So woasusuw nea saa aburow a wɔayam anaa nnuadewa nketenkete a ɛyɛ fitaa atenten a wudi wɔ sotɔɔ mu no yɛ ho pɛn? Saa ade yi a nnipa pii ani gye ho sɛ wobedi, a ɛde dɛ soronko ne crunch ka wɔn aduan ho no, ne nea yɛfrɛ no bankye nnua. Eyinom nyɛ biribi a ɛma aduan yɛ dɛ kɛkɛ, nanso ɛrenyɛ bɔne sɛ yɛbɛfrɛ no aduan a ɛboro so a ɛde akwahosan mu mfaso pii a ɛsom bo brɛ yɛn nipadua. Enti ɛnnɛ, momma yɛnka afifide ketewa yi su akɛse ho asɛm.
Dɛn ne bankye afifide yi?
Sɛ yɛbɛka no tiawa a, bankye mfifi ne nhaban foforo a epue bere a bankye a yedi no fifi no. Wɔyɛ Asiafo aduan mu ade titiriw. Yɛdi mung beans ne soyabeans titiriw.
Wubetumi atɔ eyinom wɔ sotɔɔ mu, anaasɛ wubetumi ayɛ wɔ fie. Nokwarem no, sɛ wode gu ade a wɔakata so mu, a owia nhyerɛn tẽẽ mu a, ɛnyɛ den sɛ wubenyin.
Nsonsonoe a Ɛda Bean Sprouts ne Alfalfa Sprouts ntam
Nhwiren yɛ afifide biara a ɛyɛ mmerantebere. Te sɛ bankye no, wɔde nhabannuru te sɛ broccoli, sinapi, clover, ne alfalfa nso na ɛyɛ frɔmfrɔm. Green peas ne alfalfa sprouts yɛ ahorow abien a agye din sen biara. Green peas yɛ nsu kakra, na ɛyɛ papa nso ma stir-frying. Alfalfa nkorabata wɔ sare dɛ, enti wɔtaa de di dwuma wɔ nneɛma te sɛ sandwich mu.
Akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ bankye mfifi so
Vitamin C ne K, ne protein ne fiber ahyɛ afifide ketewa yi mu ma. Ɛnyɛ ɛno nko, na mmom folate, manganese, phosphorus, ne iron nso wɔ mu. Ma yɛnhwɛ mfaso a yebenya afi eyinom a yɛde ka yɛn aduan ho no mu.
Ɛboa ma wodi mogya mmoroso so
Ebia bankye a ɛyɛ frɔmfrɔm bɛboa ma wɔabɔ obi ho ban afi mogya mmoroso, anaa mogya mmoroso ho na asiw ano. Nea enti a ɛte saa ne sɛ protein nketenkete a wɔfrɛ no peptides na ɛwɔ mu. Nhwehwɛmu ahorow bi kyerɛ sɛ ebia saa peptide ahorow yi bɛyɛ adwuma wɔ ɔkwan a ɛte sɛ nnuru bi a wɔde sa mogya mmoroso, na ɛboa ma mogya mmoroso so tew.
Nanso eyi ho hia paa: Sɛ worenom nnuru a ɛma mogya mmoroso a, mfa nnuru a wo duruyɛfo akyerɛw ama wo no nsi eyinom ananmu da. Wɔyɛ aduan a wɔde ka ho ara kwa.
So wobetumi atew asiane a ɛwɔ hɔ sɛ obi benya kokoram no so?
Nhwehwɛmu ada no adi sɛ ebia protein a ɛwɔ bankye nnua mu no betumi atew asiane a ɛwɔ hɔ sɛ obi benya kokoram no so kakra. Nhwehwɛmu ahorow bi kyerɛ sɛ saa aduannuru yi betumi aboa ma wɔadi kokoram nkwammoaa nyin so, titiriw nufu mu kokoram, mogya mu kokoram, ne aduan mu kokoram.
Ɛboa ma wɔyam aduan.
Bean sprouts yɛ aduan a ahoɔdennuru pii wom. Fiber ho hia yiye ma yɛn aduan mu nhyehyɛe. Fiber yɛ adwuma te sɛ "brɔs a ɛwɔ yɛn mu" a ɛtew yɛn dwensɔtwaa mu. Ɛboa ma ɛnyɛ den sɛ wobeyi nwura afi nipadua no mu na asiw akisikuru ano.
Eye ma koma akwahosan
Bean sprouts nso betumi aboa ma wo srade a ɛwɔ wo mu no ayɛ pɛ na abɔ wo koma akwahosan ho ban. Nhwehwɛmu ketewaa bi a wɔyɛe wɔ nnipa a wɔwɔ asikreyare ho no kyerɛe sɛ bankye a wɔdi no betumi atew LDL srade (srade bɔne), a epira yɛn nipadua na ɛboaboa ano wɔ yɛn mogya ntini mu no so, na ɛma HDL srade (srade pa) a ɛtew yɛn mogya ntini mu no so.
Wɔsan nso tumi tew srade foforo a ɛwɔ mogya no mu a wɔfrɛ no triglycerides so. Sɛ saa triglycerides yi kɔ soro a, asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse.
Ɛtew ɔfe a ɛwɔ nipadua no mu so
Nhwehwɛmu ahorow bi kyerɛ sɛ bankye betumi aboa ma yɛn nipadua no mu tumi a ɛko tia nyarewa no ayɛ adwuma yiye na atew ɔfe a ɛwɔ nipadua no mu no so. Eyi betumi aboa ma wɔadi tebea horow te sɛ nipadua no mu tumi a ɛko tia nyarewa, kokoram ahorow bi, kɛseyɛ mmoroso, ne asikreyare so.
Eye ma asikreyare nso
Bean sprouts wɔ glycemic index a ɛba fam koraa, a ɛkyerɛ sɛ ɛmma asikre dodow nkɔ wo mogya mu ntɛm ara bere a woadi akyi. Nhwehwɛmu ahorow bi nso ada no adi sɛ bankye a ɛyɛ ahabammono betumi aboa ma insulin ne glucose dodow a ɛwɔ yɛn nipadua mu no ayɛ adwuma yiye.
Momma yɛnhwɛ aduannuru a ɛwɔ bankye nnua mu.
Eyinom ne aduannuru a ɛwɔ bankye a ɛyɛ ahabammono bɛyɛ kuruwa biako mu.
| Aduannuru a ɛma ahoɔden | Sika dodow a ɛwɔ Kuruwa biara mu |
|---|---|
| Calories a ɛwɔ nipadua no mu | 31. Ɔde ne nsa kyerɛɛ ne so |
| Protein a ɛwɔ nipadua no mu | gram 3 na ɛyɛ |
| Kɛseɛ | 0 grams na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | 6 gram |
| Fiber a ɛyɛ den | gram 2 na ɛyɛ |
| Asikyire | gram 4 na ɛyɛ |
Nea ɛka ho no, bankye a wɔayam no yɛ aduan a nneɛma a ɛko tia ɔyare mmoawa pii wom. Nnuru a ɛko tia ɔyare mmoawa siw yɛn nipadua mu nkwammoaa a ɛsɛe no ano na ɛboa ma kokoram ne komayare ho asiane so tew. Vitamin C, calcium, ne iron pii wɔ bankye mfifi mu titiriw.
Wodi eyinom dɛn? So wubetumi ayɛ wɔn wɔ fie?
Wubetumi adi bankye a wɔayam no yiye anaasɛ wɔanoa. Nanso ahobammɔ wom sen biara sɛ wubedi wɔn a wɔanoa . Yɛbɛka saa asɛm no ho asɛm akyiri yi.
Sɛ worenoa aduan a, wubetumi de ngo afra mu na wode noodles anaa nhabannuru te sɛ karɔt ne ɛmo ayɛ. Wubetumi nso adi wɔn a wɔannoa wɔ wo salad no so. Wɔsɛe ntɛmntɛm, enti ɛbɛyɛ papa sɛ wode bɛhyɛ frigye mu bere a woanya no ara pɛ.
Sɛ woretɔ nneɛma afi sotɔɔ mu a, paw afifide a ɛyɛ fitaa, ɛhyerɛn, na ano yɛ kɔkɔɔ. Kwati nea ɛyɛ huam anaasɛ ɛyɛ nnam. Ɔkwan pa a wobɛfa so asɔ eyi ahwɛ ne sɛ wobɛfa afifide biako na woabubu mu abien. Afifide foforo bɛbubu ntɛmntɛm denam "tuck" nnyigyei so.
Eyi ne ɔkwan a wɔfa so dua afifide wɔ fie
1. Nea edi kan no, fa aba a ɛrefifi bɛyɛ gram 50 na hohoro ho yiye.
2. Afei, fa gu nsu a ɛyɛ hyew mu na ma ɛnkɔ so anadwo wɔ dan mu hyew mu.
3. Yi aba a ayɛ nsu no mu nsu, fa gu ahwehwɛ toa mu, na fa kyiisi ntama kata toa no so.
4. Mprenu anaa mprɛnsa da biara, fa nsu kakra a chlorine nnim (te sɛ asubura mu nsu) gu mu na wosow aba no denam toa no a wobɛdannan no so. Ɛsɛ sɛ wɔde saa toa yi sie baabi a ɛhɔ yɛ sum. Wobefi ase afifi wɔ nnafua 3 kosi 7 mu.
5. Sɛ afifide no nyin yiye a, fa gu nsu a wɔde gu mu mu na yi were ne ntini fi aba no mu.
6. Fa nhaban no gu afiri a wɔde yiyi nsuo mu na ama nsuo no akɔ yie na fa di dwuma. Anaasɛ, fa sie plastic/ahwehwɛ a mframa ntumi nkɔ mu mu wɔ frigye mu.
So nneɛma bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho bere a yɛredi bankye mfifi no?
Yiw, eyi ho hia paa. Ɛwom sɛ bankye mfifi yɛ dɛ na ahoɔden wom de, nanso ɛtɔ mmere bi a mmoawa a epira betumi agu mu. Tebea a ɛyɛ hyew na ɛyɛ nwini a ɛsɛ sɛ nnuadewa no nyin no nso yɛ beae a ɛfata a mmoawa te sɛ Salmonella ne Listeria betumi anyin.
Sɛ mmoawa bi wɔ aba no so a, sɛ efifi a, ebetumi atrɛw ntɛmntɛm. Enti, ɔkwan a ahobammɔ wom sen biara a wobɛfa so adi ne sɛ wobɛnoa no yiye . Aduanoa kunkum mmoawa a wopira yi.
Sɛ woredua nnuadewa wɔ fie a, tɔ aba a wɔagye atom sɛ ɔyare mmoawa nni mu. Afei nso, hwɛ sɛ nnuadewa no mu nsunsu anaa nsunsu biara nni hɔ anaa. Sɛ wuhu bi a, tow batch no nyinaa gu.
Henanom na ɛsɛ sɛ wɔkwati sɛ wobedi bankye a wɔannoa?
Sɛ wodi bankye a wɔannoa a, ebetumi de yare a emu yɛ den aba nnipa binom so sen afoforo. Ɛnsɛ sɛ nnipa a wodi so yi di bankye a wɔannoa da:
| Nnipa a ɛsɛ sɛ wɔkwati sɛ wobedi nnuan a wɔannoa |
|---|
| Mmofra nkumaa |
| Nkwakoraa ne mmerewa (nkwakoraa ne mmerewa) . |
| Nnipa a wɔn nipadua mu ahoɔden a ɛko tia nyarewa no ayɛ mmerɛw (e.g. kokoram ayarefo, nnipa a wɔanya HIV) . |
| Ɛnanom a wɔyem |
Nkrasɛm a Wɔde Kɔ Fie
- Bean sprouts yɛ aduan a ahoɔden wom kɛse a ɛwɔ akwahosan mu mfaso pii.
- Nanso, esiane sɛ ebia mmoawa a epira wɔ eyinom mu nti, ɔkwan a ahobammɔ wom na eye sen biara a wobɛfa so adi ne sɛ wobɛnoa no yiye.
- Akyinnye biara nni ho sɛ ɛsɛ sɛ mmofra nkumaa, wɔn a wɔn mfe akɔ anim, ɛnanom a wɔyem, ne wɔn a wɔn nipadua no tumi ko tia nyarewa no kwati bankye a wɔannoa a wobedi.
- Sɛ woretɔ nneɛma afi sotɔɔ mu a, paw afifide a ɛyɛ foforo a ɛte sɛ nea ɛho tew bere nyinaa na fa sie frigye mu.
- Sɛ wowɔ ayaresa tebea bi te sɛ mogya mmoroso anaa asikreyare a, ɛho hia yiye sɛ wo ne wo duruyɛfo kasa ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu.
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