Wen yu de it dish laik ‘chopped’ fo Chinese restaurant, yu don eva tink abaut di strenj, milky-colored vegtebul we de mek ‘crackling’ sound wen yu it am? Na dat ‘wata kash’ bi. Bɔt pan ɔl we di nem ‘kash’, dis nɔto di kayn kash we wi sabi. Fɔ tru, na wan spɛshal vɛjitebul we kin gro ɔnda wata na say dɛn we gɛt dɔti. So tide, lɛ wi tɔk bɔt di hiden wɛlbɔdi sikrit dɛn fɔ dis fayn fayn, kranch wata kash.
Wetin na dis Wata Chɛstnɛt?
Fɔ tɔk am simpul wan, wata chɛstnɛt nɔto nat ɛn nɔto wan kayn kash. Dɛn na di pat we pɔsin kin it pan plant we de na wata. Lɛk pɔt. Dis plant tan lɛk gras. Dɛn kin plant dɛn mɔ na Eshia kɔntri dɛn lɛk Chaina, India, Filipins, ɛn Jepan. Dɛn kin plant dɛn bak na Ɔstrelia, sɔm kɔntri dɛn na Afrika, ɛn ayland dɛn we de na di Pasifik Oshɔn.
Wi kin it di smɔl smɔl, rawnd, tub-layk pat dɛn na dis plant we de gro ɔnda grɔn (dɛn kɔl dɛn kɔm). Yu kin it dɛn tin ya raw ɔ we dɛn kuk. Insay Eshia it, dis wata chɛstnɛt rili impɔtant. Di rizin fɔ dis na bikɔs, ilɛk aw dɛn kuk am, i nɔ de lɔs in ‘krispi’ teys.
Na fresh ɔ tin dɛn we dɛn kin put insay tin fɔ it bɛtɛ?
Smɔl difrɛns de bitwin dɛn tu tin ya.
- Fresh wata chɛstnɛt: Dɛn tin ya swit smɔl pas tin dɛn we dɛn kin put insay tin. Bɔt wan tin de we rili impɔtant . If yu it fresh wata chɛstnɛt raw, i kin gɛt wan parasayt we dɛn kɔl ``Fasciolopsiasis``. Fɔ mek yu nɔ du dis, yu fɔ pul di wata chɛstnɛt in skin ɛn was am fayn fayn wan bifo yu it.
- Tin wata chɛstnɛt: Dɛn kin gɛt dɛn tin ya bɔku bɔku wan na wi supamakit dɛn. We dɛn put dɛn insay tin, dɛn kin pul di skin dɛn ɛn dɛn kin kam ol ɔ kɔt dɛn. Di risk fɔ dɛn tin ya we gɛt di parasayt we wi bin dɔn tɔk bɔt rili smɔl. Bɔt i bɛtɛ fɔ pul di wata na di tin ɛn was dɛn fayn fayn wan bifo yu yuz dɛn.
Amazing wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i it kash nat
Dis smɔl vegjetabul gɛt bɔku bɛnifit fɔ wi bɔdi. Lɛ wi tek wan luk pan di men wan dɛn.
1. I de protɛkt at wɛlbɔdi
Kash gɛt bɔku potashɔm, we na wan minral we de ɛp fɔ kɔntrol ay blɔd prɛshɔn ɛn fɔ mek i nɔ gɛt strok . Stɔdi dɔn sho se pipul dɛn we de it tin we gɛt bɔku potashɔm kin gɛt at sik bad bad wan.
2. Pawaful antiɔksidant pawa
Di skin na di kash nat gɛt bɔku pawaful tin dɛn we dɛn kɔl antiɔksidant. Dɛn antiɔksidant ya tan lɛk smɔl hiro dɛn we de mek wi bɔdi in sɛl dɛn we dɔn pwɛl. Dɛn kin ridyus di inflamɛns na di bɔdi ɛn ɛp fɔ ridyus di risk fɔ gɛt sik dɛn we nɔ de mɛn lɛk kansa.
3. Na big ɛp fɔ digest
Kash na it we gɛt bɔku fayv . Fayba impɔtant fɔ mek wi insay dɛn wok fayn. Dɛn kin ɛp fɔ mek di it digest di rayt we. Dɔn bak, bikɔs fayv kin tek wata ɛn mek di stɔl sof, dis na rili fayn sɔlv fɔ pipul dɛn we gɛt prɔblɛm lɛk kɔnstipɛshɔn.
4. Yu de trai fo los weit?
If yu de pan plan fɔ lɔs yu wet, i go fayn fɔ put kash nat insay yu it. Bikɔs kash nat gɛt bɔku fayv, i kin ɛp yu fɔ fil ful ivin afta yu it smɔl. Bɔt dɛn nɔ gɛt bɛtɛ kalori . Dis min se yu go fil ful we yu nɔ ad kalori dɛn we yu nɔ nid to yu bɔdi.
Tink bɔt dis: if yu ad sɔm kash to yu salad ɔ stɛ-fray, di it go fayn, i go gɛt wan spɛshal we aw i tan, ɛn i go ful-ɔp yu bak.
5. Gud fɔ di wan dɛn we gɛt bɛlɛ prɔblɛm (Low FODMAP) .
Sɔm pipul dɛn kin gɛt bɛlɛ prɔblɛm lɛk `(IBS - Irritable Bowel Syndrome)`. dεn kin gεt difεlεnt fכ digεst sכm kayn shuga dεm (dεn kכl dεm `FODMAPs`). If yu it dɛn kayn it ya, yu bɛlɛ kin blo ɛn yu bɛlɛ kin kramp. Bɔt, kash na it we gɛt smɔl `FODMAP` valyu. Dis min se ivin pipul dɛn we gɛt bɛlɛ prɔblɛm kin it dɛn ɛn nɔ gɛt ɛni prɔblɛm.
Lɛ wi kɔmpia di nyutrishɔn valyu fɔ kash nat.
Klir difrɛns de pan di nyutrishɔn valyu fɔ fresh ɛn tin kash. Wi kin ɔndastand dis frɔm di tebul we de dɔŋ ya. dis valyu dεm na fכ lεk 100 gram (lεk 2/3 kכp).
| Nutrient sɛkshɔn | Kash we dɛn jɔs swɛt (100 gram) . | Kash we dɛn put insay tin (100 gram) . |
|---|---|---|
| Kalori dɛn we yu kin gɛt | 97. Na di 97 | 29. Na di 29 |
| Kabohaydrɛt (Kab) . | 24 gram | 7 gram |
| Fayba we dɛn kɔl | 3 gram | 2 gram na yu |
| Potashɔm we gɛt di sik | 584 miligram | 200 miligram |
| Protɛin we de mek pɔsin gɛt | 1 gram | 0.7 gram na di wan |
| Bɔmp | 0 gram dɛn | 0 gram dɛn |
As yu si frɔm dis tebul, di nyutrishɔn valyu fɔ fresh kash, mɔ di potashɔm ɛn fayv, bɔku pas di wan we de insay tin kash. Dɛn gɛt bɔku kalori ɛn kabɔhaydrɛt bak. So yu kin pik akɔdin to wetin yu nid.
Aw yu kin pripia dɛn tin ya fɔ it?
We dɛn nɔ gɛt ɛnd fɔ it kash. Yu kin pripia dɛn ɛni we we yu want.
- Stir-fry: Ad sɔm kash nat to stir-fry we dɛn mek wit mit, fish, ɔ vɛjitebul.
- As sup: Yu kin mek wan fayn sup bay we yu ad wata chɛstnɛt to sɔntin lɛk bɔd.
- Fɔ salad: Yu kin ad am to chikin salad ɔ tuna salad fɔ mek di kranch go ɔp.
- As apɛtɛyt: Tray fɔ rap kash insay bekin ɛn bek am.
- As filin: Yu kin ad am to rol, pati, ɛn ɔda tin dɛn as filin wit ɔda vɛjitebul dɛn.
- As dɛzat: Di pɔpul Tayland dɛzat "Rɛd Rubies" dɛn mek am wit kash. I kin rili swit we dɛn mek am wit kokonat milk.
- As flawa: Dɛn kin drɛy di kash nat ɛn grind am fɔ mek flawa. Dɛn kin yuz dis flawa fɔ mek it dɛn tik ɛn fɔ mek sɔm tin dɛn we dɛn kin mek fɔ mek bred.
If yu de tink fɔ ad nyu tin to yu it, fɔ tru fɔ tray kash. Wit in wɛlbɔdi bɛnifit dɛm, i go mɔs bi wan pan yu fav vegjetabul dɛm. Bɔt if yu gɛt ɛni sik we nɔ de mɛn, i go fayn fɔ mek yu go to yu dɔktɔ bifo yu mek ɛni big chenj na di it we yu de it.
Mɛsej we dɛn kin kɛr go na os
- Wata chɛstnɛt nɔto wan kayn kash, na vɛjitebul we de gro ɔnda wata.
- Dɛn tin ya nɔ gɛt bɔku kalori ɛn dɛn gɛt bɔku fayv, we kin mek dɛn rili fayn fɔ di wan dɛn we de tray fɔ lɛf fɔ it bɔku bɔku it.
- Bikɔs i gɛt bɔku potashɔm, i kin ɛp fɔ ridyus di risk fɔ gɛt ay blɔd prɛshɔn ɛn at sik.
- If yu de it fresh kash raw, mek shɔ se yu pul di skin ɛn was am fayn fayn wan fɔ mek yu nɔ gɛt parasayt.
- Fresh kash gɛt mɔ tin fɔ it pas kash we dɛn put insay tin.
- Dɛn tin ya na it dɛn we nɔ gɛt bɔku FODMAP we dɛn kin it we nɔ gɛt ɛni prɔblɛm ivin fɔ di wan dɛn we gɛt bɛlɛ prɔblɛm (lɛk IBS).
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