It am wit bred, mek kek, ɛn flawa it... Bɔta na tin we nɔ impɔtant na wi kichin, nɔto so? Bɔt sɔm pipul dɛn se bɔta nɔ fayn fɔ di bɔdi, ɛn ɔda wan dɛn se i gɛt bɔku bɛnifit. So wetin na di rial stori? Tide, lɛ wi tɔk bɔt dis bɔta, di gud ɛn bad tin dɛn we i gɛt, di difrɛns we i gɛt frɔm majarin, ɛn wetin dɛn kin yuz insted ɔf bɔta.
Fɔs, wetin na bɔta?
Fɔ tɔk am simpul wan, bɔta na tin we dɛn kin mek wit milk we dɛn mek wit di fat ɛn di prɔtin dɛn we de insay milk ɛn krim. Insay Sri Lanka, wi kin yuz bɔta we dɛn mek wit kaw in milk mɔ. Bɔt dɛn kin mek bɔta bak wit animal dɛn lɛk ship, got, ɛn bɔfa dɛn milk.
Dɛn kin mek bɔta bay we dɛn de chɔch milk ɔ krim, we de sheb di fat frɔm di wata (bɔta milk). Sɔntɛnde, di wan dɛn we de mek di tin dɛn kin ad sɔl ɛn tin fɔ mek tin fɔ it.
Bot, yu go don yehri boht tin lek "Peanut butter" en "Apple butter." Ivin if dem geht "bata" na dem nem, dem no rili bata. Dɛn kɔl dɛn so bikɔs dɛn tan lɛk bɔta.
Pan ɔl we bɔku pipul dɛn biliv se bɔta bad fɔ di bɔdi, sayɛnsman dɛn dɔn de agyu bɔt dis fɔ lɔng lɔng tɛm. Na bikɔs bɔta na it we gɛt bɔku fat. Bɔt bɔku ɔda tin dɛn de fɔ bɔta pas di fat we i gɛt.
Lɛ wi lan bɔt di it dɛn we de insay bɔta.
Na dis na wetin bɔt wan tebul spɔnj bɔta we nɔ gɛt sɔl we gɛt:
- Kalori dɛn: Na lɛk 102
- Fat: 11.5 gram (7 gram pan dɛn na sɛtyuret fat ) .
- Kabohaydrɛt, fayv , shuga, ɛn prɔtin: 0 gram.
Apat frɔm dat, bɔta na fayn tin fɔ gɛt:
- Vitamin A we gɛt di sik
- Vitamin D we gɛt di sik
- Vitamin E we gɛt di sik
- Kalsiɔm we dɛn kɔl
Yu no se difrɛn kayn bɔta dɛn de?
Bɔku kayn bɔta dɛn de we wi kin yuz fɔ du difrɛn tin dɛn.
Bɔta we dɛn kin it wit gras
Dɛn kin mek am wit milk we dɛn kin mek wit kaw dɛn we dɛn kin it gras , nɔto kaw dɛn we dɛn mɛn pan gren. If yu kɔmpia am wit rɛgyula bɔta, dis kayn we nɔ gɛt bɔku sɛtyuret fat ɛn i gɛt bɔku ɔnsatyuret fat. So, we yu yuz am smɔl, i kin bɛnifit yu wɛlbɔdi pas bɔta we yu kin yuz ɔltɛm. Bɔta we dɛn kin it wit gras gɛt bɔku vaytamɛn K , .Wan gud say fɔ gɛt tin dɛn we dɛn kɔl Omega -3 fatty acids , Conjugated linoleic acid (CLA), ɛn Butyrate .
Bɔta we dɛn dɔn wip
Dɛn kin mek dis bay we dɛn ad naytrɔjen gas to rɛgyula bɔta, ɔ bay we dɛn bit am wit bit. I gɛt ay vɔlyum ɛn i layt. So i fayn fɔ tin dɛn lɛk fɔ spre pan bred. Bɔt nɔ yuz am fɔ mek kek ɔ kuk it, bikɔs di density difrɛn ɛn yu it nɔ go kuk fayn.
Bɔta we gɛt smɔl fat
dis kayn milk fεt dεn dכn rεdכks bay lεk 40%, εn bifo dat, dεn ad tin dεm lεk wata εn jεlatin. Bikɔs di wata bɔku, dis nɔ fayn bak fɔ bek ɔ fɔ frɛy.
Bɔta we dɛn dɔn klarify / Ghee
Dɛn kin mek ghee bay we dɛn de mɛlt bɔta ɛn pul di milk sɔlid ɛn wata pan am. Dɛn kin mek ghee bay we dɛn mɛlt sɔm bɔta insay pan, skim di wayt fom we de fɔm ɔp, skim di milk sɔlid dɛn we lɛf na di bɔt, ɛn separet di klia ɔyl we de fɔm pan tap. Ghee, we dɛn kin yuz bɔku tɛm fɔ kuk na Indian, gɛt ay smok pɔynt, we mek i fayn fɔ dip frɛy ɛn sote.
Di kwɛstyɔn we ɔlman kin aks: Bɔta bɛtɛ ɔ majarin?
Bɔta ɛn majarin ɔl tu gɛt yɔlɔ kɔlɔ, ɛn dɛn kin yuz dɛn ɔl tu fɔ kuk ɛn fɔ spre pan bred. Bɔt dɛn mek dɛn wit difrɛn tin dɛn fɔ mek dɛn, ɛn di tin dɛn we dɛn kin du to wɛlbɔdi biznɛs kin difrɛn bak. Lɛ wi tek tɛm luk dis difrɛns.
| Tin | Bɔta | Margarine we dɛn kɔl |
|---|---|---|
| Tin dɛn we de insay | Fat we animal dɛn gɛt | Ɔyl dɛn we dɛn kin yuz fɔ plant vɛjitebul |
| Men kayn fat | Saturated Fat – de fכl insay di kategori fכ “bad” fεt dεm. | Fat we nɔ gɛt sɛtyuret(Unsaturated Fat) – de fכl insay di kכtכgכri fכ “gud” fεt dεm. |
| Ifekt pan di kɔlɔstrel | I kin mek di bad kɔlɔstrel (LDL) lɛvɛl go ɔp. | I de ɛp fɔ ridyus di bad kɔlɔstrel (LDL) lɛvɛl. |
| Trans fat we yu de yuz | I gɛt smɔl smɔl natura trans fat. | Sɔm magarin (especially stick/cube types) kin gɛt atifishal trans fat. Dis nɔ kin rili fayn fɔ wɛlbɔdi. |
| Fɔ kuk | Pafɛkt fɔ bek ɛn kuk. | Sɔm kayn dɛn nɔ fayn fɔ bek ɛn dɛn kin bɛtɛ fɔ mek dɛn spre. |
We yu de pik majarin, rid di lɛbl gud gud wan ɛn mek shɔ se yu pik wan brand we rayt “no trans fat” ɔ “0g trans fat.” Trans fat na tin we nɔ fayn fɔ wɛlbɔdi ɛn we dɛn dɔn tɔk se gɛt fɔ du wit at sik.
Wetin na di bɛnifit dɛn we bɔta kin gi pɔsin in wɛlbɔdi?
We yu yuz bɔta smɔl smɔl, i kin bi pat pan yu it we go mek yu gɛt wɛlbɔdi.
- I de mek di bon dɛn strɔng: Bɔta gɛt vaytamɛn D ɛn kalsiɔm. Dɛn tu tin ya impɔtant fɔ mek di bon dɛn gro ɛn gɛt trɛnk. Dɛn kin ɛp bak fɔ mek yu nɔ gɛt sik dɛn we de mek yu bon wik lɛk ɔstioporosis.
- I de ridyus di risk fɔ gɛt kansa: Bɔta gɛt bɔku beta-karotin. Wi bɔdi kin chenj dis to vaytamɛn A. Sɔm stɔdi dɛn dɔn sho se beta-karotin gɛt fɔ du wit fɔ ridyus di risk fɔ gɛt kansa na di lɔng ɛn prɔstat.
- I de mek di yay si fayn: Di beta-carotene we de insay bɔta kin ɛp fɔ slo di divɛlɔpmɛnt fɔ di makula dijenereshɔn ɛn katarakt we gɛt fɔ du wit di ej.
- Fɔ mek yu skin gɛt wɛlbɔdi: Bɔta gɛt vaytamɛn E. Dis rili impɔtant fɔ mek yu skin gɛt wɛlbɔdi. I de ridyus di damej pan di skin frɔm di san in ɔltra vayolɛt rayt ɛn i de ɛp bak fɔ mɛn di skin inflamɛns ɛn wund dɛn.
Bɔt bɔta gɛt in prɔblɛm dɛn bak.
Pan ɔl dɛn bɛnifit ya, di men prɔblɛm wit bɔta na di bɔku kalori ɛn fat we i gɛt, mɔ di sɛtyuret fat, we gɛt fɔ du wit at sik.
Di tin we impɔtant pas ɔl na dat if yu de yuz bɔta, du am di rayt we . Fɔ it tebul spɔnj bɔta fɔ wan de nɔto gud abit atɔl.
If yu gɛt at sik, yu gɛt bɔku kɔlɔstrel, ɔ yu de tray fɔ lɛf fɔ it bɔku bɔku it, yu go nid fɔ nɔ it bɔta. Di bɛst advays bɔt dis na fɔ go to yu dɔktɔ .
Ɔda tin dɛn we yu kin yuz insted ɔf bɔta
If yu de tink fɔ kɔt bɔta, sɔm tin dɛn de we go mek yu gɛt wɛlbɔdi we yu kin yuz insted.
Substitutes fɔ kuk ɛn bek
- Avokado: Avokado we dɔn rayp fayn ɛn we dɛn dɔn mash, fayn fɔ mek dɛzat bikɔs i gɛt bɔta ɛn krim.
- Nat bɔta: Yu kin yuz kash, pinat, ɔ amɔnd bɔta insay bɔta insay tin dɛn we dɛn kin bek.
- Kokonas Ɔyl / Kokonas Krim: Yu kin wip kokonat ɔyl ɔ kokonat krim fɔ mek sɔntin we tan lɛk bɔta fɔ tek ples. Dis kin fayn mɔ fɔ mek tin dɛn lɛk aysin.
- Akwafaba mayonez: Yu kin mek mayonez we nɔ gɛt eg bay we yu miks tin chikpia wata (we na wetin akwafaba bi) wit ɔyl. Dis na fayn tin fɔ tek ples fɔ bɔta.
Substitutes fɔ it wit bred
- Avokado we dɛn dɔn mash
- Hummus we dɛn kɔl Hummus
- Ekstra vayjin ɔliv ɔyl
Mɛsej we dɛn kin kɛr go na os
- Bɔta nɔto bad tin atɔl. We yu yuz am di rayt we , i kin bi pat pan wɛlbɔdi it.
- Pan ɔl we bɔta gɛt vaytamɛn ɛn kalsiɔm, i gɛt bɔku sɛtyuret fat ɛn kalori .
- Bɔta we dɛn kin it wit gras, we dɛn kin mek wit di milk we kaw dɛn we dɛn kin it gras kin gi, na tin we bɛtɛ pas bɔta we dɛn kin yuz ɔltɛm.
- Dɛn kin mek majarin wit ɔyl we dɛn kin mek wit vɛjitebul. Pan ɔl we i gɛt “gud” fat, mek shɔ se i nɔ gɛt trans fat we yu de bay.
- If yu gɛt tin dɛn lɛk at sik ɔ yu gɛt bɔku kɔlɔstrel, yu fɔ stɔp fɔ it bɔta.
- Bɔku tin dɛn de we kin mek pɔsin gɛt wɛlbɔdi fɔ tek bɔta, lɛk avokado, hummus, ɛn ɔliv ɔyl.
- If yu gɛt ɛnitin we de mɔna yu bɔt di it we yu de it ɛn di kɔlɔstrel we yu gɛt, tɔk to yu dɔktɔ ɔltɛm .
Bɔta, prɔpati dɛm fɔ bɔta, majarin, wɛlbɔdi it, kɔlɔstrel, sɛtyuret fat, bɔta sinhala
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