Aks pɔsin na wi kɔntri se, "Aw yu de?" na lɛk fɔ aks se, "Yu dɔn it rays?" Rays rili impɔtant to wi layf ɛn wi kɔlchɔ. Na lɛk af pan di pipul dɛn na di wɔl kin gɛt 50% pan dɛn ɛnaji ɛvride frɔm rays. So, yu nɔ tink se i rili impɔtant fɔ no ustɛm rays wi de it ɛvride, ɛn wetin i bɛnifit ɛn bad tin dɛn? Lɛ wi tɔk bɔt dat tide.
Wait rays? Bran rays? Wetin na di difrɛns?
Bɔku pipul dɛn tink se wayt rays ɛn brawn rays (rɛd rays) na tu difrɛn kayn rays. Bɔt fɔ tru, dɛn ɔl tu kɔmɔt frɔm di sem rays gren. Di difrɛns de pan di we aw dɛn de prosɛs di rays gren (mil).
Fɔ tɔk am simpul wan, di layt we de na do pan rays gren na dak brawn layt we gɛt bɔku tin dɛn fɔ it. Wi kin kɔl dis di "bran layt." Dɛn nɔ kin pul dis bran layt frɔm bran rays ɔ rɛd rays.
Bɔt we dɛn mek wayt rays, dɛn kin mil dis valyu bran pat ɔlsay ɛn afta dat dɛn kin polish am fɔ pul am. Dis na di rizin we mek wayt rays de shayn wayt.
Di tin we impɔtant pas ɔl na dat bɔku pan di vaytamɛn, minral, ɛn mɔ di fayv we de insay rays grens de na di bran pat we dɛn pul. Dis min se , we wi de tɔk bɔt it, bran rays bɛtɛ pas wayt rays fa fawe.
Bɔt bikɔs i gɛt bran, bran rays kin tek lɔng tɛm smɔl fɔ kuk pas wayt rays. So, fɔ gɛt di mɔ nyutrishɔn, i bɛtɛ fɔ ad bran rays to yu it.
Men wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i it bran rays
Lɛ wi tek tɛm luk sɔm pan di wɛlbɔdi bɛnifit dɛn we yu ad brawn rays to yu it.
I de ɛp fɔ kɔntrol dayabitis
Brawn rays kin ɛp pipul dɛn we gɛt dayabitis fɔ kɔntrol di shuga we de na dɛn blɔd. Lɛ wi ɔndastand dis wit wan valyu we dɛn kɔl Glycemic Index . Fɔ tɔk am simpul wan, i de mɛzhɔ aw kwik yu blɔd shuga de go ɔp afta yu dɔn it wan patikyula it.
- Wait rays gɛt ay glycemic index we na 64.
- Dis valyu fɔ bran rays na lɛk 55, we na rili smɔl valyu.
Dis min se we yu it wayt rays, yu blɔd shuga de go ɔp kwik kwik wan. Bɔt we yu it brawn rays, yu blɔd shuga de go ɔp smɔl smɔl. Dis na impɔtant tin fɔ di wan dɛn we gɛt dayabitis. Bɔku stɔdi dɛn dɔn sho se if pɔsin it bɔku wayt rays, dat kin mek i gɛt dayabitis.
Gud fɔ at wɛlbɔdi
Wul grens, lɛk brawn rays, gɛt bɔku fayv pas it dɛn we dɛn dɔn prosɛs. Dis fayv de ɛp fɔ mek di bad bad kɔlɔstrel we de na yu blɔd go dɔŋ, we kin mek yu nɔ gɛt at sik ɛn strok.
Dɔn bak, bikɔs we yu it tin dɛn we gɛt fayv, dat kin mek yu fil ful, i kin izi fɔ mek yu gɛt wɛlbɔdi. Apat frɔm dat, di vaytamɛn ɛn minral dɛn we de insay bran rays de ɛp fɔ kɛr ɔksijɛn go na di blɔd ɛn ɔda impɔtant tin dɛn we de apin na di bɔdi.
I kin ridyus di risk fɔ gɛt kansa
Brawn rays gɛt tri kayn tin dɛn we dɛn kɔl phenolics . Dis na pawaful antiɔksidant dɛn we dɛn kin si na di plant dɛn we dɛn kin gɛt. di antioksidant dεm de protεkt wi sεl dεm frכm fri radikal dεm, we de pwεl di sεl dεm. We wi protɛkt di sɛl dɛn dis kayn we, wi go ebul fɔ ridyus di risk fɔ gɛt kansa. dis valyu fεnolik dεm de mכst na di bran pat pan di rays gren. So we dɛn pul di bran we dɛn de mek wayt rays, dɛn kin pul bɔku pan dɛn antiɔksidant ya bak.
Dijestiv sistɛm wɛlbɔdi
Di fayv we nɔ de sɔlv insay brawn rays de mek pɔsin nɔ gɛt bɛlɛ ɛn i de mek di bɔdi muv ɔltɛm. I kin ɛp bak fɔ mek yu nɔ gɛt tin dɛn lɛk ɛmoroyd .
Wan ɔda impɔtant tin na dat rays na it we nɔ gɛt gluten . Pipul wae gɛt siliya sik nɔr kin ebul fɔ dayg sɔm grens. Fɔ dɛn, rays na gud it we dɛn kin it we dɛn nɔ gɛt ɛni prɔblɛm ɛn gɛt di it we dɛn nid.
Lɛ wi luk di it we de insay rays.
Brawn rays gɛt bɔku vaytamɛn ɛn minral dɛn we rili impɔtant fɔ wi bɔdi. Lɛ wi si bak aw di nyutrishɔn valyu dɛn kɔmpia to wayt rays.
| Di kayn fid we dɛn kin gi | Benefit fɔ di bɔdi |
|---|---|
| Vitamin B1 (Tiamin) we gɛt di sik. | I impɔtant fɔ mek dɛn prodyuz ɛnaji ɛn fɔ mek di nervɔs sistɛm wok. |
| Vitamin B6 (Pyridoksin) we gɛt di sik. | Impɔtant fɔ di imyun sistɛm ɛn di bren divɛlɔpmɛnt. |
| Magnɛsiɔm we dɛn kɔl | I de ɛp fɔ mek di bon dɛn gɛt wɛlbɔdi, di mɔsul dɛn we de wok, ɛn fɔ kɔntrol di blɔd prɛshɔn. |
| Fɔsfɔr we dɛn kɔl | Nid fɔ strɔng bon ɛn tit. |
| Selenium we dɛn kɔl | wan imכtant antioksidant fכ di imyun sistεm εn di tayroyd fכ wok. |
| Manganese we dɛn kɔl | I de ɛp fɔ mek dɛn gɛt ɛnaji ɛn protɛkt di sɛl dɛn. |
| Nutritional value (1/2 kɔp rays we dɛn kuk) . | Bran rays | Wait rays |
|---|---|---|
| Kalori dɛn we yu kin gɛt | 109. Na di 109 | ~103 |
| Protɛin we de mek pɔsin gɛt | 2 gram na yu | Na lɛk 2 gram |
| Fayba we dɛn kɔl | 2 gram na yu | Na lɛk 0.5 gram (lɛs dan wan pat pan tri) . |
| Kabohaydrɛt dɛn | 23 gram | Na lɛk 23 gram |
Tu tin dɛn we yu fɔ mɛmba we yu de tɔk bɔt rays
Pan ɔl we rays na rili fayn it, tu tin dɛn de we wi fɔ pe atɛnshɔn to we wi de tink bɔt sef fɔ it.
1. Yu tink se i rili denja fɔ it rays we lɛf?
Sɔntɛm yu dɔn yɛri dis stori. I nɔ fayn fɔ it rays we lɛf, i kin gɛt pɔyzin. Sɔm trut de pan dis. Wan kayn baktri de we dɛn kɔl Bacillus cereus . If dɛn nɔ kol di it dɛn we gɛt stach lɛk rays we dɛn dɔn kuk fayn fayn wan ɛn put dɛn na frij, dis bɔdi kin gro insay. If yu it dis baktri, i kin mek yu nɔs ɛn vɔmit.
Dis rili izi fɔ avɔyd:
- If yu gɛt rays we yu dɔn kuk we lɛf, nɔ lɛf am na rum tɛmpracha fɔ lɔng tɛm.
- Klos am tayt ɛn put am na frij kwik kwik wan.
- Rihit fayn we yu de ɔt am bak.
- Mek yu klin fayn na di kichin.
2. Yu tink se rays gɛt asɛnik?
Asɛnik na kemikal we gɛt bɔku pɔyzin ɛn we kin apin na di wɔl. Di yus fɔ fɛtilayza ɛn peshɛnt sayd dɔn mek di asɛnik lɛvɛl go ɔp na di grɔn ɛn wata we de ɔnda grɔn. Rays gɛt ay kapasiti fɔ absɔb asɛnik pas ɔda grens dɛn. Dis na bikɔs dɛn de yuz bɔku wata fɔ plant rays.
Sɔlv de fɔ dis bak:
- Bifo yu kuk rays, was di rays bɔku tɛm ɔnda wata we de rɔn.
- We yu de kuk, kuk wit mɔ wata pas aw yu kin kuk . Lɛk we dɛn de bɔyl pasta.
- Afta di rays dɔn kuk , pul di wata we lɛf.
Dɛn we ya kin ridyus di asɛnik we de insay rays bad bad wan.
Nays we dɛn fɔ mek yu yuz rays fayn fayn wan
If yu de wɔri bɔt di lɔng tɛm we bran rays go kuk, kuk wan big batch wan tɛm, sheb am to pat dɛn, ɛn kip am na friza. Dɔn, we yu rɛdi fɔ it, ɔl wetin yu fɔ du na fɔ wam am.
Rays nɔto sɔntin we pɔsin fɔ it jɔs lɛk rays. Yu kin mek i gɛt tin fɔ it bay we yu miks am wit difrɛn vɛjitebul, ɔyl, mit ɛn fish. Na sɔm aidia dɛn ya:
- Mek wan fayn rays salad bay we yu ad tin dɛn lɛk lentil, chikip, pis, ɛn di vɛjitebul dɛn we yu lɛk.
- Mek rays lɛk fried rays wit vɛjitebul lɛk karɔt, bins, lik, ɛn kabij.
- Fil di bɛl pepa wit wan miksɔp pan rays ɛn vɛjitebul ɛn kuk.
- Miks rays wit blak bins, kɔn, ɛn sambal fɔ mek yu gɛt nyu flawa.
- Ad sɔntin lɛk brɔkoli ɔ spinach to yu fav chukchuk kɔri ɔ fish kari ɛn it am wit rays.
If yu de wɔri bɔt yu it, mɔ bikɔs ɔf wan mɛrɛsin (lɛk dayabitis ɔ ay blɔd prɛshɔn), i rili impɔtant fɔ aks yu dɔktɔ ɔ dɔktɔ fɔ advays bɔt di it we bɛtɛ fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Fɔ gɛt mɔ it, mɔ di fayv, yus fɔ it brawn rays (brawn rays) instead fɔ it wayt rays.
- If yu it bran rays, i de ɛp fɔ kɔntrol dayabitis, mek yu at gɛt wɛlbɔdi, ɛn mek yu gɛt wɛlbɔdi dijestiv sistɛm.
- Put di rays we lɛf na frij kwik kwik wan, pas fɔ lɛf am na rum tɛmpracha. Dis kin ɛp fɔ mek yu nɔ gɛt pɔyzin fɔ it.
- Fɔ mek di asɛnik we kin de insay rays nɔ bɔku, was di rays fayn fayn wan bifo yu kuk ɛn kuk am insay mɔ wata fɔ pul di wata we lɛf.
- If yu gɛt wan sik, go to yu dɔktɔ bɔt di bɛst it fɔ yu.
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