Ɛbɛyɛ sɛ wuhu almond bere a wokɔ sotɔɔ mu anaasɛ wudi keeki no, ɛnte saa? Saa aba nketewa a ɛyɛ bruu yi yɛ dɛ yiye. Nanso wunim nneɛma a ɛsom bo dodow a wɔde asie almond aba nketewa yi mu ma w’akwahosan? Eyi nyɛ biribi a ɛyɛ dɛ kɛkɛ, na mmom ɛyɛ aduan a ɛboro so a ɛma yɛn nipadua nya mfaso pii. Momma yɛnka saa almond yi ho asɛm nnɛ.
Dɛn ankasa ne almond?
Sɛ yɛbɛka no tiawa a, almond yɛ aba a enyin wɔ almond dua no so. Wɔ aduaba yi abon a ɛyɛ den no mu no, almond aba a ɛyɛ dɛ yi wɔ. Ɛwom sɛ yɛfrɛ eyinom "nuts" de, nanso nyansahu mu no, nokwarem no, ɛyɛ aba bi.
Nnipa a wɔwɔ wiase nyinaa adi almond mfe mpempem pii ni. Ɛnnɛ, wiase almond a wɔyɛ no mu 80% fi California mantam a ɛwɔ United States no mu. Seesei, ɛnyɛ den sɛ wobehu almond wɔ aguadidan kɛse biara mu wɔ yɛn man yi mu.
Sɛ worehwehwɛ sɛ wode biribi a ahoɔden wom bɛka wo da biara da aduan ho a, almond kakraa bi a wubedi da biara no betumi ama nsakrae kɛse aba wo nipadua mu.
Aduannuru a aba ketewa yi wɔ no yɛ nwonwa!
Te sɛ nnuaba afoforo no, almond nso yɛ aduan a ahoɔden wom. Ma yɛnhwɛ nea ɛwɔ wɔn mu ankasa.
Susuw ho hwɛ, eyinom ne aduannuru a ɛwɔ almond ounce biako mu, a ɛyɛ bɛyɛ almond 23 .
| Aduandi ho ɔfã | Kɛseɛ |
|---|---|
| Calories a ɛwɔ nipadua no mu | Bɛyɛ 152 |
| Protein a ɛwɔ nipadua no mu | 6 gram |
| Kɛseɛ | gram 15 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | 6 gram |
| Aduane mu Fiber | gram 3 na ɛyɛ |
| Asikyire | 1 gram |
Nea ɛka ho no, almond yɛ aduan a vitamin ne mineral pii wom, titiriw:
- Vitamin E a ɛwɔ nipadua no mu
- Vitamin B2 a ɛwɔ nipadua no mu
- Magnesium a wɔde yɛ adwuma
- Phosphorus a ɛwɔ nipadua no mu
- Potassium a wɔde yɛ nneɛma
Ɛho hia yiye: Ɛho hia yiye sɛ wobɛhwɛ yiye wɔ dodow a ɛwom no ho bere a woredi almond no. Esiane sɛ ɛyɛ dɛ nti, ebia wobɛte nka sɛ wubedi pii prɛko pɛ. Sɛ woyɛ saa a, ebia wubewie sɛ wode calories ne srade pii bɛka wo nipadua ho sen sɛnea wuhia. Enti, ɔkwan a ahoɔden wom sen biara ne sɛ wubedi bɛyɛ almond 23 (kuruwa 1/4) da biara .
Mfaso bɛn na ɛwɔ almond a yebedi so ma yɛn nipadua?
Aduan pa a ɛwɔ almond mu no so ba yɛn nipadua so mfaso wɔ akwan pii so. Sɛ wuhia mmoa wɔ wo koma, wo nnompe, anaa wo mu duru a wobɛhwɛ so a, almond yɛ ade pa a wubetumi apaw.
| Mfaso a ɛwɔ so | Ɔkwan bɛn so na eyi ba? |
|---|---|
| Ɛhwɛ srade a ɛwɔ mogya mu so | Almond boa ma srade bɔne (LDL - Low-Density Lipoprotein) dodow so tew na ɛma srade pa (HDL - High-Density Lipoprotein) dodow kɔ soro . Almond nso wɔ tumi a ɛko tia ɔyare mmoawa a ɛboa ma wɔbɔ obi ho ban fi komayare ho. |
| Ɛboa ma obi mu duru kɔ so yɛ nea ɛfata | Ɛwom sɛ almond mu ahoɔdennuru dɔɔso kakra de, nanso sɛ wodi no sɛnea ɛsɛ a, ebetumi atew asiane a ɛwɔ hɔ sɛ obi mu duru bɛkɔ soro na wayɛ kɛse mmoroso no so. Esiane sɛ protein ne fiber a ɛwɔ almond mu no ma wote nka sɛ wo ho ayɛ wo ma bere a woadi kakraa bi mpo nti, ɛboa ma wudi adidi a wɔtaa di so. |
| Ɛtew mogya mmoroso so | Nnuannuru te sɛ vitamin E, potassium, ne calcium a ɛwɔ almond mu no boa ma mogya mmoroso a ɛho hia na ama wɔabɔ wɔn ho ban afi komayare ho no so tew. |
| Ɛhyɛ nnompe mu den | Calcium ne phosphorus pii wɔ almond mu, nneɛma abien a ɛho hia ma yɛn nnompe akwahosan. |
| Ɛhwɛ asikre dodow a ɛwɔ mogya mu so | Almond tumi di asikre dodow a ɛkɔ soro mpofirim wɔ mogya mu bere a wɔadi aduan akyi no so. Eyi ho hia yiye ma nnipa a wɔwɔ asikreyare . Nanso, sɛ wowɔ asikreyare a, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa ansa na woasesa w’aduan. |
| Ɛma aduan mu akwahosan tu mpɔn | Nnansa yi nhwehwɛmu kyerɛ sɛ almond boa ma yɛbɔ yɛn yafunu mu ntini ne nipadua mu ahoɔden a ɛko tia nyarewa no akwahosan ho ban. Aduan pa kyerɛ sɛ nipadua no mu tumi a ɛko tia nyarewa a ɛyɛ den ne nipadua a ahoɔden wom. |
Akwan a ɛyɛ mmerɛw a wobɛfa so de almond aka w’aduan ho
Almond yɛ ade a ɛnyɛ den koraa sɛ wɔde bɛka aduan biara ho. Sɛ wodi kɛkɛ da nkyɛn a, wubetumi nso anya mu anigye wɔ akwan yi so:
- Fa almond a wɔatwitwa no bi ka w’anɔpaduan, oatmeal, anaa salad so.
- Wubetumi de eyinom ahyɛ nufusu aburow a yɛyɛ no atifi, anaasɛ mpo wode ato borɔdɔma paanoo so.
- Sɛ́ trail mix a wɔde nnuaba afoforo ayɛ no fã.
- Fa almond bɔta di dwuma sen sɛ wode bɔta ahorow bedi dwuma wɔ paanoo so.
- Sɛ woreyɛ keeki ne bisket a, fa almond esiam di dwuma sen sɛ wode esiam a wɔde di dwuma daa bedi dwuma.
- Sɛ wopɛ sɛ ɛyɛ dɛ na ɛyɛ dɛ yiye a, tow almond bi.
Kɔkɔbɔ: Ebia ngo a ɛnyɛ papa wɔ almond a wɔtɔn wɔ sotɔɔ ahorow mu, a wɔde nkyene, asikre, ne nneɛma ahorow a ɛyɛ dɛ na ɛyɛ no mu. Wɔsan nso nni aduannuru a ɛba fam. Enti, di abɔde mu almond (almond a wɔannoa) sɛnea wubetumi biara.
Momma yensua Almond Ngo ho ade kakra.
Almond ngo a woyi fi almond nnua mu no nso so wɔ mfaso kɛse. Ɛyɛ ngo a efi afifide mu a srade a ɛma koma nya ahoɔden ne vitamin E. Wɔde almond ngo yɛ nneɛma a wɔde yɛ ahoɔfɛ ne aduannoa nso.
Akwahosan mu mfaso a ɛwɔ almond ngo so
Almond ngo a obi di nso ma wonya akwahosan mu mfaso pii.
- Mogya mu asikre a wɔde siw ano: Nhwehwɛmu ahorow ada no adi sɛ ngo a srade a ɛyɛ monounsaturated ne polyunsaturated pii wom te sɛ almond ngo betumi aboa ma asikre dodow a ɛwɔ mogya mu wɔ nnipa a wɔwɔ Asikreyare a Ɛto so Abien mu no so.
- Nneɛma a ɛko tia ɔyare mmoawa pii: Nnuru a ɛko tia ɔyare mmoawa te sɛ vitamin E a ɛwɔ almond ngo mu no bɔ yɛn nkwammoaa ho ban fi free radicals a ɛsɛe wɔn ho. Sɛ saa free radicals yi boaboa ano wɔ nipadua no mu a, tebea bi a wɔfrɛ no oxidative stress betumi aba. Ɛyɛ ade a ɛde nyarewa pii a enni sabea te sɛ kokoram, komayare, ne ntini mu yare ba.
So almond ngo ye ma honam ani?
Yiw, koraa. Almond ngo a ɛma honam ani yɛ hyew no betumi aboa ma honam ani ayɛ mmerɛw na ama ɛho ayɛ mmerɛw. Nhwehwɛmu kyerɛ sɛ sɛ wɔde nnuru a almond ngo wom gu so a, ebetumi atew tebea horow te sɛ akisikuru ne honam ani yare ho sɛnkyerɛnne so. Saa ngo yi nso boa ma honam ani hwɛbea ne honam ani hwɛbea tu mpɔn.
So almond ngo ye ma ti nhwi?
Ɛwom sɛ ɛho hia sɛ wɔyɛ nhwehwɛmu pii wɔ eyi ho de, nanso wogye di sɛ almond ngo boa ma nwi ne ti nhwi yɛ nwini. Almond ngo nso betumi atew ti nhwi a ɛyɛ nwunu ne nea ɛyɛ mmerɛw so, na ɛma ahotɔ fi ti nhwi a ɛyɛ nwunu na ɛyɛ mmerɛw no ho.
Nkrasɛm a Wɔde Kɔ Fie
- Almond nyɛ aduan a ɛyɛ dɛ kɛkɛ, na mmom ɛyɛ aduan a ɛboro so a aduannuru ahyɛ mu ma.
- Sɛ wudi bɛyɛ almond 20-23 (ounce biako) da biara a, eye ma w’akwahosan yiye. Sɛ wudi pii sen saa a, ebetumi ama wo nipadua no anya calories a ɛho nhia.
- Almond boa ma srade bɔne so tew, ɛhyɛ ne mu duru so, na ɛma koma no nya apɔwmuden.
- Almond ngo so wɔ mfaso kɛse ma honam ani ne ti nhwi.
- Sɛ wo ho yɛ wo hyew wɔ nnuaba ho a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na wode almond anaa almond ngo adi dwuma.
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