Nneɛma a ɛyɛ nwonwa a ɛwɔ akutu aba mu: Momma yenhwehwɛ ho nsɛm pii, ɛnte saa?

Yɛn mu pii yi aba no na yɛtow gu bere a yɛnoa akutu no, ɛnte saa? Nanso so wunim sɛ saa akutu aba a wɔatow agu no yɛ ademude ketewaa bi a aduannuru ahyɛ mu ma. Saa aba yi ye ma yɛn akwahosan yiye ankasa. Enti ɛnnɛ, momma yɛnka mfaso kɛse a ɛwɔ akutu aba nketewa yi so ho asɛm.

Dɛn ne akutu aba yi?

Sɛ yɛbɛka no tiawa a, wɔyɛ aba a wotumi di a wohu wɔ akutu mu. Mpɛn pii no, ɛyɛ tratraa, ɛyɛ kurukuruwa, na wɔde honam ani kɔla a ɛyɛ krim akata so. Nam a ɛwɔ mu no yɛ ahabammono. Wɔ aman pii so no, wodi no a wɔde nkyene ayɛ.

Ebia woahu wɔn wɔ sotɔɔ ahorow a wɔfrɛ no "pepitas" mu. So akutu aba ne pepitas yɛ ade koro? Nsonsonoe kɛse biara nni mu ankasa. Pepitas yɛ nam a ɛyɛ ahabammono a efi were fitaa a ɛwɔ akutu aba atifi a woyi fi hɔ no mu ba. Akutu ahorow bi nso ma aba a enni were, a wɔsan frɛ no pepitas.

Abakɔsɛm mu no, nnipa a wɔwɔ aman te sɛ Mexico mu de akutu aba adi dwuma wɔ aduan ne nnuru nyinaa mu bɛboro mfe 7,500 ni. Nea enti a ɛte saa ne aduannuru a ɛwɔ aba yi mu kɛse. Wɔwɔ srade a enni ahoɔden, omega-3, ne nneɛma a ɛwɔ nipadua mu te sɛ magnesium .

Akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ akutu aba so

Pumpkin aba yɛ aduan a ɛboro so a protein, srade a ahoɔden wom, vitamin, ne minerals ahyɛ mu ma. Ebia wɔbɛboa nso ma asiane a ɛwɔ hɔ sɛ wobenya nyarewa a enni sabea te sɛ kokoram no so atew. Ma yɛnhwɛ mfaso atitiriw a ɛwɔ so.

1. Ɛtew ɔfe a ɛwɔ nipadua no mu so

Nnuru a ɛko tia ɔyare mmoawa pii wɔ akutu aba mu. Sɛ yɛbɛka no tiawa a, wɔbɔ yɛn nipadua mu nkwammoaa ho ban fi nyarewa ho na ɛtew ɔfe a ɛho nhia wɔ nipadua no mu so. Sɛ wo ne honam ani di a, mfaso yi yɛ kɛse mpo efisɛ ahoɔdennuru pii wom. Eyi ho hia yiye na wɔde asiw nyarewa a enni sabea te sɛ asikreyare ne komayare ano.

2. Nneɛma a ɛko tia kokoram

Nhwehwɛmu ahorow bi a wɔayɛ wɔ aduruyɛdan mu ada no adi sɛ akutu aba betumi asiw nufu ne prostate kokoram nkwammoaa a enyin no ano. Wɔahu nso sɛ wotumi ma kokoram nkwammoaa wuwu (adeyɛ a wɔfrɛ no `apoptosis`). Wosusuw sɛ eyi fi antioxidant dodow a ɛwɔ aba yi mu no. Nanso, nnipa ho nhwehwɛmu foforo ho hia.

3. Mfaso wɔ so ma prostate akwahosan wɔ mmarima mu

Mmarima pii nya prostate a ɛyɛ kɛse (benign prostatic hyperplasia, anaa BPH) bere a wɔrenyin no. Eyi betumi de sɛnkyerɛnne ahorow te sɛ nsu a wɔtaa tow ne nsu a wontumi nhyɛ mu aba. Atɔe Famfo nnuru bi a wɔde sa tebea yi betumi ama nna mu ɔhaw aba sɛ nea efi mu ba. Nanso nhwehwɛmu ada no adi sɛ sɛ wɔnom akutu aba a wɔayam miligram 500 mprenu da biara a, ebetumi atew BPH ho sɛnkyerɛnne so na ama asetra atu mpɔn.

4. Ɛbɔ koma akwahosan ho ban

Magnesium pii wɔ akutu aba mu . Eyi boa ma wodi mogya mmoroso so. Wɔada no adi sɛ aduan a magnesium pii wom a wodi no brɛ asiane a ɛwɔ hɔ sɛ obi benya ɔyare a ɛma obi hwe ase na owu wɔ komayare mu no so. Afei nso, nneɛma a ɛko tia ɔyare mmoawa a ɛwɔ aba yi mu no ma nitric oxide dodow a ɛwɔ yɛn nipadua mu no yɛ kɛse. Saa molecule yi boa ma yɛn mogya ntini no yɛ mmerɛw na ɛyɛ den, na ɛma mogya no kɔ so yiye.

5. Ɛma nna a ɛma ahomegye ba

Sɛ wudi akutu aba kakraa bi ansa na woada a, ebetumi aboa wo ma woada yiye. Amino acid a ɛma obi da a wɔfrɛ no tryptophan no wɔ akutu aba mu fi awosu mu . Nnuru te sɛ zinc, kɔbere, ne selenium nso wɔ mu, na ebetumi aboa ma wo nna akyɛ na woada no yiye.

6. Ebia mmadwoa dodow atu mpɔn

Wɔ nhwehwɛmu bi a wɔde mprako a na wɔahwere tumi a wɔde yɛ mmadwoa esiane nnuru a wɔde sa yare nti dii dwuma mu no, akutu aba a wɔayiyi no maa mmadwoa san bae koduu baabi. Nhwehwɛmu pii ho hia na ama wɔahu sɛnea eyi fa nnipa ho.

Aduannuru bɛn na ɛwɔ akutu aba mu?

Akutu aba yɛ aduannuru a ɛma ahoɔden. Aduan a ɛwɔ bɛyɛ tablespoons abien (1 ounce anaa 28 grams) ni.

Nea ɛka ho no, ɛsan nso yɛ ade pa a ɛma wonya nneɛma a ɛho hia te sɛ phosphorus, potassium, magnesium, calcium, iron, ne zinc. Nanso, ma ɛntra w’adwenem sɛ nhama a ɛwɔ pepitas a wɔatutu no mu no sua koraa, efisɛ nhama no mu dodow no ara wɔ honam ani.

Ɔkwan bɛn so na wodi akutu aba? Dɛn ne ɔkwan a eye sen biara?

Yi aba no fi akutu mu na hohoro no yiye na ama asinasin biara a ɛyɛ nnam afi hɔ. Afei wubetumi adi wɔn a wɔannoa, anaasɛ wubetumi de ngodua ngo kakra ahyɛ fononoo a ɛyɛ 300°F (150°C) mu simma 30-40. Sɛ wɔhyew a, ɛma ɛyɛ mmerɛw sɛ wɔbɛyam, ɛma antioxidant dodow kɔ soro, na ɛma ɛyɛ dɛ.

Ɔkwan a ɛma apɔwmuden sen biara

Nnuru bi a wɔfrɛ no phytic acid wɔ akutu aba mu . Eyi mma nipadua no ntumi nnye nneɛma te sɛ dade ne zinc mfi nnuan a yedi mu. Enti ɔkwan a eye sen biara a wobɛfa so atew phytic acid yi so ne sɛ wode aba no bɛhyɛ nsu mu anaasɛ wobɛfefi ansa na woadi.

• Sɛnea ɛbɛyɛ a ɛbɛtɔ: Hohoro aba no yiye, fa gu kuruwa mu, na fa nsu gu mu kosi sɛ aba no bɛkata so. (Ɛsɛ sɛ nsuo dodoɔ yɛ aba dodoɔ mmɔho 2-3). Ma wɔmfa nhyɛ dan mu hyew mu nnɔnhwerew 1-4. Afei yiyi nsu no mu na di wɔn a wɔannoa anaasɛ wɔayam.
• Sɛ ɛbɛfirifi: Sɛ wode nsuo ahyɛ mu sɛdeɛ yɛaka wɔ atifi hɔ no wie a, yi nsuo no mu na fa nsuo pa gu mu bio na ma ɛntena hɔ nnɔnhwereɛ 8-12. Sɛ aba no were hohoro na ɛte sɛ nea ɛrebɛfifi a, yiyi nsu no na fa di dwuma.

Wubetumi de aba a wɔasiesie no saa kwan yi so ayɛ salad, soup, yogurt, anaasɛ sɛ aduan a wɔde di agoru kɛkɛ.

So nsunsuanso bɔne bi wɔ hɔ? Nneɛma a ɛsɛ sɛ yɛma yɛn ani da hɔ

Mpɛn pii no, asiane biara nni akutu aba ho kɛse, nanso nneɛma bi wɔ hɔ a ɛsɛ sɛ wohwɛ yiye.

• Nneɛma a ɛma obi ho yɛ no yaw:Nneɛma a ɛma obi ho yɛ no hyew wɔ akutu aba ho no ntaa mma, nanso enni hɔ. Sɛ wuhu sɛnkyerɛnne ahorow te sɛ ɛyaw, wo hohoro, ɔfe, anaa ɛyɛ den sɛ wobɛhome wɔ w’ano anaa wo menewam a, hwehwɛ aduruyɛfo afotu ntɛm ara.
• Nnuru a Wɔde Di Dwuma: Vitamin K, omega-3s, ne magnesium pii wɔ akutu aba mu. Eyinom betumi aka mogya mmoroso ne mogya a ɛtwetwe. Sɛ worenom nnuru a ɛma mogya yɛ mmerɛw (e.g., Warfarin), nnuru a ɛma mogya mmoroso, anaa nnuru a ɛma mogya tu a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na wode akutu aba aka w’aduan ho daa.
• Yafunu mu yaw: Eyinom yɛ dɛ na ebia ɛbɛma woapɛ sɛ wudi pii prɛko pɛ. Nanso, esiane sɛ ahoɔdennuru pii wɔ wɔn mu nti, sɛ wodi pii prɛko pɛ a, ebetumi ama yafunu ayɛ wo yaw, akisikuru, anaa akisikuru. Enti hwɛ hu sɛ wubedi dodow a wɔkamfo kyerɛ da biara (bɛyɛ nsa biako anaa nkaribo abien).