Yu lɛk fɔ si difrɛn kɔlɔ dɛn we yu de luk yu plet? We yu ad sɔm fayn fayn rɛd ɛn ɔrɛnj vɛjitebul dɛn to yu plet wit grɛn ɛn yɔlɔ, i nɔ jɔs de mek i luk fayn, bɔt i gɛt bɔku bɛnifit dɛn bak fɔ yu bɔdi. Vɛjitebul dɛn lɛk karɔt, pɔmpin, swit pata, tomato, ɛn rɛd bɛl pepa we wi ɔl no se na dis grup. So tide, lɛ wi tɔk bɔt di wɔndaful wɛlbɔdi bɛnifit dɛn we wi ad dɛn kɔlɔful vɛjitebul ya to wi it dɛn.
Wetin na di wɛlbɔdi bɛnifit dɛn we dɛn vɛjitebul ya gɛt?
Fɔ tɔk am simpul wan, rɛd ɛn ɔrɛnj vɛjitebul dɛn na ples usay dɛn kin kip vaytamɛn ɛn tin dɛn we kin mek pɔsin gɛt wɛlbɔdi. Dɛn kin gi yu bɔdi trɛnk, ɛnaji, ɛn ɛp fɔ protɛkt yu frɔm bɔku sik dɛn.
I de ɛp fɔ ridyus di risk fɔ gɛt kansa
Dis na pɔynt we rili impɔtant. Sayɛnsman dɛn biliv se di men tin we kin mek pɔsin gɛt kansa na we di sɛl dɛn we de na wi bɔdi kin pwɛl. Di bad bad tin dɛn we dɛn kin mek na wi bɔdi we dɛn kɔl fri radikal kin pwɛl di sɛl dɛn. Bɔt di pawaful tin dɛn we dɛn kɔl antiɔksidant we de insay dɛn vɛjitebul dɛn ya kin protɛkt wi sɛl dɛn frɔm dɛn bad bad tin dɛn ya.
Tink bɔt dɛn antiɔksidant ya as shild we de protɛkt wi sɛl dɛn.
- Beta-carotene: Dis kin de bɔku bɔku wan na ɔrɛnj vɛjitebul lɛk karɔt, swit pata, ɛn pɔmpin. Wi bɔdi kin chenj am to vaytamɛn A.
- Laykopin: Dis kɔmpawnd na in de gi tomato dɛn rɛd kɔlɔ. Na bak wan rili pawaful antiɔksidant.
So, we yu ad dɛn vɛjitebul ya to yu it, yu nɔ no se yu de gi yu bɔdi big pawa fɔ protɛkt insɛf frɔm kansa.
I de kɔntrol di ay blɔd prɛshɔn
Ay blɔd prɛshɔn, ɔ BP, na prɔblɛm we bɔku pipul dɛn kin gɛt dɛn tɛm ya. Wan pan di men rizin fɔ dis na di bɔku bɔku sɔl (sɔdiɔm) we wi kin ad pan wi it ɛn di potashɔm we wi bɔdi nid kin go dɔŋ. Dis nɔr balans kin mek yu gɛt siriɔs sik lɛk at sik ɛn strok.
Di bɛst sɔlv fɔ dis na fɔ it tin dɛn we gɛt bɔku potashɔm. Ɔrɛnj swit pata, karɔt, ɛn pɔmpin na vɛjitebul dɛn we gɛt bɔku potashɔm . So, tɔk to yu dɔktɔ ɛn ad dɛn vɛjitebul ya to yu it, we kin ɛp fɔ kɔntrol blɔd prɛshɔn.
I de gi yu yay fayn fayn wan
Wi ɔl dɔn yɛri frɔm we wi smɔl se "we yu it karɔt i kin mek yu yay fayn." Bɔku trut de insay da stori de. di rizin fכ dis na di pigmεnt dεm we dεn kכl karotenoyd we de insay dεn vεgεtebul dεm ya.
- Lutein ɛn Zeaxanthin: Dɛn tin ya de protɛkt di yay frɔm di risk fɔ mek dɛn gɛt katarakt ɛn di makula dijenereshɔn we gɛt fɔ du wit di ej. Dɛn gɛt bɔku bɔku karɔt ɛn rɛd bɛl pepa.
- Vitamin A: Apat frɔm dat, di beta-karotin we de insay dɛn vɛjitebul ya, wi bɔdi kin chenj to vaytamɛn A. Vitamin A de ɛp fɔ mek yu si fayn we yu nɔ gɛt bɛtɛ layt, dat na nɛt.
Fɔ mek yu gɛt wɛlbɔdi tit ɛn gam
Dis na sɔntin we yu nɔ go dɔn yɛri bɔt bifo. Yɛs, dis vɛjitebul rili fayn fɔ yu tit ɛn yu gɔm.
- Vitamin A: Vitamin A impɔtant fɔ mek di saliva gland dɛn we de na wi mɔt gɛt wɛlbɔdi. If yu nɔ gɛt dis, dat kin mek yu tut rɔtin kwik kwik wan ɛn i kin brok.
- Vitamin C: Yu gam de blɔd? Yu tit dɛn dɔn lɔs? Dis kin bi bikɔs i nɔ gɛt bɛtɛ vaytamɛn C. Vɛjitebul dɛn lɛk tomato ɛn rɛd bɛl pepa gɛt bɔku vaytamɛn C.
Lɛ wi no gud gud wan bɔt di nyutrishɔn valyu
Rɛd ɛn ɔrɛnj vɛjitebul na grup fɔ it we nɔ gɛt bɔku kalori, bɔt stil gɛt bɔku tin fɔ it. Lɛ wi tek wan luk pan di men tin dɛn we de insay dɛn ɛn aw dɛn impɔtant.
| Nutrient sɛkshɔn | Aw i impɔtant fɔ di bɔdi? |
|---|---|
| Vitamin A (we kɔmɔt frɔm beta-karotin) . | Fɔ si, fɔ di imyun sistɛm, wɛlbɔdi skin ɛn tit. |
| Vitamin C we de na di bɔdi | I de mek di bɔdi ebul fɔ fɛt di sik, i de mek di gɔm dɛn gɛt wɛlbɔdi, ɛn i de mek di skin brayt. |
| Potashɔm we gɛt di sik | I de kɔntrol blɔd prɛshɔn ɛn i impɔtant fɔ mek di at wok. |
| Vitamin K we gɛt di sik | I de ɛp fɔ mek blɔd klɔt ɛn mek di bon dɛn strɔng. |
| Fayba we dɛn kɔl | I de mek i izi fɔ digest, i de mek pɔsin nɔ gɛt bɛlɛ, ɛn i de ɛp fɔ kɔntrol di wet. |
Aw yu kin pripia dɛn vɛjitebul ya? Wetin na di we dɛn we de mek pɔsin gɛt wɛlbɔdi?
Na dis say wi kin mek mistek bɔku tɛm. We wi bay sɔntin lɛk pɔmpin ɔ swit pata, wi kin yus fɔ kuk am wit bɔku shuga, sɔl, ɔyl, ɛn kokonat milk. Ivin if wi bay tomato sos, i kin tu sɔl ɛn shuga. We wi kuk am dis we, wi nɔ kin gɛt di tru gud tin we di vɛjitebul gɛt.
I bɛtɛ fɔ it dɛn as simpul ɛn natin nɔ de fɔ it as yu ebul. If yu kuk vegjetabul fɔ lɔng tɛm, dat kin pwɛl di tin dɛn we de insay am. So tray fɔ it am raw ɛnitɛm we i pɔsibul.
Na sɔm simpul, wɛlbɔdi we dɛn we yu kin tray fɔ du:
- Ad salad we dɛn mek wit karɔt, tomato, ɛn kɔkumba to yu men it.
- Gret di raw karɔt ɛn mek dɛn bi sambol . Jɔs ad smɔl laym jus, sɔl, ɛn pepa.
- It tin dɛn lɛk pɔmpin ɛn swit pata we dɛn dɔn bɔy . Bifo yu it dɛn wit kokonat, tray fɔ it dɛn wit sambol we gɛt sɔl.
- We yu de mek pɔmpin kɔri, stɔp fɔ ad tumɔs shuga. Bifo dat, tray fɔ ad wan pat pan sinamɔn bark. I de ad wan natura swit.
- Tray fɔ ad sɔm grated karɔt to yu os tomato sos instead fɔ ad ɔyl. I go mek di flawa ɛn kwaliti bɛtɛ.
- We yu de mek vegjetabul sup , mek shɔ se yu ad tin dɛn lɛk karɔt, pɔmpin, ɛn tomato.
- Kɔt tin dɛn lɛk swit pata ɛn pɔmpin insay smɔl smɔl, sprinkle wit smɔl pepa ɛn tumara paoda, ɛn bek dɛn na di ɔvin (ɔvin rost). I bɛtɛ pas fɔ frɛy dɛn insay ɔyl.
Mɛsej we dɛn kin kɛr go na os
- Rɛd ɛn ɔrɛnj vɛjitebul (karɔt, pɔmpin, swit pata, tomato) na supamakit we gɛt bɔku vaytamɛn A, C, potashɔm, ɛn antiɔksidant.
- If yu it dɛn tin ya ɔltɛm, dat kin mek yu nɔ gɛt kansa, yu blɔd prɛshɔn, ɛn yu yay sik.
- Fɔ mek yu gɛt di maksimal nyutrishɔn valyu frɔm vɛjitebul, nɔ kuk dɛn wit bɔku ɔyl, shuga, ɛn sɔl, ɛn fala we dɛn lɛk fɔ stim, it dɛn raw, ɔ jɔs kuk dɛn.
- If yu gɛt mɛrɛsin (e.g. dayabitis, ay blɔd prɛshɔn), go to yu dɔktɔ ɔltɛm bifo yu chenj yu it.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt