Yɛn nyinaa ani gye ho sɛ yɛde kɔfe kuruwa a ɛyɛ huam befi yɛn da no ase bere a yɛsɔre anɔpa ara pɛ, ɛnte saa? Ɛma adwene ne nipadua no nyinaa nya nkate a ɛyɛ nwonwa sɛ ɛyɛ foforo na ɛyɛ anigye. Wɔ ebinom fam no, ɛrentumi nyɛ yiye sɛ wobefi da no ase a wɔnnom kɔfe. Nanso so woasusuw ho pɛn sɛ ebia kɔfe a yɛnom da biara da yi ye ma yɛn nipadua ankasa anaasɛ enye mma no? Momma yɛnka ho asɛm nnɛ.
Kafe nyɛ anonne ara kwa. Nnipa a wɔwɔ wiase nyinaa nom kɔfe bɛboro nkuruwa ɔpepepem 400 afe biara. Enti ɛnyɛ ntraso sɛ yɛbɛka sɛ ɛno ne anonne a agye din sen biara wɔ wiase. Esiane sɛ agye din nti, nyansahufo de bɛboro mfe ɔha ayɛ kɔfe ho nhwehwɛmu. Nea wɔahu wɔ nhwehwɛmu yi mu no yɛ nwonwa ankasa.
Kafe yɛ super anonne a nneɛma a ɛko tia ɔyare mmoawa ahyɛ mu ma!
Ebia woate asɛmfua `` antioxidants ''. Sɛ yɛbɛka no tiawa a, wɔte sɛ asraafo nkumaa a wɔwɔ yɛn nipadua mu a wɔko tia nneɛma nketenkete ‘bɔne’ a ebetumi asɛe yɛn nkwammoaa na ɛde nyarewa aba. Nea ɛyɛ nwonwa no, nnipa pii nya wɔn nnuru a ɛko tia ɔyare mmoawa no pii fi kɔfe mu sen aduan anaa anonne foforo biara mu!
Ɛyɛ nokware sɛ nnuaba ne nhabannuru nso wɔ nnuru a ɛko tia ɔyare mmoawa pii. Sɛ nhwɛso no, blackberry, blueberries, cranberries, ne ɛmo a yedi da biara mpo no wɔ bi. Nanso kɔfe yɛ ade a tumi wom yiye a ɛko tia ɔyare mmoawa.
Nea ɛho hia sen biara ne sɛ kɔfe kuruwa (bɛyɛ mililita 240) a wɔde asikre anaa krim nnim no, calories abien pɛ na ɛwom. Na enni srade biara koraa. Enti eyi yɛ biribi a yebetumi de aka yɛn akwahosan ho a yɛrenhaw yɛn ho.
Nyarewa bɛn na kɔfe betumi atew so?
Nnansa yi nhwehwɛmu ada no adi sɛ kɔfe a wɔnom betumi atew asiane a ɛwɔ hɔ sɛ obi benya nyarewa a emu yɛ den bi so. Momma yɛnhwɛ nea wɔyɛ.
Asikreyare a Ɛto so 2
Asikreyare a ɛto so abien yɛ ɔhaw a abu so wɔ nnɛyi asetra mu. Nhwehwɛmu ahorow bi ada no adi sɛ nnipa a wɔnom kɔfe da biara no, asiane a ɛwɔ hɔ sɛ wobenya yare no sua kakra. Wosusuw sɛ nea enti a ɛte saa ne sɛ nneɛma a ɛwɔ kɔfe mu no boa ma yɛn nipadua no tumi te insulin hormone no nka kɛse. Nanso, eyi nyɛ asikreyare ano aduru, nanso ebetumi aboa ma asiane no so atew .
Alzheimer yare a ɛma obi nya ɔyare
Alzheimer yare yɛ yare a ɛma obi nkae ade na ɛma amemene no dwumadi so tew bere a obi nyin no. Wogye di sɛ caffeine a ɛwɔ kɔfe mu, ne nneɛma a ɛko tia ɔyare mmoawa a yɛadi kan aka ho asɛm no, bɔ amemene mu nkwammoaa ho ban kakra. Enti, gyidi bi nso wɔ hɔ sɛ kɔfe a wɔnom betumi atew asiane a ɛwɔ hɔ sɛ obi benya ntini mu nyarewa te sɛ Alzheimer no so.
Ɛwom mpo sɛ mfaso pii wɔ hɔ a ɛte sɛ eyinom, te sɛ biribiara de, nanso ɛsɛ sɛ yɛnom kɔfe wɔ ɔkwan a ɛfata so.
Nneɛma a ɛsɛ sɛ yɛhwɛ yiye wɔ ho bere a yɛrenom kɔfe no
Asɛm a wɔka sɛ "dodow nyɛ papa" no fa kɔfe nso ho. Titiriw sɛ wowɔ mogya mmoroso, anaasɛ wo mogya mmoroso bɛn saa dodow no a, ɛsɛ sɛ wohwɛ yiye kakra.
- Mogya mmoroso: Sɛ obi nom kɔfe bɛboro nkuruwa abien anaa abiɛsa da biara a, ebetumi ama nnipa binom mogya mmoroso akɔ soro bere tiaa bi. Sɛ wowɔ mogya mmoroso dedaw a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa akyerɛ kɔfe dodow a ɛfata wo da biara.
- Dae: Ebia nnipa binom rentumi nna sɛ wɔnom kɔfe anadwo dasum a. Enti, sɛ wowɔ ɔhaw yi a, ɛbɛyɛ papa sɛ wobɛtew kɔfe a wobɛnom awiabere.
- Asikre ne krim: Ɛwom sɛ kɔfe mu ahoɔdennuru sua de, nanso nneɛma a yɛde ka ho te sɛ asikre, nufusu, ne krim betumi de pii aka calorie dodow no ho. Enti, eye kɛse sɛ nipadua no de asikre kakraa bi bedi dwuma sɛnea ɛbɛyɛ yiye biara.
Momma yɛnhwɛ saa nokwasɛm ahorow yi wɔ pon bi so. Afei ɛbɛda adi pefee.
| Mfaso a ɛwɔ kɔfe so (ɔfã pa) . | Mfomso ne mfaso a ɛwɔ kɔfe so (afã bɔne) . |
|---|---|
| Nneɛma a ano yɛ den a ɛko tia ɔyare mmoawa pii wom. | Sɛ obi nom nsa pii a, ebetumi ama mogya mmoroso akɔ soro. |
| Ɛtew asikreyare a ɛto so abien ho asiane so. | Ɛma nnipa binom ntumi nna. |
| Ɛtew asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ Alzheimer yare no so. | Sɛ wode asikre ne krim ka ho a, ɛma wunya calories pii. |
| Ɛma nipadua ne adwene nya ahoɔden. | Ebetumi ama nnipa binom yafunu ayɛ wɔn yaw anaasɛ wɔn ho atɔ wɔn. |
Momma yɛmfa kɔfe nyɛ aduan a ɛyɛ dɛ?
So wunim sɛ kɔfe nyɛ anonne nko, na mmom wobetumi de ayɛ aduan nso? Ɛha na aduannoa ho nyansahyɛ ketewaa bi a ɛyɛ dɛ a ɛwɔ twist soronko bi ni. Ɛwom sɛ ɛyɛ aduan a ɛyɛ nwonwa kakra de, nanso ɛfata sɛ wosɔ hwɛ.
Mmiɛnsa-Bean ne Kɔfe Chili
Eyi dɔɔso ma nnipa bɛyɛ 8.
Nneɛma a wɔhwehwɛ:
- Ngodua ngo - 1/4 kuruwa
- Ayɛyɛdeɛ akɛseɛ (a wɔatwitwa) - 3
- Onion fitaa kɛse (a wɔatwitwa no yiye) - 6
- Chili powder - 4 nkariboɔ
- Turmeric powder - a ɛyɛ nkaribo 4
- Oregano nhaban a ayow – nkaribo 2
- Tomato (a wɔde puree abubu) - nkankyee 2 (bɛyɛ gram 800) .
- Ɛwo - 2 tablespoons
- Kafe a ɛyɛ den pa - kuruwa 1
- Bean tuntum (wɔahohoro, nsuo afra mu) - nkankyee 2 (bɛyɛ gram 425) .
- Asaabo mu bankye (wɔahohoro, nsuo afiri mu) - nkankyee 2 (bɛyɛ gram 425) .
- Garbanzo bankye (wɔahohoro, wɔayi nsuo) - toa 1 (bɛyɛ gram 425) .
- Ɛmo kɔkɔɔ a wɔayam (a wɔde aba na wɔatwitwa) - 1
- Akokɔ stock - kuruwa 1 (wubetumi nso de tomato nsu anaa beer a emu yɛ hare adi dwuma mmom)
- Nkyene, chili powder, sinamon powder - 1 teaspoon biara
Sɛnea wɔyɛ:
1. Fa ngodua ngo no hyew wɔ kuku kɛse bi mu wɔ gya a ano nyɛ den so. Fa ayɛyɛde a wɔatwitwa no ka ho na fa hyew kosi sɛ ɛbɛyɛ mmerɛw, bɛyɛ simma 8. Afei fa galik no ka ho na fa hyew simma bio.
2. Fa chili powder, kumin, ne oregano gu mu na noa bɛyɛ simma biako.
3. Afei fa tomato, ɛwo ne kɔfe no ka ho na fa fra yiye. Fa bankye a wɔahoro no, bell pepper, akokɔ stock ne nnuhuam a aka no nyinaa ka ho.
4. Fa afrafrade no hyew kosi sɛ ɛbɛbow, afei brɛ gya no ase na fa hyew, a wonkata so, bɛyɛ dɔnhwerew biako anaa kosi sɛ afrafrade no bɛyɛ den.
5. Sɛ afrafrade no nsu dodo a, fa ɛmo masher anaa blender fra bankye no bi na fa ka afrafrade no ho. Eyi bɛma ayɛ den.
6. Sɛ wopɛ a, fa sour cream a srade nnim, avocado a wɔatwitwa, kyiisi a wɔayam, scallions a wɔatwitwa, anaa akutu a ɛyɛ ahabammono gu so.
Nkrasɛm a Wɔde Kɔ Fie
- Kɔfe yɛ anonne a sɛ wɔnom no sɛnea ɛsɛ a, ɛma akwahosan so mfaso pii. Nnuru a ano yɛ den a ɛko tia ɔyare mmoawa wɔ mu.
- Hwɛ yiye wɔ asikre ne krim dodow a wode bɛka wo kɔfe ho no ho, efisɛ eyinom betumi ama calorie dodow no akɔ soro a ɛho nhia.
- Sɛ wowɔ aduruyɛ mu yare bi te sɛ mogya mmoroso a, ɛho hia yiye sɛ wo ne wo duruyɛfo bɛkasa wɔ kɔfe a wobɛnom ho.
- Kae sɛ kɔfe nyɛ aduru a wɔde sa nyarewa, na mmom ɛyɛ biribi a ebetumi aboa ma asiane a ɛwɔ hɔ sɛ wubenya nyarewa bi so atew .
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