Yɛn mu pii ani gye ho sɛ yebedi nantwinam . Nanso sɛ wokɔ sotɔɔ mu, anaasɛ wo ne w’adamfo bi a ɔwɔ amannɔne kasa a, ebia woate nantwinam ahorow abien ho asɛm: ‘Nantwinam a wɔde sare ayɛ’ ne ‘Nantwinam a wɔde aburow ayɛ.’ Enti ebia woresusuw ho sɛ, "Nsonsonoe bɛn na ɛda abien yi ntam? Emu nea ɛwɔ he na eye ma me nipadua ankasa?" Ɛno na yɛreka ho asɛm nnɛ sɛ yɛbɛnya saa asɛmmisa no ho mmuaeɛ.
Nea edi kan no, ma yɛnhwɛ, nsonsonoe bɛn na ɛda Grass-Fed ne Grain-Fed ntam?
Eyi yɛ mmerɛw yiye sɛ yɛbɛte ase. Sɛnea edin no kyerɛ no, aduan a mmoa yi di na ɛkyerɛ nsonsonoe yi.
- Nantwinam a wɔde sare ma: Eyi kyerɛ nam a efi anantwi a wɔatete wɔn wɔ aduan a ne fã kɛse no ara yɛ abɔde mu nnuan te sɛ sare so wɔ wɔn nkwa nna nyinaa mu. Mmoa yi taa tena hɔ kwa wɔ adidibea ahorow.
- Nantwinam a wɔde aburow ma: Mmoa yi di sare wɔ wɔn nkwa nna mfiase, nanso akyiri yi wɔde wɔn ba mfuw mu na wɔma wɔn aduan a aburow te sɛ soya, atoko, ne nneɛma afoforo a wɔde ka ho wom ma wɔn na aboa wɔn ma wɔanyin ntɛmntɛm. Ɛtɔ mmere bi mpo a, wɔma wɔn nkwaadɔm a ɛma wɔn mu duru boa wɔn ma wɔn mu duru yɛ ntɛmntɛm ne nnuru a ekum ɔyare mmoawa a wɔde siw nyarewa ano.
Nnipa pii gye di sɛ nam a wobenya afi mmoa a wɔma wɔn sare hɔ no yɛ ɔkwan a nnipa pii fa so.
Nsonsonoe bɛn na ɛwɔ mu wɔ aduannuru ho adwene mu?
Bere a nhwehwɛmu akɛse biara nni hɔ a ɛkyerɛ sɛ nantwinam a wɔde sare ma no yɛ nea ahoɔden wom no, nsonsonoe bi wɔ aduannuru a ɛwɔ ahorow abien no mu no mu. Momma yɛnhwɛ saa pon yi na ama ayɛ mmerɛw sɛ yɛbɛte ase.
| Aduandi ho nsɛm (nam a wɔayam a wɔannoa gram 113 biara mu) . | Nantwinam a Wɔde Aburow Ma | Nantwinam a Wɔde Sare Di Dwuma |
|---|---|---|
| Calories a ɛwɔ nipadua no mu | Bɛyɛ 280 | Bɛyɛ 224 (ɛsua kakra) . |
| Protein a ɛwɔ nipadua no mu | Bɛyɛ gram 20 | Bɛyɛ gram 22 (ɛboro saa kakra) . |
| Srade a Ɛyɛ Nyinaa | Bɛyɛ gram 22 | Bɛyɛ gram 14 (ɛsua koraa) . |
| Omega-3 srade a ɛwɔ nipadua no mu | Sɛ wɔkyekyem pɛpɛɛpɛ a, level | Ebetumi ayɛ nea ɛboro saa mmɔho asia. |
| Vitamin E ne nneɛma afoforo a ɛko tia ɔyare mmoawa | Sɛ wɔkyekyem pɛpɛɛpɛ a, level | Ebia pii wɔ mu. |
Sɛ yɛbɛka no tiawa a, nantwinam a wɔde sare ayɛ no srade ne calories nyinaa sua, na omega-3 srade a ɛma koma no dɔɔso kɛse .
Dɛn ne mfaso ne asiane ahorow a ɛwɔ nantwinam a wodi so wɔ ɔkwan a ɛkɔ akyiri so?
Ɛmfa ho nantwinam ko a yɛyɛ no, mfaso wɔ yɛn nipadua so sɛ yedi, ne asiane ahorow a ebetumi aba bere a yedi pii no nso.
Mfaso a ɛwɔ nantwinam so
- Nea ɛho hia ma mogya akwahosan: Iron pii wɔ nantwinam mu . Titiriw nea wɔfrɛ no heme iron a ɛnyɛ den sɛ nipadua no bɛtwe no. Saa dade yi ho hia na ama yɛatumi ayɛ hemoglobin, protein a ɛde mframa pa kɔ yɛn mogya mu no. Sɛ dade nni wo mu a, wubetumi anya mogya a enni wo mu , a ebetumi ama woate nka sɛ woabrɛ, woabrɛ, na woayɛ mmerɛw bere nyinaa.
- Ɛboa ma nipadua no tumi ko tia nyarewa na ɛsa yare: Nantwinam yɛ aduan a zinc pii wom. Zinc ho hia ma kuru a ɛsa, ɛma nipadua no mu tumi a ɛko tia nyarewa no mu yɛ den, na ɛma mmofra nyin.
- Ɛyɛ papa ma ntini ahorow no dwumadi: Nantwinam yɛ protein fibea a ɛkorɔn. Eyi kyerɛ sɛ amino acid a yɛn nipadua hia nyinaa wɔ mu. Wɔ wɔn a wɔteɛteɛ wɔn apɔw mu no fam no, saa protein yi ho hia yiye na wɔasiw ntini mu mmerɛwyɛ ano bere a yɛrenyin no. Afei nso, amino acid beta-alanine a ɛwɔ nantwinam mu no boa yɛn nipadua ma ɛyɛ aduru bi a wɔfrɛ no carnosine . Saa carnosine yi brɛ ntini mu ɔbrɛ ase na ɛma adwumayɛ yɛ kɛse.
Asiane a ɛwɔ adidi boro so mu
Nantwinam yɛ aduan a srade ne srade a ɛdɔɔso wom, na ebetumi ama srade akɔ mogya ntini mu.
Abenfo ka sɛ mpɛn pii no ɛyɛ adwene pa sɛ wobɛto nam kɔkɔɔ a wudi no ano hye ma ɛnboro mprenu anaa abiɛsa dapɛn biara. Nhwehwɛmu ahorow ada no adi sɛ nam kɔkɔɔ ne nam a wɔayɛ ho adwuma pii a wodi no ma asiane a ɛwɔ hɔ sɛ wobenya komayare, asikreyare, ne kokoram ahorow bi no yɛ kɛse.
Asiane afoforo a ɛsɛ sɛ wohwɛ yiye bere a woredi nantwinam no
Srade ne srade akyi no, nneɛma afoforo kakraa bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye bere a yɛredi nantwinam.
- Mmoawa a wɔde nyarewa ba: Nantwinam a wɔannoa no yiye, titiriw nantwinam/burger a wɔayam no betumi de mmoawa te sɛ E. coli . Nam a wɔayam no betumi atrɛw mmoawa mu wɔ nam no nyinaa mu, enti ɛho hia sɛ wɔnoa nam a wɔayam no yiye . Wɔ nam mu no, mmoawa no wɔ soro, na aduannoa kunkum wɔn.
- Nyarewa a efi mmoawa mu: Nantwinam a wɔannoa anaasɛ wɔannoa no yiye a wodi no betumi ama mmoawa a wɔsɛe nnɔbae te sɛ nantwinam tapeworm .
- Iron a ɛboro so: Ɛwom sɛ ɛntaa nsi de, nanso nnipa a wɔwɔ awosu mu yare te sɛ awosu mu hemochromatosis betumi anya iron dodow a ɛboro so wɔ wɔn nipadua mu, na ebetumi asɛe wɔn mmerɛbo ne wɔn koma. Sɛ wowɔ saa tebea yi a, wo ne wo duruyɛfo nkasa mfa nam kɔkɔɔ a wubedi ano hye ho.
- Kokoram ho asiane: Wɔahu sɛ nam kɔkɔɔ ne nam a wɔasa no yare pii a wodi ne nam a wɔnoa wɔ ɔhyew a ɛkɔ soro (wɔayɛ no yiye) no ne asiane a ɛkɔ soro sɛ wobenya kokoram wɔ akyi berɛmo mu no wɔ abusuabɔ.
Ɔkwan bɛn so na wosiesie nantwinam wɔ apɔwmuden mu?
Di afotu a ɛnyɛ den yi akyi na ama srade a ɛnyɛ papa so atew bere a wutwa aduannuru mu mfaso a ɛwɔ nantwinam so no.
1. Paw nneɛma a srade nnim a wɔatwitwa:Sɛ woretɔ nam wɔ sotɔɔ mu a, paw nam a wɔatwitwa a wɔakyerɛw so sɛ "ɛyɛ mmerɛw" anaasɛ "ɛyɛ mmerɛw kɛse," a ɛkyerɛ sɛ srade a ɛnyɛ den koraa na ɛwɔ mu.
2. Yi srade a wotumi hu: Ansa na wobɛnoa aduan no, twa srade a wotumi hu no pii sɛnea wubetumi. Srade a aka no mu dodow no ara bɛyow bere a wɔrenoa aduan no.
3. Paw ɔkwan pa a wobɛfa so noa aduan: Wɔ akwan te sɛ grilling ne roasting mu no, wɔde nam no gu grate so, enti srade a ayow no tew kɔ fam. Eyi ma srade dodow a ɛkɔ wo nipadua so no so tew.
4. Akwan a ɛyɛ dɛ na ɛma apɔwmuden:
- Fa biribi te sɛ lemon nsu ne soya sauce hyɛ nam no mu kakra na afei tow wɔ fononoo mu.
- Fa nnuhuam no fra yiye na fa to gya mu.
- Twitwa mu nketenkete, fa gu skewers a nhabannuru wom so, na nya anigye.
Nkrasɛm a Wɔde Kɔ Fie
- Nantwinam yɛ aduan a ahoɔdennuru te sɛ protein, iron, ne zinc pii wom. Nanso ɛho hia sɛ wuhu na wudi no sɛnea ɛsɛ .
- Nantwinam a wɔde sare ma no srade ne ahoɔdennuru sua kakra sen nantwinam a wɔtaa de di dwuma, na ebia omega-3 srade a ɛma koma no dɔɔso .
- Ɛmfa ho nantwinam ko a wobɛpaw no, hwɛ hu sɛ wobɛpaw nea srade nnim na noa no yiye .
- Sɛ wode nantwinam a wɔayam redi dwuma a, hwɛ hu sɛ wɔanoa no yiye .
- Sɛ wowɔ w’akwahosan anaa w’aduan ho dadwen bi a, hwehwɛ afotu fi wo duruyɛfo hɔ bere nyinaa .
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