So woyɛ vegan anaasɛ afifide-based dieter ? Anaasɛ w’ani gye ho sɛ wode cheesy dɛ ne hua bɛka w’aduan ho? Afei ɛbɛyɛ sɛ woate edin ‘aduannuru mmɔkaw’ pɛn. Mprempren agye din kɛse wɔ Sri Lanka. Enti ɛnnɛ, ma yɛnhwɛ nea aduannuru mmɔkaw yɛ ankasa, so eye ma yɛn nipadua anaasɛ ɛnte saa, ne nneɛma bɛn na ɛsɛ sɛ yɛhwɛ yiye wɔ ho sɛ wode di dwuma a.
Sɛ yɛbɛka no tiawa a, dɛn ne mmɔkaw a ahoɔdennuru wom?
Nnuannuru mmɔkaw nso yɛ mmɔkaw bi. Sɛ yɛbɛka no pɛpɛɛpɛ a, ɛyɛ mmɔkaw a ɛne mmɔkaw ko a yɛde to paanoo na yɛyɛ beer no wɔ abusuabɔ. Wɔ nyansahu mu frɛ eyi `(Saccharomyces cerevisiae)`. Nanso nsonsonoe kɛse wɔ mu. Bere a paanoo mmɔkaw te ase no, sɛ wɔyɛ aduannuru mmɔkaw a, saa mmɔkaw nkwammoaa no yɛ adwuma koraa . Ɛno kyerɛ sɛ, mmɔkaw a nkwa wom biara nni saa abopon a ɛyɛ sika kɔkɔɔ a yɛtɔ wɔ sotɔɔ mu yi mu.
Ade titiriw a ɛwɔ eyi mu ne sɛ ɛwɔ dɛ ne hua a ɛte sɛ kyiisi, ɛyɛ nnuaba kakra. Afei nso, aduannuru a ɛwɔ mu no dɔɔso yiye . Ɛma wonya aduannuru a ebia wɔn a wonni nam no rennya. Afei nso, esiane sɛ gluten, soya, ne asikre nni mu nti, ɛyɛ ɔkwan pa a wɔn a wɔn ho yɛ wɔn hyew wɔ aduan ahorow ho no betumi apaw.
So eyi ahorow ahorow wɔ hɔ?
Yiw, ahorow atitiriw abien na ɛwɔ hɔ. Ɛho hia yiye sɛ wubehu eyi sɛ woretɔ eyi a.
1. Nnuannuru mmɔkaw a wɔahyɛ no den: Ahorow a ɛwɔ gua so no mu dodow no ara hyɛ saa kuw yi mu. Bere a wɔreyɛ no, wɔde vitamin ne mineral ahorow ka ho, titiriw aduannuru a ebia wɔn a wonni afifide no nni mu, te sɛ vitamin B12 .
2. Mmɔkaw a ahoɔdennuru nnim: Vitamin ne nnuru a ɛwɔ mmɔkaw nkwammoaa mu fi awosu mu nkutoo na ɛwɔ eyi mu. Wɔmfaa biribiara nkaa ho.
Enti, sɛ wotɔ eyi a, kenkan nea wɔakyerɛw so no yiye. Sɛ wuhia aduannuru pɔtee bi te sɛ vitamin B12 a, ɛho hia yiye sɛ wohwehwɛ biribi te sɛ "Fortified with Vitamin B12."
Ɔkwan bɛn so na aduannuru a ɛwɔ mmɔkaw a ahoɔdennuru wom mu?
Eyi yɛ aduannuru a ɛma ahoɔden ampa. Momma yɛnhwɛ aduannuru a ɛwɔ tablespoon abien pɛ mu.
| Aduannuru a ɛma ahoɔden | Sika a Ɛbɛyɛ sɛ Dodow |
|---|---|
| Calories a ɛwɔ nipadua no mu | 50 na ɛwɔ hɔ |
| Protein a ɛwɔ nipadua no mu | gram 5 na ɛyɛ |
| Kɛseɛ | 0 grams na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | gram 3 na ɛyɛ |
| Fiber a ɛyɛ den | gram 2 na ɛyɛ |
| Asikyire | 0 grams na ɛyɛ |
Nea ɛka ho no, vitamin B pii wom.
- Thiamine (B1) a ɛwɔ nipadua no mu.
- Riboflavin (Riboflavin - B2) a ɛyɛ aduru a ɛma obi nya ahoɔden.
- Pyridoxine (Pyridoxine - B6) a ɛwɔ nipadua no mu.
- Potassium a wɔde yɛ nneɛma
- Zinc a wɔfrɛ no Zinc
Ahorow a wɔahyɛ no den no wɔ vitamin B12 ne folic acid (Folic acid - B9) pii. Eyinom ho hia na ama DNA ne mogya mu nkwammoaa kɔkɔɔ a ɛwɔ yɛn nipadua mu no ayɛ na yɛahwɛ so.
Dɛn ne akwahosan so mfaso a ɛwɔ eyi so?
Ɛnyɛ aduannuru mu mmɔkaw nyɛ ade a ɛma ɛyɛ dɛ kɛkɛ. Ɛwɔ mfaso pii ma nipadua no.
Ɛboa ma wonya koma akwahosan
Wɔfrɛ nhama ko a ɛwɔ eyi mu no beta-glucan, a nipadua no twetwe.Nhwehwɛmu ada no adi sɛ ɛboa ma srade a ɛwɔ nipadua no mu no so tew . Ɛsan nso wɔ mineral chromium a ɛboa ma asikre dodow a ɛwɔ mogya mu no so . Eyi betumi aboa ma asikreyare ne komayare ho asiane no so atew.
Ɛhyɛ nipadua no mu tumi a ɛko tia nyarewa no mu den.
Saa beta-glucan a yɛadi kan aka ho asɛm no nso boa ma yɛn nipadua mu tumi a ɛko tia nyarewa no mu yɛ den. Nhwehwɛmu bi daa no adi sɛ nnipa a wɔnom mmɔkaw a ahoɔdennuru wom no ntaa nnya atiridii bɛyɛ 25% sen onipa a ɔte saa. Na ebia nneɛma a ɛko tia ɔyare mmoawa a ɛwɔ mu no wɔ tumi a ɛko tia kokoram mpo.
Ɛboa ma wo ho tɔ wo ntɛmntɛm bere a woateɛteɛ w’apɔw mu awie no
Eyi ye ma agumadifo yiye. Ɛboa ma ntini mu yaw ne ɔbrɛ so tew bere a wɔateɛteɛ apɔw akyi na ɛma adwenemyare tu mpɔn. Nea enti a ɛte saa ne sɛ ɛboa ma mogya mu nkwammoaa fitaa a asɛe bere a wɔreyɛ apɔw-mu-teɛteɛ no san ba. Afei nso, zinc pii wom, na ɛho hia na ama ntini ahorow asiesie.
Ɔko tia ɔbrɛ
Sɛ wote nka sɛ woabrɛ na woabrɛ bere nyinaa a, ade biako a ebetumi de aba no betumi ayɛ vitamin B12 a wunni. Saa tebea yi abu so titiriw wɔ wɔn a wonni nam mu. Nnuannuru mmɔkaw a wɔahyɛ no den betumi ama woanya B12 dodow a wɔkamfo kyerɛ da biara da no mmɔho pii. Eyi boa ma nipadua no mu nneɛma a ɛsakra no kɔ so yɛ adwuma.
So asiane ahorow bi wɔ eyi a wɔde bedi dwuma no mu?
Bere a eyi yɛ nea asiane biara nni ho mma nnipa dodow no ara de, nanso ebetumi de ɔhaw ahorow aba ebinom so. Enti ɛho hia sɛ wuhu saa nsɛm yi nso.
Nea ɛho hia sen biara: Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa ansa na wode biribi foforo aka w’aduan ho, titiriw sɛ wowɔ aduruyɛ bi anaa worenom nnuru biara a.
| Asiane a Ebetumi Aba | Nkyerɛkyerɛmu ne onii a ɛsɛ sɛ ɔhaw no |
|---|---|
| Atiridiinini a ɛyɛ hu | Amino acid bi a wɔfrɛ no tyramine wɔ mmɔkaw mu, na ebetumi ama nnipa binom a wɔwɔ atiridiinini no ti ayɛ wɔn yaw. |
| Nnuan a wɔyam no mu haw ahorow | Eyi yɛ nea fiber dɔɔso. Sɛ wodi aduan pii prɛko pɛ a, ebetumi ama wo ho ayɛ wo hyew na wanya yafunu mu ayɛ wo yaw. Enti fi ase ketewaa bi . Nom nsu pii. |
| Nneɛma a ɛma obi ho yɛ no hyew ne nyarewa a emu yɛ den | Ɛnyɛ nea ɛfata mma nnipa a wɔn ho yɛ wɔn naa wɔ mmɔkaw ho. Ebetumi nso ama nnipa a wɔwɔ dwensɔtwaa mu nyarewa a ɛma obi ho hyehye no (IBD) te sɛ Crohn yare, atiridiinini, ne mogya mmoroso ho sɛnkyerɛnne no mu yɛ den. |
| Nnuru a wɔde di dwuma a ɛne wɔn ho wɔn ho di asi | Tyramine tumi ne nnuru te sɛ monoamine oxidase inhibitors (MAOIs), nnuru bi a wɔde kum ɛyaw, ne asikreyare nnuru di nkitaho. Enti, sɛ worenom nnuru biara a, ɛho hia sɛ wokɔ wo duruyɛfo nkyɛn . |
Dodow ahe na wubetumi adi da koro?
Wɔmfa nyansahyɛ pɔtee biara mma wɔ dodow a ahobammɔ wom ho. Nanso, mpɛn pii no, sɛ wode tablespoon biako anaa abien ka w’aduan ho da biara a, ɛnyɛ ɔhaw. Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa ahwɛ sɛ eyi fata w’aduannuru a wuhia anaa.
Nkrasɛm a Wɔde Kɔ Fie
- Nutritional yeast yɛ mmɔkaw a ɛnyɛ adwuma a ahoɔden wom kɛse. Ɛyɛ papa titiriw ma wɔn a wonni nam.
- Sɛ woretɔ a, paw brand a ɛka sɛ ‘fortified’. Saa kwan no so no wubenya aduannuru foforo te sɛ vitamin B12 nso.
- Eyi betumi ayɛ nea mfaso wɔ so ama koma, nipadua no mu tumi a ɛko tia nyarewa, ne nipadua ahoɔden.
- Sɛ wufi ase de ka w’aduan ho a, fi ase de kakraa bi , te sɛ teaspoon biako da biara.
- Sɛ wowɔ ayaresa tebea bi te sɛ Crohn yare, atiridiinini, mogya mmoroso, anaasɛ worenom nnuru a wɔde sa adwenemhaw anaa asikreyare a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na wode eyi adi dwuma .
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