Yɛn nyinaa ani gye ho sɛ yebedi nnuaba, ɛnte saa? Wɔ yɛn man yi mu nnuaba a ɛyɛ dɛ te sɛ mango, banana, papaya, ne durian akyi no, nnuaba ahorow a ɛwɔ wiase nyinaa nso wɔ akwahosan mu mfaso a ɛyɛ nwonwa. Ɛtɔ da bi a yennim, nanso saa nnuaba yi te sɛ aduru a abɔde de ama yɛn. Ɛnnɛ yɛrebɛka aduaba soronko a ɛte saa no biako ho asɛm. Eyi ne 'African Star Apple' no. Ebia edin no bɛyɛ te sɛ nea ɛyɛ nwonwa kakra, nanso ɛbɛyɛ wo nwonwa nso bere a wunim akwahosan mu mfaso horow a ɛwɔ so no.
Dɛn ne Afrika Nsoromma Apple yi?
Sɛ yɛbɛka no tiawa a, eyi yɛ aduaba a enyin wɔ aman a ɛhɔ yɛ hyew te sɛ Nigeria ne Uganda wɔ Afrika. Ne nyansahu mu din ne `(Chrysophyllum albidum)`. Ɛyɛ nea nnipa a wɔwɔ saa aman no mu te sɛ jambu ne sharlu wɔ yɛn man yi mu no ani gye ho kɛse. Aduaba yi dɛ yɛ akisikuru ne dɛ afrafra. Wɔka sɛ ɛyɛ dɛ te sɛ naminang wɔ yɛn man yi mu. Nnua yi aba a abere kɔkɔɔ no pue fi December kosi March.
Ɛnyɛ sɛ wodi no raw nko, na mmom wɔde yɛ nsu, jam, syrup, ne anonne ahorow nso. Afei nso, wɔde ngo a woyi fi n’aba mu no yɛ nnuru. Efisɛ abɔde mu nneɛma a ɛko tia ɔyare mmoawa ne aduannuru pii wom.
Aduan a ɛwɔ Afrika nsoromma apɔw-mu-teɛteɛ mu no te dɛn?
Saa aduaba yi yɛ aduannuru a ɛma ahoɔden ankasa, a vitamin, mineral, aduan mu ahoɔdennuru, ne nneɛma a ɛko tia ɔyare mmoawa ahyɛ mu ma. Susuw aduannuru dodow a ɛwɔ aduaba yi gram 100 mu no ho hwɛ.
| Aduannuru a ɛma ahoɔden | Dodow a ɛwɔ 100g biara mu |
|---|---|
| Calories a ɛwɔ nipadua no mu | Bɛyɛ 120 |
| Protein a ɛwɔ nipadua no mu | Bɛyɛ gram 4 |
| Kɛseɛ | Bɛyɛ gram 5.5 |
| Fiber a ɛyɛ den | Bɛyɛ gram 4.5 |
| Carbohydrates a ɛwɔ nipadua no mu | Bɛyɛ gram 9 |
| Vitamin C a ɛwɔ nipadua no mu | Bɛyɛ miligram 93 |
| Calcium a ɛwɔ nipadua no mu | Bɛyɛ miligram 400 |
| Potassium a wɔde yɛ nneɛma | Bɛyɛ miligram 700 |
| Phosphorus a ɛwɔ nipadua no mu | Bɛyɛ miligram 215 |
| Dadeɛ | Bɛyɛ miligram 2.5 |
| Zinc a wɔfrɛ no Zinc | Bɛyɛ miligram 8 |
Bio nso, saa aduaba yi nso wɔ nneɛma a ano yɛ den a ɛko tia ɔyare mmoawa te sɛ vitamin B1, B2, B3, B6, vitamin E, ne flavonoids.
Dɛn ne akwahosan so mfaso a ɛyɛ nwonwa a ɛwɔ aduaba yi so?
Wɔ aman te sɛ Nigeria mu no, wɔde saa aduaba yi di dwuma kɛse de yɛ ofie nnuru ne aduruyɛ a wɔde di dwuma wɔ amanne kwan so esiane sɛ ɛyɛ soronko nti.
- Nneɛma a ɛko tia ɔyare mmoawa: Sɛ yɛbɛka no tiawa a, nneɛma a ɛko tia ɔyare mmoawa te sɛ ‘nneɛma a wɔde tew nneɛma ho’ a ɛtew yɛn nipadua ho. Nneɛma nketenkete a epira (Free Radicals) wɔ yɛn nipadua mu a ɛsɛe nkwammoaa, na ɛyɛ adwuma te sɛ dade a ɛreyɛ ayɛ mmerɛw. Nneɛma a ɛko tia ɔyare mmoawa a ɛwɔ aduaba yi mu no sɛe saa nneɛma nketenkete a epira no na ɛbɔ yɛn akwaa ho ban fi ɔsɛe ho.
- Nneɛma a ɛko tia ɔyare mmoawa:Ɔhonhon ne ɔfe a wɔmpɛ wɔ nipadua no mu na ɛde nyarewa pii te sɛ asikreyare, kokoram, ne komayare ba. Nnuru te sɛ `(Alkaloids)` ne `(Flavonoids)` a wohu wɔ saa aduaba yi mu boa ma wodi saa ɔhyew tebea horow yi so na ɛbɔ yɛn ho ban fi nyarewa a ɛtra hɔ kyɛ ho.
- Nneɛma a ɛko tia mmoawa: Nhwehwɛmu a wɔayɛ wɔ aduruyɛdan mu ada no adi sɛ nea wɔayi afi aduaba yi aba mu no tumi kum mmoawa ne fungi. Nanso, nhwehwɛmu foforo ho hia na ama yɛahu sɛnea eyi ka nnipa.
Saa nneɛma yi mma Afrika nsoromma apɔw-mu-teɛteɛ nyɛ aduaba a ɛyɛ dɛ kɛkɛ, na mmom ɛsom bo kɛse ma yɛn akwahosan nso.
Afei ma yɛnhwɛ sɛnea aduaba yi boa yɛn akwahosan wɔ akwan horow so.
1. Ɛboa ma koma no nya akwahosan pa
Nneɛma a ɛko tia ɔyare mmoawa ho hia na ama yɛn koma atra apɔwmuden. Saa aduaba yi wɔ nnuru a ɛko tia ɔyare mmoawa te sɛ vitamin A, C, E ne `(Flavonoids)`, a ɛmma koma nkwammoaa nsɛe. Afei nso, saa aduaba yi wɔ `(Potassium)` pii na `(Sodium) sua koraa. Eyi ho hia paa ma obi a ne mogya mmoroso. Efisɛ, potassium boa ma wodi mogya mmoroso so. Enti, eyi yɛ aduan pa ma nnipa a wɔwɔ mogya mmoroso . Nanso kae sɛ, nea ɛho hia sen biara ne sɛ wubedi akwankyerɛ a wo duruyɛfo de ama wo no akyi.
2. Ɛboa ma wodi asikreyare so
Aduan a wodi so ho hia kɛse ma obi a ɔwɔ asikreyare. Saa aduaba yi wɔ fiber pii . Fiber ma asikre a ɛwɔ aduan a yedi mu no kɔ mogya no mu ntɛmntɛm. Enti, wɔhyɛ asikre dodow a ɛkɔ soro mpofirim wɔ mogya mu no so. Afei nso, nhwehwɛmu kyerɛ sɛ saa aduaba yi betumi atew enzymes a wɔfrɛ no `(alpha-amylase)` ne `(alpha-glucosidase)` a ɛpaapae carbohydrates na ɛma asikre dodow kɔ soro no dwumadi so. Enti, wobetumi abu no sɛ ɛyɛ aduan pa a wɔde ka aduan ho de siw asikreyare ano . Nanso, ɛho hia sɛ wo ne wo duruyɛfo kasa na wohwehwɛ afotu.
3. Ebetumi atew asiane a ɛwɔ hɔ sɛ obi benya kokoram no so
Yenim sɛ aduan a ahoɔdennuru ne nneɛma a ɛko tia ɔyare mmoawa pii boa ma wɔbɔ obi ho ban fi kokoram ahorow pii ho, a kokoram a ɛwɔ akyi berɛmo mu ka ho. Nhwehwɛmu ada no adi sɛ nhama titiriw a wɔfrɛ no pectin ne nneɛma a ɛko tia ɔyare mmoawa te sɛ beta-carotene a ɛwɔ aduaba yi mu no boa ma kokoram nkwammoaa nyin.
4. Ɛtew srade bɔne (LDL) so .
Sɛ srade bɔne (LDL) dodow a ɛwɔ yɛn mogya mu no kɔ soro a, ebetumi ayɛ kɛse wɔ mogya ntini no mu na asiw ano. Eyi betumi de tebea horow te sɛ komayare ne akisikuru aba. Nnuru a ɛwɔ aduaba yi mu a wɔfrɛ no Saponins no kyekyere srade bɔne yi na ɛmma ɛnkɔ mogya no mu. Afei nso, fiber ne vitamin C boa ma srade pa (HDL) dodow kɔ soro.
5. Ɛboa ma wosiw akisikuru ano na ɛsa
Sɛnea wɔtaa yɛ no, wɔde saa aduaba yi di dwuma sɛ aduru a wɔde sa akisikuru wɔ Afrika aman mu. Pectin ne fiber a ɛdɔɔso a ɛwɔ mu no boa ma dwensɔtwaa no kɔ yiye na ɛma dwensɔtwaa kɔ nipadua no mu daa.
6. Ebetumi ama amemene no dwumadi ne nkae atu mpɔn
Mmoa ho nhwehwɛmu bi a wɔyɛe nnansa yi kyerɛe sɛ aduaba no ma mpɔtorɔ nkae na n’amemene no yɛ adwuma yiye. Wɔada no adi sɛ aduaba no tumi a ɛko tia ɔyare mmoawa ne nea ɛko tia ɔyare mmoawa no dan nnuru bi a ɛsɛe amemene no nkɛntɛnso. Nanso, nhwehwɛmu foforo ho hia na ama yɛahu sɛ ebia eyi nya nnipa so nkɛntɛnso koro no ara anaa.
7. Ɛboa ma wohwɛ nipadua mu duru so na esiw kɛseyɛ mmoroso ano
Ade titiriw biako a nnuruyɛfo kamfo kyerɛ obi a ɔrebɔ mmɔden sɛ ɔbɛtew ne mu duru so ne aduan a ahoɔdennuru pii wom. Nea enti a ɛte saa ne sɛ, sɛ wudi nnuan a ahoɔdennuru pii wom a, wote nka sɛ woama bere tenten. Eyi ma su a ɛne sɛ obi bedidi mpɛn pii na wadidi a ɛho nhia no so tew. Afrika nsoromma apɔw-mu-teɛteɛ mu ahoɔdennuru sua na ahoɔdennuru pii wom . Enti, eyi yɛ aduan pa a wɔde siw mu duru so na wɔasiw kɛseyɛ mmoroso ano.
Nneɛma a ɛsɛ sɛ wode w’adwene si so titiriw
Ɛmfa ho sɛnea aduaba yi ye te sɛ biribi foforo biara no, ɛho hia sɛ wudi no sɛnea ɛsɛ . Nhwehwɛmu bi a wɔde mmoa dii dwuma kyerɛe sɛ sɛ wɔma no pii a, ebetumi anya mpɔtorɔ anini awo so nkɛntɛnso bi. Nanso, wonnya nsii so dua sɛ ebia eyi ka nnipa anaa. Enti, biribiara nni hɔ a ɛsɛ sɛ wohaw wo ho, nanso te sɛ biribi foforo biara no, nyansa wom sɛ wubedi no sɛnea ɛsɛ.
Nkrasɛm a Wɔde Kɔ Fie
- Afrika nsoromma apɔw-mu-teɛteɛ yɛ aduaba a ahoɔden wom a vitamin, mineral, fiber, ne nneɛma a ɛko tia ɔyare mmoawa ahyɛ mu ma.
- Nhama a ɛdɔɔso ne nea ɛko tia ɔyare mmoawa no betumi aboa ma wɔanya koma akwahosan, asikre a ɛwɔ mogya mu no so atew, srade a ɛwɔ nipadua mu no so atew, na ama obi mu duru so atew.
- Eyi nyɛ ‘nkonyaayi tuo’ a wɔde ma yare biara. Ɛsɛ sɛ wɔde ka ho sɛ aduan a ɛkari pɛ no fã.
- Sɛ wowɔ ayaresa tebea bi te sɛ asikreyare anaa mogya mmoroso a, di wo duruyɛfo afotu akyi bere nyinaa . Sɛ woreyɛ nsakrae biara wɔ w’aduan mu a, wo ne wo duruyɛfo nkasa mfa ɛno nso ho asɛm.
- Te sɛ aduan biara no, di aduaba yi wɔ ɔkwan a ɛfata so ne nea ɛfata mu.
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