Yɛn nyinaa ahu nnuaba ahorow ahorow bere a yɛkɔ sotɔɔ mu no. Te sɛ cashew, atoko, ne almond no, hazelnut nso yɛ nnuaba a ɛyɛ dɛ yiye na ɛma apɔwmuden. Ebia woadi wɔn ne chocolate. Wɔte sɛ bɔɔl ketewaa bi a ne kɛse bɛyɛ sɛ aboɔden abo kɛse. Sɛ wodi wɔn a wɔannoa a, ɛyɛ mmerɛw a wɔde ‘chili’ akata so. Nanso akwahosan mu mfaso a ahintaw wɔ nnuaba nketewa yi mu no nyɛ nea ɛho nhia. Enti ɛnnɛ, momma yɛnka sɛnea nnuaba a ɛyɛ nwonwa a wɔfrɛ no hazelnuts yi ye ma yɛn nipadua no ho asɛm.
Dɛn ne akwahosan mu mfaso atitiriw a ɛwɔ hazelnut so?
Hazelnuts nyɛ aduan a ɛyɛ dɛ kɛkɛ. Wɔyɛ ɔkwan pa a yɛfa so nya protein a efi afifide mu na yɛma yɛn nipadua nya ahoɔden ntɛmntɛm. Nea ɛka ho no, mfaso afoforo pii wɔ so. Ma yɛnhwɛ mfaso atitiriw a ɛwɔ so.
1. Ɛboa ma wo koma nya apɔwmuden
Susuw ho hwɛ, yɛn koma te sɛ engine a ɛwɔ yɛn nipadua mu. Enti ɛho hia dɛn sɛ yɛhwɛ so yiye? Hazelnuts yɛ aduan a Omega-3 srade pii wom . Saa Omega-3 ahorow yi te sɛ koma no adamfo paa. Nhwehwɛmu ada no adi sɛ wɔwɔ tumi a ɛyɛ nwonwa a ɛma komayare ho asiane so tew.
Ɛnyɛ ɛno nko, na mmom nnuru a ano yɛ den a ɛko tia ɔyare mmoawa pii wɔ hazelnuts mu . Sɛ yɛbɛka no tiawa a, saa nnuru a ekum ɔyare mmoawa yi brɛ nkwammoaa a ɛwɔ yɛn nipadua mu a ɛsɛe no ase, kyerɛ sɛ, oxidative stress . Saa oxidative stress yi ne nea ɛde nyarewa te sɛ mogya mmoroso ba. Phenolic nnuru a ɛwɔ hazelnuts mu no boa ma srade bɔne a ɛwɔ yɛn nipadua mu no so tew na ɛma ɔfe a ɛho nhia wɔ nipadua no mu no so tew. Sɛ eyinom nyinaa bom a, yɛn koma ani gye na ɛyɛ apɔwmuden.
2. Ebia ɛbɛboa ma kokoram ho asiane no so atew
Asɛmfua kokoram no ma yesuro. Sɛnea yɛadi kan aka ho asɛm no, oxidative stress a ɛkɔ soro no betumi ama asiane a ɛwɔ hɔ sɛ obi benya kokoram ahorow bi no ayɛ kɛse. Enzyme ahorow a ɛko tia ɔyare mmoawa te sɛ manganese superoxide dismutase a ɛwɔ hazelnuts mu no betumi aboa ma oxidative stress yi so atew na asiw kokoram ho asiane ano.
Nea ɛho hia sen biara no, vitamin E pii wɔ hazelnuts mu Vitamin E te sɛ kyɛm a ɛbɔ yɛn nipadua mu nkwammoaa ho ban fi ɔsɛe a ebetumi de kokoram aba no ho.
Bio nso, hazelnuts yɛ nnuru a wɔfrɛ no proanthocyanidins , a wogye di sɛ ɛboa ma kokoram ho asiane so tew fibea kɛse. Nhwehwɛmu a wɔyɛe wɔ afiri a wɔde sɔ hwɛ ne mmoa so ada no adi sɛ ebia saa nnuru yi bɛboa ma wɔasiw kokoram ahorow bi ano na wɔasa. Ɛwom sɛ nhwehwɛmu pii ho hia na ama wɔahu sɛ ebia saa nsunsuanso ahorow yi yɛ pɛ wɔ nnipa so de, nanso nea wɔahu ntɛm yi yɛ nea ɛhyɛ bɔ kɛse.
Momma yɛnhwɛ aduannuru a ɛwɔ hazelnuts mu.
Hazelnuts nni srade biara koraa. Mmom no, srade a ahoɔden wom te sɛ omega-3 a eye ma koma no wɔ mu. Eyinom ma yɛn nipadua nya ahoɔden pa.
Nea ɛka ho no, hazelnut yɛ vitamin ne mineral ahorow a wɔkora so. Nea ɛwɔ mu ni:
- Vitamin E a ɛwɔ nipadua no mu
- Thiamine (vitamin B1) .
- Magnesium a wɔde yɛ adwuma
- Kɔpa
- Manganese a ɛyɛ fɛ
- Vitamin B6 a ɛwɔ nipadua no mu
- Folate a wɔde yɛ aduan
- Phosphorus a ɛwɔ nipadua no mu
- Potassium a wɔde yɛ nneɛma
- Zinc (Tuttanagam) .
Eyinom nyinaa ho hia ma nneɛma ahorow a ɛkɔ so wɔ yɛn nipadua mu.
| Aduandi ho nsɛm a ɛfa hazelnuts gram 50 (packet 1 a gram 50 wom) ho . | |
|---|---|
| Aduan a wɔde ma no su | Kɛseɛ |
| Calories (ahoɔden) . | 314 na ɛwɔ hɔ |
| Kɛseɛ | 30.4 na ɛyɛ gram |
| Cholesterol a ɛwɔ mogya mu | 0 miligram na ɛyɛ |
| Sodium a wɔde yɛ nneɛma | 0 miligram na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | 8.35 na ɛyɛ gram |
| Fiber a ɛyɛ den | 4.85 na ɛyɛ gram |
| Asikyire | gram 2.17 na ɛyɛ |
| Protein a ɛwɔ nipadua no mu | 7.5 na ɛyɛ gram |
So eye sɛ wubedi sɛnea wopɛ esiane sɛ eye ma wo nti? - a momma yenhwe yie wo dodoo no ho!
Eyi yɛ asɛm a ɛho hia paa. Nnuadewa te sɛ hazelnuts yɛ bɛyɛ 80% srade. Ɛwom sɛ eyinom mu dodow no ara yɛ srade a ahoɔden wom de, nanso ɛho hia sɛ wokae sɛ srade gram biako mu ahoɔdennuru boro carbohydrates anaa protein gram biako mu mmɔho abien.
Ɛno kyerɛ sɛ, sɛ wudi hazelnuts akuwakuw bi a, wubetumi de calories pii aka wo nipadua ho a wunhu mpo. Enti, ɛho hia paa sɛ wohwɛ yiye wɔ dodow a wudi ho. Ade a eye sen biara ne sɛ wubesusuw dodow a wuhia da koro, te sɛ kuruwa ketewaa bi, sen sɛ wubedi hazelnut packet biako prɛko pɛ. Afei wubetumi anya aduan a ahoɔden wom yi mu anigye a wubedi so.
Ade foforo nso ne sɛ, sɛ wɔde asikre, chocolate, anaa nkyene kata so kɛse a, akwahosan mu mfaso a ɛwɔ saa nnuaba yi so no betumi ayera. Sɛ woredi hazelnuts esiane akwahosan mu mfaso nti a, bɔ mmɔden sɛ wobɛtwe wo ho afi chocolate ne nea nkyene wom no ho sɛnea wubetumi biara na di no sɛnea ɛte wɔ awosu mu.
Ɔkwan bɛn so na wode hazelnuts bɛka w’aduan ho?
Wobetumi adi hazelnut a wɔayɛ no foforo a ɛnyɛ den denam nea wobeyi afi mu na wɔadi nnuadewa a ɛwɔ mu no so. Nanso wubetumi de aka w’aduan a wudi da biara nso ho. Eyi bɛma aduan no ayɛ dɛ ne aduannuru soronko bi. Hazelnuts ne nneɛma te sɛ chocolate, borɔdɔma, banana, ne caramel kɔ yiye.
Nnuan a ɛyɛ dɛ a wubetumi de hazelnut ayɛ ni:
- Bisket ne kukisi a wɔde yɛ aduan
- Abodoo ahorow
- Muffins a wɔde yɛ nneɛma
- Nnuaba keeki
- Brownies a wɔde yɛ nneɛma
- Salad (wobetumi atetew mu asinasin na wɔde apete so) .
- Soup ahorow bi
- Wubetumi nso de kakra aka yɛn oatmeal akutu anaa yogurt mpo ho.
Sɛ wowɔ biribi a ɛhaw wo wɔ biribi a ɛte sɛɛ a wode bɛka w’aduan ho, titiriw sɛ wowɔ ayaresa mu tebea afoforo a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa ho.
Nkrasɛm a Wɔde Kɔ Fie
- Hazelnuts ye paa ma wo koma akwahosan efisɛ ɛwɔ omega-3s ne antioxidants pii.
- Vitamin E ne nneɛma afoforo a ɛwɔ eyinom mu no betumi aboa ma kokoram ho asiane no so atew.
- Ɛwom sɛ hazelnut yɛ nea ahoɔden wom de, nanso ahoɔdennuru pii wom, enti hwɛ yiye wɔ dodow a wudi ho. Nsa biako da biara dɔɔso.
- Sɛ́ anka wubedi hazelnuts a wɔde asikre, nkyene, anaa chocolate akata so no, di abɔde mu hazelnuts a wɔannoa bere biara a ɛbɛyɛ yiye.
- Sɛnea ɛte wɔ aduan biara ho no, etu mpɔn kɛse sɛ wode hazelnuts bɛka aduan a ɛkari pɛ ho.
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