Ɛbɛyɛ sɛ wuhu bankye tuntum nketewa yi bere a wokɔ aguadidan akɛse mu no, ɛnte saa? Nnipa binom twentwɛn wɔn nan ase kakra sɛ wobedi, ebia esiane sɛ wɔnsua nti. Nanso so wunim sɛ saa bankye tuntum yi, anaa `(Black Beans)`, yɛ aduan a ɛboro so a aduannuru ahyɛ mu ma na ɛwɔ mfaso a ɛyɛ nwonwa ma yɛn akwahosan? Ɛwom sɛ nyansahu mu frɛ no `(Phaseolus vulgaris)` de, nanso yɛfrɛ saa bankye tuntum yi ara kwa. Ɛnnɛ, yɛbɛka sɛnea ɛfata sɛ yɛde bankye tuntum yi a ɛyɛ dɛ kakra ba no ka yɛn aduan ho.
Akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ bankye tuntum so
Ɛmo tuntum yɛ aduannuru a ɛma ahoɔden esiane nneɛma a ɛko tia ɔyare mmoawa, nhama, protein, ne carbohydrates nti. Nokwarem no, sɛ wode atoko te sɛ bankye tuntum ka w’aduan ho daa a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya nyarewa a emu yɛ den pii so.
Asikre dodow a ɛwɔ mogya mu a wɔbɛhwɛ so
Eyi yɛ biribi a ɛho hia paa ma nnipa a wɔwɔ asikreyare. Nea ɛnte sɛ nnuan pii a carbohydrates pii wom no, bankye tuntum a wodi no mma asikre dodow nkɔ soro ntɛm ara wɔ mogya mu. Nhwehwɛmu ahu biribi soronko koraa. Fa no sɛ, aburow nkutoo na wudi. Afei asikre dodow a ɛwɔ wo mogya mu no kɔ soro kodu baabi. Nanso, sɛ wode bankye tuntum ka aburow ho na wudi a, asikre dodow a ɛwɔ wo mogya mu no bɛba fam asen sɛ wudi saa aburow no nkutoo. Wɔ obi a ɔwɔ asikreyare fam no, bankye tuntum a wɔde ka aduan a ahoɔden wom ho no betumi aboa ma asikre a ɛwɔ mogya mu no ayɛ kɛse na atew asiane a ɛwɔ hɔ sɛ obenya komayare a ɛka ho no so.
Kokoram ho asiane a ɛbɛtew so
Nhwehwɛmu kyerɛ sɛ aduan a bankye ne atoko afoforo pii wom betumi atew asiane a ɛwɔ hɔ sɛ obi benya kokoram ahorow pii, a yafunu, asaabo, ne akyi berɛmo mu kokoram ka ho no so. Mmoa ho nhwehwɛmu a edi kan nso ada no adi sɛ bankye betumi aboa ma wɔasiw nufu mu kokoram nkwammoaa nyin ano, nanso nhwehwɛmu pii ho hia wɔ nnipa mu na ama wɔatumi asi eyi so dua.
Sɛ yɛbɛka no tiawa a, biribi te sɛ bankye tuntum a yɛde bɛka yɛn aduan ho daa no yɛ sika pa a yɛde bɛbɔ yɛn ho ban afi nyarewa pii ho.
Aniwa ho banbɔ
Ɛyɛ ade a ɛfata sɛ yɛn aniwa bɛyɛ mmerɛw bere a yɛrenyin no. Nnuru a ɛko tia ɔyare mmoawa a ɛwɔ bankye tuntum mu no betumi abɔ yɛn ani ho ban afi tebea horow te sɛ aniwa a ɛyɛ mmerɛw ne aniwa a ɛyɛ mmerɛw esiane mfe a obi adi nti . Nhwehwɛmu kɛse bi a National Eye Institute a ɛwɔ United States yɛe no kyerɛe sɛ bere a nnipa a wɔwɔ asiane kɛse mu nom nnuru a ekum ɔyare mmoawa dodow a ɛdɔɔso no, asiane a ɛwɔ hɔ sɛ wobenya yare no so tew 25%. Wɔn anisoadehu nso so tew 19%. Enti bankye tuntum yɛ aduan pa ara ma aniwa.
Koma mu akwahosan
Cholesterol yɛ ɔhaw a nnipa pii wɔ nnansa yi. Sɛ wodi bankye a, ebetumi aboa ma srade a ɛwɔ wo mogya mu nyinaa so atew na...Nhwehwɛmu ahorow ada no adi sɛ ebetumi atew srade "bɔne" dodow so, na ebetumi atew asiane a ɛwɔ hɔ sɛ obi benya komayare no so. Nhwehwɛmu bi kyerɛe sɛ sɛ wodi bankye a ayow biako da biara a, ebetumi atew asiane a ɛwɔ hɔ sɛ obi benya komayare no so akodu 38%.
Nipadua mu duru a wɔhwɛ so
Nhwehwɛmu ahorow ada no adi sɛ nnipa a wɔtaa di bankye mu duru so tew na wɔn asen ntwemu yɛ nketewa. Wɔ nhwehwɛmu bi a wɔyɛe wɔ mmarima a wɔayɛ kɛse mmoroso ho mu no, kuw a wodii bankye ne nnuaba afoforo titiriw no mu duru so tew sen wɔn a wodii aduan foforo akyi no. Wɔn srade "bɔne" nso so tew kɛse. Nyansahufo gye di sɛ eyi fi protein, fiber, ne carbohydrates a ɛyam brɛoo a ɛwɔ bankye mu no. Saa aduannuru yi boa ma wote nka sɛ wo ho ayɛ wo ma bere tenten, na ɛno boa ma wudi adidi boro so so.
Aduan pa a ɛwɔ bankye tuntum mu
Bean tuntum yɛ aduan a nneɛma a ɛko tia ɔyare mmoawa pii wom. Sɛ yɛbɛka no tiawa a, nnuru a ɛko tia ɔyare mmoawa ne abran akɛse a wɔko tia nneɛma nketenkete a ɛwɔ yɛn nipadua mu a ebetumi asɛe yɛn nkwammoaa na ama yɛayare no. Wɔbɔ yɛn nkwammoaa ho ban na wɔbɔ yɛn ho ban fi nneɛma te sɛ komayare ne kokoram ho. Bio nso, vitamin ne mineral ahorow a edidi so yi nso wɔ bankye tuntum mu:
- Vitamin A a ɛwɔ nipadua no mu
- Vitamin C a ɛwɔ nipadua no mu
- Calcium a ɛwɔ nipadua no mu
- Folate a wɔde yɛ aduan
- Magnesium a wɔde yɛ adwuma
- Dadeɛ
- Potassium a wɔde yɛ nneɛma
Aduandi ho nsɛm a ɛfa bankye tuntum a wɔanoa kuruwa 1/2 ho
Momma yɛnhwɛ nea ɛwɔ bankye tuntum a wɔanoa kuruwa fã mu, a ɛyɛ dodow a wɔtaa di wɔ aduan biako mu.
| Aduannuru a ɛma ahoɔden | Dodow a ɛwɔ kuruwa 1/2 biara mu |
|---|---|
| Calories a ɛwɔ nipadua no mu | 114. Nkyekyɛm |
| Protein a ɛwɔ nipadua no mu | gram 8 na ɛyɛ |
| Kɛseɛ | 0 grams na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | gram 20 na ɛyɛ |
| Fiber a ɛyɛ den | 7 gram |
| Asikyire | 0 grams na ɛyɛ |
Nneɛma a ɛsɛ sɛ wususuw ho
Nanso ade biako wɔ hɔ a ɛsɛ sɛ yɛma ɛtra yɛn adwenem. Carbohydrates pii wɔ bankye tuntum mu. Enti, ebia wɔremfata obi a odi aduan a carb kakraa bi nnim akyi . Afei nso, esiane sɛ nneɛma pii wɔ mu a ɛyɛ den sɛ wɔbɛyam nti, sɛ obi di pii prɛko pɛ a, ebetumi ama gas ayɛ ne yafunu mu yare . Yɛbɛka nea ɛsɛ sɛ yɛyɛ wɔ saa asɛm no ho akyi.
Ɔkwan bɛn so na wosiesie bankye tuntum yiye?
Sɛnea ɛbɛyɛ na woanya akwahosan mu mfaso kɛse afi bankye tuntum mu no, eye sɛ wode bankye a ayow bedi dwuma sen sɛ wode bedi dwuma wɔ toa mu.
Nea edi kan no, fa bankye a ayow no na hohoro no yiye wɔ nsuonwini mu. Afei, ɛsɛ sɛ wode wɔn gu nsu mu. Saa anammɔn a wɔde hyɛ nsu mu yi ho hia yiye efisɛ ɛboa kɛse wɔ mframa a madi kan aka ho asɛm no a wosiw ano no mu.
Ɔkwan a eye sen biara ne "hot soak".
1. Fa nsu bɛyɛ nkuruwa 10 gu bankye nkuruwa 2 mu.
2. Fa saa nsu yi to fononoo no so na fa ma ɛnhyew. Sɛ nsu no rebobɔ yiye a, ma ɛnhyew bɛyɛ simma biako anaa abien.
3. Afei yi kuku no fi fononoo no mu na gyaw no kata so bɛyɛ nnɔnhwerew 4.
4. Afei, yi nsu no na hohoro bankye no bio. Afei wo bankye no ayɛ krado sɛ wobɛnoa.
Wubetumi nso de bankye tuntum a wɔasiesie no saa kwan yi so ayɛ nnuan a ɛyɛ dɛ te sɛ eyi. Wubetumi nso de akutu ayɛ mash a ɛyɛ dɛ, sɛnea ɛte wɔ yɛn man yi mu no, anaasɛ curry pa.
- Bean ne kyiisi quesadilla
- Salsa a wɔde bankye tuntum ne nnuaba ayɛ
- Soup a ɛyɛ dɛ a wɔde bankye ayɛ
- Bean tuntum curry anaa ngo a wɔde ahyɛ mu a wɔayɛ sɛnea yɛn ani gye ho
Nkrasɛm a Wɔde Kɔ Fie
- Bank tuntum yɛ aduan a ɛboro so a protein, fiber, ne nneɛma a ɛko tia ɔyare mmoawa ahyɛ mu ma, na ɛwɔ akwahosan mu mfaso pii.
- Eyinom so wɔ mfaso kɛse ma asikre dodow a ɛwɔ mogya mu, koma akwahosan, aniwa a wohu, ne nipadua mu duru a wɔhwɛ so.
- Sɛnea ɛbɛyɛ na woakwati ɔhaw te sɛ nea ɛho ayɛ fĩ no, ɛho hia sɛ wode bankye a ayow gu nsu mu yiye ansa na woanoa.
- Eyinom mu carbohydrates dɔɔso yiye, enti hwɛ yiye wɔ ɔfã no kɛse ho sɛ woredi aduan a carb kakraa bi nnim akyi a.
- Sɛ wowɔ aduruyɛ mu tebea bi te sɛ asikreyare a, nyansa wom bere nyinaa sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ nsakrae kɛse saa wɔ w’aduan mu.
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