So woate aduaba a wɔfrɛ no Mandarin Oranges yi ho asɛm? Ebia woahu na woadi. Eyinom yɛ aduaba a ɛka citrus abusua no ho, te sɛ borɔdɔma, lemon, ne bobe aba a yɛn nyinaa nim no yiye no ara pɛ. Sɛ wɔde toto borɔdɔma a wɔtaa de di dwuma ho a, saa mandarin yi sua, ɛyɛ dɛ, na ɛnyɛ den sɛ wobetutu. Ɛbɛyɛ wo nwonwa sɛ wubehu mfaso pii a ahintaw wɔ aduaba ketewa yi mu ama wo nipadua!
Dɛn nti na mandarin akutu yi ye saa?
Mandarins nyɛ aduaba a ɛyɛ dɛ na ɛnyɛ den sɛ wobedi kɛkɛ. Wɔyɛ super nutritional powerhouse a vitamin, mineral, ne antioxidants ahyɛ mu ma. Eyinom nyinaa ho hia na ama yɛn nipadua akɔ so anya apɔwmuden. Momma yɛnhwɛ akwahosan mu mfaso atitiriw a wubetumi anya afi aduaba ketewaa a ɛyɛ dɛ yi a wubedi mu.
1. Tumi a wotumi ko tia nyarewa
Susuw ho hwɛ, citrus nnuaba te sɛ mandarin ne tangerines nya ne kɔla fɛfɛ a emu dɔ a ɛyɛ borɔdɔma fi nnuru a wɔfrɛ no `(Beta-carotene)` ne `(Beta-cryptoxanthin) mu.` Eyinom yɛ nnuru a ɛko tia ɔyare mmoawa a tumi wom. Nhwehwɛmu nso ada no adi sɛ wobetumi atew asiane a ɛwɔ hɔ sɛ wobenya kokoram ahorow bi no so.
Nea ɛyɛ nwonwa no, beta-carotene ne beta-cryptoxanthin pii wɔ saa mandarin ahorow yi mu sen akutu a wɔtaa de di dwuma no.
Yɛn nipadua dan saa nneɛma abien yi ma ɛbɛyɛ vitamin A. Vitamin A ho hia ma nipadua no mu tumi a ɛko tia nyarewa a ɛyɛ papa, yehu ade yiye, na nipadua no nyin yiye.
Mandarins nso yɛ vitamin C fibea a ɛdɔɔso. Eyi nso yɛ aduannuru a ɛho hia ma nipadua no mu tumi a ɛko tia nyarewa no dwumadi, honam ani akwahosan, ne kuru a ɛsa. Ade a ɛho hia sen biara a ɛsɛ sɛ wokae ne sɛ wo nipadua no twe vitamin C fi abɔde mu nnuan te sɛ eyinom mu yiye sen vitamin C dodow a wɔnom sɛ aduru.
2. Ɛboa ma wɔhwɛ srade dodow so
Mandarins yɛ aduan a ɛyɛ dɛ a srade a ɛwɔ nipadua no mu biako mpo nni mu. Enti wubetumi de aka w’aduan ho a wunsuro biara. Fiber a ɛtumi nwura mu dodoɔ pa na ɛwɔ mu . Saa nhama yi ma wote nka sɛ wo ho ayɛ wo ma bere a woadi kakraa bi mpo awie no.
Wɔada no adi sɛ soluble fiber boa ma "srade bɔne" a ɛwɔ yɛn mogya mu no so tew. Yɛfrɛ saa srade bɔne yi wɔ aduruyɛ mu sɛ LDL srade . Eyi betumi ayɛ kɛse wɔ mogya ntini no mu na ɛde komayare aba. Enti, sɛ wo LDL dodow so tew a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya komayare anaa akisikuru no so.
3. Ɛboa ma mogya mmoroso so tew
Fiber a ɛwɔ mandarin mu nso boa ma wotumi siw mogya mmoroso ano. Saa tebea yi betumi afi aduan a srade pii wom a wodi, nsa pii a wɔnom, anaa sigaretnom mu aba. Sɛ wɔanhyɛ no yiye a, ebetumi ama obi anya komayare. Nnuaba a ahoɔdennuru pii wom a wubedi no betumi aboa ma wo mogya so atew na woanya asetra pa.
Ɛnyɛ ɛno nko, na mmom aduru bi a wɔfrɛ no potassium nso wɔ mandarin mu . Potassium boa ma woyi sodium (nkyene) a ɛboro so fi nipadua no mu. Ɛboa nso ma mogya mmoroso so tew denam nhyɛso a ɛwɔ mogya ntini no afasu mu a ɛma ɛyɛ mmerɛw no so.
4. Sɛ wɔbɛhyɛ nnompe mu den
Potassium akyi no, nnuru a wɔfrɛ no calcium ne magnesium nso wɔ mandarin mu . Wɔahu sɛ nnipa a wɔde saa nneɛma abiɛsa yi pii ka wɔn aduan ho no wɔ nnompe mu nneɛma pii. Sɛ yɛbɛka no tiawa a, eyi kyerɛ sɛ wo nnompe mu yɛ den na ɛnyɛ mmerɛw sɛ ebebubu.
Aduandi ho nsɛm a ɛfa mandarin ho
Mandarins yɛ dɛ fi awosu mu, enti ɛho nhia sɛ wode asikre foforo ka ho na ama ayɛ dɛ. Wɔyɛ ano aduru kɛse bere a w’ani bere biribi a ɛyɛ dɛ no. Srade ne sodium nso nni mu, na ɛma wɔyɛ aduan a ahoɔden wom yiye.
Aduannuru a ɛwɔ mandarin a wɔtaa de di dwuma a ne kɛse bɛyɛ nsateakwaa 2 1⁄2 mu ni:
| Aduan a wɔde ma no su | Kɛseɛ |
|---|---|
| Calories a ɛwɔ nipadua no mu | 47. Ɔde ne nsa kyerɛɛ ne so |
| Protein a ɛwɔ nipadua no mu | 1 gram |
| Kɛseɛ | 0 grams na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | gram 12 na ɛyɛ |
| Fiber a ɛyɛ den | gram 2 na ɛyɛ |
| Asikyire | gram 9 na ɛyɛ |
Hwɛ yiye bere a worepaw mandarin na woredi no.
Wɔ mandarin a wɔde ahyɛ toa mu a wɔtɔ sɛ nnuaba a wɔayɛ no foforo akyi no, wobetumi anya nso wɔ gua so. Nanso, ɛtɔ mmere bi a nkyerɛwde a ɛwɔ saa nkankyee yi so no betumi adaadaa nkurɔfo. Enti, ɛho hia yiye sɛ wokenkan nea wɔakyerɛw so no yiye ansa na woapaw toa.
- Wɔn a wɔakyerɛw wɔn din sɛ "wɔ light syrup mu" no de asikre aka ho.
- Ebia nneɛma a wɔde ahyɛ mu a ɛka sɛ "wɔmfa asikre biara nka ho" ne "wɔahyɛ nsu mu" no wɔ nneɛma a wɔde yɛ dɛ a wɔde ayɛ nneɛma.
- Enti, sɛ wopɛ sɛ wunya vitamin C dodow a eye sen biara ne calories kakraa bi a, hwehwɛ nea wɔakyerɛw so sɛ "wɔ nsu mu."
Mandarin a wobedi no yɛ mmerɛw yiye. Fa wo nsa abien nyinaa kura nnuaba no mu, na ma ɔfã a ɛyɛ tratraa no nkɔ soro. Afei fa wo nsateaa no bɔ akuturuku no mu wɔ mfinimfini. Afei peel no befi hɔ ntɛm ara. Sɛ wotutu nnuaba no mu wie a, nea ɛsɛ sɛ wopaapae nnuaba no mu abien na wudi nea ɛyɛ dɛ no ara kwa.
Wubetumi de mandarin akutu a wɔayɛ no foforo aka nneɛma te sɛ eyinom ho na ama w’aduan ayɛ dɛ kɛse mpo:
- Nnuaba anaa nhabannuru salad
- Nnuaba kebabs
- Smoothies a wɔde yɛ aduan
- Oatmeal a wɔde yɛ aduan
- Yogurt (yogurt a wɔde ayɛ aduan) .
Sɛ wowɔ ayaresa tebea bi anaasɛ wowɔ aduan ho haw bi a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa ho.
Nkrasɛm a Wɔde Kɔ Fie
- Mandarin akutu yɛ nnuaba a ɛma nipadua no tumi ko tia nyarewa, na vitamin C ne vitamin A pii wom.
- Ne fiber ne potassium boa ma ɛhyɛ srade bɔne (LDL) ne mogya mmoroso so.
- Ɛhyɛ nnompe mu den efisɛ calcium, magnesium, ne potassium wom.
- Eyinom fi awosu mu yɛ dɛ, srade nni mu, na ɛnyɛ den sɛ wobedi nnuan a ahoɔden wom.
- Sɛ woretɔ mandarin a wɔde ahyɛ toa mu a, paw nea wɔakyerɛw so sɛ "wɔ nsu mu" a asikre anaa nneɛma a wɔde yɛ dɛ nka ho.
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