Vɛjitebul na sɔntin we wi rili nid fɔ it. Wi ɔl lɛk fɔ it vɛjitebul dɛn we gɛt difrɛn kɔlɔ ɛn flawa wit rays. Bɔt yu no se dɛn vɛjitebul ya nɔto jɔs sɔntin we de ful-ɔp di bɛlɛ, bɔt na supamakit bak we rili bɛnifit wi wɛlbɔdi ɛn we de briŋ bɔku bɛnifit. So tide, lɛ wi tɔk bɔt dis wɔndaful pawa we ayd insay dɛn vɛjitebul ya.
Wetin rili na vɛjitebul?
Fɔ tɔk am simpul wan, vɛjitebul na di pat dɛn na di plant dɛn we wi kin it. Sɔntɛnde wi kin it di wan ol plant, sɔntɛnde wi kin it jɔs sɔm pat dɛn lɛk di lif, di stem, ɛn di sid dɛn. Bɔku tɛm, vɛjitebul dɛn nɔ gɛt bɛtɛ kalori, bɔt dɛn gɛt bɔku tin dɛn lɛk vaytamɛn, minral, ɛn fayv.
Apat frɔm dat, vɛjitebul dɛn gɛt wan kayn natura l kemikal kɔmpawnd we de protɛkt wi bɔdi in sɛl dɛn fɔ mek dɛn nɔ pwɛl. Wi kin kɔl dɛn antiɔksidant ya . Di wan dɛn we sabi bɔt wɛlbɔdi biznɛs kin se yu fɔ ad sɔm kayn vɛjitebul dɛn to yu it ɛvride. Na bikɔs risach dɔn pruv se fɔ it tin dɛn we gɛt bɔku plant dɛn na di bɛst we fɔ mek pɔsin gɛt wɛlbɔdi.
Di kayn vɛjitebul dɛn ɛn di difrɛns dɛn we dɛn gɛt
Wi kin sheb vegjetabul to difrɛn men kayn dɛn. Difrɛn kɔlɔ vɛjitebul dɛn gɛt difrɛn wɛlbɔdi bɛnifit dɛn. So, i rili impɔtant fɔ it vɛjitebul dɛn we gɛt ɛni kɔlɔ, nɔto jɔs wan kayn.
- Dak grɛn vɛjitebul: tin dɛn lɛk spinach, kelɛ, kɔla grɛn, ɛn brɔkoli.
- Rɛd ɛn ɔrɛnj vɛjitebul: pɔmpin, karɔt, rɛd bɛl pepa (chili pepa), swit pata.
- Bins, nɛt, ɛn lentil: Dɛn tin ya bak de insay di vɛjitebul kategori.
- Vejitebul dɛn we gɛt stach: Potato, kɔn, maniok.
- Ɔda vɛjitebul dɛn: Tin dɛn lɛk ɛgplant, bit, anɔynt, mɔs.
Di difrɛns bitwin vegjetabul dɛn we gɛt stach ɛn we nɔ gɛt stach
Dis na sɔntin we wi nid fɔ ɔndastand. Dɛn tu kayn vɛjitebul ya, we gɛt stach ɛn we nɔ gɛt stach, fayn fɔ di bɔdi ɛn dɛn ful-ɔp wit vaytamɛn ɛn minral. Bɔt smɔl difrɛns de.
| Di kayn vɛjitebul dɛn | Diskripshɔn ɛn ɛgzampul dɛn |
|---|---|
| Vegjetabl dɛn we gɛt stach | Dɛn tin ya gɛt bɔku bɔku kabɔhaydrɛt ɛn kalori smɔl, so dɛn kin mek di blɔd shuga go ɔp kwik kwik wan. Ɛgzampul dɛn: pɔt, kɔn, chikip, maniok, swit pata. |
| Vegjetabul dɛn we nɔ gɛt stach | Dɛn tin ya nɔ gɛt bɔku kalori ɛn kabɔhaydrɛt. Dɛn nɔ kin gɛt bɛtɛ impak pan di blɔd shuga lɛvɛl. Ɛgzampul dɛn: bins, kabij, spinach, kɔkumba, pɔmpin, tomato, karɔt, bit. |
If yu gɛt dayabitis, i impɔtant fɔ tek tɛm wit di bɔku bɔku vɛjitebul dɛn we gɛt stach we yu de it. I bɛtɛ fɔ tɔk to yu dɔktɔ bɔt dis ɛn gɛt advays.
Di men wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i it vɛjitebul
Vɛjitebul na say fɔ kip tin dɛn we impɔtant fɔ wi bɔdi. Luk dɛn bɛnifit dɛn ya.
- dijestiv hεlth: Di it fayba we de insay vεgεtebul de εp fכ digεst bεtεh εn muv tru di intestines izi wan. Dis kin ɛp fɔ mek yu nɔ gɛt prɔblɛm dɛn lɛk kɔnstipɛshɔn .
- I de kɔntrol ay blɔd prɛshɔn: Dak grɛn vɛjitebul dɛn lɛk spinach ɛn kelɛs gɛt bɔku potashɔm . Potashכm de εp wi kidni dεm fכ filta di εksyכs sכdiכm (sכlt) we de kכmכt na di bכdi. Dis kin ɛp fɔ mek di blɔd prɛshɔn go dɔŋ.
- Ridyus risk fɔ gɛt at sik: Dɛn biliv se di vaytamɛn K we de insay grɛn vɛjitebul kin mek di kalsiɔm nɔ de na wi at. Dis kin mek di blɔd vesel dɛn nɔ pwɛl ɛn protɛkt frɔm di prɔblɛm dɛn we kin kam wit at sik tumara bambay.
- Blɔd Shuga Manejmɛnt: Vɛjitebul dɛn we nɔ gɛt stach gɛt smɔl glycemic index. Dis min se dɛn nɔ kin mek di blɔd shuga go ɔp wantɛm wantɛm. Ivin di dayabitis asosieshɔn dɛn kin se yu fɔ it at le 3-5 savis fɔ vɛjitebul dɛn we nɔ gɛt stach fɔ wan de.
- Fɔ mek yu gɛt wɛlbɔdi: Vɛjitebul gɛt bɔku wata ɛn fayv, we de ɛp yu fɔ fil ful we yu nɔ ad bɔku kalori. Mɛmba se wata ɛn fayv kin ful-ɔp yu, bɔt dɛn kin ad smɔl kalori to yu bɔdi. Dis na di rizin we mek vegjetabul na fayn it fɔ di wan dɛn we de tray fɔ kɔntrol dɛn wet ɛn lɔs dɛn wet.
- I de kɔntrol di ol we pɔsin ol: Vɛjitebul dɛn kin gɛt dɛn fayn fayn kɔlɔ frɔm natura kemikal kɔmpawnd dɛn we dɛn kɔl polyphenols . Dɛn tin ya de ridyus di inflamɛns na wi bɔdi. Dɛn kin wok bak lɛk antiɔksidant, we kin protɛkt wi sɛl dɛn frɔm di bad bad fri radikal dɛn we de na di envayrɔmɛnt.
Nɔ kuk? Yu dɔn kuk? Wetin na di bɛst we fɔ it vɛjitebul?
Dis na kwɛstyɔn we bɔku pipul dɛn kin aks. Di ansa rili dipen pan di kayn vɛjitebul we yu de it.
- We yu kuk, i de ridyus sɔm tin dɛn we de mek yu bɔdi fayn: We yu put am na ɔt, sɔm vaytamɛn dɛn we kin sɔlv na wata lɛk vaytamɛn C ɛn B vaytamɛn dɛn kin pwɛl. Fɔ ɛgzampul, we dɛn bɔyl vɛjitebul dɛn na wata, dɛn vaytamɛn dɛn ya kin kɔmɔt na di wata.
- We yu kuk, i kin mek yu tek sɔm tin dɛn we de mek yu bɔdi fayn: Bɔt sɔm vɛjitebul dɛn kin bɛnifit mɔ we dɛn kuk dɛn. Fɔ ɛgzampul, karɔt we dɛn kuk kin tek di antiɔksidant beta-karotin bɛtɛ pas raw karɔt. We yu kuk tomato, i kin mek bak di laykopin, we na wan pawaful antiɔksidant, bɔku.
Sɔm pipul dɛm wae gɛt sɔm kayn wɛl bɔdi prɔblɛm nɔr kin fayn fɔ it raw vegjetabul. Fɔ ɛgzampul, pipul dɛn we gɛt inflammatory bowel disease (IBD) kin si se i izi fɔ digest vegjetabul dɛn we dɛn dɔn kuk. Dɔn bak, fɔ pipul dɛn we gɛt ston na dɛn kidni, we dɛn kuk grɛn vɛjitebul, dat kin mek dɛn nɔ gɛt wan kɔmpawnd we dɛn kɔl ɔksalat.
We fɔ kuk vɛjitebul dɛn we gɛt wɛlbɔdi
Vɛgjetabul dɛn we yu de frɛy dip, dat kin mek yu gɛt kalori ɛn fat we yu nɔ nid, so i go fayn fɔ mek yu fala dɛn we ya:
- Stir-frying wit smɔl ɔyl
- Stiam we dɛn de yuz
- Baking ɔ Roasting
- Yuz maykrowev ɔvin (Maykrowev) .
- Prɛshɔn fɔ kuk
Sɔm izi we dɛn fɔ ad vɛjitebul to yu it
Nɔ se, "A nɔ gɛt tɛm fɔ it vɛjitebul." Wi kin ad dɛn tin ya izi wan to wi it ɛvride.
- Mek fresh salad bay we yu ad sɔm vɛjitebul dɛn we yu want.
- Mek wan fayn ɔmɛlet bay we yu ad tin dɛn lɛk anɔynt, fish, chili, ɛn tomato.
- Mek wan fayn vegjetabul kari ɔ styu fɔ it wit rays.
- Mek wan sup we gɛt fayn fayn tin dɛn fɔ it .
- Mek vegtebul sandwich fɔ it wit bred.
Mɛsej we dɛn kin kɛr go na os
- Vɛjitebul na ples fɔ kip tin dɛn we de protɛkt wi bɔdi frɔm sik ɛn ol.
- Tray fɔ it difrɛn difrɛn vɛjitebul dɛn we gɛt kɔlɔ ɛvride, pas fɔ jɔs it wan kayn vɛjitebul.
- Ɔndastand di difrɛns bitwin vɛjitebul dɛn we gɛt stach (lɛk pɔt ɛn swit pata) ɛn vɛjitebul dɛn we nɔ gɛt stach (lɛk bins ɛn kabij). Tɔk to yu dɔktɔ bɔt dis if yu gɛt dayabitis.
- We yu de kuk vɛjitebul, nɔ fɔ dip frɛy ɛn yuz we dɛn we gɛt wɛlbɔdi lɛk fɔ stim ɛn fɔ bek .
- Mek am yu abit fɔ put wan vɛjitebul pan ɛvri men it we yu de it. Na wan pan di bɛst invɛstmɛnt dɛm we yu kin mek fɔ gɛt wɛlbɔdi layf.
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