"O, dokta, a no fit kontrol mi it. I tan laik se a no fit get ful ivin wen a de it. Na im mek a de kip de weit. Wetin a shud du?" Dis na rili kɔmɔn prɔblɛm fɔ bɔku pipul dɛn na wi kɔntri. Sɔmtɛm na di smɔl smɔl mistek dɛm wae wi nɔr kin no kin mek dis sik. Nɔ wɔri, sɔm simpul tin dɛn de we wi kin du fɔ kɔntrol dis. Lɛ wi tɔk bɔt am tide.
Di sayɛns sikrit fɔ it sloslo
Dis nɔto nyu tin. Na sɔntin we wi mama dɛn dɔn de tɛl wi frɔm we wi smɔl, lɛk "chew your food well" ɛn "sip water." Bɔt yu dɔn ɛva wɔnda wetin mek dɛn de tɔk dat? Big sayɛns rizin de biɛn am.
Fɔ tɔk am simpul wan, wi bren nɔ kin no we wi ful-ɔp. i tek sכm tεm fכ di signal frכm wi bεlε to wi bren fכ se, "Okay, yu ful naw, stכp fכ it." Risach dɔn sho se pan ɔl we i kin tek lɛk 12 minit fɔ lɛ pɔsin we nɔmal ɛn we tan lɛk pɔsin gɛt dis signal, i kin tek lɛk 20 minit ɔ mɔ fɔ pɔsin we fat.
Imajin, wetin go apin if yu na di kayn pɔsin we de it yu wan ol plet insay 5 to 10 minit? Bay di tɛm we yu dɔn it, yu bren nɔ dɔn gɛt di signal yet se yu dɔn ful-ɔp. So yu tink se, "Mmm... dat no inof." Dɔn yu kin sheb smɔl mɔ. Pan ɔl we yu rili ful-ɔp, yu bren nɔ no am, so yu de it mɔ pas aw yu fɔ it.
So nɛks tɛm we yu it, tek yu tɛm ɛn it smɔl smɔl. I kin tek smɔl fɔ mek yu yus to am, bɔt di tin dɛn we kin apin kin rili fayn!
Tray dɛn tin ya fɔ yus fɔ it sloslo:
- Afta yu it tu ɔ tri mɔtful it, put di spun dɔŋ ɛn tek wan ɔ tu sip wata.
- Chew ɛni it we yu it fayn fayn wan fɔ lɛk 20 tɛm so . Dis kin ɛp bak fɔ mek yu digest fayn fayn wan.
- Tɔk sloslo to pɔsin we yu de wit we yu de it.
- Ɛnjɔy di teys, smel, ɛn kɔlɔ we di it gɛt we yu de it.
Nɔ du ɛni ɔda tin we yu de it! It wit yu maynd.
Dis na ɔda big mistek we bɔku pan wi kin mek. Wi de sidon fo front of TV wit wi plet of fud, o wi de it wen wi de skrol fo Facebook and TikTok fo wi fon. Sɔm pipul dɛn kin it we dɛn de luk di kɔmpyuta we dɛn de wok. Dɛn kɔl dis "Distracted Eating".
We wi de it we ɔda tin de ambɔg wi, wi bren nɔ kin rili no se wi de it. Wi atɛnshɔn de pe atɛnshɔn pan wetin de na TV ɔ wetin wi de si na wi fon. So, di bren nɔ kin rili rɛjista ɔmɔs wi dɔn it, wetin wi dɔn it, ɔ aw di it de te. Di rizɔlt? Wi nɔ kin fil satisfay afta wi dɔn it, so wi want fɔ it mɔ.
di bεst sכlushכn fכ dis na di kכnsεpt fכ " Mindful Eating ".
- Mek ples we kol: Pik ples we kwayɛt ɛn we nɔ gɛt bɔku tin fɔ it. If i pɔsibul, it sidɔm na tebul.
- Rimov tin dɛn we de ambɔg yu: Kip tin dɛn lɛk TV, kɔmpyuta, ɛn fon fa fawe we yu de it.
- Pe atɛnshɔn to di it: Luk di tin dɛn we de na yu plet. Ɛnjɔy dɛn kɔlɔ, shep, ɛn smel. Alaw yusɛf fɔ fil di teys ɛn wam we di it gɛt we yu de it.
We yu it dis we, yu maynd go rili satisfay, ilɛksɛf yu it smɔl.
Di sikrit bitwin di plet dɛn ɛn di it dɛn
Dis na tu ɔda smɔl smɔl trik dɛn we go ɛp yu fɔ kɔntrol yu wet.
Di majik we wan smɔl plet kin mek
Dis na saykolojik trik we de trik di yay. Imajin, we yu sheb likl rays fo big plet, yu tink se, "Oh, dis no inof" bikos plenti ples de fo di plet. Bɔt we yu sheb di sem rays na smɔl plet, di plet kin luk ful, so yu yay ɛn bren kin gɛt di mɛsej se, "Okay, dis na inof." Dis kin ɛp yu fɔ stɔp fɔ sheb mɔ tin dɛn we yu nɔ nid.
Wetin yu kin it bitwin di it dɛn we yu de it? (Snek)
Na nɔmal tin fɔ fil angri smɔl bitwin di tri men it dɛn. Wi nid fɔ rili tek tɛm wit wetin wi de it da tɛm de. If wi it di rɔng tin, ɔl wetin wi dɔn wok tranga wan fɔ kɔntrol ɔl di de kin west.
Luk di tebul we de dɔŋ ya.
| Bad Snek (Avoid Dis Snek) . | Gud, Smat Snek dɛn |
|---|---|
| Biskit, kek, ɛn donut dɛn we gɛt bɔku shuga ɛn flawa | Wan frut lɛk banana, guava, mango, papaya |
| Dip-fried shɔt-it (pati, rol, kɔtlɛt) . | Wan yogɔt we nɔ gɛt shuga |
| Sɔft drink ɛn pak frut drink dɛn we gɛt bɔku shuga | Wan kɔp chikip we dɛn dɔn bɔy, grɛn bins, ɛn pis |
| Fɔd dɛn we dɛn pak we gɛt bɔku sɔl, lɛk chips ɛn miks | Sɔm kɔkumba, karɔt, ɛn tomato |
Ustɛm a fɔ go to dɔktɔ?
Bɔku pipul dɛn kin kɔntrol dɛn wet bay we dɛn fala di advays dɛn we wi dɔn tɔk bɔt. Bɔt sɔntɛnde, i kin mek pɔsin gɛt mɔ wet bikɔs ɔf wan sik we de ɔnda am.
If yu gɛt dɛn sik ya, we yu de fala dɛn instrɔkshɔn ya, mek shɔ se yu go to yu dɔktɔ fɔ advays.
- If yu gɛt wet kwik kwik wan wantɛm wantɛm fɔ no rizin.
- If yu gɛt mɔ wet, yu taya pasmak, yu de slip ɔltɛm, yu de fil kol, ɛn yu ia de lɔs (dɛn tin ya kin bi sayn fɔ se yu gɛt tayroyd prɔblɛm).
- If yu fil se yu tɔsti pasmak ɛn yu nid fɔ pis bɔku tɛm, wit yu wet (dɛn tin ya kin bi di fɔs sayn dɛm fɔ gɛt dayabitis).
- If yu fil se di we aw yu de it gɛt fɔ du wit yu strɛs ɔr yu maynd prɔblɛm lɛk pwɛl hat .
Sɔntɛnde lɛk dis, di dɔktɔ go du di tɛst dɛn we yu nid, fɛn di rayt tin we mek yu gɛt bɔku bɔku bɔdi, ɛn gi yu di rayt tritmɛnt.
Mɛsej we dɛn kin kɛr go na os
- Nɔ rɔsh fɔ it. Gi yu bren at le 15-20 minit fɔ no se yu bɛlɛ ful-ɔp.
- Put di TV ɛn fon na sayd we yu de it. It wit maynd, pe atɛnshɔn, ɛn we yu de ɛnjɔy yu it.
- Bifo yu yuz big plet dɛn, yuz bɔku smɔl plet dɛn.
- If yu angri bitwin yu it, it sɔntin we gɛt wɛlbɔdi lɛk frut, yogɔt, ɔ chikip we dɛn dɔn bɔy.
- If yu gɛt prɔblɛm fɔ kɔntrol yu wet pan ɔl we yu de du ɔl dis, ɔ if yu gɛt ɔda sayn dɛn, mek shɔ se yu go to yu famili dɔktɔ.
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