Yɛn mu pii ani gye ho sɛ yebedi nantwinam. Sɛ nantwinam curry a ɛyɛ dɛ wɔ hɔ, anaasɛ aburow kuruwa a ɔbonsam ka ho a... ɛnte saa? Nanso ade biako a yɛn nyinaa ate ne sɛ nantwinam a yebedi no nyɛ papa mma nipadua no kɛse. Ebinom ka sɛ ahoɔden wom paa. Enti dɛn ne nokware a ɛwɔ saa asɛm yi mu? So nantwinam ye ma yɛn akwahosan anaasɛ enye? Momma yɛnka eyi ho asɛm pefee nnɛ.
Akwahosan mu mfaso ne asiane ahorow a ɛwɔ nantwinam so
Sɛ yɛbɛka no tiawa a, nantwinam te sɛ sika no afã abien. Ɛwɔ ɔfã pa ne ɔfã bɔne.
Nea edi kan no, ma yɛnka asiane ahorow a ɛwom no ho asɛm. Nantwinam, titiriw afã horow a srade wom no, srade ne srade pii wom. Sɛ wodi eyinom boro so a, ebetumi ayɛ kɛse wɔ yɛn mogya ntini mu, na ɛde nkakrankakra asiw ano. Harvard Sukuupɔn mu abenfo mpo ka sɛ nam kɔkɔɔ ne nam a wɔayɛ ho adwuma pii a wodi no ma asiane a ɛwɔ hɔ sɛ obi benya komayare, kokoram, asikreyare, ne owu a ɛba ntɛm no yɛ kɛse.
So ɛno kyerɛ sɛ nantwinam a wodi no nye koraa? Dabi, nea ɛho hia ne sɛ wubedi no sɛnea ɛsɛ na wodi no ɔkwan pa so . Sɛ wudi nantwinam, wudi no sɛnea ɛsɛ, kyerɛ sɛ, wodi no sɛnea ɛsɛ, na wopaw nam a ɛnyɛ den a, wo nso wubetumi atwa akwahosan mu mfaso horow yi.
Afei ma yɛnhwɛ nea saa mfaso horow no yɛ.
Wɔ mogya akwahosan ho
Nantwinam yɛ dade a eye sen biara no mu biako. Iron ho hia na ama yɛatumi ayɛ hemoglobin, protein bi a ɛwɔ yɛn mogya mu. Susuw ho saa kwan yi so, hemoglobin te sɛ lɔre ketewa bi a ɛde mframa pa kɔ yɛn nipadua nyinaa mu. Sɛ dade nnɔɔso a, lɔre dodow so tew, na ɛno kyerɛ sɛ nipadua no nnya mframa pa a ɛdɔɔso. Yɛfrɛ tebea yi mogya a ɛtɔ kɔ nipadua mu a dade a enni nipadua mu. Afei ebia wobɛte nka sɛ woabrɛ bere nyinaa, wo nipadua mpɛ sɛ wobɛyɛ adwuma, na w’adwene nso nyɛ adwuma. Enti, sɛ wode nantwinam dodow a ɛfata ka w’aduan ho a, ɛbɛboa ma mogya a ɛtɔ kɔ mogya mu yi ankɔ so.
Nkwammoaa a ɛko tia nyarewa ne kuru a wɔsa
Nantwinam nso wɔ zinc, ade a ɛho hia ma yɛn nipadua no pii. Zinc yɛ adwuma te sɛ mfiridwumayɛfo ketewaa bi a ɔboa yɛn nipadua ma ɛsa akuru ntɛmntɛm. Ɛboa nso ma yɛn nipadua mu tumi a ɛko tia nyarewa no yɛ den na ɛbɔ yɛn ho ban fi nyarewa ho. Zinc ho hia titiriw ma mmofra a wɔrenyin ne mpanyimfo nkumaa.
Sɛnea ɛbɛyɛ a ntini ahorow no yɛ adwuma
Protein a ɛbɛma yɛn ntini ayɛ kɛse, ahyɛ yɛn den, na ahwɛ soƐyɛ ade a ɛho nhia. Adwuma a yɛyɛ da biara da no sɛe yɛn ntini. Protein siesie a ɛsɛe ntini no na ɛsan kyekye. Sɛ woyɛ obi a ɔteɛteɛ w’apɔw mu, titiriw sɛ wokɔ apɔw-mu-teɛteɛ na woma nneɛma a emu duru so a, akyinnye biara nni ho sɛ protein ho hia na ama ntini ahorow anyin. Nantwinam kakraa bi mpo betumi ama wɔanya protein a wohia da biara no fã kɛse. Eyi boa ma ntini a ɛyera bere a worenyin no, titiriw ma nnipa a wɔadi boro mfe 55.
Ɔkwan bɛn so na aduannuru a ɛwɔ nantwinam mu no te?
Aduannuru a ɛwɔ mu no betumi ayɛ soronko kakra a egyina sɛnea wonoa nantwinam no so. Nanso mpɛn pii no, eyinom ne nneɛma a ɛwɔ nantwinam a wɔanoa no yiye bɛyɛ gram 85 mu (ɛno bɛyɛ dodow a ɛne burger patty a ne kɛse yɛ daa no yɛ pɛ).
| Nnuannuru afã | Kɛseɛ |
|---|---|
| Calories a ɛwɔ nipadua no mu | Bɛyɛ 179 |
| Protein a ɛwɔ nipadua no mu | Bɛyɛ gram 22 |
| Kɛseɛ | Bɛyɛ gram 9 |
| Carbohydrates a ɛwɔ nipadua no mu | 0 grams na ɛyɛ |
| Fiber a ɛyɛ den | 0 grams na ɛyɛ |
Nea ɛka ho no, vitamin ne nnuru a edidi so yi nso wɔ nantwinam:
- Phosphorus a ɛwɔ nipadua no mu
- Vitamin B3 `(Vitamin B3)`
- Vitamin B6 `(Vitamin B6)`
- Vitamin B12 `(Vitamin B12)`
- Zinc a wɔfrɛ no Zinc
Nea ɛho hia ne sɛ, sɛ wudi dodow a ɛfata nkutoo a, wubenya mfaso horow yi nyinaa.. Wɔkamfo kyerɛ sɛ wobedi nantwinam bɛyɛ gram 85 wɔ aduan biara mu. Esiane akwahosan ho asiane ahorow a ɛwɔ nam kɔkɔɔ mu nti, ɛho hia yiye sɛ wɔto saa dodow yi ano hye.
Enti wobɛyɛ dɛn asiesie nantwinam wɔ ɔkwan a ɛma apɔwmuden so?
Okay, afei ebia woresusuw sɛnea wubetumi atew srade ne srade so na woada so ara anya nantwinam pa nyinaa ho. Nneɛma nketenkete kakraa bi wɔ hɔ a wubetumi ayɛ de ayɛ saa.
1. Paw nam a ɛnyɛ den: Sɛ wokɔ sotɔɔ mu a, hwehwɛ nam a wɔakyerɛw so sɛ "extra lean" anaa "lean." Sɛ ɛnte saa a, paw nam a wɔatwitwa a srade fitaa kakraa bi a wotumi hu wom sɛnea wubetumi.
2. Yi srade a wotumi hu: Ansa na wubefi ase noa aduan no, fa sekan twa srade a wotumi hu nyinaa fi nam no mu. Bere a worenoa aduan no, srade a aka no mu dodow no ara bɛyow.
3. Paw ɔkwan pa a wobɛfa so noa aduan: Nantwinam a wobɛtoto mu, wobɛhyew, anaa wobɛhyew no ye sen sɛ wode ngo bɛhyew. Nea enti a ɛte saa ne sɛ nam no wɔ kyɛnsee so, na ɛma ngo no tew kɔ fam. Eyi kyerɛ sɛ nam no nni ngo kakraa bi a ɛbɛtwe.
Akwan bi a wubetumi afa so asɔ ahwɛ ni:
- Fa nneɛma te sɛ lemon nsu ne soya sauce yɛ marinade a srade nnim, fa nam no hyɛ mu kakra, na afei tow wɔ fononoo mu.
- Fa nnuhuam bi te sɛ ɛmo, kumin, ne turmeric petepete nam no so na fa to gya mu.
- Twitwa nantwinam no nketenkete na fa asaawa gu skewers so, na fa nhabannuru a w’ani gye ho (ayɛyɛde, tomato, ne chili peppers) sesa ma yɛ nam skewers (kabobs) a ɛyɛ dɛ.
- Fa nkyene, ɛmo, ne nnuhuam bi a wopɛ tow nam mũ no nyinaa wɔ fononoo mu.
Nkrasɛm a Wɔde Kɔ Fie
- Nantwinam yɛ aduan a ahoɔdennuru te sɛ protein, iron, ne zinc pii wom.
- Nanso, ɛho hia sɛ wodi no sɛnea ɛsɛ, efisɛ sɛ wodi boro so a, ebetumi de akwahosan ho haw ahorow te sɛ komayare aba.
- Sɛ woretɔ nantwinam a, hwɛ hu sɛ wobɛpaw nea wɔatwitwa a ɛnyɛ den . Twitwa srade biara a wotumi hu ansa na woanoa.
- Fa akwan a ahoɔden wom a wɔfa so noa aduan te sɛ grilling ne roasting di dwuma sen sɛ wobɛhyew.
- Sɛ wowɔ mogya mu srade pii, komayare, anaa akwahosan ho haw afoforo a, bere nyinaa wo ne wo duruyɛfo nkasa ansa na wode nantwinam aka w’aduan ho.
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