Nnipa pii susuw awi a wobedi ho mprenu nnansa yi. Ebinom ka sɛ awi ma akisikuru ba, na afoforo nso ka sɛ ɛde nyarewa te sɛ Celiac ba. Bere koro no ara mu no, yɛate nso sɛ awi wɔ aduannuru mu mfaso pii. Enti dɛn ne asɛm no ankasa? So awi ye ma yɛn nipadua? So ɛyɛ bɔne? Momma yɛnka eyi ho asɛm pefee na ɛnyɛ den.
Dɛn ne awi yi?
Sɛ yɛbɛka no tiawa a, awi yɛ aburow bi. Awi ahorow atitiriw abien na ɛwɔ wiase. Biako ne awi a yɛtaa de yɛ paanoo no. Ɔfoforo no ne nea wɔfrɛ no ‘Durum’, a wɔde yɛ nneɛma te sɛ pasta ne noodles.
Atoko esiam yɛ ade titiriw a ɛwɔ nnuan pii a yedi mu. Susuw nneɛma pii a yɛde awi esiam yɛ te sɛ paanoo, pasta, noodles, keeki, bisket, ne rotis ho hwɛ.
Henanom na wobetumi ayɛ nea ne ho nyɛ no dɛ wɔ awi ho?
Sɛ yɛreka awi ho asɛm a, ɛkame ayɛ sɛ asɛmfua biako a obiara de di dwuma ne gluten . Gluten yɛ protein bi a ɛwɔ awi mu. Ɛyɛ den ma nnipa binom sɛ wɔbɛyam saa gluten protein yi, na ebetumi de ɔhaw ahorow aba. Nanso ade a ɛho hia sen biara a ɛsɛ sɛ yɛkae ne sɛ nnipa dodow no ara a wɔwɔ wiase no betumi adi nnuan a gluten wom a ɔhaw biara nni ho.
Tebea atitiriw pii wɔ hɔ a awi betumi de ɔhaw ahorow aba:
1. Celiac yare: Eyi yɛ tebea a nipadua no tumi ko tia nyarewa . Eyi kyerɛ sɛ, sɛ obi a ɔwɔ saa yare yi di gluten a, wɔn ankasa nipadua mu ahoɔden a ɛko tia nyarewa no fi ase tow hyɛ wɔn ankasa dwensɔtwaa ketewaa no so. Bere kɔ so no, eyi sɛe dwensɔtwaa ketewa no afasu na ɛtew tumi a nipadua no tumi twetwe aduannuru fi aduan mu no so.
2. Awi ho akisikuru: Eyi yɛ akisikuru a ɛtaa ba. Sɛnea nnipa binom ho yɛ wɔn hyew wɔ atoko anaa shrimp ho no. Eyi abu so wɔ mmofra nkumaa mu sen mpanyimfo.
3. Gluten a ɛnyɛ celiac nkate: Eyi yɛ ade foforo koraa. Nnipa binom nwiinwii wɔ sɛnkyerɛnne ahorow te sɛ tiyɛ, ɔbrɛ, ne ntini mu yaw bere a wɔadi awi akyi no ho. Nanso, sɛ wɔsɔ wɔn hwɛ a, wonni celiac yare anaasɛ awi ho akisikuru.
Sɛ wo yafunu yɛ wo yaw, wo honam ani yɛ wo yaw, anaasɛ wunya sɛnkyerɛnne afoforo a ɛyɛ soronko bere a woadi awi awie a, nnyae awi a wubedi wɔ wo pɛ mu kɛkɛ. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn akɔhwehwɛ nea ɛde ba ankasa.
Dɛn nti na obiara ka sɛ ‘aburow a wɔayam’ ye?
Ebia woate asɛmfua "aburow a wɔayam no yiye." Ebia woahu paanoo a wɔde awi ayɛ wɔ abodoo fitaa a ɛwɔ aguadidan akɛse mu no nkyɛn. Dɛn nti na saa aburow a wɔayam yi ye saa?
Susuw awi aburow bi ho hwɛ. Ɛwɔ afã atitiriw abiɛsa:
- Bran: Eyi ne akyi ahobammɔ fã a ɛwɔ kernel no mu. Fiber, vitamin B, nnuru a ɛko tia ɔyare mmoawa, ne minerals pii na ɛwom.
- Mmoawa: Eyi ne aba no mu ade titiriw. Nnuannuru a ehia na ama afifide foforo anyin no wɔ mu. Vitamin, mineral, ne protein nso ahyɛ mu ma.
- Endosperm: Eyi ne fã a starch wom sen biara wɔ aba no mfinimfini.
Wɔnam awi aba no afã abien a ɛsom bo sen biara, bran ne ɔyare mmoawa no a woyi fi hɔ so na ɛyɛ esiam fitaa a yɛtɔ wɔ sotɔɔ mu no . Nea aka ne mfinimfini fã no, a ɛyɛ starch kɛkɛ. Ɛno kyerɛ sɛ wɔsɛe aduannuru a ɛsom bo pii.
Nanso wɔde afã abiɛsa yi nyinaa a wɔyam bom na ɛyɛ awi esiam . Ɛno nti na ɛwɔ aduannuru kɛse no.
Dɛn ne akwahosan so mfaso a ɛwɔ awi a wɔayam so?
Awi a wɔayam no nyɛ carbohydrate kɛkɛ. Ɛyɛ aduannuru pii a wɔaka abom a ɛho hia ma yɛn nipadua. Ma yɛnhwɛ mfaso horow a ɛwɔ so no.
| Aduannuru fã / mfaso | Mfaso a ɛwɔ so ma nipadua no |
|---|---|
| Carbohydrates a ɛwɔ nipadua no mu | Eyi ne ade titiriw a ɛma nipadua no nya ahoɔden. Carbohydrates ma yenya ahoɔden de tu mmirika, huruw, yɛ adwuma, na yesusuw nneɛma ho mpo. |
| Fiber a ɛyɛ den | Eyi yɛ ade kɛse. Ɛhwɛ asikre dodow a ɛwɔ mogya mu so, ɛtew srade so, esiw akisikuru ano, ɛboa ma wotumi siw wo mu duru ano denam ma a ɛma wote nka sɛ woayɛ ma no so. Ɛboa nso ma asiane a ɛwɔ hɔ sɛ obi benya kokoram wɔ akyi berɛmo mu no so tew. |
| Protein a ɛwɔ nipadua no mu | Nkwammoaa biara a ɛwɔ yɛn nipadua mu hia protein. Protein ho hia na ama wɔatumi ayɛ biribiara fi ntini so kosi honam ani so kosi ti nhwi so. |
| Aboɔden abo a wɔde yɛ nneɛma | Nneɛma pii te sɛ dade, magnesium, zinc, ne selenium wɔ awi a wɔayam no mu. Eyinom ho hia ma nnompe a ɛyɛ den, enzyme dwumadi, ne sɛnea nipadua no kari pɛ. |
| Nnuru a ɛko tia ɔyare mmoawa | Eyinom siw nipadua no nkwammoaa a ɛsɛe ade no ano. Titiriw no, nnuru a ɛko tia ɔyare mmoawa a wɔfrɛ no lutein ne zeaxanthin a ɛwɔ awi mmoawa mu no ye yiye ma aniwa akwahosan . Wɔboa ma wosiw aniwa a ɛyɛ mmerɛw ne aniwa a ɛyera esiane mfe a obi adi nti ano. |
Enti dɛn na ɛsɛ sɛ meyɛ?
Ne nyinaa mu no, sɛ wunni akwahosan ho haw pɔtee biara a ɛfa awi ho a, awi yɛ ade kɛse a wode bɛka w’aduan ho. Nanso ɛsɛ sɛ wopaw nea nyansa wom.
- Paw awi paanoo a ɛyɛ bruu sen paanoo fitaa.
- Fa nneɛma te sɛ atta esiam ne bran esiam yɛ nneɛma te sɛ roti ne pitta wɔ fie.
- Sɛ woretɔ biribi wɔ sotɔɔ mu a, hwehwɛ nea wɔakyerɛw so sɛ "100% Whole Wheat" anaa "whole wheat."
- Nneɛma te sɛ pasta a wɔayam no yiye ne noodles nso wɔ gua so mprempren.
Ade a ɛho hia sen biara ne sɛ wubekura aduan a ɛkari pɛ mu. Ɛnyɛ awi nko, na mmom fa aburow ahorow, nhabannuru, nnuaba, ne protein fibea pa ka w’aduan ho.
Nkrasɛm a Wɔde Kɔ Fie
- Nnipa dodow no ara tumi di nnuan a awi ne gluten wom a ɔhaw biara nni ho.
- Sɛ wubenya aduannuru pii afi awi mu a, paw nnuan a wɔde awi a wɔayam ayɛ bere nyinaa sen nea wɔde esiam fitaa ayɛ no.
- Awi a wɔayam no ma wunya ahoɔden, nhama, vitamin, ne nnuru a ɛma wunya ahoɔden, na ebetumi aboa ma wo mu duru so atew, atew asiane a ɛwɔ hɔ sɛ wubenya komayare so, na aboa aduan mu akwahosan.
- Sɛ wunya ɔhaw biara bere a woredi awi a, ɛho hia yiye sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu ne sɔhwɛ a ɛfata , sen sɛ wubegyina nsusuwii hunu so asesa w’aduan.
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