Nkwaa yɛ ade a ɛho nhia wɔ anɔpaduan pon so wɔ yɛn afie mu. Nnipa binom di no a wɔanoa, ebinom yɛ omelet, na afoforo nso ani gye ho sɛ wobedi nantwinini aniwa a wɔde paanoo ka ho. Nkesua a yɛn nyinaa ani gye ho sɛ yebedi no ye dɛn? Ebinom ka sɛ nkesua a wodi no ma mogya mu srade yɛ kɛse na ɛnyɛ papa mma koma no. Afoforo ka sɛ nkesua yɛ aduan a ɛboro so a aduannuru mu mfaso horow ahyɛ mu ma. Enti dɛn na eyi fa ho ankasa? Momma yɛnka eyi ho asɛm pɛpɛɛpɛ na ɛnyɛ den nnɛ.
So nkesua ye ma nipadua no ankasa? So wɔyɛ bɔne?
Sɛ yɛbɛka no tiawa a, yiw, mpɛn pii no, nkesua ye ma yɛn akwahosan. Vitamin, nneɛma a ɛko tia ɔyare mmoawa, ne protein a ɛyɛ papa pii wɔ nkesua mu. Nanso, ɔhaw bi wɔ hɔ. Ɛne sɛ, srade a ɛwɔ nkesua mu nso dɔɔso kakra . Enti, nkesua dodow a ɛsɛ sɛ wudi da biara no gyina w’akwahosan tebea so.
Afei, nsusuwii bi wɔ hɔ a ɛkyerɛ sɛ srade a ɛwɔ nkesua mu no betumi ama srade bɔne anaa LDL srade a ɛwɔ yɛn mogya mu no ayɛ kɛse. Nhwehwɛmu ahorow bi ada abusuabɔ bi adi wɔ nkesua a wodi ne komayare ntam. Nanso, nhwehwɛmu foforo bi kyerɛ sɛ sɛ wowɔ apɔwmuden a , ɛmo biako a wudi da biara no mma asiane a ɛwɔ hɔ sɛ wubenya komayare no nkɔ soro kɛse. Nokwarem no, nkɛntɛnso a srade a yedi nya wɔ yɛn srade dodow so no sõ sen srade a efi nkesua mu no koraa.
Enti yɛbɛyɛ dɛn asi eyi ho gyinae?
- Sɛ wo srade a ɛwɔ wo mu no ye na wunni tebea horow te sɛ koma ne ntini mu yare a, mpɛn pii no, ɛmo mũ biako a wubedi da biara no nyɛ ɔhaw. Amerika Koma Fekuw no kamfo kyerɛ mpo sɛ ɛmo biako (anaasɛ ɛmo fitaa abien) da biara betumi ayɛ aduan a ahoɔden wom fã.
- Nanso, sɛ wowɔ komayare anaa srade a ɛdɔɔso dedaw a , nyansa wom sɛ wobɛto nkesua dodow a wudi no ano hye ma ayɛ abiɛsa anaa anan dapɛn biara.
- Sɛ woyɛ obi a wowɔ asikreyare (Diabetes Mellitus) , a, ɛsɛ sɛ wohwɛ yiye wɔ srade a ɛwɔ w’aduan mu nso ho, efisɛ ɛda adi sɛ nnipa a wɔwɔ asikreyare no benya srade a ɛdɔɔso.
Ade a ɛho hia sen biara ne sɛ wo ne w’abusua oduruyɛfo bɛkasa ansa na woasi eyi ho gyinae biara na woanya afotu wɔ nkesua dodow a wubetumi adi a ɛfata w’akwahosan ho.
Sɛ srade a ɛwɔ mogya mu ho haw wo a, akwan bi wɔ hɔ a wobɛfa so anya nkesua mu papayɛ. Wubetumi adi ɛmo fitaa no nkutoo sen sɛ wubedi ɛmo mũ no nyinaa. Nanso kae sɛ, sɛ wuyi akutu no a, wohwere aduannuru a ɛsom bo pii, te sɛ vitamin A, D, E, ne K.
Mfaso a ɛyɛ nwonwa a ɛwɔ nkesua a wodi so
Nkesua nyɛ aduan kɛkɛ. Wɔ saa ɛmo ketewa yi mu no, mfaso horow pii wɔ hɔ a ɛsom bo ma yɛn nipadua.
Ɛboa ma wohu ade yiye
Sɛ w’ani nnye karɔt ho nanso wopɛ sɛ w’ani hwɛ ade yiye a, nkesua yɛ ano aduru pa. Nnuru abien a ɛko tia ɔyare mmoawa a wɔfrɛ no lutein ne zeaxanthin dɔɔso wɔ nkesua mu . Nhwehwɛmu ahorow ada no adi sɛ eyinom boa ma yɛn ani nhu bere a yɛrenyin no. Sɛ yedi nkesua daa a, ebetumi atew asiane a ɛwɔ hɔ sɛ yebenya aniwa a ɛyɛ mmerɛw ne aniwa a ɛyɛ mmerɛw, tebea a ɛma yetumi nhu ade yiye bere a yɛrenyin no so.
Ɛsom bo paa ma ɛna ne akokoaa nyinaa bere a wɔyem no.
Nkwaa yɛ ade a ɛsɛ sɛ ɛna a onyinsɛn nya efisɛ aduannuru te sɛ Omega-3 srade ne folate , a ɛho hia ma akokoaa no nyin wɔ awotwaa mu no pii wom.
Folate, anaa folic acid titiriw ho hia na ama akokoaa amemene ne n’akyi berɛmo (neural tube) anyin yiye. Folate a ɛdɔɔso a wubenya ansa na woanyinsɛn ne bere a woanyinsɛn no betumi aboa ma wɔasiw awo mu dɛmdi a emu yɛ den te sɛ spina bifida ano . Omega-3s nso boa ma asiane a ɛwɔ hɔ sɛ wɔbɛwo ntɛm, preeclampsia, ne adwenemhaw so tew.
Ebia asiane a ɛwɔ hɔ sɛ obi benya ɔyare a ɛma obi hwe ase no so atew
Nhwehwɛmu pii ada no adi sɛ nkesua a wodi no brɛ asiane a ɛwɔ hɔ sɛ obi benya akisikuru ne komayare no ase. Ade a ɛho hia sɛ yɛkae ne sɛ mfaso wɔ nkesua so kɛse bere a wodi no sɛnea ɛsɛ sɛ aduan a ɛkari pɛ no fã no.
Momma yensua aduannuru a ɛwɔ nkesua mu no ho ade pɛpɛɛpɛ.
Ɛmo yɛ aduannuru kɛse a ɛwɔ ade ketewaa bi mu. Protein a ɛwɔ nkesua mu no betumi aboa ma ɔkɔm so atew na ama woate nka bere tenten. Nokwarem no, nkesua yɛ protein fibea a edi mũ . Ɛno kyerɛ sɛ amino acid ahorow akron a ɛho hia a yɛn nipadua no ankasa ntumi nyɛ no nyinaa wɔ mu.
| Aduandi a ɛwɔ ɛmo kɛse bi mu (bɛyɛ gram 50) . | |
|---|---|
| Nnuannuru afã | kɛse ( bɛyɛ .) . |
| Calories a ɛwɔ nipadua no mu | 70 na ɛwɔ hɔ |
| Protein a ɛwɔ nipadua no mu | 6 gram |
| Srade nyinaa (Srade) . | gram 4 na ɛyɛ |
| Cholesterol a ɛwɔ mogya mu | miligram 207 na ɛwɔ hɔ |
| Carbohydrates a ɛwɔ nipadua no mu | 0 grams na ɛyɛ |
| Sodium a wɔde yɛ nneɛma | miligram 65 na ɛyɛ adwuma |
Afei nso, aduannuru a ɛho hia ma amemene no dwumadi te sɛ vitamin A, vitamin D, vitamin B12, riboflavin, folate, iron, selenium, zinc, ne choline pii wɔ nkesua mu .
Egg white aduannuru a wɔde ma
Sɛ wopɛ sɛ wotew calories, srade, ne srade so na wunya protein mfaso a ɛwɔ nkesua so nkutoo a, ɛmo fitaa yɛ ɔkwan pa a wobɛfa so. Srade ne srade a ɛwɔ ɛmo mu no nyinaa wɔ ɛmo no mu.
Wɔ fitaa a ɛyɛ ɛmo kɛse bi mu nkutoo:
- Protein gram 4 na ɛwɔ mu
- Sodium miligram 55 na ɛyɛ adwuma
- Selenium a ɛyɛ microgram 6.6
- Potassium miligram 53.8 na ɛwom.
Susuw saa nneɛma yi ho bere a worenoa nkesua no
Nkesua a wɔnoa ne ɔkwan a ɛyɛ mmerɛw sen biara a wɔfa so siesie. Nea ɛka ho no, wobetumi afa akwan horow so ayɛ, te sɛ omelet, nkesua a wɔayam, ne nkesua a wɔayam.
Nanso kae sɛ aduannuru a ɛwɔ nkesua mu no betumi ayɛ soronko a egyina sɛnea wɔnoa no so. Sɛ nhwɛso no, sɛ wɔnoa anaasɛ wɔkyere mmoa a wɔkyere wɔn sie a, ɛkora aduannuru so sen sɛ wɔbɛhyew no mu dɔ. Ɔkwan a eye sen biara a wobɛfa so anya aduannuru pii afi ɛmo mu ne sɛ wobɛnoa no wɔ gya a ano nyɛ den so, na wode ngo kakraa bi a ahoɔden wom (te sɛ akutu ngo) bedi dwuma.
Nea ɛho hia: Bere biara a wode samina ne nsu hohoro wo nsa yiye bere biara a wode nkesua a wɔannoa bedi dwuma, titiriw bere a woretetew nkesua a wɔayam no mu ne fitaa no mu no, efisɛ asiane wɔ hɔ sɛ wubenya ɔyare mmoawa te sɛ Salmonella .
Nkrasɛm a Wɔde Kɔ Fie
- Nkwaa yɛ aduan a ahoɔdennuru pii wom, na protein, vitamin, ne mineral pii wom.
- Mpɛn pii no, ɛnyɛ ɔhaw mma obi a ɔwɔ apɔwmuden sɛ obedi ɛmo mũ biako da biara.
- Sɛ wowɔ tebea horow te sɛ komayare, srade a ɛdɔɔso, anaa asikreyare a, wo ne wo duruyɛfo nkasa mfa nkesua dodow a wudi dapɛn biara no ano hye ho.
- Cholesterol ne srade, ne vitamin ahorow a ɛsom bo wɔ nkesua mu. Protein pii wɔ nkesua fitaa mu.
- Sɛ worenoa nkesua a, ɛyɛ papa sɛ wode ngo bɛhyew anaasɛ wobɛnoa no wɔ ngo a ɛba fam mu sen sɛ wobɛhyew no mu dɔ.
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