I nɔ kin izi fɔ it it we wi nɔ gɛt fish kari na wi os, nɔto so? Apat frɔm di si fish dɛn lɛk tora, para, ɛn kelavallo, fish dɛn we dɛn kin kech na di vilej pɔnd ɛn strim dɛn we dɛn kɔl magura, lullu, ɛn walayo na tin bak we wi kin gɛt ɔltɛm na wi dina tebul. Bɔt yu no aw bɔku valyu nyutrishɔn de ayd insay dis fish we dɛn kɔl ‘magura’, we wi tink se i rili kɔmɔn? Tide, lɛ wi tɔk bɔt di wɛlbɔdi bɛnifit dɛn we dis fayn fayn fish we izi fɔ fɛn gɛt.
Wetin na dis nɔsɛns?
Fɔ tɔk am simpul wan, barbel na wan kayn fish we kin de na di say dɛn we dɛn kin kip fresh wata na wi kɔntri, dat na, lek, pɔnd, ɛn strim. I rili izi fɔ no barbel bikɔs ɔf di pat dɛn we tan lɛk biad (we dɛn kɔl barbel) na di tu say dɛn na in mɔt.
Bɔku pipul dɛn se di teys we di makrɛl gɛt smɔl smɔl pas di wan we ɔda fish dɛn gɛt, we min se i nɔ gɛt strɔng smel ɔ teist. Bɔt dat na advantej pan wan we. Bikɔs ɔf dis, makrɛl fayn fɔ ɛni kayn brot ɔ kɔri. Kuk am wit chili, kuk am wit milk, fry am, i swit no mata aw yu kuk am.
Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i it mango?
Lɛk bɔku ɔda fish dɛn, makrɛl na it we gɛt valyu tin dɛn. Di lɔw kɔst ɛn di fayn we aw i de te de mek i bi fayn tin fɔ tek ples fɔ dia dia mit dɛn lɛk chukchuk ɛn bɔd.
| Nyutrishɔn valyu | Di bɛnifit ɛn simpul ɛksplen |
|---|---|
| I nɔ gɛt bɔku kalori | 100 gram mango nɔ gɛt bɛtɛ kalori, we i ol 98. So, na fayn it fɔ di wan dɛn we de tray fɔ kɔntrol dɛn wet . |
| Rich wit prɔtin | di protin implεnt fכ mek di sεl dεm gro εn fכ mek di tisu dεm rεpa na di bכdi. 100 gram mango gɛt lɛk 13 gram prɔtin. Dis na bɔku bɔku prɔtin we dɛn nid fɔ wan de. |
| Rich wit Vitamin B12 | Bɔku pipul dɛn nɔ gɛt bɛtɛ vaytamɛn B12. Dis vaytamɛn impɔtant fɔ mek di nervɔs sistɛm wok ɛn fɔ mek rɛd blɔd sɛl dɛn. I sɔprayz fɔ no se na jɔs 100 gram mango kin gi mɔ pas di vaytamɛn B12 we dɛn kin se ɛvride. |
| Fat dɛn we gɛt wɛlbɔdi | Pan ɔl we dɛn gɛt sɔm sɛtyuret fat dɛn we nɔ fayn, dɛn gɛt bak bɔku fayn fayn fat dɛn, mɔ di omega-3 fatty acids , we kin ɛp fɔ protɛkt yusɛf frɔm at sik, sɔm kansa, ɛn dimɛnshɔn. |
Ɔda bɛnifit dɛn we pɔsin kin gɛt we i it fish
in jεnarכl, fish na big sכsכs fכ protin εn omega-3. Dɔktɔ dɛn se yu fɔ it fish tu tɛm insay di wik fɔ mek yu it fayn.
Omega-3 fεt asid dεm gεt bεnεfit ifekt pan tin dεm lεk bכdi kכlכt εn blכd vεsul dεm we de kכntrikt. Dɛn kin ɛp bak fɔ kɔntrol di tin dɛm lɛk di at bit we nɔr de bit ɔltɛm.
Sɔm stɔdi dɔn sho se omega-3 kin ɛp fɔ ridyus di sayn dɛm fɔ pwɛl hat ɛn ɔda mental wɛl bɔdi prɔblɛm dɛm wae kin kam wit ol pipul dɛm. If yu nɔ lɛk fɔ it fish, yu kin tek fish ɔyl sɔpɔt fɔ gɛt yu omega-3s. Bɔt if yu du dat, i impɔtant fɔ pik tin we dɛn dɔn klin ɛn we nɔ gɛt kemikal dɛn we nɔ nid.
Yu tink se i rili sef fɔ it maguro?
Bɔku tɛm, fish na it we rili gɛt wɛlbɔdi. Bɔt sɔm spɛshal kes dɛn de we yu nid fɔ tek tɛm smɔl. Fɔ ɛgzampul, sɔm kayn fish dɛn kin gɛt wan ebi ebi mɛtal we dɛn kɔl mɛkuri.
uman dεm we bεlε fכ tek tεm bכt dis bכku bכku wan, biכ s if di mεkkyuri bכku i kin afekt di divεlכpmεnt fכ di pikin we dεn bכn. So if yu gɛt ɛni dawt bɔt dis, i go fayn fɔ mek yu tɔk to yu dɔktɔ ɛn aks fɔ advays . Bɔku tɛm, di bɛnifit dɛn we tin dɛn lɛk omega-3 kin gi kin pas di prɔblɛm dɛn we mɛkkyuri kin gɛt fa fawe.
I bɛtɛ fɔ gɛt fish we kɔmɔt na lek ɔ fish we dɛn mek na fam?
Dis na kwɛstyɔn we bɔku pipul dɛn gɛt. We yu go na di stoa, dɛn kin rayt sɔm fish dɛn se ‘fam-raised’, ɛn ɔda wan dɛn kin rayt se ‘wild-caught’ ɔ ‘caaught in the riva’. Wetin na di difrɛns?
- Fish we dɛn kin mɛn na fam: Dɛn kin mɛn dɛn fish ya na big tank dɛn we dɛn kin kɔntrol.
- Fish we dɛn kin kech na wayl: Dɛn kin kech dɛn fish ya frɔm di say dɛn we dɛn kin de, lɛk lek, riva, ɛn strim.
I sɔprayz fɔ no se sɔntɛnde, fish dɛn we dɛn kin mɛn na fam kin gɛt bɔku bɔku kemikal dɛn na dɛn bɔdi pas di fish dɛn we de na di say we dɛn de. Dɛn kin gɛt sik bak bikɔs ɔf di we aw dɛn de du fam wok.
Na di ɔda say, di omega-3 we de insay fish we kɔmɔt na lek/riva kin smɔl pas di wan we de na di fish we dɛn kin mɛn na fam. Bɔt bikɔs dɛn de wɔri bɔt kemikal, bɔku pipul dɛn kin pik fish we dɛn kin kech na di wayl. Bɔt bɔku tɛm, dɛn kin dia smɔl.
Aw fɔ pik gud fish ɛn kuk am fayn fayn wan
Okay, naw yu no di kwaliti dɛn we makrɛl gɛt. Aw yu kin pik fresh, gud fish we yu go na di stoa fɔ go tek fish?
- Di kɔlɔ fɔ di fish fɔ kɔntinyu fɔ de di sem we .
- I fɔ fil fayn we yu tɔch am. If i fil saf, i dɔn ol.
- No strɔng, bad smel nɔ fɔ de. Fresh fish gɛt wan smel we nɔ kin rili klia.
I rili izi fɔ kuk makrɛl. Yu kin bay filɛt wit di bon dɛn we dɛn dɔn pul. Ɔ yu kin bay stik. So, mek wan spaysi brot wit di makrɛl we yu briŋ kam na os, ɔ kuk am insay milk, ɛn it am wit kokonat sambol ɛn rɛd rays! Ɔ yu kin dip-fray am wit smɔl tumara ɛn sɔl. Dis na fish we yu kin ad pan yu it bɔku we dɛn.
Mɛsej we dɛn kin kɛr go na os
- Magura na wan kayn fish we nɔ dia, bɔt i gɛt bɔku tin fɔ it ɛn i izi fɔ fɛn.
- Dis na it we nɔ gɛt bɔku kalori, we gɛt bɔku prɔtin, vaytamɛn B12, ɛn omega-3 we de ɛp yu at.
- Advantej ɛn bad tin dɛn de bitwin fish we dɛn kin mɛn na fam ɛn di wayl fish. Pik akɔdin to wetin yu nid ɛn wetin yu ebul fɔ du.
- We yu de bay fish, pe atɛnshɔn to aw i fresh (kɔlɔ, smɛl, fayn).
- If yu na mama we gɛt bɛlɛ ɛn yu gɛt ɛnitin fɔ wɔri bɔt fɔ it fish, i rili impɔtant fɔ tɔk to yu dɔktɔ ɛn aks fɔ advays.
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