Yu dɔn ɛva luk di kɔlɔful vɛjitebul ɛn frut dɛn we yu kin si we yu go na stɔ ɔ na makit? Dak rɛd tomato , ɔrɛnj karɔt, pepul ɛgplant, grɛn vɛjitebul... We yu si dɛn kɔlɔ ya, i kin mek yu want fɔ it, ɛn ɛni wan pan dɛn kɔlɔ ya tan lɛk mɛsej to wi bɔdi. Biɛn dɛn kɔlɔ ya bɔku smɔl smɔl kemikal dɛn de we rili bɛnifit wi bɔdi ɛn we de protɛkt wi frɔm sik dɛn . Na dat wi kin kɔl faytonutrient. Tide, lɛ wi tɔk bɔt dɛn wɔndaful tin dɛn ya we dɛn kin yuz fɔ mek di it.
Fɔ tɔk am simpul wan, wetin na dɛn faytonutriɛnt ya?
I rili simpul. “Fyto” min “plant” insay Grik. “Nutrient” min “nutrient.” Faytonutrient na di nyutriɛnt dɛn we de na plant dɛn . Dɛn kin kɔl dɛn tin ya bak faytokɛmikɛl.
Tink bɔt am, plant dɛn nid fɔ protɛkt dɛnsɛf frɔm trɛtin lɛk sik, insɛkt, fɛns , ɛn di san. Dɛn faytonutriɛnt ya na kemikal dɛn we plant dɛn kin mek dɛnsɛf fɔ da protɛkshɔn de. Di wɔndaful tin na dat, we wi it dɛn plant ya, wi bɔdi sɛf kin gɛt da protɛkshɔn de.
Dɛn tin ya nɔ impɔtant fɔ mek wi kɔntinyu fɔ liv lɛk vaytamɛn ɛn minral . Dat min se wi nɔ go day bikɔs wi nɔ gɛt faytonutriɛnt. Bɔt we dɛn ad dɛn to wi it, dɛn kin ɛp fɔ mek wi nɔ gɛt bɔku sik dɛn ɛn mek wi bɔdi wok fayn. Sayɛnsman dɛn dɔn no te naw pas 25,000 kayn faytonutriɛnt dɛn we de insay plant it dɛn.
Sɔm pan di men faytonutriɛnt dɛm we rili impɔtant fɔ wi bɔdi na:
Frɔm dɛn tawzin ya, lɛ wi luk sɔm pan di kayn dɛn we pipul dɛn kin tɔk bɔt pas ɔl we impɔtant mɔ fɔ wi wɛlbɔdi. Dis tebul go ɛp yu fɔ ɔndastand wetin dɛn bi, us it dɛn de insay, ɛn us bɛnifit dɛn de gi.
| Faytonutriɛnt tayp | Dɛn tin ya na tin dɛn we pipul dɛn kin it. | Men bɛnifit dɛn fɔ di bɔdi |
|---|---|---|
| Karotenoyd dɛn we dɛn kin yuz | Yɔlɔ, ɔrɛnj, rɛd, ɛn dak grɛn vɛjitebul ɛn frut dɛn lɛk karɔt, pɔmpin, swit pata, tomato, watamɛlɔn, spinach, ɛn kelɛb. | Dis na pawaful antiɔksidant dɛn. Dɛn kin fɛt fri radikal dɛn we de pwɛl di sɛl dɛn na di bɔdi. Sɔm karotinoyd dɛn kin chenj to vaytamɛn A na wi bɔdi. Dis impɔtant fɔ si ɛn di imyun sistɛm. Laykopin de ridyus di risk fɔ gɛt prɔstat kansa. Lutein ɛn zeaxanthin de ɛp fɔ mek yu nɔ gɛt katarakt ɛn di makula dijenereshɔn we gɛt fɔ du wit di ej. |
| Ɛlajik Asid | Bɛri lɛk strawberry, raspberry, ɛn pomegranate. | Stɔdi dɔn sho se i kin ɛp fɔ kɔntrol di we aw di kansa sɛl dɛn de gro ɛn pul di kemikal dɛn we de mek pɔsin gɛt kansa na di liva. Bɔt dɛn dɔn du dis mɔ na lɛbɔtri stɔdi, so dɛn nid fɔ du mɔ fɔ ɔndastand di tin dɛn we i kin du to mɔtalman bɔdi. |
| Flavonoid dɛn we dɛn kin yuz | Grin ti, ɔrɛnj, apul, anɔynt, bɛri, kale. | Dis na big kategori. Katechin dɛn we de insay grɛn ti kin ɛp fɔ mek yu nɔ gɛt sɔm kayn kansa. Hesperidin we de insay ɔrɛnj de ridyus inflamɛns na di bɔdi ɛn i de protɛkt frɔm sik dɛn we nɔ de mɛn. Quercetin, na wan kayn antioxidant we de insay apul ɛn anɔynt, kin ɛp fɔ ridyus di risk fɔ gɛt asma, sɔm kansa, ɛn at sik. |
| Rɛsvɛratrol | Greps (especially di wan dɛn we gɛt pepul), rɛd wayn. | Wan antiɔksidant ɛn anti-inflammatory kɔmpawnd. Sɔm risach dɔn sho se i kin ɛp fɔ ridyus di risk fɔ gɛt at sik ɛn sɔm kansa. Stɔdi dɛn we dɛn dɔn du pan animal dɛn dɔn sho bak se i kin gɛt ɛfɛkt fɔ mek pɔsin liv lɔng. |
| Glukosinolayt dɛn | Vɛjitebul dɛn lɛk kabij, brɔkoli, kɔliflawa, ɛn Brussels sprouts. | Dis na di kɔmpawnd dɛn we de gi dɛn vɛjitebul ya dɛn kwaliti pɔngɛnt smel ɛn flawa. We wi kuk ɛn dayjɛst dɛn, dɛn kin chenj to ɔda kemikal dɛn we kin ɛp fɔ kɔntrol aw kansa sɛl dɛn de mek ɛn gro. |
| Faytoɛstrojen dɛn | Soya bin ɛn tin dɛn we dɛn mek wit soya, flaks sid, sɛsam sid. | Di we aw dɛn mek dɛn tan lɛk di ɔmon we dɛn kɔl ɛstrojen we de na wi bɔdi. So, dεn de εp fכ bεlε di εstrojen lεvεl na di bכdi. Sɔm pruf de fɔ se soya it dɛn gɛt fɔ du wit di ridyus risk fɔ gɛt uterin kansa ɛn bon dɛn we de lɔs pan uman dɛn. |
Aw wi go ad dɛn valyu tin ya to wi it?
Dis na tin we rili izi. Yu nɔ nid fɔ mek big chenj, jɔs tink bɔt sɔm smɔl smɔl tin dɛn.
Di sikrit we simpul pas ɔl na fɔ “it lɛk renbo.” Dat min se yu fɔ ad difrɛn difrɛn frut ɛn vɛjitebul dɛn na yu plet. Di mɔ kɔlɔ yu gɛt, na di mɔ faytonutriɛnt yu de gɛt.
- Ad wan splash ɔf kɔlɔ to ɛvri it: We yu de it rays, ad wan kɔlɔful vɛjitebul, wan pikɛl, ɔ wan sambol pan am. Fɔ it brɛf, it wan slais tomato ɛn wan slais kɔkumba wit bred.
- Nɔ fɔgɛt frut: Mek am yu abit fɔ it wan ɔ tu frut ɛvride. We yu fil angri smɔl bitwin yu it, it banana ɔ ɔrɛnj instead fɔ it biskit.
- Tray fɔ du nyu tin dɛn: Bifo yu it di sem vɛjitebul ɛn frut dɛn we yu de it ɛvride, ad nyu vɛjitebul ɔ frut to yu it wan tɛm insay di wik. Sɔntɛm sɔntin we yu nɔ ɛva it bifo na di bɛst tin fɔ yu bɔdi.
- Tek tɛm wit aw yu de kuk am: If yu bɔyl vɛjitebul fɔ lɔng tɛm ɔ yu frɛy am insay ɔyl, dat kin pwɛl dɛn valyu tin ya. So i bɛtɛ fɔ bɔyl dɛn smɔl smɔl ɔ stim dɛn.
Yu tink se it bɛtɛ pas supamakit?
Dis tɛm ya, ɔl kayn faytonutriɛnt sɔpɔtmɛnt de na famasi. Bɔt mɛmba se fɔ gɛt dɛn tin ya frɔm natura it dɛn na di bɛst ɛn sef we ɔltɛm .
Di rizin na dat nɔto jɔs wan faytonutriɛnt de insay wan it. Bɔku bɔku kɔmpawnd dɛn de we de ɛp dɛnsɛf. Fɔ ɛgzampul, di flavonoid, vaytamɛn C , ɛn fayv we de insay apul de wok togɛda fɔ gi di sem bɛnifit dɛn we yu go gɛt if yu tek flavonoid pil.
Dɔn bak, if yu tek sɔpɔtmɛnt dɛn we bɔku, sɔntɛnde i kin ambɔg yu. So, if yu gɛt sik ɔ yu de tink fɔ bigin fɔ tek sɔpɔt, mek shɔ se yu tɔk to yu dɔktɔ fɔs fɔ advays .
Mɛsej we dɛn kin kɛr go na os
- Faytonutrient na valyu kεmikכl kכmpawnd dεm we de insay plant it dεm we de protεkt wi bכdi frכm sik.
- Dɛn kin si dɛn tin ya na tin dɛn lɛk vɛjitebul dɛn we gɛt kɔlɔ, frut, ligɛm, grens, nɛt, ɛn ti.
- Tray fɔ ad renbo we gɛt kɔlɔ to yu plet. Da we de, yu go gɛt difrɛn kayn faytonutriɛnt dɛn.
- I kin fayn ɔltɛm fɔ gɛt dɛn nyutriɛnt ya frɔm natura it dɛn pas fɔ tek dɛn as sɔpɔtmɛnt.
- If yu gɛt ɛnitin fɔ wɔri bɔt yu wɛlbɔdi ɔ it , i rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu bigin ɛni nyu tin.
Faytonutriɛnt, Nyutrishɔn, It fayn, Vɛjitebul, Frut, Karotinoyd, Flavonoid, Antiɔksidant, Prɛvɛntiv Ɛlth
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