Yu tink se yu de liv fayn layf? Pan ɔl we sɔm smɔl mistek dɛn kin mek, bɔku pan wi kin tink se wi kin it fayn ɛn ɛksesaiz we wi gɛt tɛm, so wi gɛt wɛlbɔdi. Bɔt yu tink se na dat nɔmɔ rili nid fɔ mek dɛn kɔl am ‘healthy’? I sɔprayz fɔ no se wan big stɔdi we dɛn jɔs du, sho se na smɔl pan ɔl di big pipul dɛn nɔmɔ, we na lɛk 3 pan ɛvri 100 pipul dɛn, kin mit di men tin dɛn we dɛn nid fɔ gɛt wɛlbɔdi.
So, lɛ wi tek wan luk pan dɛn 4 men tin ya we impɔtant fɔ gɛt wɛlbɔdi layf. Yu kin mɛzhɔ yusɛf bay dɛn smɔl tin ya.
Di 4 pila dɛn fɔ gɛt wɛlbɔdi layf
Di wan dɛn we de stɔdi bɔt dis tɔk se dɛn 4 tin ya impɔtant fɔ no if pɔsin gɛt wɛlbɔdi. Lɛ wi luk dɛn na wan tebul.
| Di men layn | Tink bɔt if i apin to yu. |
|---|---|
| 1. Nɔ smok | Yu de smok? If yu nɔ ɛva adikshɔn to smok, dat na big tin we yu dɔn du. If yu na pɔsin we de smok, yu de tray fɔ lɛf fɔ smok? |
| 2. Fɔ mek yu gɛt wɛlbɔdi wet | Yu ebul fɔ kip yu BMI (Body Mass Index) bitwin 18-25 ia? Ɔ yu de tray fɔ rich da wet de? |
| 3. Inaf frut ɛn vɛjitebul | Yu kin it at le 5 savis fɔ frut ɛn vɛjitebul ɛvride? (Fɔ ɛgzampul, wan tin we dɛn kin it na banana we gɛt midul saiz, apul, ɔ af kɔp vɛjitebul we dɛn dɔn kuk). |
| 4. Ɛksesaiz ɔltɛm | Yu kin du ɛksɛsayz fɔ at le 30 minit insay di de, 5 dez insay di wik? (e.g. fɔ waka kwik kwik wan, fɔ rɔn, fɔ bayk). |
Wetin yu tink bɔt dɛn 4 tin ya? Ɔmɔs pan dɛn yu rili de du? I nɔ nid fɔ tɔk se fɔ smok nɔto jɔs bad fɔ yu, bɔt fɔ di wan dɛn we de arawnd yu bak. Fɔ tray fɔ pul di abit na di big ɛp we yu go ebul fɔ du fɔ yusɛf. Di ɔda tri tin dɛn, dat na fɔ gɛt wɛlbɔdi wet, fɔ it gud it, ɛn fɔ du ɛksɛsayz, na di fawndeshɔn fɔ gɛt wɛlbɔdi layf. If yu gɛt ɛni dawt bɔt dis ɔ yu want fɔ no bɔt di wet ɛn it we fayn fɔ yu, i go fayn fɔ mek yu tɔk to yu dɔktɔ .
Dis nɔ go du fɔ am! Na mɔ tin dɛn de...
Okay, wi don tok abaut dem fo besik tins de. Bɔt ɔda tin dɛn de we kin rili mek pɔsin gɛt wɛlbɔdi ɛn gladi at. Dis nɔto jɔs lɔ, na gud abit we wi kin put insay wi layf. Lɛ wi si wetin dɛn bi.
| Gud abit | Wetin mek dat impɔtant? |
|---|---|
| Fɔ brus yu tit ɛvride | Dis impɔtant fɔ mek yu tit ɛn yu gɔm gɛt wɛlbɔdi ɛn fɔ mek yu nɔ gɛt sik. |
| Una slip fayn na nɛt. | Pɔsin we de slip fayn kin ebul fɔ bia wit strɛs fayn fayn wan. Dɔn bak, we wi nɔ de slip fayn, wi angri ɔmon dɛn nɔ kin balans, ɛn dis kin mek wi it pasmak. |
| Fɔ it togɛda wit famili | Dis na tɛm fɔ mek mama ɛn papa dɛn sɛt gud ɛgzampul, fɔ yus to it dɛn we gɛt fayn fayn tin dɛn fɔ it, ɛn fɔ tɔk fayn to dɛnsɛf. Fɔ de nia yu fambul ɛn padi dɛn na pawaful tin fɔ mek yu gɛt wɛlbɔdi. |
| Smayl, gladi. | Laf lawd wan bɔku tɛm insay di de. Wach ɔ rid wan stori we de mek pɔsin laf. I go mek yu fil layt ɛn gi yu trɛnk fɔ bia wit prɔblɛm dɛn. |
| Meditate, mek yu maynd kol. | Spend 10-20 minit evri de du somtin fo kol yu maind. We yu de tink gud wan, we yu de du rilijɔn, ɔ we yu jɔs de kwayɛt, dat kin ɛp fɔ mek yu maynd kol ɛn kɔntrol yu blɔd prɛshɔn. |
| Waka as yu ebul. | If yu nɔ gɛt tɛm fɔ ɛksesaiz, waka as yu ebul ɔl di de. Wok go na di stoa, go na di bɔs stɔp. Dis kin bɔn di kalori, i kin mek i nɔ strɛs, ɛn i kin mek i gɛt kɔnfidɛns pan insɛf mɔ. |
| Kip yu bak stret. | Imajin, if yu kip yu bak stret ɛn yu bɛlɛ mɔsul dɛn tayt, yu go luk tan lɛk aw yu tan naw. Tink "strayt, tayt" evri taim yu waka. |
| Tray fɔ du sɔntin lɛk yoga. | Yoga de gi di bɔdi trɛnk, fleksibul, ɛn balans, we impɔtant mɔ as wi de ol. |
| It tin dɛn we gɛt bɔku prɔtin. | Protɛin na impɔtant tin fɔ it. Bikɔs i kin de na di bɛlɛ fɔ lɔng tɛm, we yu it am wit it dɛn we gɛt fayv, i kin ɛp yu fɔ fil ful pan smɔl kalori. Put tin dɛn lɛk nɛt, dairy we nɔ gɛt bɔku fat, bins, mit, ɛn fish insay yu it. |
| Tink gud wan. | Luk ɔltin as "di glas dɔn ful-ɔp af." Biliv yusɛf. Tink "A kin, a kin..." ɛn bigin fɔ wok. |
Na yu disayd ɔltin.
Yu list fɔ wɛlbɔdi abit dɛn kin difrɛn frɔm mi yon. Natin nɔ bad wit dat. Di impɔtant tin na fɔ mɛmba se na yu go ebul fɔ mek difrɛns pan yu wɛlbɔdi ɛn wɛlbɔdi .
Tek kɔntrol pan yu layf. Tink bɔt smɔl chenj dɛn we go mek yu layf gɛt wɛlbɔdi. Nɔ tray fɔ du big big tin dɛn wan tɛm. Start smɔl.
Fɔ ɛgzampul, frɔm tumara, bigin fɔ waka kwik kwik wan fɔ 10 minit insay di de. Inkrisayz di nɔmba fɔ di frut dɛn we yu de it fɔ wan de. Put yu fon fa af awa bifo yu go slip na nɛt. Smɔl chenj dɛn lɛk dis na dɛn wan ya kin briŋ big rizulyt as tɛm de go.
Mɛsej we dɛn kin kɛr go na os
- Di fawndeshɔn fɔ wɛlbɔdi layf na fɔ avɔyd fɔ smok, fɔ gɛt wɛlbɔdi wet, fɔ it tin dɛn we gɛt fayn fayn tin dɛn fɔ it, ɛn fɔ du ɛksɛsayz ɔltɛm.
- Apat frɔm dɛn bɛsis tin ya, i rili impɔtant bak fɔ gɛt fayn slip, fɔ gɛt wɛlbɔdi, fɔ gɛt gud padi biznɛs wit yu fambul ɛn padi dɛn, ɛn fɔ gɛt gud abit.
- Na yu de kɔntrol yu wɛlbɔdi. Bifo yu tray fɔ mek big chenj dɛn wan tɛm, bigin wit smɔl smɔl simpul abit dɛn we yu go put insay yu layf ɛvride.
- If yu gɛt ɛnitin fɔ wɔri ɔr kwɛstyɔn bɔt yu wet, it, ɔr ɛksɛsayz, tɔk to yu famili dɔktɔ (GP).
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