Wi ɔl lɛk fɔ it nɛt lɛk kash, pinat, ɛn amɔnd, nɔto so? Dɛn tin ya fayn fɔ we yu de fil angri smɔl, ɔ jɔs want fɔ it sɔntin we te. Bɔt insay dis tɛm, wan kayn nɛt de na wi kɔntri we bɔku pipul dɛn nɔ yɛri bɔt, bɔt i pak wit it ɛn i gɛt wɔndaful wɛlbɔdi bɛnifit dɛn. Dat na pikɛn nɛt. Pan ɔl we we yu luk am fɔs, i tan lɛk walnut, i te ɛn di tin dɛn we i gɛt difrɛn. So tide, lɛ wi tɔk bɔt dis smɔl nyutrishɔn gem.
Wetin na dɛn pikɛn nɛt ya?
Fɔ tɔk am simpul wan, pikɛn na di frut fɔ wan spɛshal kayn tik we de gro na kɔntri dɛn lɛk Amɛrika ɛn Mɛksiko. Jɔs lɛk kash na wi kɔntri, bɔku pipul lɛk am bikɔs dɛn gɛt bɔta smol teys ɛn natura swit.
Bɔt i nɔ jɔs de bɔt di teys, i de bak fɔ gɛt nyutrishɔn pawa. I pak wit vaytamɛn, minral, prɔtin, wɛlbɔdi fat, ɛn fayv. Wetin pas dat, raw pikɛn nɔ gɛt ziro kɔlɔstrel, ziro sɔdiɔm, ɛn smɔl smɔl kabɔhaydrɛt.
| Nutrishɔn insay 1 ɔns (28 gram / lɛk 19 nɛt) pikɛn | |
|---|---|
| Kalori dɛn we yu kin gɛt | 196. Na di 196 |
| Tɔtɔl fat | 20.4 gram |
| Gud kayn fat (Monounsaturated fat) . | 11.6 gram |
| Kabohaydrɛt dɛn | 3.9 gram |
| Fayba we de na di it | 2.7 gram na di gram |
| Suga | 1.1 gram na di gram |
| Protɛin we de mek pɔsin gɛt | 2.6 gram na di gram |
Amazing wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i it pikɛn
di kכmbaynshכn fכ protin, gud fεt, εn fayv we de insay dεn sכm sכm sid dεm ya nכ de כnli gi wi bכdi εnεji, bכt i de kכntrכl angri εn mek wi fil ful fכ lכng.
Wan bɛst padi na in at
Pikan na it we gɛt bɔku kalsiɔm, magnɛsiɔm, ɛn potashɔm . Dɛn tri tin ya de wok togɛda fɔ ɛp fɔ kɔntrol wi blɔd prɛshɔn.
Di tin we impɔtant pas ɔl na dat di fat we de insay pikɛn na mɔ monounsaturated fat . Dis fiba di gud kayn fat we de insay avokado. We yu it it dɛn we gɛt bɔku sɛtyuret fat lɛk pɔt chips instead fɔ it tin dɛn we gɛt bɔku sɛtyuret fat, yu kin ridyus di lɛvɛl we bad kɔlɔstrel, ɔ LDL (Low-Density Lipoprotein) kɔlɔstrel de na yu bɔdi. If yu put LDL kɔlɔstrel dɔŋ, dat min se yu nɔ go gɛt at sik ɛn strok.
Wan stɔdi we dɛn jɔs du sho se pipul dɛn we de it pikɛn ɛvride gɛt bad bad kɔlɔstrel we nɔ bɔku pas di wan dɛn we nɔ de it am.
I de ɛp fɔ kɔntrol dayabitis
Pecans na fayn it fɔ pipul dɛn we gɛt dayabitis bikɔs dɛn gɛt rili lɔw glycemic index . Dis min se we yu it dɛn, i nɔ de mek di blɔd shuga go ɔp wantɛm wantɛm.
Nɔto dat nɔmɔ, if yu it sɔm pikɛn dɛn we gɛt ay glycemic index it lɛk rays, dɛn go ɛp bak fɔ kɔntrol di rit we da it de de mek yu blɔd shuga go ɔp. Dɔn bak, if yu it sɔm pikɛn we yu angri, dat kin ɛp yu fɔ fil ful, so yu kin kɔntrol di it dɛn we yu de it we gɛt bɔku shuga.
Rilif frɔm joyn pen (Atraytis) .
Pikan gɛt omega-3 fat asid . Dɛn tin ya kin mek di bɔdi nɔ swel ɛn nɔ gɛt inflamɛns. So, dεn kin εp fכ ridyus di pen wae de kam wit jכyn sik dεm lεk at at. pan tap dat, tin dεm lεk magnεsium, kalsiכm, vaytam in E, εn zink de kכntribyut bak fכ dis prכpati we de ridyus swεla.
Protɛkt yusɛf frɔm sik dɛn.
Vitamin A, vaytamɛn E, ɛn zink na impɔtant tin dɛn fɔ mek wi imyun sistɛm strɔng. Pecans gɛt bɔku tin dɛn fɔ ɔl tri. Dɛn gɛt bak folate, we de ɛp fɔ protɛkt yusɛf frɔm DNA we kin pwɛl we kin mek yu gɛt kansa sɛl dɛn.
Pekan na it we gɛt bɔku tin dɛn we de mek pɔsin nɔ gɛt sik . Antiɔksidant dɛn tan lɛk smɔl sojaman dɛn we de protɛkt wi frɔm fri radikal dɛn we de pwɛl wi sɛl dɛn. Dis sεl dεm we dεn dכn pwεl na di rut fכ siriכs sik dεm lεk Alzaima, Pakinsin sik, εn kεnsar.
Tek tɛm wit dɛn tin ya we yu de it pikɛn.
Pan ɔl we i go bɛnifit, if yu it ɛnitin tumɔs, i nɔ fayn. Sɔm tin dɛn de we wi nid fɔ pe atɛnshɔn to we wi de it pikɛn.
- Alɛji: Lɛk ɛni nɛt, pikɛn kin mek sɔm pipul dɛn gɛt alɛji. If yu gɛt alɛji to ɔda nɛt, tek tɛm bifo yu it pikɛn. If nid de, go to yu dɔktɔ .
- Prɔblɛm dɛn we de na di dijestiv: Pikan gɛt bɔku fayv. Pan ɔl we dat na fayn tin, if yu it bɔku tin wan tɛm, dat kin mek yu blo, yu bɛlɛ kin kramp, ɛn yu kin gɛt gas. So, ad smɔl pan di tin dɛn we yu de it ɛvride.
- Tek tɛm wit di pat saiz: Pan ɔl we pikɛn gɛt wɛlbɔdi fat, i gɛt bɛtɛ kalori bak. So if yu de wach yu wet, tek tɛm wit di pat saiz. 19 pikɛn (we na lɛk wan ɔns) fɔ wan de, na in go du fɔ yu.
- Tek tɛm wit pikɛn dɛn we dɛn dɔn prosɛs: Pikan dɛn we yu bay na stɔ, we dɛn pak, we dɛn dɔn sɔl, ɔ we dɛn dɔn rɔst wit shuga kin gɛt bɔku kalori dɛn we nɔ nid ɛn fat we nɔ fayn fɔ yu. Pik raw pecans ɛnitɛm we i pɔsibul.
Aw fɔ ad pikɛn to yu it?
Dɛn tin ya rili izi fɔ ad to it.
- Bifo yu it biskit ɛn potato chips we yu de it aftanun ti, it sɔm pikɛn.
- Sprinkl smɔl pan yu mɔnin ɔts, salad, ɔ yogɔt. I de ad ɔl tu di flawa ɛn bɛnifit dɛn.
- We yu de mek pankɛk, mafin, ɔ kek, tray fɔ ad sɔm pikɛn pat dɛn instead ɔf chɔklɛt chips.
- Di flawa kin fayn we dɛn tost dɛn tin ya smɔl.
| Nat tayp | Protɛin (28 gram) . | Gud fat (28 gram) . | Kalori (fɔ ɛni 28 gram) . |
|---|---|---|---|
| Pekan dɛn we dɛn kɔl | 2.6 gram na di gram | 11.6 gram (Mɔnɔnsatyut) . | 196. Na di 196 |
| Walnuts we dɛn kɔl | 4.3 gram na di gram | 13.4 gram (Polyɔnsaturated) . | 185. Na di 185 |
| Almɔnd dɛn we dɛn kin mek | 6 gram | 9 gram (Mɔnɔnsaturated) . | 164. Di wan dɛn we de wok |
As yu si na di tebul we de ɔp, ɛni kayn nɛt gɛt in yon spɛshal bɛnifit dɛn. Almɔnd gɛt bɔku prɔtin, walnut gɛt bɔku omega-3, ɛn pikɛn gɛt bɔku antiɔksidant ɛn fat we go ɛp yu at. So, i bɛtɛ fɔ chenj bitwin dɛn kayn tin ya ɛn ad dɛn to yu it insay di rayt amɔnt.
Mɛsej we dɛn kin kɛr go na os
- Pikan nat na wan supamakit we pak wit vaytamɛn, minral, antiɔksidant, ɛn wɛlbɔdi fat.
- Dɛn tin ya kin fayn mɔ fɔ di at wɛlbɔdi, fɔ kɔntrol dayabitis, ɛn fɔ ridyus di inflamɛns na di bɔdi.
- Bikɔs di kalori we de insay de rili bɔku, if yu it wan anful (lɛk 19 nɛt) fɔ wan de, i go du fɔ yu.
- If yu gɛt alɛji to nɛt, tek tɛm bifo yu it pikɛn. If yu gɛt dawt, go to yu dɔktɔ.
- Tray fɔ it raw pikɛn we yu nɔ ad shuga ɔ sɔl as yu ebul.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt