Sɛ́ Sri Lankafo no, yɛwɔ ɔdɔ kɛse ma ɛpo mu nnuan, ɛnte saa? Prawns, squid, crabs, ne mpataa ahorow ahorow ho hia wɔ yɛn pon so. Nanso so woate akutu bi a wɔfrɛ no ‘Whelks’ ho asɛm pɛn? Ebia woayɛ saa. Eyi nso yɛ ɛpo mu nnuan a ɛyɛ dɛ yiye na ahoɔden wom. Ɛnnɛ, momma yɛnka saa din a ɛyɛ nwonwa yi ‘Whelks’ ne sɛnea eye ma yɛn akwahosan ho asɛm.
Dɛn ankasa ne saa ‘Whelks’ yi?
Sɛ yɛbɛka no tiawa a, whelks yɛ po mu abɔde bi a ɔwɔ abon a ɛka po mu nkraman abusua ho. Nyansahu mu no, wonim wɔn sɛ `(Buccinum undatum)`. Wohu wɔn kɛse wɔ Atlantic Po no mu, titiriw wɔ Amerika atifi fam apuei mpoano ne aman a ɛwɔ Europa te sɛ United Kingdom, France, ne Norway mpoano. Nanso, wobetumi ahu saa mmoa yi ahorow ahorow wɔ wiase mmeae afoforo nso.
Fa no sɛ, abɔde bi a ne ho yɛ nsensanee na ɛyɛ nsensanee, a wɔasie no wɔ anhwea a ɛwɔ po ase no mu. Saa na wuhu wɔn. Wɔyɛ namdifo, a ɛkyerɛ sɛ wodi abɔde afoforo. Wɔn aduan titiriw ne mmoa nketewa te sɛ akraman ne nwansena a wɔte po ase.
Woyɛ dɛn noa eyinom? Wɔyɛ dɛ dɛn?
Momma yɛnka sɛ wode whelks fii aguadidan kɛse anaa mpataa gua so bae. Afei wobɛyɛ dɛn asiesie wɔn?
1. Ahotew: Ade a ɛho hia sen biara a ɛsɛ sɛ wudi kan yɛ ne sɛ wobɛhohoro wɔn ho yiye. Fa nsuonwini hohoro abon no ho yiye na hohoro ho. Sɛ anhwea anaa atɛkyɛ bi wɔ hɔ a, ɛsɛ sɛ ne nyinaa fi hɔ.
2. Boiling: Afei, fa nsu gu kuku mu, fa nkyene kakra gu mu na fa ma ɛnnoa. Sɛ nsu no bow a, fa whelks a wɔatew ho no ka ho. Nea ɛho hia sen biara ne sɛ, nnoa wɔn dodo! Sɛ wobɛnoa simma kakraa bi a, ɛdɔɔso. Sɛ wonoa wɔn boro so a, nam no bɛyɛ rɔba.
3. Wɔsom: Wɔtaa de eyinom ma wɔ akorade no mu. Sɛ wɔde vinegar kakra di a, ɛyɛ dɛ. Anaasɛ wubetumi ayi nam no afi akutu no mu na wode ahyɛ pasta, noodle, anaa ɛpo mu nnuan salad mu. Te sɛ ɛpo mu nnuan nyinaa no, eye sɛ wodi whelks foforo wɔ abon no mu.
Sɛ yɛreka dɛ ho asɛm a, ɛnyɛ dɛ nko na ɛwɔ nkyene te sɛ oysters a yedi daa no, na mmom ɛyɛ dɛ kakra nso. Sɛ wɔnoa nam no yiye a, ɛyɛ mmerɛw yiye na ɛyɛ mmerɛw.
Akwahosan mu mfaso a ɛwɔ whelks so ma yɛn nipadua
Saa po mu abɔde ketewaa yi yɛ aduan a ahoɔdennuru pii wom a ɛboro so. Protein, iron, potassium, vitamin B12, ne vitamin E ahyɛ mu ma.Nneɛma a ɛho hia te sɛ zinc, kɔbere, magnesium, phosphorus, ne selenium nso pii wom. Nea eye sen biara no, srade sua koraa. NtiƐmma srade bɔne dodow nkɔ soro.
Ma yɛnhwɛ mfaso titiriw a ɛwɔ saa aduannuru yi so.
| Nnuannuru a ɛma ahoɔden | Akwahosan so mfaso titiriw |
|---|---|
| Omega-3 Srade a Ɛyɛ Nnuru | Ɛbɔ koma akwahosan ho ban na ɛtew komayare ho asiane so. |
| Protein `(Protein)` | Esiesie nipadua mu nkwammoaa na ɛho hia ma nyin. |
| Vitamin B12 (cobalamin) a ɛwɔ nipadua no mu. | Ɛboa ma amemene no yɛ adwuma na ɛma ntini ahorow no yɛ adwuma. Mfaso wɔ so ma tebea horow te sɛ Alzheimer yare. |
| Dadeɛ | Ɛboa ma oxygen kɔ nipadua no nyinaa mu, esiw mogya a ɛtɔ kɔ nipadua no mu ano, na ɛho hia ma amemene no nyin. |
| Zinc, Kɔbere, Kɔbere | Ɛboa ma mogya mu nkwammoaa kɔkɔɔ ne fitaa ba na ɛhyɛ nipadua no mu tumi a ɛko tia nyarewa no den. |
| Nnuru a ɛko tia ɔyare mmoawa | Ɛhwɛ free radicals a ɛsɛe nipadua no nkwammoaa so na ɛtew kokoram ho asiane so. |
| Magnesium, Selenium `(Magnesium, Selenium)` | Ɛma ti nhwi yɛ apɔwmuden, ɛtew ɔhaw ahorow te sɛ ti nhwi a ɛtɔ ne nwi a ɛyɛ mmerɛw so. |
| Vitamin A a ɛwɔ nipadua no mu | Ɛma aniwa hu ade yiye, titiriw no, esiw tebea horow te sɛ anadwo anifurae ano. |
Ɔkɛseɛ ma koma akwahosan
Omega-3 srade a ɛwɔ whelks mu no yɛ koma adamfo paa. Saa srade a ɛwɔ mogya mu yi brɛ ɔfe a ɛwɔ mogya ntini mu no ase, ɛboa ma mogya mmoroso so tew, na ɛboa ma srade a epira a ɛwɔ mogya no mu no so tew. Enti, sɛ wode whelks ka w’aduan ho daa a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya komayare ne komayare afoforo so .
Sɛnea ɛbɛyɛ a amemene no dwumadi ne nkae
Vitamin B12 ho hia ma yɛn amemene ne yɛn ntini ahorow. Whelks yɛ aduan a vitamin B12 pii wom. Nhwehwɛmu ada no adi sɛ vitamin B12 boa ma wodi sɛnkyerɛnne ahorow a ɛma obi te nkae ade esiane mfe a obi adi nti, titiriw Alzheimer yare no so. Dade nso ma oxygen a ɛkɔ amemene no mu no tu mpɔn, na ɛma obi tumi kae ade na osua ade yiye .
Ɛboa ma wo mu duru so tew
Sɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so a, Whelks yɛ ade a ɛsɛ sɛ wunya wɔ w’aduan mu. Nea enti a ɛte saa ne sɛ protein pii wom, nanso srade ne calories sua koraa. Protein ma wote nka sɛ wo ho ayɛ wo ma ntɛmntɛm, na ɛboa ma wudi adidi boro so so. Protein nso boa ma ntini ahorow no yɛ kɛse.
Sɛnea ɛbɛyɛ a honam ani ne ti nhwi a ɛte apɔw
Ade biako nti a ti nhwi yera na ne ti nhwi yɛ fitaa ne nneɛma a ɛwɔ nipadua no mu te sɛ magnesium ne selenium a enni nipadua no mu. Nea eye ne sɛ, whelks yɛ beae pa a wonya saa aboɔden abo abien yi nyinaa. Protein ne vitamin B12 a ɛyɛ aduannuru a ɛho hia ma ti nhwi nyin yiye na ɛyɛ den nso wɔ mu. Enti, whelks a wubedi no betumi ama wo ti nhwi ne wo honam ani akwahosan atu mpɔn .
Nneɛma a ɛsɛ sɛ yɛhwɛ yiye wɔ ho
Ɛwom sɛ whelks yɛ aduan a ahoɔden wom yiye de, nanso nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho.
- Nneɛma a ɛma obi ho yɛ no hyew: Nnipa binom betumi ayɛ wɔn ayayade wɔ ɛpo mu nnuan ho, titiriw akutu. Sɛ woanya akisikuru (ɛyɛ wo yaw, ɛyɛ den sɛ wobɛhome) wɔ akutu afoforo ho a, hwɛ yiye paa ansa na woadi whelks. Sɛ wunnim a, ɛbɛyɛ papa sɛ wobɛkɔ wo duruyɛfo nkyɛn .
- Noa yiye: Sɛnea ɛte wɔ ɛpo mu nnuan biara ho no, ɛsɛ sɛ wɔnoa whelks yiye. Sɛ wodi wɔn a wɔannoa anaasɛ wɔannoa no yiye a, ebetumi ama aduan mu awuduru aba wo mu.
- Freshness: Tɔ whelks a ɛyɛ foforo bere nyinaa. Ɛpo mu nnuan a asɛe no nyɛ papa.
Mpɛn pii no, te sɛ biribi foforo biara no, ɛsɛ sɛ wodi whelks wɔ ɔkwan a ɛfata so. Sɛ wode ka w’aduan ho pɛnkoro anaa mprenu dapɛn biara a, ebetumi ama woanya akwahosan mu mfaso horow yi.
Nkrasɛm a Wɔde Kɔ Fie
- Whelks yɛ akutu bi a ahoɔden wom na ɛyɛ dɛ yiye.
- Nnuannuru a ɛho hia te sɛ protein, vitamin B12, iron, zinc, ne omega-3 pii wɔ mu.
- Whelks a wodi no so wɔ mfaso kɛse ma koma akwahosan, amemene no dwumadi, ahoɔden a ɛko tia nyarewa a ɛma nipadua no tumi ko tia nyarewa, ne mu duru a wɔde siw ano.
- Eyinom mu srade sua, enti ɛmma srade bɔne nkɔ soro.
- Sɛ woredi whelks a, paw nea ɛyɛ foforo bere nyinaa, tew ho yiye, na hwɛ hu sɛ wobɛnoa no koraa.
- Sɛ wowɔ po mu nnuan ho akisikuru a, wo ne wo duruyɛfo nkasa ansa na woasɔ whelks ahwɛ.
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