Mprempren, yɛn nyinaa dwen nea yedi ne nea yɛnom ho paa, ɛnte saa? Nnipa pii ani gye ho sɛ wɔde biribi a ahoɔden wom na ahoɔden wom te sɛ oats bɛhyɛ wɔn su sen sɛ wɔde aburow ne paanoo a wɔtaa de di dwuma no bedi dwuma. Ɛnnɛ, yɛreka aduan titiriw bi a ahoɔdennuru ahyɛ mu ma ho asɛm, nanso ebia woante ho asɛm pii. Ɛno ne Rye Flakes. Ɛwom sɛ edin no yɛ foforo kakra de, nanso akwahosan so mfaso a ɛwɔ eyi so no dɔɔso yiye.
Aburow a wɔayam no yiye ho hia yiye ma asetra a ahoɔden wom. Nhwehwɛmu ahorow ada no adi mpo sɛ sɛ wode aburow ahorow yi ka w’aduan da biara da ho a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya nyarewa pii te sɛ ayamtu, Crohn yare, ne akisikuru a ɛyɛ kurukuruwa no so. Enti, rye a wɔayam no yɛ aburow a ɛte saa a nneɛma a ɛtete saa ahyɛ mu ma no mu biako.
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Sɛ yɛbɛka no tiawa a, dɛn ne Rye Flakes?
Fa no sɛ, wɔde rye dua no aba a wɔde nsuonwini, wobobɔw, na wɔma ɛyow, te sɛ oats ara pɛ na ɛyɛ saa rye asinasin yi. Sɛ wohwɛ wɔn a, wɔte sɛ oat a wɔabobɔw no ara pɛ. Wɔn nso yɛ mmerɛw yiye sɛ wɔbɛyɛ.
Eyinom nyɛ aduan biara kɛkɛ, na mmom aduannuru akorae a vitamin, mineral, ne titiriw no fiber a yɛn nipadua hia ahyɛ mu ma. Enti momma yɛnhwɛ mfaso kɛse a aburow nketewa yi wɔ ma yɛn akwahosan.
Akwahosan mu mfaso a ɛwɔ rye flakes so ma wo nipadua
Ɛnyɛ mfaso biako pɛ na rye a wɔayam no yiye. Wɔwɔ nkɛntɛnso pa wɔ nhyehyɛe ahorow pii a ɛwɔ yɛn nipadua mu no so.
Ɔkɛseɛ ma aduane mu nhyehyɛeɛ!
Sɛ wotaa nya ɔhaw ahorow te sɛ yafunu a ɛyɛ wo yaw ne akisikuru a, rye a wɔayam no betumi ayɛ ano aduru pa. Fiber a ɛwɔ mu no boa ma yɛn aduan mu nhyehyɛe no yɛ adwuma yiye. Sɛ yɛbɛka no tiawa a, sɛ yedi rye a wɔayam a, aduan a ɛfa yɛn dwensɔtwaa mu no yɛ nea etu mpɔn kɛse. Eyi nso boa ma asiane a ɛwɔ hɔ sɛ obi benya nyarewa a emu yɛ den te sɛ kokoram a ɛwɔ akyi berɛmo mu no so tew.
Mmoa kɛse a ɛma wodi asikreyare so
Rye flakes yɛ aduan a ɛsom bo yiye ma nnipa a wɔwɔ asikreyare ne wɔn a asiane wɔ hɔ sɛ wobenya asikreyare. Eyi te saa efisɛ rye a wɔayam no glycemic index (GI) sua.
Eyi kyerɛ sɛ, sɛ yedi eyinom a, asikre dodow a ɛwɔ yɛn mogya mu no nkɔ soro mpofirim. Mmom no, asikre no kɔ nipadua no mu nkakrankakra, na ɛma ɛyɛ mmerɛw kɛse ma obi a ɔwɔ asikreyare sɛ obetumi adi asikre dodow a ɛwɔ ne mogya mu no so.
Bio nso, nhama a ɛtumi nwura mu a ɛwɔ mu no nso boa ma asiane a ɛwɔ hɔ sɛ obi benya Asikreyare a Ɛto so Abien no so tew. Nanso, sɛ wɔresa asikreyare wo yare a, ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woafi aduan a ɛte sɛɛ ase.
Afei nso ɛboa ma wotumi hwɛ nipadua mu duru so.
Nsɛnnennen akɛse a ɛwɔ hɔ ma obi a ɔrebɔ mmɔden sɛ ɔbɛtew ne mu duru so no biako ne sɛ ɔbɛhwɛ aduan a odi so. Rye flakes betumi aboa wɔ eyi nso mu. Nhwehwɛmu ahorow ada no adi sɛ rye a wɔayam no betumi aboa wo ma woate nka sɛ wo ho ayɛ wo ma akyɛ. Enti, sɛ wudi rye a wɔayam no kakraa bi anɔpa a, ebetumi aboa wo ma woadi w’adidi boro so so akosi awiabere. Ebetumi nso aboa wo ma woadi kakraa bi wɔ w’aduan a edi hɔ no mu.
Eye ma koma akwahosan
Sɛ ɛba srade a ɛwɔ yɛn mogya mu so a, ɛwɔ ahorow abien: srade "pa" (HDL) ne srade "bɔne" (LDL). Nnuan a GI sua te sɛ rye flakes boa ma HDL srade "pa" a ɛwɔ yɛn nipadua mu no kɔ soro. Saa HDL srade yi yɛ adwuma denam LDL srade "bɔne" a ebetumi ayɛ kɛse wɔ yɛn mogya ntini mu na asiw ano no a eyi fi hɔ no so.
Ɛnyɛ ɛno nko, na mmom potassium, ade bi a ɛboa ma mogya mmoroso so tew pii nso wɔ rye a wɔayam no mu. Ade biako a ɛde mogya mmoroso ba ne sodium (nkyene) dodow a ɛkɔ soro wɔ nipadua no mu. Potassium boa ma woyi sodium a ɛboro so yi fi nipadua no mu. Eyi boa ma wotumi di mogya mmoroso so na ɛtew asiane a ɛwɔ hɔ sɛ obi benya komayare ne akisikuru so.
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Rye flakes yɛ ademude a vitamin ne mineral ahorow wom, titiriw vitamin B pii.
| Vitamin B a ɛwɔ nipadua no mu | Mfaso a ɛwɔ so ma nipadua no |
|---|---|
| Vitamin B1 (thiamine) ne B3 (niacin) . | Ɛboa ma nipadua no ahoɔden kɔ soro na ɛkɔ so tra hɔ. |
| Riboflavin (vitamin B2) . | Ɛho hia ma mmerɛbo ne ntini ahorow no dwumadi a ɛfata. |
| Vitamin B6 a ɛwɔ nipadua no mu | Ɛboa ma nipadua no mu tumi a ɛko tia nyarewa no mu yɛ den. |
| Folate a wɔde yɛ aduan | Ɛho hia yiye sɛ wosiw awo mu dɛmdi ahorow a ebetumi aba wɔ akokoaa no mu bere a ɔyem no ano. |
Afei nso, nneɛma a ɛho hia te sɛ dade, magnesium, phosphorus, ne zinc , ne nnuru a wɔfrɛ no phytochemicals a ɛwɔ tumi a ɛko tia ɔyare mmoawa a ɛmma nkwammoaa nsɛe no wɔ rye a wɔayam no mu.
Aduandi a ɛwɔ kuruwa 1/4 mu
Nnuannuru yi wɔ rye a wɔayam no yiye a wɔde ma no mu:
- Calories: 98 na ɛwɔ hɔ
- Protein: gram 4 na ɛwɔ hɔ
- Srade: gram 1
- Carbohydrates: gram 20 na ɛwɔ hɔ
- Fiber: gram 4 na ɛyɛ
- Asikre: 0 gram
Nea ɛho hia: Carbohydrates wɔ rye a wɔayam no mu. Ɛwom sɛ wɔyɛ carbohydrates a ɛyɛ den de, nanso ɛnkɔ soro ntɛmntɛm wɔ mogya mu te sɛ abodoo fitaa de, nanso ɛnyɛ papa sɛ wubedi pii. Ɛyɛ papa sɛ wobɛma wo dodow bɛyɛ kuruwa 1/4 bere koro mu .
Okay, yɛbɛyɛ dɛn de eyinom aka aduan no ho?
Eyi yɛ mmerɛw yiye. Wubetumi ayɛ rye a wɔayam no sɛnea woyɛ oats no ara pɛ.
Ɔkwan a agye din sen biara ne sɛ wɔde nsu kakra bɛnoa no wɔ fononoo no so kosi sɛ ɛbɛyɛ den ayɛ akutu. Wubetumi de nnuaba te sɛ cashews, almonds, bobe a ayow, ne nnuaba asinasin te sɛ banana ahyɛ akutu yi mu ma ayɛ dɛ.
Ɛnyɛ ɛno nko, na mmom wobetumi de eyinom adi dwuma wɔ akwan foforo pii so:
- Fa rye a wɔayam sen oats gu granola anaa muesli a wɔayɛ wɔ fie mu.
- Bɔ mmɔden sɛ wode eyinom bedi dwuma sen oats bere a woreyɛ kukisi ne bisket no.
- Fry rye flakes bi wɔ kyɛnsee mu na di wɔ biribi te sɛ atoko flakes so.
- Sɛ woreyɛ nneɛma te sɛ cutlets, nam a wɔayam, ne rolls wɔ fie a, bɔ mmɔden sɛ wode eyinom kakra bɛka ho sen sɛ wode paanoo a wɔayam bɛhyɛ mu sɛ ade a ɛkyekyere, kyerɛ sɛ, wode bɛkura afrafrade no mu.
Nkrasɛm a Wɔde Kɔ Fie
- Rye Flakes yɛ aburow a ahoɔden wom, te sɛ oats, a aduannuru pii wom.
- Eyinom a wodi no ma wonya mfaso pii te sɛ aduan a ɛma aduan yɛ mmerɛw, asikre dodow a ɛwɔ mogya mu a ɛhwɛ so, nipadua mu duru a ɛhwɛ so, ne koma akwahosan a ɛkɔ so tra hɔ.
- Nnuannuru a ɛho hia te sɛ fiber, vitamin B, ne potassium pii wɔ Rye flakes mu.
- Sɛ wode bi ka w’aduan ho a, ɛbɛyɛ papa sɛ wubefi ase de kakraa bi te sɛ kuruwa 1/4 bere koro mu.
- Sɛ wowɔ ayaresa tebea bi te sɛ asikreyare anaa mogya mmoroso a, ɛho hia paa sɛ wo ne wo duruyɛfo susuw ho ansa na woayɛ nsakrae kɛse saa wɔ w’aduan mu.
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