Ilɛksɛf wi go na stɔ ɔ na supamakit, nɛt na sɔntin we wi kin si bɔku tɛm. Wi lɛk fɔ it tin dɛn lɛk kash, pinat, amɔnd, ɛn walnut bikɔs dɛn kin te. Bɔt yu no se dɛn it ya nɔ jɔs de te, bɔt dɛn gɛt bɔku wɛlbɔdi bɛnifit dɛn we wi bɔdi nɔ kin ivin imajin? Fɔ tɔk am simpul wan, nɛt nɔto jɔs sɔntin we de te, bɔt na supa it we ful-ɔp wit nyutrishɔn valyu. Tide, lɛ wi tɔk bɔt di rial bɛnifit dɛn we wi kin gɛt we wi ad dɛn nɛt ya to wi it.
Wetin na di bɛnifit dɛn we wi kin gɛt we wi it nɛt fɔ wi bɔdi?
Nat na it we gɛt bɔku tin fɔ it we gɛt bɔku pan di vaytamɛn ɛn minral dɛn we wi bɔdi nid. Na wan tin we dɛn kɔl ALA omega-3 fatty acids . Sɔm pan de wɛl bɔdi bɛnifit dɛm wae dɛn kin gɛt na fɔ ɛp fɔ kɔntrol tin dɛm lɛk rεumatoid at at sik ɛn fɔ protɛkt yusɛf frɔm sik dɛm lɛk Alzaima.
Apat frɔm dis, lɛ wi luk sɔm ɔda impɔtant bɛnifit dɛn.
| Di men bɛnifit we pɔsin kin gɛt | Aw dat kin apin? |
|---|---|
| I de ɛp fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi. | Nat gɛt bɔku fat, we kin mek i nɔ fayn fɔ di wan dɛn we de tray fɔ lɛf fɔ it bɔku bɔku it dɛn. Bɔt dɛn rili gɛt bɔku fat we nɔ gɛt sɛtyuret, we fayn fɔ di bɔdi. If yu it dɛn, dat kin ɛp yu fɔ fil ful, ɛn dis kin ɛp yu fɔ avɔyd fɔ it pasmak. Stɔdi dɔn ivin sho se pipul dɛn we de it nɛt ɔltɛm nɔ kin gɛt bɔku bɔku bɔdi. |
| I de ɛp fɔ kɔntrol dayabitis | Risach dɔn sho se pipul dɛm wae gɛt Tayp 2 Dayabitis wae de it nat pas fayv dez insay di wik kin ridyus dɛn risk fɔ gɛt at sik bay lɛk 17%. Tɔk to yu dɔktɔ bɔt dis. |
| I de mek yu nɔ gɛt at sik | Strɔng link de bitwin nɛt ɛn at wɛlbɔdi. Pipul wae de it nat at le 4 tɛm insay di wik kin gɛt bɔrku risk fɔ gɛt korona at sik ɛn mayokardial infarkshɔn. |
| I de kɔntrol di kɔlɔstrel lɛvɛl | Nat kin ɛp fɔ ridyus di bad kɔlɔstrel, ɔ LDL kɔlɔstrel, ɛn triglisɛrɛyd lɛvɛl na di bɔdi. We dɛn kɔntrol di kɔlɔstrel lɛvɛl, di risk fɔ gɛt sik dɛn we de ambɔg di at ɛn di blɔd lɛk strok kin ridyus. |
Us tin dɛn we de insay nɛt?
Nat na it we gɛt bɔku vaytamɛn E. Vitamin E na grup fɔ kɔmpawnd dɛn we gɛt antiɔksidant prɔpati. Dɛn tin ya kin ɛp fɔ mek yu nɔ gɛt kansa ɛn protɛkt yu frɔm ɔstioporosis.
Fɔ tɔk am simpul wan, nat nɔto jɔs wan fayn fayn snek, bɔt na bɔm we de gi wi bɔdi we de mek wi bɔdi gɛt trɛnk fɔ fɛt di sik.
Apat frɔm dat, nɛt gɛt bɔku tin dɛn bak we de dɔŋ ya:
- Folate we dɛn kɔl
- Magnɛsiɔm we dɛn kɔl
- Potashɔm we gɛt di sik
- Kalsiɔm we dɛn kɔl
- Fosfɔr we gɛt fɔ du wit am
Wetin dɛn kin put insay wan nat miksɔp?
Imajin se yu de it 1/4 kɔp (1/4 kɔp) we dɛn mek wit difrɛn kayn nɛt dɛn we dɛn miks. Na di tipik nyutrishɔn valyu dɛn we i gɛt:
| Nutrient sɛkshɔn | Di mɔni we de insay (bay di wet ) . |
|---|---|
| Kalori dɛn we yu kin gɛt | 220. Na di 220 |
| Protɛin we de mek pɔsin gɛt | 6 gram |
| Bɔmp | 19 gram |
| Kabohaydrɛt dɛn | 8 gram na yu |
| Fayba we dɛn kɔl | 3 gram |
| Suga | 2 gram na yu |
Aw fɔ it di rayt kayn nɛt?
Naw yu dɔn ɔndastand aw nɛt kin bɛnifit. Bɔt di tin we impɔtant pas ɔl na dat nɔto ɔl di nɛt dɛn we de na di stoa na di sem. Sɔm gɛt bɔku sɔl, ɛn ɔda wan dɛn dɔn ad tin dɛn we de mek pɔsin gɛt flawa. Dis kin ridyus di tru tru nyutrishɔn valyu fɔ nɛt. So, i bɛtɛ fɔ pik raw nɛt we dɛn nɔ ad natin pan am ɛnitɛm we i pɔsibul.
Nat na fayn snek we yu kin it ɛni tɛm pan di de. I fayn mɔ fɔ it sɔm nɛt fɔ mek yu gɛt mɔ ɛnaji insay di de we yu de fil taya ɔ yu de slip.
Na sɔm we dɛn ya yu kin ad nɛt to yu it:
- Ad sɔm kɔt kɔt walnut to di yogɔt we yu de it.
- Mek amɔnd bɔta bay we yu de grind amɔnd na os. Dis na fayn tin fɔ yuz pas pinat bɔta.
- Mek wan fayn fayn kek wit banana ɛn nɛt.
- Sprinkl nɛt lɛk pikɛn pan ɛni salad we yu mek.
- We yu de mek vegjetabul fried rays ɔ chɔp, ad sɔm kash.
- Ad sɔm amɔnd to wan prɔtin shek we dɛn mek wit banana ɛn smɔl milk.
- Sprinkl wan miksɔp fɔ grɔn walnut ɛn nɛt oba wan pat pan gril chukchuk.
Mɛsej we dɛn kin kɛr go na os
- Nat na it we fayn ɛn we gɛt fayn fayn tin dɛn fɔ it.
- If yu it nɛt, dat kin mek yu gɛt bɔku bɛnifit, lɛk fɔ kɔntrol yu wet, fɔ kɔntrol yu sik, ɛn fɔ mek yu at gɛt wɛlbɔdi.
- Fɔ mek yu gɛt di bɛst rizɔlt, pik raw nɛt ɔltɛm we yu nɔ ad sɔl ɔ flawa.
- Nat gɛt bɔku kalori, so tek tɛm wit ɔmɔs yu de it fɔ wan de. Wan anful pas inof fɔ wan de.
- If yu gɛt dayabitis, at sik, ɔ ɛni ɔda sik, mek shɔ se yu tɔk to yu dɔktɔ bifo yu mek ɛni big chenj na yu it.
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