Nsuonwini a wɔayam no dɛ yɛ ahotɔ a ɛyɛ nwonwa fi ɔhyew a ano yɛ den no mu nnansa yi, ma adwene ne nipadua no nyinaa. Saa aduaba yi a nnipa pii ani gye ho no nyɛ biribi a ɛsɛ sɛ wodi bere a ɔkɔm de no anaasɛ wɔnom bere a sukɔm de no ara kwa. Eyi yɛ nokwarem no aduaba a ɛyɛ super a mfaso wɔ so kɛse ma yɛn akwahosan na aduannuru mu mfaso ahyɛ mu ma.
Nsuo yɛ aduaba a ɛka Cucurbitaceae abusua ho. Ɛnnɛ, wɔdua akutu ahorow bɛboro 1,000 wɔ wiase. Ebinom ka sɛ efi Afrika. Nanso, esiane sɛ wɔahu akutu aba wɔ Libya atrae bi a adi bɛyɛ mfe 5,000 nti, ɛda adi pefee sɛ nkurɔfo ani agye akutu ho bere tenten. Ɛnnɛ, China na wodua akutu a ɛdɔɔso sen biara wɔ wiase. Enti ma yɛnhwɛ akwahosan mu mfaso horow a aduaba a ɛyɛ dɛ yi de ba yɛn nipadua so.
Akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ nsuonwini so
Watermelon yɛ aduaba a vitamin ne nneɛma a ɛko tia ɔyare mmoawa ahyɛ mu ma. Sɛ nhwɛso no, aduru bi a wɔfrɛ no lycopene pii wom. Eyi ho hia ma yɛn koma akwahosan na ɛboa nso ma yɛbɔ yɛn honam ani ho ban fi owia UV mframa a epira no ho.
Ɛnyɛ ɛno nko, na mmom mfaso afoforo pii wɔ so.
Ɔkɛseɛ ma wɔn a wɔteɛteɛ apɔw mu
Amino acid bi a wɔfrɛ no citrulline wɔ nsukorade mu . Eyi ho hia yɛn nipadua paa. Sɛnea nhwehwɛmu kyerɛ no, saa aduru a wɔfrɛ no citrulline yi boa ma protein ahorow a ɛwɔ yɛn ntini mu no yɛ. Ɛboa nso ma yɛkyekye ntini ahorow na ɛma yɛn ahoɔden kɔ soro bere a yɛreyɛ apɔw-mu-teɛteɛ no. Eyi so wɔ mfaso titiriw ma wɔn a wonya ntini mu mmerɛwyɛ bere a wɔrenyin no. Fa w’adwene bu sɛnea wote nka sɛ wo ho bɛtɔ wo bere a wudi akutu asinasin bere a woabɔ kriket na woayɛ adwumaden awie no. Eyi nti na ɛte saa.
Ɛhyɛ nipadua no mu tumi a ɛko tia nyarewa no mu den
Citrulline a ɛwɔ akutu mu no nso boa yɛn nipadua mu tumi a ɛko tia nyarewa no ma ɛko tia nyarewa. Nnipa binom wɔ tebea horow a ɛma obi ho hyehye no. Wɔ tebea horow a ɛtete saa mu no, sɛ citrulline dodow a ɛwɔ nipadua no mu so tew a, nipadua no mu tumi a ɛko tia nyarewa no ntumi nyɛ adwuma yiye. Enti akutu a yedi no ma yenya ahoɔden de gyina tebea horow yi ano.
Ɛbɔ koma akwahosan ho ban
Nhwehwɛmu kyerɛ sɛ sɛ obi di nsuonwini a wɔnom a, ebetumi ama anansoro mogya so atew. Ankle mogya mmoroso yɛ ade a ɛkyerɛ sɛnea koma ne ntini mu owu daakye. Enti akutu a yedi betumi aboa ma yɛn koma atra apɔwmuden.
Sɛ yɛbɛka no tiawa a, ɛnyɛ sɛ nsuo yɛ dɛ nko, na mmom ɛyɛ adamfo pa paa ma koma no nso.
Ɛtew aniwa a ɛyera so
Ɔhaw a nnipa pii hyia bere a wɔrenyin no mu biako ne sɛnea wɔn ani so tew nkakrankakra. Wɔfrɛ eyi macular degeneration a efi mfe a obi adi.Vitamin A ne vitamin C a ɛdɔɔso wɔ akutu mu no boa ma asiane yi so tew. Enti akutu a wudi nso ye yiye ma w’ani a wobɛhwɛ so.
Aduannuru a ɛwɔ nsuonwini mu
Watermelon yɛ aduaba a vitamin C pii wom.Saa vitamin C yi ho hia yiye ma collagen , a ɛho hia ma honam ani a ɛte apɔw, ne sɛnea ɛboa nipadua no ma ɛtwe dade a ɛwɔ aduan a yedi mu no. Afei nso, sɛ wɔde toto nnuaba afoforo ho a, nsu a ɛwɔ nsu mu no dɔɔso yiye. Enti, biribiara nni hɔ a eye sen akutu a ɛbɛma nipadua no anya nsu.
Hwɛ aduannuru yi, nsuo a wɔayam (a wɔatwitwa no asinasin) kuruwa biako mu na saa nneɛma yi wɔ mu.
| Nnuannuru afã | Kɛseɛ |
|---|---|
| Calories a ɛwɔ nipadua no mu | 46. Ɔde ne nsa kyerɛɛ ne so |
| Protein a ɛwɔ nipadua no mu | gram 0.9 na ɛyɛ |
| Kɛseɛ | 0.2 na ɛyɛ gram |
| Carbohydrates a ɛwɔ nipadua no mu | 11.6 na ɛyɛ gram |
| Fiber a ɛyɛ den | gram 0.6 na ɛyɛ |
| Asikyire | gram 9.5 na ɛyɛ |
Bio nso, akutu yɛ ɔkwan pa a wobɛfa so anya aduannuru a ɛho hia te sɛ Vitamin A, Vitamin B5, Magnesium, ne Potassium .
Nanso, hwɛ yiye wɔ saa nneɛma yi nso ho.
Wɔ nneɛma pa a akutu wɔ nyinaa akyi no, nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ so yiye.
- Asikre Dodow: Asikre dɔɔso wɔ nsukorade mu fi awosu mu. Enti, sɛ wowɔ asikreyare , ɛsɛ sɛ wohwɛ yiye wɔ dodow a wudi ho. Sɛ wudi aduan pii prɛko pɛ a, ebetumi ama ayɛ den sɛ wubedi asikre dodow a ɛwɔ wo mogya mu no so. Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa na woahu dodow a ɛfata wo.
- Sɛ wode nsa ka ho a: Lycopene a ɛwɔ akutu mu no nyɛ papa koraa mma mmerɛbo no sɛ wɔde ka nsa ho a. Sɛ wɔnom abien no nyinaa bom a, ebetumi ama mmerɛbo no ayɛ hyew. Enti, sɛ wonom nsa a, ɛsɛ sɛ wususuw ho sɛ wubedi akutu kakra.
Wobɛyɛ dɛn apaw akutu a eye?
Sɛ woretɔ akutu a, saa afotu yi bɛboa wo ma woapaw aduaba a abere yiye na ɛyɛ dɛ.
1. Hwɛ sɛnea emu duru te: Fa nnuaba no na te nka. Sɛ ɛte sɛ nea emu yɛ duru sen ne kɛse a, ɛda adi sɛ ɛbɛyɛ aduaba a nsu wom na abere.
2. Hwɛ ɔfã a na ɛwɔ fam no: Ɛbɛba a, nsensanee kɔkɔɔ bi a ɛyɛ krim bɛba baabi a nsuo no kaa fam bere a na ɛwɔ bobe no so no. Sɛ saa nsensanee yi yɛ kɔkɔɔ paa a, ɛkyerɛ sɛ aduaba no abere. Sɛ ɛyɛ fitaa a, ebia na wɔadi kan atetew.
3. Tap it: Eyi yɛ ɔkwan a yɛn nkurɔfo nim no yiye. Fa wo nsateaa bɔ akutu no so. Sɛ aduaba no ma nnyigyei a ɛyɛ tokuru na emu dɔ a, abere. Sɛ ɛma nnyigyei a ɛyɛ kusuu na emu yɛ duru a, ebia ɛda so ara nnɔɔso.
Ɛyɛ papa sɛ wodi akutu sɛnea ɛte no ara pɛ. Nanso wubetumi anya mu anigye wɔ akwan horow pii so. Nhwɛsoɔ,
- Wubetumi ayɛ nsukyenee a ɛyɛ dɛ na ahoɔden wom wɔ fie denam nsukyenee a wode bɛfra yiye, de ahyɛ nsukyenee a wɔde ayɛ nsukyenee mu, na wode ahyɛ nwini mu no so.
- Wubetumi de nsuonwini asinasin bi ahyɛ nwini mu na wode afra nneɛma te sɛ banana, yogurt, ne nufusu mu ma ayɛ smoothie a ɛyɛ dɛ.
- Yɛ nnuaba salad fɛfɛ denam nnuaba te sɛ ananse, blueberries, ne cherries a wode bɛka abom no so.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛnyɛ aduaba a ɛyɛ dɛ nko na akutu yɛ, na mmom ɛyɛ aduan a ahoɔden wom a vitamin, nneɛma a ɛko tia ɔyare mmoawa, ne nsu ahyɛ mu ma nso.
- Nsuonwini wɔ mfaso pii ma koma akwahosan, apɔw-mu-teɛteɛ, nipadua mu ahoɔden a ɛko tia nyarewa, ne aniwa a ɛhwɛ ade yiye.
- Ɛsɛ sɛ nnipa a wɔwɔ asikreyare hwɛ yiye wɔ akutu dodow a wodi ho. Kɔ wo duruyɛfo nkyɛn wɔ eyi ho.
- Hwɛ yiye wɔ nsa ho efisɛ ebetumi asɛe mmerɛbo no.
- Sɛ worepaw akutu a abere yiye a, hwɛ ne mu duru, ne kɔla, ne nnyigyei a ɛyɛ bere a wɔabɔ no yiye.
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