Wi ɔl dɔn si difrɛn kayn nɛt dɛn we wi de go na di stoa. Jɔs lɛk kash, pinat, ɛn amɔnd, hazelnut na wan kayn nɛt we rili te ɛn we gɛt wɛlbɔdi. Sɔntɛm yu dɔn it dɛn wit chɔklɛt. Dɛn tan lɛk smɔl bɔl, we di sayz tan lɛk big mabul. We dɛn it dɛn raw, dɛn kin gɛt kranch tɛkstɔr wit ‘chili’ kɔtin. Bɔt di wɛlbɔdi bɛnifit dɛn we ayd insay dɛn smɔl smɔl nɛt dɛn ya nɔto tin we nɔ impɔtant. So tide, lɛ wi tɔk bɔt aw dɛn wɔndaful nɛt ya we dɛn kɔl hazelnut fayn fɔ wi bɔdi.
Wetin na di men wɛlbɔdi bɛnifit dɛn we hazelnut gɛt?
Hazelnut nɔto jɔs snek we fayn fɔ it. Dɛn na fayn we fɔ gɛt plant-based protin ɛn gi wi bɔdi kwik kwik wan fɔ gɛt ɛnaji. Apat frɔm dat, dɛn gɛt bɔku ɔda bɛnifit dɛn. Lɛ wi tek tɛm luk di men bɛnifit dɛn we wi go gɛt.
1. I de ɛp fɔ mek yu at gɛt wɛlbɔdi
Tink bɔt am, wi at tan lɛk di injin na wi bɔdi. So aw i impɔtant fɔ kia fɔ am gud gud wan? Hazelnut na it we gɛt bɔku Omega-3 fat asid . Dɛn Omega-3 ya tan lɛk di at in bɛst padi. Risach dɔn sho se dɛn gɛt wɔndaful pawa fɔ ridyus di risk fɔ gɛt at sik.
Nɔto dat nɔmɔ, hazelnut gɛt bɔku pawaful tin dɛn we de mek pɔsin nɔ gɛt bɔdi . Fɔ tɔk am simpul wan, dɛn antiɔksidant ya de ridyus di damej we di sɛl dɛn na wi bɔdi de pwɛl, dat na, ɔksidativ strɛs . Dis oksidativ strεs na in de kכntribyut to sik dεm lεk haypatεnshכn. di fεnolik kכmpawnd dεm we de insay hazelnut de εp fכ ridyus di lεvεl fכ bad kכlestכl na wi bכdi εn kכntrכl inflameshn we nכ nid na di bכdi. We ɔl dɛn tin ya kam togɛda, wi at kin gladi ɛn gɛt wɛlbɔdi.
2. I kin ɛp fɔ ridyus di risk fɔ gɛt kansa
Di wɔd kansa de mek wi fred. As wi bin dɔn tɔk, we di ɔksidativ strɛs we de go ɔp kin mek i gɛt sɔm kayn kansa. di antioksidant enzym dεm lεk manganese superoxide dismutase, we de insay hazelnut, kin εp fכ ridyus dis oksidativ strεs εn kכntrכl di risk fכ kεnsar.
Di tin we impɔtant pas ɔl na dat, hazelnut gɛt bɔku vaytamɛn E. Vitamin E tan lɛk shild we de protɛkt wi bɔdi in sɛl dɛn frɔm damej we kin mek wi gɛt kansa.
Apat frɔm dat, hazelnut na bɔku bɔku kemikal dɛn we dɛn kɔl proanthocyanidins , we dɛn biliv se kin ɛp fɔ ridyus di risk fɔ gɛt kansa. Test-tyub ɛn animal stɔdi dɔn sho se dɛn kɔmpawnd ya kin ɛp fɔ mek dɛn nɔ gɛt ɛn trit sɔm kayn kansa. Pan ɔl we dɛn nid fɔ du mɔ risach fɔ si if dɛn tin ya kin apin to mɔtalman, dɛn tin ya we dɛn dɔn fɛn fɔs rili prɔmis.
Lɛ wi luk di it dɛn we de insay hazelnut.
Hazelnut nɔ gɛt ɛni kɔlɔstrel atɔl. Bifo dat, dɛn gɛt fayn fayn fat dɛn lɛk omega-3, we fayn fɔ di at. Dɛn tin ya de gi wi bɔdi gud ɛnaji.
Apat frɔm dat, hazelnut na ples usay dɛn kin kip vaytamɛn ɛn minral dɛn. Na dis na wetin dɛn gɛt:
- Vitamin E we gɛt di sik
- Tiamin (vitamin B1) we de na di bɔdi.
- Magnɛsiɔm we dɛn kɔl
- Kɔpa
- Manganese we dɛn kɔl
- Vitamin B6 we gɛt di sik
- Folate we dɛn kɔl
- Fɔsfɔr we dɛn kɔl
- Potashɔm we gɛt di sik
- Zink (Tuttanagam) we dɛn kɔl .
Ɔl dɛn tin ya impɔtant fɔ difrɛn tin dɛn we de apin na wi bɔdi.
| Infɔmeshɔn bɔt it fɔ 50 gram hazelnut (1 paket we gɛt 50 gram) . | |
|---|---|
| Di kayn fid we dɛn kin gi | Sayz |
| Kalori (ɛnaji) . | 314. Na 314 |
| Bɔmp | 30.4 gram na di gram |
| Kɔlɔstrel | 0 miligram |
| Sɔdiɔm we dɛn kɔl | 0 miligram |
| Kabohaydrɛt dɛn | 8.35 gram |
| Fayba we dɛn kɔl | 4.85 gram |
| Suga | 2.17 gram |
| Protɛin we de mek pɔsin gɛt | 7.5 gram na yu |
Yu tink se i fayn fɔ it di kayn we aw yu want bikɔs i fayn fɔ yu? - Lɛ wi tek tɛm bɔt di kwantiti!
Dis na pɔynt we rili impɔtant. Nat lɛk hazelnut gɛt lɛk 80% fat. Pan ɔl we bɔku pan dɛn na fat we gɛt wɛlbɔdi, i impɔtant fɔ mɛmba se wan gram fat gɛt tu tɛm pas wan gram kabɔhaydrɛt ɔ prɔtin.
Dat min se if yu it wan bɔnch hazelnut, yu kin ad bɔku kalori to yu bɔdi we yu nɔ ivin no. So, i rili impɔtant fɔ tek tɛm wit di bɔku bɔku it dɛn we yu de it. Di bɛst tin na fɔ mɛzhɔ di amount we yu nid fɔ wan de, lɛk wan smɔl kɔp, pas fɔ it wan paket hazelnut wan tɛm. Dɔn yu kin ɛnjɔy dis it we gɛt fayn fayn tin dɛn wit kɔntrol.
Wan ɔda tin na dat, di wɛlbɔdi bɛnifit dɛn we dɛn nɛt ya gɛt kin lɔs if dɛn kɔt dɛn bɔku bɔku wan wit shuga, chɔklɛt, ɔ sɔl. If yu de it hazelnut fɔ in wɛlbɔdi bɛnifit, tray fɔ de fa frɔm di chɔklɛt ɛn di wan dɛn we gɛt sɔl as yu ebul ɛn it am di we aw dɛn de.
Aw fɔ ad hazelnut to yu it?
Yu kin it fresh hazelnut raw bay we yu pul am ɛn it di kernels we de insay. Bɔt yu kin ad dɛn bak to di it dɛn we yu de it ɛvride. Dis go ad wan spɛshal flawa ɛn nyutrishɔn to di it. Hazelnut kin fayn wit tin dɛn lɛk chɔklɛt, fig, banana, ɛn karamel.
Na sɔm fayn fayn it dɛn we yu kin mek yuz hazelnut:
- Biskit ɛn kuki dɛn
- Di kayn bred dɛn we dɛn kin mek
- Mufin dɛn we dɛn kin yuz
- Frut kek we dɛn kin mek
- Brownies we dɛn kin yuz
- Salad (dɛn kin kɔt am ɛn sprinkl pan am) .
- Sɔm kayn sup dɛn
- Yu kin ad smɔl bak to wi ɔtmil pɔrit ɔ ivin yogɔt.
If yu gɛt ɛnitin fɔ wɔri bɔt fɔ ad sɔntin lɛk dis to yu it, mɔ if yu gɛt ɔda mɛrɛsin, i go fayn fɔ tɔk to yu dɔktɔ bɔt am.
Mɛsej we dɛn kin kɛr go na os
- Hazelnut rili fayn fɔ yu at wɛlbɔdi bikɔs i gɛt bɔku omega-3 ɛn antiɔksidant.
- Di vaytamɛn E ɛn ɔda tin dɛn we de insay dɛn tin ya kin ɛp fɔ ridyus di risk fɔ gɛt kansa.
- Pan ɔl we hazelnut na wɛlbɔdi, i gɛt bɔku kalori, so tek tɛm wit ɔmɔs yu de it. Wan anful wan de na inf.
- Bifo yu it hazelnut we dɛn kɔt wit shuga, sɔl, ɔ chɔklɛt, it natura, raw hazelnut ɛnitɛm we i pɔsibul.
- Jɔs lɛk ɛni it, i go fayn fɔ put hazelnut as pat pan di it we balans.
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