Yu go mɔs dɔn si dɛn smɔl blak bin ya we yu go na supamakit, nɔto so? Sɔm pipul dɛn kin shem smɔl fɔ it dɛn, sɔntɛm na bikɔs dɛn nɔ yus to dɛn. Bɔt yu no se dɛn blak bins ya, ɔ `(Blak Bins)`, na supamakit we ful-ɔp wit nyutrishɔn valyu ɛn we gɛt wɔndaful bɛnifit fɔ wi wɛlbɔdi? Pan ɔl we sayɛns kɔl dɛn `(Phaseolus vulgaris)`, wi jɔs kɔl dɛn blak bin ya. Tide, wi go tɔk bɔt aw i fayn fɔ ad dɛn blak bins ya, we kin kam wit smɔl swit teys, to wi it dɛn.
Amazing health benefits of blak bins
Blak bins na pawaful tin fɔ it bikɔs i gɛt antiɔksidant, fayv, prɔtin, ɛn kabɔhaydrɛt. Infakt, if yu put ligɛm lɛk blak bins ɔltɛm na yu it, dat kin mek yu nɔ gɛt bɔku siriɔs sik dɛn.
Fɔ kɔntrol di blɔd shuga lɛvɛl
Dis na tin wae rili impɔtant fɔ pipul dɛm wae gɛt shuga. Nɔ lɛk bɔku it dɛn we gɛt bɔku kabɔhaydrɛt, if yu it blak bins, dat nɔ de mek yu blɔd shuga go ɔp wantɛm wantɛm. Risach dɔn fɛn sɔntin we rili difrɛn. Imajin, na rays nɔmɔ yu de it. Dɔn di shuga we yu gɛt na yu blɔd kin go ɔp to sɔm mak. Bɔt if yu ad blak bins to rays ɛn it am, yu blɔd shuga go smɔl pas if yu it da rays de nɔmɔ. Fɔ pɔsin we gɛt dayabitis, fɔ ad blak bins to wɛlbɔdi it kin ɛp fɔ kɔntrol di blɔd shuga ɛn ridyus di risk fɔ gɛt at sik we kin kam wit am.
Fɔ ridyus di risk fɔ gɛt kansa
Risach dɔn sho se if pɔsin it bɔku bins ɛn ɔda ligɛm, dat kin mek i nɔ gɛt bɔku kayn kansa, lɛk bɛlɛ, kidni, ɛn kɔlon kansa. Fɔs stɔdi dɛn we dɛn bin dɔn du pan animal dɛn dɔn sho bak se bins kin ɛp fɔ kɔntrol di we aw di bɔdi kansa sɛl dɛn de gro, bɔt dɛn nid fɔ du mɔ risach pan mɔtalman fɔ kɔnfirm dis.
Fɔ tɔk am simpul wan, fɔ ad sɔntin lɛk blak bins ɔltɛm to wi it na gud invɛstismɛnt fɔ protɛkt wisɛf frɔm bɔku bɔku sik dɛn.
Fɔ protɛkt yu yay
Na nɔmal tin fɔ lɛ wi yay wik as wi de ol. di antioksidant dεm we de insay blak bins kin protεkt wi yay frכm tin dεm lεk makyula dεjεnεshכn we kin kam wit di ej εn katarakt . Wan big stɔdi we di Nashɔnal Ay Instityut na Amɛrika bin du sho se we pipul dɛn we gɛt ay risk tek bɔku antiɔksidant, dɛn risk fɔ gɛt di sik kin ridyus bay 25%. Dɛn vishɔn bak bin ridyus bay 19%. So blak bins na rili gud it fɔ di yay.
At wɛlbɔdi biznɛs
Kɔlɔstrel na prɔblɛm we bɔku pipul dɛn gɛt dɛn tɛm ya. If yu it bins, i kin ɛp fɔ mek di ɔl kɔlɔstrel lɛvɛl na yu blɔd go dɔŋ ɛn...Stɔdi dɔn sho se i kin mek di "bad" kɔlɔstrel lɛvɛl dɔŋ, we kin ridyus di risk fɔ gɛt at sik. Wan stכdi sho se if yu it wan savis dray bins wan de, i kin ridyus di risk fכ at sik bay 38%.
Fɔ kɔntrol di wet we yu bɔdi gɛt
Stɔdi dɔn sho se pipul dɛn we kin it bins ɔltɛm kin gɛt smɔl bɔdi wet ɛn dɛn kin smɔl na dɛn wes. Insay wan stɔdi we dɛn bin du pan man dɛn we fat, di grup we bin de it mɔ bin ɛn ɔda nɛt dɛn bin lɔs mɔ wet pas di wan dɛn we bin de it difrɛn it. di "bad" kכlestכl lεvεl dεm dεn tu dכn bכku bכku wan. Sayɛnsman dɛn biliv se dis na bikɔs ɔf di bɔku prɔtin, fayv, ɛn di kabɔhaydrɛt we de digest sloslo insay bins. Dɛn tin ya kin ɛp yu fɔ fil ful fɔ lɔng tɛm, we kin ɛp fɔ kɔntrol di it we yu de it pasmak.
Nutrishɔn we de insay blak bins
Blak bins na it we gɛt bɔku antiɔksidant. Fɔ tɔk am simpul wan, antiɔksidant na di supahiro dɛn we de fɛt di smɔl smɔl tin dɛn we de na wi bɔdi we kin pwɛl wi sɛl dɛn ɛn mek wi sik. Dɛn kin protɛkt wi sɛl dɛn ɛn protɛkt wi frɔm tin dɛn lɛk at sik ɛn kansa. Apat frɔm dat, blak bins gɛt dɛn vaytamɛn ɛn minral dɛn ya bak:
- Vitamin A we gɛt di sik
- Vitamin C we de na di bɔdi
- Kalsiɔm we dɛn kɔl
- Folate we dɛn kɔl
- Magnɛsiɔm we dɛn kɔl
- Ayɛn
- Potashɔm we gɛt di sik
Nutritional information fɔ 1/2 kɔp blak bins we dɛn dɔn kuk
Lɛ wi si wetin de insay af kɔp blak bins we dɛn kuk, we na di amount we dɛn kin it insay wan savis.
| Nutrient we de mek pɔsin gɛt tin fɔ it | Amount fɔ wan 1/2 kɔp |
|---|---|
| Kalori dɛn we yu kin gɛt | 114. Na di 114 |
| Protɛin we de mek pɔsin gɛt | 8 gram na yu |
| Bɔmp | 0 gram dɛn |
| Kabohaydrɛt dɛn | 20 gram |
| Fayba we dɛn kɔl | 7 gram |
| Suga | 0 gram dɛn |
Tin dɛn we wi fɔ tink bɔt
Bɔt wan tin de we wi fɔ mɛmba. Blak bins gɛt bɔku bɔku kabɔhaydrɛt. So, dɛn nɔ kin fayn fɔ pɔsin we de fala di it we nɔ gɛt bɔku kab . Dɔn bak, bikɔs dɛn gɛt bɔku tin dɛn we nɔ izi fɔ dayjɛst, if yu it bɔku tin wan tɛm, dat kin mek yu gɛt gas ɛn yu bɛlɛ nɔ kin fil fayn . Wi go tɔk bɔt wetin fɔ du bɔt dat nɛks.
Aw fɔ pripia blak bins fayn fayn wan?
Fɔ gɛt di mɔ wɛlbɔdi bɛnifit frɔm blak bins, i bɛtɛ fɔ yuz bins we dɛn dɔn dray pas di wan dɛn we dɛn put insay tin.
Fɔs, tek di bins we dɔn dray ɛn was dɛn fayn fayn wan insay kol wata. Dɔn, yu nid fɔ sok dɛn. Dis soak step na impɔtant tin bikɔs i de ɛp bɔku fɔ mek di gas we a bin dɔn tɔk bɔt nɔ de.
Di bes we na "hot soak".
1. Ad lɛk 10 kɔp wata to 2 kɔp bins.
2. Put dis wata pan di stov ɛn mek i bɔl. We di wata dɔn bɔl fayn, lɛ i simmer fɔ lɛk wan ɔ tu minit so.
3. Naw, pul di pɔt na di stov ɛn lɛf am kɔba fɔ lɛk 4 awa so.
4. Dɔn, dreyn di wata ɛn rins di bins bak. Naw yu bins dɔn rɛdi fɔ kuk.
Yu kin mek fayn fayn it dɛn lɛk dis bak wit blak bins we dɛn pripia dis we. Yu kin mek fayn mash bak wit kokonat, lɛk na wi kɔntri, ɔ gud kari.
- Bin ɛn chiz quesadilla
- Wan salsa we dɛn mek wit blak bins ɛn frut
- Wan fayn sup we dɛn mek wit bins
- Wan blak bin kari ɔ ɔyl dip we dɛn mek fɔ wi teist
Mɛsej we dɛn kin kɛr go na os
- Blak bins na supamakit we pak wit prɔtin, fayv, ɛn antiɔksidant, wit bɔku bɛnifit dɛn fɔ wɛlbɔdi.
- Dɛn tin ya rili bɛnifit fɔ kɔntrol di blɔd shuga lɛvɛl, at wɛlbɔdi, yay, ɛn bɔdi wet.
- Fɔ mek yu nɔ fil fayn lɛk fɔ blo, i impɔtant fɔ sok di bins we dɔn dray fayn fayn wan bifo yu kuk.
- Dɛn tin ya gɛt bɔku bɔku kabɔhaydrɛt, so tek tɛm wit di pat saiz if yu de fala it we nɔ gɛt bɔku kabɔhaydrɛt.
- If yu gɛt sik lɛk dayabitis, i go fayn ɔltɛm fɔ tɔk to yu dɔktɔ bifo yu mek dis kayn big chenj na yu it.
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