Da a ɛyɛ hyew, sɛ woba fie a fifiri ayɛ wo a, biribiara nni hɔ a eye sen akutu nsu a ɛyɛ nwini kuruwa biako, ɛnte saa? Yɛn mu pii susuw sɛ akutu nsu yɛ anonne a ahoɔden wom na mfaso wɔ so yiye. Yɛasua sɛ yɛde bɛma mmofra nkumaa, titiriw bere a yɛyare anaa yɛn ho nyɛ yɛn den no. Nanso, dɛn na ɛwɔ akutu nsu a wotɔ fi sotɔɔ mu, anaa nsu a woyɛ wɔ fie no mu ankasa? So eye ankasa sɛnea yesusuw no? Momma yɛnka eyi ho asɛm nkɔ akyiri kakra nnɛ.
Orange nsuo ahodoɔ - emu nea ɛwɔ he na wopaw?
Sɛ wokɔ aguadidan akɛse mu a, akutu nsu ahorow ahe na ɛwɔ hɔ? Wɔ nnaka mu, wɔ nkotoku mu... ahorow nyinaa. Enti wobɛyɛ dɛn apaw nea eye sen biara? Ma yɛnhwɛ nea ɛyɛ ahorow atitiriw no.
- Fresh Orange Juice: Eyi ne ɔkwan a eye sen biara na ɛma apɔwmuden sen biara. Wubetumi afa akutu a wɔayɛ no foforo bi na wode nsa anaa afiri a wɔde yɛ nsu apia mu. Sɛ wɔyɛ no saa kwan yi so a, wɔmfa asikre anaa nneɛma a wɔde siesie nneɛma nka ho te sɛ nea ɛwɔ nsu a wɔtɔ wɔ sotɔɔ mu mu no. Enti, su no wɔ nea eye sen biara mu.
- Akutu nsu a wɔtɔ wɔ sotɔɔ mu 100%: Nsu dodow no ara a wɔakyerɛw so sɛ "100% Juice" no nni asikre a wɔde aka ho. Nanso esiane sɛ wɔde pasteurized ayɛ wɔn sɛnea ɛbɛyɛ a wɔbɛkora so nti, ebia aduannuru a ɛwɔ mu te sɛ nsu a wɔayɛ no foforo no.
- "Orange Drink" anaa "Orange Juice Drink": Eyinom ne nea ɛsɛ sɛ wohwɛ yiye wɔ ho kɛse . Nokwarem no, akutu nsu kakraa bi pɛ na ɛwom. Nsu, asikre, ne nneɛma a wɔde yɛ aduan a ɛyɛ dɛ na ɛwɔ mu dodow no ara. Enti eyinom nyɛ akutu nsu ankasa, na mmom anonne a asikre wom.
- Pulp vs. Pulp-Free: Nnipa binom mpɛ pulp a ɛwɔ wɔn akutu nsu mu no. Nanso so wunim sɛ sɛ wonom nsu a wɔde ayɛ no a , ɛno nso ma wo nipadua nya ahoɔdennuru foforo ? Saa nhama yi ho hia yiye ma yɛn aduan mu nhyehyɛe.
Momma yɛnhwɛ aduannuru a ɛwɔ akutu nsu kuruwa mu.
Momma yɛnhwɛ aduannuru a ɛwɔ akutu nsu a wɔanhyɛ mu dɛ a wɔayɛ wɔ fie (bɛyɛ 240 ml) a wɔtaa de di dwuma no mu.
| Nnuannuru afã | kɛse ( bɛyɛ .) . |
|---|---|
| Calories a ɛwɔ nipadua no mu | Bɛyɛ 112 |
| Protein a ɛwɔ nipadua no mu | gram 2 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | gram 26 na ɛyɛ |
| Asikyire | gram 21 na ɛyɛ |
| Fiber a ɛyɛ den | 0.5 gram (sɛ srade wom a) . |
Hwɛ, asikre bɛyɛ gram 21 na ɛwɔ kuruwa biako mu. Ɛwom mpo sɛ eyi yɛ asikre a efi abɔde mu de, nanso ɛyɛ pii. Ɛno boro teaspoon 5!
Nea ɛka ho no, akutu nsu ne, .
- Nsã a vitamin C pii wom.
- Vitamin Folate nso pii wom .
- Potassium dodow pa na ɛwom .
Akwahosan mu mfaso a ɛwɔ akutu nsu so
Okay, afei ma yɛnhwɛ mfaso a ɛwɔ so sɛ yɛbɛnom akutu nsu wɔ ɔkwan a ɛfata so.
1. Kɛse ma nipadua no mu tumi a ɛko tia nyarewa - vitamin C akorae!
Orange nsu yɛ anonne a ɛyɛ nwonwa a vitamin C ahyɛ mu ma. Kuruwa biako ma wunya vitamin C dodow a wɔkamfo kyerɛ da biara da no mmɔho abien. Saa vitamin C yi boa ma yɛn nipadua no nipadua mu tumi a ɛko tia nyarewa no mu yɛ den . Eyi kyerɛ sɛ ɛboa ma yɛbɔ yɛn ho ban fi nyarewa nketenkete te sɛ atiridiinini ho.
2. Ɛho hia paa ma ɛnanom a wɔyem
Folate, aduannuru bi a ɛwɔ akutu nsu mu no ho hia na ama akokoaa a ɔhyɛ yafunu mu no nyin yiye. Folate boa ma wosiw ntini mu ntini mu sintɔ ahorow a ɛyɛ awo mu dɛmdi a ɛba akokoaa no amemene ne n’akyi berɛmo mu no ano. Nnuruyɛfo kamfo kyerɛ sɛ anyɛ yiye koraa no, ɛsɛ sɛ ɛna a onyinsɛn nya folate microgram 400 da biara.
3. Ɛtew asiane a ɛwɔ hɔ sɛ asaabo mu abo bɛba no so
Potassium citrate, aduru bi a ɛwɔ akutu nsu mu no kyekyere calcium a ɛwɔ nsu mu no ho na ɛboa ma asiane a ɛwɔ hɔ sɛ asaabo mu abo a efi calcium mu ba no so tew.
4. Ɛboa ma wɔyam aduan
Sɛ wo ne lemon nom borɔdɔma nsu a, nhama a ɛwɔ mu no betumi aboa ma woasiw akisikuru ano na ama wo aduan mu nhyehyɛe no akɔ so ayɛ adwuma yiye. Nea ɛka ho no, nhwehwɛmu ada no adi sɛ nneɛma bi a ɛwɔ akutu mu betumi aboa ma mmoawa pa anyin wɔ wo dwensɔtwaa mu.
Nanso hwɛ yiye wɔ saa nneɛma yi nso ho!
Nea ɛka mfaso a ɛwɔ so no ho no, nneɛma bɔne bi nso wɔ akutu nsu a yɛnom boro so a ɛsɛ sɛ yɛma yɛn ani da hɔ.
Asikre dodow a ɛkɔ soro mpofirim wɔ mogya mu
Sɛnea yehui wɔ pon a atwam no so no, asikre pii wɔ akutu nsu kuruwa biako mu. Ɛwom sɛ eyi yɛ asikre a efi awosu mu de, nanso sɛ wɔnom sɛ nsu a, asikre yi kɔ nipadua no mu ntɛmntɛm yiye na ɛma asikre dodow a ɛwɔ mogya mu no kɔ soro mpofirim. Eyi nyɛ papa mma obi a ɔwɔ asikreyare anaa asiane a ɛwɔ hɔ sɛ obenya asikreyare. Ebetumi apira nnipa a wonya sɛnkyerɛnne te sɛ asikre a ɛkɔ fam bere a asikre kɔ nipadua no mu ntɛmntɛm no nso.
Ebia ɛbɛma obi mu duru ayɛ kɛse
Akutu nsu kuruwa biako mu ahoɔden bɛyɛ 112. Eyi mu dodow no ara fi asikre mu. Sɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so a, akutu nsu a wobɛnom da biara no betumi asiw wo mmɔdenbɔ kwan.
Ɛyɛ papa sɛ wubedi akutu mũ sen sɛ wobɛnom akutu nsu. Wunim nea enti a ɛte saa?
| Sɛnti | Akutu nsu kuruwa biako (240ml) . | Orange a wɔde di dwuma daa |
|---|---|---|
| Calories a ɛwɔ nipadua no mu | ~ 112 na ɛyɛ | ~ 45. Nkyem |
| Asikyire | ~ gram 21 na ɛyɛ | ~ 9 grams na ɛwɔ hɔ |
| Fiber a ɛyɛ den | ~ 0.5 grams na ɛyɛ | ~ gram 2.4 na ɛyɛ |
Ɛda adi pefee, ɛnte saa? Sɛ wodi borɔdɔma a, ahoɔdennuru ne asikre sua, na ahoɔdennuru pii wom. Fiber ma wote nka sɛ woayɛ ma na ɛma asikre a ɛkɔ wo nipadua mu no brɛ ase.
Sɛ wonom akutu nsu a, ɔkwan bɛn so ankasa na woyɛ?
- To dodow no ano hye: Nnom nea ɛboro kuruwa ketewa biako (150-200 ml) da biara.
- Nom ne aduan bi: Sɛ́ anka wobɛnom no nkutoo no, sɛ wonom borɔdɔma nsu ka aduan bi ho a, ebetumi aboa ma asikre dodow a ɛkɔ soro mpofirim wɔ mogya mu no so.
- Yɛ no wɔ fie: Bere biara a ɛbɛyɛ yiye no, fa akutu a wɔayɛ no foforo yɛ nsu a womfa asikre nka ho.
- Mma nsuo ntwa nsuo no so: Nom nsuo no ne nsuo no na ama woanya mfasoɔ a ɛwɔ fiber so.
Sɛ wowɔ asikreyare anaa aduruyɛ mu tebea foforo a, ɛho hia yiye sɛ wo ne wo duruyɛfo kasa ansa na wode anonne te sɛ akutu nsu aka w’aduan ho.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛwom sɛ vitamin C ne folate pii wɔ akutu nsu mu de, nanso asikre a efi abɔde mu ne calories pii wom.
- Ɔkwan a eye sen biara na ɛma apɔwmuden sen biara ne sɛ wubedi borɔdɔma mũ sen sɛ wobɛnom akutu nsu. Saa kwan no so no wubenya fiber pii na asikre ne calories kakraa bi.
- Sɛ wonom akutu nsu a, yɛ saa wɔ ɔkwan a ɛfata so (kuruwa ketewaa biako da biara). Paw nsu a wɔakyerɛw so sɛ "100% Juice," asikre biara nka ho, na asikre kakraa bi na ɛwom.
- Kwati anonne a asikre wom te sɛ "Orange Drink." Wɔpira akwahosan.
- Ɛsɛ sɛ nnipa a wɔwɔ asikreyare anaa wɔn mu duru ano aduru hwɛ yiye paa bere a wɔnom akutu nsu no, na nyansa wom sɛ wɔbɛhwehwɛ afotu afi wɔn duruyɛfo hɔ.
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