So woadi sushi pɛn? Anaasɛ ebia woate Japanfo ne Koreafo nnuan ho asɛm pɛn. Ebia woahu sɛ wɔde ahaban teateaa bi a ɛtaa yɛ ahabammono tuntum, ɛtɔ mmere bi a ɛyɛ tuntum abɔ saa nnuan yi ho. Ɛno ne ɛpo mu nwura a yɛbɛka ho asɛm. Nanso ɛnyɛ sushi nkutoo na eyi yɛ. Eyi yɛ superfood a ɛwɔ aduannuru a ɛyɛ nwonwa na ɛwɔ akwahosan mu mfaso pii. Enti momma yɛnka ho asɛm nkɔ akyiri nnɛ.
Ma yenni kan nhwɛ, dɛn ne ɛpo mu nnua yi?
Sɛ yɛbɛka no tiawa a, ɛpo mu nwura yɛ atɛkyɛ ne po mu afifide bi a enyin wɔ po mu, titiriw wɔ mpoano a abotan wɔ so wɔ wiase nyinaa. Wɔwɔ kɔla ahorow. Wubetumi ahu ahorow ahorow te sɛ kɔkɔɔ, ahabammono, bruu-ahabammono, ne bruu.
Wo de susuw ho hwɛ, nnipa a na wɔte po ho no adi eyinom fi bere a abakɔsɛm reba. Ɛnnɛ, nnipa a wɔwɔ wiase nyinaa di po mu nnua ahorow bɛboro 145. Ɛwom sɛ yɛn ani nnye ho kɛse de, nanso eyi yɛ aduan a ɛho nhia wɔ Asia aman te sɛ Japan ne Korea. Wɔde yɛ nneɛma pii te sɛ soup, salad, ne sushi.
Eyinom ne ɛpo mu nnua ahorow a yɛtaa te ho asɛm no bi:
- Wakame
- Kombu
- Nori - Eyi ne nea wɔtaa de kyekyere sushi ho.
- Kelp na ɔkyerɛwee
- Ɛpo mu lettuce
Mfaso bɛn na ɛwɔ po mu nnua a yedi so ma yɛn nipadua?
Po mu nwura yɛ aduannuru a wɔkora so. Nyansahufo da so ara reyɛ nhwehwɛmu wɔ akwahosan so mfaso horow a ɛwɔ so. Momma yɛnhwɛ mfaso atitiriw a wɔahu de besi nnɛ no bi.
Ɛboa ma thyroid no yɛ adwuma yiye
Po mu nnua yɛ iodine fibea a ɛdɔɔso . Iodine ho hia na ama thyroid ntini a ɛwɔ yɛn kɔn mu no ayɛ adwuma yiye. Saa thyroid ntini yi na ɛhwɛ nneɛma pii so wɔ yɛn nipadua mu, a nea ɛka ho ne nipadua mu nneɛma a ɛsakra, ahoɔden a yɛyɛ ne nea wɔde di dwuma, brayɛ kyinhyia, ne nipadua mu hyew.
Yɛn nipadua no ankasa ntumi nyɛ iodine, enti ɛsɛ sɛ yenya fi nnuan a yedi mu anaasɛ ɛnam nnuru a yɛde ka ho so.
Sɛ nipadua no nnya iodine a ɛdɔɔso a, thyroid ntini no ntumi nyɛ hormone dodow a ɛho hia. Yɛfrɛ tebea yi hypothyroidism . Ɛsan nso betumi de tebea bi a wɔfrɛ no "Goiter" a ɛma thyroid ntini no hohoro aba. Iodine ho hia ma akokoaa no amemene nyin, titiriw bere a wanyinsɛn .
Ɛma dwensɔtwaa akwahosan tu mpɔn
Prebiotics a ɛwɔ po mu nnua muPrebiotics yɛ carbohydrates a ɛyɛ adwuma sɛ abɔde mu aduan fibea ma mmoawa "papa" a wɔwɔ yɛn aduan mu ntini mu. Wɔboa ma mmoawa pa nyin na ɛma yɛn dwensɔtwaa afasu yɛ yiye.
Eye paa ma koma akwahosan
Nhwehwɛmu a wɔadi kan ayɛ no ahu abusuabɔ bi a ɛda ɛpo mu nnua a wodi ne komayare ho asiane a ɛso tew ntam. Nhwehwɛmu ahorow bi kyerɛ sɛ nnuru a wɔfrɛ no polyphenols a ɛwɔ po mu nnua mu no betumi ama mogya mmoroso, srade bɔne (LDL srade), ne srade a ɛwɔ nipadua mu nyinaa so atew.
Ebia ɛbɛboa ma asikre dodow a ɛwɔ mogya mu no so
Adanse nso wɔ hɔ a ɛkyerɛ sɛ nneɛma bi a ɛwɔ po mu nnua mu betumi aboa ma asikre dodow a ɛwɔ mogya mu no so. Wogye di sɛ polyphenols, ne aduru bi a ɛko tia ɔyare mmoawa a wɔfrɛ no fucoxanthin a ɛwɔ po mu nnua ahorow bi mu no na ɛma eyi ba.
Ebetumi ahyɛ nipadua no mu tumi a ɛko tia nyarewa no mu den
Ɛwom sɛ nhwehwɛmu a wɔayɛ wɔ eyi ho no sua de, nanso yenim sɛ nnuru a ekum ɔyare mmoawa ne prebiotics a wohu wɔ ɛpo mu nnua mu no boa ma nipadua no tumi ko tia nyarewa a ɛyɛ papa.
Ebia ɛbɛboa ma kokoram ho asiane no so atew
Nhwehwɛmu a edi kan no ada no adi sɛ carbohydrate bi a wɔfrɛ no ``Fucoidan`` a ɛwɔ po mu nnua a ɛyɛ bruu mu no wɔ tumi a ɛko tia kokoram. Nanso, eyi da so ara wɔ ne mfiase, enti wonnya nhuu abusuabɔ pɔtee bi. Enti nsusuw sɛ eyi yɛ aduru a edi mũ.
Po mu nnua a ahoɔden wom
Ɛsono aduannuru a ɛwɔ ɛpo mu nnua mu, na egyina ɔkwan a wodua no ne ɔmantam a wodua so, nanso vitamin ne nnuru a ɛsom bo wɔ ahorow no nyinaa mu.
| Aduannuru atitiriw a ɛwɔ po mu nnua mu | |||
|---|---|---|---|
| Vitamin A a ɛwɔ nipadua no mu | Vitamin C a ɛwɔ nipadua no mu | Vitamin E a ɛwɔ nipadua no mu | Vitamin K a ɛwɔ nipadua no mu |
| Vitamin ahorow a wɔfrɛ no B2, B5 | Iodine a wɔde yɛ adwuma | Dadeɛ | Calcium a ɛwɔ nipadua no mu |
| Magnesium a wɔde yɛ adwuma | Zinc a wɔfrɛ no Zinc | Kɔpa | Selenium a wɔde yɛ nneɛma |
Vitamin K pii wɔ mu titiriw.Protein ne fiber nso wɔ mu. Wɔn mu calories nso sua koraa.
So nneɛma bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho bere a yɛredi ɛpo mu nnua?
Po mu nnua yɛ nea asiane biara nni ho ma nnipa dodow no ara sɛ wobedi, nanso nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ wɔma ɛtra wɔn adwenem.
1. Iodine a wɔnom boro so
Ɛwom sɛ iodine ho hia ma yɛn thyroid gland de, nanso ɛnyɛ papa sɛ yebenya pii wɔ nipadua no mu. Ebetumi aka sɛnea thyroid ntini no yɛ adwuma nso. Ne titiriw no, ɛsɛ sɛ mmofra nkumaa, ɛnanom a wɔyem, ne wɔn a wɔwɔ thyroid nyarewa dedaw no kwati sɛ wɔbɛnom iodine pii.
2. Nnuru bi a ɛne ne ho bɔ abira
Potassium pii wɔ po mu nnua mu . Bere a eyi ye ma obi a ɔwɔ apɔwmuden no, potassium a wɔnom pii no betumi apira wɔn a wɔwɔ asaabo mu yare no . Afei nso, vitamin K a ɛwɔ saa aduan yi mu no tumi ne nnuru a ɛma mogya yɛ mmerɛw te sɛ warfarin . Sɛ worenom nnuru a ɛte saa a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woadi po mu nnua.
3. Asiane a ɛwɔ hɔ sɛ dade a emu yɛ duru wom
Ɛdenam baabi a ɛpo mu nwura nyin so no, ɛtɔ mmere bi a dade a emu yɛ duru a epira te sɛ arsenic, cadmium, mercury, ne kɔbere betumi ayɛ mu. Enti, ɛho hia sɛ wotɔ nneɛma a ɛyɛ papa fi baabi a wotumi de ho to so.
Titiriw sɛ worenom nnuru a ɛpo mu nnua wom a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na wode adi dwuma.
Okay, yɛbɛyɛ dɛn de eyinom aka aduan no ho?
Mprempren wobetumi ahu po mu nnua a ayow wɔ aguadidan akɛse mu wɔ Sri Lanka, titiriw nea wɔtɔn amanaman ntam nnuan. Mprempren nori nhaban a ayow (sushi nkratafa) ne wakame a ayow abu so.
Akwan a ɛnyɛ den a wobɛfa so de ɛpo mu nnua aka w’aduan ho ni:
- Fa kombu anaa kelp a ayow yɛ soup a ɛyɛ dɛ.
- Yɛ salad a ɛyɛ dɛ denam vinegar, sesame ngo, soya sauce, ne scallions a wɔatwitwa no yiye a wode bɛka wakame a wɔayɛ no foforo anaa nea wɔahyɛ no nsu ho no so.
- Bobɔ nori ahaban a ayow na fa petepete aburow ne nhabannuru salad so.
- Di nori nhaban a ayow sɛ aduan. Sotɔɔ ahorow bi nso tɔn wɔn a wɔakyekyere.
- Sɛ worenoa biribi te sɛ bankye anaa peas a, fa kombu asinasin bi ka ho.
Nkrasɛm a Wɔde Kɔ Fie
- Po mu nnua yɛ aduan a ɛboro so a vitamin, mineral, titiriw iodine, a ɛho hia ma thyroid ntini no pii.
- Eyinom a wodi no betumi aboa komayare, aduan a wɔyam, ne asikre a ɛwɔ mogya mu no.
- Te sɛ biribiara no, ɛnyɛ papa sɛ wubedi eyinom pii. Ɛho hia titiriw ma nnipa a wɔwɔ thyroid yare, asaabo mu yare, ne wɔn a wɔnom nnuru a ɛma mogya yɛ mmerɛw no hwehwɛ aduruyɛ mu afotu ansa na wɔadi eyinom.
- Hwɛ hu sɛ wubebisa wo duruyɛfo ansa na wode nnuru a ɛpo mu nnua wom adi dwuma.
- Wo nso wubetumi de eyinom aka w’aduan ho sɛ salad, soup, ne snacks na ama nsakrae a ɛyɛ dɛ na ahoɔden wom.
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