So woahu aduaba bi a ɛyɛ kurukuruwa te sɛ apɔw-mu-teɛteɛ, nanso ɛyɛ dɛ te sɛ pear, na ɛyɛ mmerɛw na ɛyɛ dɛ pɛn? Ebia woahu wɔn wɔ aguadidan kɛse bi mu wɔ Sri Lanka. Yɛfrɛ wɔn "Asia Pears". Ebinom nso frɛ wɔn "Nashi Pears". Eyi yɛ aduaba a ɛyɛ dɛ yiye ankasa a ɛka apɔw-mu-teɛteɛ ne pears nyinaa su horow a eye sen biara bom. Esiane sɛ ɛyɛ dɛ soronko na ɛtra hɔ kyɛ nti, wɔde ma nso sɛ akyɛde wɔ Asia Apuei fam aman mu.
Saa aduaba yi betumi anya kɔla a ɛyɛ ahabammono, kɔkɔɔ, anaa bruu. Wɔyɛ mmerɛw yiye na ɛnyɛ den sɛ wobetumi abubu. Ɛno nti na wubehu wɔn wɔ sotɔɔ ahorow mu, a wɔde ahwɛyiye abɔ mu wɔ ntama nketewa mu no. Enti, adɛn nti na yɛreka aduaba yi ho asɛm saa? Efisɛ ɛnyɛ dɛ nko, na mmom mfaso wɔ so ma yɛn akwahosan a ɛyɛ nwonwa nso. Momma yɛnhwɛ emu nsɛm no mu nkɔ akyiri.
Enti mfaso bɛn na ɛwɔ aduaba yi so ma yɛn nipadua?
Vitamin, mineral, ne nneɛma a ɛko tia ɔyare mmoawa a ɛwɔ Asia pears mu no ma yɛn nipadua nya akwahosan mu mfaso atitiriw pii. Ma yɛnhwɛ mfaso atitiriw a ɛwɔ so no bi.
Ɛboa ma wonya koma akwahosan
Fa no sɛ yɛn mogya ntini te sɛ akwan. Ɛtɔ da bi a, saa akwan yi betumi ayɛ nea "srade bɔne" ayɛ no ma na ayɛ nea asiw. Nhama a ɛwɔ Asia pears mu no te sɛ ade pa a wɔde tew nneɛma ho. Saa nhama yi kyekyere srade bɔne, anaa LDL srade , na ɛboa ma woyi fi nipadua no mu. Eyi boa ma yɛhwɛ yɛn srade dodow so.
Afei nso, potassium pii wɔ saa aduaba yi mu . Potassium yɛ ade titiriw bi a ɛboa ma wotumi siw mogya mmoroso ano. Sɛ sodium (nkyene) a ɛwɔ aduan a yedi mu no kɔ soro a, mogya mmoroso kɔ soro. Potassium brɛ sodium yi nkɛntɛnso ase na ɛboa ma mogya mmoroso san kɔ baabi a ɛfata. Sɛ wowɔ tebea bi te sɛ mogya mmoroso a, ɛho hia yiye sɛ wo ne wo duruyɛfo kasa bere a wode saa aduan yi reka w’aduan ho no.
Ɛboa ma wodi asikreyare so
Fiber a ɛwɔ Asia pears mu nso boa ma asikre dodow a ɛwɔ mogya mu no so tew. Sɛ yɛbɛka no tiawa a, sɛ yedi biribi a asikre pii wom a, wɔde saa asikre no ka mogya no ho ntɛm ara. Nanso sɛ yedi aduan a ahoɔdennuru pii wom a, saa aduan no yam na asikre no kɔ nipadua no mu nkakrankakra. Eyi ma ɛyɛ mmerɛw ma insulin sɛ ɛbɛhwɛ asikre dodow yi so. Eyi so wɔ mfaso titiriw ma nnipa a wɔwɔ Asikreyare a Ɛto so Abien .
Ɛboa ma asiane a ɛwɔ hɔ sɛ wobenya kokoram ahorow bi no so tew
Yɛbɔ " free radicals " a ɛsɛe nkwammoaa a ɛwɔ yɛn nipadua mu no.Nneɛma bi a epira bi wɔ hɔ a wɔfrɛ no free radicals. Eyinom betumi asɛe nkwammoaa na ɛde kokoram aba. Asia pears wɔ nneɛma a ɛko tia ɔyare mmoawa te sɛ vitamin C. Saa nneɛma a ɛko tia ɔyare mmoawa yi yɛ adwuma denam free radicals a epira a ɛma ɛyɛ adwuma na ɛbɔ nkwammoaa ho ban no so. Nhwehwɛmu ahorow ada no adi sɛ saa nnuru a ekum ɔyare mmoawa yi boa ma kokoram ho asiane so tew, titiriw kokoram a ɛwɔ akyi berɛmo ne prostate mu.
Kae sɛ eyinom nyɛ kokoram ano aduru, nanso ebetumi aboa ma kokoram ho asiane no so atew sɛ aduan pa a wodi no fã.
Mfaso wɔ so kɛse ma ɛnanom a wɔyem
Asia pears yɛ aduaba a folate , anaa folic acid pii wom. Wɔ nyinsɛn mu no, folate ho hia na ama akokoaa no nkwammoaa mu apaapae yiye, ayɛ DNA, na anyin yiye, titiriw amemene ne akyi berɛmo. Eyi nti na nnuruyɛfo taa kamfo folate nnuru kyerɛ ɛnanom a wɔyem no. Enti, Asia pears yɛ ɔkwan pa a wobɛfa so anya folate wɔ abɔde mu.
Momma yɛnhwɛ aduannuru a ɛwɔ aduaba yi mu?
Eyi ne aduannuru ho nsɛm a ɛwɔ Asia pear a ne kɛse yɛ mfinimfini mu.
| Aduan a wɔde ma no su | Kɛseɛ |
|---|---|
| Calories a ɛwɔ nipadua no mu | Bɛyɛ 51 |
| Protein a ɛwɔ nipadua no mu | 1 gram |
| Kɛseɛ | Ennu gram 1 |
| Carbohydrates a ɛwɔ nipadua no mu | gram 13 na ɛyɛ |
| Fiber a ɛyɛ den | gram 4 na ɛyɛ |
| Asikyire | gram 9 na ɛyɛ |
Bio nso, Asia pears yɛ vitamin ne mineral afoforo pii a ɛho hia fibea pa.
- Potassium: Ɛboa ma koma bɔ daa .
- Vitamin C: Ɛyɛ ade a ano yɛ den a ɛko tia ɔyare mmoawa, ɛma nipadua no tumi ko tia nyarewa.
- Vitamin K: Ɛho hia ma mogya a ɛtwetwe ne nnompe a ɛyɛ den.
- Kɔbere: Ɛboa ma mogya mu nkwammoaa yɛ, ɛboa ntini ahorow no dwumadi, na ɛma collagen .
- Folate: Ɛho hia bere a nyinsɛn ne nkwammoaa nyin.
- Magnesium: Ɛho hia ma ntini ne ntini ahorow no dwumadi.
Wiɛ, ɔkwan bɛn so na yɛn ani gye Asia pears yi ho?
Wɔtaa hu saa aduaba yi fi September kosi November. Wɔ Sri Lanka no, mprempren wubetumi ahu wɔ aguadidan akɛse mu.
Nea ɛho hia sen biara ne sɛ sɛ abere a ɛnyɛ mmerɛw te sɛ pear afoforo . Asia pears kɔ so yɛ den bere a abere mpo no. Enti sɛ woretɔ nneɛma afi sotɔɔ mu a, paw nea ɛyɛ den. Wobetumi de asie frigye mu adapɛn pii akyɛ sen nnuaba afoforo.
Akwan a wobɛfa so anya aduaba yi mu anigye no bi ni:
- Sɛ wubedi aduan a wɔannoa: Ɔkwan a ɛyɛ dɛ na ɛyɛ mmerɛw ne sɛ wobɛhohoro no yiye, atwitwa mu asinasin, na woadi no a wɔannoa. Sɛ wode nkyene ne ɛmo powder kakra ka ho a, ɛbɛma dɛ no ayɛ kɛse mpo.
- Wɔ nnuaba salad ho: Wubetumi ayɛ nnuaba salad denam nnuaba afoforo a wode bɛka abom so. Ne crunchiness no ma ɛyɛ dɛ soronko bi ka salad no ho.
- Wɔ mmofra awia aduan nnaka mu: Aduan a ɛyɛ dɛ a ahoɔden wom a wode bɛhyɛ mmofra a wɔrekɔ sukuu awia aduan nnaka mu.
- Sɛ wopɛ Smoothie a: Wubetumi ayɛ smoothie a ɛyɛ dɛ denam yogurt, nufusu, ne nnuaba afoforo a wode bɛfra mu no so.
- Wɔ pie anaa tart ho: Sɛ w’ani gye ho sɛ wobɛto paanoo a, wubetumi de saa bobesa yi ayɛ pie anaa tart, te sɛ apɔw-mu-teɛteɛ.
Nkrasɛm a Wɔde Kɔ Fie
- Asiafo pears yɛ aduaba a ɛyɛ dɛ a ɛyɛ apɔw-mu-teɛteɛ a ɛyɛ mmerɛw na ɛyɛ dɛ te sɛ pear.
- Nnuannuru pii a ɛho hia ma yɛn nipadua te sɛ fiber, potassium, vitamin C, ne folate wɔ eyinom mu.
- Saa aduaba yi so wɔ mfaso kɛse ma komayare, asikre a ɛwɔ mogya mu, ne ɛnanom a wɔyem.
- Sɛ woretɔ a, paw nnuaba a ɛyɛ den. Eyinom renyɛ mmerɛw bere a abere mpo no.
- Ɛnyɛ den sɛ wubetumi de aka w’aduan ho denam di a wubedi a ɛnyɛ den, wode bɛka salad ho, anaasɛ wode bɛka smoothies ho no so.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho