Bɔku pan wi lɛk fɔ it bif. If wan fayn fayn bif kari de, ɔ wan bol rays wit dɛbul... nɔto so? Bɔt wan tin we wi ɔl dɔn yɛri na dat fɔ it bif nɔ kin rili fayn fɔ di bɔdi. Sɔm pipul dɛn se i gɛt bɔku tin fɔ it. So wetin na di tru tin we de insay dis stori? Bif gud fɔ wi wɛlbɔdi ɔ bad? Lɛ wi tɔk klia wan bɔt dis tide.
Di bɛnifit ɛn di prɔblɛm dɛn we kin apin to bif fɔ wɛlbɔdi biznɛs
Fɔ tɔk am simpul wan, bif tan lɛk tu say dɛn na di kɔyn. I gɛt gud say ɛn bad say.
Fɔs, lɛ wi tɔk bɔt di prɔblɛm dɛn we kin apin. Bif, mɔ di pat dɛn we gɛt fat, gɛt bɔku kɔlɔstrel ɛn sɛtyuret fat. We wi it dɛn tin ya pasmak, dɛn kin gɛda na wi blɔd vesel dɛn, ɛn smɔl smɔl dɛn kin stɔp dɛn. Ivin masta sabi bukman dɛn na Havad Yunivasiti se if pɔsin it bɔku rɛd mit ɛn mit we dɛn dɔn prosɛs, dat kin mek i gɛt at sik, kansa, dayabitis, ɛn day bifo tɛm.
Dat min se fɔ it bif na bad tin atɔl? Nɔ, di impɔtant tin na fɔ it am di rayt we . If yu it bif, it am smɔl smɔl, dat na smɔl smɔl, ɛn pik mit we nɔ gɛt bɛtɛ bɔdi, yusɛf kin gɛt dɛn wɛlbɔdi bɛnifit ya.
Naw lɛ wi si wetin na dɛn bɛnifit dɛn de.
Fɔ mek blɔd gɛt wɛlbɔdi
Bif na wan pan di bɛst tin dɛn we kin mek pɔsin gɛt ayɛn. Ayɔn impɔtant fɔ mek wi gɛt ɛmoglobin, we na wan prɔtin we de na wi blɔd. Tink bɔt dis we, ɛmoglobin tan lɛk smɔl trak we de kɛr ɔksijɛn ɔlsay na wi bɔdi. If ayɛn nɔ de, di nɔmba fɔ di trak dɛn kin go dɔŋ, we min se di bɔdi nɔ kin gɛt bɛtɛ ɔksijɛn. Wi kin kɔl dis kɔndishɔn we nɔ gɛt ayɔn anemia. Dɔn yu kin fil taya ɔltɛm, yu bɔdi kin fil wik, yu nɔ kin fil fɔ du ɛnitin, ɛn yu maynd kin blank. So, if yu ad di rayt bif to yu it, dat go ɛp fɔ mek dis anemia nɔ kam.
Imyuniti ɛn wund we de wɛl
Bif gɛt bɔku zink bak, we na wan minral we rili impɔtant fɔ wi bɔdi. Zink de wok lɛk smɔl mɛkanik we de ɛp wi bɔdi fɔ mɛn wund dɛn kwik kwik wan. Zink de ɛp bak fɔ mek wi imyun sistɛm strɔng ɛn i de protɛkt wi frɔm sik dɛn. Zink impɔtant mɔ fɔ pikin dɛn we de gro ɛn yɔŋ pipul dɛn.
Fɔ mek di mɔsul dɛn wok fayn
Protein fɔ bil, strɔng, ɛn mek wi mɔsul dɛn kɔntinyu fɔ deNa tin we nɔ impɔtant. Wi mɔsul dɛn kin pwɛl bikɔs ɔf di wok we wi de du ɛvride. Protein de mek di mכsul dεm we de pwεl εn bil bak. If yu na pɔsin we de du ɛksɛsayz, mɔ if yu go na di jim ɛn es di wet, i rili nid prɔtin fɔ mek di mɔsul dɛn gro. Ivin smɔl bif kin gi bɔku pan di prɔtin we dɛn nid ɛvride. Dis kin ɛp fɔ mek yu nɔ gɛt mɔsul dɛn we yu de ol, mɔ fɔ pipul dɛn we dɔn pas 55 ia.
Aw di nyutrishɔn valyu we bif gɛt?
Di nyutrishɔn valyu kin difrɛn smɔl dipen pan aw yu kuk di bif. Bɔt in jɔnal, dɛn tin ya na di tin dɛn we dɛn kin si insay lɛk 85 gram bif we dɛn kuk fayn fayn wan (dat na lɛk di sem tin lɛk bɔga pat we gɛt saiz ɔltɛm).
| Nutrient sɛkshɔn | Sayz |
|---|---|
| Kalori dɛn we yu kin gɛt | Na lɛk 179 |
| Protɛin we de mek pɔsin gɛt | Na lɛk 22 gram |
| Bɔmp | Na lɛk 9 gram so |
| Kabohaydrɛt dɛn | 0 gram dɛn |
| Fayba we dɛn kɔl | 0 gram dɛn |
Apat frɔm dat, bif gɛt dɛn vaytamɛn ɛn minral dɛn ya bak:
- Fɔsfɔr we dɛn kɔl
- Vitamin B3 `(Vitamin B3)`
- Vitamin B6 `(Vitamin B6)`
- Vitamin B12 `(Vitamin B12)`
- Zink we dɛn kɔl Zinc
Di impɔtant tin na dat, ɔl dɛn bɛnifit ya kin jɔs apin if yu it di rayt tin.. I fayn fɔ it lɛk 85 gram bif fɔ wan it. Bikɔs ɔf di wɛlbɔdi prɔblɛm dɛn we gɛt fɔ du wit rɛd mit, i rili impɔtant fɔ stɔp dis amount.
So aw yu kin pripia bif di we we go mek yu gɛt wɛlbɔdi?
Okay, naw yu go mɔs de wɔnda aw yu go ridyus di kɔlɔstrel ɛn fat ɛn stil gɛt ɔl di gud tin dɛn we bif gɛt. Sɔm simpul tin dɛn de we yu kin du fɔ du dat.
1. Pik mit we nɔ gɛt wan sik: We yu go na di stoa, luk fɔ mit we dɛn rayt "ɛkstra slim" ɔ "lɛn." If nɔto dat, pik mit we yu kɔt wit smɔl wayt fat we yu go si.
2. Rimov di fat we yu kin si: Bifo yu bigin fɔ kuk, yuz nɛf fɔ kɔt ɔl di fat we yu kin si na di mit. As yu de kuk, bɔku pan di fat we lɛf go mɛlt.
3. Pik fayn we fɔ kuk: Fɔ gril, ros, ɔ broyl bif bɛtɛ pas fɔ frɛy am insay ɔyl. Dis na bikɔs di mit de pan grid, we de mek di ɔyl drɔp dɔŋ. Dis min se di mit nɔ gɛt bɛtɛ ɔyl fɔ absɔb.
Na sɔm we dɛn we yu go tray fɔ du:
- Mek wan marinade we nɔ gɛt bɔku fat wit tin dɛn lɛk lɛmon jus ɛn soya sos, marinate di mit insay fɔ sɔm tɛm, dɔn bek am na di ɔvin.
- Rub sɔm spays lɛk pepa, kumin, ɛn tumara na di mit ɛn gril am.
- Kɔt di bif smɔl smɔl ɛn trɛd am pan skewer, chenj am wit yu fav vegjetabul (aniɔn, tomato, ɛn chili pepa) fɔ mek fayn mit skewer (kabobs).
- Rost wan ol mit na di ɔvin wit sɔl, pepa, ɛn sɔm spays dɛn we yu want.
Mɛsej we dɛn kin kɛr go na os
- Bif na it we gɛt bɔku tin dɛn lɛk prɔtin, ayɛn, ɛn zink.
- Bɔt i impɔtant fɔ it am di rayt we, bikɔs if yu it am pasmak, dat kin mek yu gɛt wɛlbɔdi prɔblɛm lɛk at sik.
- We yu de bay bif, mek shɔ se yu pik di wan dɛn we nɔ gɛt bɛtɛ bɔdi . Trim ɛni fat we yu kin si bifo yu kuk.
- Yuz we fɔ kuk we gɛt wɛlbɔdi lɛk fɔ gril ɛn ros pas fɔ frɛy.
- If yu gɛt ay kɔlɔstrel, at sik, ɔ ɔda wɛlbɔdi prɔblɛm, tɔk to yu dɔktɔ ɔltɛm bifo yu ad bif to yu it.
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