We yu go na di stoa, yu kin si fayn fayn vɛjitebul ɛn frut dɛn we de shayn wit ɔrɛnj, yɔlɔ, ɛn rɛd? Tin dɛn lɛk karɔt, pɔmpin, swit pata, ɛn papaya kin gɛt da fayn fayn kɔlɔ de bikɔs ɔf wan kɔmpawnd we dɛn kɔl beta-karotin. Dis nɔto jɔs sɔntin we de gi kɔlɔ. Na supa nyutriɛnt we rili valyu to wi bɔdi ɛn i de briŋ bɔku wɛlbɔdi bɛnifit. So tide, lɛ wi tɔk bɔt wetin na dis beta-karotin ɛn us bɛnifit i de gi wi.
Fɔ tɔk am simpul wan, wetin na beta karotin?
Beta-carotene na wan nyutriɛnt we kin chenj to vaytamɛn A afta i dɔn go insay wi bɔdi. fכ bi prεsis, na di prεkursכr (provitamin A) fכ vaytam in A. Beta-karotin de εp wi bכdi fכ mek di כmכnt fכ vaytam in A we i nid.
Vitamin A impɔtant fɔ wi yay. Nɔto dat nɔmɔ, bɔt i impɔtant bak fɔ mek di men ɔgan dɛn lɛk wi at, lɔng, ɛn kidni wok fayn fayn wan, ɛn fɔ mek di sɛl dɛn gro.
Apat frɔm dat, beta-karotin na pawaful antiɔksidant , na hiro we de fɛt bad bad tin dɛn we dɛn kɔl fri radikal we de pwɛl wi bɔdi in sɛl dɛn, we de mek wi gɛt difrɛn sik dɛn ɛn we de mek wi ol kwik kwik wan.
Wetin na di men bɛnifit dɛn we beta-karotin gɛt fɔ wi bɔdi?
If wi it it we gɛt bɔku beta-karotin, dat kin mek wi gɛt bɔku bɛnifit dɛn fɔ wi wɛlbɔdi. Lɛ wi tek tɛm luk di men bɛnifit dɛn we wi go gɛt.
| Di bɛnifit fɔ wɛlbɔdi biznɛs | Simpul ɛksplen |
|---|---|
| Ay Wɛlbɔdi | I kin chenj to vaytamɛn A ɛn i kin ɛp fɔ mek yu yay kɔntinyu fɔ si fayn. Risach dɔn sho se i kin ridyus di risk fɔ sik dɛn lɛk makyula dijɛnɛreshɔn, we kin mek wi yay wik, mɔ we wi de ol, bay lɛk 35%. |
| Mɛmori ɛn Bren Fɔnkshɔn (Kɔgnitiv Fɔnkshɔn) . | As antioxidant, i de ɛp fɔ protɛkt di bren sɛl dɛm ɛn impruv mɛmori ɛn lanin abiliti. I kin ɛp bak fɔ ridyus di sayn dɛm wae kin kam wae pɔrsin nɔr de mɛmba fayn wae kin kam wit ol pipul dɛm ɛn Alzaima sik. |
| Fɔ protɛkt di skin | I de ɛp fɔ mek di skin gɛt wɛlbɔdi ɛn i de shayn. Beta-carotene gɛt di abiliti bak fɔ ridyus di damej we di skin kin gɛt frɔm di bad bad UV raytin frɔm di san. |
| Fɔ ridyus di risk fɔ gɛt kansa (Cancer Prevention) . | Risach pipul dɛn dɔn kam fɔ no se if pɔsin it bɔku tin dɛn we gɛt beta-karotin ɛn ɔda tin dɛn we de mek pɔsin nɔ gɛt bɔdi, i kin mek i nɔ gɛt sɔm kayn kansa, lɛk kansa na in bɔdi, in lɔng, ɛn in pankrias. |
Risk de fɔ tek tumɔs beta karotin?
Dis na pɔynt we rili impɔtant.
Vitamin A na vaytamɛn we kin sɔlv di fat. Dis min se i kin de na wi bɔdi, mɔ na di liva. If yu tek bɔku vaytamɛn A sɔpɔtmɛnt fɔ lɔng tɛm, dat kin mek yu bɔdi gɛt pɔyzin. Dis kin mek yu diziz, nɔs, yu jɔyn dɛn kin pen, ɛn if i bad, yu kin gɛt kɔma ɛn ivin day.
Bɔt, di gud nyus na dat, beta-karotin na ɔlmost kɔmplit wan sef. I nɔ mata ɔmɔs beta-karotin yu it, yu bɔdi de jɔs mek di vaytamɛn A we i nid ɛn i de pul di ɔda wan dɛn. So, beta-karotin we de kɔmɔt na it nɔ gɛt pɔyzin.
Bɔt if pɔsin tek bɔku bɔku beta-karotin sɔpɔtmɛnt fɔ lɔng tɛm, di wangren tin we kin apin na dat di skin go tɔn yɔlɔ-ɔrɛnj kɔlɔ. Dɛn kɔl dis sik carotenemia. Dis nɔ denja, ɛn di skin go kam bak to nɔmal insay sɔm dez wans dɛn dɔn stɔp di supamakit dɛn.
Wan rili impɔtant wɔnin: Risach dɔn sho se pipul dɛn we de smok kin gɛt mɔ risk fɔ gɛt kansa na dɛn lɔng if dɛn tek bɔku beta-karotin sɔpɔtmɛnt. So if yu na pɔsin we de smok, nɔ ɛva yuz beta-karotin sɔpɔtmɛnt dɛn we yu nɔ gɛt dɔktɔ advays.
Aw bɔku beta karotin wi nid?
No Rikɔmɛnd Dayɛt Alawɛns nɔ de fɔ beta-karotin. Bɔt dɛn kin se dɛn fɔ gi vaytamɛn A ɛvride bay di ej ɛn man ɔ uman. Wi kin izi fɔ mit dis vaytamɛn A we wi nid bay we wi it tin dɛn we gɛt bɔku beta-karotin.
di alawns dεm we dεn rεkomεnd fכ di de (mcg RAE - Retinol Activity Equivalents) fכ vaytam in A dεn sho na di tebul dεn dכn.
| Ej grup / okashɔn | Vitamin A we yu nid ɛvride (mcg RAE) . |
|---|---|
| 1-3 ia | 300 pipul dɛn |
| 4-8 ia | 400 pipul dɛn |
| 9-13 ia ol | 600 pipul dɛn |
| 14-18 ia ol (man) . | 900 pipul dɛn |
| 14-18 ia ol (gayl dɛn) . | 700 pipul dɛn |
| Big man we dɔn big | 900 pipul dɛn |
| Uman dɛn we dɔn big | 700 pipul dɛn |
| Mama dɛn we gɛt bɛlɛ | 770. Di wan dɛn we de wok |
| Mama dɛn we de gi pikin dɛn bɛlɛ | 1300. Di ia 1300 |
Us it dɛn we gɛt bɔku beta karotin?
I bεst fכ gεt dis nyutriεnt frכm nεchכral it dεm pas supliment.
- Yɔlɔ ɛn ɔrɛnj: .Karɔt, swit pata (especially yɔlɔ swit pata), pɔmpin, papaya, mango, dɛti.
- Grin: Spinach, kale, kɔla grɛn, Swis chard.
- Rɛd: Rɛd bɛl pepa.
Wan smɔl sikrit: Beta-karotin na tin we kin sɔlv insay ɔyl, so i kin izi fɔ di bɔdi fɔ tek am we yu kuk dɛn vɛjitebul ya wit smɔl ɔyl, lɛk kokonat ɔyl, ɔ we yu mek dɛn bi sambal ɛn it dɛn wit kokonat.
If yu ad dɛn frut ɛn vɛjitebul ya we gɛt bɔku bɔku kɔlɔ to yu it na gud invɛstismɛnt fɔ liv fayn layf. If yu nid sɔpɔtmɛnt bikɔs ɔf mɛrɛsin ɔ ɔda rizin, mek shɔ se yu go to yu dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- Beta-carotene na pawaful tin we de insay di vegjetabul dɛn we gɛt kɔlɔ lɛk karɔt, swit pata, ɛn pɔmpin we kin chenj to vaytamɛn A na di bɔdi.
- I de gi bɔku bɛnifit dɛn to wɛlbɔdi biznɛs, lɛk fɔ mek yu yay fayn, fɔ mek yu skin gɛt wɛlbɔdi, fɔ mek yu bren wok fayn, ɛn fɔ protɛkt yu frɔm kansa.
- Pan ɔl we fɔ tek bɔku vaytamɛn A kin denja, beta-karotin we de kɔmɔt na di it dɛn we pɔsin kin it nɔ kin gɛt pɔyzin to di bɔdi.
- Di bɛst we na fɔ mit yu beta-karotin nid frɔm vɛjitebul ɛn frut dɛn we gɛt kɔlɔ, we yu nɔ go yuz sɔpɔtmɛnt.
- If yu na pɔsin we de smok, nɔ tek beta-karotin sɔpɔtmɛnt dɛn we yu nɔ gɛt dɔktɔ advays.
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