Yu dɔn yɛri bɔt dis frut we dɛn kɔl Mandarin Ɔrɛnj? Sɔntɛm yu dɔn si am ɛn it am. Dis na frut we de insay di sitrus famili, jɔs lɛk di ɔrɛnj, lɛmon, ɛn grep we wi ɔl sabi gud gud wan. We yu kɔmpia dɛn mandarin ya to ɔrɛnj we dɛn kin yuz ɔltɛm, dɛn smɔl, dɛn swit, ɛn i izi fɔ pul dɛn. Yu go sɔprayz fɔ no aw bɔku bɛnifit dɛn de ayd insay dis smɔl frut fɔ yu bɔdi!
Wetin mek dɛn mandarin ɔrɛnj ya so gud?
Mandarin nɔto jɔs wan fayn fayn frut we izi fɔ it. Dɛn na wan supa nyutrishɔn pawa haus we pak wit vaytamɛn, minral, ɛn antiɔksidant. Ɔl dɛn tin ya impɔtant fɔ mek wi bɔdi gɛt wɛlbɔdi. Lɛ wi tek wan luk pan di men wɛlbɔdi bɛnifit dɛn we yu kin gɛt we yu it dis smɔl, fayn frut.
1. Ebul fɔ fɛt sik
Tink bɔt am, sitrus frut dɛm lɛk mandarin ɛn tanjɛrin kin gɛt dɛn fayn fayn, dip ɔrɛnj kɔlɔ frɔm kɔmpawnd dɛm we dɛn kɔl `(Beta-carotene)` ɛn `(Beta-cryptoxanthin).` Dɛn tin ya na pawaful antiɔksidant. Risach dɔn sho bak se dɛn kin ridyus di risk fɔ gɛt sɔm kayn kansa.
I sɔprayz fɔ no se dɛn mandarin ya gɛt mɔ beta-karotin ɛn beta-kriptɔksantin pas ɔrɛnj dɛn we dɛn kin yuz ɔltɛm.
wi bכdi de kכnvכlt dεn tu kכmpawnd dεm ya to vaytam in A. Vitamin A implεnt fכ gεt hεlth imyun sistεm, gud vishכn, εn nכmal bכdi divεlכpmεnt.
Mandarins gɛt bɔku vaytamɛn C bak.Dis na impɔtant tin bak fɔ mek di imyun sistɛm wok, fɔ mek di skin gɛt wɛlbɔdi, ɛn fɔ mek wund wɛl. Di tin we impɔtant pas ɔl fɔ mɛmba na dat yu bɔdi de tek vaytamɛn C frɔm natura it dɛn lɛk dɛn wan ya bɛtɛ pas frɔm wan big doz vaytamɛn C we yu tek as pil.
2. I de ɛp fɔ kɔntrol di kɔlɔstrel lɛvɛl
Mandarin na fayn it we nɔ gɛt wan drop kɔlɔstrel. So yu kin ad dɛn to yu it we yu nɔ de fred. Dɛn gɛt gud fayba we kin sɔlv . Dis kayn fayv kin mek yu fil ful ivin afta yu it smɔl.
dεn sho se sכlubul fayv de εp fכ lכs di "bad kכlestכl" na wi bכdi. Wi kin kɔl dis bad kɔlɔstrel LDL kɔlɔstrel pan mɛrɛsin . Dis kin gɛda na di blɔd vesel ɛn mek pɔsin gɛt at sik. So, if yu put yu LDL lɛvɛl dɔŋ, dat kin mek yu nɔ gɛt at atak ɔ strok.
3. I de ɛp fɔ ridyus di ay blɔd prɛshɔn
Di fayv we de insay mandarin de ɛp bak fɔ kɔntrol di ay blɔd prɛshɔn. Dis sik kin kam wae yu de it tin wae gɛt bɔrku fat, drink pasmak rɔm, ɔr smok. If dɛn nɔ kɔntrol am fayn, i kin mek pɔsin gɛt at sik. If yu it frut dɛn we gɛt bɔku fayv, dat kin ɛp fɔ mek yu blɔd prɛshɔn go dɔŋ ɛn liv fayn layf.
Nɔto dat nɔmɔ, mandarin gɛt wan minral bak we dɛn kɔl potassium . Potashכm de εp fכ pul di sodium (sכlt) we pasmak na di bכdi. I de ɛp bak fɔ ridyus di blɔd prɛshɔn bay we i de rilaks di tɛnsiɔn we de na di blɔd vesel dɛn wɔl.
4. Fɔ mek di bon dɛn strɔng
Apat frɔm potashɔm, mandarin gɛt di minral dɛn bak we dɛn kɔl kalsiɔm ɛn magnɛsiɔm . Dɛn dɔn si se pipul dɛm we de put mɔ pan dɛn tri minral ya na dɛn it gɛt ay bon minral density. Fɔ tɔk am simpul wan, dis min se yu bon dɛn strɔng ɛn i nɔ kin brok izi wan.
Infɔmeshɔn bɔt nyutrishɔn fɔ di mandarin dɛn
Mandarins na naturally swit, so nid nɔ de fɔ ad ɛkstra shuga fɔ mek dɛn swit. Dem na big solushon wen yu de krayv somtin swit. Dɛn nɔ gɛt bɔku fat ɛn sodium bak, we de mek dɛn bi snek we rili gɛt wɛlbɔdi .
Na di nyutrishɔnal valyu dɛm fɔ wan tipik mandarin, we gɛt lɛk 2 1⁄2 inch in dayamita:
| Di kayn fid we dɛn kin gi | Sayz |
|---|---|
| Kalori dɛn we yu kin gɛt | 47. Na di 47 |
| Protɛin we de mek pɔsin gɛt | 1 gram |
| Bɔmp | 0 gram dɛn |
| Kabohaydrɛt dɛn | 12 gram |
| Fayba we dɛn kɔl | 2 gram na yu |
| Suga | 9 gram |
Tek tɛm we yu de pik ɛn it mandarin.
Apat frɔm we dɛn kin bay am as fresh frut, dɛn kin gɛt tin dɛn bak we dɛn kin yuz fɔ mek mandarin na di makit. Bɔt sɔntɛnde, di lɛbl dɛn we de na dɛn tin dɛn ya kin mek pipul dɛn nɔ no di tru. So, i rili impɔtant fɔ rid di lɛbl gud gud wan bifo yu pik wan tin we dɛn kin put insay tin fɔ it.
- Di wan dɛn we dɛn rayt "in light syrup" dɔn ad shuga.
- Pakɛj dɛm we se "nɔ ad shuga" ɛn "pak insay wata" kin gɛt atifishal switin.
- So, if yu want fɔ gɛt di bɛst vaytamɛn C ɛn di smɔl kalori, luk fɔ di lɛbl we se "insay jus."
Fɔ it mandarin rili izi. Hol di frut wit yu tu an, kip di flat sayd ɔp. Naw yuz yu big an fɔ pok di peel na di midul. Dɔn di peel go kɔmɔt izi wan. Afta yu dɔn pul di frut, yu jɔs gɛt fɔ split di frut insay tu ɛn it di tesi bit dɛn.
Yu kin ad fresh mandarin ɔrɛnj to tin dɛn lɛk dis fɔ mek yu it dɛn ivin swit mɔ:
- Frut ɔ vɛjitebul salad
- Frut kebab dɛn we dɛn kin yuz
- Smoothies we dɛn kin mek
- Oatmil we dɛn kin mek
- Yogɔt (yogɔt parfait dɛn) .
If yu gɛt ɛni sik ɔ yu gɛt ɛnitin fɔ wɔri bɔt aw yu de it, i go fayn fɔ mek yu tɔk to yu dɔktɔ bɔt am.
Mɛsej we dɛn kin kɛr go na os
- Mandarin ɔrɛnj na wan supafrut we de mek di bɔdi gɛt di imyuniti, we gɛt bɔku vaytamɛn C ɛn vaytamɛn A.
- I fayv ɛn potashɔm de ɛp fɔ kɔntrol bad kɔlɔstrel (LDL) ɛn ay blɔd prɛshɔn.
- I de mek di bon dɛn strɔng bikɔs i gɛt kalsiɔm, magnɛsiɔm, ɛn potashɔm.
- Dɛn tin ya swit bay dɛnsɛf, dɛn nɔ gɛt fat, ɛn i izi fɔ it snek dɛn we gɛt wɛlbɔdi.
- We yu de bay tin mandarin, pik di wan dɛn we dɛn rayt "in juice" we nɔ ad shuga ɔ atifishal switin.
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