Wɔ Sri Lanka no, yɛn ani gye ho sɛ yebedi ɛpo mu nnuan. Nea ɛka shrimp, squid, ne crab ho no, ‘matti’ nso yɛ aduan a yɛn mu binom ani gye ho. Eyinom yɛ akutu bi a nam a ɛyɛ dɛ wɔ akutu bruu-tuntum mu. Nanso so wunim sɛ mfaso horow ne asiane ahorow bi nso wɔ saa akutu yi a wubedi mu? Mma ɛnhaw wo, ɛnnɛ yɛbɛka nea ɛsɛ sɛ wuhu ansa na woadi akutu ho asɛm.
Nea edi kan no, ma yɛnhwɛ, dɛn ne saa akutu yi?
Mussels yɛ mollusk bi a ɔwɔ bivalve bi. Blue mussel ne akutu a yɛtaa di. Saa mmoa yi boaboa wɔn ho ano wɔ baabi biako na woyiyi abɔde nketenkete (plankton) a ɛsensɛn po mu nsu mu no fi mu. Fa wɔn ho sɛ afiri a wɔde yi nsu mu.
Esiane sɛ saa kwan yi so yiyi nsu no mu nti, ɛtɔ mmere bi a mmoawa ne awuduru a epira wɔ nsu no mu nso tumi boaboa ano wɔ wɔn nipadua mu. Eyi ne ade titiriw nti a ɛsɛ sɛ yɛhwɛ yiye kakra bere a yɛredi akutu no. Ɛwom sɛ sɛ wɔnoa nneɛma a epira yi mu dodow no ara sɛe de, nanso awuduru bi betumi atra hɔ.
Mprempren, akutu nso wɔ hɔ a wodua wɔ mfuw mu, kyerɛ sɛ, wɔ hama a wɔde sɛn po so. Esiane sɛ wonni po ase nti, ɛho tew kakra. Nanso, sɛ awuduru wɔ nsu no mu a, ɛda so ara tumi kɔ nipadua no mu. Enti, ɛwom sɛ akutu wɔ akwahosan so mfaso de, nanso nnipa binom wɔ asiane mu kɛse sɛ wobedi.
Aduan pa bɛn na ɛwɔ akutu mu?
Nokwarem no, akutu yɛ aduan a ahoɔden wom kɛse. Momma yɛnhwɛ nea ɛwɔ akutu a wɔanoa bɛyɛ gram 85 (ɔuns 3) mu.
| Nnuannuru afã | Kɛseɛ |
|---|---|
| Calories a ɛwɔ nipadua no mu | 146. Nkyekyɛm |
| Protein a ɛwɔ nipadua no mu | gram 20 na ɛyɛ |
| Kɛseɛ | gram 4 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | 6 gram |
| Vitamin C a ɛwɔ nipadua no mu | Nneɛma dodow a ɛkɔ soro wom |
| Dadeɛ | Bɛyɛ da biara da ahiade no 1/3 |
| Vitamin A ne Calcium a ɛwɔ nipadua no mu | Nneɛma dodow bi a ɛho hia na ɛwom |
Akwahosan mu mfaso bɛn na ɛwɔ akutu a wodi so?
Esiane aduannuru a ɛwɔ mu yi nti, mfaso pii wɔ yɛn nipadua so fi akutu a yebedi mu.
Protein a ɛkorɔn sen biara a wɔkora so
Mussels yɛ protein fibea a ɛdɔɔso yiye. Amino acid ahorow a ɛho hia a yɛn nipadua hia nyinaa wɔ mu . Sɛ yɛbɛka no tiawa a, saa amino acid ahorow yi ne protein no mu nneɛma atitiriw. Ɛnyɛ den sɛ yɛn nipadua no bɛyam protein a ɛwɔ eyi mu no. Saa protein yi boa kɛse ma nipadua no ntini ahorow yɛ den, ɛma nipadua no mu tumi a ɛko tia nyarewa no yɛ kɛse , ɛhyɛ nnompe den na ɛsa akuru ntɛmntɛm . Sɛ wudi akutu gram 85 a, sɛ wɔkyekyem pɛpɛɛpɛ a, obi benya protein a ohia da koro no mu 40%.
Ɛboa ma wosiw mogya a ɛtɔ kɔ nipadua mu ano
Dade a enni nipadua mu mogya a ɛtɔ kɔ nipadua mu , anaa sɛnea yɛfrɛ no, mogya a ɛtɔ kɔ nipadua mu , yɛ tebea a abu so kɛse wɔ yɛn man yi mu. Eyi ma nipadua no te nka sɛ wabrɛ na ayɛ mmerɛw. Saa tebea yi abu so titiriw wɔ yɛn mmea mu, titiriw ɛnanom a wɔyem. Mussels yɛ aduan a dade pii wom. Vitamin B12 a ɛho hia na ama wɔanya mogya mu nkwammoaa kɔkɔɔ no nso dɔɔso.
Enti, ebetumi ayɛ nea mfaso wɔ so kɛse ama wɔn a dade nnim no de aduan bi te sɛ akutu bɛka wɔn aduan ho, na wodi oduruyɛfo no afotu akyi.
Eye ma koma akwahosan
Omega-3 srade ho hia ma koma akwahosan. Wɔboa ma koma no bɔ yiye, ɛma mogya mmoroso so tew, na ɛma mogya ntini ahorow no yɛ yiye. Mussels ne ɛpo mu nnuan titiriw wɔ omega-3s, EPA ne DHA.
So worebɔ mmɔden sɛ wobɛtew wo mu duru so?
Sɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so a, akutu yɛ ade pa a wubetumi apaw. Wɔn mu calories sua nanso aduannuru pii wom. Nanso kae sɛ, sɛ wode ngo pii hyew wɔn a, ɛbɛma mfaso a ɛwɔ so no asɛe. Sɛ wɔnoa, wɔde gu nsu mu, na wɔde nneɛma a ahoɔdennuru nnim a wɔde noa no ne akwan a eye sen biara a wobɛfa so.
Nanso hwɛ yiye! Asiane ahorow a ɛwɔ akutu a wodi mu
Nea ɛka mfaso a ɛwɔ so ho no, asiane ahorow bi wɔ akutu a wodi mu. Ɛho hia sɛ wohu eyinom.
| Ahudeɛ | Nkyerɛkyerɛmu ne nea ɛsɛ sɛ wɔyɛ |
|---|---|
| Shellfish Awuduru a Wɔde Ma | Ɛtɔ mmere bi a, akutu betumi ayɛ awuduru esiane tebea horow te sɛ ‘asorɔkye kɔkɔɔ’ a ɛwɔ po mu nti. Eyinom a wodi betumi de tebea horow a emu yɛ den te sɛ yafunu a ɛyɛ yaw ne akyiri yi ntini a ɛyera aba. Eyi ntaa nsi wɔ akutu a wɔtɔ fi gua so no ho. Sɛ w’ankasa wokyere wɔn a, kɔ mpɔtam hɔ akwahosan ho mpanyimfo nkyɛn. Sɛ w’adwene mu yɛ wo naa a, kɔ ayaresabea dan a wɔhwɛ wɔn a wɔwɔ ayaresa a egye ntɛmpɛ mu (ETU) ntɛm ara. Sɛ ɛho hia a, frɛ Ɔman Awuduru Ho Amanneɛbɔbea a ɛwɔ Colombo Ɔman Ayaresabea hɔ no na woanya afotu. |
| Mercury a ɛwɔ mu | Mercury bi wɔ ɛpo mu nnuan dodow no ara mu. Nanso abɔde nketenkete te sɛ akutu wɔ dodow a ɛba fam. Sɛ wodi bɛyɛ gram 340 (ounces 12) dapɛn biara a, asiane biara nni ho ma nnipa dodow no ara. Ɛho hia sɛ mmea a wɔyem ne wɔn duruyɛfo kasa fa eyi ho na wodi wɔn afotu akyi. |
| Nneɛma a ɛma obi ho yɛ no hyew | Ɛpo mu nnuan ho akisikuru abu so kɛse, na ebetumi de nkwa mpo ato asiane mu. Sɛ wo ho yɛ wo hyew wɔ ɛpo mu nnuan afoforo te sɛ shrimp anaa krak ho a, kwati sɛ wubedi akutu koraa. |
| Asiane a ɛwɔ adidi a wɔannoa mu | Akutu a wɔannoa a wobedi no yɛ asiane kɛse ma nnipa binom. Titiriw no, ɛsɛ sɛ wɔn a wɔwɔ kokoram, mmerɛbo mu yare, asikreyare, nipadua no mu tumi a ɛko tia nyarewa a ayɛ mmerɛw, ne aduan mu nyarewa no di akutu bere a wɔanoa no yiye akyi nkutoo . |
Nkrasɛm a Wɔde Kɔ Fie
- Mussels yɛ aduan a ahoɔdennuru pii wom, na protein, iron, ne Omega-3 pii wom.
- Sɛ wodi eyinom a wɔannoa no a, ebetumi ama woanya ɔyare mmoawa ne awuduru. Kwati sɛ wubedi wɔn a wɔannoa.
- Sɛ wo ho yɛ wo hyew wɔ ɛpo mu nnuan ho a, kwati sɛ wubedi akutu koraa.
- Ɛho hia paa sɛ ɛnanom a wɔyem, wɔn a wɔn nipadua mu tumi a ɛko tia nyarewa no ayɛ mmerɛw, ne wɔn a wɔwɔ nyarewa a enni sabea no kɔ wɔn duruyɛfo nkyɛn ansa na wɔadi akutu.
- Sɛ wususuw sɛ awuduru ahyɛ wo mu a, kɔ ayaresabea bi Dwumadibea a Ɛhwɛ Ntɛmntɛm (ETU) hɔ ntɛm ara.
Mussels, shellfish, akwahosan mu mfaso, allergy, ɛpo mu nnuan, aduannuru
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