Naw, wi ɔl kin rili bisin bɔt wetin wi de it ɛn drink, nɔto so? Bɔku pipul dɛn kin lɛk fɔ yus to sɔntin we gɛt wɛlbɔdi ɛn we gɛt wɛlbɔdi lɛk ɔts instead ɔf di rays ɛn bred we dɛn kin yuz ɔltɛm. Tide, wi de tɔk bɔt wan spɛshal it we gɛt bɔku tin fɔ it, bɔt sɔntɛm yu nɔ yɛri bɔt am bɔku. Dat na Rye Flakes we dɛn kɔl Rye Flakes. Pan ɔl we di nem nyu smɔl, di wɛlbɔdi bɛnifit dɛn we dis kin gɛt kin rili bɔku.
Wul grens rili impɔtant fɔ gɛt wɛlbɔdi layf. Stɔdi dɔn ivin sho se if yu ad dɛn kayn grens ya to yu it ɛvride, dat kin mek yu nɔ gɛt bɔku sik dɛn lɛk asma, Crohn’s disease, ɛn ulcerative colitis. So, rays flɛks na wan pan dɛn kayn ɔl gren dɛn de we ful-ɔp wit dɛn kayn prɔpati dɛn de.
Fɔ tɔk am simpul wan, wetin na Rye Flakes?
Imajin, dɛn kin mek dɛn rays flɛks ya bay we dɛn de stim, rɔl, ɛn drɛy di sid dɛn na di rays plant, jɔs lɛk ɔts. We yu luk dɛn, dɛn jɔs tan lɛk rol ɔts. Dɛn kin rili izi bak fɔ mek.
Dɛn tin ya nɔto jɔs ɛni it, bɔt na tin we dɛn kin kip tin dɛn we gɛt bɔku bɔku vaytamɛn dɛn, minral dɛn, ɛn mɔ fayv we wi bɔdi nid. So lɛ wi si us big bɛnifit dɛn smɔl smɔl tin dɛn ya gɛt fɔ wi wɛlbɔdi.
Di wɛlbɔdi bɛnifit dɛn we ray flɛks gɛt fɔ yu bɔdi
Nɔto jɔs wan bɛnifit nɔmɔ rays flɛks de gi. Dɛn kin gɛt bɛnifit pan sɔm sistɛm dɛn na wi bɔdi.
Gret fɔ di dijestiv sistɛm!
If yu kin gɛt prɔblɛm dɛn lɛk we yu bɛlɛ kin at ɛn kɔnstipɛshɔn, rays flɛks kin bi gud sɔlvishɔn. di fayv we de insay dεm de εp wi dijestiv sistεm fכ wok fayn fayn wan. Fɔ tɔk am simpul wan, we wi it rays flɛks, di we aw di it de muv tru wi insay kin bi mɔ efyushɔn. Dis kin ɛp bak fɔ ridyus di risk fɔ gɛt siriɔs sik lɛk kɔlon kansa.
Wan big ɛp fɔ kɔntrol dayabitis
Ray flɛks na tin we rili valyu fɔ pipul dɛn we gɛt dayabitis ɛn di wan dɛn we de pan denja fɔ gɛt dayabitis. dis na biכs di rays fכl dεm gεt lכw glycemic index (GI).
Dis min se we wi it dɛn tin ya, wi blɔd shuga nɔ de go ɔp wantɛm wantɛm. Bifo dat, di shuga kin go insay di bɔdi smɔl smɔl, ɛn dis kin mek i izi fɔ pɔsin we gɛt dayabitis fɔ kɔntrol di shuga we i gɛt na in blɔd.
Apat frɔm dat, di fayba we de sɔlv we de insay de ɛp bak fɔ ridyus di risk fɔ gɛt Tayp 2 Dayabitis. Bɔt if dɛn de trit yu fɔ dayabitis, i impɔtant fɔ tɔk to yu dɔktɔ bifo yu bigin it lɛk dis.
I de ɛp bak fɔ kɔntrol di bɔdi wet.
Wan pan di big prɔblɛm dɛn we pɔsin kin gɛt we i de tray fɔ lɛf fɔ it bɔku bɔku it na fɔ kɔntrol di it we i de it. Ray flakes kin ɛp wit dis bak. Stɔdi dɔn sho se if yu it rays flɛks, dat kin ɛp yu fɔ fil ful fɔ lɔng tɛm. So, if yu it sɔm rays flɛks na mɔnin, dat kin ɛp yu fɔ kɔntrol di it we yu de it pasmak te di tɛm fɔ it. I kin ɛp yu bak fɔ it smɔl di nɛks tɛm we yu de it.
Gud fɔ at wɛlbɔdi
we i kam pan kכlestכl na wi bכdi, tu tכp dεm de: "gud" kכlestכl (HDL) εn "bad" kכlestכl (LDL). di it dεm we GI lεk rays fכl dεm de εp fכ inkrεs di "gud" HDL kכlestכl na wi bכdi. dis HDL kכlestכl de wok bay we i de pul di "bad" LDL kכlestכl we kin bכku na wi bכdi vεsul dεm εn kכl dεm.
Nɔto dat nɔmɔ, rays flɛks gɛt bɔku potashɔm bak, we na wan minral we de ɛp fɔ mek blɔd prɛshɔn go dɔŋ. Wan pan di tin dɛn we kin mek pɔsin gɛt ay blɔd prɛshɔn na we di sɔdiɔm (sɔl) we de na di bɔdi kin bɔku. Potashכm de εp fכ pul dis εksyכs sכdiכm na di bכdi. Dis kin ɛp fɔ kɔntrol blɔd prɛshɔn ɛn ridyus di risk fɔ gɛt at sik ɛn strok.
Wan trɔs we ful-ɔp wit tin dɛn we gɛt valyu fɔ it
Ray flɛks na bɔku bɔku vaytamɛn ɛn minral dɛn, mɔ sɔm B vaytamɛn dɛn.
| Vitamin B we gɛt di sik | Bɛnifit dɛn fɔ di bɔdi |
|---|---|
| Vitamin B1 (tiamin) ɛn B3 (niasin) . | I de ɛp fɔ mek di bɔdi gɛt mɔ ɛnaji ɛn kɔntinyu fɔ gɛt mɔ pawa. |
| Riboflavin (vitamin B2) we gɛt fɔ du wit am. | I impɔtant fɔ mek di liva ɛn di nervɔs sistɛm wok fayn fayn wan. |
| Vitamin B6 we gɛt di sik | I de ɛp fɔ mek di imyun sistɛm strɔng. |
| Folate we dɛn kɔl | i rili imכtant fכ mek dεn nכ gεt posbul bכn difεkt dεm na di pikin we i bεlε. |
Apat frɔm dat, ray flɛks gɛt impɔtant minral dɛn lɛk ayɛn, magnɛsiɔm, fɔsfɔr, ɛn zink , ɛn bak kɔmpawnd dɛn we dɛn kɔl faytokɛmikɛl, we gɛt antiɔksidant prɔpati we de mek di sɛl dɛn nɔ pwɛl.
Nutrishɔn insay 1/4 kɔp
Wan tipik savis fɔ rays flɛks gɛt dɛn nyutriɛnt ya:
- Kalori dɛn: 98
- Protɛin: 4 gram
- Fat: 1 gram
- Kabohaydrɛt: 20 gram
- Fayba: 4 gram
- Shuga: 0 gram
Impɔtant: Ray flɛks gɛt kabɔhaydrɛt. Pan ɔl we dɛn na kɔmpleks kabɔhaydrɛt, dɛn nɔ de spik blɔd shuga kwik kwik wan lɛk wayt bred, i nɔ fayn fɔ it tumɔs. I bɛtɛ fɔ lɛ yu nɔ it lɛk 1/4 kɔp wan tɛm .
Okay, aw wi go ad dɛn tin ya to di it?
Dis na tin we rili izi. Yu kin mek rays flɛks di sem we aw yu kin mek ɔts.
Di we we pipul dɛn lɛk pas ɔl na fɔ kuk am wit smɔl wata na di stov te i tik ɛn tɔn to pɔrit. Yu kin ad nɛt lɛk kash, amɔnd, dray greps, ɛn frut dɛn lɛk banana to dis pɔrit fɔ mek i gɛt flawa.
Nɔto dat nɔmɔ, bɔt dɛn kin yuz dɛn tin ya bɔku ɔda we dɛn:
- Ad rays flɛks instead ɔf ɔts to granola ɔ muesli we dɛn mek na os.
- Tray fɔ yuz dɛn tin ya insted ɔf ɔts we yu de mek kuki ɛn biskit.
- Fray sɔm rays flɛks insay pan ɛn it dɛn pan sɔntin lɛk kɔn flɛks.
- We yu de mek tin dɛn lɛk kɔtlɛt, mitbɔl, ɛn rol na os, tray fɔ ad smɔl pan dɛn tin ya instead fɔ ad bredkrɔm as tin we de tay, dat na fɔ ol di miksɔp togɛda.
Mɛsej we dɛn kin kɛr go na os
- Rye Flakes na wan wɛlbɔdi ɔl gren, we fiba ɔts, wit ay nyutrishɔn valyu.
- If yu it dɛn tin ya, i kin gɛt bɔku bɛnifit lɛk fɔ mek i izi fɔ digest, fɔ kɔntrol di blɔd shuga, fɔ kɔntrol di bɔdi wet, ɛn fɔ mek di at kɔntinyu fɔ gɛt wɛlbɔdi.
- Ray flɛks gɛt bɔku impɔtant tin dɛn lɛk fayv, B vaytamɛn, ɛn potashɔm.
- We yu de ad pan yu it, i bɛtɛ fɔ bigin wit smɔl tin, lɛk 1/4 kɔp wan tɛm.
- If yu gɛt sik, lɛk dayabitis ɔ ay blɔd prɛshɔn, i rili impɔtant fɔ tɔk bɔt am wit yu dɔktɔ bifo yu mek dis kayn big chenj na yu it.
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