Fish we dɛn kin put insay tin fɔ it na tin we wi nɔ nid fɔ it na wi os. It am wit bred, kuk am wit rays, ɔ mek spaysi sambol, natin nɔ de we izi pas tin fish. Pan dɛn tin ya fish ya, sadin na wan smɔl fish we pipul dɛn lɛk bad bad wan. Yu dɔn ɛva tink bɔt ɔmɔs wɛlbɔdi bɛnifit wi bɔdi kin gɛt we wi it dis smɔl sadin fish? Bɔt wit di bɛnifit dɛn we wi go gɛt, sɔm tin dɛn de we wi nid fɔ tek tɛm wit smɔl. So tide, lɛ wi tɔk bɔt ɔltin bɔt dɛn sadin ya.
Udat na dis Sardines?
Fɔ tɔk am simpul wan, di sala na smɔl fish we kin gro te i rich lɛk 25 sɛntimita so ɛn i kin liv na skul dɛn na di si dɛn ɔlsay na di wɔl. Di bɔdi we gɛt ɔyl ɛn we tan lɛk tin dɔn mek i bi wan tin we dɛn kin it na bɔku kɔntri dɛn.
Di tin dɛn we dɛn kin put insay tin fɔ it we wi kin bay na di stɔ kin kam insay wata lɛk ɔyl, wata, ɔ tomato sos. Pan ɔl we dɛn kin pul di ed bɔku tɛm, wi kin it dis fish wit in skin ɛn in bon dɛn we nɔ pwɛl. Nɔ sɔprayz, di rial wɛlbɔdi bɛnifit dɛn de na dɛn bon ɛn skin de.
Wetin na di difrɛns bitwin Sadin ɛn Anchovies?
Pan ɔl we dɛn ɔl tu na smɔl fish, Halmasso smɔl pas Salin. I gɛt bak wan teys we gɛt smɔl spays. Bɔt bikɔs di tin dɛn we pɔsin kin it kin difrɛn frɔm ɔda pɔsin, di bɛst tin fɔ du na fɔ tray am yusɛf ɛn ɔndastand di difrɛns.
Wetin na di nyutrishɔnal bɛnifit dɛn we salin gɛt?
Salaya tan lɛk smɔl bɔm we gɛt bɔku bɔku vaytamɛn dɛn, minral dɛn, ɛn tin dɛn we impɔtant fɔ wi bɔdi. I rili fayn bak fɔ di wan dɛn we de wɔri bɔt wet bikɔs i nɔ gɛt bɔku kalori.
Chek di tebul we de dɔŋ fɔ gɛt gud aidia bɔt di nyutrishɔn we de insay 100 gram tin sadin we de insay ɔyl.
| Nutrient sɛkshɔn | Kwantiti (fɔ ɛni 100 gram) . |
|---|---|
| Kalori dɛn we yu kin gɛt | 208. Na di 208 |
| Protɛin we de mek pɔsin gɛt | 24.6 gram dɛn |
| Fat (Tɔtal fat) . | 11.4 gram |
| Kɔlɔstrel | 142 miligram |
| Sɔdiɔm - sɔl | 307 miligram |
Apat frɔm dis, di salon dɛn se, .
- Omega-3 fεt asid dεm
- Vitamin D we gɛt di sik
- Kalsiɔm we dɛn kɔl
- Vitamin B12 we gɛt di sik
- Ayɛn
- Potashɔm we gɛt di sik
I rili fayn fɔ gɛt bɔku impɔtant tin dɛn lɛk.
So, wetin mek fɔ it salaya gud fɔ di bɔdi?
Yɛs, sala na it we gɛt bɔku tin fɔ it we yu kin ad to di it we balans. Lɛ wi tek tɛm luk sɔm pan di bɛnifit dɛn we i de gi.
- I de protɛkt at wɛlbɔdi: Di omega-3 fat asid dɛn we de insay salmɔn rili fayn fɔ wi at. Dɛn kin mek di blɔd vesel dɛn wok fayn ɛn ɛp fɔ ridyus bad kɔlɔstrel. Stɔdi dɔn sho se if pɔsin it salmɔn wan ɔ tu tɛm insay di wik, dat kin mek i nɔ gɛt at sik bay lɛk wan pat pan tri pat.
- I de mek di bon dɛn strɔng: Bikɔs wi de it sadin wit di shɔɛl, i de gi bɔku bɔku kalsiɔm we wi bɔdi nid. Dɔn bak, sadin gɛt bɔku vaytamɛn D , we de ɛp di bɔdi fɔ tek da kalsiɔm de fayn fayn wan. Dɛn tu tin ya kin ɛp fɔ mek wi bon dɛn strɔng ɛn gɛt wɛlbɔdi.
- I de ɛp fɔ mek di bren wok fayn: Omega-3s impɔtant bak fɔ mek di bren gɛt wɛlbɔdi. Dɛn kin ɛp fɔ mek di bren sɛl dɛn gɛt wɛlbɔdi, fɔ mɛmba gud gud wan, ɛn fɔ protɛkt frɔm sɔm nyurolɔjik sik dɛn we kin kam wit di ej.
- I rili impɔtant fɔ mama dɛn we gɛt bɛlɛ ɛn di pikin we de na di bɛlɛ: Fɔ it fish we gɛt bɔku omega-3 lɛk sadin we uman gɛt bɛlɛ rili impɔtant fɔ mek di pikin in bren ɛn in nervɔs sistɛm gro . So, i rili fayn fɔ mek mama dɛn we gɛt bɛlɛ, wit di advays we dɛn dɔktɔ gi, fɔ ad sadin to dɛn it.
- I de mek di yay si fayn: Di omega-3s we de insay salmɔn de ɛp fɔ ridyus di makula dijenereshɔn we gɛt fɔ du wit di ej ɛn di yay we de dray.
- I de mek yu nɔ gɛt bɛtɛ Vitamin B12: Na tin we kin apin we yu nɔ gɛt bɛtɛ vitamin B12, mɔ pan di wan dɛn we dɔn ol. Dis kin mek yu gɛt prɔblɛm wit yu nerve lɛk fɔ nɔr de fil fayn ɛn fɔ wik. Wan savis fɔ spinach kin gi tri tɛm di vaytamɛn B12 we dɛn kin se ɛvride.
Risk fɔ no we yu de it salamander
Lɛk ɔltin, sɔm tin dɛn de we wi nid fɔ tink bɔt we wi de bay salon.
Di tin we impɔtant pas ɔl na dat, tumɔs pan ɛnitin nɔ fayn. Pan ɔl we salad na tin fɔ it we gɛt wɛlbɔdi, i fayn fɔ it am di rayt we.
| Denja | Diskripshɔn ɛn udat fɔ bisin bɔt |
|---|---|
| Di sɔl (sɔdiɔm) we yu de it mɔ | Di it dɛn we dɛn kin put insay tin fɔ it kin gɛt bɔku sɔl smɔl. If yu gɛt ay blɔd prɛshɔn , i nɔ fayn fɔ it bɔku sɔl. So nɔ fɔ it di tin dɛn we yu de it, ɔ pik di wan dɛn we nɔ gɛt bɔku sodium. |
| Gout we pɔsin kin gɛt | Lik na it we gɛt bɔku kemikal dɛn we dɛn kɔl purines. Dɛn purin ya kin chenj to yurik asid na di bɔdi. Bikɔs if yurik asid bɔku nɔr fayn fɔ pipul dɛm wae gɛt gaut , i impɔtant fɔ avɔyd fɔ it lik ɔr fɔ go to dɔktɔ. |
| Kidni Ston dɛn | Di sem yurik asid we kin mek yu gɛt gaut kin mek yu kidni ston bak. Dɔn bak, di bɔku sɔl we de insay salin kin mek di kidni ston bɔku. So, pipul dɛm wae gɛt dis risk fɔ tek tɛm we dɛn de it salin. |
| Hevi Mɛtal dɛn | Pan ɔl we i nɔ gɛt bɔku mɛkuri lɛk big fish, smɔl fish dɛn lɛk makrɛl kin gɛt smɔl smɔl ebi ebi mɛtal dɛn bak. Bɔt stɔdi dɛn dɔn sho se di mɛkkyuri lɛvɛl we de insay makrɛl nɔ bad fɔ mɔtalman fɔ it. Bɔt i bɛtɛ fɔ lɛ yu nɔ it bɔku bɔku it ɛvride. |
| Alɛji dɛn we pɔsin kin gɛt | Sɔm pipul dɛn kin gɛt alɛji fɔ fish. If yu gɛt sɔm sayn dɛn lɛk we yu skin de irita, it, ɔ swel afta yu it sadin, i kin bi alɛji. If dis apin, go to dɔktɔ wantɛm wantɛm. |
Yu tink se i fayn fɔ mek pipul dɛn we gɛt ay kɔlɔstrel it salo?
Dis na prɔblɛm fɔ bɔku pipul dɛn. Pan ɔl we salmɔn gɛt sɔm kɔlɔstrel, di ‘gud’ omega-3 fat dɛn we i gɛt de ɛp fɔ mek di ‘bad’ kɔlɔstrel (LDL) we de na di bɔdi go dɔŋ . So, if yu it salmɔn instead fɔ it ɔda it dɛn we gɛt bɔku fat lɛk mit, dat kin rili bɛnifit yu. Bɔt if yu gɛt prɔblɛm wit kɔlɔstrel, i go fayn fɔ mek yu tɔk to yu dɔktɔ fɔ advays yu.
Mɛsej we dɛn kin kɛr go na os
- Sadin na it we gɛt fayn fayn tin dɛn we gɛt omega-3, kalsiɔm, ɛn vaytamɛn D.
- If yu it dɛn, i gɛt bɔku bɛnifit fɔ yu at, yu bren, ɛn yu bon dɛn wɛlbɔdi.
- Salin we dɛn kin put insay tin kin gɛt bɔku sɔl (sɔdiɔm). Pipul dɛn we gɛt ay blɔd prɛshɔn fɔ tek tɛm mɔ bɔt dis.
- If yu gɛt gaut ɔ yu de pan denja fɔ gɛt ston na yu kidni, i fayn fɔ avɔyd ɔ nɔ it nɛt.
- Lɛk ɛnitin, it salad smɔl smɔl ɛn as pat pan balans it.
- If yu gɛt ɛnitin fɔ wɔri bɔt fɔ it salao bikɔs ɔf yu wɛlbɔdi, go to yu dɔktɔ ɔltɛm.
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