We yu de wɔnda wetin fɔ it fɔ brɛf, ɔ we yu de fil angri smɔl, bɔyl eg na sɔntin we yu kin mek kwik kwik wan. I swit ɛn i gɛt fayn fayn tin dɛn fɔ it. Bɔt sɔntɛnde wi nɔ kin tink bɔt aw bɔku wɛlbɔdi bɛnifit dɛn de ayd insay dis smɔl eg. So tide, lɛ wi tɔk bɔt dis bɔyl eg we rili simpul, bɔt we gɛt fayn fayn tin dɛn fɔ it.
Wetin na di bɛnifit dɛn we bɔyl eg kin gi wi bɔdi?
Eg tan lɛk smɔl paket we ful-ɔp wit tin dɛn we de mek pɔsin gɛt tin fɔ it. Afta milk, eg na di bɛst say fɔ gɛt ay kwaliti prɔtin. Bifo una tɔk bɔt di bɛnifit dɛn wan bay wan, i go izi fɔ mek una luk dis tebul.
| Di bɛnifit we i go gɛt | Aw dat kin apin? |
|---|---|
| I de ɛp fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi. | Bikɔs ɔf di bɔku prɔtin we de insay eg, bɔku tɛm if yu it wan, i kin mek yu fil ful. Dis kin ɛp fɔ kɔntrol di we aw pɔsin de it pasmak. |
| I rili fayn fɔ mama dɛn we gɛt bɛlɛ ɛn pikin dɛn | di protin εn vaytam in D we de insay di eg implεnt fכ di tit dεm, di bon dεm, εn di כl divεlכpmεnt fכ di pikin insay di bεlε. |
| Fɔ mek di bren wok ɛn fɔ mɛmba | Eg na it we gɛt bɔku tin fɔ it we nem Choline , we impɔtant fɔ mek di bren sɛl dɛn gro ɛn fɔ mek dɛn mɛmba mɔ. |
| I de protɛkt di yay we pɔsin de si | Di antiɔksidant dɛm we dɛn kɔl Lutein ɛn Zeaxanthin we de insay eg yolk de ɛp fɔ protɛkt di yay frɔm damej as wi de ol. |
| I de mek di maynd gɛt mɔ trɛnk | Ɛspɛshali we yu ad eg to yu brɛf, di kɔmbayn prɔtin ɛn kɔlin we de insay de ɛp fɔ mek di bren de wach ɔl di de. |
Fɔ tɔk am simpul wan, eg nɔto jɔs wan fayn it, bɔt na pawaful smɔl it we de gi it to sɔm impɔtant pat dɛn na wi bɔdi.
Wetin rili na di it we eg gɛt?
Lɛ wi tek wan luk pan di tin dɛn we de insay wan big eg we dɛn dɔn bɔy (we gɛt lɛk 50 gram).
| Nutrient sɛkshɔn | Di mɔni we de insay (bay di wet ) . |
|---|---|
| Kalori dɛn we yu kin gɛt | 77. Na di 77 |
| Protɛin we de mek pɔsin gɛt | 6.3 gram na di gram |
| Fat (Tɔtal Fat) . | 5.3 gram na di gram |
| Satyuret Fat we gɛt di sik | 1.6 gram |
| Kɔlɔstrel | 186 miligram |
| Sɔdiɔm we dɛn kɔl | 62 miligram |
Apat frɔm dat, eg gɛt impɔtant vaytamɛn dɛn bak lɛk vaytamɛn A ɛn vaytamɛn D.
Tek tɛm wit dɛn tin ya we yu de it eg
Ilɛk aw eg dɛn fayn, wi stil nid fɔ tek tɛm wit sɔm tin dɛn.
- Kɔlɔstrel prɔblɛm: Eg gɛt kɔlɔstrel. Bɔt if pɔsin it wan eg ɛvride, dat nɔ go rili afɛkt pɔsin we gɛt wɛlbɔdi. Bɔt eg kin mek di LDL (bad kɔlɔstrel) , we na wan kayn kɔlɔstrel we kin ambɔg di bɔdi, go ɔp. So if yu gɛt at sik ɔ yu gɛt bɔku kɔlɔstrel, i go fayn fɔ aks yu dɔktɔ ɔmɔs eg fayn.
- Fɔ ad sɔl: Bɔku pan wi kin it eg we dɛn dɔn bɔy wit sɔl ɛn pepa. Bɔt if yu ad bɔku sɔl , dat kin mek di sɔdiɔm we de na di bɔdi bɔku. Dis nɔr fayn fɔ sik lɛk ay blɔd prɛshɔn.
- Di we aw yu de kuk: We yu bɔyl eg na di bɛst we fɔ kuk am, bikɔs we yu frɛy am wit ɔyl, dat kin mek yu gɛt ɛkstra fat we nɔ nid.
- Sef: If yu it eg we dɛn dɔn bɔy tranga wan, i bɛtɛ pas fɔ it eg we dɛn dɔn bɔy saf bikɔs i de mek yu nɔ gɛt baktriyal infɛkshɔn lɛk Salmonella .
Aw yu kin bɔyl eg fayn fayn wan ɛn pul am izi wan?
Fɔ bɔyl eg rili simpul.
- כltεm, we dεn put di eg dεm insay pɔt we gɛt wata εn bכyl am fכ lεk 10-12 minit afta di wata bigin fכ bכyl, di yכlk dεm kin bכyl tranga wan.
- If yu want di yolks fɔ sof-bɔyl, bɔyl fɔ 5-6 minit.
Smɔl tip fɔ mek i izi fɔ pul eg shel
Fɔ pul eg we dɛn dɔn bɔy kin mek sɔm pipul dɛn at smɔl. Tray dis:
1. Afta di eg we dɛn dɔn bɔy dɔn kol smɔl, tap am jisnɔ pan sɔntin we at lɛk tebul fɔ mek smɔl krak krak dɛn rawnd di eg.
2. Naw put di eg bitwin yu an ɛn rol am sloslo. Dis go bigin fɔ separet di shɔɛl frɔm di eg.
3. Pil di eg stat frɔm di fat sayd. If i tan lɛk se i at, ol am ɔnda sɔm kol wata ɛn pul am. I go izi fɔ am da we de.
Aw yu kin kip eg we dɛn dɔn bɔy?
Eg we dɛn dɔn bɔyl kin rili izi bikɔs dɛn kin mek am bifo tɛm. Bɔt i rili impɔtant fɔ kip dɛn fayn fayn wan.
- Eg we dɛn dɔn bɔy tranga wan: Yu kin kip am na frij wit di shɔɛl fɔ te wan wik .
- Eg we dɛn dɔn bɔy saf saf: Yu kin kip am na frij wit di shɔɛl fɔ lɛk tu dez so .
- Na do na frij: Nɔ lɛf eg dɛn we dɛn dɔn pul ɔ we dɛn nɔ pul na di at-bɔyl na rum tɛmpracha fɔ pas tu awa . Baktri kin gro.
- Fɔ put am na friza:Fɔ friz bɔyl eg nɔto fayn tin bikɔs di eg wayt go bi rɔba.
Mɛsej we dɛn kin kɛr go na os
- Bɔyl eg na it we rili simpul, i izi fɔ mek, ɛn i gɛt fayn fayn tin dɛn fɔ it.
- I rili fayn fɔ kɔntrol yu wet, fɔ mek yu bren wok, fɔ si, ɛn we yu gɛt bɛlɛ.
- Bɔku tɛm, i nɔ kin bi prɔblɛm fɔ pɔsin we gɛt wɛlbɔdi fɔ it wan eg ɛvride.
- If yu gɛt tin dɛn lɛk at sik ɔr ay kɔlɔstrel, tɔk to yu dɔktɔ bɔt di rayt eg fɔ yu.
- I rili impɔtant fɔ kip di eg dɛn we dɛn dɔn bɔy fayn fayn wan na frij fɔ mek yu it sef.
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