Mpataa a wɔde ahyɛ toa mu yɛ aduan a ɛho nhia wɔ yɛn afie mu. Di no ne paanoo, noa no ne aburow, anaa yɛ sambol a ɛyɛ nnuhwam, biribiara nni hɔ a ɛyɛ mmerɛw sen mpataa a wɔde ahyɛ toa mu. Wɔ mpataa a wɔde ahyɛ toa mu yi mu no, sardines yɛ apataa ketewaa bi a agye din yiye. So woasusuw akwahosan mu mfaso dodow a yɛn nipadua nya fi sardine apataa ketewa yi a yedi mu no ho pɛn? Nanso mfaso horow a yenya ka ho no, nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye kakra wɔ ho. Enti ɛnnɛ, momma yɛnka biribiara a ɛfa saa sardines yi ho.
Hena ne Sardines yi?
Sɛ yɛbɛka no tiawa a, sala yɛ apataa ketewaa bi a ne tenten bɛyɛ sɛntimita 25 na ɔte sukuu ahorow mu wɔ po mu wɔ wiase nyinaa. Ne nam a srade wom na ɛyɛ mmerɛw no ama ayɛ aduan titiriw wɔ aman pii nnuan mu.
Sardine a wɔde ahyɛ toa mu a yɛtɔ wɔ sotɔɔ mu no wɔ nsu te sɛ ngo, nsu, anaa tomato a wɔde ahyɛ mu. Ɛwom sɛ wɔtaa yi ne ti de, nanso yedi apataa yi a ne were ne ne nnompe nsɛee. Mma ɛnyɛ wo nwonwa sɛ akwahosan mu mfaso ankasa wɔ saa nnompe ne honam ani.
Nsonsonoe bɛn na ɛda Sardines ne Anchovies ntam?
Ɛwom sɛ wɔn baanu nyinaa yɛ mpataa nketewa de, nanso Halmasso sua sen Salin. Ɛsan nso wɔ dɛ a ɛyɛ nnuhwam kakra. Nanso, esiane sɛ ɛsono sɛnea obiara ani gye ho nti, ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ w’ankasa wobɛsɔ ahwɛ na woate nsonsonoe a ɛwɔ mu no ase.
Dɛn ne aduannuru mu mfaso a ɛwɔ nkyene so?
Salaya te sɛ ɔtopae ketewaa bi a ɛma aduannuru a vitamin, mineral, ne aduannuru a ɛho hia ma yɛn nipadua ahyɛ mu ma. Ɛyɛ papa paa nso ma wɔn a wɔdwene wɔn mu duru ho efisɛ ahoɔdennuru a ɛwɔ mu no sua.
Hwɛ pon a ɛwɔ ase ha no na woanya aduannuru a ɛwɔ sardines a wɔde ahyɛ toa mu gram 100 a ɛwɔ ngo mu no ho adwene pa.
| Nnuannuru afã | Dodow (gram 100 biara) . |
|---|---|
| Calories a ɛwɔ nipadua no mu | 208 na ɛwɔ hɔ |
| Protein a ɛwɔ nipadua no mu | gram 24.6 na ɛyɛ |
| Srade (Srade nyinaa) . | 11.4 na ɛyɛ gram |
| Cholesterol a ɛwɔ mogya mu | miligram 142 na ɛyɛ adwuma |
| Sodium - nkyene | miligram 307 na ɛwɔ hɔ |
Nea ɛka eyi ho no, salon ahorow no ka sɛ, .
- Omega-3 srade a ɛwɔ nipadua no mu
- Vitamin D a ɛwɔ nipadua no mu
- Calcium a ɛwɔ nipadua no mu
- Vitamin B12 a ɛwɔ nipadua no mu
- Dadeɛ
- Potassium a wɔde yɛ nneɛma
Ɛyɛ aduannuru a ɛho hia pii fibea pa ara, te sɛ.
Enti, dɛn nti na salaya a wobedi no ye ma nipadua no?
Yiw, sala yɛ aduan a ahoɔden wom yiye a wobetumi de aka aduan a ɛkari pɛ ho. Ma yɛnhwɛ mfaso a ɛwɔ so no bi.
- Ɛbɔ koma akwahosan ho ban: Omega-3 srade a ɛwɔ salmon mu no ye ma yɛn koma yiye. Wɔma mogya ntini no yɛ adwuma yiye na ɛboa ma srade bɔne so tew. Nhwehwɛmu ahorow ada no adi sɛ sɛ wodi salmon pɛnkoro anaa mprenu dapɛn biara a, ebetumi atew asiane a ɛwɔ hɔ sɛ obi benya komayare no so bɛyɛ nkyem abiɛsa mu biako.
- Ɛhyɛ nnompe mu den: Esiane sɛ yedi sardine a ne akutu wom nti, ɛma yenya calcium pii a yɛn nipadua hia. Afei nso, vitamin D pii wɔ sardines mu, na ɛboa nipadua no ma ɛtwe saa calcium no yiye. Eyinom abien nyinaa boa ma yɛn nnompe yɛ den na ɛyɛ den.
- Ɛboa ma amemene no yɛ adwuma: Omega-3 nso ho hia ma amemene no akwahosan. Wɔboa ma amemene mu nkwammoaa nya apɔwmuden, ɛma wɔkae ade yiye, na wɔbɔ wɔn ho ban fi ntini mu nyarewa bi a ɛba bere a obi nyin no ho.
- Ɛho hia yiye ma ɛnanom a wɔyem ne akokoaa a ɔwɔ awotwaa mu: Mpataa a omega-3 pii wom te sɛ sardines a wobedi bere a wɔyem no ho hia yiye ma akokoaa no amemene ne ne ntini ahorow nyin . Enti, eye paa sɛ ɛnanom a wɔyem, denam wɔn duruyɛfo afotu so no, sɛ wɔde sardines bɛka wɔn aduan ho.
- Ɛma aniwa hu ade yiye: Omega-3 a ɛwɔ salmon mu no boa ma aniwa a ɛyɛ mmerɛw ne aniwa a ɛyɛ kusuu a efi mfe a obi adi mu no so tew.
- Siw Vitamin B12 a Enni Mu: Vitamin B12 a enni nipadua no mu abu so, titiriw wɔ wɔn a wɔn mfe akɔ anim mu. Eyi betumi de ntini mu haw ahorow te sɛ akisikuru ne mmerɛwyɛ aba. Akutu a wɔde di dwuma biako betumi ama wɔanya vitamin B12 dodow a wɔkamfo kyerɛ da biara no mmɔho abiɛsa.
Asiane ahorow a ɛsɛ sɛ wohwɛ yiye bere a woredi salamander no
Te sɛ biribiara no, nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yesusuw ho bere a yɛretɔ salon no.
Nea ɛho hia sen biara ne sɛ biribiara a ɛboro so no nyɛ papa. Ɛwom sɛ salad yɛ aduan a ahoɔden wom de, nanso nyansa wom sɛ wubedi no sɛnea ɛsɛ.
| Ahudeɛ | Nkyerɛkyerɛmu ne onii a ɛsɛ sɛ ɔhaw no |
|---|---|
| Nkyene (sodium) a wɔde di dwuma kɛse | Nnuan a wɔde ahyɛ toa mu no mu nkyene dɔɔso kakra. Sɛ wowɔ mogya mmoroso a , ɛnyɛ papa sɛ wubedi nkyene pii. Enti to dodow a wudi no ano hye, anaa paw ahorow a sodium nnim. |
| Gout | Leeks yɛ aduan a nnuru a wɔfrɛ no purines pii wom. Wɔdan saa purine ahorow yi ma ɛbɛyɛ uric acid wɔ nipadua no mu. Esiane sɛ uric acid a ɛkɔ soro no nyɛ papa mma nnipa a wɔwɔ gout , nti, ɛho hia sɛ wɔkwati sɛ wobedi leeks anaasɛ wohwehwɛ afotu fi oduruyɛfo hɔ. |
| Asaabo mu Abo | Uric acid koro no ara a ɛde gout ba no nso betumi ama asaabo mu abo aba. Afei nso, nkyene pii a ɛwɔ nkyene mu no ma asiane a ɛwɔ hɔ sɛ asaabo mu abo bɛba no yɛ kɛse. Enti, ɛsɛ sɛ nnipa a asiane yi wom no hwɛ yiye bere a wɔredi nkyene no. |
| Nneɛma a Ɛyɛ Den | Ɛwom sɛ mercury nnɔɔso te sɛ mpataa akɛse de, nanso mpataa nketewa te sɛ mackerel nso tumi kura dade a emu yɛ duru kakraa bi. Nanso, nhwehwɛmu ahorow kyerɛ sɛ mercury dodow a ɛwɔ mackerel mu no yɛ nea asiane biara nni ho sɛ nnipa betumi adi. Nanso, ɛyɛ papa sɛ wobɛkwati sɛ wubedi aduan pii da biara da. |
| Nneɛma a ɛma obi ho yɛ no hyew | Nnipa binom betumi ayɛ wɔn ayayade wɔ mpataa ho. Sɛ wuhu sɛnkyerɛnne ahorow te sɛ honam ani a ɛyɛ wo yaw, ɛyɛ wo yaw, anaasɛ ɛho wosow bere a woadi sardines akyi a, ebetumi ayɛ nea ɛma wo ho yɛ wo hyew. Sɛ eyi ba a, hwehwɛ aduruyɛfo afotu ntɛm ara. |
So ɛnyɛ hwee sɛ nnipa a srade dɔɔso bedi salo?
Eyi yɛ ɔhaw ma nnipa pii. Ɛwom sɛ srade bi wɔ salmon mu de, nanso omega-3 srade ‘pa’ a ɛwɔ mu no boa ma srade ‘bɔne’ (LDL) a ɛwɔ nipadua no mu no so tew . Enti, sɛ wudi salmon sen nnuan afoforo a srade pii wom te sɛ nam a, ebetumi ayɛ nea mfaso wɔ so ankasa. Nanso, sɛ wowɔ srade ho haw bi a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa ahwehwɛ afotu.
Nkrasɛm a Wɔde Kɔ Fie
- Sardines yɛ aduan a ahoɔden wom a omega-3, calcium, ne vitamin D pii wom.
- Sɛ wudi a, ɛso wɔ mfaso pii ma wo koma, w’amemene, ne wo nnompe akwahosan.
- Nkyene a wɔde ahyɛ toa mu betumi ayɛ nea nkyene (sodium) pii wom. Ɛsɛ sɛ nnipa a wɔwɔ mogya mmoroso no hwɛ yiye titiriw wɔ eyi ho.
- Sɛ wowɔ gout anaasɛ asiane wɔ hɔ sɛ wubenya asaabo mu abo a, nyansa wom sɛ wobɛkwati anaasɛ wobɛto nnuaba a wobɛnom ano hye.
- Te sɛ biribiara no, di salad a ɛfata na di aduan a ɛkari pɛ no fã.
- Sɛ wowɔ nsɛm bi a ɛhaw wo wɔ salao a wubedi ho esiane w’akwahosan tebea nti a, kɔ wo duruyɛfo nkyɛn bere nyinaa.
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