Nneɛma a na wunnim fa Water Chestnut ho - So eyi yɛ cashew bi ampa?

Sɛ wudi aduan bi te sɛ ‘wɔatwitwa’ wɔ Chinafo adidibea a, so woasusuw nhabannuru a ɛyɛ nwonwa a ne kɔla te sɛ nufusu a sɛ wudi a, ɛyɛ ‘krakrakra’ nnyigyei no ho pɛn? Ɛno ne nea ‘nsu mu cashew’ yɛ. Nanso ɛmfa ho edin ‘cashew’ no, eyi nyɛ cashew ko a yenim no. Nokwarem no, ɛyɛ nhabannuru soronko koraa a enyin wɔ nsu ase wɔ atɛkyɛ atɛkyɛ mu. Enti ɛnnɛ, momma yɛnka akwahosan ho ahintasɛm a ahintaw a ɛwɔ nsu mu cashew a ɛyɛ dɛ na ɛyɛ mmerɛw yi mu ho asɛm.

Dɛn ne Nsuo Chestnut yi?

Sɛ yɛbɛka no tiawa a, nsu mu akutu nyɛ nnuaba anaasɛ cashew bi. Wɔyɛ nsu mu afifide fã a wotumi di. Te sɛ ɛmo. Saa afifide yi te sɛ sare. Wɔtaa dua wɔ Asia aman te sɛ China, India, Philippines, ne Japan. Wɔyɛ dua wɔ Australia, Afrika aman bi, ne nsupɔw a ɛwɔ Pacific Po no mu nso.

Yedi afifide yi afã nketewa a ɛyɛ kurukuruwa a ɛte sɛ ntini a enyin wɔ asase ase (a wɔfrɛ no corms) no. Wobetumi adi eyinom a wɔannoa anaasɛ wɔanoa. Wɔ Asiafo aduan mu no, nsu mu akutu yi ho nhia. Nea enti a ɛte saa ne sɛ, ɛmfa ho sɛnea wɔnoa no, ɛnhwere ne dɛ a ɛyɛ ‘crispy’ no.

So ɛyɛ foforo anaasɛ nea wɔde ahyɛ toa mu ye sen saa?

Nsonsonoe kakra wɔ saa abien yi ntam.

• Nsu pa mu akutu: Eyinom yɛ dɛ kakra sen nea wɔde ahyɛ toa mu. Nanso ade biako wɔ hɔ a ɛho hia yiye . Sɛ wodi nsuo pa chestnuts a wɔannoa a, ebia ɛwɔ parasite bi a wɔfrɛ no ``Fasciolopsiasis``. Sɛnea ɛbɛyɛ na eyi anyɛ saa no, ɛsɛ sɛ wuyi nsu mu akutu no were na wohohoro ho yiye ansa na woadi.

• Nsu a wɔde ahyɛ toa mu a wɔfrɛ no chestnuts: Eyinom wɔ hɔ pii wɔ yɛn aguadidan akɛse mu. Sɛ wɔde gu toa mu a, woyi nwoma no na ɛba mũ anaasɛ wɔatwitwa mu asinasin. Asiane a ɛwɔ eyinom a ɔyare mmoawa a yɛadi kan aka ho asɛm no mu no sua koraa. Nanso, ɛyɛ papa sɛ wobɛtwe nsu no afi toa no mu na woahohoro ho yiye ansa na wode adi dwuma.

Akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ cashew nnuaba a wodi so

Saa nhabannuru ketewa yi wɔ mfaso pii ma yɛn nipadua. Momma yɛnhwɛ emu atitiriw no.

1. Ɛbɔ koma akwahosan ho ban

Potassium, aduru bi a ɛboa ma wotumi siw mogya mmoroso ano na ɛtew asiane a ɛwɔ hɔ sɛ obi benya ɔyare a ɛma obi hwe ase no so pii wɔ cashews mu . Nhwehwɛmu ahorow ada no adi sɛ nnipa a wodi aduan a potassium pii wom no, asiane a ɛwɔ hɔ sɛ wobenya komayare no sua koraa.

2. Tumi a tumi wom a ɛko tia ɔyare mmoawa

Nneɛma a ano yɛ den a wɔfrɛ no antioxidants pii wɔ cashew nut no were mu titiriw. Saa nneɛma a ɛko tia ɔyare mmoawa yi te sɛ abran nketewa a wosiesie yɛn nipadua mu nkwammoaa a asɛe no. Wɔtew ɔfe a ɛwɔ nipadua no mu so na ɛboa ma asiane a ɛwɔ hɔ sɛ wobenya nyarewa a enni sabea te sɛ kokoram no so tew.

3. Mmoa kɛse ma aduan a wɔyam

Cashews yɛ aduan a ahoɔdennuru pii wom . Fiber ho hia na ama yɛn dwensɔtwaa ayɛ adwuma. Wɔboa ma aduan no di yiye. Afei nso, esiane sɛ fiber twetwe nsu na ɛma nsu no yɛ mmerɛw nti, eyi yɛ ano aduru pa yiye ma nnipa a wɔwɔ ɔhaw ahorow te sɛ akisikuru.

4. So worebɔ mmɔden sɛ wobɛtew wo mu duru so?

Sɛ woreyɛ nhyehyɛe a ɛbɛma wo mu duru so atew a, nyansa wom sɛ wode cashew nnuaba bɛka w’aduan ho. Esiane sɛ fiber pii wɔ cashew nnuaba mu nti, ebetumi aboa wo ma woate nka sɛ wo ho ayɛ wo hyew bere a woadi kakraa bi mpo awie no. Nanso, wɔn mu ahoɔdennuru sua koraa . Eyi kyerɛ sɛ wobɛte nka sɛ wo ho ayɛ wo ma a womfa calories a ɛho nhia nka wo nipadua ho.

5. Eye ma wɔn a wɔwɔ yafunu mu haw (Low FODMAP) .

Nnipa binom wɔ yafunu mu haw te sɛ `(IBS - Irritable Bowel Syndrome)`. Ɛyɛ den ma wɔn sɛ wɔbɛyam asikre ahorow bi (a wɔfrɛ no `FODMAPs`). Nnuan a ɛtete saa a wodi no betumi ama obi ho ayɛ wo yaw na ne yafunu ayɛ wo yaw. Nanso, cashews yɛ aduan a `FODMAP` bo a ɛba fam . Eyi kyerɛ sɛ nnipa a yafunu mu haw mpo betumi adi a ɔhaw biara nni ho.

Momma yɛmfa aduannuru a ɛwɔ cashew nnuaba mu no ntoto ho.

Nsonsonoe a ɛda adi pefee wɔ aduannuru a ɛwɔ cashew a wɔayɛ no foforo ne nea wɔde ahyɛ toa mu mu. Yebetumi ate eyi ase afi pon a ɛwɔ ase ha no so. Saa gyinapɛn ahorow yi yɛ bɛyɛ gram 100 (bɛyɛ kuruwa 2/3).

Sɛnea wubetumi ahu wɔ pon yi so no, aduannuru a ɛwɔ akutu a wɔayɛ no foforo mu, titiriw potassium ne fiber, dɔɔso sen akutu a wɔde ahyɛ toa mu de. Calories ne carbohydrates nso dɔɔso wɔ wɔn mu. Enti wubetumi apaw sɛnea w’ahiade te.

Woyɛ dɛn siesie eyinom ma wodi?

Akwan a enni awiei wɔ hɔ a wɔfa so di cashews. Wubetumi asiesie wɔn wɔ ɔkwan biara a wopɛ so.

• Stir-fry: Fa cashew nnuaba bi ka stir-fry a wɔde nam, mpataa, anaa nhabannuru ayɛ mu.
• Sɛ́ soup: Wubetumi ayɛ soup a ɛyɛ dɛ denam nsu mu akutu a wode bɛka biribi te sɛ mprako nam ho no so.
• Wɔ salad ho: Wubetumi de ahyɛ akokɔ salad anaa tuna salad mu na ama nea ɛyɛ mmerɛw no ayɛ kɛse.
• Sɛ́ aduan a wode bɛma: Bɔ mmɔden sɛ wode bacon bɛkyekyere cashews na woato.
• Sɛ́ nea wɔde hyɛ mu: Wobetumi de ahyɛ nhoma mmobɔwee, patties, ne nea ɛkeka ho mu sɛ nea wɔde ahyɛ mu ma aka nhabannuru afoforo ho.
• Sɛ́ aduan a ɛyɛ dɛ: Wɔde cashews na ɛyɛ Thailandfo aduan a agye din "Red Rubies" no. Sɛ wɔde akutu nufusu na ɛyɛ a, ɛyɛ dɛ yiye.
• Sɛ esiam: Wɔma cashew nnua no we na wɔyam no ma ɛyɛ esiam. Wɔde esiam yi yɛ nnuan a ɛyɛ den ne nneɛma bi a wɔde yɛ paanoo.

Sɛ woresusuw ho sɛ wode biribi foforo bɛka w’aduan ho a, akyinnye biara nni ho sɛ sɔ cashew hwɛ. Esiane sɛ ɛwɔ akwahosan mu mfaso nti, ɛda adi sɛ ɛbɛyɛ nhabannuru a w’ani gye ho no mu biako. Nanso, sɛ wowɔ aduruyɛ mu tebea biara a enni sabea a, ɛbɛyɛ papa sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu.