Bitrut na vegjetabul we nɔ impɔtant na wi kichin, wit fayn dak rɛd kɔlɔ. Wi ɔl lɛk di fayn fayn bitrut kɔri we wi kin mek wit rays. Bɔt yu no se bitrut nɔto jɔs sɔntin we de mek it gɛt flawa ɛn kɔlɔ, bɔt dɛn kin kɔl am bak supa it we de gi bɔku valyu tin dɛn fɔ wi wɛlbɔdi? Tide, lɛ wi tɔk bɔt di wɔndaful wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i yuz bitrut we tan lɛk jus ɛn bitrut paoda.
Fɔ tɔk am simpul wan, na bitrut paoda we dɛn dɔn grind fayn fayn wan, we dɛn dɔn dray. Yu kin drink am lɛk jus bay we yu miks am wit wata. Ɔ yu kin ad am to smoothies, sos, ɔ tin dɛn we dɛn kin bek lɛk kek. Bitrut gɛt wan kwaliti we tan lɛk dɔti, we bita smɔl. Sɔm pipul dɛn lɛk dis teys, ɛn ɔda wan dɛn lɛk fɔ ad sɔntin lɛk jinja ɔ laym fɔ chenj di teys.
So wetin na di rial wɛlbɔdi bɛnifit dɛn we bitrut gɛt?
Apat frɔm vaytamɛn ɛn minral, bitrut gɛt sɔntin we spɛshal we rili impɔtant fɔ wi wɛlbɔdi. Dat min se, naytrɛt dɛn . Dɛn tin ya na natura l tin we de insay bitrut ɛn bɔku ɔda vɛjitebul dɛn. Dɛn naytrɛt ya we wi kin it kin ɛp fɔ mek di vaskul dɛn wok fayn fayn wan na wi bɔdi, we min se dɛn kin ɛp fɔ mek blɔd flɔ ɔlsay na di bɔdi.
Naw lɛ wi si wetin na di men bɛnifit dɛn we wi go gɛt.
### Big efyushɔn pan ɛksɛsayz ɛn spɔt
If yu de du ɛksɛsayz ɔltɛm, bitrut jus kin bi yu bɛst padi. Wan stɔdi we dɛn jɔs du, sho se 12 pipul dɛn we dɛn tren fɔ rayd baysikul ɛn we de drink bitrut jus ɛvride, bin si se dɛn de du bɔku tin fɔ mek dɛn ebul fɔ du mɔ. Wan ɔda stɔdi sho se di wan dɛn we de rɔn distans fayn fayn wan kin bɛnifit bak we dɛn kin it bitrut jus ɔltɛm.
Tink bɔt am, aw dis kin wok? Di naytrɛt we de insay bit de mek di ɔksijɛn we wi bɔdi kin yuz we wi de ɛksesaiz tranga wan. I tan lɛk se wi de gi wi injin dɛn mɔ fiul. Dis min se yu nɔ kin taya ɛn yu kin gɛt mɔ trɛnk fɔ ɛksesaiz fɔ lɔng tɛm.
### I de ɛp fɔ kɔntrol ay blɔd prɛshɔn
Pipul dɛn we gɛt ay blɔd prɛshɔn, we na wan sik we dɛn kɔl haypatɛyshɔn, kin bɛnifit if dɛn drink bitrut jus. As wi bin dɔn tɔk, di naytrɛt de mek di blɔd vesel dɛn big ɛn i nɔ de mek di blɔd nɔ ebul fɔ flɔ. Dis kin mek di blɔd prɛshɔn go dɔŋ.
Mɛmba se, blɔd prɛshɔn na di men tin we kin mek yu gɛt siriɔs sik lɛk at atak ɛn strok, so i rili impɔtant fɔ kɔntrol yu blɔd prɛshɔn.
Bɔt dis nɔ min se yu fɔ stɔp fɔ tek di mɛrɛsin we yu dɔktɔ tɛl yu ɛn bigin fɔ drink bitrut. Nɔ ɛva du dat. Bɔt tɔk to yu dɔktɔ ɛn ad bitrut to yu it ɛvride fɔ gɛt ɛkstra sɔpɔt fɔ yu tritmɛnt.
### I de ɛp fɔ kɔntrol di blɔd shuga lɛvɛl
Sɔm stɔdi dɛn dɔn sho se if yu drink bitrut jus afta yu dɔn it, dat kin ɛp fɔ kɔntrol di shuga we de bɔku na yu blɔd. Na mɔ, tin dɛn de we de sho se bitrut kin mek pipul dɛn we fat pasmak gɛt mɔ insulin , ɛn dis kin mek di shuga we de na dɛn blɔd go dɔŋ.
Pan ɔl we dɛn nid fɔ du mɔ risach bɔt dis, dɛn tin ya go bɛnifit pipul dɛn we gɛt dayabitis ɔ ɔda prɔblɛm dɛn we gɛt fɔ du wit blɔd shuga tumara bambay.
Lɛ wi luk di nyutrishɔn valyu fɔ bitrut.
Bitrut jus na gud sɔs fɔ sɔm impɔtant minral dɛn fɔ wi bɔdi. Kalsiɔm, ayɛn, ɛn potashɔm na di men wan dɛn. Bitrut paoda gɛt ayɛn, potashɔm, ɛn magnɛsiɔm bak .
Yu kin gɛt klia aidia bɔt di nyutrishɔn valyu dɛm fɔ dɛn tu tin ya frɔm di tebul we de dɔŋ ya.
| It we gi wɛlbɔdi | Bitrut jus (we na lɛk 8 ɔns/240 mililita) . | Bitrut paoda (2 ti spɔnj) . |
|---|---|---|
| Kalori dɛn we yu kin gɛt | 62. Na di 62 | 20 |
| Protɛin we de mek pɔsin gɛt | 3 gram | I nɔ rich 1 gram |
| Bɔmp | 0 gram dɛn | 0 gram dɛn |
| Kabohaydrɛt dɛn | 24 gram | 4 gram |
| Fayba we dɛn kɔl | 0 gram dɛn | 1 gram |
| Suga | 22 gram | 2 gram na yu |
Aw fɔ yuz bitrut jus ɛn paoda na os?
Yu kin mek bitrut jus na os, ɔ yu kin bay am naw na supamakit ɛn wɛlbɔdi it stɔ dɛn.
If yu de mek am na os, yu nid fɔ was di bitrut fayn fayn wan, pul am, kɔt am smɔl smɔl, put am insay jus mashin, ɛn swɛt di jus kɔmɔt. Di bitrut fɔ raw, nɔ nid fɔ bɔyl am. If yu want fɔ mek di flawa fayn, yu kin ad wan jinja ɛn smɔl laym jus.
Bitrut paoda kin at smɔl fɔ fɛn na rɛgyula stɔ, bɔt yu kin ɔda am na wɛlbɔdi it stɔ ɔ ɔnlayn.
Bɔku we dɛn de fɔ ad dɛn tin ya to yu it.
- Ad sɔm bitrut jus ɔ paoda to di smoothie we yu de mek.
- We yu de mek sos, ad sɔm bitrut paoda fɔ mek i gɛt mɔ kɔlɔ ɛn flawa.
- Sprinkl sɔm bitrut paoda pan yu ɔtmil ɔ yogɔt fɔ it brɛf.
- Yu kin miks bitrut jus bak wit vinega ɛn shuga ɛn yuz am as sɔlshɔn fɔ kɔlɔ we yu de pik vɛjitebul.
Mɛsej we dɛn kin kɛr go na os
- Bitrut jus ɛn paoda na it dɛn we gɛt bɔku naytrɛt, we de mek i izi fɔ mek blɔd go na wi bɔdi.
- Dis kin ɛp fɔ kɔntrol ay blɔd prɛshɔn ɛn mek yu ebul fɔ du mɔ we yu de du ɛksɛsayz.
- Pan ɔl we bitrut gɛt wɛlbɔdi bɛnifit, i nɔ de tek ples fɔ di mɛrɛsin we dɔktɔ gi am.Mek shɔ se yu tɔk to yu dɔktɔ bifo yu chenj ɛnitin we yu de it, mɔ if yu gɛt sik lɛk dayabitis ɔ ay blɔd prɛshɔn.
- Yu kin izi fɔ mek dis bi pat pan yu it ɛvride bay we yu ad am to difrɛn it dɛn lɛk smoothie, sos, ɛn yogɔt.
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