Di fɔs tin we bɔku pipul dɛn kin tink ɛn fred we dɛn kam fɔ no se dɛn gɛt dayabitis na, "O, naw a nɔ go ebul fɔ it wan pis bred ɔ wan pis rays?" Bɔt dat nɔto rili sɔntin we wi fɔ fred. Yu kin stil ɛnjɔy it dɛn we dɛn mek wit grens . Bɔt wan sikrit de. Dat min se di grens we yu pik fɔ bi "whole grains." Tide, wi go tɔk bɔt wetin na dɛn ɔl grens ya, wetin mek dɛn fayn fɔ yu wit dayabitis , ɛn aw fɔ ad dɛn to yu it.
Wetin mek ɔl di tin dɛn we dɛn kin it kin fayn fɔ pɔsin we gɛt dayabitis?
Fɔ tɔk am simpul wan, ɔl gren na supa it we pak wit gud tin dɛn we de mek pɔsin it fayn. Di men tin we de insay dɛn na fayv .
Imajin aw i go fayn if di it we yu de it de digest insay yu bɛlɛ ɛn di shuga we de insay de go insay yu blɔd. Na dat fayv de ɛp wit.
- Shuga Kɔntrol: Fayba de slo di dijeshɔn prɔses. Dis kin mek di rit we dɛn de ad shuga to yu blɔd slo. Dis kin ɛp fɔ kɔntrol di shuga we de na di blɔd we kin go ɔp wantɛm wantɛm.
- Weyt Kɔntrol: We yu it dɛn ɔl di tin dɛn we yu kin it, dat kin mek yu ful-ɔp fɔ lɔng tɛm. So, dɛn kin kɔntrol di angri we yu de fil ɔltɛm ɛn we yu de it pasmak, ɛn dis kin ɛp bak fɔ kɔntrol yu wet .
- At wɛlbɔdi: Dis fayv kin mek di bad bad kɔlɔstrel we de na yu blɔd nɔ bɔku, ɛn dis kin ɛp fɔ mek yu nɔ gɛt at sik .
Di bɛst we fɔ gɛt fayv na fɔ gɛt am frɔm it. Bɔt sɔntɛnde yu kin tek fayv sɔpɔtmɛnt bak pan di advays we yu dɔktɔ gi yu. Bɔt ilɛk wetin yu du, bigin fɔ it tin dɛn we gɛt fayv smɔl smɔl. If nɔto dat, yu kin gɛt prɔblɛm lɛk gas ɛn blo. Dɔn bak, yu fɔ rili mek di wata we yu de drink bɔku .
Sɔm izi we dɛn fɔ ad ɔl grens to yu it
Dis nɔ at lɛk aw yu go tink. Yu kin bigin bay we yu mek smɔl chenj dɛn na di it we yu de it ɛvride.
- Di men difrɛns: Di tin we izi pas ɔl na fɔ chenj di wayt bred we yu de it witFɔ chenj to atta flawa bred, kurakkan bred, ɔ ful wit bred . Dɔn bak, yus fɔ it brawn rays wit bran instead fɔ it wayt rays.
- Fɔ sup ɛn salad: Tray fɔ ad smɔl tin lɛk bali ɔ bulgur to yu sup, styu, ɔ salad. I go ad nyu flawa to di it.
- Fɔ it dɛn we yu kin mek na os: If yu de mek bred, mafin, kek, ɔ pankɛk we yu mek na os, instead fɔ yuz wayt bred flawa, yuz af pan ɔl di flawa, ɔt flawa, ɔ semolina flawa .
- Snek: Bifo yu it krak biskit we yu de it aftanun ti, it sɔm pɔp we dɛn mek we nɔ gɛt sɔl ɛn bɔta . Popkon na big big ol gren bak. Wan siriɔs tin we dɛn mek wit ɔl di tin dɛn we dɛn mek wit shuga we dɛn nɔ ad shuga na fayn tin bak.
- Tray fɔ du nyu tin: Bifo yu it rays, tray fɔ ad sɔntin lɛk quinoa to sɔm it dɛn. We yu de frɛy shrimps ɔ chukchuk, tray fɔ kɔt am wit quinoa insted ɔf bredkrɔm, i kin rili swit.
Nɔ mek dɛn ful yu na di supamakit! Rid di lɛbl gud gud wan
Sɔntɛnde di it dɛn we wi kin bay we wi tink se na "whole grain" kin rili gɛt rifin flawa. So yu nid fɔ tek tɛm chɛk di lɛbl we de na di paket.
| Wɔd ɛn kwaliti dɛn we kin ful pɔsin | Wetin yu rili want fɔ si |
|---|---|
| Dɛn rayt am se "enriched." Dis min se di nyutriεnt dεm we bin lכs frכm di gren dεn ad artificially ad bak in. bכt i nכto wan ol gren. | Luk fɔ di lɛbl we se " 100% ɔl gren " ɔ " 100% ɔl gren ." |
| Wod dεm lεk "multigrain" εn "made from whole grain" kin gεt sכm whole grain, bכt i kin gεt rifin flawa. | Luk fɔ di fɔs wɔd na di ingridiɛnt list, lɛk "Whole Wheat" ɔ "Whole Oats." Di fɔs tin we dɛn kin yuz fɔ mek di it na di wan we gɛt bɔku tin. |
| Di kɔlɔ we di it gɛt. Fɔ ɛgzampul, if di bred brawn, i nɔ go bi bikɔs dɛn mek am wit ɔl grens. I kin bi bikɔs dɛn dɔn ad sɔntin lɛk molas. | Nɔ jɔs jɔj bay di kɔlɔ, mek shɔ se yu rid di list fɔ di tin dɛn we yu nid. |
Ivin if i gud, ɔmɔs yu fɔ it?
Pan ɔl we ɔl gren fayn fɔ yu wɛlbɔdi , i nɔ fayn fɔ it am tumɔs. Dɛn gɛt tin dɛn bak we gɛt kabɔhaydrɛt. Di amount we yu kin it go dipen pan aw dɛn kin kɔntrol di shuga na yu blɔd fayn fayn wan.
Jɛnɛral wan, wan gud gaydlain na fɔ inklud lɛk tri savis fɔ ɔl grens fɔ wan de.
Wetin pɔsin de sav?
- 1/2 kɔp kuk bran rays
- 1/2 kɔp ɔts we dɛn dɔn kuk (ɔtmil) .
- Bred we dɛn mek wit ful gren (1 slais) .
- 1/2 kɔp kuk ɔl wit pasta
If yu gɛt ɛni kwɛstyɔn bɔt dis, aks yu dɔktɔ ɔ pɔsin we sabi bɔt it. Dɛn kin ɛp yu fɔ mek wan it plan we go fit wetin yu lɛk ɛn yu wɛlbɔdi kɔndishɔn.
Wetin na di rial difrɛns bitwin ɔl grens ɛn rifin grens?
Wetin mek brawn rays bɛtɛ pas wayt rays? Wetin mek atta flawa bɛtɛ pas wayt bred flawa? Di rizin fɔ dis na di we aw dɛn de prosɛs di gren.
Tri men pat dɛn de fɔ ɛni gren:
1. Bran: Dis na di ɔda layt we de protɛkt di gren. I gɛt di mɔs fayv, antiɔksidant , B vaytamɛn , ɛn minral.
2. Di pat we gɛt stach (Endosperm): Dis na di pat we big pas ɔl we gɛt stach na di midul. I gɛt di mɔ kabɔhaydrɛt.
3. Jɛm: Dis na di smɔl pat we de insay di gren. Dis na di pat usay di gren kin gro. I gɛt bɔku vaytamɛn, minral, ɛn fayn fayn fat.
Wul grens na grens we dɛn kin it lɛk aw i de, we dɛn nɔ pul ɔl di tri pat dɛn. Na dat mek dɛn gɛt bɔku tin fɔ it. Sɔm ɛgzampul dɛn bɔt dis na bran rays, atta flawa, ɔts, ɛn bɔku wit.
Grens we Dɛn dɔn Rifayndis min se dεn de kכl di tu pat dεm we gεt bכku bכku bכku tin dεm na di gren, di bran εn di jεm, we de lεf כnli di midul pat we gεt stach (di εndospam). Dis na aw dɛn kin mek wayt rays ɛn wayt bred flawa. Dis dɔn mek dɛn nɔ gɛt bɛtɛ fayv ɛn bɔku ɔda tin dɛn we de mek dɛn gɛt tin fɔ it.
Mɛsej we dɛn kin kɛr go na os
- Yu nɔ nid fɔ stɔp fɔ it grens lɛk bred ɛn rays ɔltogɛda jɔs bikɔs yu gɛt dayabitis. Di impɔtant tin na fɔ pik di rayt kayn, we na ɔl grens .
- di fayv we de insay di ol grens de slo di rεt we dεn de ad shuga na di bכdi, i de εp fכ kכntrכl di wet, εn i fayn bak fכ di at hεlth.
- We yu de bay sɔntin na di stoa, nɔ ful yu wit "multigrain" ɔ brawn kɔlɔ. Luk fɔ "whole grain" we dɛn rayt fɔs na di ingridiɛnt list.
- Pan ɔl we i fayn fɔ yu wɛlbɔdi, tek tɛm wit ɔmɔs yu de it. I fayn fɔ it lɛk tri it so ɛvride.
- Tɔk bɔt ɛni prɔblɛm we yu gɛt wit yu it wit yu dɔktɔ .
Dayabitis, ɔl grens, ɔl grens, tayp 2 dayabitis, it, brawn rays, it fayn fayn wan
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