So Hesekiel paanoo a agye din yi ye ankasa? (Hesekiel Bread) Momma yɛnhwehwɛ mu!

So woahu paanoo ahorow ahorow no nyinaa pɛn bere a wokɔ aguadidan akɛse mu no? Wɔ ahorow pii te sɛ paanoo fitaa, rye paanoo, ne aburow paanoo mu no, ebia woate ‘Hesekiel paanoo’ ho asɛm. Saa din yi agye din kɛse wɔ nnipa a wɔn ani gye adidi a ahoɔden wom ho, amannɔne ne mprempren wɔ Sri Lanka nyinaa mu. Enti, so Hesekiel paanoo yi ye ma akwahosan ankasa sɛnea nnipa pii ka no? Momma yɛnka eyi ho asɛm tiawa na emu nna hɔ.

Dɛn ne Hesekiel paanoo?

Sɛ yɛbɛka no tiawa a, Hesekiel paanoo yɛ paanoo bi a wɔyɛ a wɔmfa esiam nni dwuma . Wɔnam aburow a wɔyam ma ɛyɛ esiam so na ɛyɛ paanoo a wɔde di dwuma daa. Nanso wɔ eyi mu no, wɔfa aburow ne atoko ahorow pii na wɔma fifi . Afei, wɔyam saa aburow a afifi yi yiye, yɛ no mmɔre, na wɔtow.

Sɛ aburow fifi a, aduannuru a ɛwɔ mu no kɔ soro. Eyi nti na nhwehwɛmufo binom ka sɛ aburow a afifi betumi ayɛ ano aduru pa a wɔde bɛtew aduannuru a wonnya nni wɔ wiase no so no.

Hesekiel paanoo yɛ ade a wɔde aburow ayɛ , a ɛkyerɛ sɛ ɛyɛ nea ahoɔden wom kɛse sen esiam fitaa a wɔayɛ ho adwuma. Atoko akyi no, aburow afoforo te sɛ atoko, atoko, spelt, atoko, ne soyabean nso wɔ saa abodoo yi mu.

Dɛn na ɛwɔ abodoo yi mu?

Adwumakuw titiriw a wɔyɛ Hesekiel paanoo no yɛ paanoo ahorow, enti nneɛma a wɔde yɛ no betumi ayɛ soronko kakra. Nanso nea wɔn mfitiase Hesekiel paanoo no wom ni:

Aduan pa ne akwahosan mu mfaso a ɛwɔ Hesekiel paanoo so

Momma yɛnhwɛ aduannuru a ɛwɔ abodoo a wɔayam yi mu. Hesekiel paanoo (gram 34) a wɔtaa yɛ no bi wɔ:

• Calories: 80 na ɛwɔ hɔ
• Protein: gram 5 na ɛwɔ hɔ
• Srade: gram 0.5
• Carbohydrates: gram 15 na ɛwɔ hɔ
• Fiber: gram 3 na ɛwɔ hɔ
• Asikre: 0 gram
• Sodium: Ɛyɛ miligram 75

Nokwasɛm a ɛyɛ sɛ asikre biara nka ho no yɛ ade kɛse a ɛka ho. Selenium ne manganese nso dɔɔso yiye . Ɛyɛ niacin (vitamin B3) ne zinc fibea pa nso .

Mfaso bɛn na ɛwɔ paanoo yi a wodi so?

1. Ɛnyɛ den sɛ wobɛyam: Sɛ aburow no fifi a, starch a ɛwɔ mu no fi ase sɛe. Eyi ma paanoo yi yɛ mmerɛw ma yɛn nipadua sɛ ɛbɛyam. Eyi ye titiriw ma wɔn a wɔn aduan mu haw bere a wɔrenyin no. Afei nso, protein a ɛwɔ mu no kɔ soro bɛyɛ 10%.

2. Nneɛma a ɛko tia ɔyare mmoawa pii: Sɛnea efifi no ma ɛyɛ mmerɛw sɛ yɛn nipadua bɛtwe nneɛma a ɛko tia ɔyare mmoawa a ɛwɔ aburow mu te sɛ polyphenols . Saa nneɛma a ɛko tia ɔyare mmoawa yi ko tia free radicals a ɛsɛe yɛn nkwammoaa no. Eyi boa ma asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ kokoram ne komayare no so tew.

3. Ebia ɛbɛboa ma srade a ɛwɔ mogya mu no so atew: Saa paanoo a wɔayam yi wɔ fiber gram 3. Eyi yɛ nhama a ɛtumi nwura mu ne nea ɛntumi nwura mu. Nhama a ɛtumi nwura mu no nwene wɔ nsuo mu na ɛyɛ gel, na ɛboa ma sradeɛ bɔne a ɛwɔ nipadua mu no so tew . Fiber a entumi nwura mu boa ma dwensɔtwaa yɛ mmerɛw.

4. Ɛfata ma nnipa a wɔwɔ asikreyare: Nnuadewa a ɛyɛ mũ ne nhama a ɛwɔ mu no siw asikre a ɛkɔ soro wɔ mogya mu no ano. Enti , Hesekiel paanoo yɛ ade a eye sen biara a wɔde besi abodoo fitaa ananmu ama obi a ɔwɔ asikreyare.

5. Ebia ɛbɛboa ma wo mu duru so atew: Fiber ne protein a ɛwɔ aduan yi mu no ma wote nka sɛ wo ho ayɛ wo hyew bere a woadi kakraa bi mpo akyi. Eyi betumi aboa ma adidi boro so so atew na aboa ma wɔasiw wɔn mu duru ano.

Asiane ne nneɛma a ɛhaw adwene wɔ Hesekiel paanoo ho

Ɛwom sɛ abodoo yi yɛ nea ahoɔden wom yiye de, nanso ɛnyɛ nea ɛfata obiara. Na ɛsɛ sɛ yɛhwɛ yiye wɔ nneɛma bi ho.

Gluten ne Nneɛma a Ɛma Nnipa Ho Yɛ Den

Nea ɛka ho no, ebia nneɛma a wɔde yɛ paanoo yi bi yɛ nea nnipa binom ho yɛ no den.

Tebea a asiane wom kɛse: Ɛtɔ mmere bi a, akisikuru a ɛte saa betumi ama obi anya biribi a emu yɛ den na ɛde nkwa to asiane mu a wɔfrɛ no anaphylaxis . Sɛ ɛba saa a, mogya mmoroso so tew mpofirim, ɛyɛ den sɛ ɔbɛhome, na n’adwene mpo betumi ayera. Sɛ sɛnkyerɛnne a ɛte saa ba a, ɛsɛ sɛ wokɔ ayaresabea a ɛbɛn wo no Dwumadibea a Ɛhwɛ Nneɛma a Egye Ntɛmpɛ So (ETU) ntɛm ara.

Asiane afoforo

• Carbohydrate a ɛwɔ mu: Eyi nyɛ aduan a carb kakraa bi na ɛwom. Carbohydrates gram 15 na ɛwɔ paanoo a wɔayam mu. Enti , eyi mfata obi a ɔdi aduan te sɛ Keto. Ɛsɛ sɛ nnipa a wɔwɔ asikreyare ne wɔn a wɔrebɔ mmɔden sɛ wɔbɛtew wɔn mu duru so no di eyi kakraa bi.
• Ɛsɛe ntɛmntɛm: Saa abodoo yi nni nneɛma a ɛkora so. Enti, etumi nwene ntɛmntɛm sen paanoo a wɔde di dwuma daa. Sɛ nsunsu ba ampa a, ɛnyɛ papa sɛ wubeyi ɔfã a wotumi hu no ara kwa na woadi. Efisɛ ebia na nkuku no akɔhyɛn abodoo no mu dedaw.
• Ɔhaw ahorow a ɛwɔ aduan mu:Sɛ ɛnyɛ wo su sɛ wubedi aduan a ahoɔdennuru pii wom a, saa paanoo yi a wubedi prɛko pɛ no betumi ama wo ho ayɛ wo hyew na woanya yafunu mu yare. Enti, ɛbɛyɛ papa sɛ wode bɛka w’aduan ho nkakrankakra.

Wobɛyɛ dɛn akora abodoo yi so na woadi?

Esiane sɛ nneɛma a ɛkora so nni mu nti, sɛ wɔde si dan mu hyew mu a, ebetumi asɛe wɔ nna kakraa bi mu. Ɛyɛ papa sɛ wode sie frigye anaa frigye mu . Wubetumi afa slice na woatoast bere biara a wopɛ sɛ wudi.

Wubetumi de saa abodoo yi ayɛ biribiara, te sɛ paanoo a wodi daa no ara pɛ. Wubetumi adi no wɔ sandwiches so, French toast so, ne soup so, anaasɛ mpo woayɛ nneɛma te sɛ avocado toast.

Sɛ wowɔ akwahosan ho yare bi, te sɛ asikreyare, srade a ɛdɔɔso, anaa aduan ho akisikuru a, nyansa wom sɛ wo ne w’abusua oduruyɛfo bɛkasa ansa na wode nnuan foforo biara aka w’aduan ho.