Rot Bilong Lukautim Gut Skin Bilong Yu

LONG nau i hatwok long skelim wanem samting bai lukautim gut skin bilong yumi. Ol nius i bin kamapim planti tok i stori long kaikai, eksasais, ol vaitamin, na planti narapela samting bilong helpim skin. Tasol planti bilong ol dispela tok i pait wantaim. Denise Grady, em wanpela meri bilong raitim buk bilong saiens, em i tok: ‘Toksave long ol man long wanem kaikai na marasin ol i mas kisim, na pasin ol i mas mekim, dispela i save senis taim ol nius bilong ol dokta i kamapim nupela ripot long ol dispela samting.’

Sampela dokta i tok i no gutpela sapos yumi traim olgeta nupela nupela samting. Olsem: Wanpela buk (The American Medical Association Family Medical Guide) i tok: ‘Skin bilong yu inap stap strong i go inap long taim yu dai sapos yu senisim sampela pasin yu save bihainim long i stap bilong yu, na planti taim yu go lukim dokta na bai em i ken glasim yu na sapos i gat sik i wok long kamap, orait em i ken stretim kwiktaim.’ Tasol wanem kain ‘senis’ bai helpim tru yu? Orait nau yumi ken tingim 3-pela.

Kisim Gutpela Kaikai

Ol dokta i tok yumi mas kisim kain kain kaikai, na planti kalori yumi kisim ol i mas kam long ol kabohaidret, olsem rais wit samting, bin, kaikai bilong gaden, na ol prut.a Tasol bilong helpim skin, yumi no ken tingim ol samting yumi kaikai tasol, yumi mas tingim tu hamas yumi kaikai. Yumi no ken kaikai planti tumas na yumi no ken kaikai liklik tumas​—⁠dispela i bikpela samting. Sapos oltaim yumi kisim planti kalori tumas em skin i no inap mekim wok long en, skin bai kamap patpela tumas. Dispela inap nogutim klok, na skin i no stap strong moa, na olsem wanpela buk bilong ol dokta i tok, ‘yumi inap kisim planti kain sik, olsem sik bilong klok, daiabitis, na rumatoid atraitis.’

Inap sampela yia pinis, ol dokta i bin skelim gris long kaikai yumi save kisim. Planti dokta i tok sapos yumi kaikai planti gris tumas, yumi inap kisim sik bilong klok na sampela kain sik kensa. Tasol i no olsem yumi no ken kisim sampela gris, nogat. Mary Abbott Hess (bipo em presiden bilong American Dietetic Association) i tok: ‘Sapos yu save kisim gutpela kaikai, orait klostu olgeta de yu ken kisim sampela kain kaikai yu laikim.’ Bikpela samting em taim yu kaikai, kisim liklik hap tasol bilong ol kaikai, na yu no ken kisim planti tumas bilong ol narapela kaikai i gat gris long en.

Tru, i hatwok long senisim pasin bilong yu long kaikai. Ating sampela i ting sapos ol i mas stap tambu long sampela kaikai ol i laikim, i olsem laip bilong ol i no gat as moa. Tasol i gutpela sapos ol i kisim stretpela tingting long dispela samting. I no olsem ol i mas lusim wanpela kain kaikai olgeta, nogat; i olsem ol i no ken kisim planti tumas bilong wanpela kain kaikai. Buk Family Medical Guide i tok: “Pasin bilong lukautim gut skin i no makim olsem yu no ken amamas moa.”

Ol man i gat save long kaikai ol i tok, bilong yu no ken hatwok tumas long senisim pasin bilong yu long kaikai, isi isi wok long lusim ol kaikai i no gutpela. Olsem: Tingim ol samting yu kaikai insait long wanpela wik, na i no long wanpela de tasol. Sapos nau yu save kisim abus long olgeta de, orait traim long kisim long 3-pela de tasol long wik. Na mekim olsem long ol kaikai i gat planti gris, olsem bata, sis, aiskrim, na sispop samting. Yu laik winim mak, olsem yu no kisim planti gris​—⁠gris yu kisim i no ken winim 30 pesen bilong olgeta kalori yu kisim.

Dokta Walter Willett bilong Yunivesiti Havat i toksave olsem, nogut yumi lusim kaikai i gat planti gris long en na nau yumi kisim kaikai i gat planti kabohaidret na suga long en olsem senis bilong dispela gris. Planti taim dispela i mekim na skin i go patpela. Mobeta yumi lusim sampela gris na kabohaidret tu.

Eksasais

Bilong helpim gut skin, yumi mas mekim eksasais long olgeta taim. Dokta Steven Blair, em wanpela edita bilong ripot bilong nambawan dokta bilong gavman long Yunaitet Stets i toktok long pasin bilong strongim skin na em i tok: “Ol man i no save eksasais na nau ol i kirap na mekim eksasais, dispela i save helpim ol (olsem 50 pesen) long abrusim indai em sik bilong klok i save kamapim.” Tasol sori tru, planti man long nau ol i no save eksasais liklik, olsem wokabaut samting. Olsem: Long Yunaitet Stets, wanpela long olgeta 4-pela 4-pela ol i sindaun tasol na ol i no wokabaut. Nius The Toronto Star i tok, long Kanada, wanpela ripot (1997 Physical Activity Benchmarks) i tok olsem, ‘inap 63 pesen bilong ol Kanada i sindaun tasol​—⁠inap wanpela aua tasol long olgeta de ol i save wokabaut samting.’ Long Briten, ol man bilong skelim ol samting ol i tok, wanpela lain pikinini ol i glasim, ol ‘i save sindaun tasol, olsem na klok bilong ol i pam olsem ol i slip.’​—⁠The Sunday Times.

Bipo ol i ting strongpela eksasais tasol inap helpim skin. Tasol bilong helpim gut skin i no olsem yumi mas mekim strongpela eksasais. Ripot bilong dispela nambawan dokta bilong gavman i tok, ‘sapos long olgeta de yu eksasais liklik na 150 kalori i lus long skin, dispela inap helpim yu na ating yu no ken kisim sik bilong klok o kensa o daiabitis, na mak bilong blut i no ken go antap.’

Taim yu laik makim wanpela kain eksasais yu bai mekim, bikpela samting em yu mas makim samting yu amamas long mekim. Sapos nogat, dispela i no ken kamap olsem wanpela pasin yu bihainim long i stap bilong yu. Bikpela samting em hamas taim yu mekim eksasais, i no wanem kain eksasais yu save mekim. Wanpela lain long Yunaitet Stets bilong helpim skin (U. S. National Institutes of Health) i tok, i gutpela sapos ‘long olgeta de bilong wik, ol pikinini na ol man i bikpela pinis ol i mekim bikpela eksasais liklik inap olsem 30 minit samting.’

Wanem kain eksasais i olsem bikpela eksasais liklik? Em ol eksasais olsem subim wara, wokabaut hariap, kikim wilwil, wasim na polisim ka, wokabaut i go antap long lata, klinim banis bilong haus. Bilong lukautim gut skin bilong yu, i no olsem yu mas insait long wanpela klap samting bilong helpim skin, nogat. Tasol i gat wanpela samting yu mas tingim: Ol dokta i tok sapos papa o mama bilong yu i bin kisim sik bilong klok o yu man i winim 40 krismas o yu meri i winim 50 krismas, orait taim yu laik kirap na mekim eksasais, pastaim yu mas go lukim dokta na bai em i ken glasim yu.

Olsem Wanem Long Smok, Drak, na Dring?

Pasin Bilong Smok: Smok bilong tabak i gat 4,000 narapela narapela kain samting long en, em ol inap bagarapim skin bilong man, na 200 bilong ol i marasin nogut. Tasol maski i gat hamas marasin nogut long en, pasin bilong smok inap bagarapim skin bilong yu. I no gat planti narapela samting olsem tabak ol man inap baim na i save kilim i dai planti man. Olsem: Long Yunaitet Stets, planti man i dai long sik ol i kisim long tabak, winim ol man i dai long ka inap 10-pela taim. Wol Helt Oganaisesen i tok, long olgeta hap bilong graun, pasin bilong smok i save kilim i dai 3 milion manmeri long olgeta yia!

Ol man bilong smok inap kisim sik kensa na sik bilong klok, na tu, planti ol i save kisim kus, ol sua long bel, strongpela kus, na mak bilong blut i go antap, winim ol man i no save smok. Na tu, pasin bilong smok i mekim na man i no inap harim smel na pilim swit bilong kaikai. Tru tumas, sapos man i lusim pasin bilong smok, dispela em i wanpela bikpela samting em i ken mekim bilong lukautim skin bilong em. Tasol olsem wanem long ol drak na strongpela dring?

Ol Drak: Pasin bilong mekim nabaut long ol drak em i bin kilim i dai planti man long olgeta hap bilong graun. Wanpela lain (U. S. Department of Health and Human Services) i tok: “Long olgeta yia, pasin bilong mekim nabaut long ol drak em i kilim i dai 14,000 man bilong Amerika.” Tasol ol man i save kisim ol drak em gavman i tambuim, i no dispela lain tasol i kisim hevi long wok bisnis bilong maketim ol drak, nogat. Bilong kisim mani bilong baim ol drak, planti man i kalabus long drak ol i kamap raskol. Wanpela buk (The Sociology of Juvenile Delinquency) i tok: ‘Kros pait i kamap long wok bisnis bilong maketim drak krek-koken i mekim na long sampela hap long ol biktaun ol rabisman i save sindaun long en, planti man tru i kisim bagarap na i dai na ol polis i tok ol i no inap stretim dispela hevi.’

Tasol i no long Yunaitet Stets tasol i gat dispela hevi bilong mekim nabaut long ol drak. Wanpela lain i bin skelim dispela samting ol i tok, long olgeta yia, 160,000 i go inap 210,000 manmeri long olgeta hap bilong graun ol i dai long pasin bilong givim sut long ol yet i gat marasin drak long en. Na tu, planti milion manmeri i mekim wok long ol narapela kain drak nogut, olsem kat (em wanpela grinpela lip i save kirapim tingting), buai, na koken.

Dring: Tru, ol strongpela drak olsem krek-koken na heroin i kamapim planti hevi, tasol pasin bilong mekim nabaut long dring i save kamapim planti hevi moa. Wanpela nius (The Medical Post) i tok, “wanpela long olgeta 10-pela 10-pela man bilong Kanada” i save kalabus long dring, na ‘gavman i mas tromoi 10 bilion dola long olgeta yia bilong helpim ol.’ Ol i tok, long Yunaitet Stets, long olgeta man i kisim bagarap long ka na long paia na ol i dai, dring em i wanpela as na 50 pesen bilong ol i bin kisim dispela bagarap, na dring em i wanpela as bilong 45 pesen bilong ol man i dai long taim ol i waswas long solwara, na bilong 36 pesen bilong ol man i dai long taim ol i wokabaut long rot na ka i bamim ol. Na tu, pasin bilong mekim nabaut long dring em i kirapim planti man long pait na bagarapim man. Planti taim dring i mekim na ol man i kilim narapela i dai, paitim narapela, reipim meri, mekim nogut long pikinini, o kilim i dai ol yet.

Sapos wanpela yu laikim em tumas i pas strong long dring, tabak, o drak, orait kisim helpim.b Tok Bilong God, em Baibel, i tok ‘ol gutpela pren i save laikim yumi long olgeta taim na i save sambai long helpim yumi long taim bilong hevi.’ (Sindaun 17:17) Tru tumas, ol famili na pren inap mekim bikpela wok long helpim yu long taim yu gat hevi.

Tasol bilong yu ken stap gutpela tru, yu no ken lukautim skin tasol. Ol samting yu putim long tingting na ol samting bilong spirit ol tu inap mekim bikpela wok long helpim i stap bilong yu. Stori i kamap bihain long dispela bai toktok long dispela.

[Ol Futnot]

[Rait long pes 5]

“Pasin bilong lukautim gut skin i no makim olsem yu no ken amamas moa”

[Rait long pes 6]

Wol Helt Oganaisesen i tok pasin bilong smok i save kilim i dai 3 milion manmeri long olgeta yia

[Rait long pes 7]

‘Sapos yu save kisim gutpela kaikai, orait klostu olgeta de yu ken kisim sampela kain kaikai yu laikim’

[Piksa long pes 5]

Eksasais long olgeta taim inap helpim gut skin

[Piksa long pes 6]

Sakim tabak na ol drak gavman i tambuim

[Piksa long pes 7]

Ol prut na kaikai bilong gaden i gutpela long skin

[Piksa long pes 7]

Ol wok yu mekim long haus em tu i olsem gutpela eksasais