Wi ɔl no se wi nid fɔ it gud it fɔ mek wi gɛt wɛlbɔdi. We wi de tɔk bɔt it we gɛt wɛlbɔdi, bɔku tɛm wi kin tink bɔt it dɛn we dia ɛn we pipul dɛn lɛk lɛk salmɔn, brɔkoli, ɛn amɔnd. Na tru se wi nɔ nid fɔ jɔs de du dɛn tin ya nɔmɔ. Jɔs lɛk dɛn pɔpul sta dɛn ya, bɔku ɔda it dɛn de we dɛn kin ayd fa, bɔt dɛn kin pak wit tin dɛn we dɛn kin it. Tide, wi de tɔk bɔt 9 supamakit dɛn we fayn fɔ ad pan yu it, bɔt sɔntɛm yu nɔ go pe atɛnshɔn tumɔs to.
Wetin na dem 9 superfoods we wi de tok boht?
Okay, so lɛ wi luk dɛn it ya wan bay wan. Sɔm pan dɛn tin ya kin bi tin dɛn we yu kin si bɔku tɛm, bɔt yu nɔ kin no gud gud wan wetin dɛn bi. Sɔm kin ivin bi nyu tin to yu smɔl.
1. Kɔliflawa
Ɔlman sabi brɔkoli. Bɔt wi tink se wi kin tink bɔt in kɔzin we na di wayt kɔliflawa? Lɛk brɔkoli, kɔliflawa gɛt bɔku vaytamɛn C ɛn fayv. Dis min se i kin ɛp fɔ mek yu imyun sistɛm strɔng ɛn kip yu dijestiv sistɛm wɛl.
Sɔntin de we spɛshal pas dat. Vεjitebul dεm lεk kכliflawa εn bכkoli gεt wan nεchכral faytokεmikכl we dεn kכl ``(Sulforaphane)''. We dɛn dɔn du animal stɔdi, dɛn dɔn si se dis kemikal kin rili afɛkt di kansa sɛl dɛn kwik kwik wan. Na tru se pan ɔl we bɔku tin dɛn de we kin mek pɔsin gɛt kansa, di it we wi de it na sɔntin we wi kin ebul fɔ kɔntrol izi wan.
2. Na Sadin dɛn
Pan ɔl we dis fish smɔl, i rili big pan tin dɛn we i gɛt fɔ it. Sadin na big tin fɔ gɛt omega-3 fat asid, we rili fayn fɔ wi at ɛn bren. Dɔn bak, i rayt fɔ se dɛn na it we gɛt bɔku vaytamɛn B12. Dis vaytam in B12 impɔtant fɔ wi nervɔs sistɛm ɛn fɔ mek wi gɛt ɛnaji. Apat frɔm dat, sadin gɛt bɔku vaytamɛn D bak, we na di bɛst ɛp fɔ mek wi gɛt kalsiɔm, we de mek wi bon dɛn strɔng.
3. Na Tempeh
Yu go mɔs dɔn yɛri bɔt tofu, we dɛn kin mek wit soya. Bot yu don yehri boht tempeh? Dɛn kin mek Tempeh bak wit soya bin, bɔt dɛn kin mek am fɛmɛnt. I pak bak wit nyutriεnt dεm lεk protin, potashכm, εn kalsiכm. Na fayn opshɔn fɔ mit yu prɔtin nid, mɔ fɔ di wan dɛn we nɔ de it mit ɔ fish.
4. Bitrut (Bit) .
Dis dip rɛd pɔt kin luk rɔf smɔl na do, bɔt we dɛn kuk am, i kin rili saf ɛn swit. Bitrut na wan supamakit we pak wit antiɔksidant . Dɛn antiɔksidant ya de ɛp fɔ protɛkt wi bɔdi in sɛl dɛn frɔm kansa ɛn ɔda sik dɛn we nɔ de mɛn.
Wetin pas dat, bitrut jus gɛt bɔku naytrɛt, we dɛn dɔn sho se i kin mek di blɔd prɛshɔn go dɔŋ ɛn i kin mek di blɔd flɔ fayn fayn wan na di bren. If yu na atlet, if yu it bitrut, dat kin ɛp bak fɔ mek yu ebul fɔ du mɔ.
5. Atichɔk dɛn
Pan ɔl we dis nɔ kɔmɔn so na wi kɔntri, na sɔntin we pɔsin kin si na supamakit dɛn. Atichɔk na it we gɛt bɔku fayv ɛn we nɔ gɛt bɔku kalori. Wan ol atishɔk gɛt 60 kalori nɔmɔ. Bikɔs i gɛt bɔku fayv, i kin mek yu fil ful ivin afta yu dɔn it smɔl. So, i kin ɛp bak fɔ kɔntrol di it we pɔsin de it pasmak ɛn fɔ mek i gɛt mɔ wet.
6. Na Kefir
Kefir na wan drink we dɛn kin mek wit milk we dɛn dɔn fɛmɛnt. I tan lɛk yogɔt, bɔt na drink we tinap. i gεt plεnti milyan "gud baktri dεm" (probiotics) we de bεnεfit wi dijestiv sistεm. Dɛn gud baktri ya de protɛkt wi gut wɛlbɔdi ɛn mek wi imyuniti go bifo. Risach de bak we de go bifo pan in anti-inflammatory ɛn anti-kansa prɔpati dɛm.
7. Dray plam (Prunes) .
We wi tink bɔt dray plam, wi kin tink bɔt am as kɔnstipɛshɔn-busting. Na tru dat. Bɔt mɔ tin de fɔ dis smɔl frut pas dat. Dɛn gɛt bɔku antiɔksidant ɛn fayv. Wan kɔp dray plam gɛt lɛk 12% pan di fayv we dɛn kin rɛkɔmɛnd ɛvride. Yu kin it dɛn klin, ad dɛn to kek ɛn mafin, ɔ ad dɛn to smoothies ɛn sos.
8. Lɛntil dɛn
Lentil na wan men tin na wi kɔntri. Bɔt sɔntɛnde wi kin fɔgɛt di big bɛnifit dɛn we lentil gɛt we yu kɔmpia am to tin dɛn lɛk bins ɛn chikip. Lɛntil na it we gɛt bɔku prɔtin ɛn fayv we kin tek ples fɔ mit. Dɛn nɔ gɛt bɔku fat bak. We dɛn ad dɛn to sup ɛn styu, dɛn na fayn we fɔ gɛt mɔ it we nɔ gɛt bɔku mɔni.
9. Si-sid
If yu nɔto big fan fɔ sushi, sɔntɛm yu nɔ ɛva gɛt wan pis si-sid na yu mɔt. Bɔt dis mɛmba na di algae famili rili fayn fɔ tray. Bikɔs i de tek di tin dɛn we de na di si, di si-sid gɛt bɔku vaytamɛn ɛn minral dɛn, mɔ di kalsiɔm ɛn ayɔn. I gɛt bɔku prɔtin bak ɛn i nɔ gɛt bɔku fat.
| It | Men nyutrishɔnal prɔpati dɛn | Di bɛnifit dɛn we pɔsin kin gɛt fɔ wɛlbɔdi biznɛs |
|---|---|---|
| 1. Kɔliflawa | Vitamin C, fayv, (Sulforafan) . | I de ɛp fɔ mek yu gɛt mɔ kansa ɛn i kin mek yu nɔ gɛt kansa. |
| 2. Na Sadin dɛn | (Omega-3) , Vitamin B12, Vitamin D, ɛn ɔda pipul dɛn | Gud fɔ di at, bren ɛn bon dɛn. |
| 3. Na Tempeh | Protɛin, potashɔm, kalsiɔm | Wan gud ɔltɛrnativ to mit, de ɛp fɔ mek di mɔsul dɛn gro. |
| 4. Bitrut we dɛn kɔl | (Antiɔksidant) , Naytrɛt | I de kɔntrol di blɔd prɛshɔn ɛn i de mek di bren wok fayn. |
| 5. Atikɔk we dɛn kɔl Atikɔk | Fayba, we nɔ gɛt bɔku kalori | I de ɛp fɔ kɔntrol yu wet ɛn gi yu filin fɔ ful-ɔp. |
| 6. Na Kefir | (Probiotics) - gud baktri dɛm | I de mek di dijestiv sistɛm gɛt wɛlbɔdi. |
| 7. Plum dɛn we dɛn dɔn dray | Fayba, (Antiɔksidant dɛn) . | I de mek am izi fɔ digest ɛn i de protɛkt di sɛl dɛn. |
| 8. Lɛntil dɛn | Protɛin, fayv, ayɛn | Gud sɔs fɔ ɛnaji, gud fɔ tek ples fɔ mit. |
| 9. Si-sid | Kalsiɔm, ayɛn, prɔtin | I fayn fɔ bon ɛn blɔd, we nɔ gɛt bɔku fat we gɛt prɔtin. |
Di tin we impɔtant pas ɔl na fɔ tray difrɛn kayn it dɛn, nɔto fɔ stik to di sem kayn it. Di mɔ vegjetabul, frut, ɛn grens dɛn we gɛt kɔlɔ yu de ad to yu it, na di mɔ yu go gɛt tin dɛn we de mek yu bɔdi fayn.
If yu gɛt sik lɛk kidni sik, i go fayn fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ it nyu it, bikɔs sɔm it dɛn nɔ go fayn fɔ sɔm sik pipul dɛn.
Mɛsej we dɛn kin kɛr go na os
- Nɔ limit yusɛf to jɔs di pɔpul "superfoods." Bɔku it dɛn de bak we go bɛnifit pɔsin bɔt we pipul dɛn nɔ no bɔku.
- Ad difrɛn difrɛn tin dɛn to yu it. Tray fɔ put wan pan di it dɛn we de na dis atikul insay yu it wan tɛm insay di wik.
- Ivin it dɛn we nɔ dia we izi fɔ gɛt na wi kɔntri, lɛk lentil ɛn kɔliflawa, gɛt fayn fayn tin dɛn we de mek dɛn gɛt fayn fayn tin dɛn fɔ it.
- Di bɛst it we gɛt wɛlbɔdi na di wan we balans ɛn we gɛt difrɛn difrɛn tin dɛn. Nɔ gɛt adikshɔn to wan kayn it.
- I rili impɔtant fɔ go to yu dɔktɔ bifo yu mek ɛni big chenj na yu it, mɔ if yu gɛt sik we nɔ de mɛn.
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