Sɛ wonam aguadidan kɛse no fã a ɛfa nhabannuru ho a, so woahu bankye kɔkɔɔ tuntum bi a ne nsusuwii te sɛ asaabo pɛpɛɛpɛ wɔ bankye a wɔde ahyɛ toa mu anaa nea ayow no mu pɛn? Ɛno ne nea yɛreka ho asɛm: Kidney Beans, anaasɛ red peas sɛnea ebinom frɛ no no. Wɔwɔ kɔla abien: kɔkɔɔ a ɛyɛ hann ne kɔkɔɔ tuntum. Ɛwom sɛ ɛyɛ den kakra sen bankye afoforo de, nanso akwahosan mu mfaso a ɛwɔ bankye yi so no som bo kɛse.
Sɛ yɛbɛka no tiawa a, asaabo mu bankye yɛ "common bean" abusua no muni, a ɛne bankye tuntum ne pinto bankye wɔ abusuabɔ. Mprempren wɔabɛyɛ ade titiriw wɔ nnipa a wɔwɔ wiase nyinaa aduan mu, titiriw wɔ Amerika Kesee Fam ne Mfinimfini fam. Enti ma yɛnhwɛ akwahosan ho ahintasɛm akɛse a wɔde asie bankye nketewa yi mu.
Akwahosan mu mfaso bɛn na ɛwɔ asaabo mu bankye a wodi so?
Aduan ho abenfo taa ka sɛ ɛsɛ sɛ bankye yɛ aduan a ahoɔden wom fã titiriw. Nea enti a ɛte saa ne aduannuru a ɛdɔɔso a ɛwɔ wɔn mu. Ɛnyɛ wɔn protein ahiade nko nti na wobetumi de asaabo bankye aka yɛn aduan ho, na mmom sɛ nhabannuru nso.
Nhwehwɛmu ahorow ada no adi sɛ anyɛ yiye koraa no, sɛ obi di nnuaba kuruwa fã da biara a, ɛma akwahosan nyinaa tu mpɔn. Nnipa a wodi nnuaba no so tew srade ne srade a ɛdɔɔso a wodi so bere a wonya aduannuru a ɛho hia pii te sɛ fiber, protein, folate, ne iron .
| Akwahosan so mfaso | Ɔkwan bɛn so na ɛba saa? |
|---|---|
| Ɛbɔ koma akwahosan ho ban | Sɛ wodi asaabo mu bankye sen sɛ wubedi protein a srade pii wom te sɛ nam a, ebetumi aboa ma srade bɔne a ɛwɔ mogya no mu no so atew. Eyi boa kɛse ma komayare ho asiane a ɛwɔ hɔ no so tew. |
| Ɛtew asiane a ɛwɔ hɔ sɛ obi benya kokoram wɔ akyi berɛmo mu no so | Nhama a entumi nnye mu a ɛwɔ eyinom mu no boa ma nkwammoaa a ɛwɔ akyi berɛmo mu no nyin yiye, na nhwehwɛmu ada no adi sɛ ebetumi atew asiane a ɛwɔ hɔ sɛ wobenya kokoram wɔ akyi berɛmo mu no so. |
| Ɛhwɛ asikre dodow a ɛwɔ mogya mu so | Asaabo mu bankye yɛ aduan a glycemic index sua. Eyi kyerɛ sɛ sɛ wodi a, ɛmma asikre dodow a ɛwɔ mogya mu no nkɔ soro mpofirim. Sɛ wodi asaabo mu bankye a wode aduan a ɛma asikre kɔ soro ntɛmntɛm te sɛ aburow ka ho a, ebetumi aboa ma asikre dodow a ɛwɔ mogya mu no ayɛ kɛse denam aburow no a ɛbɛma ayɛ brɛoo no so. |
| Ɛboa ma wohwɛ nipadua mu duru so | Nhama a ɛwɔ saa nnuan yi mu no ma wote nka sɛ wo ho ayɛ wo ma bere a woadi kakraa bi mpo no. Eyi boa ma wodi adidi boro so so na ɛyɛ ahotɔ kɛse ma wɔn a wɔrebɔ mmɔden sɛ wɔbɛtew wɔn mu duru so no. |
Aduannuru bɛn na ɛwɔ aba ketewa yi mu?
Asaabo mu bankye yɛ aduan a ahoɔden wom, titiriw wɔ:
- Dadeɛ
- Manganese a ɛyɛ fɛ
- Folate a wɔde yɛ aduan
- Phosphorus a ɛwɔ nipadua no mu
- Thiamine (Vitamin B1) (Thiamine - Vitamin B1) .
Ɛwɔ aduannuru a ɛho hia pii te sɛ.
Susuw aduannuru a ɛwɔ asaabo mu bankye a wɔde ahyɛ toa mu (a wɔanoa) kuruwa fã mu no ho.
- Calories: 105 na ɛwɔ hɔ
- Protein: gram 7 na ɛwɔ hɔ
- Srade: gram 1
- Carbohydrates: gram 19 na ɛwɔ hɔ
- Fiber: gram 7 na ɛwɔ hɔ
- Asikre: gram 2 na ɛyɛ
Hwɛ sɛnea ahoɔdennuru wom!
Nanso hwɛ yiye paa wɔ eyi ho!
Ɛmfa ho sɛnea asaabo mu bankye ye no, ade biako wɔ hɔ a ɛsɛ sɛ wuhu. Protein bi a awuduru wom a ɛwɔ abɔde mu a wɔfrɛ no Phytohaemagglutinin (PHA) wɔ asaabo mu bankye a wɔannoa anaasɛ wɔannoa no yiye .
Sɛ wɔnom saa awuduru yi a, sɛnkyerɛnne te sɛ akisikuru, ɔfe, ne yafunu a ɛyɛ yaw/akisikuru betumi aba.
Nanso mma ɛnhaw wo! Eyi ano aduru yɛ mmerɛw yiye. Noa asaabo bankye yiye bere nyinaa. Sɛ wɔnoa anaa wɔnoa no yiye a, awuduru yi sɛe koraa.
Nneɛma a ɛho hia sen biara a ɛsɛ sɛ wokae:
- Asaabo Mmoa a Wɔde Gu Toa mu: Wɔde eyinom gu toa mu bere a wɔanoa no koraa wɔ adwumayɛbea hɔ akyi, enti asiane biara nni ho koraa sɛ wobedi afi toa mu tẽẽ.
- Ɛmo a Ayow: Sɛ worenoa bankye a ayow wɔ fie a, hwɛ hu sɛ wobɛnoa no yiye . Ɛyɛ papa sɛ wobɛnoa wɔn wɔ nsu a ɛrefɔw mu anyɛ yiye koraa no simma 30.
- Slow Cooker Kɔkɔbɔ:Nnipa binom de afiri a wɔde noa aduan brɛoo na noa bankye. Nanso, ebia ade a wɔde noa aduan brɛoo no rennyɛ hyew nkɔ soro sɛnea ɛbɛyɛ a ɛbɛsɛe PHA awuduru a ɛwɔ asaabo mu bankye mu no. Enti, wɔmfa afiri a wɔde noa aduan brɛoo nni dwuma bere a worenoa asaabo mu bankye a ayow no nkyerɛ.
- Sɛ wudi nnuaba a wɔannoa anaasɛ ɛnnoa yiye wɔ akwanhyia mu a: Sɛ eyi to wo anaa abofra bi a, mma wo ho nnpopo na kɔ ayaresabea a ɛbɛn wo no ntɛm ara Emergency Department (ETU) . Wubetumi nso afrɛ Ɔman Awuduru Ho Amanneɛbɔbea a ɛwɔ Colombo Ɔman Ayaresabea no akɔhwehwɛ afotu wɔ awuduru a ɛtete saa ho.
- Mframa: Te sɛ bankye afoforo no, asaabo mu bankye betumi ama nnipa binom ayɛ gas na wɔn ho atɔ wɔn. Ɔkwan a eye sen biara a wobɛfa so atew eyi so ne sɛ wode bankye a ayow no bɛhyɛ mu nnɔnhwerew kakraa bi ansa na woanoa, ayi nsu no afi mu, na woanoa wɔ nsu pa mu.
Ɔkwan bɛn so na wɔde asaabo bankye bɛka nnuan a ɛyɛ dɛ ho?
Wɔn nwene a ɛyɛ den ne wɔn kɔla fɛfɛ no ma aduan biara yɛ soronko na ɛyɛ dɛ. Wɔyɛ nsateaa aduan pa nso ma mmofra nkumaa sɛ wɔbɛfa na wɔadi.
- Bɔ mmɔden sɛ wode eyinom bi bɛka nhabannuru salad a yɛyɛ no ho, te sɛ pea curry.
- Wubetumi ayɛ chili a ɛyɛ dɛ a wɔmfa afifide nni dwuma denam nneɛma te sɛ bankye ne chickpeas a wode bɛfra mu no so.
- Fa ngo yɛ asaabo bankye sɛ aduan a ɛyɛ soronko a wode bɛka aburow ho.
- Wubetumi nso de ahyɛ pasta salad mu na ama protein a ɛwom no akɔ soro.
Wo nso wubetumi de asaabo mu bankye ahyɛ wo da biara da aduan mu wɔ akwan horow so na woatwa akwahosan mu mfaso a ɛyɛ nwonwa no. Nanso kae sɛ, ɛsɛ sɛ wonoa wɔn yiye!
Nkrasɛm a Wɔde Kɔ Fie
- Asaabo mu bankye yɛ aduan a ahoɔdennuru pii wom a ɛboa ma komayare, asikreyare ano aduru, kokoram ho asiane so tew, ne mu duru a wɔde siw ano.
- Esiane sɛ awuduru bi a wɔfrɛ no Phytohaemagglutinin (PHA) wɔ asaabo mu bankye a wɔannoa anaasɛ wɔannoa no yiye nti, ɛho hia sɛ wɔnoa no yiye bere nyinaa.
- Wɔanoa asaabo mu bankye a wɔde ahyɛ toa mu dedaw, enti asiane biara nni ho koraa sɛ wubedi ntɛm ara.
- Sɛ worenoa nnuaba a ayow a, ɛbɛyɛ papa sɛ wobɛnoa wɔ nsu a ɛrehuruw mu sen sɛ wode afiri a wɔde noa brɛoo, a ɛnoa wɔ ɔhyew a ɛba fam bedi dwuma.
- Sɛ wowɔ w’aduan anaa ayaresa tebea bi ho dadwen bi a, hwehwɛ afotu fi w’abusua oduruyɛfo (oduruyɛfo) hɔ bere nyinaa.
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