Wi ɔl want fɔ gɛt wɛlbɔdi, shayn, ɛn fayn skin. Bɔt as wi de ol, wi skin kin pwɛl bikɔs ɔf tin dɛn lɛk we wi de na di san, dɔti, ɛn ɔda tin dɛn. Yu go dɔn notis se bɔku pipul dɛn de yuz difrɛn vaytamɛn ɛn sɔpɔtmɛnt dɛn naw fɔ mek dɛn gɛt wɛlbɔdi na dɛn skin. Di aidia bihayn dis na fɔ protɛkt di skin bay we yu de gi am tin fɔ it frɔm insay, jɔs lɛk aw yu de put am na do. So tide, lɛ wi tɔk bɔt wetin na tru bɔt dis, wi rili nid dɛn tin ya, ɛn wetin yu nid fɔ no if yu go yuz dɛn.
Wetin na dɛn tin ya we fayn fɔ di skin?
Infakt, sɔm vaytamɛn ɛn tin dɛn we dɛn kɔl antiɔksidant kin rili ɛp fɔ mek wi skin gɛt wɛlbɔdi ɛn fɔ mek i shayn. Fɔ tɔk am simpul wan, dɛn antiɔksidant ya tan lɛk di tin dɛn we de protɛkt wi bɔdi in sɛl dɛn fɔ mek dɛn nɔ pwɛl . Lɛk di sojaman dɛn na wi kɔntri, dɛn de protɛkt wi sɛl dɛn. Dɛn kin ridyus di bad bad tin dɛn we kin apin to di skin mɔ frɔm di san.
Imajin, we yu go na di si ɛn yu rili bɔn yu wit san, yu skin kin rɛd smɔl ɛn i kin tan lɛk se dɛn dɔn bɔn am. Dɛn antiɔksidant ya de ɛp fɔ protɛkt di skin sɛl dɛn frɔm dɛn kayn damej ya. Lɛ wi si us nyutriɛnt dɛn we impɔtant mɔ fɔ di skin.
| Di kayn fid we dɛn kin gi | Benefit fɔ di skin | Dis na kɔmɔn natura l it dɛn. |
|---|---|---|
| Vitamin C we de na di bɔdi | I de ɛp fɔ mɛn wund dɛn na di skin kwik, i de ɛp fɔ mek kolagen we de mek di skin yɔŋ. Wan pawaful antiɔksidant we de ridyus di wrinkles ɛn di san damej. | Gwava, nɛktarin, ɔrɛnj, narang, laym, strawberry, bɛl pepa (fish chili). |
| Vitamin E we gɛt di sik | Dis na pawaful antiɔksidant bak. We dɛn put am togɛda wit vaytamɛn C, i kin ridyus di bad bad tin dɛn we di san kin du to di skin. I de ɛp bak fɔ mek di skin nɔ gɛt wata. | Almɔnd, sanflawa sid, spinach, brɔkoli, pinat. |
| Vitamin A (Vitamin A/Rɛtinol) . | I impɔtant fɔ mek di skin sɛl dɛn gro ɛn mek dɛn ripɛnt. Bɔku tɛm dɛn kin si am na krim dɛn we de mek pɔsin nɔ rɔtin, ɛn dɛn kin kɔl dis tin we dɛn kɔl Retinol. I kin ɛp bak fɔ ridyus akni. | Dak grɛn vegjetabul lɛk karɔt, swit pata, pɔmpin, spinach, kelɛ, mango, eg. |
| Selenium we dɛn kɔl | Dis na minral we de ɛp fɔ mek di skin kɔntinyu fɔ elastik. Risach dɔn sho se i kin ɛp fɔ protɛkt yu frɔm di san we de pwɛl yu bɔdi ɛn ivin kansa na yu skin te to sɔm mak. | Eg, chukchuk, mushroom, sanflawa sid, kash. |
| Koenzym Q10 (CoQ10) ɛn di . | Na sɔntin we de insay ɔl di sɛl dɛn na wi bɔdi. I de go dɔŋ as wi de ol. I de ɛp fɔ gi trɛnk to di skin ɛn ridyus di wrinkles. | Fish we gɛt ɔyl lɛk salmɔn ɛn tuna, chukchuk, soya bin, spinach. |
So a nid fɔ tek supamakit fɔ dis?
Na dis na di kwɛstyɔn we impɔtant pas ɔl. Na tru se ɔl di tin dɛn we wi dɔn tɔk bɔt, fayn fɔ yu skin. Bɔt dat min se yu fɔ go na di famasi ɛn bay ɛvri bɔtul we gɛt dɛn vaytamɛn dɛn ya ɛn drink dɛn? Nɔ, nɔto so atɔl.
Di fɔs tin we yu fɔ pik ɛn di bɛst tin fɔ it ɔltɛm na fɔ it tin dɛn we balans ɛn we gɛt fayn fayn tin dɛn fɔ it.
Mɛmba se dɛn nɔ mek wi bɔdi fɔ mek wi it pils ɛn kapsul, bɔt dɛn mek wi bɔdi fɔ it wit natura l it dɛn. We wi gɛt dɛn tin ya frɔm di ɔyl, frut, vɛjitebul, ɛn nɛt we wi bin tɔk bɔt ɔp, wi nɔ jɔs de gɛt da vaytamɛn de, bɔt wi de gɛt bɔku bɔku ɔda valyu tin dɛn lɛk fayv. I tan lɛk wan kɔmplit paket.
So wetin na supamakit fɔ? Insay sɔm spɛshal kes dɛn, dɔktɔ kin tɛl yu fɔ gi yu supamakit . Fɔ ɛgzampul:
- If yu nɔ gɛt bɛtɛ tin fɔ it: If sɔntin lɛk blɔd tɛst kɔnfirm se i klia se yu nɔ gɛt wan patikyula vaytamɛn.
- Insay sɔm mɛrɛsin dɛn: Sɔm sik dɛn kin mek di bɔdi nɔ ebul fɔ tek di tin dɛn we de insay di bɔdi fayn fayn wan.
- We uman bεlε : Dis na di rizin we mek dεn kin advays mama dεm we gεt bεlε fכ tek supliment lεk fכlik asid εn ayron.
- Vegans: Sɔm nyutriɛnt dɛm, lɛk vaytamɛn B12, nɔ de na di it dɛm we dɛn mek wit plant.
Fɔ spɛshal rizin dɛn lɛk dis, i bɛtɛ fɔ tek sɔpɔtmɛnt dɛn nɔmɔ we dɔktɔ tɛl yu fɔ tek .
Denja kin de fɔ tek supamakit lɛk aw dɛn tink se dɛn de!
If yu tink se, "Vitamin gud fɔ di bɔdi, i nɔ bad fɔ tek smɔl tumɔs," dat na mistek we rili denja. Tink bɔt am, ivin fɔ drink bɔku wata nɔ kin fayn. Na di sem tin wit dis. Fɔ ɛvri vaytamɛn ɛn minral, wan sef ɔpa limit de we wi bɔdi kin telɛ fɔ wan de.
Speshal atenshɔn to vaytamɛn dɛn we de sɔlv fat
di vaytam in dεm dεn mεnshכn dεn sheb to tu grup dεm: we de sכlv insay wata (vitamin C εn B) εn we de sכlv fεt (vitamin A, D, E, K). di vaytam in dεm we pasmak we de sכlv insay wata de kכmכt na di urine. Bɔt dɛn kin kip di vaytamɛn dɛn we kin sɔlv fat na di bɔdi.
Dat min se if yu tek bɔku sɔpɔtmɛnt lɛk vaytamɛn A ɛn E, dɛn kin gɛda na ɔgan dɛn lɛk di liva ɛn bi pɔyzin pas fɔ kɔmɔt na di bɔdi izi wan.
- If yu tek bɔku vaytamɛn A , i kin mek yu ed at , yu kin vɔmit, yu ia kin lɔs, ɛn yu liva kin pwɛl. Dis kin rili denja fɔ uman dɛn we gɛt bɛlɛ.
- If yu it vaytamɛn E pasmak, dat kin mek di blɔd nɔ klin.
- If yu it bɔku bɔku minral dɛm lɛk sɛlɛniɔm , i kin mek yu gɛt siriɔs tin dɛm lɛk we yu ia kin lɔs, yu nel dɛn kin brok, ɛn yu kin pwɛl di nervɔs sistɛm.
Nɔ ɛva bigin fɔ tek supamakit jɔs bikɔs yu padi tɛl yu fɔ tek am, bikɔs yu si wan kɔmɛnt na TV, ɔ bikɔs yu si sɔntin na di Intanɛt. Na yu dɔktɔ nɔmɔ no di rayt tin we yu bɔdi nid.
So wetin rili wi fɔ du?
Na gud tin fɔ tink bɔt skin wɛlbɔdi. Mek wi go fɔ am di bɛst ɛn sef we.
1. Mek di it we yu de it fɔs: Tray fɔ put at le 5 difrɛn kɔlɔ frut ɛn vɛjitebul dɛn na yu it ɛvride. It tin dɛn lɛk grɛn we gɛt lif, nɛt, ɛn fish.
2. Go to dɔktɔ: If yu gɛt ɛnitin fɔ wɔri bɔt yu skin, ɔ yu tink se yu nɔ gɛt bɛtɛ tin fɔ it, duya go to yu famili dɔktɔ (dɔkta).
3. Gɛt tɛst: If nid de, yu dɔktɔ go ɔda tin dɛn lɛk fɔ tɛst blɔd.
4. Tek am nɔmɔ if dɛn tɛl yu fɔ tek am: Na if yu dɔktɔ tɛl yu fɔ tek am nɔmɔ, insay di doz ɛn fɔ di tɛm we i tɛl yu fɔ tek am.
Yu nɔ tink se i bɛtɛ fɔ fala dis we pas fɔ gɛs ɛn tek sɔpɔtmɛnt ɛn ambɔg di bɔdi?
Mɛsej we dɛn kin kɛr go na os
- Di bɛst fawndeshɔn fɔ gɛt wɛlbɔdi ɛn shayn skin na fɔ it difrɛn difrɛn it dɛn we gɛt balans.
- di antioksidant dεm lεk vaytam in C, E, A, εn sεlεniכm rili impɔtant fכ di skin hεlth.
- I bɛtɛ ɔltɛm fɔ gɛt dɛn tin ya frɔm natura it dɛn lɛk frut, vɛjitebul, ɛn ɔyl pas frɔm pils.
- Nɔ ɛva tek vaytamɛn ɔ ɔda tin dɛn fɔ yusɛf if yu nɔ gɛt dɔktɔ advays. I kin gɛt bad bad tin dɛn we kin apin to am.
- If yu gɛt ɛnitin fɔ wɔri bɔt yu skin ɔ di it we yu de it, tɔk to yu dɔktɔ ɛn gɛt di rayt advays.
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