Wan wɔd de we rili fayn bitwin wi ɔl, "We yu gɛt
kol , yu fɔ fast, ɛn we yu gɛt fiva, yu fɔ it fayn." Yu tink se dis na tru tru stori? Ɔ na jɔs rɔmɔr? Bɔku pan wi nɔ no fɔ tru. Bɔt lɛ a tɛl yu, natin nɔ de fɔ wɔri bɔt. Bikɔs di tru tin na dat,
fɔ fast we yu sik nɔ de ɛva bi gud tin. Wi bɔdi nid trɛnk fɔ fɛt sik, ɛn da ɛnaji de kɔmɔt frɔm di it dɛn we gɛt fayn fayn tin dɛn we wi de it. Fɔ tɔk am simpul wan, we yu it gud it we balans, ɔl ɔda tin dɛn na wi bɔdi kin bigin fɔ wok fayn. Fɔd we gɛt bɔku tin fɔ it nɔ jɔs de ɛp wi bɔdi fɔ fɛt infɛkshɔn, bɔt dɛn kin ɛp bak fɔ mek wi nɔ gɛt sik. So tide, lɛ wi tɔk bɔt dɛn supa it ya we kin mek wi
imyun sistɛm strɔng ɛn ɛp wi fɔ de fa frɔm sik.
Imyun Supahiro dɛn: Antiɔksidant dɛn
Yu go mɔs dɔn yɛri bɔt dis nem. Antiɔksidant na wan grup fɔ impɔtant tin dɛn we de ɛp fɔ mek wi imyun sistɛm strɔng. Sɔm ɛgzampul dɛn na beta-karotin,
vaytamɛn C , ɛn
vaytamɛn E. So aw dɛn kin wok? imajin se "bad patikyula dεm" de na wi bכdi we kin pwεl sεl dεm, wi kin kכl dεm "fri radikal dεm." Dɛn tan lɛk smɔl ɛnimi dɛn insay wi bɔdi. Dɛn padi dɛn ya we dɛn kɔl antiɔksidant de mek dɛn ɛnimi dɛn de nɔ gɛt pawa ɛn dɛn nɔ de yuz dɛn pawa fɔ pwɛl tin dɛn. Dɛn tan lɛk "bɔdi gad" we de protɛkt wi sɛl dɛn. So, dɛn kin ɛp wi fɔ gɛt wɛlbɔdi ɛn fɔ wɛl kwik kwik wan if wi sik. Di bɛst ɛn izi we fɔ mek dɛn antiɔksidant ya kam na wi bɔdi na
fɔ it bɔku frut ɛn vɛjitebul dɛn. If yu de kuk vɛjitebul, tray fɔ kuk am wit smɔl wata as yu ebul. Dis go ɛp fɔ mek di tin dɛn we de insay di it kɔntinyu fɔ de. Bɔku pan di wɛlbɔdi ɔganayzeshɔn dɛn kin se yu fɔ it 5 to 9 frut ɛn vɛjitebul dɛn ɛvride. If yu du dat, i go gi yu bɔku tin dɛn we de mek yu nɔ gɛt di sik.
Fɔ ɛgzampul, lɛk wan kwata pan papaya de gi yu af pan di beta-karotin we yu kin yuz ɛvride. Ɛn grɛn we gɛt lif lɛk spinach de gi beta-karotin, vaytamɛn C, fɔlik asid , ɛn magnɛsiɔm .
| Nutrient we de mek pɔsin gɛt tin fɔ it | Di it dɛn we dɛn kin fɛn (inklud di wan dɛn we dɛn kin si na Sri Lanka) . |
|---|
| Beta-karotin ɛn ɔda karotinoyd dɛn | Karɔt, swit pata, pɔmpin, mango, papaya, tomato, grɛn (spinach, kelɛ, gotu kola), brɔkoli, ɛn watamɛlɔn. |
| Vitamin C we de na di bɔdi | Gwava, nɛktarin, ɔrɛnj, laym, kiwi, papaya, strawberry, tomato, brɔkoli, bɛl pepa (fish chili), kɔliflawa. |
| Vitamin E we gɛt di sik | Almɔnd, sanflawa sid, pinat (pinat bɔta), hazelnut, fish we gɛt ɔyl lɛk salmɔn, kɔd-liva ɔyl. |
Ɔda padi dɛm we de ɛp wit imyuniti
Apat frɔm di antiɔksidant, sɔm ɔda impɔtant tin dɛn de we de ɛp wi imyun sistɛm.
Lɛ wi lan smɔl bɔt bayɔflavonoyd.
dis na nכmal tin dεm bak we de insay plant dεm wit vaytam in C. dεn ya de wok bak lεk antioksidant εn de εp fכ bכst di fכnshכn fכ di imyun sistεm.
- Usay yu kin gɛt am?: Dɛn kin si am bɔku bɔku wan na di pith ɛn wayt pith na di sitrus frut dɛn lɛk ɔrɛnj ɛn laym. I de bak na fish, chɛri, ɛn greps. Quercetin, we de insay brɔkoli, rɛd ɛn wayt anɔynt, na bak wan rili ay kɔnsɛntreshɔn fɔ wan bayɔflavonoid.
Glutathione na impɔtant tin fɔ it.
Glutathione na ɔda impɔtant tin we de gi wi imyun sistɛm di trɛnk we i nid fɔ fɛt infɛkshɔn.
- Usay fɔ gɛt am: Yu kin gɛt dis nyutriɛnt frɔm vɛjitebul dɛn lɛk brɔkoli, Brussels sprouts, kabij, kɔliflawa, ɛn spinach.
Faytokɛmikɛl: Di pawa we plant dɛn gɛt
Dis na kemikal kɔmpawnd dɛn we de na ɔl di plant dɛn. Fɔ tɔk am simpul wan, if yu it difrɛn difrɛn grens, frut, ɛn vɛjitebul dɛn, natin nɔ go mek yu gɛt dɛn tin ya we go mek yu gɛt wɛlbɔdi.
- Usay dɛn kɔmɔt?: Dɛn bɔku pan it dɛn lɛk apul, aprikɔt, brɔkoli, kabij, karɔt, kɔliflawa, galik, ligɛm (lɛnti, chikip), anɔynt, rɛd bɛl pepa, soya bin, swit pata, ɛn tomato.
Nɔ fɔgɛt di impɔtant tin we prɔtin impɔtant!
Pan ɔl we wi kin tɔk bɔku tɛm bɔt vaytamɛn, i impɔtant fɔ mɛmba se prɔtin impɔtant fɔ bil ɛn mek di tisu dɛn na wi bɔdi, ɛn bak fɔ fɛt di vayral ɛn baktriyal infɛkshɔn.
We yu sik, yu bɔdi tan lɛk ples fɔ fɛt. i nid protin, di "bildin blכk" dεm we i nid fכ bil di sojaman dεm (imyun sεl dεm) we nid fכ da wכ de εn fכ ripεr di damej.
So, ad gud sɔs fɔ prɔtin to yu it. Bɔt mek shɔ se yu pik
say dɛn we nɔ gɛt bɔku prɔtin . Fɔ ɛgzampul, lentil, chikip, grɛn bins, soya, bif we nɔ gɛt bɛtɛ skin, ɛn chukchuk ɔ tik we nɔ gɛt skin na fayn tin dɛn fɔ pik.
Wi grani dem sikrit resipi fo sik de
Yu no se sɔm pan di it ɛn drink dɛn we wi grani dɛn bin de gi wi we wi sik, rili gɛt sayɛns?
- Chicken Soup: Tu stɔdi dɔn sho se chicken sup na fayn we fɔ ɛp fɔ fɛt kol. Wan na dat i de ɛp fɔ mek di nos nɔ bɔku ɛn i de mek di mכkus tan, we de mek i izi fɔ wi fɔ kɔf am. Risach dɔn sho bak se i gɛt mild anti-inflammatory prɔpati dɛm we kin ɛp fɔ pul kol simptom dɛm.
- Hot Tea: Dis na bak wan mɛrɛsin we pipul dɛn lɛk fɔ mɛn na os. If yu drink ɔt ti, i kin ɛp bak fɔ mek di mכkus tan ɛn mek di wata we yu nid ( hydration ) de na di bɔdi. Grin ɛn blak ti ful-ɔp wit pawaful antiɔksidant dɛn we dɛn kɔl flavonoid. Tin dɛm lɛk jinja ti ɛn kɔriandr we wi de drink na wi kɔntri sɛf kin rili bɛnifit di bɔdi.
So, di nɛks tɛm we yu fil sik, instead fɔ skip fɔ it, it sɔm gud it dɛn lɛk dɛn wan ya we go gi yu trɛnk ɛn boost yu immunity, ɛn gi yu bɔdi brek. If yu sik de wɔs ɔr yu gɛt ɛni prɔblɛm wit yu it,
mek shɔ se yu go to yu dɔktɔ fɔ advays. Mɛsej we dɛn kin kɛr go na os
- Di wɔd "fast fɔ kol, it fɔ fiva " na lay lay stori. We yu sik, yu bɔdi nid ɛnaji ɛn it fɔ fɛt di infɛkshɔn.
- It difrɛn kɔlɔ frut ɛn vɛjitebul dɛn ɛvride, we gɛt bɔku antiɔksidant, fɔ mek yu imyun sistɛm strɔng.
- Protein impɔtant fɔ mek di bɔdi tisu dɛn fayn ɛn fɔ fɛt infɛkshɔn.Pik say dɛn we gɛt bɔku prɔtin we nɔ gɛt bɔku fat .
- I impɔtant fɔ gɛt wata we yu sik. Drink bɔku wata lɛk wata, wam sup, ɛn ɔt ti.
- If yu gɛt ɛni dawt bɔt yu mɛrɛsin ɔ di it we yu de it , aks fɔ advays frɔm yu dɔktɔ ɔltɛm.
imuniti, nyutrishɔn, vaytamɛn, sik, fiva, kol, antiɔksidant, wɛlbɔdi it, it ɛn drink, wɛlbɔdi layf
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