Bɔku pan wi kin pul di sid dɛn ɛn trowe dɛn we wi de kuk pɔmpin, nɔto so? Bɔt yu no se dɛn pɔmpin sid dɛn de we dɛn dɔn trowe na smɔl trɔs we ful-ɔp wit nyutrishɔn valyu. Dɛn sid ya rili fayn fɔ wi wɛlbɔdi. So tide, lɛ wi tɔk bɔt di big bɛnifit dɛn we dɛn smɔl smɔl pɔmpin sid ya de gi.
Wetin na dɛn pɔmpin sid ya?
Fɔ tɔk am simpul wan, na dɛn na di sid dɛn we pɔsin kin it we dɛn kin si insay pɔmpin. Bɔku tɛm, dɛn kin flat, dɛn shep lɛk ɔval, ɛn dɛn kin kɔba wit krim kɔlɔ skin. Di bɔdi we de insay na grɔn. Insay bɔku kɔntri dɛn, dɛn kin it dɛn frɛsh wit sɔl.
Yu go dɔn si dɛn na stɔ dɛn we dɛn kɔl "pepitas." Yu tink se pɔmpin sid ɛn pepitas na di sem tin? Fɔ tru, nɔto bɔku difrɛns de. Pepitas na di grεn fכs we de kכmכt we dεn pul di wayt skin pan tap pan pכmpin sid dεm. Sɔm kayn pɔmpin dɛn kin mek sid dɛn bak we nɔ gɛt skin, we dɛn kin kɔl bak pepitas.
Frɔm trade trade, pipul dɛn na kɔntri dɛn lɛk Mɛksiko dɔn de yuz pɔmpin sid fɔ it ɛn fɔ mɛn mɛrɛsin fɔ pas 7,500 ia. Di rizin fɔ dis na di ay nyutrishɔn valyu we dɛn sid ya gɛt. Dɛn gɛt bɔku bɔku fat dɛn we nɔ gɛt sɛtyuret, omega-3, ɛn minral dɛn lɛk magnɛsiɔm .
Di wɔndaful wɛlbɔdi bɛnifit dɛn we pɔmpin sid de gi
Pɔmpin sid na supa it we pak wit prɔtin, wɛlbɔdi fat, vaytamɛn, ɛn minral. Dɛn kin ɛp bak fɔ ridyus di risk fɔ gɛt sik dɛn we nɔ de mɛn lɛk kansa. Lɛ wi tek tɛm luk di men bɛnifit dɛn we wi go gɛt.
1. I de ridyus di inflamɛns na di bɔdi
Pɔmpin sid gɛt bɔku tin dɛn we de mek pɔsin nɔ gɛt sik. Fɔ tɔk am simpul wan, dɛn kin protɛkt wi bɔdi in sɛl dɛn frɔm sik ɛn dɛn kin ridyus di inflamɛns we nɔ nid fɔ de na di bɔdi. If yu it dɛn wit yu skin, dis bɛnifit go mɔs bi bikɔs dɛn gɛt bɔku fayv. Dis na impɔtant tin fɔ mek yu nɔ gɛt sik dɛn we nɔ de mɛn lɛk dayabitis ɛn at sik.
2. Prɔpati dɛn we de agens kansa
Sɔm stɔdi dɛn we dɛn dɔn du na lɛbɔtri dɔn sho se pɔmpin sid kin stɔp di brɔst ɛn prɔstat kansa sɛl dɛn we de gro. dεn fכnshכn bak se dεn kin ebul fכ mek di kεnsar sεl dεm day (wan prכsεs we dεn kכl `apoptosis`). Dɛn tink se dis na bikɔs ɔf di ay antiɔksidant lɛvɛl we de insay dɛn sid ya. Bɔt dɛn nid fɔ du mɔ risach bɔt mɔtalman.
3. I bεnεfi fכ prכstat hεlth fכ man dεm
Bɔku man dɛn kin gɛt prɔstat we kin big (benign prostatic hyperplasia, ɔ BPH) we dɛn de ol. Dis kin mek yu gɛt sɔm sayn dɛm lɛk fɔ pis ɔltɛm ɛn fɔ nɔ ebul fɔ pis. Sɔm Wɛstinian mɛrɛsin fɔ dis sik kin mek pɔsin nɔ ebul fɔ du mami ɛn dadi biznɛs fayn as sayd ɛfɛkt. Bɔt risach dɔn sho se if yu tek 500 miligram pɔmpin sid ɛkstrakt tu tɛm insay di de, i kin ridyus di BPH simptom dɛm ɛn i kin mek yu layf bɛtɛ.
4. I de protɛkt at wɛlbɔdi
Pɔmpin sid dɛn gɛt bɔku magnɛsiɔm . Dis kin ɛp fɔ kɔntrol blɔd prɛshɔn. Dɛn dɔn sho se if pɔsin it it we gɛt bɔku magnɛsiɔm, dat kin mek i nɔ gɛt strok ɛn day bikɔs i gɛt at sik. כlso, di antioksidant dεm we de insay dεn sid dεm ya de mek di lεvεl dεm fכ di naytrik oksayd na wi bכdi de bכku. Dis mɔlyul de ɛp fɔ mek wi blɔd vesel dɛn ebul fɔ chenj ɛn wɛl, ɛn fɔ mek di blɔd go fayn fayn wan.
5. I de mek pɔsin slip fayn
If yu it sɔm pɔmpin sid bifo yu go slip, dat kin ɛp yu fɔ slip fayn. Na di pɔmpin sid dɛn kin gɛt di amino asid triptofan we de mek pɔsin slip fayn . Dɛn gɛt minral dɛn bak lɛk zink, kɔpa, ɛn sɛliniɔm, we kin ɛp fɔ mek yu slip fayn ɛn fɔ mek yu slip fayn.
Di tin we impɔtant pas ɔl na dat, di magnɛsiɔm we de insay dis it kin ɛp fɔ ridyus strɛs ɛn wɔri, we na di men tin dɛn we kin mek pɔsin nɔ ebul fɔ slip.
6. I kin mek di sperm kɔnt bɛtɛ
insay wan stכdi we dεn yuz mays dεm we bin dכn lכs dεn abiliti fכ prodyuz sεl dεm bikoz fכ kemothεrapi, di pכmkin sid εkstrakt bin mek di sεl dεm prodyuz bak to sכm mak. Wi nid fɔ du mɔ risach fɔ no aw dis kin apin to mɔtalman.
Wetin na di nyutrishɔn valyu fɔ pɔmpin sid?
Pɔmpin sid na pawaful tin fɔ it. Na di nyutrishɔn fɔ lɛk tu tebul spɔnj (1 ɔns ɔ 28 gram).
| Nutrient sɛkshɔn | Sayz |
|---|---|
| Kalori dɛn we yu kin gɛt | 126. Na di 126 |
| Protɛin we de mek pɔsin gɛt | 5.3 gram na di gram |
| Bɔmp | 5.5 gram (mɔs pan dɛn na wɛlbɔdi fat) . |
| Kabohaydrɛt dɛn | 15.3 gram na yu |
| Fayba we dɛn kɔl | 5.2 gram (wit peel) . |
Apat frɔm dat, i fayn bak fɔ gɛt impɔtant minral dɛn lɛk fɔsfɔr, potashɔm, magnɛsiɔm, kalsiɔm, ayɔn, ɛn zink. Bɔt mɛmba se di fayv we de insay di pepitas we dɛn dɔn pul kin rili smɔl, bikɔs bɔku pan di fayv de na di skin.
Aw fɔ it pɔmpin sid? Wetin na di bɛst we?
Skɔp di sid dɛn frɔm pɔmpin ɛn was dɛn fayn fayn wan fɔ pul ɛni stika bit. Dɔn yu kin it dɛn raw, ɔ yu kin rost dɛn na 300°F (150°C) ɔvin wit smɔl ɔliv ɔyl fɔ 30-40 minit. We yu rost dɛn, i kin mek i izi fɔ dayjɛst, i kin mek di antiɔksidant lɛvɛl bɔku, ɛn i kin mek di flawa fayn.
Di we we gɛt wɛlbɔdi pas ɔl
Pɔmpin sid dɛn gɛt wan kemikal we dɛn kɔl faytik asid . dis de mek di bכdi nכ de tek di minral dεm lεk ayron εn zink frכm di it dεm we wi de it. So di bɛst we fɔ ridyus dis faytik asid na fɔ sok ɔ sprout di sid dɛn bifo yu it dɛn.
- Fɔ sok: Wash di sid dɛn fayn fayn wan, put dɛn insay bol, ɛn ad wata te di sid dɛn kɔba. (Di wata fɔ bi 2-3 tɛm di sid dɛn). Mek dɛn sok na rum tɛmpracha fɔ 1-4 awa. Dɔn, strayn di wata ɛn it dɛn raw ɔ frɛsh.
- Fɔ mek i gro: Afta yu dɔn sok am lɛk aw wi bin dɔn tɔk, strayn di wata ɛn ad fresh wata bak ɛn lɛ i sidɔm fɔ 8-12 awa. We di sid dɛn skin swel ɛn tan lɛk se dɛn de kam fɔ gro, strɛch di wata ɛn yuz am.
Yu kin yuz di sid dɛn we dɛn pripia dis we fɔ mek salad, sup, yogɔt, ɔ jɔs lɛk snek.
Ɛni bad bad tin dɛn de we kin apin to am? Tin dɛn we yu fɔ no bɔt
Bɔku tɛm, pɔmpin sid dɛn kin rili sef, bɔt sɔm tin dɛn de we yu fɔ no bɔt.
- Alɛji dɛn:Alɛji riakshɔn to pɔmpin sid nɔ kin bɔku, bɔt nɔ kin de. If yu gɛt sɔm sayn dɛn lɛk fɔ it, swel, vɔmit, ɔ fɔ mek i nɔ izi fɔ blo na yu mɔt ɔ yu trot, go to dɔktɔ wantɛm wantɛm.
- Di tin dɛn we di mɛrɛsin kin du: Pɔmpin sid gɛt bɔku vaytamɛn K, omega-3, ɛn magnɛsiɔm. Dɛn tin ya kin afɛkt di blɔd prɛshɔn ɛn di blɔd we kin klɔt. If yu de tek blɔd tina (e.g., Warfarin), ay blɔd prɛshɔn mɛrɛsin, ɔ diuretik, mek shɔ se yu tɔk to yu dɔktɔ bifo yu ad pɔmpin sid to yu it ɔltɛm.
- Bɛlɛ at: Dɛn tin ya kin fayn ɛn i kin mek yu want fɔ it bɔku tin wan tɛm. Bɔt bikɔs dɛn gɛt bɔku fayv, if yu it bɔku tin wan tɛm, dat kin mek yu bɛlɛ fil pen, yu blo, ɔ yu kin gɛt dayarɛa. So mek shɔ se yu it di wan we dɛn se yu fɔ it fɔ wan de (lɛk wan ɔ tu tebul spɔnj).
Mɛsej we dɛn kin kɛr go na os
- Pɔmpin sid nɔto jɔs sɔntin fɔ trowe, na supa it we pak wit tin dɛn lɛk omega-3, magnesium, ɛn zinc.
- I rili fayn fɔ mek yu at gɛt wɛlbɔdi, fɔ kɔntrol ay blɔd prɛshɔn, fɔ slip fayn, ɛn fɔ gɛt prɔstat wɛlbɔdi.
- If yu sok am ɔ sprout am bifo yu it, dat kin ɛp di bɔdi fɔ tek di tin dɛn we de insay am fayn fayn wan.
- Bikɔs dɛn tin ya gɛt bɔku kalori, i go du fɔ it smɔl tin lɛk wan anful fɔ wan de.
- If yu de tek mɛrɛsin fɔ wan sik we nɔ de mɛn (especially blood thinners or high blood pressure), go to yu dɔktɔ bifo yu ad dɛn tin ya to yu it ɔltɛm.
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