛtɛ dis kayn fat.
- Rich in Omega-3 : Fish we gɛt ɔyl lɛk salmɔn, makrɛl, ɛring, ɛn sadin gɛt bɔku omega-3 fat asid we de ɛp yu at . Dɛn omega-3 ya gɛt bɔku bɛnifit fɔ wi bɔdi.
- I de ridyus di plek we de bɔku, we na di fat we de bɔku na di blɔd vesel dɛn.
- I de ridyus di risk fɔ mek yu at bit ɔltɛm (ari ritmia) .
- I de ɛp fɔ ridyus di triglisɛrɛyd, we na wan kayn bad fat we de na di blɔd. Dis kin fayn bak fɔ di at wɛlbɔdi.
- Dɛn fayn fayn fat asid ya kin ɛp bak fɔ kɔntrol blɔd prɛshɔn.
Na dat mek dɔktɔ dɛn se fɔ put fish na yu it tu tɛm insay di wik, i rili fayn fɔ mek yu at gɛt wɛlbɔdi.
Fɔ ridyus di risk fɔ gɛt kansa
Risach dɔn sho bak se if yu nɔ it rɛd mit, mɔ di mit we dɛn dɔn prosɛs, dat kin mek yu nɔ gɛt sɔm kayn kansa lɛk kansa na yu big bɔdi.
Laki fɔ liv lɔng tɛm?
Wan stɔdi sho se pipul dɛn we de fala pescatarian it kin liv lɔng pas di wan dɛn we de it rɛd mit ɛn bɔd.
Ɛni bad tin dɛn de fɔ dis we? Wetin na di tin dɛn we wi fɔ tek tɛm wit?
Lɛk ɔltin na layf, tumɔs pan ɛnitin nɔ fayn. Fish ɛn sifud nɔ de pan dis. Sɔm tin dɛn de we yu fɔ rili no if yu de tink bɔt dis it.
Mekkyuri Hazad
Dis na di men tin. Sɔm kayn fish, mɔ di big fish dɛn we de ɔp di marin it chen, kin gɛt bɔku bɔku ebi ebi mɛtal we dɛn kɔl
mɛkuri na dɛn bɔdi. Dis mɛkkyuri kin ambɔg wi wɛlbɔdi, mɔ di nervɔs sistɛm.
Dɛn pipul ya fɔ tek tɛm mɔ:- Mama dɛn we gɛt bɛlɛ
- Mama dɛn we de gi pikin dɛn bɛlɛ
- Yɔŋ pikin dɛn
So, if yu go bi Pescatarian, i go fayn fɔ pik fish we nɔ gɛt bɔku mɛkuri.
| Mɛksiki lɛvɛl | Ɛgzampul dɛn (inklud kɔmɔn fish dɛn na Sri Lanka) |
|---|
| High mercury (nɔ tek am tumɔs) . | Sɔdfish, Shak, King Makrɛl/Big Tuna |
| Lɔw in mɛkkyuri (fud gred) . | Sadin, Ɛring, Salmɔn, Ankɔvi, Shrimps, Skwid, Smɔlmɔt Bas |
Ayɔn we Nɔ Gɛt
Rɛd mit na wan pan di bɛst tin dɛn we de mek wi bɔdi gɛt ayɛn. So, if wi stɔp fɔ it rɛd mit kpatakpata, sɔm pipul dɛn kin gɛt di sik we dɛn kɔl ayɔn. Dis
impɔtant mɔ fɔ uman dɛn we de gɛt mɔnt . Bɔt natin nɔ de fɔ wɔri bɔt. Plɛnti it dɛn de we dɛn mek wit plant ɛn we gɛt bɔku ayɛn.
- Lentil, chikip, grɛn bins
- Dak grɛn lif vɛjitebul dɛn lɛk spinach, kale, spinach, ɛn moringa lif
- Tofu we de na di wɔl
- Sirial dɛn we dɛn dɔn mek wit ayɛn
Nɔ mek di "vegetarian" lɛbl ful yu!
Nɔto ɔl di it dɛn we dɛn rayt "meat-free" ɔ "vegetarian" na wɛlbɔdi. Sɔntɛnde, dɛn tin ya kin bi it dɛn we dɛn dɔn prosɛs bad bad wan. Dɛn kin gɛt bɔku shuga, sɔl, ɛn fat we nɔ fayn. So, ilɛk us it yu de fala, i bɛtɛ fɔ tray fɔ it bɔku
tin dɛn we dɛn nɔ prosɛs, we na natura l it dɛn . Di tin we impɔtant pas ɔl na
fɔ tɔk to yu famili dɔktɔ bifo yu mek dis kayn big chenj pan it fɔ mek shɔ se dɛn kɔba ɔl di tin dɛn we yu nid fɔ it. I go ebul fɔ gi yu di advays bɔt it we yu nid.
Mɛsej we dɛn kin kɛr go na os
- Pescatarian na vegetarian it we inklud fish ɛn sifud. I nɔ de it mit frɔm land animal dɛn.
- Dis kin bi wan opshɔn we rili wɛl bikɔs i gɛt bɔku omega-3 fat asid we de ɛp yu at.
- Big fish lɛk king makrɛl ɛn shak kin gɛt bɔku bɔku mɛkuri, so mama ɛn smɔl pikin dɛn we gɛt bɛlɛ fɔ pik fish we nɔ gɛt bɔku mɛkuri.
- Bikɔs yu nɔ de it rɛd mit, mek shɔ se yu gɛt di ayɛn we yu nid frɔm it dɛn we gɛt plant lɛk lentil ɛn grɛn lif vɛjitebul.
- fכ pik nεchכral, ful it dεm na di bεst opshכn כltεm pas prכsεs it dεm we dεn lεbul "mit-fri."
- Bifo yu mek ɛni big chenj pan di it dɛn we yu de it, tink bɔt di tin dɛn we yu nid fɔ it.I rili impɔtant fɔ tɔk bɔt dis wit yu dɔktɔ.
pescatarian, pescatarian it, sinhala wɛlbɔdi, fish it, omega-3, it fayn, it
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt