Yu go mɔs dɔn notis se ‘Fresh Juice’ ba de ɔlsay dɛn tɛm ya, nɔto so? Sɔntɛm yu padi dɔn ivin tɛl yu bɔt wan ‘Jus Klin’. Wetin na di rial bɛnifit dɛn we pɔsin kin gɛt
we i drink fresh frut ɛn vɛjitebul jus? Dis rili fayn lɛk aw wi de tink, ɔ ɛni bad tin de we wi nɔ no bɔt? Lɛ wi tɔk bɔt dis dip smɔl ɛn simpul wan.
Wetin na Jus?
Fɔ tɔk am simpul wan, jus na di prɔses fɔ tek fresh frut ɛn/ɔ vɛjitebul ɛn pul dɛn jus nɔmɔ. Fɔ dis, wi kin yuz wan mashin we dɛn kɔl jus. Dis mashin de pul di fayv ɛn pulp frɔm di frut/vɛjitebul ɛn i de pul di likwid jus nɔmɔ. Dis nɔto nyu tin. Pipul dɛn dɔn de swɛt frut ɛn drink jus dis we frɔm trade trade. Bɔt insay di wɔl tide, i dɔn bi big tin as izi we fɔ tek di tin dɛn we de insay di bɔdi kwik kwik wan. Bɔt wi nid fɔ si wetin na di rial tin we de apin.
Wetin rili de insay wan glas we gɛt jus?
Di nyutrishɔnal valyu fɔ di jus we yu mek de dipen ɔl pan di frut ɛn vɛjitebul dɛn we yu de yuz insay. Dɔn bak, ilɛksɛf yu mek am na os ɔ yu bay am na stɔ, dat kin afɛkt am bak. Imajin, yu swɛt 4-5 ɔrɛnj ɛn mek wan glas jus. Yu kin it ɔl di 4-5 ɔrɛnj dɛn wan tɛm? I at, nɔto so? Bɔt di jus izi fɔ drink. Bɔt wetin kin apin ya na
dat di shuga we de insay ɔl dɛn frut dɛn de kin go insay yu bɔdi we nɔ gɛt ɛnitin fɔ ambɔg yu . Bikɔs dɛn kin pul di fayv pat dɛn, di shuga kin tek di shuga kwik kwik wan. Lɛ wi luk di nyutrishɔn infɔmeshɔn fɔ sɔm kayn jus (fɔ wan glas - lɛk 240 ml).
| Tayp fɔ di jus | Kalori dɛn we yu kin gɛt | Di Amɔnt fɔ Shuga (Gram) . | Fayba (Fayba - Gram) . |
|---|
| Jus we gɛt karɔt | Na lɛk 96 ia so | Na lɛk 9 gram so | Na lɛk 2 gram |
| Apul jus we dɛn mek | Na lɛk 119 | Na lɛk 25 gram | 0 gram dɛn |
| Pashɔn frut jus | Na lɛk 126 | Na lɛk 35 gram | 0 gram dɛn |
| Kranbɛri jus | Na lɛk 114 | Na lɛk 22 gram | 0 gram dɛn |
Dis tebul mek sɛns, nɔto so? Vejitebul jus nɔ gɛt bɔku shuga ɛn kalori. Bɔt frut jus gɛt bɔku shuga ɛn kalori pas aw yu go tink. Ɛn i tan lɛk se dɛn nɔ gɛt ɛni fayv atɔl.
Wetin na di rial wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i de mek jus?
Na tru se bɛnifit dɛn de. Lɛ wi si wetin dɛn bi.
- Fɔ tek di nyutriɛnt dɛn kwik kwik wan: Bikɔs di jus nɔ gɛt fayv, di vaytamɛn ɛn minral dɛn we de insay de tek di bɔdi kwik ɛn izi wan. Fɔ pɔsin we nɔ de it bɔku vɛjitebul ɛn frut fɔ wan de, dis kin bi izi we fɔ mek sɔm vaytamɛn dɛn go insay in bɔdi.
- Sɔpɔt fɔ di at ɛn di blɔd: Sɔm risach dɔn sho se if pɔsin drink frut ɛn vɛjitebul jus, i kin mek di nitric oxide na di blɔd go ɔp. Nitric oxide na kemikal we de mek di wɔl dɛn na wi blɔd vesel dɛn rilaks, ɛn dis kin mek dɛn big. Dis kin ɛp fɔ kɔntrol di blɔd prɛshɔn ɛn fɔ mek di blɔd vesel dɛn kɔntinyu fɔ chenj.
Risk dɛn we wi nid fɔ pe atɛnshɔn to
Along wit di bɛnifit dɛm, sɔm big big risk dɛm de bak fɔ dis we fɔ du tin. Sɔntɛnde, dɛn bad tin ya kin pas di bɛnifit dɛn we dɛn kin gɛt.
- Bɔku kalori: As wi si na di tebul we de ɔp, na frut jusWan glas kin gɛt bitwin 100-180 kalori. Dis na lɛk di sem kayn kalori we af plet rays gɛt. So if yu drink bɔku glas dɛn pan dis jus ɛvride, yu go de gɛt mɔ wet we yu nɔ ivin no .
- Di shuga we bɔku: Bɔku pan di kalori dɛn we de insay frut jus kɔmɔt frɔm shuga. Bikɔs i nɔ gɛt fayv, dis shuga kin go insay di blɔd, ɛn dis kin mek di shuga we de na di blɔd go ɔp wantɛm wantɛm . Dis kin mek yu gɛt sik dɛn lɛk dayabitis if yu it am ɔltɛm. So, di bɛst we fɔ kɔntrol shuga na fɔ drink jus we dɛn mek ɔl wit vɛjitebul, ɔ wan we gɛt mɔ vɛjitebul ad.
- Fɔ lɔs Fayba ɛn Protɛin: Dis na di big prɔblɛm we pɔsin kin gɛt we i de mek jus. Fayba impɔtant fɔ mek yu gɛt wɛlbɔdi dijestiv sistɛm. I kin ɛp bak fɔ mek pɔsin nɔ gɛt kɔnstipɛshɔn . Protɛin impɔtant fɔ mek wi mɔsul dɛn, bon dɛn, ɛn blɔd kɔntinyu fɔ de. Jus nɔ de insay dɛn tu tin ya.
Jus nɔto tin fɔ tek ples fɔ ful it. I kin mek yu nɔ gɛt bɛtɛ tin fɔ it.
Jus we yu de du? Blendin we yu de blend? Uswan bɛtɛ fɔ di bɔdi?
Dis na kwɛstyɔn we bɔku pipul dɛn gɛt. Jus ɛn Blending (fɔ mek smoothies) na tu difrɛn tin. Lɛ wi ɔndastand di rayt difrɛns bitwin dɛn tu.
- Blɛnd (Smoothie): Insay dis, wi kin put di wan ol frut ɔ vɛjitebul insay di blɛnda ɛn grind am. Sɔntɛnde, wit di peel. Dis we ya, ɔl di tin dɛn we de insay di drink, lɛk fayv ɛn pulp, kin lɛf insay di drink. So, we yu drink smoothie, yu kin fil ful. Ɛn i nɔ de mek yu blɔd shuga go ɔp wantɛm wantɛm. Yu kin ad tin dɛn we gɛt bɔku prɔtin lɛk yogɔt, nɛt, sid to di smoothie ɛn mek i tan lɛk kɔmplit it. Ivin grɛn lɛk spinach ɛn kelɛs nɔ kin te we dɛn miks am wit frut, bɔt di kwaliti na maksimal.
- Jus: As wi bin dɔn tɔk, dis kin pul di fayv ɛn di pulp, ɛn na di jus nɔmɔ lɛf.
Lɛ wi luk di men tin dɛn we difrɛn bitwin dɛn tu.
| Di kwaliti we pɔsin gɛt | Fɔ mek jus | Blendin (blending/smoothie) we yu de miks. |
|---|
| Fayba we dɛn kɔl | Fɔ kɔmɔt de. | I dɔn stɔp kpatakpata |
| Di tin dɛn we de mek yu bɔdi fayn | Di ay kɔnsɛntreshɔn fɔ vaytamɛn ɛn minral dɛn | Gɛt di nyutrishɔn (inklud di faytonutriɛnt, flavonoid) fɔ di wan ol frut/vɛjitebul |
| Fɔ ful-ɔp di bɛlɛ | Rili low | Rili ay |
| Ifekt pan di blɔd shuga lɛvɛl | Go ɔp | Smɔl smɔl, i de rayz |
| Kwantiti we dɛn nid | Wan glas nid bɔku frut/vɛjitebul. | Na smɔl mɔni nɔmɔ dɛn nid |
So, bay dis infɔmeshɔn, i dɔn klia naw to yu se
di tin we go mek yu gɛt wɛlbɔdi na fɔ blend ɔ mek wan smoothie ɛn drink am .
Mɛsej we dɛn kin kɛr go na os
- Jus kin bi fayn we fɔ mek yu gɛt sɔm vaytamɛn ɛn minral dɛn kwik kwik wan na yu bɔdi, bɔt if yu du am as yu abit, tek tɛm bad bad wan bɔt di shuga ɛn kalori.
- insted fכ drink jus we dεn mek wit frut nכmכ, i bεtε fכ drink jus we dεn mek wit mכr vεgεtebul (e.g. karot, bit, kכkumba, spinach).
- Blɛnd (fɔ mek smoothie) kin bɛtɛ pas fɔ mek jus bikɔs i kin mek wi bɔdi gɛt di ful bɛnifit dɛn we di frut gɛt, inklud di fayv, we wi nɔ west am.
- Nɔ ɛva stɔp fɔ it frut ɛn vɛjitebul dɛn ɔl ɛn jɔs jus dɛn. I bɛtɛ fɔ it frut ɛn vɛjitebul lɛk aw i de.
- If yu gɛt sik lɛk Dayabitis, go to yu dɔktɔ bifo yu drink dis kayn jus.Mek shɔ se yu tɔk to yu dɔktɔ ɛn gɛt advays.
Jus, frut jus, vegtebul jus, blending, smoothies, nyutrishɔn, wɛlbɔdi bɛnifit, shuga, kalori
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