I go mɔs bi se yu sabi grens lɛk malet, ɔts, ɛn grɛn bins. Sɔm pipul dɛn kin ad grens lɛk ‘Quinoa’, we dɔn rili pɔpul na wi kɔntri, to dɛn it bak. Bɔt yu dɔn ɛva yɛri bɔt wan gren we dɛn kɔl ‘Fonio’? Dis na wan pan di grens dɛn we dɔn ol pas ɔl na di wɔl. Pan ɔl we i dɔn bi tin we pipul dɛn kin it na Afrika kɔntri dɛn fɔ bɔku bɔku tawzin ia, i stil nɔ rili lɛk am na wi pat dɛn. So, tide lɛ wi fɛn ɔltin bɔt di wɔndaful wɛlbɔdi bɛnifit dɛn we ayd insay dis smɔl gren.
Wetin mek dɛn gren dɛn ya we dɛn bin de plant trade trade rili valyu?
Wi ɔl no se ɔl grens wit bran bɛtɛ fɔ wi bɔdi pas rifin grens lɛk wayt bred, bred flawa, ɛn wayt rays. Bɔt sɔntɛnde wi kin bost fɔ it di sem it ɛvride. Na da tɛm de di tin dɛn we dɛn kɔl ‘ancient grains’ kin kam fɔ ɛp wi. Dɛn kin ad nyu flawa to wi it dɛn ɛn dɛn kin gɛt bɔku tin fɔ it.
Yu go dɔn si se dɛn de yuz grens lɛk quinoa fɔ mek salad ɛn ɔda it dɛn. Fornio na gren bak we nɔ kɔmɔn yet na wi kɔntri ɛn i gɛt spɛshal prɔpati. Fɔ mek yu gɛt wɛlbɔdi, i rili impɔtant fɔ it difrɛn it dɛn ɛn nɔto jɔs di sem tin. So, if yu na pɔsin we de tray fɔ it tin dɛn we gɛt wɛlbɔdi, i rili impɔtant fɔ no bɔt nyu tin dɛn we fayn, ɛn we gɛt fayn fayn tin dɛn lɛk dɛn tin ya.
Wetin na di nyutrishɔnal bɛnifit dɛn we Fonio gɛt?
Fornio nɔto jɔs wan gren. Na supamakit we pak wit nyutrishɔn valyu. Lɛ wi tek tɛm luk di men bɛnifit dɛn we i kin gɛt.
| Nyutrishɔn valyu / spɛshal | Wetin dis de du to wi bɔdi |
|---|---|
| B vaytamɛn dɛn (B-Vitamin dɛn) . | Dɛn vaytamɛn ya impɔtant fɔ kɛr nyutriɛnt ɛn ɔksijɛn go ɔlsay na wi bɔdi ɛn fɔ mek wi gɛt ɛnaji frɔm di it we wi de it. Dɛn impɔtant mɔ fɔ mama dɛn we gɛt bɛlɛ ɛn di divɛlɔpmɛnt fɔ di pikin we nɔ bɔn yet. |
| Protɛin we de mek pɔsin gɛt | Fɔ di wan dɛn we de tray fɔ gɛt prɔtin frɔm plant-based it, Fornio na fayn opshɔn. I gɛt amino asid dɛn we impɔtant fɔ mek di mɔsul dɛn gro, fɔ mek di skin gɛt wɛlbɔdi, ɛn fɔ mek di ia gro. |
| Fɔ Bi Wan Ɔl Gren | Bikɔs dɛn nɔ rifin am lɛk wayt rays, dɛn nɔ de pul di bran ɛn di jem na fonio, so i de kip di maksimal fayv ɛn ɔda tin dɛn we de mek i fayn. |
| I nɔ gɛt gluten | Bɔku pipul dɛn nɔ kin gɛt alɛji fɔ di prɔtin gluten we de insay wit flawa. Fornio na gren we gɛt fayn fayn tin dɛn we pɔsin kin it we yu nɔ de fred. |
| Low Glycemic Index we nɔ gɛt bɛtɛ tin fɔ du | Dis na di tin we impɔtant pas ɔl. If wi it fonio, i nɔ de mek wi blɔd shuga go ɔp wantɛm wantɛm. So, dis na it we rili fayn fɔ pipul dɛn we gɛt Dayabitis ɛn di wan dɛn we de tray fɔ kɔntrol dɛn wet. |
| Gud fɔ di intestines | Dis na gud it fɔ di bɛnifit baktri dɛm we de liv na wi insay. Fɔ kip dɛn gud baktri ya fayn fayn wan rili impɔtant fɔ wi imyun sistɛm ɛn bak fɔ wi maynd wɛlbɔdi. |
Di tin we impɔtant pas ɔl na dat fonio na it we gɛt low-glycemic index. Fɔ tɔk am simpul wan, i de pul ɛnaji sloslo, ɛn i nɔ de mek di blɔd shuga go ɔp wantɛm wantɛm lɛk fɔ drink drink we gɛt shuga. Dis min se yu kin de angri fɔ lɔng tɛm.
If yu want fɔ no mɔ bɔt aw fɔ ad prɔtin to yu it, i go fayn fɔ mek yu tɔk to yu dɔktɔ .
Usay dɛn dɔn gro Fɔniɔ? Wetin na in istri?
Fornio na wan gren we kɔmɔt na Wɛst Afrika. Di wan dɛn we de stɔdi bɔt aw pipul dɛn bin de du tin trade trade biliv se mɔtalman dɔn de plant dis gren fɔ pas 7,000 ia. Imajin aw dat dɔn ol!
Di men rizin we mek pipul dɛn lɛk dis gren na dɛn say dɛn de na bikɔs i rili izi fɔ gro. Ɛn dɛn kin avɛst am kwik pas ɔda grens dɛn. Bɔt trade, if dɛn nɔ bin gɛt mashin, fɔ sheb dɛn smɔl smɔl sid dɛn ya, na bin bɔku wok. Insay di vilej dɛn, pipul dɛn bin de klaym pan haystaks ɛn step pan dɛn fɔ separet di sid dɛn, ɛn afta dat dɛn bin de drɛy na di san.
Aw wi go ad Fonio to wi it?
Fornio na gren we yu kin yuz difrɛn we dɛn, jɔs lɛk aw wi kin yuz sɔg flawa ɛn rays flawa.
- Mek pɔrit: Yu kin miks fonio sid wit kokonat milk fɔ mek pɔrit we fayn ɛn we gɛt fayn fayn tin dɛn fɔ it.
- Fɔ salad: If yu ad bɔyl fonio bins to salad, i de ad ɔl tu nyutrishɔn ɛn freshnɛs.
- Mek am lɛk Uppuma: Jɔs lɛk aw yu de mek Uppuma wit semolina, yu kin mek am wit fonio bak.
- Flawa: Dɛn kin mek Fornio fɔ mek flawa fɔ mek tin dɛn lɛk roti, bred, ɛn kek.
- Fɔ Smoothies: Yu kin inkrisayz di fayv we de insay yu smoothie bay we yu ad sɔm fronojo paoda pan am.
Fornio kin at fɔ fɛn am smɔl na wi rɛgyula stɔ dɛn. Bɔt yu kin ɔda am na sɔm wɛlbɔdi it stɔ dɛn ɔ na di Intanɛt. If yu de luk fɔ it we nɔ gɛt gluten, de tray fɔ kɔntrol dayabitis, ɔ jɔs want fɔ tray nyu flawa, Fornio go bi fayn tin fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Fonio na wan ol gren we kɔmɔt na Afrika wit rili ay nyutrishɔn valyu .
- I nɔ gɛt gluten ɛn i gɛt bɔku prɔtin, fayv, ɛn B vaytamɛn dɛn.
- Bikɔs Fornio gɛt smɔl glycemic index , i de mek di shuga we de na di blɔd nɔ go ɔp wantɛm wantɛm. Dis kin mek i fayn fɔ pipul dɛn we gɛt dayabitis ɛn di wan dɛn we de tray fɔ kɔntrol dɛn wet.
- Yu kin ad dis to difrɛn it dɛn lɛk pɔrit, salad, ɛn sup.
- If yu gɛt ɛni sik, i go fayn fɔ mek yu go to yu dɔktɔ bifo yu ad nyu tin to yu it.
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