Bɔku pipul dɛn kin tink bɔt nɛt as sɔl, fat, ɛn we gɛt bɔku kalori, ɔ fɔ tɔk mɔ, “jɔnk it.” Bɔku tɛm dɛn kin si dɛn as sɔntin we yu go fɛn na snek bol na ba ɔ dɛn kin sɛl dɛn na strit it kat. Bɔt yu go sɔprayz fɔ no se dis nɔ rayt atɔl.
Wetin mek nɛt rili fayn fɔ wi bɔdi?
Di trut na dat, pipul dɛm we sabi bɔt it de tɔk naw se dɛn nɛt ya na tin we ɔlman we gɛt wɛlbɔdi fɔ gɛt na di kichin (lɛs, fɔ tru, yu gɛt alɛji to dɛn). Bikɔs dɛn nɛt ya gɛt bɔku valyu tin dɛn, lɛk prɔtin, fayv, fayn fayn monounsaturated fat, vaytamɛn, nyutriɛnt, ɛn antiɔksidant .
Na mɔtalman, bɔku stɔdi dɛn dɔn pruv se dɛn kayn nɛt ya gɛt wɔndaful pawa fɔ ridyus di bad kɔlɔstrel we de na wi bɔdi.
Dis na tin we dɛn dɔn no gud gud wan dat insay 2003, di U.S. Food and Drug Administration (FDA) bin gi wan "kwalifay wɛlbɔdi klem" fɔ pinat ɛn sɔm tik nɛt dɛn, lɛk amɔnd, hazelnut, pikɛn, pistachio, ɛn walnut. Dat min se, dɛn alaw di it paket fɔ se "if yu it wan ɔns (lɛk 28 gram) nat ɛvride i kin ridyus di risk fɔ gɛt at sik."
So, naw na di tɛm fɔ tek wan fresh luk pan nɛt. Bɔt mɛmba se fɔ de du tin wit ɔl yu at na di men tin.
Sɔm spɛshal kayn nɛt dɛn we fayn fɔ di at
"Bɔku kayn nɛt de, bɔt nɔto ɔl dɛn mek ikwal," na so di wan dɛn we sabi bɔt it se. Lɛ wi tek tɛm luk sɔm pan dɛn we go bɛnifit wi mɔ.
Walnuts - Gud fɔ di bren ɛn at
Walnut na rili wɔndaful it bikɔs i gɛt bɔku bɔku valyu tin we dɛn kɔl omega-3 fatty acid , we de bak insay fish we gɛt ɔyl lɛk salmɔn ɛn tuna.
Fɔ tɔk am simpul wan, dɛn omega-3 ya na:
- I de ridyus di bad fat we dɛn kɔl triglisrayd we de na wi blɔd.
- I de mek di plek dɛn we na fat we de insay di blɔd vesel dɛn nɔ gro.
- I kin ɛp bak fɔ mek blɔd nɔ klɔt.
Insay wan stɔdi we dɛn bin du pan 58 big pipul dɛn we gɛt dayabitis, dɛn bin gi dɛn wan anful walnut apat frɔm di it we dɛn de it ɛvride we gɛt wɛlbɔdi. Di tin dɛn we bin apin bin rili wɔndaful. Di wan dɛn we it walnut si se dɛn gud kɔlɔstrel (HDL kɔlɔstrel) go ɔp ɛn dɛn bad kɔlɔstrel (LDL kɔlɔstrel) go dɔŋ lɛk 10% .
Almɔnd - Rich wit Vitamin E
Almɔnd na ɔda supa nat wit bɔku wɛlbɔdi bɛnifit dɛn. Lɛk ɔda nɛt dɛn, dɛn gɛt bɔku prɔtin, fayv, fayn fayn fat, ɛn minral. Apat frɔm dat, amɔnd gɛt bɔku vaytamɛn E , we na wan pawaful antiɔksidant.
Wan man we de stɔdi bɔt dis bin gi wan grup we gɛt ay kɔlɔstrel wan anful amɔnd ɛvride fɔ tri mɔnt. Di rizulyt na bin 4.4% ridɔkshɔn pan dɛn bad kɔlɔstrel (LDL). Di wan dɛn we it tu anful amɔnd bin si se dɛn LDL lɛvɛl dɔn go dɔŋ bay wan big big 9.4%! Na so i kin fayn fɔ it sɔm amɔnd dɛn ɛvride.
Ɔda nɛt dɛn we gɛt wɛlbɔdi
Apat frɔm walnut ɛn amɔnd, di FDA dɔn no bak se nɛt lɛk pinat, hazelnut, pikɛn, ɛn pistachio rili fayn fɔ di at. Lɛ wi luk kwik kwik wan pan di bɛnifit dɛn we sɔm pan dɛn nɛt ya kin gi.
| Nat tayp | Men wɛlbɔdi bɛnifit |
|---|---|
| Walnuts we dɛn kɔl | I rili rich wit Omega-3. I de ridyus bad kɔlɔstrel (LDL) ɛn triglisɛrɛyd. |
| Almɔnd dɛn we dɛn kin mek | I gɛt bɔku vaytamɛn E, fayv, ɛn fayn fayn fat. I de ridyus di bad kɔlɔstrel (LDL) lɛvɛl bad bad wan. |
| Pekan dɛn we dɛn kɔl | I de ridyus bad kɔlɔstrel (LDL) ɛn triglisɛrɛyd, ɛn i de mek di gud kɔlɔstrel (HDL) lɛvɛl go ɔp. |
| Pinat dɛn we dɛn kin yuz fɔ mek tin dɛn | I gɛt bɔku prɔtin. I gɛt fat dɛn we de ɛp yu at. (Pik di wan dɛn we nɔ ad sɔl ɛn ɔyl). |
Bɔt Brazil nɛt, makadamia nɛt, ɛn kash nat nɔ de insay di FDA in wɛlbɔdi klem bikɔs dɛn gɛt bɔku fat smɔl. Bɔt if dɛn smɔl , dɛn kin stil gi sɔm wɛlbɔdi bɛnifit dɛn.
Aw wi kin ad dɛn kayn nɛt ya to wi it?
I izi fɔ ad nɛt to yu it ɛvride. Yu kin bay dɛn we dɛn shel na di supamakit. No spɛshal pripia nɔ nid fɔ de.
- It lɛk wan anful wan de as snek.
- Sprinkl sɔm pan yu salad, yu brɛf ɔts, ɔ yu yogɔt.
- Yu kin ad am bak to tin dɛn lɛk pasta salad.
Bɔt di tin we impɔtant pas ɔl na ya na:
"We yu de pik nɛt, mek shɔ se yu pik raw ɛn we nɔ gɛt sɔl ," na so di wan dɛn we sabi bɔt it kin ɛksplen. Nat we dɛn ros wit ɔni, we dɛn kɔt chɔklɛt, ɛn we gɛt shuga de ad kalori ɛn shuga we yu nɔ nid to yu bɔdi, ɛn dis kin mek dɛn nɔ gɛt bɛtɛ wɛlbɔdi.
Aw bɔku yu fɔ it fɔ wan de?
Yu nɔ nid fɔ it wan bag nat wan de fɔ gɛt dɛn wɛlbɔdi bɛnifit ya. Wan anful wan de, lɛk 1 to 1.5 ɔns (lɛk 28-42 gram), na bɔku. Nat gɛt bɔku prɔtin ɛn fayv, so yu go fil ful ivin afta yu it smɔl.
So, mɛmba se yu nɔ fɔ du am pasmak .
"No mata aw gud nat bi, i get plenti kalori tu. If yu it tu moch, yu fit get weit," im tok. If yu gɛt mɔ wet, yu kin stɔp di bɛnifit dɛn we nɛt kin gi yu at.
Di bɛst tin fɔ du na fɔ riples di fat we nɔ fayn we yu de it (lɛk di sɛtyuret fat we de insay mit) wit nɛt. Da we de, yu kin gɛt di bɛnifit dɛn we nɛt gɛt we yu nɔ ad ɛkstra kalori. If yu gɛt prɔblɛm lɛk kɔlɔstrel, i bɛtɛ fɔ tɔk to yu dɔktɔ bɔt dis.
Mɛsej we dɛn kin kɛr go na os
- Nat na valyu it we de stɔp bad kɔlɔstrel (LDL) ɛn protɛkt at wɛlbɔdi.
- Fɔ it wan anful nɛt (lɛk 28-42 gram) ɛvride na infεkt. If yu it mɔ pas dat, dat kin mek yu gɛt mɔ wet.
- We yu de bay nɛt, pik di wan dɛn we dɛn raw/we nɔ gɛt sɔl ɔltɛm, we nɔ gɛt sɔl, shuga, ɔ ɔda tin dɛn we dɛn kin ad .
- If yu riples di fat we nɔ fayn na yu it wit nɛt, yu kin gɛt di bɛnifit dɛn we yu nɔ ad ɛkstra kalori.
- If yu gɛt ɛni sik we yu dɔn gɛt bifo tɛm, i rili impɔtant fɔ go to yu dɔktɔ bifo yu mek dɛn kayn chenj dɛn ya na yu it.
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