Mprempren, nnipa pii dwen wɔn akwahosan ho, enti ngo ahorow a wɔde noa aduan ho hia wɔn titiriw. Sɛ wokɔ aguadidan kɛse bi mu a, ɛbɛyɛ sɛ wuhu ngodua ngo nkotoku a ɛtoatoa so. Sɛ wohwɛ saa nkotoku a edin te sɛ "Extra Virgin", "Virgin", "Pure Olive Oil" ne nea ɛkeka ho yi a, ɛbɛyɛ sɛ wususuwii sɛ, "Emu nea ɛwɔ he na eye sen biara ankasa?" Enti ɛnnɛ yɛbɛka nea Extra Virgin Olive Oil (EVOO) yɛ a obiara reka ho asɛm, n’akwahosan mu mfaso ne nneɛma a ɛsɛ sɛ yehu bere a yɛde redi dwuma no ho asɛm.
Dɛn ne ‘Obaabun a Ɔka Ho’ asɛm yi?
Sɛ yɛbɛka no tiawa a, Extra Virgin Olive Oil (EVOO) ne ngodua ngo a ɛyɛ foforo sen biara na wɔnyɛ ho adwuma pii wɔ gua so. Ɔkwan a wɔfa so mia ngodua na wɔyi ngo no mfa nnuru anaa ɔhyew a ano yɛ den biara nni dwuma. Yɛfrɛ saa kwan yi `` cold pressed``.
Susuw ho hwɛ, ngodua fi awosu mu wɔ aduannuru a ɛsom bo pii. Titiriw no, tumi a ɛko tia ɔyare mmoawa te sɛ `(polyphenols)`. Sɛ wode ɔhyew a ano yɛ den di dwuma bere a woreyɛ ngo a, saa aduannuru a ɛsom bo yi sɛe. Edin "Extra Virgin" no fi saa kwan yi so, a ɔhyew biara nni mu, na wɔyɛ ngo no wɔ ɔkwan a ɛkora n'abɔde mu nneɛma so.
Nanso ade biako a ɛsɛ sɛ yɛma ɛtra yɛn adwenem. EVOO mfata koraa mma aduannoa a wɔde ɔhyew a ano yɛ den, te sɛ deep frying. Saa ngo yi fi ase tɔ wusiw ntɛmntɛm na sɛ wɔde hyew a, ebetumi ayɛ nwononwono. Enti, eye sɛ wɔde bedi dwuma wɔ salad mu, sɛ drizzle wɔ prɛte so, anaasɛ wɔ nkuku a wɔanoa wɔ gya a ano nyɛ den so mu.
Ɔkwan Bɛn so na Extra Virgin Olive Oil yɛ Aduan pa?
Momma yɛnhwɛ aduannuru a ɛwɔ Extra Virgin Olive Oil tablespoon biako pɛ mu. Nanso, saa gyinapɛn ahorow yi betumi ayɛ soronko kakra a egyina nea wotɔ, ngodua ko a wɔde yɛ, ne bere a wɔde yɛ so.
| Nnuannuru afã | Dodow a ɛwɔ tablespoon (15ml) mu ( ดี วประมาร) . |
|---|---|
| Calories a ɛwɔ nipadua no mu | Bɛyɛ 126 |
| Kɛseɛ | gram 14 na ɛyɛ |
| Protein a ɛwɔ nipadua no mu | 0 grams na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | 0 grams na ɛyɛ |
| Fiber a ɛyɛ den | 0 grams na ɛyɛ |
Nea ɛka eyi ho no, vitamin abien a ɛsom bo nso wɔ EVOO mu: vitamin E ne vitamin K. Tablespoon biako ma wunya vitamin E a wowɔ da biara da no bɛyɛ 13% ne vitamin K bɛyɛ 9%. Eyinom ho hia yiye ma nneɛma te sɛ honam ani mogya a ɛtwetwe .
Dɛn ne akwahosan mu mfaso ankasa a ɛwɔ ngo yi so?
EVOO nyɛ ngo biara kɛkɛ. Nhwehwɛmu ada no adi sɛ akwahosan so mfaso pii a ɛwɔ so ma yɛn nipadua.
- Eye paa ma koma akwahosan: Ebia woate " Mediterranea aduan " ho asɛm. Wɔkyerɛ sɛ eye ma koma no yiye. Ade titiriw a ɛwɔ saa aduan yi mu ne Extra Virgin Olive Oil. Srade a ahoɔden wom (monounsaturated fatty acids) a ɛwɔ mu no boa ma srade bɔne a ɛwɔ nipadua no mu no so tew. Afei nso, saa ngo yi boa ma ɔfe a ɛwɔ nipadua no mu no so tew na ɛma mogya ntini ahorow no yɛ adwuma yiye (vasodilation).
- Ebia ɛbɛboa ma kokoram ho asiane so atew:Nhwehwɛmu ada no adi sɛ nnuru a ɛko tia ɔyare mmoawa a wɔfrɛ no ``polyphenols'' a yɛadi kan aka ho asɛm no wɔ tumi a ɛhwɛ kokoram nkwammoaa nyin so. Adanse pa wɔ hɔ a ɛkyerɛ sɛ aduan a ngodua ngo pii wom betumi aboa ma kokoram ho asiane so atew, titiriw nufu mu kokoram ne kokoram a ɛwɔ aduan mu.
- Ɛhyɛ nnompe mu den: Nhwehwɛmu pii ada no adi sɛ nnipa a wɔnom ngodua ngo pii no nnompe mu yɛ den yiye na asiane a ɛwɔ hɔ sɛ wɔn asen bebubu no so tew.
- Sɛnea ɛbɛyɛ a wobɛbɔ wo ho ban afi asikreyare ho: Wɔahu sɛ Mediterraneafo aduan a ngodua ngo ka ho no bɔ obi ho ban kakra fi asiane a ɛwɔ hɔ sɛ obi benya Asikreyare a Ɛto so Abien no ho.
- Amemene no dwumadi: Ɛte sɛ nea ngodua ngo boa ma wosiw adwene mu yare a emu nyɛ den (MCI) a ɛba bere a obi nyin no ano. Wɔ nhwehwɛmu bi mu no, kuw a wɔnom ngodua ngo no daa wɔn adwene adi yiye sen akuw afoforo no wɔ mfe 6.5 akyi.
So asiane ahorow bi wɔ hɔ? Dɛn na ɛsɛ sɛ yɛma yɛn ani da hɔ?
Mpɛn pii no, Extra Virgin Olive Oil a wɔnom no dodow a ɛfata no mfa akwahosan ho asiane kɛse biara mma.
Wɔnnyaa amanneɛbɔ biara a ɛkyerɛ sɛ ngo a ne bere atwam na ɛyɛ nwunu a wɔde di dwuma no de nsunsuanso bɔne a emu yɛ den ba. Nanso, ebia aduan no dɛ bɛsakra koraa na ebetumi ayɛ nea ɛyɛ hu.
Wommu calorie a ɛdɔɔso no nso sɛ asiane kɛse. Esiane sɛ ngo yi kakra a wobɛnom no ma wote nka sɛ wo ho ayɛ wo hyew nti, wobetumi adi aduan ho akɔnnɔ ne ɔkɔm a ɛtaa ba no so.
Nanso, ade biako wɔ hɔ a akyinnye biara nni ho sɛ ɛsɛ sɛ wohwɛ yiye wɔ ho. Ɛno ne ngodua ngo a wɔde ahyɛ mu a wɔayɛ wɔ fie. Sɛ w’ankasa woyɛ ngodua ngo wɔ fie denam nneɛma te sɛ galik, akutu, ne nhabannuru a ɛyɛ foforo a wode bɛka ho a, asiane kakra wɔ mu. Saa nneɛma yi betumi ayɛ ɔyare mmoawa a ebetumi de tebea a emu yɛ den yiye a wɔfrɛ no ``botulism aba.`` Enti, ɛsɛ sɛ wɔde ngo a wɔayɛ wɔ fie te sɛ eyi sie frigye mu na wɔde di dwuma wɔ nna kakraa bi mu. Sɛ wunya yare no ho sɛnkyerɛnne biara a ɛyɛ adwenem naayɛ bere a woadi aduan a ɛte saa akyi a, kɔ ayaresabea bi Dwumadibea a Ɛhwɛ Ntɛmntɛm (ETU) ntɛm ara. Sɛ ɛho hia a, wubetumi nso afrɛ Ɔman Awuduru Ho Amanneɛbɔbea a ɛwɔ Colombo Ɔman Ayaresabea hɔ akɔhwehwɛ afotu.
Nkrasɛm a Wɔde Kɔ Fie
- Extra Virgin Olive Oil (EVOO) ne ngodua ngo a wɔansiesie no yiye na ahoɔden wom sen biara.
- Eyi ye ma salad, marinade, ne aduannoa a ɔhyew a ɛba fam. Sɛ wopɛ sɛ wode ngodua ngo hyew daa a, fa ngodua ngo anaa ngo foforo a ɛfata di dwuma.
- Eyi so wɔ mfaso kɛse ma koma akwahosan, amemene no dwumadi, na ebetumi nso aboa ma asikreyare ne kokoram ahorow bi ho asiane so atew.
- Hwɛ da a ɛbɛtwam no yiye bere a woretɔ ade no.
- Sɛ wowɔ ayaresa tebea bi (sɛ nhwɛso no, asikreyare, mogya mmoroso) a, ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu.
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