So wotɔ nantwi nufusu packet biako nso bere a wokɔ aguadidan akɛse mu no, anaasɛ wohwɛ nneɛma foforo te sɛ almond nufusu ne soya nufusu? Nokwarem no, nnansa yi, yehu sɛ nnipa pii dan kɔ nufusu a efi afifide mu so sen sɛ wɔbɛdan nantwi nufusu. Enti ɛnnɛ, momma yɛnka eyinom mu nea agye din sen biara, ‘almond nufusu’ ho asɛm. So eyi ye ma yɛn nipadua ankasa? Henanom na ɛfata wɔn ankasa? Momma yɛnte eyi nyinaa ase pɛpɛɛpɛ na yɛnte ase wɔ ɔkwan a ɛnyɛ den so.
Sɛ yɛbɛka no tiawa a, dɛn ne almond nufusu?
Ɛnyɛ den koraa. Almond nufusu yɛ anonne a wɔde almond ne nsu bom yɛ. Eyi nyɛ mmoa nufusu, na mmom nufusu a efi afifide mu. Ade kɛse ne nea ɛho hia sen biara ne sɛ enni lactose .
Seesei ebia woresusuw nea lactose yɛ ho. Lactose yɛ asikre bi a efi awosu mu wɔ mmoa nufusu te sɛ nantwi nufusu mu. Ɛyɛ den ma nnipa binom sɛ wɔbɛyam saa lactose yi. Yɛfrɛ no `Lactose Intolerance`. Ɛno nti na nantwi nufusu a wɔnom no ma obi ho popo, yafunu mu yɛ no yaw, na ɛma obi dwensɔ. Enti almond nufusu yɛ ade pa a nnipa a wɔte saa betumi de asi ananmu. Afei nso, nnipa a wɔmfa mmoa nneɛma biara nni dwuma (Vegan) de almond nufusu di dwuma pii.
Dɛn na ɛwɔ almond nufusu a wɔtɔ wɔ sotɔɔ mu mu ankasa?
Sɛ yɛhwɛ almond nufusu kotoku a yɛtɔ wɔ sotɔɔ mu no so a, yebetumi ahu sɛ nneɛma afoforo wɔ mu a almond ne nsu nka ho.
- Vitamins ne minerals: Nneɛma pii a wɔde yɛ nneɛma te sɛ calcium, vitamin D, ne vitamin E. Eyi ma aduannuru a ɛwɔ mu no yɛ kɛse.
- Asikre: Asikre ahorow bi de asikre anaa nneɛma foforo a ɛma ɛyɛ dɛ aka ho de ayɛ dɛ. Wɔakyerɛw eyinom din sɛ "Sweetened."
- Nneɛma a ɛma nufusu gyina: Wɔde eyinom ka nufusu ho na aboa ma ayɛ kurukuruwa, ayɛ mmerɛw, na atra hɔ akyɛ.
Sɛ woretɔ almond nufusu a, ɛbɛyɛ papa sɛ wobɛpaw nea ɛka sɛ "Unsweetened" (a asikre nnim) ne "Fortified" (a wɔde vitamin ne minerals aka ho) .
Afei momma yɛnhwɛ nsonsonoe kɛse a ɛwɔ aduannuru mu wɔ almond nufusu a wɔde aduru a ɛyɛ dɛ ne nea wɔmfa nyɛ dɛ ntam.
| Aduandi ho nsɛm (kuruwa 1) . | Nea ɛnyɛ dɛ | Wɔayɛ no dɛ |
|---|---|---|
| Calories a ɛwɔ nipadua no mu | Bɛyɛ 40 | Bɛyɛ 73 |
| Protein a ɛwɔ nipadua no mu | 1 gram | 1 gram |
| Carbohydrates a ɛwɔ nipadua no mu | 1 gram | gram 13 na ɛyɛ |
| Asikyire | 0 grams na ɛyɛ | gram 12 na ɛyɛ |
Wubetumi afi pon yi so ahu calories dodow ne asikre dodow a asikre biara a wɔde aka ho no wɔ.
Akwahosan mu mfaso bɛn na ɛwɔ almond nufusu a wɔnom so?
Sɛ wɔpaw almond nufusu yiye a, ɛma yenya mfaso pii.
- Vitamin E pii: Almond nufusu yɛ Vitamin E fibea pa Vitamin E yɛ ade a ano yɛ den a ɛko tia ɔyare mmoawa a ɛho hia yiye ma yɛn nipadua mu ahoɔden a ɛko tia nyarewa ne mogya ntini. Saa nneɛma a ɛko tia ɔyare mmoawa yi bɔ yɛn nkwammoaa ho ban fi free radicals a ɛsɛe wɔn ho.
- Calcium a Ɛma Nnompe Akwahosan: Almond nufusu pii a ɛwɔ sotɔɔ ahorow mu no de calcium aka ho. Calcium ho hia na ama yɛn nnompe akɔ so ayɛ den. Eyi nso boa ma wɔbɔ obi ho ban fi nyarewa te sɛ nnompe mu yare ho.
- Calories ne carbohydrates sua: Sɛ wɔde toto nantwi nufusu ho a, calories ne carbohydrates a ɛwom no sua koraa wɔ almond nufusu a wɔmfa nhyɛ mu. Enti, ɛyɛ ɔkwan pa ma wɔn a wɔrebɔ mmɔden sɛ wɔbɛma wɔn mu duru so ne wɔn a wɔwɔ asikreyare (`Diabetes Mellitus`) efisɛ ɛmma asikre dodow nkɔ soro ntɛm ara.
- Eye ma koma: Almond boa ma srade bɔne (`LDL`) so tew na ɛma srade pa (`HDL`) dodow a ɛwɔ yɛn nipadua mu no kɔ soro. Enti, wɔboa wɔ koma akwahosan mu wɔ ɔkwan a ɛnteɛ so.
Nsonsonoe a ɛda almond nufusu, nantwi nufusu, ne oat nufusu ntam
Momma yɛnhwɛ nsonsonoe a ɛda nufusu ahorow abiɛsa yi ntam wɔ pon yi so.
| Su | Almond nufusu (a asikre nnim) . | Nantwi nufusu (srade a ɛba fam) . | Oat nufusu (a asikre nnim) . |
|---|---|---|---|
| Protein (kuruwa biara) . | 1 gram (ɛsua koraa) . | gram 8 (ɛkɔ soro yiye) . | 3-4 gram (ɛyɛ mmerɛw) . |
| Calories a ɛwɔ nipadua no mu | Nea ennu saa (40) . | Ɛdɔɔso dodo (100-120) . | Ɛdɔɔso dodo (120) . |
| Lactose a ɛwɔ nipadua no mu | Daabi | Wɔ | Daabi |
Mfomso ne nneɛma a ɛsɛ sɛ wususuw ho
Nea ɛka mfaso a ɛwɔ so ho no, nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye bere a yɛde almond nufusu redi dwuma no. Eyinom ho hia paa.
1. Protein a wɔde di dwuma kakraa bi koraa
Eyi ne ɔhaw kɛse a ɛwɔ almond nufusu ho. Sɛnea wubetumi ahu wɔ atifi hɔ pon no so no, sɛ wɔde toto nantwi nufusu ho a, protein kakraa bi na ɛwɔ almond nufusu mu. Protein ho hia ma yɛn nipadua no nyin na yɛn ntini ahorow no kyekye. Enti, sɛ wode almond nufusu di dwuma sen nantwi nufusu a, ɛsɛ sɛ wohwɛ yiye titiriw wɔ protein a wuhia fi nnuan afoforo mu no ho.
2. Ɛnyɛ nea ɛfata ma nkokoaa
Mfa almond nufusu mma nkokoaa a wonnii afe biako da. Almond nufusu nni protein, srade, ne aduannuru afoforo a ɛdɔɔso a ɛbɛma wɔanyin. Nufusu ne aduan a eye sen biara ma nkokoaa, na ɛsɛ sɛ wɔde nufusu ahorow afoforo ma wɔ oduruyɛfo a ɔfata afotu nkutoo ase, sɛ ɛho hia a.
3. Nut a Ɛma Nnipa Ho Yɛ Den
Sɛ wo ho yɛ wo hyew wɔ almond anaa nnuaba afoforo ho a, almond nufusu a wobɛnom no betumi ama wo ho ayɛ wo hyew kɛse. Enti, ɛsɛ sɛ nnipa a wɔte saa no kwati almond nufusu koraa.
4. Thyroid ho haw ahorow
Ebia nneɛma (goitrogens) a ebetumi asiw thyroid ntini no kwan sɛ ɛbɛtwe iodine wɔ almond mu. Enti, sɛ wowɔ hypothyroidism a, kwati sɛ wobɛnom almond nufusu pii. Sɛ wowɔ eyi ho dadwen a, ɛbɛyɛ papa sɛ wo ne w’abusua oduruyɛfo bɛkasa ahwehwɛ afotu.
Ɔkwan bɛn so na wɔyɛ no wɔ fie? Ɔkwan bɛn so na wɔde bedi dwuma?
Wubetumi nso ayɛ almond nufusu a wɔayɛ no foforo wɔ fie, sen sɛ wobɛtɔ afi sotɔɔ mu. Ɛnyɛ den sɛnea ebia wubesusuw no.
- Nea edi kan no, fa almond bɛyɛ kuruwa biako na fa gu nsu mu anadwo mũ nyinaa.
- Ade kyee no, yi nsu no mu na fa nsu bɛyɛ nkuruwa 2 fra almond a ayɛ nsu no yiye.
- Afei fa ntama a ɛho tew anaasɛ afiri a wɔde yiyi mu a wɔde ahama fɛfɛ ayɛ mu yiyi saa afrafrade yi.
Sɛ wopɛ a, wubetumi de vanilla kakra, sinamon nnua asinasin, anaa date biako anaa abien mpo aka ho sɛ wopɛ sɛ ɛyɛ dɛ kɛse bere a worefrafra no a.
Wubetumi de eyi asi biribiara a anka wode nantwi nufusu bedi dwuma no ananmu.
- Fa aburow di
- Yɛ kɔfe ne tii.
- Yɛ smoothies anaa shakes
- Bere a woreyɛ nneɛma te sɛ pancakes no
Nkrasɛm a Wɔde Kɔ Fie
- Almond nufusu yɛ ade pa a wɔde besi nantwi nufusu ananmu, titiriw ma wɔn a wontumi nnye lactose ano ne wɔn a wonni nam no.
- Sɛ woretɔ a, paw "Unsweetened" (asikre nnim) ne "Fortified" (vitamins ne calcium a wɔde aka ho) ahorow bere nyinaa. Eyi bɛboa wo ma woakwati asikre ne calories a ɛho nhia na ama woanya aduannuru foforo.
- Protein sua koraa wɔ almond nufusu mu , enti ɛnyɛ aduannuru a edi mũ a wɔde besi nantwi nufusu ananmu. Hwɛ hu sɛ wubenya protein afi nnuan afoforo mu wɔ w’aduan mu.
- Kwati sɛ wode almond nufusu bɛma nkokoaa a wonnii afe biako koraa.
- Sɛ wowɔ nut allergy anaa thyroid yare a, kɔ wo duruyɛfo nkyɛn ansa na woanom almond nufusu.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho