Wi nɔ go ebul fɔ go rɔng wit wan fayn fayn lentil sup wit wi rays we wi kin it ɛvride, nɔto so? Ɔ stim chikpi wit padi dɛn we wi de it ti tɛm na ivintɛm, ɔ grɛn gram wit kɔd rays na mɔnin... Na dɛn it ya wi kin ɛnjɔy na wi ɛvride layf. Bɔt yu no se ɔl dɛn tin ya kɔmɔt na di sem big famili, we na supamakit dɛn we gɛt bɔku tin fɔ it? Dis na wetin wi kin kɔl ‘ ligɛm ’. Tide, lɛ wi tɔk smɔl mɔ bɔt dɛn it dɛn ya we wi lɛk.
Legumes, Beans and Pulses - Wetin na di difrɛns?
Wi kin yɛri dɛn tri wɔd ya ɔltɛm, so sɔntɛnde i kin mek wi kɔnfyus smɔl . Mek wi kip am simpul.
- Legumes: Fɔ tɔk am simpul wan, dis na di famili we big pas ɔl. Dis na nem we kɔmɔt frɔm wan plant klas. Plant dɛn we de mek pɔd na dis famili. I pas 16,000 difrɛn kayn dɛn we gɛt dis plant ɔlsay na di wɔl.
- Bins: Bins na jɔs wan pan di big big ligɛm famili. Dɛn na big big sid dɛn we kin shep lɛk kidni bɔku tɛm ɛn we kin gro insay pɔd dɛn we gɛt ligɛm plant dɛn.
- Pul: Dis na di dray sid dɛm we dɛn kin gɛt frɔm di pɔd dɛm fɔ di ligɛm plant dɛm. Fɔ ɛgzampul, di dray lentil, chikip, grɛn bins, ɛn kawpi we wi kin bay na di stoa, de ɔnda di kategori we dɛn kɔl ‘Pulses’.
So, yu ɔndastand? Evri ‘Pulse’ na ‘Legume’. Ɛn ɛvri ‘Bin’ na ‘Lɛgum’. Bɔt nɔto ɔl ‘Legume’ na ‘Pulse’ ɔ ‘Bean’. (Fɔ ɛgzampul, tin dɛn lɛk bin pɔd we wi kin it rayt kɔmɔt na di pɔd).
Wetin na di pɔpul ligɛm na wi kɔntri?
Wi ɔl no se bɔku kayn ligɛm dɛn de we wi kin it ɔltɛm. Lɛ wi si wetin dɛn bi.
| Tayp fɔ di Legume | Kɔmɔn Ɛgzampul dɛn na Sri Lanka |
|---|---|
| Lɛntil dɛn | Rɛd lentil (Mysore lentil), brawn lentil |
| Pis & Chikpis | Chikpis, Mung bins, Kawpis, Grin pis |
| Binch dɛn | Kidni bins, blak bins, soya bins |
| Pinat dɛn we dɛn kin yuz fɔ mek tin dɛn | Bɔku pipul dɛn tink se pinat na wan kayn ‘nat’, bɔt pinat na rili plant we de gro ɔnda grɔn ɛn we de na di ligɛm famili. |
Di wɔndaful wɛlbɔdi bɛnifit dɛn we dɛn ligɛm ya gɛt fɔ wi bɔdi
Legumes nɔto jɔs sɔntin we de ful-ɔp di bɛlɛ. Dɛn na supamakit we gɛt bɔku tin dɛn fɔ it ɛn we de gi bɔku valyu bɛnifit fɔ wi wɛlbɔdi.
- I gɛt bɔku prɔtin: Ɛspɛshali fɔ di wan dɛn we nɔ de it mit ɔ fish, ligɛm na fayn tin fɔ gɛt prɔtin we dɛn mek wit plant. Dɛn tin ya impɔtant fɔ mek di bɔdi gro ɛn fɔ mek di sɛl dɛn fayn.
- I de ɛp fɔ digest: Dis frut gɛt bɔku fayv . dis fayv nכ de כnli εp fכ rεliv prכblεm dεm lεk kכnstipeshכn, bכt i de gi gud it fכ di bεnεfit baktri dεm na wi intestinal, we de εp fכ kip di כl dijestiv sistεm hεlty.
- I de protɛkt di at wɛlbɔdi: Ligim kin ridyus di bad bad kɔlɔstrel we de na di blɔd. Dɛn kin ɛp bak fɔ kɔntrol blɔd prɛshɔn. Dis kin mek yu nɔ gɛt at sik.
- I de ɛp fɔ kɔntrol dayabitis: Bikɔs ɔf di kɔmpleks kabɔhaydrɛt ɛn fayv we de insay ligɛm, di shuga kin go insay di blɔd smɔl smɔl we dɛn it am. Dis kin mek di blɔd shuga nɔ go ɔp wantɛm wantɛm. Dis na impɔtant tin fɔ pipul dɛm wae gɛt shuga ɛn di wan dɛm wae de pan denja fɔ gɛt shuga.
- I de ridyus di risk fɔ gɛt kansa: Dɛn gɛt pawaful antiɔksidant lɛk polyphenols . Dɛn tin ya de protɛkt wi sɛl dɛn frɔm fri radikal dɛn we de pwɛl wi sɛl dɛn. Stɔdi dɔn sho se dis kin mek pɔsin nɔ gɛt sɔm kayn kansa.
- I de ɛp fɔ kɔntrol bɔdi wet: Bikɔs ligɛm gɛt bɔku fayv ɛn prɔtin, i de mek yu fil ful ivin afta yu it smɔl. Dis kin ɛp fɔ kɔntrol di we aw pɔsin de it pasmak ɛn i kin ɛp fɔ kɔntrol di bɔdi wet.
"Antinutrients" - dis na rili somtin fo fred?
Yu go dɔn yɛri di wɔd "antinutrients" we yu de tɔk bɔt ligɛm. We yu yɛri dis, yu go de wɔnda if dɛn tin ya de ambɔg di bɔdi. Lɛ wi tek tɛm luk wetin dɛn rili bi.
Fɔ tɔk am simpul wan, dɛn tin ya na kɔmpawnd dɛn we kin apin na di wɔl insay ligɛm. Dɛn de de fɔ protɛkt di plant frɔm insɛkt ɛn ɔda tin dɛn we de pwɛl am. Bɔt we wi it dɛn, dɛn kin ambɔg wi bɔdi smɔl fɔ tek sɔm tin dɛn lɛk ayɛn, kalsiɔm, ɛn zink.
| Di kayn antinutrient we dɛn kin yuz | Afɛkt |
|---|---|
| Lɛktin dɛn | I de ridyus di absכpshכn fכ di nyutriεnt dεm lεk kalsiכm, ayכn, εn zink. |
| Faytɛt dɛn | I de ridyus di absɔpshɔn fɔ ayɔn, zink, magnɛsiɔm, ɛn kalsiɔm. |
| Tannins we dɛn kin yuz | I de ridyus di ayɔn we de absɔb. |
Bɔt nɔ fred fɔ dis! Dis nɔto big prɔblɛm. Na rili simpul we dɛn de fɔ pul di ifɛkt dɛn we dɛn ‘antinutrient’ ya gɛt. Dat min se yu fɔ sok di ligɛm fayn fayn wan ɛn kuk am fayn fayn wan. Dɛn tu we ya kin pul bɔku pan dɛn kɔmpawnd ya. So, nɔ mek dis bi rizin fɔ mis di ay nyutrishɔn bɛnifit dɛn we ligɛm gɛt.
Dis na aw fɔ pripia ligɛm kɔrɛkt wan ɛn fayn fayn wan!
Fɔ mek dɛn go gɛt di bɛst pan di ligɛm, dɛn nid fɔ pripia dɛn kɔrɛkt wan.
1. Sok: Apat frɔm sɔm tin dɛn lɛk lentil, dray bins lɛk chikip, kidni bins, ɛn kawpis fɔ sok insay wata fɔ sɔm awa (lɛk 8 awa ɔ wan nɛt) bifo yu kuk. Dis kin mek i izi fɔ kuk, ɛn pul dɛn ‘antinutrients’ ɛn gas-kɔz kɔmpawnd dɛn we wi bin tɔk bɔt. Trowe di wata we de sok ɛn kuk wit fresh wata.
2. Fɔ kuk fayn: Dis rili impɔtant.Kuk ligɛm ɔltɛm te i kuk fayn fayn wan. Sɔm kayn, mɔ di kidni bins, kin mek yu bɛlɛ pwɛl, yu nɔs, yu kin vɔmit, ɛn yu kin gɛt dayarɛa if yu it am raw ɔ yu nɔ kuk am fayn . So, i impɔtant fɔ kuk dɛn fayn fayn wan.
3. Tin bins: If yu de yuz tin bins, lɛk chikip, rins am fayn fayn wan bifo yu kuk. Dis go pul di ɛkstra sɔl ɛn di tin dɛn we dɛn kin yuz fɔ ful-ɔp.
4. Aw fɔ ad am to yu it:
- Ad to sup fɔ mek di prɔtin bɔku.
- Ad bɔyl pis ɛn bins to salad.
- Mek fayn fayn vadas wit tin dɛn lɛk lentil ɛn grɛn bins.
- Mek wan fayn it bay we yu stim bɔyl chikip, bins, ɛn grɛn bins.
- Ad to rays ɛn kuk (e.g. grɛn bin kɔd).
Mɛsej we dɛn kin kɛr go na os
- Ligim na di it dɛn we wi kin it ɛvride, lɛk lentil, chikip, grɛn bins, ɛn lentil. Dɛn na supamakit we gɛt bɔku prɔtin, fayv, vaytamɛn, ɛn minral.
- Dɛn tin ya kin ɛp fɔ kɔntrol dayabitis, at sik, fɔ lɛf fɔ it bɔku bɔku it, ɛn fɔ mek yu nɔ gɛt kansa.
- Nɔ fred "antinutrients." Dɛn kin dɔn ɔlmost di bad tin dɛn we dɛn kin du if yu sok dɛn ɛn kuk dɛn fayn fayn wan bifo yu it.
- If yu ad difrɛn kayn ligɛm to yu it ɛvri wik na gud invɛstismɛnt fɔ gɛt wɛlbɔdi layf. Na fayn we fɔ mek yu it dɛn fayn ɛn gɛt fayn fayn tin dɛn fɔ it.
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