Sɔntɛnde, yu kin fil taya ɛn yu nɔ gɛt layf? Pan ɔl we wi de it, sɔntɛnde wi bɔdi nɔ kin gɛt di rayt it we i nid. Sɔm kayn tin dɛn de we wi bɔdi nid fɔ gɛt wɛlbɔdi. Na dat wi go tok abaut tide. Dis na vaytamɛn ɛn minral , ɔ we wi de tɔk bɔt mɛrɛsin, maykronutriɛnt.
Wetin na dɛn maykronutriɛnt ya?
Okay, mek wi put dis simpul wan. Tu men kayn tin dɛn de we de insay ɛvri it we wi de it.
1. Makronutriɛnt: Dɛn tin ya na kabɔhaydrɛt, prɔtin, ɛn fat . Dɛn tan lɛk di men tin dɛn we dɛn nid fɔ bil os. Dat min se, brik, simen, ɛn san. Di bɔdi nid dɛn tin ya bɔku bɔku wan ɛvride fɔ gɛt trɛnk, fɔ gro, ɛn fɔ du di wok dɛn we i de du ɛvride.
2. Maykronutriɛnt: Dɛn tin ya na vaytamɛn ɛn minral. Afta wi bil da os de, i tan lɛk di smɔl bɔt impɔtant tin dɛn we wi nid fɔ mek wi ebul fɔ du tin. Tink bɔt tin dɛn lɛk waya, bɔl, pɔt, ɛn skru. Dɛn smɔl, bɔt yu nɔ go ebul fɔ du yu homwok if yu nɔ gɛt dɛn, nɔto so? Na so di maykronutriɛnt dɛn de fɔ di bɔdi. Dɛn impɔtant fɔ smɔl smɔl fɔ ɔlmost ɛvri prɔses na wi bɔdi.
Di amount of micronutrients we yu nid kin difrɛn difrɛn wan bay yu ej, man ɔ uman, ɛn wɛlbɔdi stetmɛnt . If yu bɔdi nɔ gɛt ɛni maykronutriɛnt fɔ lɔng tɛm, i kin mek yu gɛt difrɛn wɛlbɔdi prɔblɛm dɛn. Bɔt, siriɔs vaytamɛn dɛfisiɛns nɔ kin bɔku na Sri Lanka bikɔs ɔf wi it.
Wetin na di men kayn maykronutriɛnt dɛn?
Fɔ men kayn maykronutriɛnt dɛn de we wi fɔ put insay wi it. Lɛ wi tek wan luk pan wetin dɛn bi, wetin dɛn de du fɔ di bɔdi, ɛn us it dɛn wi kin gɛt dɛn frɔm.
| Di kayn maykronutriɛnt dɛn | Aw i impɔtant fɔ di bɔdi? | Dɛn tin ya na bɔku bɔku it dɛn. |
|---|---|---|
| Vaytamɛn dɛn we kin sɔlv na wata (e.g. vaytam in C, B vaytam in dεm) | Dɛn nɔ kin ebul fɔ kip dɛn tin ya na di bɔdi, so dɛn fɔ gɛt dɛn frɔm it ɛvride. Dɛn kin ɛp fɔ mek dɛn gɛt ɛnaji ɛn mek di sɛl dɛn strɔng (espɛshali di rɛd blɔd sɛl dɛn). | Laym, ɔrɛnj, grepfruit, guava, fish, chili, grɛn, eg, fish, mit we nɔ gɛt wan sik. |
| Vaytamɛn dɛn we kin sɔlv fat (e.g. vaytam in A, D, E, K) | Dɛn kin kip dɛn tin ya na di bɔdi in fat tisu ɛn di liva. Dɛn impɔtant fɔ mek di yay si, di imyun sistɛm, ɛn fɔ mek wund wɛl. | Karɔt, swit pata, pɔmpin, dak grɛn vɛjitebul, soya, amɔnd, milk. |
| Maykrominral dɛn (e.g. kalsiכm, magnεsiכm, sכdiכm, potashכm) | I rili impɔtant fɔ mek di bon ɛn tit dɛn strɔng, fɔ mek di mɔsul dɛn wok, ɛn fɔ kɔntrol di blɔd prɛshɔn. | Milk ɛn milk prodakt, lentil, chikip, banana, fish. |
| Trays minral dɛn (e.g. ayɛn, zink, kɔpa, sɛlɛniɔm) | dis dεm nid fכ sכm sכm, bכt dεn implεnt fכ mכsul dεm hεlth, fכ mek di nεv sistεm wok, εn fכ mek di sεl dεm rεpa. | Sifud (lɛk ɔysta), spinach, kash, pinat, ligɛm (soya, chikip). |
Aw yu kin gɛt dɛn nyutriɛnt ya frɔm it?
Bɔku masta sabi bukman dɛn gri se di bɛst ɛn izi we fɔ gɛt ɔl dɛn tin ya na fɔ it difrɛn it dɛn we gɛt balans .
Mɛmba se nɔto ɔl it dɛn gɛt ɔl dɛn tin ya. Na dat mek wi kin se ɔltɛm fɔ it difrɛn difrɛn vɛjitebul dɛn, frut dɛn, ɛn it dɛn we gɛt kɔlɔ. Tray fɔ put renbo we gɛt bɔku bɔku it dɛn na yu plet.
Fɔ ɛgzampul, if yu it spinach salad wan de, mek karɔt sambol di nɛks de. It wan ɔrɛnj we yu de it wan guava di nɛks wan. Dis kayn tin de mek shɔ se yu bɔdi gɛt ɔlmost ɔl di tin dɛn we i nid.
apat frכm dat, sכm prכsεs fכd dεm we de na di mכket (e.g., sכm flawa, brεkfas siriכs) dεn fכt wit dεn vaytam in εn minral dεm ya. Yu kin no mɔ bɔt dis bay we yu rid di nyutrishɔn lɛbl pan di it we yu de bay.
Lɛ wi lan bak bɔt vaytamɛn sɔpɔtmɛnt dɛn.
Yu kin de wɔnda se, "A de gɛt di it we a nid frɔm di it we a de it?" If yu gɛt ɛni dawt, di bɛst tin fɔ du na fɔ tɔk to yu famili dɔktɔ bɔt dis.
Di tin we impɔtant pas ɔl na fɔ nɔ go na di famasi yu wan ɛn bigin fɔ tek vaytamɛn pils ɔ ɔda sɔpɔtmɛnt dɛn we yu nɔ gɛt dɔktɔ advays.
Yu dɔktɔ kin tɛl yu fɔ du blɔd tɛst fɔ chɛk if yu bɔdi nɔ gɛt bɛtɛ tin fɔ it, if nid de. Na if dɛn kɔnfyus se yu nɔ gɛt bɛtɛ tin fɔ it, na in i go tɛl yu fɔ tek wan fayn it fɔ yu.
- Multivitamins: Dis na supamakit we bɔku pipul dɛn kin yuz, we gɛt bɔku vaytamɛn ɛn minral dɛn insay wan pil.
- Single-nutrient supplement: Yu nɔ kin gɛt jɔs ayɔn ɔ vaytamɛn D. If na so i bi, yu dɔktɔ kin gi yu supamakit we gɛt jɔs da nyutriɛnt de.
Bɔt mɛmba dis: Nutritional supplement nɔ de ɛva tek ples fɔ gud it. Dɛn fɔ jɔs yuz dɛn apat frɔm di it we balans ɛn na if dɔktɔ dɔn no ɛn tɛl am se i nɔ gɛt bɛtɛ tin fɔ it.
Di kayn ɛn di kayn vaytamɛn we yu nid go difrɛn difrɛn wan bay yu ej, man ɔ uman, if yu gɛt bɛlɛ, ɛn if yu gɛt ɔda mɛrɛsin. So, na yu dɔktɔ nɔmɔ no wetin bɛtɛ fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Maykronutriεnt na vaytam in εn minral dεm we wi bכdi nid insay sכm sכm sכm sכm sכm wan dεm fכ de hεlth.
- Di bɛst ɛn sef we fɔ gɛt dɛn tin ya na fɔ it fayn it we gɛt difrɛn difrɛn kɔlɔ dɛn we gɛt vɛjitebul, frut, grens, mit, ɛn fish.
- Nutritional supliment nɔto fɔ tek ples fɔ gud it. Dɛn fɔ jɔs yuz dɛn ɔnda dɔktɔ advays ɛn we pɔsin nɔ gɛt bɛtɛ tin fɔ du.
- Nɔ tek vaytamɛn ɔ ɔda tin dɛn we de mek yu bɔdi fayn fɔ yusɛf. Ɔltɛm, go to yu dɔktɔ bifo yu bigin ɛni supamakit.
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