Yu dɔn ɛva wɔnda wetin na dɛn smɔl, wayt, lɔng frɛsh rays ɔ chɔpstik dɛn we yu kin it na di stoa? Dis tin we bɔku pipul dɛn lɛk fɔ it, we de ad difrɛn teys ɛn kranch to dɛn it, na in wi de kɔl bin sprout. Dɛn tin ya nɔto jɔs tin we de mek it te, bɔt i nɔ go bad fɔ kɔl dɛn supamakit we de briŋ bɔku valyu wɛlbɔdi bɛnifit to wi bɔdi. So tide, lɛ wi tɔk bɔt di big big tin dɛn we dis smɔl plant gɛt.
Wetin na dɛn bin plant ya?
Fɔ tɔk am simpul wan, bin sprout na di nyu lif dɛn we kin kɔmɔt we di bins we wi it sprout. Dɛn na impɔtant tin fɔ it na Eshia. Wi kin it di sprout frɔm mung bin ɛn soya bin mɔ.
Yu kin bay dɛn tin ya na di stoa, ɔ yu kin mek dɛn na os. Infakt, i kin izi fɔ mek dɛn gro dɛn if yu kip dɛn na kɔntena we dɛn kɔba, usay di san nɔ go shayn dairekt wan.
Di Difrɛns Bitwin Bin Sprout ɛn Alfalfa Sprout
Sprouts na di yɔŋ stej fɔ ɛni plant. Lɛk bins, dɛn kin mek sprot bak frɔm vɛjitebul dɛn lɛk brɔkoli, mɔstad, klova, ɛn alfalfa. Grin pis ɛn alfalfa sprout na tu pan di kayn dɛn we pipul dɛn lɛk pas ɔl. Grin pis gɛt smɔl jus, ɛn i fayn bak fɔ stir-frying. Alfalfa sprout gɛt gras flawa, so dɛn kin yuz am bɔku tɛm fɔ mek tin dɛn lɛk sandwich.
Di wɔndaful wɛlbɔdi bɛnifit dɛn we bins sprout kin gi
Dis smɔl plant ful-ɔp wit vaytamɛn C ɛn K, ɛn bak wit prɔtin ɛn fayv. Nɔto dat nɔmɔ, bɔt i gɛt fɔlet, manganɛs, fɔsfɔr, ɛn ayɛn bak. Lɛ wi si us bɛnifit dɛn de we wi ad dɛn tin ya to wi it.
I de ɛp fɔ kɔntrol di ay blɔd prɛshɔn
Bin sprout kin ɛp fɔ protɛkt ɛn kɔntrol ay blɔd prɛshɔn, ɔ ay blɔd prɛshɔn. dis na biכs dεn gεt sכm sכm bildin blכk dεm fכ protin dεm we dεn kכl pεptida dεm. Sɔm stɔdi dɛn dɔn sho se dɛn peptide ya kin wok di sem we lɛk sɔm mɛrɛsin dɛn we dɛn kin yuz fɔ mɛn ay blɔd prɛshɔn, we kin ɛp fɔ mek blɔd prɛshɔn go dɔŋ.
Bɔt dis rili impɔtant: If yu de tek ay blɔd prɛshɔn mɛrɛsin, nɔ ɛva chenj dɛn mɛrɛsin ya wit di mɛrɛsin we yu dɔktɔ dɔn tɛl yu. Dɛn na jɔs wan sɔpɔt.
Yu tink se dɛn kin ridyus di risk fɔ gɛt kansa?
Risach dɔn sho se di prɔtin dɛn we de insay bin sprout kin gɛt sɔm pawa fɔ ridyus di risk fɔ gɛt kansa. Sɔm stɔdi dɛn dɔn sho se dɛn tin ya kin ɛp fɔ kɔntrol aw di kansa sɛl dɛn de gro, mɔ di kansa dɛn we de na di bɔdi, lukimiya, ɛn di kansa we de na di dijestiv sistɛm.
I de ɛp fɔ digest.
Bin sprout na it we gɛt bɔku fayv. Fayba rili impɔtant fɔ wi dijestiv sistɛm. di fayv de wok lεk "internal brush" we de klin di insay pat pan wi intestinal dεm. I kin ɛp fɔ pul dɔti na di bɔdi izi wan ɛn mek pɔsin nɔ gɛt kɔnstipɛshɔn.
Gud fɔ at wɛlbɔdi
Bin sprout kin ɛp bak fɔ balans yu kɔlɔstrel lɛvɛl ɛn protɛkt yu at wɛlbɔdi. Wan smɔl stɔdi we dɛn du pan pipul dɛn we gɛt dayabitis sho se if wi it bin sprout, i kin mek wi nɔ gɛt bɔku bɔku LDL kɔlɔstrel (bad kɔlɔstrel), we kin ambɔg wi bɔdi ɛn we kin gɛda na wi blɔd vesel, ɛn i kin mek di HDL kɔlɔstrel (gud kɔlɔstrel), we kin klin wi blɔd vesel dɛn, bɔku.
Dɛn gɛt di pawa bak fɔ ridyus ɔda kayn fat na di blɔd we dɛn kɔl triglisɛrɛyd. If dɛn triglisɛrɛyd ya bɔku, di risk fɔ gɛt at sik go bɔku.
I de ridyus di inflamɛns na di bɔdi
Sɔm stɔdi dɛn dɔn sho se bins kin ɛp fɔ mek wi imyun sistɛm wok fayn ɛn fɔ mek di bɔdi nɔ wam. Dis kin ɛp fɔ kɔntrol tin dɛm lɛk ɔtoimyun disɔda, sɔm kansa, fat pasmak, ɛn dayabitis.
Gud fɔ dayabitis bak
Bin sprout gɛt rili lɔw glycemic index, we min se dɛn nɔ de spik yu blɔd shuga lɛvɛl wantɛm wantɛm afta yu it am. Sɔm stɔdi dɛn dɔn sho bak se grɛn bins kin ɛp fɔ mek di insulin ɛn glukɔs we de na wi bɔdi fayn.
Lɛ wi luk di it we de insay bin sprout.
Dis na di tin dɛn we de insay lɛk wan kɔp grɛn bins.
| Nutrient we de mek pɔsin gɛt tin fɔ it | Amaunt fɔ ɛni Kɔp |
|---|---|
| Kalori dɛn we yu kin gɛt | 31. Di wan dɛn we de wok |
| Protɛin we de mek pɔsin gɛt | 3 gram |
| Bɔmp | 0 gram dɛn |
| Kabohaydrɛt dɛn | 6 gram |
| Fayba we dɛn kɔl | 2 gram na yu |
| Suga | 4 gram |
Apat frɔm dat, bin sprout na it we gɛt bɔku antiɔksidant. Antiɔksidant dɛn kin mek wi bɔdi nɔ pwɛl ɛn i kin ɛp fɔ mek wi nɔ gɛt kansa ɛn at sik. Bin sprout gɛt bɔku vaytamɛn C, kalsiɔm, ɛn ayɔn mɔ.
Aw yu kin it dɛn tin ya? Yu kin mek dɛn na os?
Yu kin it bins sprout raw ɔ kuk. Bɔt i bɛtɛ fɔ it dɛn we dɛn kuk . Wi go tɔk bɔt dat leta.
If yu de kuk, yu kin stir-fray dɛn insay ɔyl ɛn gi dɛn wit nuts ɔ vɛjitebul lɛk karɔt ɛn bɛl pepa. Yu kin it dɛn bak raw pan yu salad. Dɛn kin bad kwik kwik wan, so i bɛtɛ fɔ put dɛn na frij jɔs afta yu gɛt dɛn.
We yu de bay na di stoa, pik plant dɛn we wayt, we de shayn, ɛn we gɛt yɔlɔ tip. Nɔ it di wan dɛn we de smɛl bad ɔ we de stika. Di bɛst we fɔ tɛst dis na fɔ tek wan plant ɛn brok am na tu. Nyu plant go brok izi wan wit "tuck" sawnd.
Dis na aw fɔ gro plant na os
1. Fɔs, tek lɛk 50 gram sid dɛn we de gro ɛn was dɛn fayn fayn wan.
2. Dɔn, put am insay wam wata ɛn lɛ i sok wan nɛt na rum tɛmpracha.
3. Drein di sid dɛn we dɔn sok, put dɛn insay glas bɔtul, ɛn kɔba di bɔtul wit wan chiz klos.
4. Tu ɔ tri tɛm insay di de, ad smɔl wata we nɔ gɛt klorin (lɛk spring wata) ɛn shek di sid dɛn rawnd bay we yu tɔn di bɔtul. Dis bɔtul fɔ de na say we dak. Dɛn go bigin fɔ gro insay 3 to 7 dez.
5. We di plant dɛn dɔn gro fayn, put dɛn insay wan bɛsin we gɛt wata ɛn pul di skin ɛn di rut dɛn na di sid dɛn.
6. Put di lif dɛn insay strayn fɔ mek di wata kɔmɔt fayn ɛn yuz am. Ɔ, kip dɛn na plastic/glas kɔntena we nɔ gɛt briz na frij.
Ɛni tin dɛn de we yu fɔ tek tɛm wit we yu de it bins sprout?
Yɛs, dis rili impɔtant. Pan ɔl we bins sprout kin swit ɛn gɛt tin fɔ it, sɔntɛnde i kin gɛt smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl. di wam, mכst envayroment we di sprout dεm nid fכ gro na in bak na di pafεkt envayroment fכ baktri dεm lεk Salmonella εn Listeria fכ gro.
If jεm de pan di sid dεm, dεn kin spre kwik kwik wan we dεn sprout. So, di bɛst we fɔ it dɛn na fɔ kuk dɛn fayn fayn wan . We yu kuk, i kin kil dɛn bad bad bɔdi dɛn ya.
If yu de gro sidling na os, bay sid dɛn we gɛt sɛtifiket se nɔ gɛt patɔjɛns. Dɔn bak, chɛk di sidling dɛn fɔ si if ɛni mold ɔ mildew de. If yu si ɛni wan, trowe di wan ol batch.
Udat fɔ avɔyd fɔ it raw bin sprout?
If yu it raw bin sprout, i kin mek sɔm pipul dɛn sik bad bad wan pas ɔda pipul dɛn. Dɛn pipul ya nɔ fɔ ɛva it raw bin sprout:
| Pipul dɛn we fɔ avɔyd fɔ it raw it |
|---|
| Smɔl pikin dɛn |
| Pipul dɛn we dɔn ol (ol pipul dɛn) . |
| Pipul dɛm wae gɛt wik imyun sistɛm (e.g. pipul dɛm wae gɛt kansa, pipul dɛm wae gɛt HIV) . |
| Mama dɛn we gɛt bɛlɛ |
Mɛsej we dɛn kin kɛr go na os
- Bin sprout na it we gɛt bɔku tin fɔ it wit bɔku wɛlbɔdi bɛnifit.
- Bɔt bikɔs dɛn tin ya kin gɛt smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl smɔl.
- Yɔŋ pikin dɛn, ol pipul dɛn, mama dɛn we gɛt bɛlɛ, ɛn di wan dɛn we gɛt wikɛd imyun sistɛm fɔ rili avɔyd fɔ it raw bin sprout.
- We yu de bay na di stoa, pik fresh plant dɛn we klin ɔltɛm ɛn kip dɛn na frij.
- If yu gɛt sik lɛk ay blɔd prɛshɔn ɔ dayabitis, i rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu mek ɛni big chenj na yu it.
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