Wit tide bizi laif, brekfas na problem fo plenti pipul. So, ɔlman de luk fɔ sɔntin we dɛn kin pripia kwik ɛn izi, ɛn we fayn bak fɔ wɛlbɔdi . Pan dɛn tin ya, Muesli na tin we bɔku pipul dɛn lɛk fɔ it. Yu tink se dis Muesli we dɛn kin mek bay we dɛn ad tin dɛn lɛk ɔts, nɛt, ɛn dray frut, rili bɛnifit lɛk aw wi tink? Ɔ i gɛt bad tin we wi nɔ no bɔt? Mek wi no bɔt dis tide.
Di impɔtant tin fɔ it brɛf we gɛt wɛlbɔdi
Brekfas na it we de gi wi di enaji we wi nid fɔ di de ɛn i rili impɔtant fɔ wi wɛlbɔdi. Sɔm pipul dɛn kin skip fɔ it brɛf fɔ tray fɔ lɛf fɔ it bɔku bɔku it dɛn, bɔt fɔ tru, i kin du di kɔmɔn tin.
Imajin, if yu skip brɛf ɛn afta dat yu rili angri insay di de, yu kin dɔn it bɔku it wan tɛm. Na di sem tin kin apin to dina. Dis kin mek tin lɛk blɔd shuga ɛn kɔlɔstrel lɛvɛl nɔ balans. Wan stɔdi we dɛn du na Havad Yunivasiti sho se man dɛn we nɔ de it brɛf kin gɛt 27% pan di risk fɔ gɛt at atak ɔ day wit at sik pas di wan dɛn we de it brɛf.
If yu nɔ it brɛf, dat kin gɛt fɔ du bak wit dɛn tin ya we kin mek yu gɛt prɔblɛm:
- Fat
- Di ay blɔd prɛshɔn
- Di ay kɔlɔstrel lɛvɛl
- Shuga
Brekfas impɔtant, mɔ fɔ pikin dɛn we dɔn rich skul ej. Stɔdi dɔn sho se pikin dɛn we de it gud brɛf we gɛt fayn fayn tin dɛn, kin du bɛtɛ na skul. Dis na bikɔs brɛf de gi di pawa we i nid fɔ mek di bren wok fayn.
Ɛn sɔm pan di bɛnifit dɛn we pikin dɛn go gɛt:
- Di divɛlɔpmɛnt fɔ mɛmba
- I go ebul fɔ sɔlv prɔblɛm dɛn mɔ ɛn mɔ
- Inkris na di ɛgzam mak
- Di pipul dɛn we de atɛnd skul de go bifo.
- Fɔ de insay gud maynd
- Di ebul fɔ de wach ɛn pe atɛnshɔn mɔ
Di bɛnifit dɛn we ɔts de gi fɔ wɛlbɔdi na muesli
Di men tin we dɛn kin yuz fɔ mek muesli na ɔts. Oats na wan kayn gren we gɛt bɔku fayv, we rili bɛnifit wi bɔdi. Ɔts gɛt wan spɛshal kayn fayv we kin sɔlv we dɛn kɔl beta-glucan .
Fɔ tɔk am simpul wan, beta-glukan dɛn de slo di dijeshɔn prɔses. Dis min se yu kin fil ful ivin afta yu it smɔl, ɛn yu nɔ kin fil angri. Dis kin ɛp fɔ kɔntrol di we aw yu de it pasmak ɛn i kin ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn .
Oats na it we gɛt bɔku tin dɛn fɔ:
- Fayba we dɛn kɔl
- Fɔsfɔr we dɛn kɔl
- Tiamin we gɛt di sik
- Magnɛsiɔm we dɛn kɔl
- Zink we dɛn kɔl Zinc
Di fayv we de sɔlv ɛn we nɔ de sɔlv insay ɔts de gi bɔku ɔda bɛnifit to wi bɔdi. Fɔ it tin we gɛt bɔku fayv:
- I kin mek di bad bad kɔlɔstrel nɔ bɔku.
- I de ɛp fɔ kɔntrol di shuga we de na di blɔd.
- I de ɛp fɔ mek yu gɛt wɛlbɔdi wet.
- I de ridyus di risk fɔ gɛt difrɛn kayn kansa.
- I de ridyus di risk fɔ gɛt at sik.
- I de mek prɔblɛm dɛn lɛk kɔnstipɛshɔn ɛn i de rigul di bɔdi we de muv.
- I de ridyus di risk fɔ gɛt kansa na di kɔlon.
Benefits of Nuts we dɛn ad to Muesli
Wan ɔda big tin bɔt muesli na di difrɛn difrɛn nɛt dɛn. Nat lɛk amɔnd, kash, ɛn walnut na say usay dɛn kin kip tin dɛn we go ɛp yu at.
Lɛ wi tek tɛm luk di tin dɛn we de insay dɛn nɛt ya we de ɛp yu at ɛn di bɛnifit dɛn we dɛn de gi.
| Kɔmpawnd | Bɛnifit dɛn fɔ di bɔdi |
|---|---|
| Fat dɛn we nɔ gɛt sɛtyuret | Dɛn kɔl dɛn tin ya "gud fat." Dɛn kin ɛp fɔ ridyus di lɛvɛl we di bad kɔlɔstrel (LDL) de na di bɔdi. |
| Omega-3 fεt asid dεm | Na wan kayn fat asid we rili bɛnifit di at, we de mek di at nɔ bit ɔltɛm ɛn i de ridyus di risk fɔ gɛt at atak. |
| Vitamin E we gɛt di sik | I de ɛp fɔ mek di plek nɔ bɔku na di blɔd vesel dɛn. Dis plek na in de mek di blɔd vesel dɛn blok ɛn mek at sik. |
| L-arginin we dɛn kɔl | Dis kɔmpawnd de ɛp fɔ mek di blɔd vesel dɛn wɔl dɛn ebul fɔ chenj ɛn i de mek di blɔd nɔ klin. |
| Plant stεrɔl dɛn | Wan ɔda valyu kɔmpawnd we de ɛp fɔ ridyus di kɔlɔstrel lɛvɛl na di bɔdi. |
Tin dɛn we yu fɔ tek tɛm wit we yu de it muesli
Wi don de tok boht di behnifit dem na muesli fo sohm tem naw. Bɔt wan ɔda say de we wi nid fɔ tek tɛm wit. Dat na shuga .
Ɛspɛshali di muesli we dɛn pak ɛn pripia kin gɛt bɔku shuga. Sɔntɛnde, dɛn kin ad mɔ shuga pas aw wi kin no. Wan kɔp we dɛn kin bay na stɔ, kin gɛt lɛk 26 gram shuga. Dat na pas 6 ti spɔnj!
Wi ɔl nid fɔ no di bad tin dɛn we kin apin we wi it bɔku shuga.
- Dayabitis ɛn Fat: Tumɔs shuga kin mek pɔsin gɛt dayabitis ɛn fat.
- At sik: Tumɔs shuga nɔ fayn fɔ wi at sɛf. Tumɔs shuga kin mek di blɔd prɛshɔn go ɔp ɛn mek di bɔdi inflamɛns fɔ lɔng tɛm. Dɛn tin ya kin mek pɔsin gɛt at sik.
- Fat liva sik: Wi liva de mεtabolayz shuga di sem we aw i de mεtabolayz alkol. So we di shuga bɔku, di liva nɔ kin ebul fɔ ol am ɛn i kin bigin fɔ kip am lɛk fat. dis kin mek yu gεt wan kכndyushכn we dεn kכl `fεt liva sik`.
Wan stɔdi we dɛn du fɔ 15 ia sho se pipul dɛn we de it 17% to 21% pan dɛn kalori ɛvride frɔm shuga gɛt 38% ay risk fɔ day bikɔs ɔf at sik pas di wan dɛn we de it 8% nɔmɔ pan dɛn kalori ɛvride frɔm shuga.
So, aw wi go pul dis shuga prɔblɛm ɛn gɛt di rial gudnɛs fɔ Muesli? Di bɛst we na fɔ mek wi yon Muesli na os . Dɔn wi kin mek wan fayn, wɛlbɔdi Muesli we wi nɔ ad shuga, bay we wi ad di bɛst kwaliti ɔts, wɛlbɔdi sid dɛn lɛk nɛt we wi pik, chia sid, flaks sid, pɔmpin sid, ɛn sɔm fresh frut.
If yu bay muesli na di stoa, i rili impɔtant fɔ rid di lɛbl gud gud wan ɛn chɛk di amount of ‘added sugar’ .
Mɛsej we dɛn kin kɛr go na os
- Muesli kin bi brɛf we gɛt bɔku tin fɔ it bikɔs i gɛt ɔts, nɛt, ɛn sid.
- Di fayv we de insay de rili bɛnifit fɔ kɔntrol yu wet, fɔ mek yu nɔ gɛt bɔku kɔlɔstrel, ɛn fɔ mek yu at gɛt wɛlbɔdi.
- Bɔku tɛm, di musli we dɛn kin pripia na di makit kin gɛt bɔku shuga, we kin mek pɔsin gɛt dayabitis, fat, ɛn at sik.
- Di bɛst ɛn sef we na fɔ mek yu muesli na os, yuz kwaliti tin dɛn, we yu nɔ ad shuga.
- If yu gɛt ɛnitin we de mɔna yu bɔt yu it ɔ tin dɛn lɛk kɔlɔstrel, i go fayn fɔ mek yu tɔk to yu famili dɔktɔ (dɔktɔ).
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