Udat nɔ lɛk fɔ si fayn fayn rɛd, shayn chɛri dɛn we dɛn de na di stoa? Dɛn chɛri ya we wi ɔl lɛk fɔ it, nɔto jɔs fayn fayn snek. Insay dɛn smɔl smɔl frut ya, bɔku valyu sikrit dɛn de fɔ yu wɛlbɔdi. So tide, lɛ wi tɔk bɔt di wɔndaful bɛnifit dɛn we dɛn fayn fayn chɛri ya gɛt fɔ wi bɔdi.
Lɛ wi si fɔs, wetin na dis chɛri?
Fɔ tɔk am simpul wan, chɛri na smɔl frut dɛn we gɛt wan had ston insay. Dɛn gɛt difrɛn kɔlɔ ɛn flawa dɛn. Bɔt dɛn kin sheb dɛn to tu men kayn: swit chɛri ɛn sɔl/tart chɛri.
- Swit chɛri: Dɛn wan ya kin gɛt bɔku bɔku wata ɛn dɛn nɔ kin gɛt bɔku sɔl. Dis na di kayn we wi kin bay na di stoa.
- Sɔl chɛri: As di nem sho, dɛn tin ya gɛt rili sɔl teys. Bɔku tɛm, dɛn kin yuz dɛn fɔ mek kek, jam, ɛn pay.
Bɔku tɛm, chɛri tik dɛn kin gro fayn na say dɛn we kol, so dɛn kin avɛst chɛri difrɛn tɛm dɛn insay di ia na difrɛn say dɛn na di wɔl. I nɔ mata usay dɛn gro ɔ aw dɛn de it am, chɛri na fayn ɛn fayn tin fɔ ad to yu balans it.
Yu tink se difrɛn kayn chɛri dɛn de?
Yɛs, yu go sɔprayz fɔ no se i pas 900 kayn chɛri dɛn! Bɔt wi kin jɔs si ɛn it sɔm pan dɛn kayn tin ya ɔltɛm. Lɛ wi tek wan luk pan wetin dɛn bi.
| Chɛri tayp | Tɔk bɔt |
|---|---|
| Bing | Dis na di swit chɛri dɛn we pipul dɛn lɛk pas ɔl. Dɛn gɛt dak rɛd kɔlɔ ɛn dɛn gɛt swit teys we dɛn miks wit smɔl sɔl. Dɛn jɔs de swit fɔ it. |
| Rainier bin de du am | Dis kayn chɛri we dɛn miks gold yɔlɔ ɛn rɛd, kin rili swit. Bɔt dɛn nɔ kin si am bikɔs i at smɔl fɔ gro. |
| Blak Chɛri | Dis swit chɛri we gɛt dak blak skin, dɛn kin yuz am bɔku say fɔ mek pie, jeli, ɛn drink. |
| Maraschino chɛri we dɛn kɔl | Yu mɛmba dɛn dak rɛd, srɔpi chɛri dɛn we de pan ayskrim ɛn kek dɛn? Na dat dɛn bi. Bɔt dɛn kin mek dɛn tin ya wit shuga ɛn atifishal kɔlɔ fɔ mek dɛn nɔ pwɛl, so di shuga we de insay kin rili bɔku. |
| Chɛri dɛn we dɛn dɔn dray | Dɛn kin mek dɛn tin ya bay we dɛn de drɛy fresh chɛri ɛn dɛn kin kip dɛn fɔ lɔng tɛm. Di flawa ɛn di nyutrishɔn ɔl tu de intensif. Dɛn fayn fɔ ad to kek, yogɔt, ɛn salad. |
Wetin na di bɛnifit dɛn we wi kin gɛt we wi it chɛri fɔ wi bɔdi?
Fresh chɛri na wan supa frut we pak wit vaytamɛn ɛn minral. Pan dɛn tin ya, vaytamɛn C impɔtant mɔ. Vitamin C, ɔ askɔbik asid, de ɛp wi bɔdi fɔ tek ayɔn, mek kolagen, we de mek wi skin gɛt wɛlbɔdi, ɛn protɛkt di sɛl dɛn fɔ mek dɛn nɔ pwɛl.
Nɔto dat nɔmɔ, bɔku ɔda bɛnifit dɛn de.
Rilif frɔm di mɔsul pen afta ɛksɛsayz
If yu de du ɛksɛsayz ɔltɛm, yu go mɔs no aw i kin anɔynt fɔ gɛt mɔsul dɛn we de at di nɛks de. Risach dɔn sho se if yu it sɔm tart chɛri ɔ drink dɛn jus ɛvride, dat kin ɛp fɔ ridyus dis pen. Dis kin apin mɔ afta yu dɔn wok tranga wan lɛk maratɔn.
I de ɛp fɔ protɛkt yusɛf frɔm kansa
If wi bɔdi de inflamɛns we nɔ de dɔn, dat kin mek di kansa sɛl dɛn mek ɛn gro. di pawaful antioksidant dεm we de insay chεri kin ridyus dis inflameshn.
sכm stכdi dεm sho bak se faytokεmikכl dεm lεk polifεnol dεm na chεri kin gεt di abiliti fכ kכntrכl di gכd we di kεnsar sεl dεm de gro. Bɔt dɛn nid fɔ du mɔ risach fɔ no if dis na tru.
Fɔ gɛt wɛlbɔdi at
Chɛri na at in bɛst padi bikɔs i gɛt bɔku tin dɛn we dɛn kɔl polyphenol antioxidants . Dɛn tin ya de protɛkt wi at sɛl dɛn fɔ mek dɛn nɔ pwɛl. Wan big stɔdi dɔn sho se pipul dɛn we de it tin dɛn we gɛt bɔku bɔku tin dɛn lɛk chɛri, nɔ kin gɛt at sik.
Chɛri gɛt bɔku tin bak wit di minral potassium , we impɔtant fɔ kɔntrol blɔd prɛshɔn ɛn fɔ mek di at wok fayn fayn wan.
Wetin na di nyutrishɔn valyu dɛm fɔ chɛri?
Fresh chɛri gɛt bɔku vaytamɛn ɛn minral. fכ egzampl, 100 gram swit chεri gεt lεk 10.4 miligram vaytam in C. Dat na bכt 14% pan di vaytam in C we wi nid fכ wan de.
Apat frɔm dat, chɛri na gud say bak fɔ:
- Vitamin B6 we gɛt di sik
- Potashɔm we gɛt di sik
- Magnɛsiɔm we dɛn kɔl
- Fayba we dɛn kɔl
Lɛ wi tek wan luk pan di nyutrishɔnal valyu fɔ wan kɔp (lɛk 150 gram) we gɛt pit swit chɛri.
| Nutrient sɛkshɔn | Sayz |
|---|---|
| Kalori dɛn we yu kin gɛt | 97. Na di 97 |
| Protɛin we de mek pɔsin gɛt | 2 gram na yu |
| Bɔmp | I nɔ rich 1 gram |
| Kabohaydrɛt dɛn | 25 gram |
| Fayba we dɛn kɔl | 3 gram |
| Suga | 20 gram |
Tek tɛm wit dɛn tin ya we yu de it chɛri
Di tin we impɔtant pas ɔl fɔ mɛmba we yu de it chɛri na fɔ was am fayn fayn wan bifo yu it am , bikɔs di peshɛnt dɛn we dɛn kin yuz we dɛn de plant am kin stil de na di skin.
Di ɔda tin na chɛri pit. Natin nɔ de fɔ mek di chɛri pit dɛn gɛt smɔl smɔl pan di pɔyzin kemikal we dɛn kɔl saynayd. Bɔt nɔ fred.. If yu swɛla chɛri pit we yu nɔ no se i nɔ go du ɛni bad tin. Bikɔs fɔ mek yu du bad, yu go nid fɔ it bɔku bɔku chɛri pit dɛn we dɛn dɔn krɔs fayn fayn wan . So, i bɛtɛ fɔ pul di pit ɛn trowe am we yu de it chɛri. Nɔ ɛva chew ɔ it chɛri pit we dɛn dɔn krɔs. If yu gɛt ɛnitin fɔ wɔri bɔt ɔ dawt bɔt dis, i go fayn fɔ mek yu tɔk to yu dɔktɔ.
Bɔku we dɛn de fɔ ɛnjɔy chɛri.
We yu de pik gud chɛri, pik di wan dɛn we gɛt layt grɛn stem ɛn we gɛt strɔng dak frut. Di mɔ di frut dak, na di mɔ i go gɛt flawa.
Apat frɔm we yu jɔs it chɛri, yu kin ad am to yu it bɔku ɔda fayn fayn we dɛn.
- Tray fɔ ad sɔm chɛri pis to yogɔt wit ɔts ɔ granola.
- Mek wan fayn fayn smok bay we yu ad frɔzɛn chɛri, banana, yogɔt, ɛn sɔm milk.
- Ad sɔm dray chɛri to salad we yu de mek ɔ to wan trel miks.
- Tray fɔ riples bluberi wit chɛri we yu de mek mafin. Riples prun wit dray chɛri we yu de mek kuki.
- Yu kin mek nyu kayn sambol bak bay we yu kɔt chɛri wit anɔynt ɛn tomato.
Mɛsej we dɛn kin kɛr go na os
- Chɛri nɔto jɔs wan fayn fayn frut, bɔt na it we gɛt fayn fayn tin dɛn we ful-ɔp wit valyu tin dɛn lɛk vaytamɛn C ɛn potashɔm.
- Chɛri kin ɛp fɔ mek di mɔsul dɛn nɔ at afta yu dɔn du ɛksɛsayz, i kin mek yu at gɛt wɛlbɔdi, ɛn i kin mek yu nɔ gɛt sɔm sik dɛn.
- Wash chɛri fayn fayn wan ɔltɛm bifo yu it am. Nɔ wɔri if yu aksidɛntli swɛla wan sid, bɔt nɔ it di sid dɛn.
- Yu kin ɛnjɔy chɛri fresh, dray, ɔ ad to difrɛn it dɛn. If yu gɛt ɛnitin we de mɔna yu bɔt yu wɛlbɔdi, tɔk to yu dɔktɔ ɔltɛm.
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