Wi ɔl no se vɛjitebul rili fayn fɔ di bɔdi. Dɔktɔ ɛn pipul dɛn we sabi bɔt it ɔl se, "It bɔku vɛjitebul." Bɔt yu no se wi kin sheb di vɛjitebul dɛn we wi kin it to tu men grup dɛn? Dat na vɛjitebul dɛn we gɛt bɔku stach ɛn vɛjitebul dɛn we nɔ gɛt bɔku stach. Dɛn tu tin ya gɛt di sem tin fɔ it, bɔt if yu ɔndastand di difrɛns bitwin dɛn tu, dat kin rili ɛp yu fɔ rich yu wɛlbɔdi gol dɛn, lɛk fɔ lɛf fɔ it bɔku bɔku it ɛn fɔ kɔntrol dayabitis. Lɛ wi tɔk bɔt dis simpul we tide.
Fɔs, lɛ wi si, wetin na dɛn vɛjitebul dɛn ya we gɛt stach?
As di nem sho, dɛn vɛjitebul ya gɛt mɔ stach pas ɔda vɛjitebul dɛn. Fɔ tɔk am simpul wan, stach na wan kayn tin we gɛt kabɔhaydrɛt. Wi bɔdi de brok am dɔŋ to glukɔs fɔ mek i gɛt ɛnaji. So, vegjetabul we gɛt bɔku stach gɛt bɔku bɔku kabɔhaydrɛt ɛn kalori.
Bɔt nɔ fred fɔ yɛri dat! Nɔ tink se, "O, so dɛn tin ya nɔ fayn fɔ it?" Dɛn vɛjitebul ya na supamakit dɛn we ful-ɔp wit antiɔksidant, vaytamɛn, ɛn minral. So dɛn fɔ rili put dɛn insay di it we gɛt wɛlbɔdi.
Us vɛjitebul dɛn we gɛt bɔku stach?
Bɔku pan di vɛjitebul dɛn we pipul dɛn lɛk fɔ it ɔlsay na di wɔl ɛn na wi kɔntri de insay dis kategori.
- Wait potato dɛn we dɛn kin mek
- Swit pata we dɛn kin mek
- Kasava we dɛn kɔl Cassava
- Kɔn
- Grin pis
- Lima bins
- Skwash we dɛn kin yuz fɔ winta
- Turnips we dɛn kin yuz fɔ mek tin dɛn
- Plantain we dɛn kɔl
So ɔmɔs pan dɛn tin ya yu fɔ it?
Bikɔs dɛn gɛt bɔku kabɔhaydrɛt ɛn kalori smɔl, i impɔtant fɔ it dɛn smɔl smɔl. Dis impɔtant mɔ if yu gɛt dayabitis ɔ yu de tray fɔ lɛf fɔ it bɔku bɔku it. Di jenɛral rɛkɛmɔndeshɔn na fɔ it lɛk 4-6 kɔp vɛjitebul dɛn we gɛt stach insay wan wik. Bɔt if yu gɛt sik lɛk dayabitis, i go fayn fɔ mek yu tɔk to yu dɔktɔ bɔt us mɔni we fayn fɔ yu.
Naw lɛ wi luk pan vɛjitebul dɛn we nɔ gɛt stach.
Dɛn vɛjitebul ya nɔ gɛt bɔku stach. dεn kin gεt bכt 5 gram kכbaidret pan wan ``(serving)''. Dat na lɛk 1 kɔp grɛn we gɛt lif ɔ 1/2 kɔp ɔda vɛjitebul.
Dɛn nɔ gɛt bɔku kalori bak, so yu kin ful-ɔp yu plet wit dɛn vɛjitebul dɛn ya we gɛt fayn fayn tin dɛn we yu nɔ go fred.
Us vɛjitebul dɛn we nɔ gɛt bɔku stach?
Dis list rili lɔng. Bɔku pan di vɛjitebul dɛn we wi kin it ɔltɛm kin insay dis kategori.
- Kabij, Pepul kabij
- Gadineg
- Brɔkoli
- Grin
- Binch dɛn
- Bita gɔd
- Kɔkumba
- Tomato dɛn we dɛn kin yuz
- Bɛl pepa (Rɛd pepa) .
- Seleri we dɛn kɔl
- Asparagus we dɛn kɔl Asparagus
Aw bɔku pan dɛn tin ya yu kin it?
Dɛn se big pɔsin fɔ it lɛk 2-3 kɔp vɛjitebul fɔ wan de. Di bɛst tin fɔ du na fɔ tray fɔ gɛt lɛk 75%, ɔ tri-kwata, pan di ɔl di vɛjitebul dɛn we yu de it frɔm vɛjitebul dɛn we nɔ gɛt bɔku stach. Dis min se yu kin it dɛn tin ya we yu at want!
Wan "gud" kayn stach: Resistant Starch
Na sɔntin we rili impɔtant fɔ yu. Sɔm vegjetabul dɛn we gɛt stach gɛt wan spɛshal kayn stach we dɛn kɔl "Resistant Starch." Di spɛshal tin bɔt dis kayn stach na dat i nɔ de digest na wi smɔl intestinal. So, i nɔ de mek di blɔd shuga go ɔp wantɛm wantɛm.
Bifo dat, dis stach de go stret na di big intestinal, usay i de fεmεnt εn bi gud it fכ di bεnεfit baktri dεm we de na wi intestכn.
Dis gɛt bɔku bɛnifit dɛn fɔ wi:
- I de ɛp fɔ kɔntrol di blɔd shuga lɛvɛl (glycemic control).
- I de mek pɔsin nɔ gɛt kɔnstipɛshɔn.
- I de ridyus di bad kɔlɔstrel lɛvɛl.
- We yu fil ful, dat kin ɛp fɔ kɔntrol di it we yu nɔ nid fɔ it.
- I kin ɛp bak fɔ ridyus di risk fɔ gɛt kansa na di kɔlon.
Us it dɛn we gɛt bɔku stach we nɔ de wok?
- Binch dɛn
- Lɛntil dɛn
- Chikpis we dɛn kɔl
- Grin bins
- Banana lif
Na wan smɔl sikrit dis: We yu kuk vɛjitebul dɛn we gɛt stach ɛn lɛf dɛn fɔ kol bifo yu it, di stach we nɔ de taya de go ɔp. Fɔ ɛgzampul, if yu de mek pɔt kɔri, bɔyl di pɔt di de bifo, put am na frij fɔ wan nɛt, ɛn kuk am di nɛks de. If yu ɔt dɛn bak, dat nɔ go afɛkt di kayn stach we nɔ de wok.
Di sikrit dɛn bɔt wɛlbɔdi biznɛs we di vɛjitebul dɛn kɔlɔ de sho
Ilɛksɛf dɛn gɛt bɔku stach ɔ dɛn nɔ gɛt bɔku fayv, ɔl di vɛjitebul dɛn pak wit tin dɛn we de mek wi bɔdi fayn ɛn tin dɛn we de mek wi bɔdi nɔ gɛt bɛtɛ trɛnk. If yu it tin dɛn we gɛt bɔku antiɔksidant, dat kin mek yu nɔ gɛt bɔku sik dɛn lɛk at sik ɛn kansa. I impɔtant fɔ it difrɛn difrɛn vɛjitebul dɛn bikɔs ɛni kɔlɔ de gi difrɛn kayn antiɔksidant. Lɛ wi si aw.
| Vejitebul kɔlɔ | Men bɛnifit dɛn we pɔsin kin gɛt |
|---|---|
| Rɛd (e.g. tomato, bit) . | I de ridyus di risk fɔ gɛt ay blɔd prɛshɔn, ay kɔlɔstrel, ɛn fɔ lɔk di at. I de ɛp fɔ protɛkt yusɛf frɔm kansa ɛn fɔ mek yu bren wok fayn. |
| Blu ɛn pepul (e.g. ɛgplant, pepul kabij) . | I de ɛp fɔ mek yu nɔ gɛt kansa, strok, ɛn at sik. Impɔtant fɔ wɛl bɔdi ɛn mɛmba. |
| Grin (e.g. spinach, brɔkoli, kale) . | I de protɛkt frɔm di makula dijɛnɛreshɔn. I de protɛkt frɔm kansa ɛn bad kɔlɔstrel. Rich in folate, we impɔtant fɔ mama dɛn we gɛt bɛlɛ. |
| Ɔrɛnj ɛn yɔlɔ (e.g. karɔt, pɔmpin, swit pata) . | I de mek yu nɔ gɛt at sik, i de mek yu yay si fayn, i de mek di imyun sistɛm strɔng ɛn i de ɛp fɔ bil strɔng bon dɛn. |
| Wait (e.g. kɔliflawa, anɔynt, galik) . | I de ɛp di imyun sistɛm fɔ wok. I de protɛkt frɔm sɔm kayn kansa. I de ɛp fɔ ridyus bad kɔlɔstrel ɛn ay blɔd prɛshɔn. |
Sɔm kwɛstyɔn dɛn we yu go gɛt
1. Us vɛjitebul dɛn we gɛt stach wi fɔ avɔyd fɔ it?
Fresh, unprocessed starchy vegjetabul dem rili gud fo yu. Ivin if yu gɛt dayabitis ɔ yu de tray fɔ lɛf fɔ it bɔku bɔku it dɛn, yu nɔ nid fɔ stɔp fɔ it dɛn ɔl. Bɔt sɔm tin dɛn de we yu fɔ avɔyd . Dis na it dɛn we dɛn kin frɛsh dip, we dɛn kin mek wit tin dɛn we gɛt bɔku fat lɛk sos, bɔta, ɛn chiz. Fɔ ɛgzampul, tin dɛn lɛk french fries ɛn potato chips.
2. Chikpis na vegjetabul we gɛt stach?
Yɛs. Dɛn kin tek chikpis as vegjetabul we gɛt stach. Dɛn kɔmɔt na di ligɛm famili. Dis na di sem famili wit bins ɛn lentil.
3. Us vegjetabul gɛt mɔ stach?
Wait potato ɛn kɔn na di it dɛn we gɛt bɔku stach. Wan midul saiz potato kin gɛt pas 30 gram stach. Wan kɔp kɔn we dɛn kuk gɛt lɛk 30 gram stach.
Mɛsej we dɛn kin kɛr go na os
- Ɔl tu di vegjetabul dɛn we gɛt stach ɛn we nɔ gɛt stach rili fayn fɔ yu wɛlbɔdi. Dɛn tu de gi wi di it we wi bɔdi nid ɛn protɛkt wi frɔm sik.
- Vegjetabul we gɛt stach (lɛk pɔt, swit pata, ɛn maniok) gɛt bɔku kalori ɛn kabɔhaydrɛt smɔl, so i impɔtant fɔ it dɛn smɔl smɔl.
- Fil bɔku pan yu plet wit vɛjitebul dɛn we nɔ gɛt bɔku stach (lɛk kabij, spinach, ɛn kɔkumba). Dɛn tin ya nɔ bad fɔ it.
- Fɔ mek yu gɛt di bɛst rizɔlt, bifo yu it jɔs wan kɔlɔ vɛjitebul, put difrɛn difrɛn kɔlɔ dɛn we gɛt kɔlɔ, lɛk di kɔlɔ dɛn we renbo gɛt, insay yu it.
- If yu gɛt wɛlbɔdi prɔblɛm, lɛk dayabitis ɔ fat pasmak, i go fayn fɔ mek yu go to yu dɔktɔ bɔt di rayt it ɛn pat dɛn we yu fɔ it.
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