Kisim Ol Kaikai i Helpim Gut Skin

OL DOKTA long nau ol i bin skul long oraitim ol sik, tasol wanpela dokta i tok: “Bilong skin i ken stap strong i no wok bilong mipela. Em wok bilong wan wan man na meri.”

Joe, em yumi bin toktok long em long stori i go pinis, em i kisim dispela wok olsem wanpela wok em yet i mas mekim bihain long ol dokta i katim em, long wanem, wanpela rop bilong blut i pas. Joe i bin senisim kaikai bilong em na gutpela samting tru i kamap long en. Dokta i amamas long tokim Joe olsem: “Rop bilong blut i no pas olsem bipo. Kaikai yu kisim em i bin helpim skin bilong yu.”

Yumi ken mekim wanem ol senis long kaikai bilong yumi? Olsem wanem yumi yet i ken was gut long skin bilong yumi na kisim ol kaikai em inap helpim gut skin na yumi no ken sik tumas?

Gutpela Kaikai Bilong Helpim Skin

Bilong kisim ol kaikai bilong helpim gut skin yumi mas skelim ol kaikai long hap bilong yumi na kisim tasol ol kaikai i save helpim skin. Bilong mekim olsem, wanpela lain didiman long Yunaitet Stets (Department of Agriculture), ol i wokim piksa olsem maunten i gat 4-pela rum long en bilong helpim yumi long save long ol kaikai yumi mas kisim.​—⁠Lukim piksa long pes 12.

Long rum daunbilo long dispela piksa ol i raitim kabohaidret, em ol kaikai olsem bret, wit-biks samting, rais, na spageti. Ol dispela kaikai i gutpela tru bilong helpim skin. Namba 2 rum long piksa i bruk long 2-pela hap; long wanpela i gat ol kaikai bilong gaden, na long narapela hap i gat ol prut. Ol dispela kaikai tu em ol kabohaidret. Long olgeta de yumi mas kisim planti long ol dispela 3-pela lain kaikai.

Namba 3 rum i bruk long 2-pela liklik hap. Long wanpela i gat ol kaikai olsem susu, yoget, na sis; long narapela hap i gat abus, kakaruk samting, pis, bin i drai pinis, kiau, na ol samting olsem galip.a Yu mas kaikai liklik tasol bilong ol dispela kain kaikai. Bilong wanem yumi ken tok olsem? Long wanem, klostu olgeta bilong dispela kain kaikai i gat bikpela kolestrol na gris long en, na dispela inap kamapim sik bilong klok na sik kensa.

Long antap bilong dispela piksa i gat wanpela liklik rum na ol i makim gris, wel, na ol kaikai i gat suga long en. Ol dispela kain kaikai i no gat planti gutpela marasin samting i stap long en bilong helpim skin, olsem na yumi mas kaikai long wan wan taim tasol. Yumi mas kisim planti kaikai olsem i stap long ol rum daunbilo long piksa na kisim liklik kaikai tasol olsem ol i makim long dispela piksa antap.

Na i no gutpela tumas sapos yumi kisim tasol ol wan wan kaikai ol i makim long ol rum daunbilo long piksa; i gutpela long kisim kain kain kaikai olsem ol i makim long ol dispela rum. Na i olsem, long wanem, olgeta kaikai i gat kain kain gutpela marasin na ol liklik rop long en bilong helpim skin. Olsem: Sampela kain kaikai bilong gaden na sampela kain prut, ol i gutpela bilong yumi ken kisim vaitamin A na C, na sampela narapela kain i gat planti marasin folik-asit, kalsiam, na ain long en.

Long nau planti man moa ol i wok long lusim abus. Wanpela meri i gat save long kaikai, em Johanna Dwyer bilong lain FDA Consumer, em i tok: ‘Planti save i kamapim klia olsem ol manmeri i no save kaikai abus, skin bilong planti bilong ol i no go patpela tumas, na bel i no save pas, na ol i no kisim sik kensa long wetlewa, na ol i no save dring oltaim.’ Sampela man i ting yumi no inap lusim abus, tasol sapos yumi skelim gut na tingim gut ol kaikai yumi bai kisim maski i no gat abus long en, em bai stret wantaim ol tok i stap long buk bilong 1995 em gavman i bin kamapim bilong helpim ol man long kaikai.

Bikpela samting i olsem: Yumi olgeta i mas tingim gris yumi kaikai​—⁠gris i no ken winim 30 pesen bilong ol kalori yumi save kaikai, na gris nogut yumi kaikai em i mas aninit long 10 pesen bilong ol kalori yumi kisim. Bilong mekim olsem i no olsem yumi mas lusim abus olgeta na yumi no inap amamas long kaikai planti samting, nogat. Orait, yumi inap mekim olsem wanem na amamas yet long kaikai?

Bikpela Samting

Dokta Peter O. Kwiterovich bilong The Johns Hopkins University School of Medicine, em i tok: “Bikpela samting em long senisim kaikai. Kisim ol kaikai i no gat bikpela gris, na gris nogut, na gris kolestrol long en.” Mekim wok long sampela kain wel ol i wokim long kaikai bilong gaden, na majarin i no strong, no ken mekim wok long gris bilong bulmakau samting, na gris i strong o wanpela kain bata (ghee) em planti India i save mekim wok long en. Na yumi no ken kukim kaikai long ol wel olsem bilong welpam na kokonas, em ol samting i gat bikpela gris nogut long en. Na nogut yumi kaikai planti bilong ol kaikai ol haus bret i save wokim olsem donat, kek, swit bisket, na kain samting olsem. Planti bilong ol dispela kain kaikai i gat gris nogut.

Na i gutpela long dring susu ol i bin rausim gris long en o kisim susu i gat liklik gris tasol long en olsem wan pesen. Mobeta yumi kaikai majarin na no ken kaikai bata, na kaikai sis i gat liklik gris tasol long en. Yumi mas lusim aiskrim na kaikai ais yoget i gat liklik gris tasol long en o kain samting olsem. Na narapela samting yumi inap mekim na yumi no ken kaikai bikpela gris kolestrol, em long kaikai tasol yelopela hap bilong wanpela o 2-pela kiau long olgeta wik; yumi mas mekim wok long waitpela hap bilong kiau o narapela samting taim yumi kukim wanpela kain kaikai na yumi mas mekim wok long kiau.

Long dispela piksa, abus i stap long wankain rum olsem kakaruk na pis. Tasol pis, kakaruk, na teki i no gat bikpela gris olsem mit bilong bulmakau, sipsip, pik samting sapos yumi kaikai sampela kain hap bilong en na kukim long pasin i stret. Planti kain hambega, bekon, sosis, na hot-dok, ol i gat bikpela gris nogut. Planti saveman bilong kaikai ol i tok, abus i no gat planti gris, na pis na kakaruk samting yumi kaikai long olgeta de, hevi bilong en i no ken winim 170 gram. Ol hap bilong bulmakau, sipsip, na pik samting olsem lewa, kru, na kidni, ol i gutpela kaikai bilong helpim skin, tasol yumi no ken lusim tingting olsem ol i gat bikpela gris kolestrol.

Paslain na bihain long kaikai tru, planti manmeri i amamas long kaikai ol liklik kaikai olsem poteto-sip, pinat, bisket, loli, na kain samting olsem. Tasol ol manmeri i save gutpela kaikai i bikpela samting, ol bai lusim ol dispela kain liklik kaikai na olsem senis bilong en, ol bai kaikai popkon i no gat bata na sol, o prut, o ol kaikai i no tan olsem karot, seleri na brokeli samting.

Was Gut Long Ol Kalori

Gutpela samting bai kamap sapos yu kisim ol kaikai i gat ol kabohaidret na i no gat bikpela gris. Na yu inap lusim skin tu sapos yu patpela tumas. Sapos yu kisim planti kaikai olsem wit, rais, kon, ol kaikai bilong gaden, na ol bin olsem senis bilong abus, orait skin bilong yu i no ken kisim planti gris.

Long namba 2 stori yumi bin toktok long Rosa. Insait long wanpela yia Rosa i laik lusim 25 kilogram. Bilong lusim hap kilogram em i no ken kaikai planti kalori​—⁠em i mas lusim 3,500 samting kalori. Em inap mekim olsem sapos em i no kisim bikpela kaikai o sapos em i eksasais. Rosa i bin tingting long mekim tupela samting. Olsem na kaikai em i bin kisim long olgeta de i sot long 300 kalori. Na em i kirap na wokabaut inap 30 kilomita samting long olgeta wik bambai skin bilong em i ken lus long 1,500 kalori. Em i bihainim gut dispela pasin, olsem na long olgeta wik em i lusim hap kilogram long skin bilong em.

Taim Yu Kaikai Long Haus Kaikai

Planti man i kaikai long ol liklik haus kaikai em ol i save wokim hariap ol kaikai. Tasol yu mas was gut, long wanem, ol kaikai ol i save wokim i gat bikpela gris nogut na planti kalori. Olsem: Wanpela bikpela hambega o hambega i gat 2-pela hap mit long en, em i gat 525 i go inap 980 kalori​—⁠planti em ol kalori bilong gris. Na planti kaikai ol i save praim o antap long en ol i putim sis i gat bikpela gris o sampela kain sos. Sapos yu mekim save long ol dispela kain kaikai, bihain skin bilong yu bai sik.

Sapos yu stap long wanpela kantri em ol haus kaikai i save sutim bikpela hap kaikai tumas, yu mas was gut long hamas kaikai yu kisim. Sapos yu no pinisim kaikai, yu ken askim ol long larim yu i kisim hap kaikai i stap yet bilong karim i go long haus. Sampela manmeri em ol i save tingim skin bilong ol, ol i kisim liklik kaikai tasol. Na sampela marit i save kisim wanpela skel tasol na tupela wantaim i kaikai, tasol ol i no save mekim olsem long kumu; ol i kisim bikpela hap kumu. Yu bihainim gutpela tingting sapos yu was gut long ol haus kaikai i save larim ol man i kisim kaikai long laik bilong ol yet tasol pe i liklik. Long ol dispela kain haus kaikai yu inap kaikai planti tumas!

Gutpela Kaikai Bilong Yumi Olgeta

Planti man long ol kantri bilong Wes ol i wok oltaim long daunim hevi long patpela skin, o dokta i mas katim ol bilong stretim klok, o ol i mas kisim marasin kemoterapi, o rediesen, o sampela marasin samting i gat bikpela pe, tasol planti manmeri tru ol i no gat gutpela kaikai o ol i dai, long wanem, ol i hangre nogut tru. Tasol long nupela taim God i tok promis long en, ol manmeri bai i no gat hevi moa long gutpela kaikai i save helpim skin. Baibel i tok promis olsem: “Planti rais na wit samting i ken kamap long ol gaden bilong ol manmeri.” (Song 72:16) Long dispela taim ol manmeri bai save olsem wanem ol i ken mekim gutpela wok long planti kaikai, long wanem, Baibel i tok: “I no gat man . . . bai i tok olsem, ‘Mi gat sik.’ ”​—⁠Aisaia 33:⁠24.

Dispela taim na skin bilong ol man bai gutpela olgeta, em i klostu nau. Tasol long nau yumi ken traim long lukautim gut skin bilong yumi na skelim ol kaikai long hap bilong yumi na kisim tasol ol kaikai i save helpim skin.

[Futnot]

[Blok/Ol Piksa long pes 12]

Piksa Bilong Helpim Yumi Long Save Long Kaikai

Bihainim gutpela tingting na kisim planti kaikai olsem i stap long ol rum daunbilo long dispela piksa

Gris, wel, na kaikai i gat suga

Kisim liklik tasol

Susu, yoget, na sis Abus, kakaruk samting, pis,

2-3 skel long olgeta de bin i drai pinis, kiau, na ol

samting olsem galip

2-3 skel long olgeta de

Ol kaikai bilong gaden Ol prut

3-5 skel long olgeta de 2-4 skel long olgeta de

Bret, wit-biks samting,

rais, na spageti

6-11 skel long olgeta de

[Ol Kredit Lain]

Piksa i kam long U.S. Department of Agriculture,

U.S. Department of Health and Human Services