Borɔdɔma yɛ biribi a yɛn nyinaa ani gye ho sɛ yebedi. So nneɛma nketenkete a yenya de sɔ hwɛ wɔ keeki, pudding, ne ɛtɔ mmere bi a asikre sambol mpo mu yi ye ma yɛn nipadua ankasa? Anaasɛ ɛyɛ bɔne ma yɛn nipadua esiane sɛ ɛyɛ dɛ nti? Ebinom ka sɛ eyinom a yedi no ma yɛn mu duru yɛ kɛse. Afoforo nso ka sɛ eye ma yɛn nipadua paa. Enti ɛnnɛ, momma yensua biribiara fa bobe a ayow, anaa borɔdɔma a wɔayam yi ho.
Dɛn ne borɔdɔma yi?
Sɛ yɛbɛka no tiawa a, borɔdɔma yɛ bobe a wɔayam no yiye. Sɛ wɔwe bobe a, nsu a ɛwɔ mu no so tew, na aduannuru ne asikre a ɛwɔ mu no boaboa ano wɔ baabi biako. Eyi nti na borɔdɔma yɛ dɛ sen bobe a wɔtaa de di dwuma daa no.
Borɔdɔma ahorow pii wɔ hɔ a yɛtɔ wɔ sotɔɔ mu nnɛ. Woahu tuntum no, sika kɔkɔɔ no, nketewa paa... Wɔde din ahorow frɛ wɔn. Ma yɛnhwɛ nsonsonoe a ɛda ahorow atitiriw abiɛsa no ntam.
1. Raisins a Wɔde Di Dwuma
Eyinom ne bobe a ayow a ɛyɛ tuntum anaa bruu tuntum a yɛtaa hu no. Wɔnam bobe no a wogyaw wɔ owia mu na wɔma ɛyow wɔ abɔde mu bɛyɛ adapɛn abiɛsa so na ɛyɛ. Saa adeyɛ yi na ɛma wɔn kɔla tuntum.
2. Sultana anaa sika kɔkɔɔ borɔdɔma
Ebia woahu sika kɔkɔɔ borɔdɔma a ne kɔla yɛ kɔkɔɔ. Nnipa pii frɛ wɔn ``Golden Raisins''. Wɔde bobe a ɛyɛ ahabammono na ɛyɛ. Sɛ anka wɔbɛyow wɔn sɛnea ɛte wɔ owia mu no, wɔde mfiri (``dehydrators'') na ɛyow wɔn ntɛmntɛm. Afei nso, ansa na wɔbɛyow no, wɔde gu aduru bi a wɔfrɛ no ``sulphur dioxide'' mu, a ɛma borɔdɔma no kɔla kɔ so yɛ sika kɔkɔɔ. Wɔyɛ mmerɛw kakra, ɛyɛ dɛ, na ɛyɛ nsu sen borɔdɔma a wɔtaa de di dwuma daa.
3. Nnuadewa a wɔfrɛ no Currants
Eyinom nyɛ nnuaba a yenim sɛ `black currants`, ɛnte saa? Wɔde bobe a ɛyɛ ketewaa bi a aba nnim na ɛyɛ. Wɔsan frɛ wɔn `(Zante currants)`. Eyinom ne bobe a ayow no mu nketewa sen biara . Sɛ yɛhwɛ dɛ a, ɛyɛ akisikuru kakra sen ahorow abien a aka no, na ɛnyɛ dɛ pii.
Ɔkwan bɛn so na aduannuru a ɛwɔ eyinom mu no te?
Ɛkame ayɛ sɛ aduannuru a ɛwɔ borɔdɔma ahorow abiɛsa no nyinaa mu no yɛ pɛ. Saa ahorow yi nyinaa wɔ nnuru a ekum ɔyare mmoawa pii, na ɛho hia yɛn nipadua no yiye. Saa nneɛma a ɛko tia ɔyare mmoawa yi bɔ yɛn nipadua mu nkwammoaa ho ban fi nneɛma nketenkete a epira a ebetumi asɛe wɔn ho. Nea ɛka ho no, nneɛma a ɛwɔ mu te sɛ dade, potassium, kɔbere, ne manganese nso pii wom.
Pon a ɛwɔ ase ha no bɛma woanya aduannuru a ɛwɔ eyinom mu ho adwene pa. Saa susuw ahorow yi gyina kuruwa 1/4 a wɔde ma a wɔahyɛ da ayɛ so.
| Nnuannuru afã | Borɔdɔma a wɔnom daa | Sultanafo a wɔyɛ adwuma wɔ hɔ | Nnuadewa a wɔfrɛ no Currants |
|---|---|---|---|
| Calorie a ɛwɔ mu | 120 na ɛwɔ hɔ | 130 na ɛwɔ hɔ | 110 na ɛwɔ hɔ |
| Asikyire | gram 26 na ɛyɛ | gram 10 na ɛyɛ | gram 27 na ɛyɛ |
| Fiber a ɛyɛ den | gram 2 na ɛyɛ | 1 gram | gram 3 na ɛyɛ |
| Dadeɛ | 1 miligram | 1 miligram | miligram 1.5 na ɛyɛ adwuma |
Nea ɛho hia no, ɛwom sɛ asikre pii wɔ borɔdɔma mu de, nanso ɛwɔ glycemic index a ɛba fam kosi nea ɛkɔ fam. Eyi kyerɛ sɛ sɛ wodi a, ɛmma asikre dodow nkɔ soro mpofirim wɔ mogya mu te sɛ nnuan afoforo a ɛyɛ dɛ.
Akwahosan mu mfaso bɛn na ɛwɔ borɔdɔma a wodi so?
Raisins nyɛ aduan a ɛyɛ dɛ kɛkɛ. Sɛ wodi no sɛnea ɛsɛ a, ɛwɔ mfaso pii ma w’akwahosan.
Eye ma koma akwahosan
Nhama a ɛwɔ borɔdɔma mu no boa ma srade bɔne (LDL srade) a ɛwɔ mogya no mu no so tew. Potassium nso wɔ mu pii. Potassium boa ma wɔhwɛ mogya mmoroso so, na ɛno betumi atew asiane a ɛwɔ hɔ sɛ obi benya tebea horow te sɛ komayare ne ɔyare a ɛma obi hwe ase no so.
Ɛtew asiane a ɛwɔ hɔ sɛ wobenya nyarewa a enni sabea so
Sɛnea yɛadi kan aka no, nneɛma a ɛko tia ɔyare mmoawa pii wɔ borɔdɔma mu. Wɔwɔ nnuru a ɛko tia ɔyare mmoawa a tumi wom a wɔfrɛ no phytonutrients pii titiriw. Nhwehwɛmu ada no adi sɛ eyinom betumi atew asiane a ɛwɔ hɔ sɛ wobenya nyarewa a enni sabea te sɛ asikreyare, kokoram, ne nnompe mu yare so.
Ɛboa ma wɔyam aduan.
Nhama a ɛtumi nwura mu wɔ borɔdɔma mu, na ɛboa ma wɔyam aduane yie na ɛtew dwensɔtwaa mu haw so. Wɔyɛ mfaso nso ma tebea horow te sɛ akisikuru.
Eye ma anom akwahosan
Eyi yɛ nwonwa kakra. Ɛwom sɛ ebia wubesusuw sɛ borɔdɔma nyɛ papa mma wo sẽ esiane sɛ ɛyɛ nnam nti de, nanso ɛnyɛ saa na ɛyɛ nokware. Nnuannuru a ɛwɔ mu no bi tumi kum mmoawa a wopira wɔ anom. Enti, wɔboa nso ma ɛse nsɛe.
Siw mogya a ɛtɔ kɔ nipadua mu (anemia) ano .
Borɔdɔma yɛ dade fibea pa. Sɛ wode borɔdɔma kakraa bi ka w’aduan ho da biara a, ebetumi aboa ma woasiw mogya a ɛtɔ kɔ nipadua mu a iron a enni mu na ɛde ba no ano. Sɛ wote nka sɛ woabrɛ na woabrɛ bere nyinaa a, ebetumi ayɛ mogya a ɛtɔ wo ho sɛnkyerɛnne.
So asiane bi wɔ borɔdɔma a wodi mu?
Wɔka sɛ biribiara a wɔdɔɔso dodo no nyɛ papa. Saa ara na ɛte wɔ borɔdɔma ho. Ɛwom sɛ wɔwɔ apɔwmuden kɛse de, nanso sɛ wodi pii a, ebetumi de ɔhaw ahorow bi aba.
- Mu duru a ɛkɔ soro: Calories ne asikre pii wɔ borɔdɔma mu, enti sɛ wodi pii a wuntumi nni so a, ebetumi ama wo mu duru akɔ soro a wɔmpɛ.
- Yafunu mu yare: Esiane sɛ eyinom mu ahoɔdennuru dɔɔso nti, sɛ obi di pii prɛko pɛ a, ebetumi ama ne yafunu ayɛ ne yaw.
- Asiane a Ɛwɔ Nnuru a Wɔde Di Dwuma: Esiane sɛ wɔde nnuru a ekum mmoawa di dwuma wɔ bobe a wodua no daa so nti, bobe a ayow nso betumi ayɛ nea nkae wom. Enti, ɛbɛyɛ papa sɛ wobɛpaw bobe a wɔayam a wɔmfa nnuru nni dwuma wom sɛ ɛbɛyɛ yiye a.
Wobɛyɛ dɛn de borɔdɔma aka w’aduan ho?
Sɛ borɔdɔma a wubedi kɛkɛ da nkyɛn a, akwan pii wɔ hɔ a wobɛfa so de dɛ ne aduannuru aka w’aduan ho.
- Fa petepete wo oats, yogurt, anaa aburow so de di anɔpaduan.
- Fa fra nnuaba te sɛ cashews ne peanuts ma ɛnyɛ trail mix na di.
- Fa ka nneɛma a wɔato te sɛ keeki, bisket, ne scones ho.
- Sɛ wɔde ka salad ho a, ɛyɛ dɛ, titiriw aburow salad.
- Nnipa binom nso de ka nneɛma te sɛ vatalappan ne kiribat ho.
- Wubetumi nso de dɛ kakra ahyɛ curry anaa stir-fry mu.
Sɛ wowɔ asikreyare mpo a, mfomso biara nni ho sɛ wode kakraa bi pɛ bɛka w’aduan ho sɛnea wo duruyɛfo kyerɛ wo no. Nanso akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa fa ho.
Nkrasɛm a Wɔde Kɔ Fie
- Borɔdɔma yɛ aduan a ahoɔden wom na ɛyɛ dɛ, nanso asikre ne calories pii wom, enti ɛho hia sɛ wudi no sɛnea ɛsɛ .
- Nnuru a ɛko tia ɔyare mmoawa, nhama, ne mineral a ɛwɔ mu no ma wonya mfaso pii ma koma no, aduan mu nhyehyɛe, ne akwahosan nyinaa.
- Borɔdɔma nsa kakraa bi (bɛyɛ nsa kakraa bi) a wode bɛka w’aduan ho da biara da no yɛ akwahosan ho su pa.
- Sɛ worebɔ mmɔden sɛ wobɛhwɛ wo mu duru so anaasɛ wowɔ tebea bi te sɛ asikreyare a, hwɛ yiye wɔ dodow a wudi no ho. Sɛ w’adwene mu yɛ wo naa wɔ biribiara ho a, kɔ wo duruyɛfo nkyɛn .
- Sɛ ɛbɛyɛ yiye a, paw borɔdɔma a wɔmfa nnuru nni dwuma wom na ama nnuru a wɔde kum mmoawa a wɔde di dwuma no so atew.
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