Dɛn ne Agave? So ɛyɛ ade pa a wɔde si asikre ananmu ankasa?

Ebia woahu "Agave Nectar" anaa "Agave Syrup" wɔ nkotoku fɛfɛ mu wɔ aguadidan akɛse mu. Ebia w'adamfo bi de redi dwuma, na ɔka sɛ " ɛyɛ apɔwmuden sen asikre." Dɛn ankasa ne agave? So ɛyɛ ade a eye sen biara a wɔde besi asikre ananmu? Ɛnnɛ, yɛbɛka biribiara ho asɛm wɔ ɔkwan a ɛyɛ mmerɛw koraa so.

Dɛn ne Agave yi?

Sɛ yɛbɛka no tiawa a, agave yɛ afifide a ɛte sɛ cactus kakra na enyin wɔ mmeae a ɛhɔ yɛ kusuu na ɛhɔ yɛ hyew te sɛ Mexico wɔ United States. Sɛ yɛbɛka no pɛpɛɛpɛ a, ɛyɛ nsuo a ɛyɛ nsuo a wɔde afifideɛ ahodoɔ pii te sɛ `(Agave tequilana)` ne `(Agave salmiana)` na ɛyɛ. Wɔnam nsu a wɔboaboa ano fi afifide yi koma mu, yiyi mu, na wɔma ɛyɛ hyew so na ɛyɛ agave syrup a yehu wɔ sotɔɔ ahorow mu no.

Nneɛma atitiriw abien na ɛwɔ agave mu:

1. Agave Nectar anaa Syrup: Eyi ne nea yɛtaa hu. Eyi te sɛ ɛwo, na ɛwɔ kɔla ahorow, efi hann so kosi amber tuntum so. Ɛyɛ dɛ sen asikre fitaa a wɔde di dwuma daa no bɛyɛ mpɛn biako ne fã. Enti wubetumi de asikre kakraa bi adi dwuma sen sɛnea wotaa de di dwuma. Afei nso, ɛyɛ ɔkwan pa a wɔfa so si ɛwo ananmu ma wɔn a wɔnyɛ vegan no.

2. Agave Inulin: Wɔnam mfiri a wɔde yiyi aduru ``(inulin)`` fi agave afifide no afã horow mu so na ɛyɛ eyi. Mpɛn pii no, wonya no sɛ powder. Ɛyɛ fiber a ɛdɔɔso.

Ɔkwan bɛn so na wɔde agave di dwuma?

Ɔkwan a yɛfa so de saa nneɛma abien yi di dwuma no yɛ soronko kakra.

Agave Nsuo a Ɛyɛ Fɛ

• Wobetumi de aka anonne a ɛyɛ nwini, smoothie, anaa cocktail ho efisɛ ɛpete ntɛmntɛm sen asikre a wɔde di dwuma daa.
• Wobetumi de asi ɛwo anaa maple syrup ananmu bere a wɔreyɛ keeki ne bisket no.
• Wubetumi nso adi agave syrup tuntum a wɔde ahyɛ pancakes anaa waffles so no.

Agave Inulin a wɔde yɛ aduru

Esiane sɛ eyi yɛ aduru nti, ɛnyɛ den sɛ yɛde bɛka nea yedi ne nea yɛnom ho.

• Wobetumi de aka smoothie anaa anonne afoforo ho.
• Sɛ wɔde ka nneɛma a wɔato ho a, ɛboa ma wɔkora wɔn mmerɛw so.
• Nnipa binom nso fa eyi sɛ aduan a wɔde ka ho anaasɛ wɔde yɛ capsule.

Aduandi bɛn na ɛwɔ agave aba mu?

Momma yɛnhwɛ sɛnea aduannuru a ɛwɔ saa baanu yi mu te. Saa akontaabu ahorow yi gyina bɛyɛ tablespoon 1 so.

Bio nso, agave nsuo mu nsuo a ɛwɔ vitamin B (`Riboflavin - B2`, `Pyridoxine - B6`, `Folate - B9`) ne vitamin K kakraa bi.

Akwahosan mu mfaso bɛn na ɛwɔ agave so?

Nneɛma pii a ɛma akwahosan wɔ agave afifide no ankasa mu.

• Nneɛma a ɛko tia ɔyare mmoawa: Eyinom boa ma yɛbɔ yɛn nkwammoaa akwahosan ho ban, ɛtew kokoram ho asiane so, ɛma mogya ntini dwo na ɛtew mogya mmoroso so, na ɛtew ɔfe a ɛwɔ amemene no mu so, na ɛma nkae ne amemene no dwumadi tu mpɔn.
• Saponins: Wosusuw sɛ eyinom boa ma srade a ɛwɔ mogya mu no so tew, ɛtew kokoram ho asiane so, ɛma asikre dodow a ɛwɔ mogya mu so tew bere a wɔadi aduan akyi, na ɛtew asiane a ɛwɔ hɔ sɛ obi benya asaabo mu abo no so.

Agave Inulin yɛ prebiotic fiber fibea pa. Eyinom boa ma mmoawa a mfaso wɔ so nyin wɔ yɛn dwensɔtwaa mu. Nso,

• Siw akisikuru ano.
• Ɛma obi te nka sɛ wayɛ ma na ɛhyɛ adidi a ɛho nhia so.
• Ɛboa ma asikre dodow a ɛwɔ mogya mu no kɔ so yɛ pɛ.
• Ɛtew srade a ɛwɔ mogya mu so.

Enti so agave ye sen asikre?

Eyi ne ɔhaw a nnipa pii wɔ.

Aggave nsu mu glycemic index (GI) a ɛba fam . Sɛ yɛbɛka no tiawa a, ɛmma asikre dodow a ɛwɔ yɛn mogya mu nkɔ soro ntɛmntɛm te sɛ asikre a yɛwɔ daa no. Eyi ma ɛyɛ papa kakra ma obi a ɔwɔ asikreyare.

Nanso, asɛm no nkɔ awiei wɔ hɔ.

Agave nsu mu nsu dodow no ara yɛ fructose , ɛnyɛ glucose. Fructose yɛ asikre bi a ɛwɔ nnuaba mu. Nanso, fructose a ɛwɔ agave nsuo mu no dɔɔso yie (bɛyɛ 70-90%). Yɛn nipadua no yɛ fructose a ɛwɔ mmerɛbo no mu no mu nsakrae.

Asiane bɛn na ɛwɔ agave mu?

Ɛwom mpo sɛ agave yɛ "abɔde mu de" de, nanso ɛnyɛ aduan a ahoɔden wom.

1. Calories pii: Bere a asikre a wɔde di dwuma daa teaspoon 3 wɔ calories 48 no, agave nectar teaspoon 3 wɔ calories 60.

2. Nse a ɛporɔw: Te sɛ ade biara a ɛyɛ dɛ no, sɛ ɛboro so a, ebetumi ama sẽ aporɔw.

3. Ɔhaw ahorow a fructose a ɛboro so de ba:

• Ɛma asiane a ɛwɔ hɔ sɛ obi benya asikreyare a ɛto so abien ne insulin a ɛko tia no yɛ kɛse.
• Ebetumi asɛe mmerɛbo no na ɛde mmerɛbo mu yare a srade wom a ɛnyɛ nsa aba.
• Ebetumi ama mogya mu srade ne srade bɔne (LDL) dodow akɔ soro.
• Ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse.
• Ɛma asiane a ɛwɔ hɔ sɛ obi benya metabolic syndrome (tebea horow te sɛ yafunu mu srade, mogya mmoroso, asikre a ɛkɔ soro, ne srade a ɛdɔɔso a wɔaka abom) no yɛ kɛse.

Afei nso, mma nkokoaa mma agave syrup, efisɛ wɔmfa pasteurized nhyɛ mu na ebia ɛbɛyɛ den ama wɔn aduan mu ntini a ɛrenyin no sɛ wobedi ho dwuma.

Nneɛma afoforo a wubetumi de adi dwuma sen sɛ wode agave bedi dwuma

Sɛ wopɛ sɛ wudi biribi a ɛyɛ dɛ a, ɛbɛyɛ papa sɛ wobɛpaw nnuaba a wɔayɛ no foforo anaa nea wɔahyɛ no nwini, a ɛyɛ aduan a wɔansiesie, a ɛyɛ mũ. Vitamin, fiber, ne aduannuru afoforo nso wɔ mu.

Sɛ worehwehwɛ akwan foforo a wobɛfa so:

• Raw Honey anaa Pure Maple Syrup: Eyinom nso wɔ aduannuru pii sen asikre fitaa a wɔayɛ no yiye, nanso ɛda so ara yɛ papa sɛ worennyɛ ntra so.
• Stevia: Ade a wɔde yɛ aduan a ɛyɛ dɛ a efi afifide mu. Calories a ɛnyɛ hwee. Ɛmma asikre dodow nkɔ soro wɔ nnipa a wɔwɔ asikreyare mu.
• Vanilla anaa almond a wɔayam: Eyinom betumi de hua ne dɛ a ɛyɛ dɛ aka aduan ho.
• Cinnamon anaa Cocoa Powder: Eyinom nso yɛ akwan pa a wobɛfa so de dɛ aka ho a wɔmfa dɛ nka ho.