Mmɛn yɛ aduan a nnipa pii ani gye ho sɛ wobedi, bere a afoforo ka sɛ, "Oh, mintumi nni mpo esiane hua nti." Titiriw sɛ yɛyɛ mmerɛbo curry wɔ fie a, yɛate sɛ yɛn maamenom ka sɛ, "Di eyi, ɛbɛma mogya akɔ nipadua no mu." So nokware bi wɔ asɛm yi mu ampa? So mmerɛbo yɛ aduan a ɛboro so a eye ma nipadua no? Anaasɛ asiane bi wɔ hɔ a yennim ho hwee? Okay, ɛnnɛ momma yɛnhwehwɛ eyi ho asɛm pɛpɛɛpɛ.
Dɛn ne mmerɛbo yi?
Sɛ yɛbɛka no tiawa a, mmerɛbo no ne mmoa a wɔwɔ akyi berɛmo nyinaa mu akwaa a ɛsõ sen biara wɔ yafunu mu. Ɛte sɛ ‘filter’ a ɛwɔ yɛn nipadua mu no. Ɛyɛ nnwuma ɔhaha pii a ɛho hia paa, te sɛ awuduru a ɛyi fi nipadua no mu, ɛtew mogya no ho , ne bile , a ɛboa ma wɔyam srade .
Ɛyɛ mmoa yi mmerɛbo na yedi. Nnipa binom ani gye ho, bere a afoforo mpɛ koraa, efisɛ ɛwɔ dɛ ne sɛnea ɛyɛ soronko.
Mmɛn ahorow atitiriw a yedi
Mmɛn ahorow pii wɔ hɔ a ɛnyɛ den sɛ yebehu wɔ Sri Lanka.
- Nantwinam mmerɛbo: Eyi wɔ dɛ a ɛyɛ nnuhwam kakra. Wɔtaa de di dwuma wɔ nnuan te sɛ ‘mrɛbo ne ayɛyɛde’, a wɔde ayɛyɛde na ɛyɛ.
- Akokɔ mmerɛbo: Eyi yɛ dɛ kakra sen afoforo no. Wɔ yɛn afie mu no, wɔtaa de eyi yɛ curry anaa devilled nnuan.
- Mprako nam mmerɛbo: Nnipa binom hu sɛ eyi yɛ dɛ kakra.
- Oguammaa mmerɛbo: Nnipa pii di saa mmerɛbo yi, a wogye fi nguan a wonnii afe biako hɔ.
Ɛwom sɛ ɛsono aduannuru a ɛwɔ saa ahorow yi mu biara mu kakra de, nanso ne nyinaa mu no, ɛyɛ nnuan a ahoɔden wom kɛse.
Aduan a ɛwɔ mmerɛbo mu no te dɛn?
Mmɛn yɛ "aduannuru tumi a ɛma ahoɔden" ampa. Sɛ yɛde toto nam, nhabannuru, ne nnuaba a yedi ho a, vitamin ne mineral pii wɔ mmerɛbo no mu .
Titiriw vitamin A , vitamin B12 ne dadeIron pii wɔ mmerɛbo mu. Nokwarem no, sɛ wudi nantwinam mmerɛbo ketewaa bi a, wubenya vitamin A dodow a yehia da koro no mmɔho pii.
Hwɛ pon a ɛwɔ aseɛ ha no ma aduanenuru ho nsɛm bi a ɛfa mmerɛboɔ ahodoɔ titire ho (saa gyinapɛn yi yɛ gram 100-113 ansa na woanoa).
| Nnuannuru afã | Nantwinam mmerɛbo | Akokɔ mmerɛbo | Mprako nam mmerɛbo |
|---|---|---|---|
| Calories a ɛwɔ nipadua no mu | 149 na ɛwɔ hɔ | 130 na ɛwɔ hɔ | 150 na ɛwɔ hɔ |
| Protein a ɛwɔ nipadua no mu | gram 23 na ɛyɛ | gram 19 na ɛyɛ | gram 24 na ɛyɛ |
| Cholesterol a ɛwɔ mogya mu | miligram 310 na ɛyɛ adwuma | 484 na ɛyɛ miligram | miligram 340 na ɛyɛ adwuma |
| Dadeɛ | Ɛkorɔn yiye | Soro | Ɛkorɔn yiye |
| Vitamin A a ɛwɔ nipadua no mu | Deɛ ɛboro so | Soro | Deɛ ɛboro so |
| Vitamin B12 a ɛwɔ nipadua no mu | Deɛ ɛboro so | Deɛ ɛboro so | Deɛ ɛboro so |
Mfaso bɛn na ɛwɔ mmerɛbo a wodi so?
1. Ɔko tia mogya a ɛtɔ kɔ nipadua mu
Nokware pii wɔ asɛm a yɛadi kan aka ho asɛm no mu, "Mmerɛbo yɛ mogya." Anemia , anaa mogya a enni nipadua mu no yɛ tebea a ɛtaa fi dade a enni nipadua mu. Eyi de ɔhaw ahorow te sɛ ɔbrɛ dodo, mmerɛwyɛ, ne adwene a wontumi mfa n’adwene nsi biribi so ba. Mmɛn yɛ aduan a iron ne vitamin B12 nyinaa wom. N’abien nyinaa ho hia na ama yɛn mogya mu nkwammoaa kɔkɔɔ no atra apɔw. Abakɔsɛm mu no, wɔde mmerɛbo nso adi dwuma sɛ aduru a wɔde sa mogya a ɛtɔ kɔ nipadua mu a emu yɛ den te sɛ `(Pernicious Anemia)`.
2. Ɛma ahoɔden, amemene no dwumadi, ne adwene mu yiyedi tu mpɔn
Vitamin B12 ho hia na ama yɛn ntini ahorow no ayɛ adwuma yiye. B12 a enni nipadua no mu no betumi ama wabrɛ, wakae ade, na wayɛ basaa wɔ adwene mu. Mmɛn yɛ aduan a vitamin B12 pii wom. Mmɛn kakraa bi betumi ama wɔanya B12 a wɔhwehwɛ da biara da no mmɔho pii.
3. Ɛboa ma nnompe ne aniwa nya apɔwmuden
Vitamin A ne vitamin K wɔ mmerɛbo mu Vitamin A boa ma aniwa hu ade yiye na ɛtew asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ aniwa a ɛyɛ mmerɛw no so. Vitamin K boa nipadua no ma ɛtwe calcium na ɛma nnompe mu yɛ den.
Asiane a ɛwɔ mmerɛbo a wodi mu
Wɔka sɛ sɛ biribi ye mpo a, ɛnsɛ sɛ wunya pii. Saa asɛm no fa mmerɛbo nso ho. Aduannuru ankasa a ɛma mmerɛbo no yɛ nea mfaso wɔ so saa no, ɛtɔ mmere bi a ebetumi de ɔhaw ahorow aba nnipa binom so.
1. Cholesterol dodow a ɛkɔ soro
mmerɛbo mu srade a ɛwɔ aduan mu dɔɔso. Bere a ebia eyi renyɛ ɔhaw kɛse mma obi a ɔwɔ apɔwmuden no, sɛ wowɔ srade a ɛdɔɔso dedaw, wowɔ asiane mu sɛ wubenya komayare, anaasɛ worenom nnuru a ɛma mogya mu srade so tew a, ɛsɛ sɛ wohwɛ yiye wɔ mmerɛbo dodow a wudi ho. Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho.
2. Vitamin A a Ɛyɛ Awudisɛm
Eyi ne asiane a ɛho hia na anibere wom sen biara. Ɛwom sɛ vitamin A ho hia yɛn de, nanso sɛ nipadua no nya pii a, ebetumi abɛyɛ awuduru. Yɛfrɛ saa tebea yi `(Vitamin A awuduru)`. Esiane sɛ mmerɛbo no wɔ vitamin A pii nti, .Asiane yi betumi afi mmerɛbo a wodi da biara da anaasɛ ɛboro so mu aba.
Vitamin A awuduru ho sɛnkyerɛnne bi ne akisikuru, ɔfe, tiyɛ, ne nna. Vitamin A dodow a ɛdɔɔso a wɔde di dwuma bere tenten no betumi ama nnompe ayɛ mmerɛw, na ama ayɛ mmerɛw sɛ ebebubu.
Enti, nnuruyɛfo kamfo kyerɛ sɛ ɛdɔɔso sɛ obi a ɔte apɔw na ɔwɔ apɔwmuden a onni aduannuru a enni mu biara nni mmerɛbo pɛnkoro dapɛn biara .
3. Kɔbere awuduru a wɔde ma
Kɔbere a ɛwɔ mmerɛbo mu nso dɔɔso. Ɛwom sɛ mpɛn pii no yɛn nipadua yi kɔbere a ɛboro so fi hɔ de, nanso kɔbere betumi ayɛ kɛse wɔ nipadua no mu na ayɛ awuduru wɔ nnipa a wɔwɔ tebea horow a wɔntaa nhu te sɛ Wilson yare no mu. Enti, ɛsɛ sɛ nnipa a wɔwɔ tebea a ɛte saa no kwati sɛ wobedi mmerɛbo koraa.
Henanom na ɛsɛ sɛ wɔkwati mmerɛbo a wobedi?
Akyinnye biara nni ho sɛ ɛsɛ sɛ nnipa a wodi so yi kɔ wɔn duruyɛfo nkyɛn ansa na wɔde mmerɛbo aka wɔn aduan ho.
- Ɛnanom a wɔyem: Eyi ho hia paa. Vitamin A a wɔnom boro so bere a wɔyem no betumi ama abofra a ɔhyɛ yafunu mu no anya awo mu dɛmdi a emu yɛ den . Enti, nyansa wom sɛ wobɛkwati mmerɛbo mu aduan a wobɛnom bere a wonyinsɛn no anaasɛ wobɛto ano hye. Hwɛ hu sɛ wubebisa wo duruyɛfo no eyi ho asɛm.
- Ayarefo a wɔwɔ gout: Nnuru a wɔfrɛ no purines pii wɔ mmerɛbo no mu. Eyinom betumi adan uric acid wɔ nipadua no mu na ama gout ayɛ kɛse.
- Nnipa a wɔwɔ Wilson Yare: Sɛnea yɛadi kan aka ho asɛm no, ɛsɛ sɛ wɔkwati mmerɛbo a wobedi koraa efisɛ kɔbere boaboa ano wɔ nipadua no mu.
- Nnipa a wɔwɔ asikreyare ne srade a ɛdɔɔso: Nhwehwɛmu ahorow bi ada no adi sɛ sɛ wodi akwaa nam te sɛ eyinom a, ebetumi ama asiane a ɛwɔ hɔ sɛ wobenya mmerɛbo mu yare a srade wom no ayɛ kɛse.
Ɔkwan bɛn so na wobɛma mmerɛbo ayɛ dɛ wɔ fie?
Nnipa binom mpɛ mmerɛbo mu nnuhuam pɔtee no. Ano aduru pa ne sɛ wode bɛhyɛ nufusu kakra mu bɛyɛ simma 30 ansa na woanoa. Anaasɛ wubetumi nso apia lime nsu bi agu so. Eyi bɛtew nnuhuam no so kɛse. Afei wubetumi ayɛ curry a ɛyɛ dɛ denam nkyene, chili, ne turmeric a wode bɛka ho sɛnea wopɛ so.
Nkrasɛm a Wɔde Kɔ Fie
- Mmɛn yɛ aduan a ahoɔden wom na mfaso wɔ so, a aduannuru te sɛ dade, vitamin A, ne vitamin B12 ahyɛ mu ma.
- Nanso esiane sɛ srade ne vitamin A dɔɔso wɔ mu nti, ɛnyɛ papa sɛ wubedi pii.
- Pɛnkoro dapɛn biara ma obi a ɔwɔ apɔwmuden a sɛ wɔkyekyem pɛpɛɛpɛ aMmɛn a wobedi no dɔɔso.
- Akyinnye biara nni ho sɛ ɛsɛ sɛ ɛnanom a wɔyem, nnipa a wɔwɔ tebea horow te sɛ gout, srade, ne komayare kɔ wɔn duruyɛfo nkyɛn ansa na wɔadi mmerɛbo.
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