As Sri Lanka pipul, wi rili lɛk sifud, nɔto so? Prawn, squid, krab, ɛn difrɛn kayn fish dɛn rili impɔtant na wi tebul. Bɔt yu dɔn ɛva yɛri bɔt wan kayn shɔɛl we dɛn kɔl ‘Whelks’? I go mɔs bi se yu dɔn du am. Dis na sifud bak we rili te ɛn we gɛt fayn fayn tin dɛn fɔ it. Tide, wi go tɔk bɔt dɛn strenj nem ya ‘Whelks’ ɛn aw dɛn gud fɔ wi wɛlbɔdi.
Wetin na dɛn ‘Whelks’ ya rili?
Fɔ tɔk am simpul wan, wɛl na wan kayn si animal we gɛt wan shɔɛl we de na di famili we gɛt si snɛl. Sayntis, dεn kכl dεm `(Buccinum undatum)`. Dɛn kin de mɔ na di Atlantik Oshɔn, mɔ nia di nɔt-ɛst kɔst na Amɛrika ɛn nia di kɔst dɛm na kɔntri dɛm na Yurop lɛk Yunaytɛd Kiŋdɔm, Frans, ɛn Nɔwe. Bɔt yu kin si difrɛn kayn dis spisis na ɔda pat dɛn na di wɔl bak.
Imajin, wan krichɔ we gɛt wan shɔɛl we gɛt spay ɛn spayna, we dɛn bɛr insay di san we de dɔŋ di si. Na so yu de si dem. Dɛn kin it bif, we min se dɛn kin it ɔda tin dɛn we dɛn mek. Dɛn men it na smɔl animal dɛn lɛk klam ɛn wom we de liv na di bottom na di si.
Aw yu kin kuk dɛn tin ya? Aw dɛn kin te?
Lɛ wi se yu briŋ whelks frɔm supamakit ɔ fish makit. Naw aw yu kin pripia dɛn?
1. Klin: Di tin we impɔtant pas ɔl fɔ du fɔs na fɔ klin dɛn fayn fayn wan. Skrab di shel dɛn fayn fayn wan wit kol wata ɛn rins am. If ɛni san ɔ dɔti de, ɔltin fɔ dɔn.
2. Bɔyl: Neks, put wata insay pɔt, ad smɔl sɔl pan am ɛn mek i bɔl. We di wata dɔn bɔl, ad di wɛl dɛn we yu dɔn klin. Di tin we impɔtant pas ɔl na dat, nɔ kuk dɛn pasmak! If yu bɔyl fɔ sɔm minit, i go du fɔ yu. If yu kuk dɛn pasmak, di mit go tan lɛk rɔba.
3. Fɔ Sav: Dɛn kin gi dɛn tin ya na di shɔɛl. Dɛn kin swit we dɛn it dɛn wit smɔl vinega. Ɔ yu kin pul di mit na di shɔɛl ɛn ad am to pasta, nuts, ɔ sifud salad. Lɛk ɔl sifud, i bɛtɛ fɔ it wɛlk fresh insay di shɔɛl.
We wi de tɔk bɔt teist, i nɔ jɔs gɛt sɔl teys lɛk di ɔysta dɛn we wi kin it ɔltɛm, bɔt i gɛt teys we swit smɔl. We dɛn bɔyl am fayn, di mit kin rili saf ɛn i kin tan lɛk se i de chew.
Di wɛlbɔdi bɛnifit dɛn we whelks gɛt fɔ wi bɔdi
Dis smɔl si krichɔ na supamakit we gɛt bɔku tin fɔ it. I pak wit protin, ayɔn, potashɔm, vaytamɛn B12, ɛn vaytamɛn E. I gɛt bɔku impɔtant minral dɛn bak lɛk zink, kɔpa, magnɛsiɔm, fɔsfɔr, ɛn sɛlɛniɔm. Di bɛst tin na dat, i nɔ gɛt bɔku fat. SoNɔ de mek di bad kɔlɔstrel lɛvɛl go ɔp.
Lɛ wi si wetin na di men bɛnifit dɛn we dis nyutrishɔn valyu gɛt.
| Di tin dɛn we de mek yu bɔdi fayn | Di men wɛlbɔdi bɛnifit |
|---|---|
| Omega-3 Fɛt Asid dɛn | I de protɛkt at wɛlbɔdi ɛn i de ridyus di risk fɔ gɛt at sik. |
| Protein `(Protein)` | I de mek di bɔdi sɛl dɛn fayn ɛn i impɔtant fɔ mek i gro. |
| Vitamin B12 (kobalamin) we gɛt di sik. | I de ɛp di bren fɔ wok ɛn di nervɔs sistɛm. I fayn fɔ sik dɛn lɛk Alzaima. |
| Ayɛn | I de ɛp fɔ kɛr ɔksijɛn go ɔlsay na di bɔdi, i de mek di bɔdi nɔ gɛt blɔd, ɛn i impɔtant fɔ mek di bren gro. |
| Zink, Kɔpa, ɛn ɔda tin dɛn | I de ɛp fɔ mek rɛd ɛn wayt blɔd sɛl dɛn ɛn mek di imyun sistɛm strɔng. |
| Antiɔksidant dɛn | I de kɔntrol di fri radikal dɛm we de pwɛl di bɔdi in sɛl dɛm ɛn i de ridyus di risk fɔ gɛt kansa. |
| Magnesium, Selenium `(Magnesium, Selenium)` | I de mek yu ia gɛt wɛlbɔdi, i de ridyus prɔblɛm dɛn lɛk we yu ia de lɔs ɛn dandruff. |
| Vitamin A we gɛt di sik | I de mek yu si fayn, mɔ fɔ mek yu nɔ gɛt tin dɛn lɛk fɔ blaynd na nɛt. |
Gret fɔ at wɛlbɔdi
di omega-3 fεt asid dεm we de insay whelks na at in bεst padi. Dɛn fat asid ya kin mek di blɔd vesel dɛn nɔ wam, i kin ɛp fɔ kɔntrol di blɔd prɛshɔn, ɛn i kin ɛp fɔ mek di fat we de na di blɔd nɔ bɔku. So, if yu put whelks ɔltɛm na yu it, dat kin mek yu nɔ gɛt at atak ɛn ɔda at sik dɛn .
Fɔ mek di bren wok ɛn fɔ mɛmba
Vitamin B12 impɔtant fɔ wi bren ɛn di nervɔs sistɛm. Whelks na it we gɛt bɔku vaytamɛn B12. Risach dɔn sho se vaytamɛn B12 kin ɛp fɔ kɔntrol di sayn dɛm wae kin kam wae pɔrsin kin mɛmba ɔltɛm wae pɔrsin dɔn ol, mɔr lɛk Alzaima sik. Ayɔn kin mek bak di ɔksijɛn we de na di bren bɛtɛ, ɛn dis kin mek i ebul fɔ mɛmba ɛn lan fayn .
I de ɛp fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi
If yu de tray fɔ lɔs yu wet, Whelks na sɔntin we yu fɔ gɛt na yu it. Di rizin na dat dɛn gɛt bɔku prɔtin, bɔt dɛn nɔ gɛt bɔku fat ɛn kalori. Protein de mek yu fil ful kwik, we de ɛp fɔ kɔntrol di it we yu de it pasmak. Protein de ɛp bak fɔ bil mɔsul.
Fɔ mek yu gɛt wɛlbɔdi skin ɛn ia
Wan pan di rizin dɛm we mek yu ia kin lɔs ɛn bold na we yu nɔ gɛt bɔku minral dɛm lɛk magnɛsiɔm ɛn sɛliniɔm na di bɔdi. Laki se whelks na gud say fɔ gɛt dɛn tu minral ya. Dɛn gɛt prɔtin ɛn vaytamɛn B12 bak, we na impɔtant tin dɛn fɔ mek di ia gro fayn ɛn strɔng. So, if yu it whelks, i kin mek yu ia ɛn yu skin gɛt wɛlbɔdi .
Tin dɛn we wi fɔ tek tɛm wit
Pan ɔl we whelks na it we rili fayn fɔ wɛlbɔdi, sɔm tin dɛn de we wi nid fɔ tek tɛm wit.
- Alɛji: Sɔm pipul dɛn kin gɛt alɛji to sifud, mɔ di shelfish. If yu dɔn gɛt alɛji (it, i nɔ izi fɔ blo) to ɔda shel fish, tek tɛm bad bad wan bifo yu it whelks. If yu nɔ shɔ, i go fayn fɔ mek yu go to yu dɔktɔ .
- Kuk gud gud wan: Jɔs lɛk ɛni sifud, dɛn fɔ kuk wɛl dɛn fayn fayn wan. If yu it dɛn raw ɔ we dɛn nɔ kuk fayn, dat kin mek yu gɛt pɔyzin fɔ it.
- Freshness: Bay fresh whelks ɔltɛm. Stale sifud nɔ fayn fɔ wɛlbɔdi.
In jɛnɛral, lɛk ɛni ɔda tin, dɛn fɔ it whelks smɔl smɔl. If yu ad dɛn to yu it wan ɔ tu tɛm insay di wik, dat kin mek yu gɛt dɛn wɛlbɔdi bɛnifit ya.
Mɛsej we dɛn kin kɛr go na os
- Whelks na wan kayn shelfish we gɛt bɔku tin fɔ it ɛn we fayn.
- Dɛn gɛt bɔku impɔtant tin dɛn lɛk prɔtin, vaytamɛn B12, ayɛn, zink, ɛn omega-3.
- Fɔ it whelks kin rili bɛnifit fɔ mek yu at gɛt wɛlbɔdi, fɔ mek yu bren wok fayn, fɔ mek yu ebul fɔ fɛt di sik, ɛn fɔ mek yu kɔntrol yu wet.
- Dɛn tin ya nɔ gɛt bɔku fat, so dɛn nɔ de mek di bad kɔlɔstrel go ɔp.
- We yu de it whelks, pik fresh wan dɛn ɔltɛm, klin dɛn fayn fayn wan, ɛn mek shɔ se yu kuk dɛn ɔl.
- If yu gɛt alɛji fɔ sifud, tɔk to yu dɔktɔ bifo yu tray fɔ tek whelks.
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