Yɛn nyinaa ani gye ho sɛ yebedi nnuaba te sɛ akutu, atoko, ne almond, ɛnte saa? Eyinom ye ma bere a ɔkɔm de wo kakra, anaasɛ wopɛ sɛ wudi biribi a ɛyɛ dɛ kɛkɛ. Nanso saa bere yi de, nnuaba bi wɔ yɛn man yi mu a nnipa pii ntee ho asɛm, nanso aduannuru ahyɛ mu ma na ɛwɔ akwahosan mu mfaso a ɛyɛ nwonwa. Ɛno ne pecan nnuaba. Ɛwom sɛ sɛ wohwɛ no kan a, ɛte sɛ walnut de, nanso ɛsono sɛnea ɛyɛ dɛ ne ne su. Enti ɛnnɛ, momma yɛnka saa aduannuru abohene ketewa yi ho asɛm.
Dɛn ne pecan nnuaba yi?
Sɛ yɛbɛka no tiawa a, pecans yɛ dua soronko bi a enyin wɔ aman te sɛ United States ne Mexico no aba. Te sɛ cashew a ɛwɔ yɛn man yi mu no, nnipa pii ani gye ho esiane sɛ ɛyɛ bɔta a ɛyɛ mmerɛw na ɛyɛ dɛ a efi awosu mu nti.
Nanso ɛnyɛ dɛ nko na ɛfa ho, na mmom ɛyɛ aduannuru a ɛma ahoɔden nso. Vitamin, mineral, protein, srade a ahoɔden wom , ne fiber ahyɛ mu ma. Nea ɛsen saa no, pecan a wɔannoa no nni srade biara, sodium nni mu, na carbohydrates kakraa bi pɛ na ɛwom.
| Aduan a ɛwɔ pecans ounce 1 (gram 28 / bɛyɛ nnuaba 19) mu | |
|---|---|
| Calories a ɛwɔ nipadua no mu | 196. Nkyekyɛm |
| Srade a ɛwɔ mu nyinaa | gram 20.4 na ɛyɛ |
| Srade a eye (Monounsaturated fat) . | 11.6 na ɛyɛ gram |
| Carbohydrates a ɛwɔ nipadua no mu | gram 3.9 na ɛyɛ |
| Aduane mu Fiber | gram 2.7 na ɛyɛ |
| Asikyire | gram 1.1 na ɛyɛ |
| Protein a ɛwɔ nipadua no mu | gram 2.6 na ɛyɛ |
Akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ pecan a wodi so
Ɛnyɛ sɛ protein, srade pa, ne fiber a wɔaka abom a ɛwɔ aba nketewa yi mu no ma yɛn nipadua ahoɔden nko, na mmom ɛhyɛ ɔkɔm nso so na ɛma yɛte nka sɛ yɛayɛ ma bere tenten.
Adamfo paa wɔ ne komam
Pecans yɛ aduan a calcium, magnesium, ne potassium pii wom . Saa aduannuru abiɛsa yi nyinaa bom bom boa ma yɛhwɛ yɛn mogya mmoroso so.
Nea ɛho hia sen biara ne sɛ srade a ɛwɔ pecan mu no mu dodow no ara yɛ srade a ɛyɛ monounsaturated . Eyi te sɛ srade pa a ɛwɔ avocado mu no. Sɛ wudi nnuan a srade pii wom te sɛ ɛmo a wɔayam sen nnuan a srade pii wom a, wubetumi atew srade bɔne, anaa LDL (Low-Density Lipoprotein) srade a ɛwɔ wo nipadua mu no so . LDL srade a wɔtew so no kyerɛ sɛ asiane a ɛwɔ hɔ sɛ obi benya komayare ne ɔyare a ɛma obi hwe ase no so tew.
Nhwehwɛmu bi a wɔyɛe nnansa yi daa no adi sɛ nnipa a wodi pecans da biara da no srade bɔne a ɛwɔ wɔn mu no so tew kɛse sen wɔn a wonni bi no.
Ɛboa ma wodi asikreyare so
Pecans yɛ aduan pa ma nnipa a wɔwɔ asikreyare efisɛ glycemic index a ɛba fam koraa . Eyi kyerɛ sɛ sɛ wodi a, ɛmma asikre dodow a ɛwɔ mogya mu no nkɔ soro mpofirim.
Ɛnyɛ ɛno nko, sɛ wudi pecan kakraa bi a aduan a glycemic index dɔɔso wom te sɛ aburow a, ɛbɛboa nso ma woadi sɛnea saa aduan no ma asikre kɔ soro wɔ wo mogya mu no so. Afei nso, sɛ wudi pecan kakraa bi bere a ɔkɔm de wo a, ebetumi aboa wo ma woate nka sɛ wo ho ayɛ wo dɛ, enti wubetumi adi nnuan a asikre pii wom no so.
Ahotɔ a wonya fi nkwaa mu yaw (Arthritis) mu .
Omega-3 srade a ɛwɔ pecan mu . Eyinom betumi atew ɔfe ne ɔfe a ɛwɔ nipadua no mu so. Enti, wobetumi aboa ma ɛyaw a nkwaa mu nyarewa te sɛ ntini mu yare de ba no so atew. Nea ɛka ho no, aduannuru te sɛ magnesium, calcium, vitamin E, ne zinc nso boa ma saa su a ɛtew ɔfe yi ba.
Bɔ wo ho ban fi nyarewa ho.
Vitamin A, vitamin E, ne zinc yɛ aduannuru a ɛho hia na ama yɛn nipadua mu tumi a ɛko tia nyarewa no akɔ so ayɛ den. Pecans wɔ abiɛsa no nyinaa pii. Folate nso wɔ mu, na ɛboa ma wɔbɔ wɔn ho ban fi DNA a ɛsɛe a ebetumi ama wɔanya kokoram nkwammoaa ho.
Pecans yɛ aduan a nneɛma a ɛko tia ɔyare mmoawa pii wom . Nneɛma a ɛko tia ɔyare mmoawa te sɛ asraafo nkumaa a wɔbɔ yɛn ho ban fi free radicals a ɛsɛe yɛn nkwammoaa ho. Saa nkwammoaa a ɛsɛe yi ne nea ɛde nyarewa a emu yɛ den te sɛ Alzheimer, Parkinson yare, ne kokoram ba.
Hwɛ yiye wɔ saa nneɛma yi ho bere a woredi pecan no.
Ɛwom sɛ mfaso wɔ so de, nanso biribiara a wɔdɔɔso dodo no nyɛ papa. Nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ so bere a yɛredi pecans no.
- Nneɛma a ɛma obi ho yɛ no hyew: Te sɛ nnuaba biara no, pecan betumi ama nnipa binom ayɛ wɔn ayayade. Sɛ wo ho yɛ wo hyew wɔ nnuaba afoforo ho a, hwɛ yiye ansa na woadi pecan. Sɛ ɛho hia a, kɔ wo duruyɛfo nkyɛn .
- Ɔhaw ahorow a ɛwɔ aduan mu: Fiber pii wɔ pecans mu. Bere a ɛno yɛ ade pa no, sɛ wudi pii prɛko pɛ a, ebetumi ama wo ho ayɛ wo hyew, wo yafunu ayɛ wo yaw, na woanya gas. Enti, fa kakra ka wo da biara da aduan ho.
- Hwɛ yiye wɔ ɔfã no kɛse ho: Ɛwom sɛ srade a ahoɔden wom wɔ pecans mu de, nanso ahoɔdennuru a ɛwom nso dɔɔso kakra. Enti sɛ worehwɛ wo mu duru a, hwɛ yiye wɔ ɔfã no kɛse ho. Pecan 19 (bɛyɛ ɔuns biako) da biara dɔɔso.
- Hwɛ yiye wɔ pecan a wɔayɛ ho adwuma ho: Wobetumi de calorie a ɛho nhia ne srade a ɛnyɛ papa ahyɛ pecan a wɔatɔ wɔ sotɔɔ mu, a wɔde ahyɛ mu, a wɔde nkyene ahyɛ mu, anaa asikre a wɔayam mu ma. Paw pecan a wɔannoa bere biara a ɛbɛyɛ yiye.
Ɔkwan bɛn so na wode pecans bɛka w’aduan ho?
Ɛnyɛ den koraa sɛ wɔde eyinom bɛka aduan ho.
- Sɛ́ anka wubedi bisket ne ɛmo a wɔayam bere a worenom tii awiabere no, di pecans bi.
- Fa kakra petepete wo anɔpa oats, salad, anaa yogurt so. Ɛde dɛ ne mfaso nyinaa ka ho.
- Sɛ woreyɛ pancakes, muffins, anaa keeki a, bɔ mmɔden sɛ wode pecan asinasin bi bɛka ho sen sɛ wode chocolate chips bɛka ho.
- Sɛ wɔtow eyinom kakra a, ɛma dɛ no yɛ kɛse.
| Nut type | Protein (gram 28) . | Srade pa (gram 28) . | Calories (gram 28 biara) . |
|---|---|---|---|
| Pecans a wɔde yɛ nneɛma | gram 2.6 na ɛyɛ | gram 11.6 (Ahyɛnsode biako) . | 196. Nkyekyɛm |
| Walnuts a wɔde yɛ aduan | gram 4.3 na ɛyɛ | 13.4 grams (Nneɛma a ɛwɔ mu pii) . | 185 na ɛwɔ hɔ |
| Almond a wɔde yɛ aduan | 6 gram | gram 9 (Ahyɛnsode biako) . | 164. Nkyekyɛm |
Sɛnea wubetumi ahu wɔ atifi hɔ pon no so no, nnuaba biara wɔ mfaso soronko. Protein pii wɔ almond mu, omega-3 pii wɔ walnuts mu, na pecans wɔ nnuru a ekum ɔyare mmoawa ne srade a ɛma koma nya ahoɔden pii. Enti, eye sɛ wobɛsesa saa ahorow yi na wode aka w’aduan ho wɔ dodow a ɛfata mu.
Nkrasɛm a Wɔde Kɔ Fie
- Pecan nnuaba yɛ aduan a ɛboro so a vitamin, mineral, nneɛma a ɛko tia ɔyare mmoawa, ne srade a ahoɔden wom ahyɛ mu ma.
- Eyinom so wɔ mfaso titiriw ma komayare, asikreyare ano aduru, na ɛtew ɔfe a ɛwɔ nipadua no mu so.
- Esiane sɛ calorie a ɛwɔ mu no dɔɔso yiye nti, nsa biako (bɛyɛ nnuaba 19) a wubedi da biara no dɔɔso.
- Sɛ wo ho yɛ wo hyew wɔ nnuaba ho a, hwɛ yiye ansa na woadi pecan. Sɛ w’adwene mu yɛ wo naa a, kɔ wo duruyɛfo nkyɛn.
- Bɔ mmɔden sɛ wubedi pecan a wɔannoa a womfa asikre anaa nkyene nka ho sɛnea wubetumi biara.
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