Ebia woadi walnuts pɛn, ɛnte saa? Nanso so woate ‘Black Walnuts’ ho asɛm pɛn? Eyi yɛ nnuaba soronko bi a ɛsono kakra wɔ walnuts a yɛtɔ daa wɔ sotɔɔ mu no ho, na ɛkorɔn kɛse wɔ ne su mu. Nokwarem no, ɛte sɛ aduan a ɛboro so. Sɛ wuhu aduannuru a ɛwɔ mu ne akwahosan mu mfaso a ɛwɔ so ho ade a, ɛbɛyɛ wo nwonwa. Momma yɛnhwɛ nea saa walnut tuntum yi yɛ ne akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ so.
Dɛn ne Black Walnuts?
Sɛ yɛbɛka no tiawa a, eyinom nyɛ walnuts a yɛtaa hu no. Engiresifo walnuts a yɛtɔ wɔ sotɔɔ mu no, wodua wɔ mfuw akɛse mu. Nanso walnut tuntum yɛ nnuaba bi a wonya fi nnua a enyin wuram wɔ Amerika Atifi fam kwae mu . Eyi ne nsonsonoe titiriw a ɛda abien no ntam.
Saa walnut tuntum yi dɛ nso yɛ soronko koraa. Wɔwɔ dɛ a emu yɛ den na ɛyɛ asase de sen walnut a wɔtaa yɛ no. Protein a ɛdɔɔso sen nnuaba biara nso wɔ mu. Nea ɛka ho no, vitamin A, iron, fiber, ne nnuru afoforo ahyɛ mu ma.
Nyansahu mu no, nnuru a ekum ɔyare mmoawa ne polyunsaturated fatty acids pii wɔ walnut tuntum mu sen walnut a wɔde di dwuma daa, na ebetumi aboa ma asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ kokoram, komayare, ne asikreyare no so atew.
Akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ walnut tuntum so
Walnut tuntum yɛ aduan a ɛboro so a ɛkame ayɛ sɛ ebetumi anya yɛn nipadua mu nhyehyɛe biara so nkɛntɛnso pa. Momma yɛnhwɛ saa mfaso horow no mmiako mmiako.
Ɔkɛseɛ ma koma akwahosan!
Walnuts tuntum boa kɛse ma yɛn koma nya apɔwmuden. Nhwehwɛmu ada no adi sɛ walnuts ma yɛn mogya ntini ahorow no tumi yɛ nsakrae na ɛyɛ adwuma yiye (vascular reactivity). Sɛ yɛbɛka no tiawa a, wɔboa mogya ntini ahorow ma ɛyɛ wɔn ade yiye wɔ nsakrae a ɛba nipadua no mu ho.
Na nso, .
- Ɛtew srade bɔne (LDL srade) dodow a ɛwɔ mogya mu no so.
- Ɛtew asiane a ɛwɔ hɔ sɛ mogya bɛtɔ a ɛho nhia no so .
- Ɛhwɛ ɔfe a ɛwɔ nipadua no mu so.
Ɛboa ma wɔbɔ obi ho ban fi nyarewa pii ho
Nhwehwɛmu ahorow ada no adi sɛ sɛ obi di nnuaba te sɛ walnut tuntum daa a, ebetumi atew asiane a ɛwɔ hɔ sɛ obenya komayare ne akisikuru so. Titiriw no, wɔahu sɛ mmea a wodi nnuaba daa no sua sɛ wobenya asikreyare. Ebia wɔbɛboa nso ma wɔadi mogya mmoroso so, atew kokoram ho asiane so, na wɔasiw ɔfe ano wɔ nipadua no mu.
Ɛboa ma wodi kɛseyɛ mmoroso so
"Nnuadewa a wudi no ma woyɛ srade, ɛnte saa?" ebia wubesusuw sɛ. Ɛyɛ nokware sɛ nnuaba mu ahoɔdennuru dɔɔso. Nanso nhwehwɛmu ahorow a wɔde bere tenten ayɛ ada no adi sɛ nnipa a wodi nnuaba a ɛfata no ntaa nyɛ kɛse na wɔbɛyɛ kɛse mmoroso. Nea enti a ɛte saa ne sɛ ahoɔdennuru pii wɔ mu . Esiane sɛ ahoɔdennuru pii wɔ mu nti, ɛboa ma wote nka sɛ wo ho atɔ wo bere a woadi kakraa bi mpo awie no. Eyi boa wo ma wudi w’adidi boro so so.
Ɛma mmoawa pa nyin wɔ yɛn dwensɔtwaa mu.
Yɛn dwensɔtwaa mu na mmoawa pa ɔpepem pii a wɔboa ma yɛkɔ so nya apɔwmuden wɔ. Saa mmoawa pa yi a wɔbɛma wɔakari pɛ no ho hia ma adwenemyare ne ahobammɔ a wɔbɔ fi nyarewa te sɛ kokoram a ɛwɔ akyi berɛmo mu no ho. Wɔ nhwehwɛmu bi mu no, nnipa a wodii walnut gram 43 da biara da adapɛn awotwe no nyaa mmoawa pa te sɛ probiotics kɔɔ soro kɛse wɔ wɔn dwensɔtwaa mu.
Kae sɛ, awotwaa a ɛte apɔw yɛ fapem pa ma adwene ne nipadua a ɛte apɔw.
Ɛhwɛ asikre dodow a ɛwɔ mogya mu so
Polyphenols, afifide bi a ɛko tia ɔyare mmoawa a ɛboa ma asikre dodow a ɛwɔ mogya mu no so tew pii wɔ walnut tuntum mu. Wohu saa agyapade yi nso wɔ chocolate tuntum, tii ahabammono, ne kɔfe mu kodu baabi. Eyi yɛ asɛmpa kɛse ma wɔn a asiane wɔ hɔ sɛ wobenya asikreyare anaa wɔn a wɔrebɔ mmɔden sɛ wobedi wɔn asikreyare so no.
Aduan a ɛwɔ walnut tuntum mu no te dɛn?
Walnut tuntum yɛ aduan a ahoɔden wom. Momma yɛnhwɛ aduannuru a ɛwɔ bɛyɛ nkaribo anan (kuruwa 1/4) mu.
| Aduandi mu ade titiriw | Dodow (kuruwa 1/4) . |
|---|---|
| Calories a ɛwɔ nipadua no mu | 193. Nkyekyɛm |
| Protein a ɛwɔ nipadua no mu | gram 8 na ɛyɛ |
| Kɛseɛ | gram 18 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | gram 3 na ɛyɛ |
| Fiber a ɛyɛ den | gram 2 na ɛyɛ |
| Asikyire | 0 grams na ɛyɛ |
| Bio nso, aduannuru a ɛho hia no bi ne: | |
| Vitamin E, folate, melatonin, dade, potassium, ne magnesium. | |
Nneɛma a ɛsɛ sɛ wususuw ho bere a wode walnut tuntum redi dwuma no
Ɛmfa ho sɛ eyinom so wɔ mfaso no, nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛma yɛn ani da hɔ.
- Allergies: Sɛ wowɔ allergy wɔ nnuaba afoforo (e.g. peanuts, cashews) ho a, nyansa wom sɛ wobɛkwati walnuts tuntum. Sɛ wo ho yɛ wo hyew a, ebetumi ayɛ asiane.
- Nnuru a Wɔde Di Dwuma: Eyi ho hia yiye. Nneɛma bi a wɔfrɛ no tannins wɔ walnut tuntum mu . Eyinom betumi ne nnuru bi adi nkitaho. Ne titiriw no, .
- Sɛ worenom nnuru a ɛma mogya tu (nnuru a ɛma mogya tu) , .
- Anaasɛ sɛ woyɛ obi a wonom nnuru a wɔde sa yafunu mu yaw anaa yafunu mu yare bere nyinaa a , .
Ansa na wode walnut tuntum bɛka w’aduan ho no, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa na woahwehwɛ afotu. Ɔbɛkyerɛ wo sɛ eyinom fata wo anaasɛ ɛnsɛ, a egyina w’akwahosan tebea so.
Ɔkwan bɛn so na wɔde walnuts tuntum bɛka aduan ho?
Walnut tuntum wɔ dɛ a emu yɛ den na ɛyɛ den sen walnut a wɔtaa de di dwuma daa. Enti wubetumi de adi dwuma wɔ aduan biara a wode walnuts bɛyɛ mu. Nanso dɛ no bɛyɛ den kakra. Adwene ahorow bi ni:
- Di yogurt a ɛwo kakra ne walnut tuntum kakraa bi ka ho.
- Fa ka ho bere a woreyɛ banana paanoo no.
- Sɛ woreyɛ pasta a, fa basil nhaban fra garlic ma ɛnyɛ pesto sauce a ɛyɛ dɛ.
- Fa petepete wo salad no so. Ɛma salad no yɛ dɛ na ɛyɛ crunch.
- Fa gu so bere a woreyɛ karɔt keeki no.
- Fa ka wo anɔpa oats ho.
- Yɛ granola a woayɛ wɔ fie denam oats a wode ɛwo bɛhyew so.
Nkrasɛm a Wɔde Kɔ Fie
- Walnut tuntum yɛ nnuaba a ahoɔden wom, protein, nneɛma a ɛko tia ɔyare mmoawa, ne fiber pii wom sen walnut a wɔde di dwuma daa.
- Eyinom boa wɔ komayare, asikre a ɛwɔ mogya mu, awotwaa akwahosan, ne mu duru a wɔhwɛ so.
- Eyi yɛ protein a efi afifide mu ne srade a ahoɔden wom fibea pa ara.
- Nea ɛho hia sen biara: Sɛ wo ho nyɛ wo den wɔ nnuaba ho anaasɛ worenom nnuru bi te sɛ nea ɛma mogya yɛ mmerɛw (nneɛma a ɛko tia mogya a ɛtwetwe mogya) a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woadi walnut tuntum.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho