Mprempren, yɛn mu pii werɛ afi yɛn nnuan dedaw a ahoɔden wom na yɛasua aburow ne paanoo esiam, ɛnte saa? Nanso so wunim sɛ aburow te sɛ sorghum, atoko, ne atoko nyɛ aduan kɛkɛ, nokwarem no, ɛyɛ nnuan a ɛboro so a aduannuru wom. Saa nneɛma yi yɛ ahintasɛm a ɛkyerɛ sɛnea na yɛn nananom wɔ apɔwmuden na wɔn ho yɛ den bere bi a atwam no mu biako. Enti ɛnnɛ, momma yɛnka akwahosan mu mfaso kɛse a ɛwɔ saa aburow nketewa yi so no ho asɛm.
Dɛn ne atoko yi?
Sɛ yɛbɛka no tiawa a, atoko yɛ aburow a wɔadua a akyɛ sen biara wɔ wiase no mu biako. Te sɛ awi, atoko, ne aburow no, ɛyɛ sare abusua no muni. Ɛyɛ aduan titiriw ma nnipa a wɔwɔ aman te sɛ Afrika ne Asia Kesee Fam Apuei mfe mpempem pii.
Saa aburow yi yɛ soronko koraa. Efisɛ ɛnyɛ den sɛ wobedua wɔn wɔ wim tebea biara mu. Na wotumi de sie mfe pii a mmoawa a wɔsɛe nnɔbae nsɛe wɔn. Nneɛma ahorow a yenim no yiye wɔ yɛn man mu te sɛ Finger Millet , Proso Millet , ne Foxtail Millet no yɛ abusua yi dea. Ɛwom sɛ ɛsono ne kɔla ne ne kɛse de, nanso emu biara su korɔn yiye.
| Millet Ɔkwan a Wɔfa so Yɛ | Ɔkwan a wɔtaa fa so hu no |
|---|---|
| Nsateaa a Wɔde Yɛ Nsateaa / Ragi | Ɛgye din paa wɔ yɛn man yi mu. Ne kɔla yɛ bruu na ɛwɔ aba nketewa. Wɔde turmeric esiam yɛ paste, roti, ne akutu. |
| Foxtail Millet a ɛyɛ akuturuku | Aba nketewa a ɛyɛ kɔkɔɔ. Wobetumi anoa na wɔadi te sɛ aburow. Afei nso ɛyɛ kɛse ma akutu a wɔyɛ. |
| Atoko (Proso Atoko) . | Ɛwɔ kɔla ahorow te sɛ fitaa, kɔkɔɔ, ne bruu. Wobetumi adi eyi nso sen aburow. |
| Bajra (Ahwehwɛ a Wɔde Yɛ Ahwehwɛ) . | Aburow a aba a ɛsõ kakra. Wobetumi ahu no wɔ kɔla fitaa, kɔkɔɔ, ne fitaa mu. |
Dɛn ne akwahosan so mfaso ankasa a ɛwɔ saa aburow yi so?
Saa aburow yi te sɛ aduannuru akorae. Ma yɛnhwɛ sɛnea wɔboa yɛn nipadua.
1. Ɛhwɛ asikre dodow a ɛwɔ mogya mu so
Millet yɛ aduan a glycemic index (GI) sua . Sɛ yɛbɛka no tiawa a, sɛ wudi a, ɛmma asikre dodow a ɛwɔ wo mogya mu no nkɔ soro mpofirim. Nipadua no twetwe no nkakrankakra. Eyi ma ɛyɛ aduan a mfaso wɔ so kɛse ma nnipa a wɔwɔ Asikreyare a Ɛto so Abien . Sɛ wodi nso a, ɛboa ma asiane a ɛwɔ hɔ sɛ obi benya asikreyare no so tew.
2. Ɛma aduan mu nneɛma a ɛma aduan no yɛ yiye
Saa aburow yi wɔ nhama a ɛtumi nwura ne nea ɛntumi nwura nyinaa. Fiber a entumi nnye mu yɛ prebiotic . Eyi kyerɛ sɛ ɛyɛ aduan pa fibea ma mmoawa pa a wɔwɔ yɛn dwensɔtwaa mu no. Nea ɛka ho no, saa nhama yi siw akisikuru ano na ɛma aduan a wɔyam no tu mpɔn. Ɛboa nso ma asiane a ɛwɔ hɔ sɛ obi benya kokoram wɔ akyi berɛmo mu no so tew.
3. Ɛbɔ koma no ho ban
Nhama a ɛtumi nwura mu a ɛwɔ atoko mu no boa ma srade bɔne a ɛwɔ yɛn nipadua mu no so tew. Wobɛyɛ dɛn ahu? Saa nhama yi twetwe srade nketenkete a ɛwɔ yɛn dwensɔtwaa mu na eyi fi nipadua no mu. Eyi ma asiane a ɛwɔ hɔ sɛ obi benya nyarewa te sɛ atherosclerosis, a ɛyɛ srade a ɛboaboa ano wɔ mogya ntini mu no so tew. Ɛnyɛ ɛno nko, na mmom magnesium dodow pa a ɛho hia ma koma no dwumadi nso wɔ mu.
Wo de susuw ho hwɛ, sɛ wubetumi adi wo koma ne asikreyare nyinaa so denam kurakkan akutu kuruwa biako a wobɛnom anaa aburow akutu kuruwa biako a wubedi so?
4. Ɛboa ma wodi onyin so
Nnuru a ɛko tia ɔyare mmoawa pii wɔ saa aburow yi mu. Saa nneɛma a ɛko tia ɔyare mmoawa yi ko tia free radicals a ɛsɛe nkwammoaa a ɛwɔ yɛn nipadua mu no. Ɛte sɛ kyɛm a ɛbɔ yɛn nkwammoaa ho ban. Eyi boa ma wodi nwi, onyin ho sɛnkyerɛnne so, na ɛboa nso ma wɔbɔ wɔn ho ban fi nyarewa te sɛ mogya mmoroso ne asikreyare ho.
5. Ɛkyekye nkwammoaa a ɛte apɔw
Titiriw no, kurakkan yɛ aduan a vitamin B pii wom Vitamin B ho hia ma biribiara fi amemene no dwumadi so kosi nkwammoaa mu mpaapaemu a ɛyɛ papa so. Folate , anaa vitamin B9 a ehia na ama wɔanya mogya mu nkwammoaa kɔkɔɔ no nso dɔɔso. Enti, wɔboa nso ma wosiw tebea horow te sɛ mogya a ɛtɔ kɔ nipadua mu ano.
Ɔkwan bɛn so na aduannuru a ɛwɔ atoko mu no te?
Millet yɛ aburow a protein, calcium, ne amino acid ahorow a ɛho hia pii wom. Sɛ wɔde toto aburow afoforo ho a, aduannuru a ɛwɔ mu no dɔɔso yiye.
Aduannuru atitiriw a ɛwɔ saa aduan yi mu:
- Vitamin A ne B a ɛwɔ nipadua no mu
- Phosphorus a ɛwɔ nipadua no mu
- Potassium a wɔde yɛ nneɛma
- Nnuru a ɛko tia ɔyare mmoawa
- Niacin a wɔde yɛ nnuru
- Dadeɛ
Momma yɛnhwɛ aduannuru a ɛwɔ atoko a ɛyɛ dry kuruwa (1/4) mu.
| Nnuannuru afã | Kɛseɛ |
|---|---|
| Calories a ɛwɔ nipadua no mu | 189 na ɛwɔ hɔ |
| Protein a ɛwɔ nipadua no mu | gram 5.5 na ɛyɛ |
| Kɛseɛ | gram 2 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | gram 36.5 na ɛyɛ |
| Fiber a ɛyɛ den | 4.25 na ɛyɛ gram |
Nea ɛho hia: Ɛmfa ho mfaso pii a ɛwɔ so no, atoko, te sɛ aburow afoforo no, yɛ aduan a ahoɔdennuru pii wom. Enti, ɛho hia sɛ wudidi wɔ ɔkwan a ɛfata so . Atoko a wɔanoa bɛyɛ kuruwa biako dɔɔso ma aduan biako.
Okay, afei wobɛyɛ dɛn noa eyinom?
Wobetumi atɔ saa aburow yi sɛ esiam anaa aburow a wɔayam wɔ aguadidan kɛse biara anaa akwahosan ho nnuantɔnbea biara nnansa yi.
Atoko a wɔbɛnoa no yɛ mmerɛw yiye. Fa atoko kuruwa 1 gu nsu kuruwa 2 mu na fa gya a ano nyɛ den so hyew kosi sɛ nsu no bɛtwe. Ɛte sɛ nea wɔrenoa aburow ara kwa.
Afotu ketewaa bi: Sɛ wode saa aburow yi gu nsu mu nnɔnhwerew kakraa bi ansa na woanoa a, ɛtew phytic acid dodow a ɛwɔ mu no so. Saa aduru yi mma nipadua no ntumi nnye aduannuru te sɛ dade ne zinc. Enti, sɛ wɔde nsu gu nsu mu a, ebetumi ama aduannuru a ɛwɔ wɔn mu no ayɛ kɛse bio.
Akwan bi a wubetumi afa so de atoko aka w’aduan ho ni:
- Fa kurakkan esiam yɛ rotis, pittu, talapa, ne indiappu .
- Thanahal na ɔkyerɛweeNoa no te sɛ aburow na fa akutu sambol di.
- Yɛ akutu bi anɔpa na nom.
- Fa atoko bi ka wo nhabannuru curry anaa broth ho na ama ayɛ den.
- Fa atoko a wɔayam bi gu salad no mu ma ɛnyɛ dɛ.
- Fa kurakkan esiam yɛ keeki ne waffle a ɛyɛ dɛ.
- Millet porridge yɛ aduan a edi kan a ɛyɛ den kɛse ma mmofra nkumaa.
Wubetumi ne wo duruyɛfo akasa afa eyi ho na wode eyinom aka w’aduan ho sɛnea w’akwahosan tebea te.
Nkrasɛm a Wɔde Kɔ Fie
- Aburow te sɛ sorghum, atoko, ne atoko yɛ nnuan a ɛboro so a ahoɔden wom kɛse na ɛma yɛn akwahosan nya mfaso pii.
- Eyinom boa kɛse wɔ asikreyare, koma akwahosan, aduan mu akwahosan, ne nipadua no ahoɔden a ɛko tia nyarewa a ɛma ɛyɛ kɛse no mu.
- Ɛnyɛ den sɛ yɛde eyinom bɛka yɛn da biara da aduan ho. Mfiase pa ne sɛ wode aburow besi ananmu anaasɛ wobɛma ayɛ anɔpaduan.
- Momma yɛn nyinaa mmɔ mmɔden sɛ yɛbɛtra ase a ahoɔden wom, na yɛnte mfaso a ɛwɔ yɛn amammerɛ ne nea ahoɔden wom so a yɛn werɛ remfi.
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