Yu go mɔs dɔn it walnut, nɔto so? Bɔt yu dɔn ɛva yɛri bɔt ‘Blak Walnuts’? Dis na spɛshal kayn nat we difrɛn smɔl frɔm di rɛgyula walnut we wi kin bay na di stoa, ɛn i gɛt bɔku ay kwaliti. Infakt, i tan lɛk wan supamakit. Yu go sɔprayz we yu lan bɔt dɛn nyutrishɔn valyu ɛn wɛlbɔdi bɛnifit. Lɛ wi si wetin na dɛn blak walnut ya ɛn wetin na dɛn sɔprayz wɛlbɔdi bɛnifit dɛn.
Wetin na Blak Walnut?
Fɔ tɔk am simpul wan, dɛn wan ya nɔto di walnut dɛn we wi kin si. Di Inglish walnut we wi kin bay na di stoa, dɛn kin plant am na big big plantɛshɔn dɛn. Bɔt blak walnut na wan kayn nɛt we dɛn kin gɛt frɔm tik dɛn we kin gro wayl na di fɔrɛst dɛn na Nɔt Amɛrika. Dis na di men difrɛns bitwin dɛn tu.
Di teys fɔ dɛn blak walnut dɛn ya rili spɛshal bak. Dɛn gɛt strɔng, dɔti flawa pas rɛgyula walnut. Dɛn gɛt bak di prɔtin we pas ɛni ɔda nɛt. Apat frɔm dat, dɛn ful-ɔp wit vaytamɛn A, ayɛn, fayv, ɛn ɔda tin dɛn.
Sayɛnsman dɛn se blak walnut gɛt bɔku antiɔksidant ɛn polyunsaturated fatty acid pas rɛgyula walnut, we kin ɛp fɔ ridyus di risk fɔ gɛt sik dɛn lɛk kansa, at sik, ɛn dayabitis.
Amazing health benefits of blak walnuts
Blak walnut na supamakit we kin gɛt fayn ifɛkt pan ɔlmost ɛvri sistɛm na wi bɔdi. Lɛ wi luk dɛn bɛnifit dɛn de wan bay wan.
Gret fɔ at wɛlbɔdi!
Blak walnut kin rili ɛp fɔ mek wi at gɛt wɛlbɔdi. Risach dɔn sho se walnut de mek wi blɔd vesel dɛn ebul fɔ chenj ɛn wok fayn fayn wan (vaskul riaktiviti). Fɔ tɔk am simpul wan, dɛn kin ɛp di blɔd vesel dɛn fɔ du wɛl we di chenj dɛn we de apin na di bɔdi.
Ɛn bak, .
- I de ridyus di lɛvɛl we di bad kɔlɔstrel (LDL kɔlɔstrel) de na di blɔd.
- I de ridyus di risk fɔ mek blɔd klɔt we nɔ nid .
- I de kɔntrol di inflamɛns na di bɔdi.
I de ɛp fɔ protɛkt yusɛf frɔm bɔku sik dɛn
Stɔdi dɔn sho se if yu it nɛt lɛk blak walnut ɔltɛm, dat kin mek yu nɔ gɛt at sik ɛn galston. Mɔtalman, dɛn dɔn si se uman dɛn we de it nɛt ɔltɛm nɔ kin gɛt dayabitis. Dɛn kin ɛp bak fɔ kɔntrol blɔd prɛshɔn, fɔ ridyus di risk fɔ gɛt kansa, ɛn fɔ mek di bɔdi nɔ inflamɛns.
I de ɛp fɔ kɔntrol di we aw pɔsin fat pasmak
"We yu it nat, i de mek yu fat, nɔto so?" yu kin tink. Na tru se nat gɛt bɔku kalori. Bɔt stɔdi dɛn we dɛn dɔn du fɔ lɔng tɛm dɔn sho se pipul dɛn we de it nɛt smɔl nɔ kin gɛt bɔku bɔku bɔdi ɛn fat. Di rizin fɔ dis na bikɔs dɛn gɛt bɔku fayv . Bikɔs dɛn gɛt bɔku fayv, dɛn kin ɛp yu fɔ fil ful ivin afta yu dɔn it smɔl. Dis kin ɛp yu fɔ kɔntrol di we aw yu de it pasmak.
I de mek gud baktri dɛn gro na wi intestinal.
Wi intestinal gɛt bɔku bɔku gud baktri dɛm we de ɛp fɔ mek wi gɛt wɛlbɔdi. Fɔ kip dis gud baktri in balans impɔtant fɔ mɛntɛl hεlth ɛn bak fɔ protɛkt frɔm sik dɛm lɛk kɔlon kansa. Insay wan stɔdi, pipul dɛn we bin de it 43 gram walnut ɛvride fɔ et wiks, bin gɛt bɔku bɔku bɔku bɔd dɛn lɛk probayotiks na dɛn intestinal.
Mɛmba se, wɛlbɔdi gut na gud fawndeshɔn fɔ gɛt wɛlbɔdi maynd ɛn bɔdi.
I de kɔntrol di blɔd shuga lɛvɛl
Blak walnut gɛt bɔku polyphenols, we na wan kayn plant antiɔksidant we de ɛp fɔ mek di blɔd shuga go dɔŋ. Dis prɔpati de bak insay dak chɔklɛt, grɛn ti, ɛn kɔfi te to sɔm mak. Dis na fayn nyus fɔ di wan dɛn we de pan denja fɔ gɛt dayabitis ɔ di wan dɛn we de tray fɔ kɔntrol dɛn dayabitis.
Aw di nyutrishɔnal valyu dɛn we blak walnut gɛt?
Blak walnut na it we gɛt fayn fayn tin dɛn fɔ it. Lɛ wi tek wan luk pan di it we de insay lɛk 4 tebul spɔnj (1/4 kɔp).
| Nutrishɔnal kɔmpɔnɛnt | Kwantiti (1/4 kɔp) . |
|---|---|
| Kalori dɛn we yu kin gɛt | 193. Na di 193 |
| Protɛin we de mek pɔsin gɛt | 8 gram na yu |
| Bɔmp | 18 gram |
| Kabohaydrɛt dɛn | 3 gram |
| Fayba we dɛn kɔl | 2 gram na yu |
| Suga | 0 gram dɛn |
| Apat frɔm dat, impɔtant tin dɛn we de mek pɔsin gɛt tin fɔ it na: | |
| Vitamin E, folate, melatonin, ayɛn, potashɔm, ɛn magnɛsiɔm. | |
Tin dɛn we yu fɔ tink bɔt we yu de yuz blak walnut
Pan ɔl we dɛn tin ya kin bɛnifit wi, sɔm tin dɛn de we wi fɔ no bɔt.
- Alɛji: If yu gɛt alɛji to ɔda nɛt (e.g. pinat, kash), i fayn fɔ avɔyd blak walnut. If yu gɛt alɛji, i kin denja.
- Drug Interactions: Dis rili impɔtant. Blak walnut gɛt tin dɛn we dɛn kɔl tannin . Dɛn tin ya kin miks wit sɔm mɛrɛsin dɛn. Speshali, .
- If yu de tek tin dɛn we de mek yu blɔd tan (anticoagulants) , .
- Ɔ if yu na pɔsin we de tek mɛrɛsin ɔltɛm fɔ mek yu bɛlɛ de at ɔ yu bɛlɛ sik , .
Bifo yu ad blak walnut to yu it, mek shɔ se yu tɔk to yu dɔktɔ ɛn aks fɔ advays. I go tɛl yu if dɛn tin ya fayn fɔ yu ɔ nɔ fayn fɔ yu, i go dipen pan yu wɛlbɔdi kɔndishɔn.
Aw fɔ ad blak walnut to it?
Blak walnut gɛt strɔng, kɔmpleks flawa pas rɛgyula walnut. So yu kin yuz dɛn na ɛni it we yu mek wit walnut. Bɔt di flawa go strɔng smɔl. Na sɔm aidia dɛn ya:
- It yogɔt wit smɔl ɔni ɛn sɔm blak walnut.
- Ad we yu de mek banana bred.
- We yu de mek pasta, blend basil lif wit galik fɔ mek wan fayn pesto sos.
- Sprinkle am pan tap yu salad. I de ad fayn flawa ɛn kranch to di salad.
- Put am pan tap we yu de mek karɔt kek.
- Ad am to yu mɔnin ɔts.
- Mek granola we yu mek na yu os bay we yu de rost ɔts wit ɔni.
Mɛsej we dɛn kin kɛr go na os
- Blak walnut na nat we gɛt mɔ tin fɔ it, i gɛt mɔ prɔtin, antiɔksidant, ɛn fayv pas rɛgyula walnut.
- Dɛn tin ya kin ɛp fɔ mek yu at gɛt wɛlbɔdi, fɔ kɔntrol di blɔd shuga, fɔ mek yu gɛt wɛlbɔdi na yu bɔdi, ɛn fɔ mek yu nɔ gɛt bɔku bɔku bɔdi.
- Dis na rili gud sɔs fɔ plant-based prɔtin ɛn wɛlbɔdi fat.
- Di tin we impɔtant pas ɔl: If yu gɛt alɛji fɔ nat ɔ if yu de tek sɔm mɛrɛsin dɛn, lɛk tin dɛn we de mek yu blɔd tan (anticoagulants), mek shɔ se yu go to yu dɔktɔ bifo yu it blak walnut.
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