So wowɔ asikreyare? Afei ɛsɛ sɛ wohwɛ yiye paa wɔ nea wudi ne nea wonom ho, ɛnte saa? Ɛtɔ mmere bi a, ebia wubesusuw ho sɛ dɛn bio na wubetumi adi a aburow ne paanoo a wudi da biara da no akyi. Ɛnnɛ yɛreka aburow bi a ebetumi ayɛ nea ɛho hia kɛse ama nnipa a wɔte saa ho asɛm, na ahoɔden wom kɛse. Ɛno ne sorghum. Momma yɛnhwɛ sɛ sorghum ye ankasa ma obi a ɔwɔ asikreyare anaasɛ ɛnte saa.
Dɛn ne atoko yi?
Sorghum yɛ aburow a akyɛ sen sɛnea yesusuw no koraa, efisɛ wɔadua wɔ Asia ne Afrika mfe mpempem pii. Nokwarem no, sorghum yɛ din a wɔtaa de frɛ aburow ahorow pii a ɛka sare kuw bi ho na ɛwɔ aba nketenkete. Wɔ yɛn man mu no, yɛn nyinaa nim edin "sorghum". Mfaso kɛse biako a ɛwɔ eyi so ne sɛ etumi gyina wim tebea a ɛyɛ kusuu te sɛ ɔpɛ ano na enyin yiye.
Te sɛ ‘Quinoa’ a agye din kɛse sɛ aduan a ahoɔden wom nnansa yi no, kurakkan nso yɛ aduan a ɛwɔ aduannuru a ɛkorɔn yiye. Ɛno nti na nnipa binom frɛ no "quinoa foforo no".
Dɛn ne aduannuru a ɛwɔ chickpeas mu?
Sɛ yɛde toto aburow a yɛtaa di te sɛ awi, aburow, ne atoko ho a, sorghum wɔ aduannuru pii. Ɛsan nso wɔ nneɛma titiriw pii a ɛho hia ma nnipa a wɔwɔ asikreyare.
| Aduannuru a ɛwɔ mu | Ɔkwan bɛn so na ɛho hia ma asikreyare? |
|---|---|
| Fiber a ɛyɛ den | Ɛma aduan a wɔyam no brɛ ase na ɛhwɛ asikre dodow a ɛkɔ soro mpofirim wɔ mogya mu no so. Ɛboa nso ma wotumi hwɛ sɛnea obi mu duru so tew. |
| Protein a ɛwɔ nipadua no mu | Ɛboa ma ntini ahorow no nya apɔwmuden. Ɛboa nso ma wudi adidi boro so so efisɛ ɛma wote nka sɛ wo ho ayɛ wo hyew bere a woadi kakraa bi mpo awie no. |
| Vitamin ne mineral ahorow a ɛwɔ nipadua no mu | Ɛho hia ma nipadua no nyinaa dwumadi ne akwahosan. |
| Nnuru a ɛko tia ɔyare mmoawa | Wɔboa ma nipadua no mu nkwammoaa nsɛe no. Eyinom ho hia na ama wɔatew nsɛnnennen a nyarewa te sɛ asikreyare de ba no so. |
Eyinom nyinaa akyi no, ade foforo a ɛho hia wɔ kurakkan ho. Ɛne sɛ, wonni gluten . Eyi kyerɛ sɛ nnipa a wɔn ho yɛ wɔn hyew wɔ gluten ho mpo betumi adi a wonsuro biara.
Sɛ yɛbɛka no tiawa a, kurakkan yɛ aduan a glycemic index (GI) sua. Eyi kyerɛ sɛ, sɛ wudi a, asikre dodow a ɛwɔ wo mogya mu no nkɔ soro mpofirim na ɛnkɔ soro ntɛmntɛm. Mmom no, ɛkɔ soro nkakrankakra na ɛkɔ soro nkakrankakra. Eyi ye paa ma obi a ɔwɔ asikreyare.
Ɔkwan bɛn so na Kurakkan ka asikre dodow a ɛwɔ mogya mu?
Aburow a wɔayam no yiye yɛ aburow a wɔayam no yiye . Ɛno kyerɛ sɛ wɔannyi aburow no akyi ntini a ahoɔden wom, bran ne ɔyare mmoawa no mfi hɔ. Sɛ yedi paanoo fitaa ne aburow fitaa a, na yɛredi aburow a wɔayɛ no yiye a wɔayi saa afã horow a ahoɔden wom no afi hɔ.
Aburow a wɔayam no yiye gye bere tenten ansa na nipadua no atumi ayam, na ɛno nti na ɛmma asikre dodow nkɔ soro mpofirim wɔ mogya mu no.
Kukurakkan ahorow pii wɔ hɔ.
Ɛwom sɛ yɛkaa sorghum ho asɛm de, nanso aburow ahorow afoforo pii wɔ hɔ a ɛka saa kuw yi ho.
- Finger Millet: Eyi ne atoko a yɛn nyinaa nim.
- Foxtail Millet: Wɔfrɛ eyi aburow a wɔde sare ayɛ.
- Pearl Millet: Wɔfrɛ eyi pearl millet.
- Little Millet: Eyinom abu so kɛse wɔ yɛn man yi mu.
Ɛwom sɛ nhwehwɛmu a wɔayɛ wɔ eyi ho no da so ara sua de, nanso mprempren nsɛm kyerɛ sɛ blueberries a wodi betumi aboa ma asikre dodow a ɛwɔ mogya mu no akɔ so atra hɔ na asiw asikre a ɛkɔ soro mpofirim wɔ mogya mu bere a wɔadi adidi akyi no ano.
Wɔ nhwehwɛmu bi a wɔyɛe wɔ foxtail millet ho titiriw mu no, wɔmaa nnipa a wɔwɔ asikreyare a ɛto so abien no aduan titiriw bi a foxtail millet wom. Ne saa nti, asikre dodow a ɛwɔ wɔn mogya mu, insulin dodow, srade ne triglyceride dodow so tew. Nhwehwɛmu foforo daa no adi sɛ sɛ wodi foxtail millet mmom sen aburow a wodi anɔpaduan a, ɛtew asikre dodow a ɛkɔ soro wɔ mogya mu bere a wɔadi aduan akyi no so.
Adanse a ɛwɔ aburow ahorow afoforo a wɔayam no yiye ho no nnya nyɛɛ nea emu da hɔ saa. Nanso mpɛn pii no, ɛda adi pefee sɛ saa aburow yi ma asikre dodow kɔ soro nkakrankakra sen nneɛma a wɔayɛ no yiye te sɛ abodoo fitaa, pasta, ne aburow fitaa. Enti, ebia wɔbɛyɛ ɔkwan pa a obi a ɔhwɛ asikreyare so betumi afa so.
Ɔkwan bɛn so na wode turmeric bɛka w’aduan ho?
Mprempren ɛnyɛ den sɛ wobenya Kurakkan wɔ aguadidan kɛse biara anaa akwahosan ho nnuantɔnbea biara mu. Akwan pii wɔ hɔ a wubetumi afa so de aka w’aduan ho wɔ ɔkwan a ɛyɛ dɛ yiye so.
Ansa na wobɛnoa kurakkan no, fa akutu ngo anaa afifide mu ngo kakra gu kyɛnsee mu na fa toast bɛyɛ simma 3. Afei fa nsuo a ɛrefɔw nkuruwa 2 1/2 gu kurakkan kuruwa 1 mu na noa bɛyɛ simma 25-30.
Akwan a wobɛfa so de aka w’aduan ho:
- Wubetumi ayɛ kurakkan akutu de ayɛ anɔpaduan.
- Kurakkan esiam a agye din kɛse wɔ yɛn man yi mu no, wobetumi de ayɛ nneɛma te sɛ rotis, pittu, saa, ne indiappas . Wobetumi nso de kurakkan esiam asi paanoo esiam ananmu bere a wɔreyɛ nneɛma a wɔde yɛ paanoo te sɛ paanoo ne keeki no.
- Sɛ́ anka wobɛnom aburow , wubetumi asiesie no te sɛ aburow pudding na wode wo curry adi.
- Sɛ woreyɛ nhabannuru a wɔde ahyɛ mu a, wubetumi de kurakkan adi dwuma sɛ ade a wode hyɛ mu.
Nea ɛho hia: Wo ne wo duruyɛfo nkasa.
Ɛwom sɛ kurakkan yɛ aduan a ahoɔden wom de, nanso sɛ woyɛ obi a woreyɛ asikreyare ayaresa a, ɛho hia sɛ wo ne wo duruyɛfo anaa aduannuru ho ɔbenfo kasa ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu. Wobetumi atu wo fo wɔ dodow pɔtee a ɛsɛ sɛ wudi ho, a egyina w’akwahosan tebea so.
Nkrasɛm a Wɔde Kɔ Fie
- Millet yɛ aburow a ahoɔden wom a ahoɔdennuru, protein, vitamin, ne mineral pii wom.
- Ne glycemic index (GI) a ɛba fam no mma asikre dodow a ɛkɔ soro mpofirim wɔ mogya mu bere a wɔnom no, na ɛboa ma wodi asikreyare so.
- Sɛ wudi aburow a wɔayam no yiye sen sɛ wubedi aburow a wɔayɛ no yiye te sɛ aburow fitaa ne paanoo a, ebetumi ayɛ ɔkwan pa a wobɛfa so ayɛ saa.
- Wubetumi de kurakkan esiam ayɛ nnuan ahorow a ɛyɛ dɛ te sɛ roti, pittu, ne kanda.
- Sɛ́ obi a ɔwɔ asikreyare no, ɛho hia paa sɛ wubebisa wo duruyɛfo bere nyinaa ansa na woasesa w’aduan.
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