Yu na pɔsin we lɛk pasta? Yu go mɔs dɔn si di brawn pasta paket nia di rɛgyula wayt pasta paket na di supamakit. Yu go de wɔnda se, "Wetin na di difrɛns?" Fɔ tru, brawn pasta gɛt bɔku wɛlbɔdi ɛn i gɛt mɔ tin fɔ it. Tide, lɛ wi tɔk bɔt wetin mek yu fɔ pik ɔl-grɛn pasta pas wayt pasta.
Fɔs, lɛ wi si, wetin na dɛn ‘whole grains’ ya?
Dis rili izi fɔ ɔndastand. Tink bɔt ɛni gren, fɔ ɛgzampul wit gren. I gɛt tri men pat dɛn.
1. Bran: Dis na di ɔda layt we de protɛkt di gren, we gɛt bɔku fayv, vaytamɛn, ɛn minral.
2. Jɛm: Dis na di smɔl pat pan di gren we de ɛp am fɔ gro ɛn i gɛt bɔku tin dɛn fɔ it. I gɛt vaytamɛn dɛn we gɛt B, vaytamɛn E, ɛn fat we gɛt wɛlbɔdi.
3. Endosperm: Dis na di big pat pan di gren. I gɛt mɔ kabɔhaydrɛt, we na stach.
Naw luk, di wayt bred, wayt pasta, ɛn wayt rays we wi kin it, dɛn kin mek am bay we wi kin pul ɔl tu di pat dɛn we rili bɛnifit di gren we dɛn kɔl bran ɛn di jem . Ɔl wetin lɛf na di pat we gɛt stach (ɛndosperm) . Dis na wetin wi kɔl ‘refined grains’ . Insay dis prɔses, bɔku pan di tin dɛn we gɛt valyu pas ɔl na di gren kin lɔs.
Sɔntɛnde, sɔm pan di tin dɛn we dɔn lɔs dis we ya, dɛn kin ad bak wit atifishinal wan. Na dat wi de kɔl ‘enriched’ . Bɔt i nɔ de ad bak ɔl wetin bin dɔn lɔs.
So wetin ‘whole-grain’ min? I min it dɛn we dɛn mek wit di sem flawa we dɛn nɔ pul ɔl di tri pat dɛn we wi dɔn tɔk bɔt, dat na di bran, di jem, ɛn di ɛndosperm. So, wi bɔdi kin gɛt di maksimal nyutrishɔn valyu.
Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i it pasta we dɛn mek wit ɔl in gren?
If yu pik ɔl gren pasta instead fɔ yuz pasta we yu kin yuz ɔltɛm, dat kin bɛnifit yu wɛlbɔdi pas aw yu go tink. Lɛ wi tek wan luk pan ɛni wan pan dɛn.
| Advantej / Sɛktɔ we dɛn afɛkt | Di gud we de apin ɛn di we aw dɛn de tɔk bɔt am |
|---|---|
| At Wɛlbɔdi | Stɔdi dɔn sho se if yu it ɔl di grens ɔltɛm i kin ridyus di risk fɔ gɛt at sik bay 20-30%. Dɛn kin ridyus di lɛvɛl we di ‘bad’ kɔlɔstrel, ɔ LDL, de na di bɔdi, ɛn bak di tɔtal kɔlɔstrel ɛn triglisɛrɛyd, we na wan kayn fat we de na di blɔd. |
| Dijestiv Ɛlth | di ay fayba we de insay dis it de mek yu nɔ gɛt kɔnstipɛshɔn, i de mek di bɔdi wok fayn, ɛn i de ɛp fɔ ridyus di inflamɛns na di intestinal. dis de ridyus di risk fכ divεlכp kכndyushכn lεk divεrtikulכr sik . |
| Fɔ mek yu nɔ gɛt dayabitis | Wul grens na kɔmpleks kabɔhaydrɛt. So, dɛn kin tek lɔng tɛm fɔ digest. Di bɛnifit fɔ dis na dat dɛn kin slo di rit we dɛn kin ad shuga to di blɔd. Dis kin mek di blɔd shuga lɛvɛl nɔ go ɔp wantɛm wantɛm (blɔd shuga spik). Di risk fɔ gɛt Tayp 2 Dayabitis kin ridyus bay lɛk 30%. |
| Weyt Manejmɛnt | Bikɔs dɛn gɛt bɔku fayv, ilɛksɛf yu it smɔl pan dɛn tin ya, yu go fil lɛk se yu ful-ɔp kwik kwik wan. So, dɛn kin kɔntrol di bɔku it we wi de it. Di kalori dɛn we nɔ nid fɔ gɛda na di bɔdi kin ridyus. Bɔt mɛmba se yu nɔ go ebul fɔ lɔs yu wet bay we yu it dis nɔmɔ, dis na jɔs pat pan balans it. |
| Fɔ ridyus di risk fɔ gɛt kansa (Cancer Prevention) . | Sɔm risach dɔn sho se pipul dɛn we it bɔku bɔku tin dɛn we dɛn kin it kin gɛt kansa na dɛn kɔlɔrɛktal 21% . Dɛn biliv bak se dɛn kin ɛp fɔ protɛkt yusɛf frɔm ɔda kansa dɛn na di dijestiv trakt. |
Wetin na di ɔda tin dɛn we de insay dis it?
Wul grens na ples fɔ kip vaytamɛn ɛn minral dɛn. Na dis yu get:
- Protɛin we de mek pɔsin gɛt
- Antioksidant - de mek di bɔdi sɛl dɛn nɔ pwɛl
- Ayɛn
- Zink we dɛn kɔl Zinc
- Di kayn Vitamin B
- Folik Asid we dɛn kɔl
- Magnɛsiɔm we dɛn kɔl
- Selenium we dɛn kɔl
Ɔl dɛn tin ya kin ɛp fɔ mek yu imyun sistɛm strɔng, fɔ mek yu bon dɛn gɛt wɛlbɔdi, ɛn fɔ mek yu bɔdi wok fayn fayn wan.
Tink bɔt dɛn tin ya bifo yu bay
Jɔs bikɔs dɛn rayt sɔntin as ‘whole-grain’ nɔ min se i gɛt wɛlbɔdi 100% . Sɔntɛnde, di wan dɛn we de mek di tin dɛn kin ad mɔ shuga, sɔl, ɛn tin dɛn we dɛn kin yuz fɔ mek di fim fayn. Na dat mek i impɔtant fɔ rid di list fɔ di tin dɛn we yu fɔ yuz bifo yu bay sɔntin.
If at le af pan di grens we wi de it fɔ wan de na ful grens, dat na big invɛstismɛnt fɔ wi wɛlbɔdi.
Dat min se, if yu it 4 slais bred wan de, i go fayn if at least 2 pan dɛm na sɔntin lɛk kurakkan bred, atta piti bred, ɛn ɔda tin dɛm. Na di sem tin kin apin fɔ pik brawn ɔl-grɛyn pasta instead ɔf wayt pasta we yu de it pasta.
Mɛsej we dɛn kin kɛr go na os
- Bifo yu it wayt bred, wayt pasta, ɛn wayt rays we yu kin yuz ɔltɛm, tray fɔ pik dɛn ‘whole-grain’ ɔda tin dɛn lɛk brawn pasta, ɔl wit bred, ɛn brawn rays wit bran.
- Di ay fayba we de insay dɛn it ya fayn fɔ yu gut wɛlbɔdi, at wɛlbɔdi, dayabitis mɛnejɛmɛnt, ɛn wet mɛnejɛmɛnt.
- Ivin if i gɛt ‘whole-grain’ lɛbl, mek shɔ se yu rid di ingridiɛnt list fɔ no ɔmɔs shuga ɛn sɔl ad.
- If yu it dis nɔmɔ, i nɔ go mɛn ɔl sik ɔ ɛp yu fɔ lɛf fɔ it bɔku bɔku it. Na jɔs impɔtant pat pan di it we pɔsin kin it fayn .
- If yu gɛt ɛnitin we de mɔna yu bɔt yu it ɔ yu wɛlbɔdi prɔblɛm, i go fayn fɔ mek yu tɔk to yu famili dɔktɔ bɔt am ɛn aks fɔ advays.
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