Beetroot yɛ nhabannuru a ɛho nhia wɔ yɛn adididan mu, na ne kɔla yɛ kɔkɔɔ tuntum fɛfɛ. Yɛn nyinaa ani gye beetroot curry a ɛyɛ dɛ a yɛde aburow yɛ no ho. Nanso so wunim sɛ beetroot nyɛ biribi a ɛma aduan yɛ dɛ na ɛyɛ kɔla kɛkɛ, na mmom wobetumi afrɛ no aduan a ɛboro so a ɛma nneɛma a ɛsom bo pii ma yɛn akwahosan nso? Ɛnnɛ, momma yɛnka akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ beetroot nsu ne beetroot powder a yɛde bedi dwuma ama yɛn nipadua so no ho asɛm.
Sɛ yɛbɛka no tiawa a, beetroot powder yɛ beetroot a wɔayam no yiye, a ayow. Wubetumi anom sɛ nsu denam nsu a wode bɛfra mu no so. Anaasɛ wubetumi de ahyɛ smoothie, sauce, anaa nneɛma a wɔato te sɛ keeki mu. Beetroot wɔ dɔte su a ɛyɛ dɛ a ɛyɛ nwononwono kakra. Nnipa binom ani gye saa dɛ yi ho, bere a afoforo ani gye ho sɛ wɔde biribi te sɛ ginger anaa lime bɛka ho de asesa dɛ.
Enti dɛn ne akwahosan mu mfaso ankasa a ɛwɔ beetroot so?
Vitamin ne mineral akyi no, biribi titiriw bi wɔ beetroot mu a ɛho hia kɛse ma yɛn akwahosan. Ɛne sɛ, nitrates . Eyinom yɛ abɔde mu nneɛma a ɛwɔ beetroot ne nhabannuru afoforo pii mu. Saa aduan mu nitrates yi boa ma ntini ahorow a ɛwɔ yɛn nipadua mu no yɛ adwuma yiye, na ɛkyerɛ sɛ ɛboa ma mogya kɔ nipadua no nyinaa mu.
Afei ma yɛnhwɛ mfaso titiriw a ɛwɔ so ma yɛn.
### Apɔw-mu-teɛteɛ ne agumadi mu mmɔdenbɔ kɛse
Sɛ woyɛ obi a woteɛteɛ w’apɔw mu daa a, beetroot nsu betumi ayɛ w’adamfo paa. Nhwehwɛmu bi a wɔyɛe nnansa yi daa no adi sɛ sakrekafo 12 a wɔatete wɔn a wɔnom beetroot nsu da biara no huu nkɔso kɛse wɔ wɔn adwumayɛ mu. Nhwehwɛmu foforo kyerɛe sɛ mmirikatufo a wɔagye din wɔ akyirikyiri nso nyaa mfaso fii beetroot nsu a wɔnom daa no mu.
Susuw ho hwɛ, ɔkwan bɛn so na eyi yɛ adwuma? Nitrates a ɛwɔ beet mu no ma oxygen dodow a yɛn nipadua betumi de adi dwuma bere a yɛteɛteɛ yɛn apɔw mu denneennen no yɛ kɛse. Ɛte sɛ nea yɛma yɛn engine ahorow no pɛtro pii. Eyi kyerɛ sɛ wote nka sɛ wobrɛ pii na wunya ahoɔden pii a wode bɛteɛteɛ w’apɔw mu akyɛ.
### Ɛboa ma wodi mogya mmoroso so
Nnipa a mogya mmoroso, tebea bi a wɔfrɛ no mogya mmoroso, betumi anya mfaso afi beetroot nsu a wɔnom mu. Sɛnea yɛadi kan aka no, nitrates trɛw mogya ntini mu na ɛtew akwanside a ɛmma mogya nkɔ mu no so. Eyi ma mogya mmoroso so tew.
Kae sɛ mogya mmoroso yɛ ade titiriw a ɛde nyarewa a emu yɛ den te sɛ komayare ne akisikuru ba, enti ɛho hia yiye sɛ wudi wo mogya mmoroso so.
Nanso eyi nkyerɛ sɛ ɛsɛ sɛ wugyae nnuru a wo duruyɛfo akyerɛw ama wo no nom na wufi ase nom beetroot. Mma nyɛ saa da. Nanso wo ne wo duruyɛfo nkasa na fa beetroot ka wo da biara da aduan ho na ama woanya mmoa foforo wɔ w’ayaresa no mu.
### Ɛboa ma asikre dodow a ɛwɔ mogya mu no so
Nhwehwɛmu ahorow bi ada no adi sɛ beetroot nsu a wɔnom bere a wɔadi aduan akyi no betumi aboa ma asikre a ɛkɔ soro wɔ mogya mu no so. Titiriw no, nneɛma bi wɔ hɔ a ɛkyerɛ sɛ beetroot betumi ama insulin ho nkate ayɛ kɛse wɔ nnipa a wɔayɛ kɛse mmoroso mu, na ɛnam so ama asikre dodow a ɛwɔ mogya mu no so atew.
Ɛwom sɛ ɛho hia sɛ wɔyɛ nhwehwɛmu foforo wɔ eyi ho de, nanso ebia nea ebefi mu aba yi so bɛba mfaso daakye ama nnipa a wɔwɔ asikreyare anaa ɔhaw afoforo a ɛfa asikre a ɛwɔ mogya mu ho.
Momma yɛnhwɛ aduannuru a ɛwɔ beetroot mu.
Beetroot nsu yɛ nneɛma pa a ɛma yenya nneɛma pii a ɛho hia ma yɛn nipadua. Calcium, iron, ne potassium ne nea ɛwɔ hɔ titiriw. Iron, potassium, ne magnesium nso wɔ beetroot powder mu .
Wubetumi anya aduannuru a ɛwɔ saa abien yi mu ho adwene a emu da hɔ afi pon a ɛwɔ ase ha no so.
| Nnuanennuro | Beetroot nsu (bɛyɛ ɔuns 8/mililita 240) . | Beetroot powder (teaspoon 2) . |
|---|---|---|
| Calories a ɛwɔ nipadua no mu | 62. Nkyekyɛm | 20. Ɔde ne nsa kyerɛɛ ne so |
| Protein a ɛwɔ nipadua no mu | gram 3 na ɛyɛ | Ennu gram 1 |
| Kɛseɛ | 0 grams na ɛyɛ | 0 grams na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | gram 24 na ɛyɛ | gram 4 na ɛyɛ |
| Fiber a ɛyɛ den | 0 grams na ɛyɛ | 1 gram |
| Asikyire | gram 22 na ɛyɛ | gram 2 na ɛyɛ |
Ɔkwan bɛn so na wɔde beetroot nsu ne powder bedi dwuma wɔ fie?
Wubetumi ayɛ beetroot nsu wɔ fie, anaasɛ afei wubetumi atɔ wɔ aguadidan akɛse ne akwahosan ho nnuan aguadidan ahorow mu.
Sɛ woreyɛ no wɔ fie a, ɛsɛ sɛ wohohoro beetroot no yiye, yiyi mu, twa no nketenkete, de gu nsu afiri mu, na wopia nsu no fi mu. Ɛsɛ sɛ beetroot no yɛ nea wɔayam, ɛho nhia sɛ wɔnoa. Sɛ wopɛ sɛ woma ɛyɛ dɛ a, wubetumi de ginger ne lime nsu kakra aka ho.
Ebetumi ayɛ den kakra sɛ wubenya beetroot powder wɔ sotɔɔ ahorow a wɔtɔn no daa mu, nanso wubetumi akra afi sotɔɔ ahorow a wɔtɔn nnuan a ɛma apɔwmuden anaa Intanɛt so.
Sɛ wopɛ sɛ wode eyinom ka w’aduan ho.
- Fa beetroot nsu anaa powder bi ka smoothie a woreyɛ no ho.
- Sɛ woreyɛ sauce a, fa beetroot powder bi ka ho na ama kɔla ne dɛ ayɛ kɛse.
- Fa beetroot powder bi petepete wo oatmeal anaa yogurt so de di anɔpaduan.
- Wobetumi de beetroot nsu nso afra vinegar ne asikre mu na wɔde ayɛ aduru a wɔde kɔla ayɛ bere a wɔreyɛ nhabannuru no.
Nkrasɛm a Wɔde Kɔ Fie
- Beetroot nsu ne powder yɛ nnuan a nitrates pii wom, na ɛma mogya kɔ yɛn nipadua mu.
- Eyi betumi aboa ma wɔadi mogya mmoroso so na ama apɔw -mu-teɛteɛ akɔ soro bere a wɔreyɛ apɔw-mu-teɛteɛ no.
- Ɛwom sɛ beetroot wɔ akwahosan so mfaso de, nanso ɛnyɛ nea wɔde si nnuru a oduruyɛfo akyerɛw ama obi ananmu.Hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ nsakrae biara wɔ w’aduan mu, titiriw sɛ wowɔ ayaresa tebea bi te sɛ asikreyare anaa mogya mmoroso a.
- Ɛnyɛ den sɛ wubetumi ama eyi ayɛ w’aduan da biara da denam nnuan ahorow te sɛ smoothies, sauces, ne yogurt a wode bɛka ho no so.
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