Sɛ wokɔ sotɔɔ bi mu a, ɛbɛyɛ sɛ woahu sɛ nnuaba ahorow ahorow wɔ hɔ, ɛnte saa? Nea ɛka cashew, atoko, ne almond ho no, macadamia nnuaba yɛ nnuaba bi a agye din kɛse wɔ Sri Lanka. Nnipa binom ka sɛ saa nnuaba yi a ɛyɛ dɛ te sɛ bɔta na ne bo yɛ den kakra no yɛ aduan a ɛboro so. Nanso, afoforo susuw sɛ ɛnyɛ papa sɛ wobedi efisɛ ngo pii wom. Dɛn ne asɛm ankasa a ɛwɔ eyi akyi? Ɛnnɛ, momma yɛnka macadamia nnuaba ne ne mfaso ne ɔhaw ahorow ho asɛm kɛkɛ.
Nea edi kan koraa no, dɛn ne Macadamia Nuts?
Sɛ yɛbɛka no tiawa a, macadamia yɛ nnuaba a enyin wɔ nnua te sɛ mango ne cashew so. Wodii kan gyee din wɔ Australia, nanso seesei wodua wɔ Hawaii, Afrika, ne Asia aman bi mu. Nea ɛma wɔyɛ soronko ne wɔn dɛ a ɛyɛ mmerɛw na ɛte sɛ bɔta. Wubetumi adi wɔn a wɔannoa anaasɛ wode aka w’aduan ho.
Bere bi a atwam no, na nnipa pii suro sɛ wobedi nnuaba esiane sɛ srade pii wom nti. Nanso seesei, nhwehwɛmu foforo ada no adi sɛ sɛ obi di nnuaba wɔ ɔkwan a ɛfata so a , eye ma nipadua no yiye. Macadamia nnua nso wɔ srade bi a eye ma nipadua no. Wɔfrɛ no ``srade a ɛyɛ monounsaturated``. Saa srade yi betumi atew asiane a ɛwɔ hɔ sɛ obi benya komayare ne asikreyare a ɛto so abien no so.
Akwahosan mu mfaso bɛn na ɛwɔ macadamia nnuaba so?
Okay, afei momma yɛnhwɛ su akɛse a ahintaw wɔ dompe ketewa yi mu.
1. Ɛboa ma wo koma nya apɔwmuden
Ebia woate srade a ɛwɔ yɛn nipadua mu no ho asɛm. Ɛwɔ ahorow abien: ‘srade pa’ (HDL) ne ‘srade bɔne’ (LDL). Macadamia nnuaba betumi aboa ma srade bɔne yi dodow so atew. Wɔboa nso ma ɔfe a ɛwɔ nipadua no mu a ɛne komayare wɔ abusuabɔ no so tew, na ɛma mogya ntini no akwahosan tu mpɔn. Eyi kyerɛ sɛ macadamia nnuaba kakraa bi a wubedi da biara no betumi aboa ma woabɔ wo ho ban afi komayare te sɛ ahrawa mu ntini mu yare ho.
2. Ɛtew asiane a ɛwɔ hɔ sɛ obi benya asikreyare ne nipadua mu nneɛma a ɛsakra no so
Metabolic syndrome yɛ tebea horow kuw bi a nea ɛka ho ne mogya mmoroso, asikre dodow a ɛkɔ soro, yafunu mu srade, ne srade pa a ɛba fam. Saa tebea horow yi ma asiane a ɛwɔ hɔ sɛ obi benya akisikuru, asikreyare, ne komayare daakye no yɛ kɛse.
Srade ne nhama a ɛyɛ monounsaturated a ɛwɔ macadamia nnuaba mu no betumi aboa ma asikre dodow a ɛwɔ mogya mu no so. Enti, nnipa a wɔwɔ asikreyare a ɛto so abien mpo betumi de macadamia nnuaba aka wɔn aduan ho wɔ ɔkwan a ɛfata so, bere a wɔne wɔn duruyɛfo akasa awie no.
3. Ɛboa aduan a wɔyam no
Mmoawa a mfaso wɔ so pii wɔ yɛn dwensɔtwaa mu. Saa mmoawa yi ho hia yɛn akwahosan paa. Nhama a ɛtumi nwura mu a ɛwɔ macadamia nnuaba mu no yɛ adwuma sɛ aduan ma mmoawa pa yi. Ɛte sɛ aduannuru a wɔde yɛ afifide. Wɔfrɛ eyi sɛ ``prebiotic'' adeyɛ. Eyi ma aduan a wɔyam no yɛ mmerɛw na ɛtew ɔfe a ɛwɔ dwensɔtwaa no mu no so.
4. So worebɔ mmɔden sɛ wobɛtew wo mu duru so?
"Wobɛyɛ dɛn atumi atew wo mu duru so denam biribi a ngo wom a wubedi so?" ebia woresusuw ho. Nanso nokware no yɛ soronko. Macadamia nnuaba wɔ fiber ne protein pii, enti sɛ wudi kakraa bi a, ebetumi aboa wo ma woate nka sɛ woama . Eyi bɛboa wo ma woadi w’akɔnnɔ so na woakwati adidi boro so. Nokwarem no, nhwehwɛmu bi a wɔyɛe wɔ Japanfo mmea so daa no adi sɛ adapɛn 3 akyi no, wɔn a wodii macadamia nnuaba no mu duru so tew sen wɔn a wodii bɔta anaa akutu ngo no.
Nanso kae sɛ, eyinom mu ahoɔdennuru dɔɔso, enti sɛ wopɛ sɛ wo mu duru so tew a, ɛsɛ sɛ wohwɛ yiye wɔ dodow a wudi da biara no ho.
5. Eye ma nnompe ne honam ani akwahosan nso
Calcium, magnesium, ne potassium yɛ nneɛma a ɛho hia ma nnompe a ɛyɛ den. Macadamia nnuaba yɛ aduannuru yi fibea pa. Nnuru a wɔfrɛ no tocotrienols ( vitamin E bi ) ne squalene nso wɔ mu, na ɛboa ma honam ani hwɛbea bɔ ho ban fi nwi ne nwi ho.
Aduandi ho nsɛm a ɛfa macadamia nnuaba ho
Macadamia nnuaba mu asikre ne carbohydrates sua fi awosu mu. Momma yɛnhwɛ aduannuru a ɛwɔ ounce biako (bɛyɛ nnuaba 10-12) mu.
| Nnuannuru afã | Kɛseɛ |
|---|---|
| Calories a ɛwɔ nipadua no mu | 204 na ɛwɔ hɔ |
| Protein a ɛwɔ nipadua no mu | gram 2.24 na ɛwɔ hɔ |
| Kɛseɛ | gram 21.5 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | gram 3.9 na ɛyɛ |
| Fiber a ɛyɛ den | gram 2.44 na ɛyɛ |
| Asikyire | gram 1.3 na ɛyɛ |
Dodow ahe na eye sɛ wobedi?
Sɛnea wubetumi ahu wɔ pon yi so no, eyinom mu ahoɔdennuru dɔɔso kakra. Susuw ho hwɛ, sɛ wudi macadamia nnuaba bɛyɛ kuruwa fã a, ɛwɔ ahoɔden bɛyɛ 475. Ɛno ne aduan a nnipa binom di yɛ pɛ. Enti, sɛ wubenya mfaso a ɛwɔ saa nnuaba yi so a, ɛho hia sɛ wudi sɛnea ɛsɛ . Sɛ wodi bɛyɛ nnuaba 10-12 da biara a, ɛdɔɔso.
Wobɛyɛ dɛn de eyinom aka aduan ho?
Mprempren wobetumi anya Macadamia nnuaba wɔ aguadidan akɛse mu wɔ Sri Lanka. Wubetumi atɔ wɔn a wɔde nkyene, nkyene nnim, wɔayam, ne nea wɔannoa. Sɛ woyɛ obi a ɔhwɛ nkyene so a, kenkan nkyerɛwde a ɛwɔ packet no so no. Fa eyinom sie foforo, wɔ ade a mframa ntumi nkɔ mu mu, wɔ dan mu hyew mu. Sɛ wopɛ sɛ wode sie bere tenten a, wubetumi nso de asie frigye mu.
- Sɛ́ anka wode croutons bɛhyɛ salad so no, fa macadamia nnuaba bi ka ho.
- Fa macadamia nnuaba a wɔatwitwa bi ka w’anɔpaduan ho (oatmeal, granola).
- Fa ka ho bere a woreyɛ nneɛma te sɛ keeki, bisket, ne paanoo no.
- Di raw sɛ aduan a wɔde di dwuma.
Hwɛ yiye wɔ allergy ho!
Eyi ho hia paa. Macadamias yɛ dua mu nnuadewa bi. Sɛ wo ho nyɛ wo den wɔ nnua mu nnuaba afoforo te sɛ cashews, almonds, anaa walnuts ho a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woadi macadamias.
Ɛtɔ mmere bi a, ebia wo ho yɛ wo hyew wɔ nnuaba bi ho nanso ɛnyɛ foforo. Nanso ɛnyɛ adwene pa sɛ wode wo ho bɛto asiane mu. Sɛ wudi nnuaba ahorow yi mu biako na wunya sɛnkyerɛnne a ɛwɔ ase ha no a, hwɛ yiye.
- Wora a ɛyɛ wo yaw anaasɛ ɛyɛ wo yaw
- Anofafa a ɛho ahonhon
- Ano ne menewa a ɛyɛ wo yaw, a ɛte sɛ nea wo menewa asiw
- Hwene a ɛretu
- Yafunu mu yaw anaasɛ akisikuru
Wɔ nnipa binom fam no, saa `(Tree Nut)` allergy yi betumi ayɛ den yiye. Ebetumi akɔ so akɔ tebea a egye ntɛmpɛ a ɛde nkwa to asiane mu a wɔfrɛ no `(Anaphylaxis).` Sɛ wowɔ akisikuru a emu yɛ den a, ɛho hia sɛ wode aduru a egye ntɛmpɛ te sɛ `(EpiPen)` a wo duruyɛfo akyerɛw wo no kɔ bere nyinaa.
Nkrasɛm a Wɔde Kɔ Fie
- Macadamia nnuaba yɛ aduan a ahoɔden wom a srade a ahoɔden wom, vitamin, ne mineral pii wom.
- Eyinom boa kɛse ma koma akwahosan, ɛtew asikreyare ho asiane so, ne honam ani akwahosan.
- Esiane sɛ calories pii wom nti, sɛ wudi da biara da a, ɛho hia sɛ woma w’adwene si dodow no so . Aba 10-12 da biara boro nea ɛdɔɔso.
- Sɛ wo ho yɛ wo hyew wɔ nnuaba ahorow afoforo ho a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woadi macadamias.
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