Yu dɔn ɛva tink bɔt aw i go fayn if we de fɔ liv fɔ sɔm ia mɔ wit wɛlbɔdi ɛn trɛnk? If yu kin delay fɔ ol smɔl? Na dat wi go tok abaut tide. dis dεn kכl dis di kalori rεstrikshכn mεtכd, כ `Kalori rεstrikshכn`. Lɛ wi si if dis go rili mek wi liv lɔng ɛn mek wi nɔ yɔŋ.
Wetin na di sayɛns bakgrɔn biɛn dis stori?
Dis stori bigin as fa bak as 1935. Wan stɔdi we dɛn bin du da tɛm de sho se rat dɛn we nɔ gɛt bɛtɛ kalori kin liv lɛk 30% pas rat dɛn we kin it nɔmal wan. Frɔm da tɛm de, sayɛnsman dɛn dɔn tray dis we pan animal dɛn lɛk mays, wom, flay, dɔg, ɛn ivin mɔnki.
So aw dis kin apin? Fɔ tɔk am simpul wan, tu men we dɛn de we dis kin wok.
1. Ridyus di mכlikul dεm we de du bad: We wi kכnvכlt di it we wi de it to enεji, wan bayprodukt fכ dis na di fכmeshכn fכ mכlikul dεm we nכ stebul we de pwεl di bכdi. Wi kin kɔl dɛn fri radikal ya . Dɛn tin ya kin pwɛl wi sɛl dɛn ɛn mek wi ol kwik kwik wan. We wi stɔp di kalori, di prodakshɔn fɔ dɛn fri radikal ya we de ambɔg wi kin ridyus.
. Dis min se dɛn kin ebul fɔ bia wit difrɛn sik ɛn strɛs.
Sayɛnsman dɛn biliv se dɛn tu tin ya kin ɛp fɔ protɛkt wi frɔm bɔku big sik dɛn we kin mek wi layf de pan denja, lɛk sik dɛn we kin ambɔg wi at ɛn kansa.
Okay, i gud fɔ animal dɛn. So yu tink se dis fayn fɔ mɔtalman bak?
Dis na di kwɛstyɔn we impɔtant pas ɔl. Stɔdi dɛn we dɛn dɔn du pan animal dɛn dɔn sho se we pɔsin nɔ gɛt bɔku kalori, dat kin mek di kɔlɔstrel nɔ bɔku ɛn i kin mek di shuga we de na di blɔd nɔ bɔku. So sayɛnsman dɛn tink se, bikɔs di bɔdi wok na mays ɛn mɔtalman rili fiba, i go mɔs bi se dɛn bɛnifit ya go de fɔ mɔtalman bak.
Fɔ tɔk am simpul wan, di we aw sik dɛn lɛk dayabitis ɛn kansa kin kam, na di sem tin pan animal ɛn mɔtalman. So wetin wok fɔ animal dɛn kin wok fɔ wisɛf mɔ.
Di wan dɛn we de fala dis we fɔ du tin kin op fɔ gɛt dɛn bɛnifit ya:
- Di risk fɔ gɛt Tayp 2 Dayabitis kin ridyus bad bad wan.
- Ridyus risk fɔ gɛt at sik.
- Di chans fɔ gɛt kansa nɔ bɔku.
Wetin rili min fɔ stɔp di kalori?
Di men aidia fɔ dis na, ."We di bɔdi de it smɔl kalori, i stil de gɛt di vaytamɛn, minral, ɛn ɔda tin dɛn we i nid."
Imajin se wan avrej Sri Lankan de it lɛk 2000-2500 kalori ɛvride. We yu de stɔp di kalori, yu de ridyus dis amount smɔl smɔl bay lɛk wan pat pan tri pat as tɛm de go. Dat min se yu fɔ kam to wan limit we na lɛk 1200-1500 kalori fɔ wan de.
Di tin we impɔtant pas ɔl: Dis nɔ min se wi fɔ jɔs angri. Di impɔtant tin na fɔ gɛt di bɛst it frɔm di it we yu de it .
Fɔ ɛgzampul, Din we de fala dis we, de it 1,200 kalori ɛvride. In it kin gɛt mɔ vegjetabul, frut, nɛt lɛk amɔnd, ɛn flaks sid ɔyl, we kin gi omega-3 fat asid.
Wi kin ɔndastand dis mɔ simpul wan frɔm di tebul we de dɔŋ ya.
| Wan tipik it we gɛt bɔku kalori | Wan it we gɛt fayn fayn tin dɛn ɛn we nɔ gɛt bɔku kalori |
|---|---|
| Ti wit shuga, bred ɛn bɔta, wan plet rays (wit chukchuk, pɔt, ɛn lentil), ɛn wan roti wit ɔyl. | Sɔntin lɛk ti/rays pɔrij we nɔ swit, frut, sɔm rɛd rays, big vɛjitebul salad, fish/chikin we dɛn dɔn bɔy, ɛn grɛn bins. |
| Atɛnshɔn: I gɛt bɔku kalori, bɔt i nɔ gɛt bɔku vaytamɛn, minral, ɛn fayv. | Atɛnshɔn: I nɔ gɛt bɔku kalori, bɔt i ful-ɔp wit tin dɛn, vaytamɛn, ɛn fayv we di bɔdi nid. |
Aw yu kin du dis, ɛksaktɔli, insay wɛlbɔdi we?
If yu de tink fɔ tray dis we, di tin we impɔtant pas ɔl fɔ mɛmba na fɔ du am kɔrɛkt wan ɛn sef wan . If yu kɔt di kalori dɛn we yu nɔ tink bɔt aw fɔ it, dat kin mek yu gɛt siriɔs wɛlbɔdi prɔblɛm.
Tink bɔt dɛn tin ya bifo yu bigin.
1. Fɔ tru, tɔk to dɔktɔ: Bifo yu mek dis kayn big chenj na yu layf, i impɔtant fɔ go to yu dɔktɔ . I kin asɛs yu wɛlbɔdi ɛn tɛl yu if dis fayn fɔ yu.
2. Gɛt blɔd tɛst:Bifo yu bigin dis, du sɔm blɔd wok fɔ chɛk yu kɔlɔstrel ɛn blɔd shuga lɛvɛl. Dɔn yu kin mɛzhɔ yu prɔgrɛs insay sɔm mɔnt.
3. Gɛt ɛp frɔm pɔsin we sabi bɔt it: If i pɔsibul, go to pɔsin we sabi bɔt it. I kin ɛp yu fɔ mek wan plan fɔ it we go gi yu ɔl di tin dɛn we yu bɔdi nid, ilɛksɛf yu nɔ gɛt bɛtɛ kalori.
4. Start smɔl: Nɔ kɔt it wan tɛm. Fɔs, pul tin dɛn we nɔ fayn lɛk shuga, flawa, ɛn ɔyl na yu it ɛn ad frut ɛn vɛjitebul dɛn insted.
5. Nɔ skip ɛksɛsayz: I nɔ mata aw yu ridyus yu kalori, yu nɔ go gɛt rial rizɔlt if yu nɔ du ɛksɛsayz. Yu fɔ rili du sɔntin lɛk fɔ waka ɔ rɔn fɔ at le 30 minit insay di de.
Di tin we impɔtant pas ɔl nɔto fɔ jɔs liv fɔ 120 ia. Na fɔ ebul fɔ du yu yon tin, nɔ gɛt sik, gɛt wɛlbɔdi, ɛn liv gladi at ivin we yu dɔn ol.
Di wan dɛn we de fala dis we fɔ du tin kin op fɔ liv lɔng fɔ bɛnifit frɔm nyu tritmɛnt dɛn we go kam wit di go bifo pan mɛrɛsin sayɛns tumara bambay. So, dis nɔto jɔs fɔ ɛkstɛnd layf, bɔt na invɛstismɛnt fɔ gɛt bɛtɛ, wɛlbɔdi layf.
Mɛsej we dɛn kin kɛr go na os
- Fɔ stɔp di kalori nɔto jɔs fɔ mek yusɛf angri. Na fɔ ridyus di kalori dɛn we yu nɔ nid ɛn yu de gɛt ɔl di tin dɛn we yu bɔdi nid.
- Bifo yu bigin dis we, mek shɔ se yu go to yu dɔktɔ . I rili impɔtant fɔ mek yu sef.
- Ad frut, vɛjitebul, ligɛm, mit we nɔ gɛt bɛtɛ blɔd (fish we dɛn dɔn bɔyl, chukchuk), ɛn ligɛm lɛk grɛn bins ɛn chikip to yu it.
- I impɔtant fɔ du ɛksasaiz. Jɔs fɔ kɔntrol di tin dɛn we yu de it nɔ go du fɔ yu. Ɛnjɔy fɔ du tin dɛn we yu de du fɔ yu bɔdi ɛvride.
- Nɔ mek big chenj wan tɛm. Smɔl smɔl, put wɛlbɔdi abit dɛn insay yu layf.
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