Wi ɔl lɛk fɔ it fish, nɔto so? Smɔl fish lɛk kelawalla, balaya, thora ɛn ɔda lokal fish dɛn rili impɔtant na wi dina tebul. Bɔt yu dɔn ɛva yɛri bɔt fish we dɛn kɔl tɔbɔt? Dis na fish we pipul dɛn lɛk, we gɛt tin fɔ it ɛn we dia smɔl na sɔm kɔntri dɛn na di wɔl. So tide, lɛ wi tɔk bɔt wetin na dis tɔbɔt fish ɛn us bɛnifit i de briŋ to wi wɛlbɔdi.
Udat na dis Turbot?
Fɔ tɔk am simpul wan, tɔbɔt na si fish we tan lɛk flat. Jɔs lɛk wi padi, di turbot. Bɔt i difrɛn smɔl. Wan spɛshal tin we dis fish gɛt na dat, in tu yay dɛn de na wan say na in ed. Dɛn kin liv mɔ na dip si dɛn lɛk di Mɛditarenian Si ɛn di Baltik Si. Fɔ sayɛns, dɛn kɔl dis fish `(Scophthalmus maximus)`.
Dis fish de liv bay we i de it ɔda smɔl fish dɛn we de na di si. Dɛn se tɔbɔt fish we dɔn ful-ɔp kin gro fɔ lɔng pas 6 fit. Imajin aw dat na big big tin!
Wetin na di nyutrishɔn valyu fɔ turbot fish?
Turbot nɔto jɔs wan fayn fayn fish, i na it bak we gɛt bɔku tin fɔ it. Wi kin gɛt ɔl di men tin dɛn we wi bɔdi nid, ɛn bak di maykronutriɛnt dɛn, frɔm dis fish.
Lɛ wi luk di tebul we de dɔŋ fɔ si di men tin dɛn we de insay lɛk 100 gram tɔbɔt fish ɛn di bɛnifit dɛn we dɛn de gi.
| Nutrient we de mek pɔsin gɛt tin fɔ it | Bɛnifit dɛn fɔ di bɔdi |
|---|---|
| Protɛin we de mek pɔsin gɛt | 100 gram protin gεt lεk 16 gram. I impɔtant fɔ mek di bɔdi gro, fɔ mek di wund wɛl, ɛn fɔ mek di mɔsul dɛn strɔng. |
| Bɔmp | 100 gram fεt gεt wan rili lכw כmכnt we na 1.3 gram. Ɛn dat na unsaturated fat , we fayn fɔ di bɔdi. I rili fayn fɔ di at wɛlbɔdi. |
| Kabohaydrɛt dɛn | I gɛt smɔl tin, lɛk 1.2 gram, we de ɛp fɔ gi di bɔdi di ɛnaji we i nid ɔl di de. |
| Vitamin dɛn we dɛn kin yuz | I gɛt sɔm vaytamɛn dɛn lɛk vaytamɛn A, B1, B3, B6, B12, ɛn vaytamɛn C. Impɔtant fɔ si, fɔ mek yu skin shayn, ɛn fɔ mek yu nɔ gɛt sik (immunity). |
| Minral dɛn we dɛn kin yuz fɔ mek tin dɛn | I gɛt minral dɛn lɛk kalsiɔm, fɔsfɔr, ayɛn, potashɔm, ɛn zink. Dɛn tin ya kin ɛp fɔ mek di bon ɛn tit dɛn strɔng ɛn mek di blɔd gɛt wɛlbɔdi. |
Di men wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i it turbot fish
Okay, naw lɛ wi si us kɔnkrit bɛnifit dɛn ya de gi wi bɔdi.
Strɔng mɔsul dɛn ɛn wɛlbɔdi growth
Di protin we de insay di tɔbɔt fish na rili ay kwaliti. I gɛt impɔtant amino asid dɛn we wi bɔdi fɔ gɛt frɔm it. So, dis fish de ɛp fɔ mek di bɔdi gro, mɔ pan yɔŋ pikin dɛn, ɛn i de ɛp bak fɔ mek di wund dɛn wɛl kwik kwik wan.
I de ɛp fɔ mek yu at gɛt wɛlbɔdi
Dis fish gɛt unsaturated fat we gud fɔ di bɔdi. I nɔ gɛt bɔku fat bak. If yu it bɔku fat we nɔ fayn (saturated ɛn trans fats) i kin mek yu gɛt bɔku bɔku kɔlɔstrel na yu blɔd, ɛn dis kin mek yu gɛt ay blɔd prɛshɔn, dayabitis, ɛn at sik as tɛm de go. So if yu ad fish lɛk turbot to yu it, dat kin ɛp fɔ mek yu at gɛt wɛlbɔdi.
Ɛspɛshali if yu de tray fɔ lɛf fɔ it bɔku bɔku it, i go fayn fɔ ad fish we nɔ gɛt bɔku fat lɛk dis to yu it.
I de mek di bon ɛn tit strɔng
Di minral dɛm we dɛn kɔl kalsiɔm ɛn fɔsfɔr we de insay tɔbɔt fish impɔtant fɔ mek wi bon ɛn tit dɛn gɛt wɛlbɔdi. Dɛn tin ya kin ɛp fɔ mek di bon dɛn nɔ wik we wi de ol ɛn mek wi tit dɛn strɔng.
Boosts immunity ɛn mek di skin brayt
Vitamin A, C, ɛn B vaytamɛn dɛn de mek wi bɔdi in imyun sistɛm strɔng. Dis min se di bɔdi kin gɛt gud trɛnk fɔ fɛt di jem dɛn we kin mek pɔsin gɛt sik. Vitamin A de ɛp fɔ mek di yay kɔntinyu fɔ si, ɛn vaytamɛn C de ɛp fɔ mek di skin luk fayn ɛn gɛt layt.
Tek tɛm we yu de bay ɛn kip tɔbɔt fish.
Turbot na wan kayn fish we kin pwɛl kwik, so yu nid fɔ tek tɛm smɔl we yu de bay am ɛn afta yu dɔn briŋ am kam na os.
- We yu de bay: Chek if di paket we yu de bay dɔn sidɔm fayn ɛn i nɔ gɛt ol.
- Fɔ kip am: We yu dɔn briŋ am kam na os, kip am na kɔntena we nɔ gɛt briz ɔ bag na say we rili kol na frij, fa frɔm it dɛn we yu dɔn kuk.
- Fɔ kip am: If yu nɔ go kuk am insay tu dez, i go fayn fɔ kip am na friza. Dis go mek di fish nɔ gɛt flawa ɛn kwaliti.
Yu kin gril, pan-fray, ɔ ivin kuk am lɛk styu, ɛn ad sɔm spays dɛn we yu want. I swit wit rays ɛn salad.
Fɔ dɔn, na sɔm tin dɛn we yu fɔ no
Bɔku ɔda impɔtant tin dɛn de bɔt tɔbɔt fish.
- Alɛji: Sɔm pipul dɛn kin gɛt alɛji to dis fish, ɛn bak to sifud. If yu gɛt ɛni sayn lɛk ayv, it, ɔr at fɔ blo , go to dɔktɔ wantɛm wantɛm .
- Risk fɔ it raw: I nɔ fayn fɔ it dis fish raw bikɔs i kin gɛt smɔl smɔl bad bad pɔyzin lɛk mɛkuri. So , it turbot fish we dɛn kuk fayn ɔltɛm.
- Prays: Turbot dia smɔl pas ɔda kayn fish. Dis na bikɔs ɔf di spɛshal we dɛn we dɛn de yuz fɔ fam dis fish ɛn di we aw dɛn de aks am ɔlsay na di wɔl.
If yu de it spɛshal it, fɔ ɛgzampul, fɔ mek yu nɔ gɛt bɔku bɔku bɔdi, ɔ if yu gɛt ɔda prɔblɛm dɛn we yu gɛt, i go fayn fɔ mek yu tɔk to yu dɔktɔ bifo yu ad nyu it lɛk dis to yu it.
Mɛsej we dɛn kin kɛr go na os
- Turbot na fish we gɛt bɔku tin fɔ it we gɛt bɔku prɔtin, wɛlbɔdi fat, vaytamɛn, ɛn minral.
- Dis fish de ɛp fɔ mek di at gɛt wɛlbɔdi, i de mek di bon ɛn tit dɛn strɔng, ɛn i de mek di bɔdi ebul fɔ fɛt di sik.
- Pan ɔl we dis fish rili dia, i valyu bikɔs ɔf di tin dɛn we i gɛt fɔ it.
- Nɔ ɛva it raw. Kuk gud gud wan ɔltɛm bikɔs i kin gɛt pɔyzin tin dɛn lɛk mɛkuri.
- If yu gɛt mɛrɛsin ɔ yu de fala spɛshal it, go to yu dɔktɔ bifo yu it turbot.
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