Wi ɔl lɛk fɔ it frut, nɔto so? Wi no se i rili fayn fɔ di bɔdi. Bɔt we yu go na supamakit, yu go de wɔnda bak if yu fɔ pik di fresh frut we de shayn fayn fayn wan, ɔ di frut we dɛn dɔn frɔz we dɛn kɔt ɛn pak fɔ mek i izi fɔ yuz. Uswan pan dɛn tu tin ya rili fayn fɔ di bɔdi? Yu tink se di tin dɛn we pɔsin kin it difrɛn? Tide, wi go klia ɔl di kwɛstyɔn dɛn we yu gɛt na yu maynd bɔt dis.
Fɔs, lɛ wi si aw frut dɛn valyu fɔ wi wɛlbɔdi.
If yu ad frut ɛn vɛjitebul to yu it ɛvride, di bɛnifit fɔ yu bɔdi go pas aw yu go tink. Fɔ tɔk am simpul wan, dɛn tin ya kin apin:
- I de ɛp fɔ kɔntrol yu blɔd prɛshɔn.
- I de ridyus di risk fɔ gɛt siriɔs sik lɛk at sik ɛn strok.
- I kin ɛp fɔ ridyus di risk fɔ gɛt sɔm kayn kansa.
- I de ɛp fɔ mek di yay si fayn ɛn di dijestiv sistɛm gɛt wɛlbɔdi.
- I de ɛp fɔ kɔntrol di shuga we de na di blɔd.
- I de ɛp fɔ kɔntrol di bɔdi wet ɔ fɔ lɛf fɔ wet.
Fresh frut? Frut we dɛn dɔn frɔz? - Na di trut dis
Bɔku pipul dɛn kin tink se fresh frut na di bɛst tin ɔltɛm, bɔt di tru tin kɔmplikt smɔl pas dat.
Tink bɔt am, frut de na in peak nutritional value rayt frɔm di tɛm we dɛn pik am frɔm di tik. Dɛn kin mek frɔzɛn frut bay we dɛn pik di frut we i rayp, we gɛt bɔku tin fɔ it ɛn afta dat dɛn kin flash-friz am. Dis prɔses de kip ɔlmost ɔl di frut in vaytamɛn ɛn minral dɛn.
Bɔt tink bɔt di fresh frut we wi kin bay na di stɔ. I go bi se dɛn kin pik am na di fam, transpɔt am, kip am, ɛn na da tɛm de nɔmɔ i kin rich na di stoa shelf dɛn. Dis waka kin tek sɔm dez, sɔntɛnde i kin tek sɔm wiks. insay dis tεm, sכm pan di sεnsitiv vaytam in dεm we de insay di frut (e.g. vaytam in C) de bigin fכ dכn sכmtεm bikoz fכ di layt εn briz.
Dat min se di fresh frut we yu de bay gɛt tin fɔ it jɔs lɛk aw i bin de we dɛn bin de pik am na di tik. Bɔt, frɔzɛn frut we dɛn bin pik sɔm dez bifo kin gɛt mɔ nyutrishɔn valyu pas ‘frɛsh’ frut we bin ol sɔm dez.
Wetin na di bɛnifit ɛn bad tin dɛn we dɛn tu kayn ya gɛt?
Pan ɔl we nɔto bɔku difrɛns de pan di it we dɛn de it, difrɛn bɛnifit dɛn de fɔ ɔl tu di kayn tin dɛn we i izi fɔ yuz, di prayz, ɛn ɔda tin dɛn. Lɛ wi luk dis na wan tebul.
| Wetin fɔ tink bɔt | Frut dɛn we dɛn dɔn frɔz | Fresh frut dɛn |
|---|---|---|
| Izi | I rili izi fɔ du. I dɔn ɔlrɛdi was, kɔt am, ɛn rɛdi. I rili izi fɔ ad to smoothies ɛn yogɔt. | Yu nid fɔ was dɛn, pul dɛn, ɛn kɔt dɛn bifo yu it. I kin tek smɔl tɛm. |
| Fɔ kip tin dɛn | Yu kin kip am na friza fɔ sɔm mɔnt. Les west. | I kin pwɛl kwik kwik wan. Dɛn fɔ it am insay sɔm dez. |
| Prays ɛn di we aw pɔsin kin gɛt am | Sɔntɛnde, i kin shɔt pas fresh frut. I de ɔlsay na di ia. | We yu kam durin dat taim (in-season), di prais de cheap. Bɔt we yu kɔmɔt na sizin (ɔt-ɔf-sizin), i dia ɔ yu nɔ ebul fɔ fɛn am atɔl. |
| Test ɛn Tɛkstɔr | We i tɔn, i kin sof smɔl. I fayn fɔ mek smok, jus, ɛn kuk. | I stil gɛt di natura l fayn, krispi tɛkstɔr. I bɛtɛ fɔ it am da we de. |
| Fɔ ad shuga | Sɔm paket dɛn kin dɔn ad shuga ɔ srɔp. Rid di lɛbl ɛn pik di wan dɛn we se "No added sugar." | Na di natura shuga nɔmɔ de insay di frut. No shuga nɔ de we dɛn ad. |
Ɛnitin de we wi fɔ pe atɛnshɔn to we wi de it frut?
Pan ɔl we frut na tin fɔ it we gɛt wɛlbɔdi, sɔm tin dɛn de we wi fɔ tek tɛm wit.
Di fɔs tin na jem.If dɛn nɔ klin di frut dɛn fayn, di frut dɛn we de ɔp kin gɛt bad bad bɔdi lɛk Salmonella , E. coli , ɛn Listeria . Dɛn tin ya kin mek pɔsin gɛt pɔyzin fɔ it, lɛk we in bɛlɛ kin at, vɔmit, ɛn dayarɛa.
Di sɛkɔn tin na di shuga . Pan ɔl we frut gɛt natura l shuga, if yu gɛt mɛrɛsin lɛk Dayabitis Mɛlitɔs, i impɔtant fɔ aks yu dɔktɔ ɔmɔs frut dɛn we rili swit (lɛk mango, banana, greps) yu fɔ it.
Aw fɔ avɔyd sik dɛn we frut kin kam wit?
I rili simpul. If yu fala sɔm simpul abit dɛn, yu go ebul fɔ pul ɔl dɛn bad tin ya.
- Wash gud gud wan: As yu bring frut na os so, was am gud gud wan ɔnda wata we de rɔn bifo yu yuz am. Rɔb am fayn wit yu an fɔ pul ɛni dɔti ɛn jem we de na di say we i de.
- Nɔ sop: Nɔ ɛva yuz sop, disinfɛkt, ɔ blich fɔ was frut. Di kemikal dɛn we de insay dɛn tin ya kin go insay di skin. Jɔs yuz wata we de rɔn.
- Di we aw yu go pik: We yu de bay frut na di stoa, nɔ bay di wan dɛn we gɛt brus, we dɛn kɔt, ɔ we dɔn pwɛl, bikɔs i izi fɔ mek dɛn say dɛn ya gɛt jem.
- Kip am separet: Jɔs lɛk na di supamakit troli, kip frut dɛn separet frɔm raw tin dɛn lɛk mit, fish, ɛn eg we de na frij na os.
- Klin: Ɔltɛm kip yu kɔt bɔd ɛn naif klin. Nɔ kɔt frut pan kɔtin bɔd fɔ mit ɔ fish.
- Kɔt Frut: If yu kɔt frut ɛn yu gɛt tin dɛn we lɛf, put dɛn wantɛm wantɛm insay kɔntena we nɔ gɛt briz ɛn kip dɛn na frij.
- Dray: Afta yu dɔn pul di frut, dray am wit klin klos ɔ pepa tawɛl. Mɔstɔ kin mek baktri dɛn gro.
Pipul dɛn we nid fɔ tek tɛm mɔ
Grup dɛn de fɔ pipul dɛn we kin gɛt mɔ prɔblɛm wit it. Dɛn fɔ tek tɛm mɔ we dɛn de klin frut.
- Pipul dɛn we dɔn pas 65 ia
- Yɔŋ pikin dɛn we nɔ rich 5 ia yet
- Mama dɛn we gɛt bɛlɛ
- Pipul dɛm wae dɛn imyun sistɛm wik bikɔs ɔf sik dɛm lɛk kansa, dayabitis, ɔr ɔda mɛrɛsin
Mɛsej we dɛn kin kɛr go na os
- Di nyutrishɔnal valyu fɔ ɔl tu di fresh ɛn frɔzɛn frut dɛn rili fiba, so yu kin pik ɛni kayn we sef wan akɔdin to wetin yu want ɛn wetin yu lɛk.
- Frɔzɛn frut na fayn opshɔn we de sev tɛm, ridyus west, ɛn i de ɔlsay na di ia. I fayn mɔ fɔ smok, ɔts, ɛn yogɔt.
- Fresh frut dɛn gɛt natura l tɛkstɔr ɛn flawa. If yu pik frut dɛn we de insay di sizin, dat go mek shɔ se dɛn gɛt di bɛst kwaliti ɛn di prayz we smɔl pas ɔl.
- I nɔ mata us kayn yu pik, fɔ klin na di tin we impɔtant pas ɔl! Wash ɛni frut fayn fayn wan ɔnda wata we de rɔn bifo yu it fɔ protɛkt yusɛf frɔm jem.
- If yu gɛt wan patikyula sik, lɛk dayabitis, i rili impɔtant fɔ tɔk to yu dɔktɔ bɔt aw fɔ it frut ɛn di rayt amɔnt dɛn.
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