Nnuan bi a wotɔ fi sotɔɔ mu, titiriw no, sauce, soup packets, snacks, ne nea ɛkeka ho no yɛ dɛ yiye, ɛnte saa? Afei nso, nnuan bi a efi adidibea ahorow nso wɔ dɛ soronko bi. So woasusuw nea ɛde dɛ a ɛyɛ nwonwa yi ba no ho pɛn? Mpɛn pii no, nea enti a eyi ba ne biribi a wɔfrɛ no ‘glutamate’. Nnipa binom suro, na ebinom mpo mfa ho. Enti dɛn ankasa ne glutamate yi? So eye anaasɛ enye mma yɛn akwahosan? Ɛnnɛ, yɛbɛka eyi ho asɛm tiawa, wɔ ɔkwan a wubetumi ate ase so.
Sɛ yɛbɛka no tiawa a, dɛn ne glutamate?
Glutamate yɛ
amino acid ankasa. Yɛn nipadua fi awosu mu yɛ glutamate. Ɛsan nso wɔ abɔde mu nnuan a yedi no pii mu. Afei, dɛn ne saa
MSG (Monosodium Glutamate) a agye din a woate ho asɛm no? Ɛyɛ sodium nkyene a ɛwɔ glutamic acid mu. Sɛ yɛbɛka no tiawa a, wɔde starch anaa asikre a wɔde yɛ aduru na ɛyɛ. Wɔsan frɛ no "Ajinomoto" wɔ yɛn mu, ɛnte saa? Wɔde ka nnuan ho ma ɛyɛ dɛ, titiriw nea ɛyɛ dɛ a wɔfrɛ no ‘umami’. Wɔde di dwuma kɛse de yɛ sauce, salad dressing, ne soup dɛ.
Ade a ɛho hia ne sɛ glutamate a yenya fi abɔde mu nnuan mu ne MSG a yɛde ka ho wɔ ɔkwan a wɔayɛ so no nyinaa yɛ nea wɔyam wɔ yɛn nipadua mu wɔ ɔkwan koro no ara so. Enti, nipadua no nte nsonsonoe kɛse nka wɔ abien no ntam.
Enti dɛn nti na nnipa binom suro? So glutamate nye ankasa?
Eyi yɛ ɔhaw a nnipa pii wɔ. Wɔayɛ nhwehwɛmu pii wɔ glutamate ho. Nnipa pii gye di sɛ esiane sɛ amammerɛ nnuan a ɛwɔ Asia aman bi mu no mu glutamate dɔɔso nti, ɛnyɛ nea asiane wom saa. Nanso, nhwehwɛmu ahorow bi ada no adi sɛ sɛ obi di MSG pii a, ebetumi ama mogya mmoroso akɔ soro.
- Wɔ nhwehwɛmu bi mu no, nnipa a wɔmaa wɔn MSG dodow a ɛkɔ soro a ɛyɛ miligram 150 wɔ nipadua mu duru kilogram biara mu prɛko pɛ no nyaa sɛnkyerɛnne te sɛ tiyɛ , ɛyaw a wɔte nka kɛse, ne mogya mmoroso a ɛkɔɔ soro bere tiaa bi .
- Nhwehwɛmu kɛse bi a wɔyɛe wɔ nnipa 1,227 mu wɔ China daa no adi sɛ MSG a wɔnom no ma mogya mmoroso kɔ soro, titiriw wɔ mmea mu.
Sɛ yɛhwɛ nea afi mu aba yi a, yebetumi aka sɛ
sɛ wowɔ mogya mmoroso dedaw a, ɛbɛyɛ nea nyansa wom sɛ wobɛhwɛ yiye kakra wɔ nnuan a MSG pii wom ho . Sɛ w’adwene mu yɛ wo naa wɔ eyi ho a, ɛbɛyɛ papa sɛ wo ne w’abusua oduruyɛfo bɛkasa.
So wobetumi de MSG asie wɔ din afoforo ase?
Yiw, eyi ho hia paa. Sɛ wohwɛ aduane a wɔakyekyere a wotɔ wɔ sotɔɔ mu no nkyerɛwdeɛ so a, ebia ɛrenka tẽẽ sɛ "Monosodium Glutamate". Mmom no, ebia wɔde din afoforo na ɛkaa ho. Sɛ wokenkan nkyerɛwde no a, hu edin ahorow yi:
- Nnuadewa mu protein a wɔde nsu afra mu
- Mmɔkaw a wɔayɛ no ankasa
- Mmɔkaw a wɔde nsu afra mu
- Mmɔkaw a wɔde yiyi mu
- Soya a wɔde yɛ nneɛma
- Protein a wɔayi afi nnipa mu
Mpɛn pii no wubehu eyinom wɔ sauce, soup, gravies, salad dressing, nnuan a wɔde hyɛ mu, ne nnuan a wɔasiesie mu.
Nnuan bɛn na glutamate dɔɔso fi awosu mu?
Ɛnyɛ MSG nko, na mmom abɔde mu nnuan bi nso wɔ glutamate pii. Sɛ glutamate ho asɛm haw wo kɛse a, susuw ho mprenu sɛ wubedi saa nnuan yi daa na woadi pii.
| Aduan su | Nneɛma a ɛsɛ sɛ wususuw ho |
|---|
| Cheese ahorow a wɔde yɛ | Glutamate dɔɔso wɔ parmesan ne Roquefort kyiisi mu titiriw. Parmesan gram 100 mu bɛyɛ miligram 1680. |
| Asiafo sauce ahorow | Soya sauce, mpataa sauce, ne oyster sauce nyinaa mu glutamate dɔɔso yiye. Soyabean fi awosu mu wɔ glutamate pii, enti soya sauce nso wɔ dodow a ɛdɔɔso. |
| Nnuadewa ahorow (Walnuts) . | Glutamate pii wɔ walnuts mu, na walnut bɔta ne ngo nso betumi ayɛ nea ɛdɔɔso. |
| Nam a Wɔayɛ no Yiye | Titiriw nneɛma te sɛ ham a wɔasa no yare. Sɛ wudi kakraa bi mpo bere koro mu a, sɛ wudi mprenu pɛ a, wubetumi awe glutamate bɛyɛ miligram 700. |
| Ntoosi | Glutamate wɔ tomato a wɔannoa mpo mu. Susuw tomato dodow a wɔde yɛ nneɛma te sɛ tomato sauce ne tomato soup ho. Enti glutamate pii betumi ayɛ sauce a wɔde yɛ pasta. Sɛ wode Parmesan cheese kakra ka ho a, ɛboro saa mpo. |
| Nnua a wɔde yɛ nsenia | Shiitake nsenia a ayow titiriw no, glutamate dɔɔso yiye. Ɛwom sɛ glutamate sua wɔ button mushroom a wɔde di dwuma daa mu de, nanso sɛ glutamate ho asɛm haw wo a, ɛsɛ sɛ wususuw nsenia nso ho. |
| Nnuadewa ne nnuaba a wɔnom bi | Glutamate dɔɔso kakra nso wɔ peas, atoko, ne ɛmo mu. Bobe nsu ne tomato nsu nso dɔɔso kɛse. Ade a ɛho hia sen biara wɔ ha ne sɛ wobɛhwɛ ɔfã no kɛse so . |
Enti dɛn ne akwan horow a yebetumi apaw bi?
Sɛ glutamate ho asɛm haw wo a, ɛyɛ den sɛ wubeyi afi w’aduan mu koraa, sɛnea ɛwɔ abɔde mu nnuan pii mu no. Nanso yebetumi apaw nnuan a glutamate kakraa bi na ɛwom sen sɛ yebenya glutamate pii.
- Cheese: Paw cheddar cheese sen sɛ wobɛpaw parmesan. Ɛwɔ glutamate dodow a ɛba fam koraa.
- Mpataa : Sɛ́ anka wubenya mpataa te sɛ sardines no, paw mpataa te sɛ cod, mackerel, ne salmon. Glutamate kakraa bi pɛ na ɛwɔ eyinom mu.
- Nnuadewa: Wɔkyerɛ sɛ nhabannuru te sɛ lemon balm ne chamomile boa ma wɔko tia glutamate nkɛntɛnso. Nea enti a ɛte saa ne sɛ wɔboa ma neurotransmitter gamma-aminobutyric acid ( GABA ) a ɛwɔ amemene no mu no kari pɛ.
- Blueberries: Wɔahu sɛ blueberries boa ma wɔbɔ ntini mu nkwammoaa a glutamate a ɛboro so (glutamatergic excitotoxicity) sɛe no ho ban.
Ade a ɛho hia sen biara ne sɛ, .Aduan a ɛkari pɛ a wobedi . Nnuan ahorow a wobɛpaw sen sɛ wubedi aduan koro no ara pii no betumi aboa ma ɔhaw ahorow yi pii so atew.
Nkrasɛm a Wɔde Kɔ Fie
- Glutamate yɛ amino acid a ɛwɔ yɛn nipadua mu ne abɔde mu nnuan mu. MSG yɛ ne bi a wɔde nsa ayɛ a wɔde ka ho sɛ ade a ɛma ɛyɛ dɛ.
- Glutamate nnya nnipa dodow no ara, nanso ahwɛyiye ho hia ma wɔn a wɔwɔ ayaresa tebea horow te sɛ mogya mmoroso ne wɔn a wɔn ho yɛ den wɔ MSG ho.
- Sɛ woretɔ nnuan a wɔakyekyere a, sɛ wɔankyerɛw "MSG" wɔ krataa no so mpo a, ebia wɔde asie din te sɛ "Yeast extract" ne "Hydrolyzed protein" ase.
- Abɔde mu nnuan te sɛ tomato, kyiisi, soya sauce, ne nsenia nso wɔ glutamate pii.
- Sɛ wowɔ w'akwahosan anaa w'aduan ho dadwen bi a , hwehwɛ afotu fi wo duruyɛfo hɔ bere nyinaa . Mfa nsusuwii hunu so nsi gyinae.
glutamate, MSG, monosodium glutamate, ajinomoto, nnuan a glutamate pii wom, mogya mmoroso, nneɛma a ɛma ɛyɛ dɛ, aduan, aduannuru, mogya mmoroso, sinhala akwahosan
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