Yu go mɔs dɔn si amɔnd we yu go na stɔ ɔ it kek, nɔto so? Dɛn smɔl smɔl brawn sid dɛn ya kin rili te. Bɔt yu no ɔmɔs valyu tin dɛn de ayd insay dɛn smɔl smɔl amɔnd sid dɛn ya fɔ yu wɛlbɔdi? Dis nɔto jɔs sɔntin we de te, bɔt na supa it we de gi bɔku bɛnifit to wi bɔdi. Lɛ wi tɔk bɔt dɛn amɔnd ya tide.
Wetin rili na amɔnd?
Fɔ tɔk am simpul wan, amɔnd na sid we de gro pan di amɔnd tik. Insay di had shel fɔ dis frut, na dis fayn fayn amɔnd kernel de. Pan ɔl we wi kin kɔl dɛn tin ya "nat", we wi de tɔk bɔt sayɛns, dɛn rili na wan kayn sid.
Pipul dɛn ɔlsay na di wɔl dɔn de it amɔnd fɔ bɔku bɔku tawzin ia. Tide, 80% pan di wɔl in amɔnd prodakshɔn de kɔmɔt na di stet na Kalifɔnia na Amɛrika. Naw, i izi fɔ fɛn amɔnd na ɛni supamakit na wi kɔntri.
If yu de luk fɔ ad sɔntin we go mek yu gɛt wɛlbɔdi to yu it ɛvride, if yu it sɔm amɔnd ɛvride, dat kin mek yu bɔdi rili difrɛn.
Di tin dɛn we dis smɔl sid gɛt fɔ it rili wɔndaful!
Lɛk ɔda nɛt, amɔnd na it bak we gɛt fayn fayn tin dɛn fɔ it. Lɛ wi tek tɛm luk wetin rili de insay dɛn.
Jɔs tink bɔt dis na di tin dɛn we de insay wan ɔns amɔnd, we na lɛk 23 amɔnd .
| Nutrishɔn sɛkshɔn | Sayz |
|---|---|
| Kalori dɛn we yu kin gɛt | Na lɛk 152 |
| Protɛin we de mek pɔsin gɛt | 6 gram |
| Bɔmp | 15 gram |
| Kabohaydrɛt dɛn | 6 gram |
| Fayba we de na di it | 3 gram |
| Suga | 1 gram |
Apat frɔm dat, amɔnd na it we gɛt bɔku vaytamɛn ɛn minral, mɔ:
- Vitamin E we gɛt di sik
- Vitamin B2 we gɛt di sik
- Magnɛsiɔm we dɛn kɔl
- Fɔsfɔr we dɛn kɔl
- Potashɔm we gɛt di sik
I rili impɔtant: I rili impɔtant fɔ tek tɛm wit di kwantiti we yu de it amɔnd. Bikɔs dɛn kin swit, yu kin fil lɛk fɔ it bɔku tin wan tɛm. If yu du dat, yu go dɔn ad mɔ kalori ɛn fat to yu bɔdi pas aw yu nid. So di we we go mek yu gɛt wɛlbɔdi na fɔ it lɛk 23 amɔnd (1/4 kɔp) ɛvride .
Wetin na di bɛnifit dɛn we wi kin gɛt we wi it amɔnd fɔ wi bɔdi?
Di ay nyutrishɔn valyu we amɔnd gɛt de bɛnifit wi bɔdi bɔku we dɛn. If yu nid ɛp fɔ yuz yu at, yu bon, ɔ yu wet, amɔnd na fayn tin fɔ pik.
| Di bɛnifit we i go gɛt | Aw dis kin apin? |
|---|---|
| I de kɔntrol di kɔlɔstrel | Almɔnd de ɛp fɔ ridyus di lɛvɛl dɛn na di bad kɔlɔstrel (LDL - Low-Density Lipoprotein) ɛn inkrisayz di lɛvɛl dɛn fɔ di gud kɔlɔstrel (HDL - High-Density Lipoprotein) . Almɔnd gɛt tin dɛn bak we de mek pɔsin nɔ gɛt bɔdi we de ɛp fɔ protɛkt pɔsin frɔm at sik. |
| I de ɛp fɔ mek yu gɛt wɛlbɔdi wet | Pan ɔl we amɔnd gɛt bɔku kalori smɔl, if yu it am smɔl, i kin mek yu nɔ gɛt bɔku bɔku bɔdi ɛn yu nɔ go fat. Bikɔs di prɔtin ɛn fayv we de insay amɔnd kin mek yu fil ful ivin afta yu it smɔl, i kin ɛp fɔ kɔntrol di it we yu de it ɔltɛm. |
| I de ridyus di ay blɔd prɛshɔn | di tin dεm lεk vaytam in E, potashכm, εn kalsiכm we de insay amɔnd de εp fכ mek di blɔd prεshכn dכn, we impɔtant fכ protεkt frכm at sik. |
| I de mek di bon dɛn strɔng | Almɔnd gɛt bɔku kalsiɔm ɛn fɔsfɔr, we na tu minral dɛn we impɔtant fɔ mek wi bon dɛn gɛt wɛlbɔdi. |
| I de kɔntrol di blɔd shuga lɛvɛl | Almɔnd gɛt di pawa fɔ kɔntrol di we aw di blɔd shuga de go ɔp wantɛm wantɛm afta i dɔn it. Dis rili impɔtant fɔ pipul dɛn we gɛt dayabitis . Bɔt if yu gɛt dayabitis, yu fɔ rili tɔk to yu dɔktɔ bifo yu chenj di it we yu de it. |
| I de mek di dijestiv wɛlbɔdi bɛtɛ | Risach we dɛn jɔs dɔn du sho se amɔnd de ɛp fɔ protɛkt di wɛlbɔdi na wi bɛlɛ ɛn di imyuniti. Fɔ it fayn tin min fɔ gɛt strɔng imyun sistɛm ɛn fɔ gɛt wɛlbɔdi bɔdi. |
I izi we fɔ ad amɔnd to yu it
Almɔnd na fayn tin fɔ ad to ɛni it. Apat frɔm we yu jɔs it dɛn, yu kin ɛnjɔy dɛn bak dɛn we ya:
- Ad sɔm slais amɔnd to yu brɛf, ɔtmil, ɔ pan salad.
- Yu kin put dɛn tin ya pan di milk rays we wi de mek, ɔ ivin pan rɛsin bred.
- As pat pan wan trel miks we dɛn mek wit ɔda nɛt dɛn.
- Yuz amɔnd bɔta instead ɔf ɔda kayn bɔta pan bred.
- We yu de mek kek ɛn biskit, yuz amɔnd flawa instead fɔ yuz flawa we yu kin yuz ɔltɛm.
- Fɔ mek yu gɛt bɛtɛ teys ɛn tɛkstɔr, rost sɔm amɔnd dɛn.
Wonin: Di amɔnd we dɛn kin sɛl na stɔ, we dɛn kin mek wit sɔl, shuga, ɛn difrɛn flawa dɛn, kin gɛt ɔyl we nɔ fayn. Dɛn nɔ gɛt bɛtɛ tin fɔ it bak. So, it natura almond (raw almond) as yu ebul.
Mek wi lan smɔl bɔt Almɔnd Ɔyl.
Amɔnd ɔyl we dɛn kin pul frɔm amɔnd smɔl smɔl, kin rili bɛnifit bak. Na ɔyl we dɛn mek wit plant we gɛt bɔku bɔku monounsaturated fat we de ɛp yu at ɛn vaytamɛn E. Dɛn kin yuz amɔnd ɔyl fɔ mek fayn fayn tin dɛn ɛn bak fɔ kuk.
Di bɛnifit dɛn we amɔnd ɔyl kin gi fɔ wɛlbɔdi
If yu it amɔnd ɔyl, dat kin mek yu gɛt bɔku bɛnifit dɛn bak fɔ yu wɛlbɔdi.
- Blɔd shuga kɔntrol: Stɔdi dɔn sho se ɔyl dɛn we gɛt bɔku bɔku monounsaturated ɛn polyunsaturated fat, lɛk amɔnd ɔyl, kin ɛp fɔ kɔntrol di blɔd shuga lɛvɛl na pipul dɛn we gɛt Tayp 2 Dayabitis.
- I gɛt bɔku antiɔksidant: Antiɔksidant lɛk vaytamɛn E we de insay amɔnd ɔyl de protɛkt wi sɛl dɛn frɔm fri radikal dɛn we de pwɛl dɛn. we dεn fri radikal dεm ya de bכku na di bכdi, wan kכndyushכn we dεn kכl כksidεtiv strεs kin apin. Na wan tin wae kin mek pɔrsin gɛt bɔrku sik wae nɔr de mɛn lɛk kansa, at sik, ɛn at at sik.
Yu tink se amɔnd ɔyl fayn fɔ di skin?
Yɛs, na fɔ tru. Di tin dɛn we amɔnd ɔyl gɛt fɔ mek di skin wet kin ɛp fɔ mek di skin smol ɛn i kin mek i nɔ it. Risach dɔn sho se if yu put krim we gɛt amɔnd ɔyl, dat kin mek yu nɔ gɛt bɔku sik dɛn lɛk ɛkzema ɛn dɛmatitis. Dis ɔyl de ɛp bak fɔ mek di skin gɛt fayn fayn bɔdi ɛn in tɔyn.
Yu tink se amɔnd ɔyl fayn fɔ di ia?
Pan ɔl we dɛn nid fɔ du mɔ risach bɔt dis, dɛn biliv se amɔnd ɔyl de ɛp fɔ mek di ia ɛn di ed wet. Amɔnd ɔyl kin mek bak di ia nɔ dray ɛn nɔ kin rɔtin, ɛn i kin mek yu ed nɔ dray ɛn it.
Mɛsej we dɛn kin kɛr go na os
- Almɔnd nɔto jɔs wan fayn fayn snek, bɔt na supa it we ful-ɔp wit it.
- If yu it lɛk 20-23 amɔnd (wan ɔns) pan de, i rili fayn fɔ yu wɛlbɔdi. If yu it mɔ pas dat, dat kin mek yu bɔdi gɛt bɔku kalori dɛn we yu nɔ nid.
- Almɔnd kin ɛp fɔ ridyus bad kɔlɔstrel, kɔntrol di wet, ɛn mek di at gɛt wɛlbɔdi.
- Almɔnd ɔyl rili fayn fɔ di skin ɛn ia.
- If yu gɛt alɛji fɔ di nɛt, mek shɔ se yu tɔk to yu dɔktɔ bifo yu yuz amɔnd ɔ amɔnd ɔyl.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt