Sɛ wokɔ sotɔɔ a wɔtɔn keeki anaa aguadidan kɛse bi mu a, ɛbɛyɛ sɛ wuhu strawberry kɔkɔɔ fɛfɛ a wɔde akyerɛ no. Yɛn nyinaa ani gye wɔn ahoɔfɛ, wɔn hua, ne wɔn dɛ ho. Sɛ wode strawberry kakraa bi ka biribiara te sɛ yogurt, salad, anaa dessert ho a, ɛsakra sɛnea ɛyɛ dɛ ne sɛnea ɛte. Nanso wunim sɛnea aduaba fɛfɛ a ɛyɛ dɛ yi ye ma yɛn nipadua no yiye? Ɛnnɛ, momma yɛnka akwahosan mu mfaso akɛse a ahintaw wɔ aduaba kɔkɔɔ ketewa yi mu ho asɛm.
Dɛn ankasa ne strawberry?
Nnipa pii susuw sɛ strawberry yɛ "berry." Nanso nea ɛyɛ nwonwa no, wɔ afifide mu no, strawberry nyɛ aduaba anaasɛ nnuaba. Wɔyɛ afifide bi a ɛwɔ rose abusua mu nhwiren a ayɛ kɛse. Nanso, strawberry yɛ nnuaba a agye din na ɛyɛ dɛ sen biara wɔ wiase no mu biako.
Nea eye sen biara ne sɛ strawberry yɛ aduaba a ɛmma asikre dodow a ɛwɔ yɛn mogya mu nkɔ soro . Sɛ yɛbɛka no tiawa a, wɔwɔ glycemic index a ɛba fam. Eyi kyerɛ sɛ obi a ɔwɔ asikreyare anaa obi a ɔrebɔ mmɔden sɛ obesiw asikre dodow so mpo betumi anya strawberry mu anigye a onsuro.
Dɛn ne nea enti a strawberry ye ma nipadua no?
Strawberry yɛ aduan a ɛboro so a vitamin, fiber, ne nneɛma a ɛko tia ɔyare mmoawa ahyɛ mu ma. Wɔdɔɔso titiriw wɔ nnuru a ano yɛ den a ɛko tia ɔyare mmoawa a wɔfrɛ no polyphenols mu . Sodium, srade, anaa srade biara nni mu.
Susuw ho hwɛ, sɛ wudi bɛyɛ strawberry awotwe a, wubenya vitamin C pii asen nea wunya fi borɔdɔma mu. Bio,
- Magnesium a wɔde yɛ adwuma
- Potassium a wɔde yɛ nneɛma
- Calcium a ɛwɔ nipadua no mu
- Folate a wɔde yɛ aduan
- Dadeɛ
Strawberry nso ma yenya nneɛma a ɛho hia ma yɛn nipadua.
So woahyɛ strawberry kɔla kɔkɔɔ a emu dɔ fɛfɛ no nsow pɛn? Nea enti a saa kɔla no wɔ hɔ ne afifide mu nnuru titiriw bi a wɔfrɛ no anthocyanins . Eyi nso yɛ ade a ano yɛ den yiye a ɛko tia ɔyare mmoawa. Bere a strawberry no nyin na ɛyɛ kɔkɔɔ no, saa anthocyanins yi dodow kɔ soro. Ɛno kyerɛ sɛ, dodow a kɔkɔɔ no mu dɔ no, dodow no ara na mfaso wɔ so!
Akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ strawberry so
Strawberry nyɛ aduaba a ɛyɛ dɛ kɛkɛ, ɛwɔ mfaso pii ma yɛn akwahosan.
Ɛbɔ koma akwahosan ho ban
Yɛn nyinaa haw yɛn ho wɔ srade a ɛwɔ nipadua mu ho. Nneɛma a ɛwɔ strawberry mu no betumi atew triglycerides, srade bi a ɛwɔ yɛn mogya mu no so. Wobetumi nso atew LDL srade a yɛfrɛ no "srade bɔne" no so.Ɛboa nso ma mogya mmoroso so tew. Enti, sɛ wodi strawberry a, ebetumi aboa ma asiane a ɛwɔ hɔ sɛ obi benya komayare no so atew.
Ɛma Insulin Nkate Tu mpɔn
Polyphenols a ɛwɔ strawberry mu no betumi ama sɛnea yɛn nipadua mu nkwammoaa yɛ wɔn ade wɔ insulin ho no atu mpɔn. Ɛno kyerɛ sɛ wɔboa ma asikre dodow a ɛwɔ mogya mu no so. Ɛnyɛ sɛ strawberry ma asikre a ɛwɔ mogya mu no so tew nko, na mmom ɛboa ma asikre ahorow afoforo a yedi nso yɛ adwuma.
Ɛma honam ani hwɛbea bɔ ho ban
Nneɛma a strawberry tumi ko tia ɔyare mmoawa no betumi aboa ma wɔasiw honam ani yare ano. Nhwehwɛmu nketenkete mpo ada no adi sɛ strawberry tumi bɔ honam ani ho ban, titiriw fi UV mframa a epira a efi owia mu ba no ho.
Ɛma amemene no dwumadi ne nkae tu mpɔn
Nhwehwɛmu ahorow a wɔde bere tenten ayɛ ada no adi sɛ nnipa a wɔtaa di nnuaba a ɛko tia ɔyare mmoawa te sɛ strawberry ne blueberries no adwene ne nkae a ɛkɔ fam a ɛba bere a obi nyin no sua. Wɔtew asiane a ɛwɔ hɔ sɛ obi benya tebea horow te sɛ Alzheimer yare no nso so.
Ebia kokoram ho asiane no so bɛtew
Adanse wɔ hɔ a ɛkyerɛ sɛ nneɛma bi a ɛko tia ɔyare mmoawa a ɛwɔ strawberry mu no betumi ama kokoram nkwammoaa nyin brɛoo. Yenim sɛ nnipa a wodi aduan a nnuaba ne nhabannuru pii wom no, asiane a ɛwɔ hɔ sɛ wobenya kokoram no sua. Strawberry boa titiriw wɔ eyi mu.
| Aduandi ho nsɛm a ɛfa strawberry ho | Nea Wɔde Ma: Kuruwa 1 (bɛyɛ gram 166) . |
|---|---|
| Calories a ɛwɔ nipadua no mu | Bɛyɛ mfe 45 |
| Fiber a ɛyɛ den | Bɛyɛ gram 3.3 |
| Asikre (abɔde mu de) . | Bɛyɛ gram 7 |
| Protein a ɛwɔ nipadua no mu | Bɛyɛ gram 1.1 |
| Carbohydrates a ɛwɔ nipadua no mu | Bɛyɛ gram 12.7 |
| Kɛseɛ | Ennu gram 0.5 |
Hwɛ yiye wɔ strawberry akisikuru ho.
Ɛwom sɛ strawberry yɛ aduaba a ahobammɔ wom ma nnipa dodow no ara de, nanso ebetumi ama nnipa binom ayɛ wɔn ayayade. Nnipa a wɔn ho nyɛ wɔn den wɔ birch dua mu nsu mu nsu ho no taa nya sɛnkyerɛnne ahorow a ɛma wɔn ho yɛ wɔn yaw bere a wɔadi strawberry awie no.
Nsɛnkyerɛnne a ɛtaa ba wɔ akisikuru ho:
- Anofafa, ano, tɛkrɛma, anaa menewa a ɛho ahonhon na ɛyɛ no yaw
- Wora a ɛyɛ mmerɛw anaasɛ ɛyɛ wo yaw
- Yafunu a ɛyɛ yaw, ɔfe, anaa akisikuru
Ɛntaa mma sɛ nnipa binom benya akisikuru a emu yɛ den a wɔfrɛ no anaphylaxis . Eyi betumi ama ayɛ den sɛ ɔbɛhome. Sɛ eyi ba a, ɛyɛ ntɛmpɛ. Ɛsɛ sɛ wɔde wo kɔ ayaresabea dwumadibea a wɔhwɛ ntɛmpɛ so (ETU) ntɛm ara.
Sɛ wuhu saa sɛnkyerɛnne ahorow yi bere a woadi strawberry akyi a, ɛbɛyɛ papa sɛ wobɛkɔ wo duruyɛfo nkyɛn ntɛm ara akɔhwehwɛ afotu.
Ɔkwan bɛn so na wobɛpaw strawberry pa na wode asie?
Sɛ wubenya nea eye sen biara a, ɛsɛ sɛ wuhu sɛnea wobɛpaw strawberry pa.
Nneɛma a Wɔpaw:
- Paw nnuaba a ɛyɛ kɔkɔɔ tuntum, ɛhyerɛn, na abere yiye .
- Kwati nnuaba a ɛyɛ ahabammono a ɛyɛ mmerɛw, efisɛ sɛ wɔatetew strawberry afi dua no so pɛ a, ɛrenbere bio.
- Ɛsɛ sɛ aduaba no te nka sɛ ɛyɛ den bere a worefa no. Ntetew aduaba a ɛyɛ mmerɛw anaa nsu.
Akoraeɛ:
- Sɛ wode strawberry ba fie ara pɛ a, hohoro no yiye wɔ nsu a ɛsen ase.
- Fa krataa mpopaho a ɛho tew pat dry no yiye.
- Yi dua no dua no fi nnuaba no mu, fa gu ade a mframa ntumi nkɔ mu mu, na fa gu frigye mu. Sɛ wode krataa mpopaho gu ade no ase a, ɛbɛtwe nsu a ɛboro so biara, na ama atra hɔ akyɛ.
- Sɛ nneɛma bi wɔ hɔ a abubu anaa asɛe a, twa na fa sie. Wobetumi de asie frigye mu bɛyɛ dapɛn biako wɔ saa kwan yi so.
Nkrasɛm a Wɔde Kɔ Fie
- Strawberry yɛ aduaba a ɛyɛ dɛ, asikre nnim, ahoɔdennuru pii wom, na ahoɔdennuru pii wom.
- Nnuru a ano yɛ den a ɛko tia ɔyare mmoawa te sɛ vitamin C ne polyphenols a ɛboa ma wɔbɔ wɔn ho ban fi nyarewa te sɛ komayare, asikreyare, ne kokoram ahorow bi ho.
- Sɛ worepaw strawberry a, paw nnuaba a abere yiye na ɛyɛ kɔkɔɔ a emu dɔ bere nyinaa, efisɛ ɛno na ahoɔden wom sen biara.
- Strawberry kuruwa biako (bɛyɛ nnuaba 8) a wubedi da biara no so wɔ mfaso kɛse ma akwahosan.
- Sɛ wunya akisikuru ho sɛnkyerɛnne biara bere a woadi strawberry akyi a, ntwentwɛn wo nan ase sɛ wobɛhwehwɛ aduruyɛfo afotu.
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