Eg na wan tin we nɔ impɔtant na di brɛf tebul na wi os dɛn. Sɔm pipul dɛn kin it dɛn we dɛn dɔn bɔy, sɔm kin mek ɔmɛlet, ɛn ɔda wan dɛn kin lɛk fɔ it bulsay wit bred. Aw gud di eg dɛn we wi ɔl lɛk fɔ it? Sɔm pipul dɛn se we pɔsin it eg i kin mek di kɔlɔstrel bɔku ɛn i nɔ kin fayn fɔ di at. Ɔda pipul dɛn se eg na supamakit we ful-ɔp wit fayn fayn tin dɛn we de mek pɔsin gɛt tin fɔ it. So wetin dis rili de tɔk bɔt? Lɛ wi tɔk bɔt dis kɔrɛkt wan ɛn simpul wan tide.
Yu tink se eg rili fayn fɔ di bɔdi? Dɛn bad?
Fɔ tɔk am simpul wan, yes, bɔku tɛm eg kin fayn fɔ wi wɛlbɔdi. Eg gɛt bɔku vaytamɛn, antiɔksidant, ɛn ay kwaliti prɔtin. Bɔt, prɔblɛm de. Dat min se, eg dɛn gɛt bɔku bɔku kɔlɔstrel bak smɔl . So, di nɔmba fɔ di eg dɛn we yu fɔ it fɔ wan de, go dipen pan yu wɛlbɔdi kɔndishɔn.
Naw, wan tiori de se di kɔlɔstrel we de na di eg yolk kin mek di bad kɔlɔstrel ɔ LDL kɔlɔstrel we de na wi blɔd bɔku. Sɔm stɔdi dɔn sho se fɔ it eg gɛt sɔntin fɔ du wit at sik. Bɔt wan nyu stɔdi dɔn sho se if yu gɛt wɛlbɔdi , if yu it wan eg ɛvride, dat nɔ go rili mek yu gɛt at sik. Infakt, di impak we di fat we wi de it gɛt pan wi kɔlɔstrel lɛvɛl pas di kɔlɔstrel we de kɔmɔt na eg.
So aw wi go disayd dis?
- If yu kɔlɔstrel lɛvɛl fayn ɛn yu nɔr gɛt tin lɛk sik wae de kam pan yu at, fɔ it wan ol eg ɛvride nɔr kin bi prɔblɛm. Di American Heart Association ivin se wan eg (ɔ tu eg wayt) insay wan de kin bi pat pan wɛlbɔdi it.
- Bɔt if yu dɔn ɔlrɛdi gɛt at sik ɔ yu gɛt bɔku kɔlɔstrel , i go fayn fɔ mek yu nɔ it tri ɔ 4 eg dɛn nɔmɔ insay di wik.
- If yu gɛt dayabitis (Diabetes Mellitus) , yu fɔ tek tɛm bak bɔt di kɔlɔstrel we de na yu it, bikɔs pipul dɛn we gɛt dayabitis kin gɛt bɔku kɔlɔstrel.
Di tin we impɔtant pas ɔl na fɔ tɔk to yu famili dɔktɔ bifo yu disayd fɔ du ɛnitin bɔt dis ɛn gɛt advays bɔt ɔmɔs eg yu kin it we fit yu wɛlbɔdi.
If yu de wɔri bɔt kɔlɔstrel, we dɛn de fɔ gɛt di gud tin we eg gɛt. Yu kin it jɔs di eg wayt dɛn instead fɔ it wan ol eg. Bɔt mɛmba se we yu pul di yolk, yu nɔ go gɛt bɔku valyu tin dɛn lɛk vaytamɛn A, D, E, ɛn K.
Sɔprayz bɛnifit dɛn we pɔsin kin gɛt we i it eg
Eg nɔto jɔs tin fɔ it. Insay dis smɔl eg, bɔku valyu bɛnifit dɛn de fɔ wi bɔdi.
I de ɛp fɔ mek yu kɔntinyu fɔ si fayn fayn wan
If yu nɔ lɛk karɔt bɔt yu want fɔ mek yu yay shap, eg na fayn sɔlv. Tu antiɔksidant dɛn we dɛn kɔl lutein ɛn zeaxanthin gɛt bɔku eg . Stɔdi dɔn sho se dɛn tin ya kin ɛp fɔ mek wi nɔ ebul fɔ si fayn as wi de ol. If wi it eg ɔltɛm, dat kin mek wi nɔ gɛt katarakt ɛn makula dijeneshɔn, we na wan sik we kin mek wi nɔ ebul fɔ si fayn as wi de ol.
I rili valyu fɔ mama ɛn pikin we dɛn gɛt bɛlɛ.
Eg na tin we mama we gɛt bɛlɛ fɔ gɛt bikɔs i gɛt bɔku tin dɛn lɛk Omega-3 fatty acid ɛn folate , we impɔtant fɔ mek di pikin gro na di bɛlɛ.
fכlet כ fכlik asid mכtalman rili implεnt fכ divεlכp di pikin in bren εn spεnal kכd (nyural tכb) fayn fayn wan. If yu gɛt inof folate bifo ɛn we yu gɛt bɛlɛ i kin ɛp fɔ mek yu nɔ gɛt siriɔs prɔblɛm dɛn we yu bɔn lɛk spina bifida . Omega-3s de ɛp bak fɔ ridyus di risk fɔ bɔn pikin bifo tɛm, prɛeklampsia, ɛn pwɛl hat.
I kin ridyus di risk fɔ gɛt strok
Bɔku stɔdi dɛn dɔn sho se we pɔsin it eg i kin mek i nɔ gɛt strok ɛn at sik. Di impɔtant tin fɔ mɛmba na dat, eg kin rili bɛnifit we yu it am di rayt we as pat pan di it we balans.
Lɛ wi lan gud gud wan bɔt di it we de insay eg.
Eg na big nyutrishɔn pawaful tin we de insay smɔl paket. Di prɔtin we de insay eg kin ɛp fɔ mek yu nɔ angri ɛn mek yu fil ful fɔ lɔng tɛm. Infakt, eg na kɔmplit prɔtin sɔs . Dat min se dɛn gɛt ɔl di nayn impɔtant amino asid dɛn, we wi bɔdi nɔ go ebul fɔ mek fɔ insɛf.
| Nutritional profile of wan big eg (we na lɛk 50 gram) . | |
|---|---|
| Nutrient sɛkshɔn | saiz ( lɛk .) . |
| Kalori dɛn we yu kin gɛt | 70. Di wan dɛn we de wok |
| Protɛin we de mek pɔsin gɛt | 6 gram |
| Tɔtɔl fat (Fɛt) . | 4 gram |
| Kɔlɔstrel | 207 miligram |
| Kabohaydrɛt dɛn | 0 gram dɛn |
| Sɔdiɔm we dɛn kɔl | 65 miligram |
Apat frɔm dat, eg gɛt bɔku tin dɛn we impɔtant fɔ mek di bren wok fayn, lɛk vaytamɛn A, vaytamɛn D, vaytamɛn B12, riboflavin, folate, ayɔn, sɛliniɔm, zink, ɛn kɔlin .
Eg wayt nyutrishɔn
If yu want fɔ ridyus di kalori, fat, ɛn kɔlɔstrel ɛn gɛt di prɔtin bɛnifit dɛn nɔmɔ we eg gɛt, eg wayt na fayn tin fɔ du. Di fat ɛn kɔlɔstrel we de na eg ɔl de insay di yolk.
Na di wayt fɔ big eg nɔmɔ:
- 4 gram fɔ gɛt prɔtin
- 55 miligram fɔ sɔdiɔm
- 6.6 maykrogram fɔ sɛlɛniɔm
- I gɛt 53.8 miligram potashɔm.
Tink bɔt dɛn tin ya we yu de kuk eg
Fɔ bɔyl eg na di izi we fɔ pripia am. Apat frɔm dat, dɛn kin mek dɛn difrɛn we dɛn lɛk ɔmɛlet, eg we dɛn dɔn poch, ɛn eg we dɛn dɔn skram.
Bɔt mɛmba se di it we eg gɛt kin difrɛn difrɛn wan bay aw dɛn kuk am. Fɔ ɛgzampul, we yu bɔyl ɔ poch, dat kin mek yu nɔ gɛt di tin dɛn we yu nid pas fɔ frɛy am dip dip wan. di bεst we fכ gεt di mכst nyutrishכn kכmכt na eg na fכ kuk am pan lכw faya, yuz sכm hεlty כyl (e.g. kokonat כyl).
Impɔtant: Ɔltɛm was yu an fayn fayn wan wit sop ɛn wata ɛnitɛm we yu de ol raw eg, mɔ we yu de separet di yolk ɛn di wayt, bikɔs risk de fɔ gɛt baktriyal infɛkshɔn lɛk Salmonella .
Mɛsej we dɛn kin kɛr go na os
- Eg na it we gɛt bɔku tin fɔ it, i gɛt bɔku prɔtin, vaytamɛn, ɛn minral.
- Bɔku tɛm, i nɔ kin bi prɔblɛm fɔ pɔsin we gɛt wɛlbɔdi fɔ it wan ol eg ɛvride.
- If yu gɛt tin dɛn lɛk at sik, ay kɔlɔstrel, ɔ dayabitis, tɔk to yu dɔktɔ bɔt aw fɔ stɔp di eg we yu de it ɛvri wik.
- Di eg yolk gɛt kɔlɔstrel ɛn fat, ɛn i gɛt valyu vaytamɛn dɛn. Eg wayt gɛt bɔku prɔtin.
- We yu de kuk eg, i go fayn fɔ mek yu stim ɔ kuk am wit smɔl ɔyl pas fɔ dip frɛy am.
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