Di Bɛnifit dɛn we Sanflawa Sid dɛn Gɛt fɔ Ɛlth we Ayd

Wi ɔl dɔn si sanflawa dɛn we de blo, nɔto so? I tan lɛk se yu de luk di san. Bɔt yu no se di smɔl smɔl sid dɛn we de gro insay da fayn fayn flawa de, we na sanflawa sid, na supa it we gɛt wɔndaful wɛlbɔdi bɛnifit dɛn. Wi kin it dɛn tin ya as snek ɔ ad pan wi it dɛn. So tide, lɛ wi tɔk bɔt di big big bɛnifit dɛn we ayd insay dɛn smɔl smɔl sid dɛn ya.

Wetin mek sanflawa sid dɛn so gud fɔ wi bɔdi?

Fɔ tɔk am simpul wan, sanflawa sid na pawaful tin fɔ it. Di vaytamɛn, minral, ɛn wɛl bɔdi fat we dɛn gɛt kin ɛp fɔ ridyus di risk fɔ gɛt siriɔs sik lɛk ay blɔd prɛshɔn ɛn at sik. Lɛ wi tek tɛm luk di men bɛnifit dɛn we dɛn kin gɛt.

1. I de ridyus di inflamɛns na di bɔdi

Na di smɔl smɔl inflamɛns we wi nɔ no bɔt we kin apin na wi bɔdi we kin mek wi gɛt big big sik dɛn lɛk dayabitis ɛn at sik. Imajin se yu bɔdi de bɔn lɛk smɔl faya na difrɛn say dɛn. Na dat jɔs tan lɛk inflamɛns.

Sanflawa sid gɛt bɔku pawaful anti-inflammatory kɔmpawnd dɛn lɛk vaytamɛn E ɛn flavonoids , we de ɛp fɔ ridyus inflamɛns na di bɔdi. Sɔm stɔdi dɔn sho se pipul dɛn we de it nɛt lɛk sanflawa sid fayv ɔ mɔ tɛm insay di wik kin gɛt smɔl smɔl mak dɛn we de mek dɛn bɔdi wam.

2. Wan bɛst padi na yu at

Fɔ mek wi at gɛt wɛlbɔdi, wi nid fɔ rili tek tɛm wit di kayn fat we wi de it. di sanflawa sid dεm gεt "gud" fεt dεm we gud fכ di at. Spɛshal wan, polyɔnsaturated fat ɛn monounsaturated fat .

So, if yu ad sanflawa sid to yu it ɔltɛm, dat kin mek yu nɔ gɛt prɔblɛm dɛn lɛk sik dɛn we de mek yu at ɛn blɔd, bɔku kɔlɔstrel, ɛn blɔd prɛshɔn.

3. I de mek di imyun sistɛm strɔng

Fɔ mek wi go protɛkt wisɛf frɔm sik dɛn, wi nid fɔ gɛt gud imyun sistɛm. Sanflawa sid na it we de gi dis rial bɔst. Bikɔs dɛn gɛt zink ɛn sɛlɛniɔm, we na tu tin dɛn we rili impɔtant fɔ mek wi nɔ ebul fɔ fɛt di sik.

• Zinc: Zinc impɔtant fɔ bil ɛn kip di imyun sɛl dɛn na wi bɔdi.
• Selenium: Dis kin mek bak di inflamɛns na di bɔdi nɔ bɔku, i kin ɛp fɔ fɛt infɛkshɔn, ɛn i kin mek di bɔdi ebul fɔ fɛt di sik.

So if yu kin gɛt kol ɛn kɔf bɔku tɛm, i go fayn fɔ ad sɔm sanflawa sid dɛn to yu it.

4. I de gi gud ɛnaji to di bɔdi

Udat nɔ want fɔ wok ɔl di de we i nɔ taya ɛn wit gud ɛnaji? Di bɔku prɔtin we de insay di sanflawa sid dɛn de ɛp fɔ gi di bɔdi ɛnaji. Nɔto dat nɔmɔ, bɔt i gɛt bak wan tin we dɛn kɔl Vitamin B1 , we na thiamin .

Dis vaytamɛn B1 de ɛp fɔ chenj it to ɛnaji. Dɔn bak, di sɛlin we wi bin dɔn tɔk bɔt, de mek di blɔd go fayn ɛn i de ɛp fɔ kɛr ɔksijɛn go na ɔl di pat dɛn na di bɔdi. Dis kin mek yu nɔ taya ɛn mek yu fil fayn.

Aw di nyutrishɔn valyu dɛn we di sanflawa sid dɛn gɛt?

Naw lɛ wi tek wan luk pan di nyutrishɔnal valyu fɔ dɛn smɔl smɔl sid dɛn ya we de na tebul. Mɛmba se dis na wetin de insay wan kɔp (1⁄4 kɔp) dray ros sanflawa sid, we dɛn nɔ ad sɔl.

Sɔm pipul dɛn kin it di sid dɛn bay we dɛn kin pul am ɛn put am na dɛn mɔt, we kin ɛp dɛn fɔ kɔntrol di it we dɛn de it. Bɔt bɔku tɛm, di sid dɛn we dɛn kin bay na stɔ we stil de na di shɔɛl kin gɛt bɔku sɔl we dɛn kin ad pan dɛn . If yu na pɔsin we lɛk sɔl, i bɛtɛ fɔ pik sid dɛn we dɛn rayt "unsalted," we min se dɛn nɔ gɛt sɔl.

Aw wi kin ad dɛn tin ya to it?

Dis na tin we rili izi. Yu kin it sanflawa sid raw ɔ ros. If shɔɛl de na do, brok di shɔɛl jisnɔ wit yu tit ɛn it di insay. I nɔ fayn fɔ it di shɔɛl, dɛn fɔ pul am.

Nɔto dat nɔmɔ, yu kin ad dɛn tin ya bak to yu it ɛvride. Na sɔm aidia dɛn ya:

• Sprinkle sɔm pan di salad we yu de mek.
• Tray fɔ ad smɔl to gotukola sambol ɔ kathurumurunga mallum , i teist wɔndaful.
• Miks am wit yu mɔnin ɔts .
• Mek shɔ se yu ad am we yu de mek sɔntin lɛk trail mix .
• If yu de mek tin lek veggie burgers , ad dem to di mix.
• Sprinkle pan tap we yu de mek bekeri prodak lɛk kek ɛn bɔn.
• Yuz pinat bɔta ɛn yuz sanflawa bɔta bak .

If yu de wɔri bɔt yu wɛlbɔdi, fɔ ad smɔl tin lɛk dis to yu it kin mek big difrɛns. Bɔt mɛmba se if yu gɛt ɛni patikyula sik, i go fayn fɔ mek yu tɔk to yu dɔktɔ bifo yu ad nyu tin lɛk dis to yu it.