Pamkin na tin we wi nɔ nid fɔ de na wi os ɛn kichin, nɔto so? Natin nɔ de lɛk pɔmpin fɔ mek fayn it ɔ fɔ it wit rays pudin. Bɔt yu no se, apat frɔm dis fayn it, pɔmpin na supamakit we de gi wɔndaful bɛnifit to wi wɛlbɔdi? Tide, lɛ wi tɔk bɔt di wɔndaful wɛlbɔdi sikrit dɛn we ayd insay dis ɔdinari pɔmpin.
Fɔs, wetin na pɔmpin?
Fɔ tɔk am simpul wan, pɔmpin na wan pan di Cucurbitaceae famili, we gɛt vɛjitebul dɛn lɛk kɔkumba, mɛlɔn, ɛn skwash. Pan ɔl we bɔku pipul dɛn kin tek pɔmpin as vɛjitebul, we wi de tɔk bɔt sayɛns, pɔmpin na frut bikɔs i kin kɔmɔt frɔm di pat pan flawa we gɛt sid. Bɔt, bikɔs wi kin yuz am lɛk vɛjitebul we wi de kuk, i nɔto sɔntin we wi fɔ tink bɔt.
Nɔto jɔs pɔmpin dɛn kin swit, bɔt dɛn sid dɛn kin gɛt bɔku tin fɔ it bak. Di tin pɔmpin we wi kin bay na di stoa gɛt bɔku pan di sem tin dɛn we fresh pɔmpin gɛt bak. So i rili izi fɔ gɛt di bɛnifit dɛn we pɔmpin gɛt ɔlsay na di ia.
Wetin na di supa bɛnifit dɛm we pɔmpin gɛt fɔ wi bɔdi?
Okay, naw lɛ wi luk di pat we impɔtant pas ɔl: wetin na di bɛnifit dɛn we wi kin gɛt we wi it pɔmpin fɔ wi bɔdi?
Fɔ fayn ɛn wɛlbɔdi skin
Pamkin na big padi fɔ kip yu skin wɛl ɛn shayn. di vaytam in C, minral dεm, εn karotenoyd dεm we de insay pכmkin de gi di skin di mכsichכ εn it we i nid.
Na mɔtalman, beta-carotene, we na wan pawaful antiɔksidant we de gi pɔmpin in ɔrɛnj kɔlɔ, de ɛp fɔ ridyus di damej we di san de pwɛl ɛn di risk fɔ gɛt kansa na di skin. I kin ɛp bak fɔ mek di ol we pɔsin ol sloslo.
Shap yu yay.
"It pɔmpin de mek yu yay shayn" na stori we wi dɔn yɛri frɔm we wi smɔl. Na tru. di beta-karotin we de insay pamkin de kכnvכlt to vaytam in A na wi bכdi. Dis vaytamɛn A impɔtant fɔ mek wi yay wok fayn fayn wan. I impɔtant mɔ fɔ si na nɛt ɛn fɔ mek di kɔnia gɛt wɛlbɔdi.
Mɛmba se i bɛtɛ fɔ gɛt dis valyu vaytamɛn A ɛn beta-karotin frɔm natura it dɛn lɛk pɔmpin, pas fɔ tek pils.
Gret fɔ at wɛlbɔdi
Pɔmpin de ɔp di list fɔ it dɛn we de ɛp fɔ mek yu at gɛt wɛlbɔdi. Di minral dɛm we de insay pɔmpin , lɛk potassium, magnesium, ɛn calcium , de ɛp fɔ mek yu at bit ɛn kɔntrol yu blɔd prɛshɔn.
Apat frɔm dat, di fayv we de insay pɔmpin kin ɛp fɔ ridyus di bad bad kɔlɔstrel we de na di blɔd.
Imyuniti na in peak
Yu kin sik bɔku tɛm? Dɔn yu fɔ rili ad pɔmpin to yu it. Bikɔs, pɔmpin gɛt bɔku tin dɛn lɛk Vitamin A, C, E, Zinc, ɛn Iron, we nid fɔ mek wi bɔdi in imyun sistɛm strɔng. So, pɔmpin kin ɛp fɔ protɛkt frɔm difrɛn infɛkshɔn ɛn i kin wɛl kwik if infɛkshɔn kam.
Mek yu gɛt wɛlbɔdi na yu intestinal
Pɔmpin na it bak we rili bɛnifit wi fɔ wi dijestiv sistɛm. Di fayv we de insay de mek pɔsin nɔ gɛt bɛlɛ ɛn i de mek i izi fɔ digest. Dɔn bak, sɔm pan di tin dɛn we de insay pɔmpin kin ɛp fɔ mek gud baktri dɛn gro na wi intestin ɛn kɔntrol bad baktri dɛm. Na patikyula, dɛn se di amino asid kurbitin we de insay pɔmpin sid de ɛp fɔ mek wom nɔ kam.
I de ɛp fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi
Pamkin na fayn it fɔ pɔsin we de tray fɔ lɔs in wet. Pɔmkin nɔ gɛt bɔku kalori ɛn i gɛt bɔku fayv. Bikɔs i gɛt bɔku fayv, i kin mek yu fil ful ivin afta yu dɔn it smɔl. Dis kin ɛp fɔ kɔntrol yu apɛtit ɛn ɛp yu fɔ kɔntrol yu wet.
Wetin na di nyutrishɔn valyu fɔ pɔmpin?
Lɛ wi luk di aprɔksimat nyutrishɔn valyu dɛm fɔ wan kɔp (lɛk 245 gram) pan pɔmpin we dɛn kuk.
| Nutrient sɛkshɔn | Aprɔksimat saiz |
|---|---|
| Kalori dɛn we yu kin gɛt | 83. Na di 83 |
| Protɛin we de mek pɔsin gɛt | 2.7 gram na di gram |
| Kabohaydrɛt dɛn | 19.8 gram |
| Fayba we dɛn kɔl | 7.1 gram na di gram |
| Bɔmp | 0.7 gram na di wan |
| Vitamin A we gɛt di sik | Mɔ pas 200% pan di tin dɛn we dɛn nid ɛvride |
| Potashɔm we gɛt di sik | Na lɛk 16% pan di tin dɛn we dɛn nid ɛvride |
Tek tɛm wit dɛn tin ya we yu de it pɔmpin
Pan ɔl we pɔmpin na it we rili gɛt wɛlbɔdi, sɔm tin dɛn de we yu fɔ no bɔt.
- Wach fɔ shuga ɛn ɔyl: Bɔku tɛm, tin dɛn we dɛn dɔn bek lɛk pɔmpin pay, pɔmpin rol, ɛn sɔm drink dɛn kin gɛt bɔku shuga ɛn ɔyl we dɛn ad. So nɔ it dɛn tin ya ɔltɛm. I bεst fɔ kuk pɔmpin na os wit smɔl shuga.
- di potashכm lεvεl: di pamkin dεm bכku bכku potashכm. Dis nɔto prɔblɛm fɔ pɔsin we gɛt wɛlbɔdi, ɛn i rili bɛnifit. Bɔt pipul dɛn we gɛt sik na dɛn kidni ɔ di wan dɛn we de tek mɛrɛsin we de afɛkt di we aw dɛn kidni de wok fɔ rili tɔk to dɛn dɔktɔ bifo dɛn it bɔku tin dɛn we gɛt potashɔm lɛk pɔmpin. Bikɔs if di kidni dɛn nɔ ebul fɔ pul di potashɔm fayn fayn wan, di potashɔm we de na di blɔd kin rili bɔku. Wi kin kɔl dis kɔndishɔn `(Hyperkalemia)`.
Nays we fɔ put pɔmpin insay yu it
Nɔ jɔs de it pɔmpin it dɛn. Yu kin ad pɔmpin to yu it difrɛn we dɛn.
- Pamkin Sup: Mek wan fayn fayn pɔmpin sup bay we yu ad sɔm kokonat milk.
- Smoothies: Mek wan fayn fayn smoothie bay we yu bɔyl ɛn krɔs pɔmpin, blend am wit banana ɛn yogɔt.
- Salad: Ivin raw, pɔmpin kin kɔt fayn fayn wan ɛn ad am to salad. Bɔt nɔ fɔgɛt fɔ was ɛn klin am fayn fayn wan.
- Bek: Yu kin kɔt am bak smɔl smɔl, bek am wit smɔl ɔliv ɔyl, sɔl, ɛn pepa, ɛn it am.
Mɛsej we dɛn kin kɛr go na os
- Pɔmpin nɔto jɔs fayn it, bɔt na supamakit bak we ful-ɔp wit vaytamɛn, minral, ɛn fayv.
- Pɔmpin de ɛp fɔ mek di skin gɛt fayn fayn bɔdi, fɔ si fayn fayn wan, fɔ gɛt wɛlbɔdi, ɛn fɔ mek i nɔ ebul fɔ fɛt di sik.
- Pɔmpin na fayn tin we nɔ gɛt bɔku kalori, we gɛt bɔku fayv fɔ di wan dɛn we de tray fɔ lɔs dɛn wet.
- Bikɔs pɔmpin gɛt bɔku potashɔm, pipul dɛn we gɛt kidni sik fɔ jɔs it am ɔnda dɔktɔ advays.
- Bifo yu it pɔmpin prɔdak dɛn we dɛn mek wit bɔku shuga ɛn ɔyl, it pɔmpin we gɛt wɛlbɔdi we dɛn dɔn pripia na os.
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