Sɛ woresusuw nea wubedi anɔpaduan ho, anaasɛ wote nka sɛ ɔkɔm de wo kakra a, ɛmo a wɔanoa yɛ biribi a wubetumi ayɛ ntɛm. Ɛyɛ dɛ na ahoɔden wom. Nanso ɛtɔ mmere bi a yensusuw akwahosan mu mfaso pii a ahintaw wɔ ɛmo ketewa yi mu no ho. Enti ɛnnɛ, momma yɛnka saa ɛmo a wɔanoa a ɛnyɛ den koraa, nanso ahoɔden wom yi ho asɛm.
Mfaso bɛn na ɛwɔ nkesua a wɔanoa so ma yɛn nipadua?
Ɛmo te sɛ ade ketewaa bi a aduannuru ahyɛ mu ma. Wɔ nufusu akyi no, nkesua ne protein a ɛyɛ papa fibea a eye sen biara. Sɛ́ anka wobɛka mfaso horow a ɛwɔ so no ho asɛm mmiako mmiako no, ɛbɛyɛ mmerɛw ama wo sɛ wobɛhwɛ pon yi.
| Mfaso a ɛwɔ so | Ɔkwan bɛn so na ɛba saa? |
|---|---|
| Ɛboa ma wo mu duru so tew. | Esiane protein pii a ɛwɔ nkesua mu nti, biako a wubedi no taa ma wote nka sɛ woama. Eyi boa ma wodi adidi boro so so. |
| Eye paa ma ɛnanom a wɔyem ne nkokoaa | Protein ne vitamin D a ɛwɔ nkesua mu no ho hia ma akokoaa no sẽ, nnompe, ne ne nyin nyinaa wɔ awotwaa mu. |
| Sɛnea ɛbɛyɛ a amemene no dwumadi ne nkae | Nkwaa yɛ aduan a aduannuru Choline , a ɛho hia ma amemene mu nkwammoaa nyin na ɛma obi kae ade yiye no pii. |
| Ɛbɔ aniwa ho ban | Nnuru a ɛko tia ɔyare mmoawa a wɔfrɛ no Lutein ne Zeaxanthin a ɛwɔ nkesua mu no boa ma yɛbɔ aniwa no ho ban fi ɔsɛe ho bere a yɛrenyin no. |
| Ɛma adwene mu ahoɔden yɛ kɛse | Titiriw sɛ wode ɛmo ka w’anɔpaduan ho a, protein ne choline a wɔaka abom wɔ mu no boa ma amemene no ma n’ani da hɔ da mũ no nyinaa. |
Sɛ yɛbɛka no tiawa a, ɛnyɛ aduan a ɛyɛ dɛ nko na ɛmo yɛ, na mmom ɛyɛ aduan ketewaa bi a tumi wom a ɛma yɛn nipadua mu akwaa ahorow a ɛho hia sen biara no pii nya aduannuru nso.
Dɛn ankasa ne aduannuru a ɛwɔ ɛmo mu?
Momma yɛnhwɛ aduannuru a ɛwɔ ɛmo kɛse a wɔanoa (bɛyɛ gram 50) mu.
| Nnuannuru afã | Dodow a ɛwɔ mu (sɛnea emu duru te ) . |
|---|---|
| Calories a ɛwɔ nipadua no mu | 77. Nkyekyɛm |
| Protein a ɛwɔ nipadua no mu | 6.3 grams na ɛwɔ hɔ |
| Srade (Srade a Ɛyɛ Nyinaa) . | gram 5.3 na ɛyɛ |
| Srade a Ɛyɛ Fɛ | gram 1.6 na ɛyɛ |
| Cholesterol a ɛwɔ mogya mu | miligram 186 na ɛyɛ adwuma |
| Sodium a wɔde yɛ nneɛma | miligram 62 na ɛyɛ |
Bio nso, vitamin ahorow a ɛho hia te sɛ vitamin A ne vitamin D nso wɔ nkesua mu.
Hwɛ yiye wɔ saa nneɛma yi ho bere a woredi nkesua no
Ɛmfa ho sɛnea nkesua ye no, ɛho da so ara hia sɛ yɛhwɛ yiye wɔ nneɛma bi ho.
- Cholesterol ho asɛm: Cholesterol wɔ nkesua mu ampa. Nanso, sɛ wodi ɛmo biako da biara a, ɛrennya obi a ɔwɔ apɔwmuden so nkɛntɛnso kɛse. Nanso, nkesua betumi ama LDL (srade bɔne) , a ɛyɛ srade bi a epira nipadua no dodow akɔ soro. Enti, sɛ wowɔ komayare anaa srade a ɛdɔɔso a, ɛbɛyɛ papa sɛ wubebisa wo duruyɛfo no nkesua dodow a ɛfata.
- Nkyene a yɛde ka ho: Yɛn mu pii di nkesua a wɔanoa a nkyene ne ɛmo wom. Nanso, sɛ wode nkyene pii ka ho a , ebetumi ama sodium dodow a ɛwɔ nipadua no mu no ayɛ kɛse. Eyi nyɛ papa mma tebea horow te sɛ mogya mmoroso.
- Ɔkwan a wɔfa so noa: Nkwaa a wɔnoa ne ɔkwan a ahoɔden wom sen biara a wɔfa so noa, efisɛ sɛ wɔayam no wɔ ngo mu a, ɛde srade foforo a ɛho nhia ka ho.
- Ahobammɔ: Sɛ wodi ɛmo a wɔanoa no den a, asiane biara nni ho sen sɛ wubedi ɛmo a wɔanoa no brɛoo efisɛ ɛtew asiane a ɛwɔ hɔ sɛ wobenya ɔyare mmoawa te sɛ Salmonella .
Wobɛyɛ dɛn noa ɛmo pɛpɛɛpɛ na woayiyi no ntɛm?
Ɛmo a wɔbɛnoa no yɛ mmerɛw yiye.
- Mpɛn pii no, sɛ wɔde nkesua gu kuku a nsu wom mu na wɔnoa bɛyɛ simma 10-12 bere a nsu no afi ase bow akyi a, nkesua no yɛ den.
- Sɛ wopɛ sɛ wolks no yɛ mmerɛw a, noa simma 5-6.
Tip ketewaa bi a ɛbɛma ayɛ mmerɛw sɛ wobɛpepa nkesua akutu
Ɛmo a wɔanoa a wɔbɛpepa no betumi ayɛ ɔhaw kakra ama nnipa binom. Sɔ eyi hwɛ:
1. Sɛ ɛmo a wɔanoa no dwo kakra wie a, fa brɛoo bɔ biribi a ɛyɛ den te sɛ pon so na ama mpaapaemu nketenkete atwa ɛmo no ho ahyia.
2. Afei fa ɛmo no to wo nsa ntam na bobɔw no nkakrankakra. Eyi befi ase atew akorade no ne ɛmo no ntam.
3. Peel egg no fi ase fi srade fã no. Sɛ ɛte sɛ nea ɛyɛ den a, fa kura nsuonwini bi ase na yiyi mu. Ɛbɛyɛ mmerɛw kɛse wɔ saa kwan no so.
Wobɛyɛ dɛn akora nkesua a wɔanoa so?
Nkwaa a wɔanoa no yɛ nea ɛyɛ mmerɛw yiye efisɛ wobetumi adi kan ayɛ. Nanso ɛho hia yiye sɛ wode sie yiye.
- Nkwaa a wɔanoa no den: Wobetumi de ahyɛ frigye mu a wɔde akorade no ahyɛ so kosi dapɛn biako .
- Nkwaa a wɔanoa brɛoo: Wobetumi de agu frigye mu a akorade no ka ho bɛyɛ nna abien .
- Wɔ frigye akyi: Nnyaw nkesua a wɔanoa a ɛyɛ den a wɔatutu anaasɛ wɔantutu no wɔ dan mu hyew mu bɛboro nnɔnhwerew abien . Mmoawa tumi nyin.
- Sɛ wode gu frigye mu:Nkesua a wɔanoa a wɔde bɛhyɛ nwini mu no nyɛ adwene pa efisɛ nkesua fitaa no bɛyɛ rɔba.
Nkrasɛm a Wɔde Kɔ Fie
- Nkesua a wɔanoa yɛ aduan a ɛnyɛ den koraa, ɛnyɛ den sɛ wɔbɛyɛ, na ahoɔden wom.
- Mfaso wɔ so kɛse ma mu duru a wɔde siw ano, amemene no dwumadi, aniwa a wohu, ne bere a wonyinsɛn no.
- Mpɛn pii no, ɛnyɛ ɔhaw mma obi a ɔwɔ apɔwmuden sɛ obedi ɛmo biako da biara.
- Sɛ wowɔ tebea horow te sɛ komayare anaa srade a ɛdɔɔso a, wo ne wo duruyɛfo nka nkesua dodow a ɛfata ma wo ho asɛm.
- Ɛho hia yiye sɛ wode nkesua a wɔanoa sie yiye wɔ frigye mu na ama aduan ayɛ nea ahobammɔ wom.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho