Akutu yɛ ade a ɛho nhia wɔ yɛn afie ne yɛn adididan mu, ɛnte saa? Biribiara nni hɔ a ɛte sɛ akutu a wɔde yɛ aduan a ɛyɛ dɛ anaasɛ wɔde aburow pudding bedi. Nanso so wunim sɛ, wɔ saa aduan a ɛyɛ dɛ yi akyi no, akutu yɛ aduan a ɛyɛ nwonwa a ɛma yɛn akwahosan nya mfaso a ɛyɛ nwonwa? Ɛnnɛ, momma yɛnka akwahosan ho ahintasɛm a ɛyɛ nwonwa a wɔde asie wɔ akutu a ɛnyɛ den yi mu no ho asɛm.
Nea edi kan koraa no, dɛn ne akutu?
Sɛ yɛbɛka no tiawa a, akutu yɛ Cucurbitaceae abusua no muni, a nhabannuru te sɛ kukuruku, melon, ne squash ka ho. Ɛwom sɛ nnipa pii bu akutu sɛ nhabannuru de, nanso wɔ nyansahu mu no, akutu yɛ aduaba efisɛ efi nhwiren fã a aba wom no mu na enyin. Nanso, esiane sɛ yɛde di dwuma te sɛ nhabannuru wɔ aduannoa mu nti, ɛnyɛ biribi a ɛsɛ sɛ yesusuw ho.
Ɛnyɛ sɛ akutu yɛ dɛ nko, na mmom ne aba nso wɔ aduannuru pii. Akutu a wɔde ahyɛ toa mu a yɛtɔ wɔ sotɔɔ mu no nso wɔ aduannuru mu mfaso pii a ɛte sɛ akutu a wɔayɛ no foforo no. Enti ɛnyɛ den yiye sɛ wubenya mfaso a ɛwɔ akutu so afe mũ no nyinaa.
Dɛn ne super mfaso a ɛwɔ pumpkin so ma yɛn nipadua?
Okay, afei momma yɛnhwɛ ɔfã a ɛho hia sen biara no: mfaso bɛn na ɛwɔ akutu a yebedi so ma yɛn nipadua?
Sɛ wopɛ honam ani hwɛbea a ɛyɛ fɛ na ɛwɔ apɔwmuden
Pumpkin yɛ adamfo kɛse a ɛbɛma wo honam ani ayɛ yiye na ayɛ hyew. Vitamin C, minerals, ne carotenoids a ɛwɔ akutu mu no ma honam ani nya nsu ne aduannuru a ehia.
Titiriw no, beta-carotene, ade a ano yɛ den a ɛko tia ɔyare mmoawa a ɛma akutu kɔla yɛ borɔdɔma no boa ma owia sɛe ne honam ani kokoram ho asiane so tew. Ɛboa nso ma onyin no brɛ ase.
Ma w’aniwa nnam.
"Akutu a wodi ma w'ani hyerɛn" yɛ asɛm a yɛate fi yɛn mmofraase. Ɛyɛ nokware. Beta-carotene a ɛwɔ akutu mu no dan vitamin A wɔ yɛn nipadua mu. Saa vitamin A yi ho hia na ama yɛn aniwa ayɛ adwuma yiye. Ɛho hia titiriw ma anadwo anisoadehu ne aniwa no akwahosan.
Kae sɛ, eye sɛ wubenya vitamin A ne beta-carotene a ɛsom bo yi afi abɔde mu nnuan te sɛ akutu mu, sen sɛ wobɛnom nnuru a wɔde kum yare.
Ɔkɛseɛ ma koma akwahosan
Pumpkin na ɛwɔ nnuan a ɛboa ma wo koma nya apɔwmuden no atifi. Nneɛma a ɛwɔ akutu mu , te sɛ potassium, magnesium, ne calcium , boa ma wo koma bɔ yiye na ɛhwɛ wo mogya so.
Bio nso, nhama a ɛwɔ akutu mu no boa ma srade bɔne a ɛwɔ mogya no mu no so tew.
Immunity a ɛko tia nyarewa wɔ ne sorokɔ mu
So wotaa yare? Afei akyinnye biara nni ho sɛ ɛsɛ sɛ wode akutu ka w’aduan ho. Efisɛ, aduannuru pii te sɛ Vitamin A, C, E, Zinc, ne Iron wɔ akutu mu, a ɛho hia na ama yɛn nipadua mu ahoɔden a ɛko tia nyarewa no ayɛ den. Enti, akutu boa ma wɔbɔ wɔn ho ban fi nyarewa ahorow ho na sɛ ɔyare bi ba a, ɛsa ntɛmntɛm.
Kura dwensɔtwaa akwahosan mu
Pumpkin nso yɛ aduan pa ara ma yɛn aduan mu nhyehyɛe. Fiber a ɛwɔ mu no siw akisikuru ano na ɛma aduan mu yɛ mmerɛw. Afei nso, nneɛma a ɛwɔ akutu mu no bi boa ma mmoawa pa nyin wɔ yɛn dwensɔtwaa mu na ɛhyɛ mmoawa bɔne so. Titiriw no, wɔkyerɛ sɛ amino acid cucurbitin a ɛwɔ akutu aba mu no boa ma wosiw nwansena ano.
Ɛboa ma wo mu duru so tew
Pumpkin yɛ aduan pa ma obi a ɔrebɔ mmɔden sɛ ɔbɛtew ne mu duru so. Calories sua wɔ akutu mu na fiber pii wom. Esiane sɛ fiber pii wom nti, ɛma wote nka sɛ wo ho ayɛ wo hyew bere a woadi kakraa bi mpo akyi. Eyi boa ma wudi w’akɔnnɔ so na ɛboa ma wohwɛ wo mu duru so.
Aduannuru bɛn na ɛwɔ akutu mu?
Momma yɛnhwɛ aduannuru a ɛbɛyɛ sɛ ɛwɔ akutu a wɔanoa kuruwa biako (bɛyɛ gram 245) mu.
| Nnuannuru afã | Gross kɛse |
|---|---|
| Calories a ɛwɔ nipadua no mu | 83. Nkyekyɛm |
| Protein a ɛwɔ nipadua no mu | gram 2.7 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | 19.8 na ɛyɛ gram |
| Fiber a ɛyɛ den | 7.1 na ɛyɛ gram |
| Kɛseɛ | gram 0.7 na ɛyɛ |
| Vitamin A a ɛwɔ nipadua no mu | Bɛboro 200% wɔ da biara da ahiade mu |
| Potassium a wɔde yɛ nneɛma | Bɛyɛ 16% wɔ da biara da ahiade mu |
Hwɛ yiye wɔ saa nneɛma yi ho bere a woredi akutu no
Ɛwom sɛ akutu yɛ aduan a ahoɔden wom yiye de, nanso nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye.
- Hwɛ yiye wɔ asikre ne ngo ho: Nneɛma a wɔato te sɛ pumpkin pie, pumpkin rolls, ne anonne bi taa de asikre ne ngo pii ka ho. Enti kwati sɛ wubedi eyinom mpɛn pii. Ɛyɛ papa sɛ wobɛnoa akutu wɔ fie a asikre kakraa bi na ɛwom.
- Potassium dodow: Potassium dɔɔso wɔ akutu mu. Eyi nyɛ ɔhaw mma obi a ɔwɔ apɔwmuden, na mfaso wɔ so ankasa. Nanso, akyinnye biara nni ho sɛ ɛsɛ sɛ nnipa a wɔwɔ asaabo mu yare anaa wɔn a wɔnom nnuru a ɛka asaabo dwumadi no ne wɔn duruyɛfo kasa ansa na wɔadi nnuan pii a potassium wom te sɛ akutu. Efisɛ sɛ asaabo no ntumi nyi potassium mfi mu yiye a, potassium dodow a ɛwɔ mogya no mu no betumi akɔ soro wɔ ɔkwan a ɛyɛ hu so. Yɛfrɛ saa tebea yi `(Hyperkalemia)`.
Akwan a ɛyɛ dɛ a wobɛfa so de akutu ahyɛ w’aduan mu
Mfa wo ho nhyɛ akutu nnuan nkutoo mu. Wubetumi de akutu aka w’aduan ho wɔ akwan horow so.
- Pumpkin Soup: Yɛ pumpkin soup a ɛyɛ dɛ denam akutu nufusu bi a wode bɛka ho so.
- Smoothie: Yɛ smoothie a ɛyɛ dɛ denam akutu a wobɛnoa na woabubu so, na wode afra banana ne yogurt mu.
- Salad: Wobetumi atwitwa akutu a wɔannoa mpo no yiye na wɔde aka salad ho. Nanso mma wo werɛ mmfi sɛ wobɛhohoro na woahohoro ho yiye.
- Wɔatow: Wubetumi nso atwitwa no nketenkete, de ngodua ngo, nkyene, ne ɛmo kakra ato, na woadi.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛnyɛ aduan a ɛyɛ dɛ nko na akutu yɛ, na mmom ɛyɛ aduan a ɛboro so a vitamin, mineral, ne fiber ahyɛ mu ma nso.
- Pumpkin boa ma honam ani hwɛbea, aniwa, koma akwahosan, ne nipadua mu ahoɔden a ɛko tia nyarewa no tu mpɔn.
- Akutu yɛ ade kɛse a ahoɔdennuru kakraa bi na ɛwom, na ahoɔdennuru pii wom ma wɔn a wɔrebɔ mmɔden sɛ wɔbɛtew wɔn mu duru so no.
- Esiane sɛ potassium dɔɔso wɔ akutu mu nti, ɛsɛ sɛ nnipa a wɔwɔ asaabo mu yare di no wɔ nnuruyɛfo afotu nkutoo ase.
- Sɛ́ anka wubedi akutu a wɔde asikre ne ngo pii ayɛ no, di akutu a ahoɔden wom a wɔasiesie wɔ fie.
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