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Ia Katepen Mwenge

adapted by Kolden Manuel
illustrated by Eric Woo

Mwenge ong paliwar inenen Kesempwal duehte gasolin ong mesihn kan. Ma sohte gas ah mesihn sohte kak tang. Pil duehte; ma sohte mwenge aramas tohte kak mwekid. Paliwar anahne mwenge pwehn kak onehda kisen paliwar me ohla kan, de kamwakid, katanga oh koasoanehdi mwekid koaros me wiawi nan paliwar.

Ia duen paliwar ah kak wia met? Aramas loaloakong kan (scientists) diarada me paliwar ahneki cells tohto, mie cells nan uduk kan, nan tih kan, nan nta de sohl akan. Soahng koaros nan paliwar ahneki cells. Cells rar kei me pahn kak kohpene oh audeda koakon ehu me elepin inch pali koaros.

Cells me wiahda ehu, ehu kisehn paliwar ahneki pwukoah doadoahk tohrorpeseng tohto. Cells kan me kohpene wiahda tihn aramas kin sewese paliwaro en inenda, cells me kohpene wiahda mohngiong sewese mohngiong en kihpeseng nta nan paliwar. Ma kitail pahn wiahkila aramas ekei dipwisou koaros en nan paliwaratail kitail pahn kak kilang wen kedirepw oh doadoahk laud me re ahneki. Karasepe ehu, ma ke peki pwihn ehu en kamwakele sapwemwo. doadoahko pahn nek kowe kamwenge irail? Udahn kitail pahn kamwenge irail mwahu. Paliwaratail pahn anahne mwenge mwahu ansou koaros. Mwenge mwahu wasaht kaiden kitail en kangkang mwenge pweilaud ansou koaros ah kitail en kang kisin mwenge kan me cell en nan paliwaratail kin anahne.

Mie katepen mwenge me kitail kin kang? Atail cells kan me wiahda paliwaratail oh re sohte kin anahne malek, de pil peanut butter ni duen mwomwerail. Me re kin keieu perenki iei NUTRIANTS.

Paliwar kin ale mwenge me kitail kin kang kan oh wekidehng ni nutrients. Cell kan uhd ale nutrients pwukat oh doadoahki ong mwekid en paliwar. Mie nutrients tohto, ele limeisek mi nan paliwaratail. Ma kitail pahn kesehla ehu kitail pahn ansouo ahneki soumwahu oh kitail pil kak mehkihla.

Ekei kin lemeiong me ma re kang laud songen mwengeteieu re pahn nsenamwahu, ahpw met soapwung. Irail me semenla nan paliwet (NUTRIONISTS) diaradahr oh nekpesenger mwenge kan ong ni pwihn weneu: ehu, adaneki carbohydrates, fats, proteins, vitamins, minerals oh pihl. Irail semen kan pil diaradahr ia wen laud en ehu soahng me paliwaratail anahne.

Carbohydrates iei pwihnen mwenge wet mekin kihong kitail kehl oh angiangitail. Mehn Pohnpei tohto kin kalap kang laud mwenge kan me audaudki carbohydrates, mwenge kan me audauki carbohydrates me tohto. Iet ekei irail; mwahng, Tabioca, kehp, mahi, sawa de pil mwenge teikan me mie sdahs (starch) loale.

Carbohydrates ni ah kin lelohng nan paliwaratail, paliwar kin wekidala ong glucose, mwohmw wet me cell kan anahne duete sdohsa a kin anahne gas. Glucose songen suke ehu oh ni ah kin lel cell kan e kin roangala; e sohte kin kihda ediniei de pehs. Ah e kin peipeseng oh kihda karakar oh karakar wet me kiohng kitail kehl oh angiangitail. Ni ansou me kitail kin kang Iaud mwenge me adaudki carbohydrates kan e sansal me kitail kihong paliwar angiange laud sang me e anahne.

Eri ia wasa luhe ko pahn kohla ie? Eri mie wasahn neknek nan paliwaratail ahpw wasahn neknek wet sohte kak nekidala glucose ni mwomwe ansouet. E uhdan pahn wekidohng glycogen pwehn kak neknekla ekei kin neknekla nan uduk kan, de ehtail kan. Eri ma paliwar pahn anahnehda glucose, paliwar pahn pil pwurohng wekid glycogen ong glucose oh kihong wasa me anahne.

Ari ma pil miete luhen glucose ni ansou me wasahn nekid glycogen direhr, re pahn uhd wekdekiong (fat) kirihs.

Sohte tuhke de mahn kak mour ma sohte protein. Ehu ehu cell ahneki ah pein protein. Protein wiawikihda pahkis siluh (3/4) en me kekelwak kan nan paliwar. Ekei me iangahki, pitenwel, uduk, tih, kiki, ngih oh pil song tohto. Wasa pwukat ahneki doadoahk tohrohrpeseng oh protein en wasa pwukat me kin onehda wasa me ohla kan. Ke sohte kak kalaudehla uduk ma sohte protein. Tamataman me protein pahn pateng Exercise e pahn pahrekiong muscles (uduk) kelail... Proteins me keieu apwal en wewehki pwehki woangen proteins wekpeseng rar kei mie. Irail me kohpene oh wiahda amino acids, ah amino acids 20 te me mie. Eri ia duen amino acids 20 ar kak wiahda proteins rar?

Nan mwenge kan me kitail kin kang, ekei songen mwenge ahneki proteins laudsang ekei me duehte kutor, uduk, mwahmw, malek, oh milk. Kangkangete mwenge me adaudki proteins sohte itar pweki kitail pahn anahne amino acids rieiseko (20) en mi nan paliwaratail. Paliwar kak wekidseli amino acid kan, ahpw meh waluhte me soh.

Paliwar pahn anahne ale met akan sang ni ekei kisin mwenge. Ari ihme kahrehda paliwar anahne ale proteins sang rehn mahn akan (complete proteins), proteins me kosang ni tuhkekan sohte ahniki amino acid unsek.

Aramas laud men kin kangala wen paunen mwenge kid (1,000 lbs) nan pahr ehu. Eri ah sang nan poun kid wet paun epwiki te (100 lbs) protein. Ari ia wen protein me ke pahn anane? Ke kak diarada ma ke pahn wadkihong paunimw en 424, me ke diaro pahn padakiong uhk grams en protein depe ke anane kang rahn ehu. Grams 44 kin koweng seri kan me soun par 11 lel 14.

Ari kilang ni omw eselahr ehu ehu songen mwenge kan ke pahn kakehr alehda, de wiahda kenemw mwengehn ehu ehu rahn me pahn audaudki wen grams en protein depe ke anane ehu rahn. Dehr monokehla me kitail skuhlkier mahs akan, iei carbohydrates, fat proteins.

VITAMINS

Vitamins duehte amino acid me kitail wadekehro. Paliwaratail sohte kak wiahda vitamin. Ihme kahrehda kitail pahn anahne ale vitamin sang ekei wasa tohror. Ia wasa re pahn kak kohsang ie? Ekei kak kohsang ni mwenge, oh vitamin pwukat iei pwihn en vitamin B, vitamin B soahng walu mie oh pahn patehng vitamin A, B, C, D, E oh k, koaros wiada meh eisek siluh (13 vitamins). Ekei aramas kin kang vitamin me kohsang ni imwenwini pwehn weliandi vitamin me re sohte aledi ni mwenge me re kango. Ekei nda me met mwahu ah ekei dene sohte katepe pwe re mi nan mwenge, ari menia? Kaiden vitamin B oh ienge kan te?

Minerals

Paliwar ahahne meneral rieisek oh irail pwukat wiahda ehu pwihnen nutrient oh re kin kak dierek nan mwenge, ahpw inenen tikitik. Iengen minerals rieisek pwukat meh waluh me udahn kesempwal ong kitail. Iet adarail kan: calcium, chloride, iron, magnesium, phosphorus, potassium, sodium oh sulfur. Paliwar anahne soahng pwukat laud, ahpw wen laud wet inenen tikitik. Paliwar anane silihsek kis ehu de silinen kis ehu en ounce ehu nan ehu rahn. Mwein we wet me tikitik ah kitail anahne we wet rahn koaros.

Mie minerals ke kang rahnwet?

Calcium anahne ong kekeirdahn tih oh ngih ape. Kepin milik siluh rahn ehu kihong uhk calcium me paliweremw anahne. Ke pil kak kisang calcium ni soahng pwukat, cheese, beans oh tehn tuhke; cabbage (Chinese oh head cabbage).

Iron kesempwal ong nta oh ke kak kisang iron ni Ehn mahn de mwahmw. Iron pil kak kosang ni mwengen nansed, kutor de uduk (red).

Iodin pil kesempwal ong paliwar oh ihme kahrehda iodin dolehngki soahl. Ma kekilang kilin soahl kan ke pahn diar lepin lokaia wet "IODIZED" weweki iodin dolehng soahl wet. Ma iodin pahn sohte itar nan paliwar, kitail pil kak ahnkihda soumwahu GOITER. Goiter kin kowela thyroid gland me mi pahn tepinweremwen oh pahn mpwospeseng oh mweteudi.

Pihl pil ehu song me kesempwal ong paliwaratail. Paliwar audaudki pihl laud sang soahng teikan. Riakis siluh en paliwar pihl me aude. Pihl mi nan nta oh pil mi nan cell kan. Pihl me pil kin sewese mwekid en nta kan, ihme kahrehda ma nta kin luwet nan paliwere re kin ale dok laud. Me mi nan pwoatoalo pihl me doladahr, ekei toahkte mweleki me pilen uhpw kak wia dok laud ma emen anahne.