Wi ɔl no se wetin wi de it ɛn drink kin afɛkt wi wan ol bɔdi. Bɔt yu no se it impɔtant fɔ wi bren jɔs lɛk aw i impɔtant? Jɔs lɛk aw motoka nid di bɛst kayn fiul, na so wi bren nid sɔm tin dɛn bak fɔ mek i wok fayn. So tide, lɛ wi tɔk bɔt di it ɛn gud abit dɛn we kin ɛp fɔ mek wi bren gɛt wɛlbɔdi, shap, ɛn aktif.
Aw it kin ɛp di bren?
Yu no se di bren de yuz di pawa we pas ɔl di ɔgan dɛn na wi bɔdi? Ɔl wetin wi de du, tink, ɛn lan nid dis ɛnaji. Dis enaji de kɔmɔt frɔm di it we wi de it. Dɔn bak, sɔm tin dɛn we de mek di bren gɛt impɔtant tin dɛn fɔ mek di bren sɛl dɛn gro, wok fayn, ɛn mek di nervɔs sistɛm kɔntinyu fɔ de.
Fɔ tɔk am simpul wan, wi bren na mashin we rili kɔmpleks ɛn we gɛt pawa. If dɛn nɔ gi am di rayt it, i kin mek i nɔ wok fayn. Lɛ wi tek wan luk pan wetin na dɛn impɔtant tin dɛn de.
| Nutrient sɛkshɔn | Wetin mek i impɔtant fɔ di bren? | Tin dɛm wae kin apin bikɔs ɔf deficiency |
|---|---|---|
| B vaytamɛn dɛn (e.g. fכlik asid, B12) | I de ɛp fɔ mek kεmikכl dεm na di bren (nyurotransmitta dεm). I de chenj di it to ɛnaji ɛn gi am to di bren. | Nεv dεm dεm de pwεl, yu nɔr de gεt εnεji, fכgεt, dεn de pwεl hat, i nɔr kin izi fɔ lan. |
| Vitamin E we gɛt di sik | di nεchכral prכsεs dεm na di bכdi de protεkt di bren sεl dεm frכm damej. | di mכsul dεm we wik, i at fכ waka, di damej pan di sεns nεv dεm. |
| Omega-3 fεt asid dεm | I impɔtant fɔ di strɔkchɔ fɔ di bren sɛl dɛn ɛn di wok we di nervɔs sistɛm de du. I impɔtant mɔ fɔ di pikin dɛn bren we de gro. | I kin afɛkt di bren divɛlɔpmɛnt fɔ pikin dɛn we de gro ɛn mek dɛn nɔ ebul fɔ lan. |
| Antiɔksidant dɛn | I de protɛkt di bren frɔm damej. I kin ɛp fɔ ridyus di mɛmori ɛn inflamɛns na di bren. | Risk fɔ mek di bren sɛl dɛn pwɛl kwik kwik wan. |
| Kolin we dɛn kɔl | Wan impɔtant tin we de ɛp fɔ protɛkt di nerv dɛn ɛn mek kemikal dɛn na di bren. | Prɔblɛm dɛn kin de we gɛt fɔ du wit mɛmori. |
Wetin na di bɛst it dɛn fɔ mek yu bren gɛt wɛlbɔdi?
Mɛmba se, no "mɛjik" it nɔ de we go mek di bren bɛtɛ. Wetin impɔtant na di ɔvalayn wɛlbɔdi it we wi de fala. Risach pipul dɛn dɔn fɛn bɔku it dɛn we fayn fɔ di bren ɛn bak fɔ di at.
- Mɛditarenian it: Na it we gɛt bɔku vɛjitebul, frut, ɔl gren, nɛt, fish, ɛn ɔliv ɔyl.
- DASH diet (Dietary Approaches to Stop Hypertension): Na it we nɔ gɛt bɔku sɔl, frut ɛn vɛjitebul we de ɛp fɔ kɔntrol ay blɔd prɛshɔn.
- MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay): Dis na wan kɔmbaynshɔn fɔ di tu it dɛn we wi dɔn tɔk bɔt, we dɛn mek spɛshal fɔ tɔch di bren wɛlbɔdi.
Pan ɔl we i nɔ shɔ yet se dɛn it ya go mek yu nɔ gɛt sik dɛn lɛk Alzaima kpatakpata, dɛn kin ɛp fɔ mek yu at gɛt wɛlbɔdi ɛn blɔd prɛshɔn. We di at gɛt wɛlbɔdi, di blɔd vesel dɛn we de gi blɔd to di bren kin wɛl bak. Dat na big big tin bak fɔ mek yu bren gɛt wɛlbɔdi.
Dɛn tri it ya ɔl gɛt dɛn it ya we kɔmɔn:
- Dak grɛn vɛjitebul dɛn (lɛk spinach, kale , kɔla grɛn) .
- Wul grens (brawn rays, ɔts, bali) .
- Fish we gɛt ɔyl (salmɔn, sadin, ɛring) .
- Fɔl
- Ligim lɛk bins , chikip, lentil
- Nat dɛn lɛk amɔnd, kash, ɛn walnut
- Bɛri (strawberry, bluberi) .
- Ɔliv ɔyl
Sɔm pan di bɛst it dɛn fɔ di bren
Pan ɔl we ɔl di it dɛn we pɔsin kin it impɔtant, lɛ wi no bak bɔt sɔm patikyula tin dɛn we go bɛnifit wi we gɛt di tin dɛn we di bren nid.
Fish we gɛt fat
Fish dɛn lɛk salmɔn, makrɛl, ɛring, ɛn sadin gɛt bɔku omega-3 fat asid . Dɛn dɔn sho se dɛn ɔyl ya we gɛt wɛlbɔdi kin mek pɔsin nɔ gɛt at sik ɛn bren sik. Sɔm pipul dɛn kin tek fish ɔyl sɔpɔtmɛnt, bɔt risach dɔn sho se fɔ gɛt dɛn tin ya frɔm it kin wok fayn.
Flaks sid ɛn Chia sid
Dɛn nɛt ya gɛt bɔku omega-3 ɛn vaytamɛn E. Dɔn bak, nɛt lɛk walnut, amɔnd, ɛn pistachio rili fayn fɔ di bren.
Avokado we dɛn kɔl
Avokado na wan supamakit we gɛt vaytamɛn E, vaytamɛn C, ɛn folate . Dɛn na fayn we bak fɔ gɛt wɛlbɔdi fat ɛn omega-3.
Bluberi dɛn
Dis frut gɛt bɔku flavonoid ɛn antioxidants , we de ɛp fɔ mek pɔsin mɛmba fayn ɛn kɔntrol di inflamɛns na di bren.
Ɔl di Grens dɛn
Wul grens lɛk brawn rays, ɔts, ɛn bali na gud sɔs fɔ kabɔhaydrɛt we de gi ɛnaji to di bren. Di fayv ɛn vaytamɛn dɛn we de insay dɛn it ya kin ɛp bak fɔ protɛkt yusɛf frɔm at sik.
Ɔda abit dɛn we impɔtant fɔ mek yu bren gɛt wɛlbɔdi
Nɔto it nɔmɔ, bɔt wi layf rili impɔtant fɔ mek wi gɛt wɛlbɔdi bren.
- Nɔ it tin dɛn we gɛt bɔku shuga ɛn fat: If yu it bɔku shuga, dat kin mek yu bren fil slo ɛn taya. Dɛn kin kɔl dis bak ‘bren fɔg’. If yu it tin dɛn we gɛt bɔku shuga fɔ lɔng tɛm, dat kin pwɛl di we aw yu bren de wok, ɛn dis kin mek yu gɛt sik dɛn lɛk we yu bren de ol ɛn dis maynia sik .
- Nɔ drink rɔm: Rɔm kin chenj di we aw di bren de wok. If pɔsin drink pasmak fɔ lɔng tɛm, i kin mek in bren pwɛl fɔ ɔltɛm.
- Stay active: Exercise de ɛp fɔ kɔntrol di bɔdi wet, i de ridyus di risk fɔ gɛt at sik, ɛn i de mek di kemikal dɛn we de mek pɔsin fil fayn na di bren.
- Lɛf fɔ smok: Smok na di men tin we kin mek pɔsin gɛt at sik, strok, ɛn kansa. Ɔl dɛn tin ya kin afɛkt di bren wɛlbɔdi dairekt wan.
- Tek yu mɛrɛsin jɔs lɛk aw dɛn tɛl yu fɔ tek am: If yu gɛt ɔda sik we go afɛkt yu bren, lɛk tayroyd sik, .I impɔtant fɔ tek di mɛrɛsin we yu dɔktɔ tɛl yu fɔ tek di rayt tɛm.
- Praktis fɔ tink gud wan: Fɔ praktis fɔ tink gud wan ɛn liv insay di prɛsɛn mɔnt kin ɛp fɔ mek yu maynd kol ɛn fɔ mek yu maynd gɛt wɛl bɔdi.
Mɛsej we dɛn kin kɛr go na os
- No "majik" it nɔ de fɔ gɛt wɛlbɔdi bren. Di tin we impɔtant pas ɔl na fɔ it tin dɛn we balans ɛn gɛt wɛlbɔdi.
- Ad it dɛn we gɛt bɔku omega-3, lɛk fish we gɛt ɔyl, flaks sid, ɛn walnut, to yu it.
- It dak grɛn vegjetabul ɛn frut dɛn we gɛt kɔlɔ ɛvride. Dɛn tin ya gɛt bɔku tin dɛn we de mek pɔsin nɔ gɛt di sik.
- Limit shuga, bɔku fat, ɛn it dɛn we dɛn dɔn prosɛs as yu ebul.
- Apat frɔm gud it, fɔ fala wɛlbɔdi layf, lɛk fɔ du ɛksɛsayz, fɔ avɔyd fɔ smok, ɛn fɔ drink rɔm, impɔtant fɔ mek yu bren gɛt wɛlbɔdi.
- If yu gɛt ɛnitin fɔ wɔri bɔt yu wɛlbɔdi biznɛs, go to yu dɔktɔ ɔltɛm fɔ advays.
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