Aw di bɔdi? Dis tɛm ya, bɔku yɔŋ pipul dɛn de wɔri bɔt dɛn wet ɛn fɔ gɛt wɛlbɔdi, nɔto so? Sɔntɛnde yu kin tink se, "O, dis na big tin." Bɔt nɔto so i bi. We yu du sɔm smɔl smɔl tin dɛn di rayt we, fɔ mek yu gɛt wɛlbɔdi nɔ kin at so. Lɛ wi si aw wi go du am.
Wetin na wɛlbɔdi wet? Wetin mek i impɔtant?
Fɔ tɔk am simpul wan, wɛlbɔdi wet na wet we fit yu ayt, ej, ɛn bɔdi kayn we ɛn we de ɛp yu fɔ gɛt wɛlbɔdi ɛn nɔ gɛt sik. I at fɔ tɔk ɔmɔs dis na kilogram, bikɔs i kin difrɛn frɔm wan pɔsin to ɔda pɔsin. Bɔt as rough guide, yu dɔktɔ ɔ famili wɛlbɔdi wokman kin ɛp yu fɔ no yu wɛlbɔdi wet .
If yu kɔntinyu fɔ gɛt wɛlbɔdi wet, i gɛt bɔku bɛnifit dɛn. Yu kin gɛt trɛnk ɔl di de, nɔ taya, ɛn fil fɔ du ɛnitin. I kin ɛp bak fɔ protɛkt yu frɔm sɔm sik dɛn we kin apin we yu de ol, lɛk dayabitis , at sik , ɛn ay blɔd prɛshɔn .
Wetin wi go du fɔ gɛt wɛlbɔdi wet?
Fɔ tru, tu men tin dɛn de fɔ dis:
1. Ɛksesaiz ɔltɛm.
2. Gɛt gud abit fɔ it.
Sɔm pipul dɛn kin tink se fɔ du dɛn tu tin ya, wi nid fɔ plan fɔ du bɔku tin dɛn ɛn fɔ wok tranga wan. Bɔt nɔto so i bi. Di bɛst we na fɔ rili mek smɔl chenj dɛn to di tin dɛn we wi kin du ɛvride. I tan lɛk se wi de brus wi tit we wi bin smɔl. Fɔs, i kin tan lɛk se i nɔ izi, bɔt i kin jɔs bi abit.
1. Mek wi get fit? Di sikrit fɔ ɛksesaiz ɛvride!
Yɔŋ pɔsin lɛk yu fɔ ɛksesaiz fɔ at le 60 minit ɛvride.Yu nid fɔ mek yu bɔdi muf. Na ya, “aktiviti” min ɛnitin we de muv yu bɔdi we nɔ de na wan ples ɔl di de. I nɔr nid fɔ involv fɔ go na jim ɛvride, ɔr fɔ du kɔmplikɛt ɛksɛsayz. Di tin we impɔtant pas ɔl na fɔ gɛt di difrɛn kayn ɛksesaiz dɛn we yu bɔdi nid fɔ du ɔlsay na di wik, we na ɛksɛsayz we yu de du fɔ mek yu at rit , ɛksesaiz we de mek yu gɛt trɛnk , ɛn ɛksesaiz we de mek yu ebul fɔ chenj di we aw yu de du tin .
Imajin, yu gɛt bɔku skul, klas, ɛn wok ɔl di de. So i at fɔ fɛn tɛm fɔ ɛksesaiz fɔ 60 minit stret, nɔto so? Na gud sɔlvishɔn de fɔ dat. yu kin brok dεn 60 minit dεm ya to sכt "εksεsayz brek" dεm כl di de.
Jɔs lɛk fɔ it smɔl snek bifo yu angri, dɛn smɔl smɔl ɛksesaiz dɛn ya kin mek yu gɛt bɔku trɛnk ɔlsay na di de.
Fɔ ɛgzampul:
- We yu grap lɛk 15 minit so bifo tɛm na mɔnin ɛn du smɔl yoga ɔ ɛksesaiz fɔ strɛch.
- Tek 15 minit fɔ waka ɔ jok kwik kwik wan na skul, wokples, ɔ we yu de it lɛnch.
- We yu kam bak na os frɔm skul, waka ɔ rayd yu baysikul.
- Apat frɔm dat, we yu ad di we aw yu de yuz stɛp insay di de, di tɛm we yu de spɔt na skul, ɛn we yu de waka bitwin klasrum dɛn, yu go dɔn dɔn 60 minit bifo yu no!
10 fayn fayn advays dɛn fɔ mek ɛksesaiz bi yu abit!
Na 10 simpul we dɛn we yu go mek ɛksesaiz bi pat pan yu layf:
1. Start tide: Nɔ wet. Go na do ɛn tek wan waka rayt naw.
2. Tek di stej insted of di ɛlivat: Yuz di stej ɛnitɛm we i pɔsibul. Na big big ɛksesaiz.
3. Wok/bayk insted of draiv: Wok o baiskul go na ples dem we de nia lek skul o padi haus if i posibul.
4. Pak fa: If yu de drayv, pak smɔl distans (na say we sef) frɔm usay yu want fɔ pak ɛn waka shɔt distans.
5. Haus wok na ɛksesaiz bak: Fɔ tidi yu rum, was yu motoka, swip di yad – dɛn tin ya nɔto wok we yu de du, na fayn chans fɔ ɛksesaiz!
6. Ridyus di tɛm we yu de spɛn na di skrin : Ridyus di tɛm we yu de spɛn fɔ wach TV, yuz yu smart fon, kɔmpyuta, ɔ fɔ ple vidio gem . (If yu de ple gem, pik di wan dɛn we gɛt fɔ du wit bɔdi muv.) I fayn fɔ mek yu nɔ spɛn pas 2 awa ɛvride fɔ luk skrin, apat frɔm skul wok.
7. Dans!: Go na yu rum, put yu fevorit sing, and dans to yu hat. If yu dans fɔ wan awa, .Yu kin bɔn pas 300 kalori !
8. Fɛn sɔntin we yu lɛk: Tink bɔt us kayn ɛksesaiz yu lɛk. Gi am wan tray! If yu nɔ du am bifo, bigin smɔl smɔl. If yu fil se yu de fred we yu de du am yu wan, ivin kam wit yu padi. We wi du sɔntin we wi lɛk, wi kin fil mɔ want fɔ kɔntinyu fɔ du am.
9. Yu de bost fo du di sem tin? Chenj am: If yu na pɔsin we de bost wit di sem tin kwik kwik wan, tray fɔ chenj di kayn ɛgzampul dɛn we yu de du. Da we de, i go fil nyu ɛvride.
10. Du sɔntin we go mek yu at rit, yu brith fast, ɛn yu bɔdi swet: Ilɛk us ɛksesaiz yu de du, mek shɔ se yu put sɔntin we go mek yu at rit smɔl, yu brith fast smɔl, ɛn yu bɔdi swet.
2. Aw fɔ gɛt di abit fɔ it fayn fayn wan?
Fɔ it fayn nɔ min fɔ de it ɔltɛm. Infakt, stɔdi dɛn dɔn sho se bɔku tɛm, di it we pɔsin de it nɔ kin wok fayn. Sɔntɛnde, i kin rili bakfaya ɛn yu kin dɔn fɔ gɛt mɔ wet pas aw yu bin de gɛt bifo.
Wan rizin we mek di it dɛn we dɛn kin it nɔ kin wok na bikɔs dɛn kin put it dɛn insay “gud” ɛn “bad” wan dɛn. Bɔt di tru tin na dat, ɔltin fayn if yu tek am smɔl . Dɔn bak, di it dɛn we wi de it kin mek wi fil se wi nɔ gɛt natin ɛn wi nɔ gɛt natin bikɔs dɛn kin tɛl wi fɔ “kɔt” sɔm it dɛn kpatakpata. Nɔto dat nɔmɔ, bɔt di it we wi de it kin mek wi nɔ gɛt impɔtant tin dɛn we wi bɔdi nid.
Yɔŋ pɔsin lɛk yu fɔ it difrɛn difrɛn it dɛn. Natin nɔ bad fɔ gɛt smɔl trit ɛvride. Na dat mek wan chɔklɛt kin te we yu it am ɛvride pas if yu it am ɛvride.
Di bɛst we fɔ mek yu gɛt wɛlbɔdi wet (ɔ fɔ lɛf am if yu want) na fɔ pik fayn it ɛvride. Fɔ sɔm pan wi, dat min se wi fɔ chenj di we aw wi de tink bɔt it. Bifo wi si it wit wi at (fɔ ɛgzampul, as blɛsin fɔ du wɛl pan ɛgzam, ɔ as sɔntin we wi de it fɔ win bad de), wi kin lan fɔ si it as prɛktikal tin we de fuel wi bɔdi.
10 advays fɔ put wɛlbɔdi it abit dɛn na yu layf!
1. Wata instead ɔf drink dɛn we gɛt shuga: Pik wata, milk we nɔ gɛt bɔku fat, ɔ drink dɛn we nɔ gɛt shuga instead ɔf sɔft drink dɛn we gɛt shuga, frut drink dɛn (we dɛn ad shuga), ɛn spɔt drink dɛn .
2. At le 5 savis fɔ frut ɛn vɛjitebul dɛn wan de: Di fayv we de insay dɛn it ya kin ful-ɔp yu bɛlɛ, ɛn dɛn kin gi yu bak di tin dɛn we yu bɔdi nid ɛn di flawa dɛn we yu nid, we kin mek yu fil satisfay.
3. It balans it frɔm difrɛn it grup dɛn:Pik difrɛn it dɛn frɔm ɛni wan pan di it grup dɛn: frut ɛn vɛjitebul, grens (espɛshali ɔl gren), prɔtin, ɛn dairy. Inklud ɔl gren ɛn slim protin wit frut/vɛjitebul pan ɛvri it.
4. If yu de it fast fud, pik wit sɛns: Pik smɔl bɔga we gɛt wan slais instead fɔ big bɔga. Mek sɔm lɛtis instead ɔf fries. It rɛgyula-sayz it – nɔ “supersayz” ! Ivin bɛtɛ, avɔyd fast fud rɛstɔrant dɛn as yu ebul.
5. Kip snek we gɛt wɛlbɔdi na os: If yu gɛt wɛlbɔdi tin fɔ pik na yu kichin (e.g. karɔt, eg, pinat bɔta), yu kin mek snek we gɛt wɛlbɔdi instead fɔ rich di kuki jɔg. (Yu kin ivin gɛt fɔ kɔnvins yu mama ɛn papa fɔ kam wit snek dɛn we gɛt wɛlbɔdi!)
6. Tek yu oun helti snek wit yu wen yu go trip: Den yu no go nid to bai enitin fo vending mashin o stoa. Bifo yu tek biskit, chips, ɛn tin dɛn we dɛn dɔn prosɛs we gɛt bɔku fat ɛn kalori, tek karɔt stik, wan frut, ɔ wan miks we yu mek na os we gɛt dray frut ɛn nɛt.
7. It onli wen yu de angri: If yu fil laik to chop bikos yu de bost, na yu maind de tel yu to du oda tin.
8. It helti brekfas evri moning.
9. Nɔ it we yu de wach TV: If yu du am, i go mɔs bi se yu go it mɔ pas aw yu tink.
10. Yu fɔ tink bɔt di sayz dɛn we yu fɔ it: If di plet fɔ it big, pul af pan am ɛn kip am fɔ leta – ɔ sheb am wit yu padi.
Fɛn we we go wok fɔ yu!
Yuz yu kriaytiv ɛn fɛn we fɔ put ɛksɛsayz ɛn it fayn fayn wan na yu layf we go wok fɔ yu. Wi ɔl difrɛn. Pan ɔl we yu bɛst padi go lɛk fɔ mek tɛm fɔ di jim, yu go lɛk fɔ waka wit yu dɔg. We yu dɔn no wetin rayt fɔ yu, i kin izi fɔ du!
Di tin dɛn we impɔtant pas ɔl fɔ mɛmba (Take-Home Message) .
- We yu gɛt wɛl bɔdi wet, dat kin ɛp yu fɔ gɛt wɛlbɔdi, gladi at, ɛn gɛt trɛnk.
- I nɔ nid fɔ bi big it. Na fɔ ɛksesaiz ɔltɛm ɛn fɔ gɛt gud abit fɔ it.Na dat na di men tin.
- Ɛksesaiz fɔ 60 minit insay di de. If yu nɔ ebul fɔ du am wan tɛm, brok am to smɔl smɔl tin dɛn ɔlsay na di de. Pik ɛksesaiz we yu lɛk ɛn we yu go fil fayn.
- We yu de it, nɔ tink se na "diet." It tin dɛn we balans, we gɛt difrɛn tin dɛn, ɛn we gɛt fayn fayn tin dɛn fɔ it . I okay fɔ gɛt smɔl trit ɛvride.
- Start wit smɔl chenj dɛn. Smɔl smɔl, dɛn chenj dɛn de go bi abit na yu layf.
Yu fɔ go tru dis joyn, mɛmba se, nɔto yu wan de. If yu nid ɛp, nɔ ɛva fred fɔ aks dɔktɔ, pɔsin we sabi bɔt it, ɔ big pɔsin we yu kin abop pan.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt