Insay Sri Lanka, wi lɛk fɔ it sifud. Apat frɔm shrimps, squid, ɛn krab, ‘matti’ na pɔpul it bak bitwin sɔm pan wi. Dis na wan kayn shɔɛl we gɛt fayn fayn mit insay blu-blak shɔɛl. Bɔt yu no se bɛnifit dɛn de ɛn sɔm prɔblɛm dɛn de bak we yu it dɛn mɔsul dɛn ya? Nɔ wɔri, tide wi go tɔk bɔt wetin yu nid fɔ no bifo yu it mɔsul.
Fɔs, lɛ wi si, wetin na dɛn mɔsul dɛn ya?
Mɔsul na wan kayn bivalv mɔlɔsk. Di blu mɔsul na di kayn mɔsul we wi kin it pas ɔl. Dɛn animal ya kin gɛda na wan ples ɛn filta smɔl smɔl tin dɛn (plankton) we de flɔt na di si wata. Tink bɔt dɛn lɛk mashin we de filta wata.
Bikɔs dɛn kin filta di wata dis we, sɔntɛnde, bad bad bɔdi ɛn pɔyzin dɛn we de na di wata kin gɛda bak na dɛn bɔdi. Dis na di men rizin we mek wi nid fɔ tek tɛm smɔl we wi de it mɔsul. Pan ɔl we bɔku pan dɛn bad bad tin ya kin pwɛl we dɛn kuk dɛn fayn, sɔm pɔyzin kin stil de.
Naw, mɔsul dɛn de bak we dɛn kin plant na fam, dat na, na rop dɛn we dɛn kin hang na di si. Bikɔs dɛn nɔ de na di si, dɛn nɔ kin klin. Bɔt if pɔyzin de na di wata, dɛn kin stil go insay di bɔdi. So, pan ɔl we mɔsul gɛt wɛlbɔdi bɛnifit, sɔm pipul dɛn kin gɛt mɔ prɔblɛm we dɛn it am.
Aw mɔsul gɛt tin fɔ it?
Mɔsul na rili it we gɛt bɔku tin fɔ it. Lɛ wi tek wan luk pan wetin de insay lɛk 85 gram (3 ɔns) mɔsul dɛn we dɛn dɔn bɔy.
| Nutrient sɛkshɔn | Sayz |
|---|---|
| Kalori dɛn we yu kin gɛt | 146. Na di 146 |
| Protɛin we de mek pɔsin gɛt | 20 gram |
| Bɔmp | 4 gram |
| Kabohaydrɛt dɛn | 6 gram |
| Vitamin C we de na di bɔdi | I gɛt bɔku bɔku tin dɛn |
| Ayɛn | Na lɛk 1/3 pan di tin dɛn we dɛn nid ɛvride |
| Vitamin A ɛn Kalsiɔm | I gɛt bɔku bɔku mɔni |
Wetin na di wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i it mɔsul?
Bikɔs ɔf dis nyutrishɔn kɔmpɔzishɔn, sɔm bɛnifit dɛn de fɔ wi bɔdi we wi it mɔsul.
Wan ples usay dɛn kin kip di prɔtin we gɛt di bɛst kwaliti
Mɔsul na tin we gɛt bɔku prɔtin. Dɛn gɛt ɔl di impɔtant amino asid dɛn we wi bɔdi nid. Fɔ tɔk am simpul wan, dɛn amino asid ya na di bɛsis yunit dɛn fɔ di prɔtin. di protin we de insay dis kin izi fכ digεst na wi bכdi. dis protin de εp bכku f כ mek di mכsul dεm na di bכdi strכng, bכt di imyun sistεm , mek di bon dεm trεnk εn fכ hεl wund dεm kwik kwik wan . If yu it 85 gram mכsul, wan avrej pכsin go gεt 40% pan di protin we i nid fכ wan de.
I de ɛp fɔ mek yu nɔ gɛt anemia
Iron deficiency anemia , ɔ as wi kin kɔl am, anemia , na wan sik we kin apin na wi kɔntri. Dis kin mek di bɔdi fil taya ɛn wik. Dis kכndyushכn kin bכku pan wi uman dεm, εspεshali mama dεm we bεlε. Mɔsul na it we gɛt bɔku ayɛn. Dɛn gɛt bɔku vaytamɛn B12 bak, we rili impɔtant fɔ mek rɛd blɔd sɛl dɛn.
So, i kin rili bɛnifit di wan dɛn we de sɔfa wit ayɔn we nɔ gɛt bɛtɛ ayɔn fɔ ad it lɛk mɔsul to dɛn it, ɛn fala di advays we dɔktɔ gi dɛn.
Gud fɔ at wɛlbɔdi
Omega-3 fat asid impɔtant fɔ mek yu at gɛt wɛlbɔdi. Dɛn kin ɛp fɔ mek di at rit fayn, fɔ mek di blɔd prɛshɔn go dɔŋ, ɛn fɔ mek di blɔd vesel dɛn gɛt wɛlbɔdi. Mɔsul ɛn sifud gɛt mɔ omega-3, EPA ɛn DHA.
Yu de tray fɔ lɛf fɔ it bɔku bɔku it dɛn?
If yu de tray fɔ lɔs yu wet, mɔsul na fayn tin fɔ pik. Dɛn nɔ gɛt bɔku kalori bɔt dɛn gɛt bɔku tin dɛn fɔ it. Bɔt mɛmba se if yu frɛy dɛn wit bɔku ɔyl, dat go mek yu nɔ gɛt bɛnifit. Fɔ bɔyl, stim, ɛn kuk dɛn wit sizin we nɔ gɛt bɔku kalori na di bɛst we fɔ du.
Bɔt tek tɛm! Di prɔblɛm dɛn we kin apin we pɔsin it mɔsul
Apat frɔm di bɛnifit dɛn, sɔm prɔblɛm dɛn de we pɔsin kin gɛt we i it mɔsul. I impɔtant fɔ no bɔt dɛn tin ya.
| Denja | Diskripshɔn ɛn wetin fɔ du |
|---|---|
| Pɔyzin we dɛn kin yuz fɔ shelfish | Mɔsul kin gɛt pɔyzin sɔm tɛm bikɔs ɔf tin dɛn lɛk ‘rɛd tayd’ na di si. If yu it dɛn tin ya, i kin mek yu gɛt siriɔs prɔblɛm lɛk we yu bɛlɛ kin at ɛn leta yu mɔsul dɛn kin lɔs. Dis nɔ kin apin so wit mɔsul dɛn we dɛn bay na makit. If yusɛf kech dɛn, go to di lokal wɛlbɔdi ɔtoriti dɛn. If yu gɛt dawt, go na ɔspitul imejensi rum (ETU) wantɛm wantɛm. If nid de, kɔl di Nashɔnal Pɔyzin Infɔmeshɔn Sɛnta na di Kɔlɔmbɔ Nashɔnal Ospital fɔ gɛt advays. |
| Di tin dɛn we de insay di mɛkkyuri | Bɔku pan di sifud dɛn gɛt sɔm mɛkuri. Bɔt smɔl smɔl tin dɛn lɛk mɔsul gɛt smɔl smɔl lɛvul. If yu it lɛk 340 gram (12 ɔns) insay di wik, i nɔ bad fɔ bɔku pipul dɛn. I impɔtant fɔ mek uman dɛn we gɛt bɛlɛ tɔk to dɛn dɔktɔ bɔt dis ɛn fala dɛn advays. |
| Alɛji dɛn we pɔsin kin gɛt | Sifud alɛji kin rili kɔmɔn, ɛn kin ivin mek pɔsin in layf de pan denja. If yu gɛt alɛji to ɔda sifud dɛn lɛk shrimps ɔ krab, nɔ it mɔsul ɔltogɛda. |
| Di denja dɛn we pɔsin kin gɛt we i it raw | Fɔ it raw mɔsul kin rili denja fɔ sɔm pipul dɛn. Ɛspɛshali di wan dɛn we gɛt kansa, liva sik, dayabitis, di imyun sistɛm we wik, ɛn dijestiv sistɛm sik fɔ rili it mɔsul afta dɛn dɔn kuk am fayn fayn wan . |
Mɛsej we dɛn kin kɛr go na os
- Mɔsul na it we gɛt bɔku tin fɔ it, we gɛt bɔku prɔtin, ayɛn, ɛn Omega-3.
- If yu it dɛn raw ya, dat kin mek yu gɛt baktri ɛn pɔyzin. Nɔ it dɛn raw.
- If yu gɛt alɛji fɔ sifud, nɔ it mɔsul ɔltogɛda.
- I rili impɔtant fɔ mek mama dɛn we gɛt bɛlɛ, di wan dɛn we nɔ gɛt bɛtɛ wɛlbɔdi, ɛn di wan dɛn we gɛt sik we nɔ de mɛn, go to dɛn dɔktɔ bifo dɛn it mɔsul.
- If yu tink se yu gɛt pɔyzin, go na ɔspitul in Imejɛnsi Dipatmɛnt (ETU) wantɛm wantɛm.
Mɔsul, shɔɛl, wɛlbɔdi bɛnifit, alɛji, sifud, it
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