Yu dɔn ɛva si big, flat, grɛn ɔ krim kɔlɔ bin na di grosa? Sɔm pipul dɛn kin kɔl dɛn bɔta bins bak. Akchuali, wi de tok abaut Lima bins. Dɛn tin ya nɔto jɔs fayn fayn snek, bɔt na supa it we de gi wɔndaful bɛnifit to wi bɔdi. So tide, lɛ wi tɔk bɔt di hiden wɛlbɔdi bɛnifit dɛn we dɛn lima bin ya gɛt.
Wetin na dɛn lima bin ya?
Fɔ tɔk am simpul wan, lima bins na wan kayn ligɛm, we fiba chikip, grɛn bins, ɛn lentil. Dɛn gɛt dɛn nem frɔm di siti we nem Lima, we na di kapital siti na Pɛru. Fɔ lɔng lɔng tɛm naw, pipul dɛn na Sawt ɛn Sɛntral Amɛrika dɔn de yuz dɛn bins ya fɔ mek dɛn gɛt trɛnk ɛn fɔ gɛt tin fɔ it.
Insay wi kɔntri, bɔku tɛm wi kin si lima bin dɛn we dɛn dɔn dray, we dɛn put insay tin, ɔ we dɛn dɔn frɔz. Dɛn kin kɔl dɛn pipul ya difrɛn nem dɛn. Dɛn kin kɔl Bɔta Bins ɛn Dabl Bins bak di sem tin. So ilɛk us nem dɛn gi am, di kwaliti na di sem.
Amazing health benefits of lima bins
Bins na wan supamakit we gɛt bɔku prɔtin, fayv, ɛn bɔku tin dɛn we de mek pɔsin gɛt wɛlbɔdi. Lima bins gɛt mɔ pan dɛn bɛnifit ya. Lɛ wi tek tɛm luk wetin na dɛn bɛnifit dɛn de.
| Di bɛnifit fɔ wɛlbɔdi biznɛs | Aw i kin afɛkt di bɔdi |
|---|---|
| Kɔntrol fɔ gɛt dayabitis | biכs fכ di sכlubul fayba we de insay, di kכbaidret dεm we wi de it de abzכp sכmtεm di bכdi. Dis min se di blɔd shuga nɔ kin go ɔp wantɛm wantɛm. Dis kin rili fayn fɔ pɔsin we gɛt dayabitis. |
| Dijestiv sistɛm wɛlnɛs | Di fayv we nɔ de sɔlv insay de de wok lɛk brum fɔ klin wi insay. I de mek pɔsin nɔ gɛt kɔnstipɛshɔn ɛn i de ridyus di risk fɔ gɛt tin dɛn lɛk ɛmoroyd. I de ɛp bak fɔ mek di bɛnifit baktri dɛm we de na di intestinal bɔku ɛn fɔ mek di risk fɔ gɛt kansa na di kɔlon nɔ bɔku. |
| At Wɛlbɔdi | Lima bins nɔ gɛt ɛni bad bad sɛtyuret fat ɔ kɔlɔstrel. Bifo dat, dɛn gɛt fayn fayn fat dɛn. Dɛn tin ya kin mek di bad kɔlɔstrel (LDL kɔlɔstrel) we de na di blɔd go dɔŋ, ɛn dis kin mek i nɔ gɛt bɔku sik dɛn na di at ɛn di blɔd. Dɛn kin ɛp bak fɔ kɔntrol blɔd prɛshɔn. |
| Fɔ mek dɛn nɔ gɛt anemia | Lima bins na tin we gɛt bɔku ayɛn . Wan kɔp lima bins we dɛn kuk de gi lɛk wan kwata pan di ayɛn we dɛn nid ɛvride. Ayɔn dɛfisiɛns anemia na kɔmɔn tin, mɔ pan uman dɛn. Lima bins na big sɔlv fɔ dis. |
| Fɔ mek di bren wok fayn | di minral manganis we de ya implεnt fכ divεlכpmεnt na di bren εn fכ εkshεnj mεsej bitwin di nεv sεl dεm (nyurotransmitta dεm). Dis kin mek pɔsin mɛmba gud gud wan ɛn in bren kin gɛt wɛlbɔdi. |
| Kɔntrol we yu gɛt wet | Bikɔs lima bins gɛt bɔku prɔtin ɛn fayv, i kin ɛp yu fɔ fil ful ivin afta yu it smɔl. Dɛn kin tek lɔng tɛm bak fɔ digest, we kin mek di angri bigin te. Dis kin ɛp fɔ kɔntrol di it we yu de it pasmak ɛn ɛp yu fɔ gɛt wɛlbɔdi wet. |
Aw lima bins gɛt nyutrishɔn?
Apat frɔm ayɛn, prɔtin, ɛn fayv, lima bin gɛt bɔku ɔda tin dɛn we gɛt valyu.
- Molibdεn: I de εp fכ brok dכn di protin dεm εn pul di tכxin dεm na di bכdi.
- Kɔpa: I impɔtant fɔ mek dɛn mek ɛnaji ɛn fɔ mek blɔd vesel dɛn.
- Folate (Vitamin B9): I impɔtant fɔ mama dɛn we gɛt bɛlɛ. I de mek di nyural tyub nɔ fayn na di pikin.
- Fɔsfɔr: I impɔtant fɔ mek di bon ɛn tit gro.
- Thiamine (Vitamin B1): I de ɛp fɔ chenj it to ɛnaji.
Tink bɔt dis: Wan kɔp (we na lɛk 170 gram) lima bins we dɛn dɔn kuk gɛt:
- Kalori dɛn: 209
- Protɛin: 12 gram
- Fat: 0.5 gram
- Kabohaydrɛt: 40 gram
- Fayba: 9 gram
Bɔt mɛmba se, tin dɛn we dɛn kin put insay tin fɔ lima bin gɛt bɔku sɔl (sɔdiɔm). If yu it sɔl pasmak, dat nɔ go fayn fɔ di at. So, if yu de yuz tin bins, was am fayn fayn wan wit wata bifo yu yuz am fɔ pul di sɔl.
Aw fɔ tek am? Aw fɔ kuk am?
Lima bins de na supamakit dɛn ɔlsay na di ia, dɛn kin frɔz am, put am na tin, ɔ dɛn kin drɛy am. I bɛtɛ fɔ pik bins we dɛn dɔn dray ɔ we dɛn dɔn frɔz.
- Bins we dɔn dray: Sok am insay wata fɔ wan nɛt bifo yu kuk. Dis go ɛp dɛn fɔ kuk kwik ɛn te.
- Frɔzɛn ɛn tin bins: Yu kin kuk dɛn tin ya stret frɔm di tin, bɔt nɔ fɔgɛt fɔ rins dɛn if dɛn put dɛn insay tin.
Sɔm fayn fayn we dɛn fɔ mek am
- Boil am fayn, ad smɔl ɔliv ɔyl, ɛn sote am wit galik.
- Mek wan fayn salad bay we yu miks kɔn wit bɛl pepa.
- Ad am to it dɛn lɛk sandwich ɛn pasta fɔ mek dɛn gɛt mɔ nyutrishɔn valyu.
- Blend gud gud wan ɛn mek am krim ɛn yuz am as hummus.
Yu tink se prɔblɛm de we go mek yu gɛt prɔblɛm? Tin dɛn we yu fɔ no
Lima bins na it we rili sef ɛn we gɛt fayn fayn tin dɛn fɔ it, bɔt i fayn fɔ no bɔt sɔm tin dɛn.
1. Gas ɛn blo: Sɔm pipul kin gɛt gas ɛn blo afta dɛn it lima bins. Dis na bikɔs dɛn gɛt bɔku fayv. Di bɛst we fɔ ridyus dis na fɔ kuk di bins dɛn fayn fayn wan . If yu de yuz dray bins, if yu sok am insay wata fɔ at le 4 awa, dat kin ɛp fɔ ridyus dis prɔblɛm.
2. Alɛji: If yu gɛt alɛji to ligɛm lɛk chikip, soya, ɔ lentil, i go fayn fɔ go to yu dɔktɔ bifo yu it lima bins.
3. Saynayd Risk: Nɔ mek yu fred wit dis. Lisin gud gud wan. Sɔm ligɛm, inklud lima bins, gɛt wan kɔmpawnd we dɛn kɔl ‘linamarin’ we dɛn raw . Dis kin tɔn to pɔyzin we dɛn kɔl saynayd if yu it am raw.
Bɔt, di impɔtant tin na dat, dis kɔmpawnd kin pwɛl kpatakpata we dɛn kuk di lima bins fayn fayn wan (dɛn dɔn bɔyl am fayn fayn wan). So, nɔ ɛva it lima bins raw ɔ we nɔ kuk fayn. As lɔng as dɛn kuk dɛn fayn, natin nɔ de fɔ wɔri bɔt.
If yu gɛt wan sik we yu nɔ gɛt bɛtɛ minral, lɛk we yu nɔ gɛt ayɔn, i go fayn fɔ mek yu tɔk to yu dɔktɔ bɔt dɛn kayn it ya ɛn aks fɔ advays.
Mɛsej we dɛn kin kɛr go na os
- Lima bins (bɔta bins) na supamakit we gɛt bɔku prɔtin, fayv, ayɛn, ɛn bɔku ɔda tin dɛn we de mek pɔsin gɛt bɔdi.
- I rili fayn fɔ kɔntrol dayabitis, at wɛlbɔdi, fɔ lɛf fɔ it bɔku bɔku it, ɛn fɔ mek pɔsin nɔ gɛt kɔnstipɛshɔn.
- If yu de yuz tin bins, mek shɔ se yu was am fayn fayn wan ɛn pul di sɔl.
- Nɔ ɛva it am raw. We yu kuk am fayn fayn wan, i kin pul ɔl di bad bad tin dɛn we de insay di bɔdi, ɛn dis kin mek i bi it we rili sef ɛn we gɛt wɛlbɔdi.
- If yu gɛt ɛni alɛji ɔ wɛlbɔdi prɔblɛm, tɔk to yu dɔktɔ bifo yu ad ɛni nyu tin to yu it.
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