So woyɛ obi a wopɛ pasta? Ebia woahu pasta a ɛyɛ bruu a ɛwɔ pasta fitaa a wɔtaa de di dwuma wɔ aguadidan kɛse mu no nkyɛn. Ebia woresusuw ho sɛ, "Nsonsonoe bɛn na ɛwɔ mu?" Nokwarem no, brown pasta yɛ nea ahoɔden wom kɛse na ahoɔden wom. Ɛnnɛ, momma yɛnka nea enti a ɛsɛ sɛ wopaw pasta a wɔde aburow ayɛ sen pasta fitaa no ho asɛm.
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Nea edi kan no, ma yɛnhwɛ, dɛn ne ‘aburow a wɔayam’ yi?
Eyi yɛ mmerɛw yiye sɛ yɛbɛte ase. Susuw aburow biara ho hwɛ, sɛ nhwɛso no, awi aburow. Ɛwɔ afã atitiriw abiɛsa.
1. Bran: Eyi ne aburow no akyi ade a ɛbɔ ho ban, a ahoɔdennuru, vitamin, ne mineral pii wom.
2. Mmoawa: Eyi ne aburow no fã ketewaa bi a ɛboa ma efifi na ahoɔdennuru pii wom. Vitamin B, vitamin E, ne srade a ahoɔden wom wom.
3. Endosperm: Eyi ne aburow no fã kɛse. Carbohydrates a ɛyɛ starch dodow no ara na ɛwom.
Afei hwɛ, wɔde aburow fitaa, pasta fitaa, ne aburow fitaa a yɛtaa di no denam aburow no afã horow a mfaso wɔ so kɛse a wɔfrɛ no bran ne ɔyare mmoawa no nyinaa a woyi fi hɔ no so . Nea aka ara ne ɔfã a starch wom (endosperm) . Eyi ne nea yɛfrɛ no ‘aburow a wɔayɛ no yiye’ . Wɔ saa adeyɛ yi mu no, aduannuru a ɛsom bo sen biara a ɛwɔ aburow no mu no pii yera.
Ɛtɔ mmere bi a, wɔde aduannuru a ayera wɔ saa kwan yi so no bi san ka ho. Ɛno ne nea yɛfrɛ no ‘enriched’ . Nanso ɛmfa biribiara a ɛyerae no nka ho bio.
Enti dɛn na ‘aburow a wɔayam’ kyerɛ? Ɛkyerɛ nnuan a wɔde esiam koro na ɛyɛ a wonnyi afã abiɛsa a yɛaka ho asɛm wɔ atifi hɔ no nyinaa mfi hɔ, a ɛne bran, mmoawa, ne endosperm. Enti, yɛn nipadua no nya aduannuru a ɛsen biara.
Mfaso bɛn na ɛwɔ pasta a wɔde aburow a wɔayam no nyinaa a wodi so?
Sɛ wopaw pasta a wɔde aburow ayɛ sen sɛ wobɛpaw pasta a wode di dwuma daa no a, ɛwɔ akwahosan mu mfaso pii sen sɛnea ebia wubesusuw. Momma yɛnhwɛ emu biara.
| Mfaso / Ɔfã a Ɛka Ho | Papa a ɛba ne nkyerɛkyerɛmu no |
|---|---|
| Koma Akwahosan | Nhwehwɛmu ada no adi sɛ sɛ wodi aburow a wɔayam no daa a, ebetumi atew asiane a ɛwɔ hɔ sɛ obi benya komayare no so 20-30%. Wɔtew srade ‘bɔne’ anaa LDL dodow a ɛwɔ nipadua no mu, ne srade a ɛwɔ nipadua no mu nyinaa ne triglycerides, srade bi a ɛwɔ mogya mu no so. |
| Digestive Akwahosan | Fiber a ɛdɔɔso a ɛwɔ saa aduan yi mu no siw akisikuru ano, ɛma dwensɔtwaa no yɛ adwuma yiye, na ɛboa ma ɔfe a ɛwɔ dwensɔtwaa mu no so tew. Eyi ma asiane a ɛwɔ hɔ sɛ obi benya tebea horow te sɛ diverticular disease so tew . |
| Asikreyare a Wɔde Siw Ano | Aburow a wɔayam no yiye yɛ carbohydrates a ɛyɛ den. Enti, egye bere tenten ansa na wɔayam. Mfaso a ɛwɔ eyi so ne sɛ wɔbrɛ asikre a wɔde ka mogya no mu ntɛmntɛm no ase. Eyi mma asikre dodow a ɛkɔ soro mpofirim wɔ mogya mu (mogya mu asikre a ɛkɔ soro) no ano. Asiane a ɛwɔ hɔ sɛ obi benya Asikreyare a Ɛto so Abien no betumi atew bɛyɛ 30%. |
| Mu duru a Wɔde Di Dwuma | Esiane sɛ ahoɔdennuru pii wom nti, sɛ wudi eyinom kakra mpo a, wobɛte nka sɛ wo ho ayɛ wo ma ntɛm. Enti, yɛhwɛ aduan dodow a yedi so. Calories a ɛboaboa ano wɔ nipadua no mu a ɛho nhia no so tew. Nanso kae sɛ, wuntumi ntew wo mu duru so denam eyi nkutoo a wubedi so, eyi yɛ aduan a ɛkari pɛ no fã bi kɛkɛ. |
| Kokoram ho asiane a wɔtew so (Cancer Prevention) . | Sɛnea nhwehwɛmu bi kyerɛ no, nnipa a wodi aburow a wɔayam no yiye no, asiane a ɛwɔ hɔ sɛ wobenya kokoram a ɛwɔ wɔn akyi berɛmo mu no so tew 21% . Wogye di nso sɛ ɛboa ma wɔbɔ obi ho ban fi kokoram afoforo a ɛwɔ aduan mu. |
Dɛn ne aduannuru foforo a ɛwɔ saa aduan yi mu?
Aburow a wɔayam no yiye yɛ vitamin ne mineral ahorow a wɔkora so. Nea wunya ni:
- Protein a ɛwɔ nipadua no mu
- Antioxidants - siw nipadua mu nkwammoaa a ɛsɛe ade no ano
- Dadeɛ
- Zinc a wɔfrɛ no Zinc
- Vitamin B Ahorow Ahorow
- Folic Acid a wɔde yɛ aduru
- Magnesium a wɔde yɛ adwuma
- Selenium a wɔde yɛ nneɛma
Saa aduannuru yi nyinaa boa ma wo nipadua mu tumi a ɛko tia nyarewa no mu yɛ den, ɛma nnompe nya ahoɔden, na ɛma wo nipadua no yɛ adwuma yiye.
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Esiane sɛ wɔakyerɛw biribi sɛ ‘aburow a wɔayam’ nti, ɛnkyerɛ sɛ ɛwɔ apɔwmuden 100% . Ɛtɔ mmere bi a, wɔn a wɔyɛ no de asikre, nkyene, ne nneɛma a wɔde siesie nneɛma pii ka ho na ama ayɛ dɛ. Ɛno nti na ɛho hia sɛ wokenkan nneɛma a wɔde yɛ aduan no ansa na woatɔ biribi no.
Sɛ anyɛ yiye koraa no, aburow a yedi da biara no fã yɛ aburow a wɔayam a, ɛyɛ sika kɛse a yɛde bɛto yɛn akwahosan mu.
Ɛno kyerɛ sɛ, sɛ wudi paanoo 4 da biara a, ɛbɛyɛ papa sɛ anyɛ yiye koraa no, emu 2 yɛ biribi te sɛ kurakkan paanoo, atta piti paanoo, ne nea ɛkeka ho Saa ara na ɛte wɔ brown whole-grain pasta a wobɛpaw sen pasta fitaa bere a woredi pasta no ho.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ́ anka wobɛfa paanoo fitaa, pasta fitaa, ne aburow fitaa a wotaa de di dwuma no, bɔ mmɔden sɛ wobɛpaw wɔn ‘atoko a wɔayam’ a wɔde besi ananmu, te sɛ pasta a ɛyɛ bruu, awi paanoo, ne aburow a ɛyɛ bruu a wɔde bran ayɛ.
- Fiber a ɛdɔɔso a ɛwɔ saa nnuan yi mu no ye ma wo dwensɔtwaa akwahosan, koma akwahosan, asikreyare a wodi so, ne wo mu duru a wobɛhwɛ so.
- Sɛ wɔakyerɛw so sɛ ‘aburow mũ nyinaa’ mpo a, hwɛ hu sɛ wobɛkenkan nneɛma a wɔde yɛ aduan no na ama woahu asikre ne nkyene dodow a wɔde aka ho.
- Sɛ wudi eyi nkutoo a, ɛrensa nyarewa nyinaa anaasɛ ɛremmoa wo mma wo mu duru so ntew. Ɛyɛ aduan a ɛkari pɛ no fã titiriw ara kwa .
- Sɛ wowɔ w’aduan anaa w’akwahosan ho dadwen bi a, ɛbɛyɛ papa sɛ wo ne w’abusua oduruyɛfo bɛkasa afa ho na woahwehwɛ afotu.
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