Bɔku pipul dɛn dis tɛm ya kin tink tumɔs bɔt fɔ it wit. Sɔm pipul dɛn se wit kin mek pɔsin gɛt alɛji, ɛn ɔda wan dɛn se i kin mek pɔsin gɛt sik dɛn lɛk Silia. Na di sem tɛm, wi dɔn yɛri bak se wit gɛt bɔku tin dɛn fɔ it. So wetin na di rial stori? Wit gud fɔ wi bɔdi? Yu tink se i bad? Lɛ wi tɔk bɔt dis klia wan ɛn simpul wan.
Wetin na dis wit?
Fɔ tɔk am simpul wan, wit na wan kayn gren. Tu men kayn wit de na di wɔl. Wan pan dɛn na di wit we wi kin yuz fɔ mek bred. Di ɔda wan na di kayn we dɛn kɔl ‘Durum’, we dɛn kin yuz fɔ mek tin dɛn lɛk pasta ɛn nuts.
Wit flawa na di men tin we de insay bɔku pan di it dɛn we wi de it. Jɔs tink bɔt ɔmɔs tin dɛn wi kin mek wit wit flawa, lɛk bred, pasta, nuts, kek, biskit, ɛn rotis.
Udat dɛn kin gɛt alɛji fɔ wit?
We wi de tɔk bɔt wit, wan wɔd we klos to ɔlman kin yuz na gluten . Gluten na wan kayn prɔtin we de insay wit. Sɔm pipul dɛn kin gɛt prɔblɛm fɔ digest dis gluten protein, we kin mek dɛn gɛt sayd ɛfɛkt. Bɔt di tin we impɔtant pas ɔl fɔ mɛmba na dat, bɔku pipul dɛn na di wɔl kin it tin dɛn we gɛt gluten ɛn nɔ gɛt ɛni prɔblɛm.
Bɔku men tin dɛn de we wit kin mek prɔblɛm:
1. Siliak sik: Dis na wan sik we pɔsin kin gɛt we i de fɛt insɛf . Dis min se we pɔsin we gɛt dis sik it gluten, in yon imyun sistɛm kin bigin fɔ atak in yon smɔl intestinal. As tɛm de go, dis kin pwɛl di wɔl dɛn na di smɔl intestinal ɛn i kin mek di bɔdi nɔ ebul fɔ tek di tin dɛn we de insay di it.
2. Wit alɛji: Dis na kɔmɔn alɛji. Jɔs lɛk aw sɔm pipul dɛn kin gɛt alɛji to pinat ɔ shrimps. Dis kin apin mɔ pan yɔŋ pikin dɛn pas big pipul dɛn.
3. Non-celiac gluten sensitivity: Dis na nyu tin we de apin. Sɔm pipul dɛn kin kɔmplen bɔt sɔm sayn dɛm lɛk ed we de at, taya, ɛn mɔsul we de at afta dɛn dɔn it wit. Bɔt we dɛn tɛst dɛn, dɛn nɔ gɛt silia sik ɔ dɛn nɔ gɛt alɛji wit wit.
If yu gɛt bɛlɛ we nɔ fayn, yu skin de rɔsh, ɔ ɔda tin dɛn we nɔ kɔmɔn afta yu dɔn it wit, nɔ jɔs stɔp fɔ it wit we yu want. Di bɛst tin fɔ du na fɔ go to yu famili dɔktɔ fɔ no di rayt tin we mek i apin.
Wetin mek ɔlman se ‘whole grains’ gud?
Yu go mɔs dɔn yɛri di wɔd "whole grains." Yu go mɔs dɔn si bred we dɛn mek wit ful-ɔp nia di wayt bred na di supamakit. Wetin mek dɛn wan ol grens ya gud so?
Tink bɔt wan gren wit. I gɛt tri men pat dɛn:
- Bran: Dis na di ɔta protɛktiv layt na di kɛnal. I gɛt di mɔs fayv, B vaytamɛn, antiɔksidant, ɛn minral.
- Jɛm: Dis na di kɔr fɔ di sid. I gɛt di tin dɛn we pɔsin nid fɔ mek nyu plant gro. I ful-ɔp bak wit vaytamɛn, minral, ɛn prɔtin.
- Endosperm: Dis na di big pat we gɛt stach na di midul pan di sid.
Di wayt flawa we wi kin bay na di stoa, dɛn kin pul di tu pat dɛn we gɛt valyu pas ɔl pan di wit gren, we na di bran ɛn di jem . Wetin lɛf na di midul pat, we na jɔs stach. Dat min se bɔku valyu tin dɛn de west.
Bɔt dɛn kin mek ful wit flawa bay we dɛn grind ɔl dɛn tri pat ya togɛda. Na dat mek i rili gɛt bɔku tin fɔ it.
Wetin na di wɛlbɔdi bɛnifit dɛn we ɔl wit gɛt?
Wul wit nɔto jɔs tin we gɛt kabɔhaydrɛt. Na bɔku tin dɛn we rili impɔtant fɔ wi bɔdi we dɛn jɔyn togɛda. Lɛ wi si wetin na dɛn bɛnifit dɛn de.
| Nutrient sekshɔn / advantej | Bɛnifit dɛn fɔ di bɔdi |
|---|---|
| Kabohaydrɛt dɛn | Dis na di men tin we de gi di bɔdi ɛnaji. Kabohaydrɛt de gi wi trɛnk fɔ rɔn, jomp, wok, ɛn ivin tink. |
| Fayba we dɛn kɔl | Dis na big tin. I de kɔntrol di blɔd shuga lɛvɛl, i de stɔp di kɔlɔstrel, i de mek yu nɔ gɛt kɔnstipɛshɔn, i de ɛp fɔ kɔntrol yu wet bay we i de mek yu fil ful. I kin ɛp bak fɔ ridyus di risk fɔ gɛt kansa na di kɔlon. |
| Protɛin we de mek pɔsin gɛt | Ɛvri sɛl na wi bɔdi nid prɔtin. Protein nid fכ bil כltin frכm mכsul dεm to skin to ia. |
| Minral dɛn we dɛn kin yuz fɔ mek tin dɛn | Wul wit gɛt bɔku tin dɛn lɛk ayɛn, magnɛsiɔm, zink, ɛn sɛlɛniɔm. Dɛn tin ya impɔtant fɔ mek di bon dɛn strɔng, fɔ mek di ɛnzaym dɛn wok, ɛn fɔ mek di bɔdi balans. |
| Antiɔksidant dɛn | Dɛn tin ya kin mek di bɔdi in sɛl dɛn nɔ pwɛl. Na di antiɔksidant dɛn we dɛn kɔl lutein ɛn zeaxanthin we de insay di wit jem rili fayn fɔ di ay wɛlbɔdi . Dɛn kin ɛp fɔ mek pɔsin nɔ gɛt katarakt ɛn fɔ mek i nɔ ebul fɔ si fayn bikɔs i dɔn ol. |
So wetin a fɔ du?
Ɔl togɛda, if yu nɔ gɛt ɛni patikyula wɛlbɔdi prɔblɛm we gɛt fɔ du wit wit, wit na fayn tin fɔ ad to yu it. Bɔt yu fɔ disayd fɔ du sɔntin wit sɛns.
- Pik brawn ful-wit bred insted ɔf wayt bred.
- Mek tin lek roti en pitta na os yuz tin lek atta flawa en bran flawa.
- We yu de bay sɔntin na di stoa, luk fɔ di lɛbl we rayt "100% Whole Wheat" ɔ "whole wheat."
- Tin dɛn de bak lɛk ɔl gren pasta ɛn nuts na di makit naw.
Di tin we impɔtant pas ɔl na fɔ mek yu it di rayt tin. Nɔ jɔs put wit, bɔt difrɛn difrɛn grens, vɛjitebul, frut, ɛn gud tin dɛn we gɛt prɔtin insay yu it.
Mɛsej we dɛn kin kɛr go na os
- Bɔku pipul dɛn kin it tin dɛn we gɛt wit ɛn gluten ɛn dɛn nɔ kin gɛt ɛni prɔblɛm.
- Fɔ mek yu gɛt di mɔ it frɔm wit, ɔltɛm pik it dɛn we dɛn mek wit ful wit instead fɔ di wan dɛn we dɛn mek wit wayt flawa.
- Wul wit de gi yu ɛnaji, fayv, vaytamɛn, ɛn minral, we kin ɛp fɔ kɔntrol yu wet, ridyus di risk fɔ gɛt at sik, ɛn sɔpɔt dijestiv wɛlbɔdi.
- If yu gɛt ɛnitin we nɔ izi fɔ yu we yu de it wit, i rili impɔtant fɔ go to yu dɔktɔ fɔ gi yu di rayt advays ɛn tɛst am , pas fɔ chenj di it we yu de it bay we yu gɛs.
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