Nna yi, wɔka "superfoods" foforo ne akwahosan ho anonne ho asɛm bere nyinaa, ɛnte saa? Ebia woate cherry nsu a wɔde tart ayɛ ho asɛm. Ebinom ka sɛ ɛboa wo ma woda, afoforo nso ka sɛ ɛtew nipadua mu yaw so. Enti, dɛn na ɛyɛ nokware wɔ saa nsɛm yi ho? So eyi ye ma yɛn akwahosan ankasa? Okay, enti momma yɛnka ho asɛm nnɛ, wɔ nsɛm a ɛnyɛ den mu.
Dɛn ne Tart Cherry Nsuo?
Sɛ yɛbɛka no tiawa a, tart cherry nsu yɛ nsu a wɔde cherry a ɛyɛ akisikuru bi na ɛyɛ. Wɔfrɛ saa cherry yi Montmorency cherries. Ɛsono wɔn wɔ cherries a ɛyɛ dɛ a yɛtaa tɔ wɔ sotɔɔ mu no ho. Wɔntaa nni saa cherries tart yi a wɔannoa, efisɛ ne dɛ yɛ akisikuru. Enti, wɔtaa wew, yɛ no nsu, anaa wɔde yɛ nnuan te sɛ pie.
Ade titiriw a ɛwɔ saa tart cherries yi mu ne sɛ ɛwɔ nnuru a ɛko tia ɔyare mmoawa pii . Ɛne sɛ, nneɛma pii wɔ mu a ebetumi ako atia nneɛma a epira a ɛsɛe yɛn nipadua mu nkwammoaa na ɛde nyarewa ahorow ba. Wɔn mu titiriw wɔ nnuru bi a ɛko tia ɔyare mmoawa a wɔfrɛ no "anthocyanins." Saa anthocyanins yi na ɛma cherries kɔla kɔkɔɔ fɛfɛ. Wɔsan nso wɔ tumi a ɛyɛ nwonwa a wɔde tew ɔfe ne ɔfe a ɛwɔ nipadua no mu so.
Ɛtɔ da bi a wobɛhunu nso sɛ "Tart cherry juice concentrate." Eyi kyerɛ sɛ wɔayi nsu a ɛwɔ nsu no mu no mu dodow no ara afi hɔ, na ama ayɛ nsu a ɛyɛ den. Sɛ worenom eyi a, ɛsɛ sɛ wode fra nsu mu.
Ɔkwan bɛn so na aduannuru a ɛwɔ saa nsu yi mu no te?
Momma yɛnhwɛ aduannuru a ɛwɔ tart cherry nsu kuruwa a wɔtaa de di dwuma (bɛyɛ 240 ml) mu.
| Nnuannuru afã | Kɛseɛ |
|---|---|
| Calories a ɛwɔ nipadua no mu | Bɛyɛ 159 |
| Carbohydrates a ɛwɔ nipadua no mu | 36.9 na ɛyɛ gram |
| Asikyire | 32.8 na ɛyɛ gram |
| Protein a ɛwɔ nipadua no mu | 0.8 na ɛyɛ gram |
| Kɛseɛ | gram 1.5 na ɛyɛ |
| Fiber a ɛyɛ den | 0 grams na ɛyɛ |
Bio nso, saa nsu yi nso wɔ nneɛma a ɛho hia te sɛ Potassium, Magnesium, Calcium, Phosphorus, Iron, ne Zinc. Potassium titiriw dɔɔso. Nhwehwɛmu ahorow ada no adi sɛ potassium yɛ biribi a ɛboa ma wodi mogya mmoroso so na ɛtew asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ akisikuru so.
Akwahosan mu mfaso bɛn na ɛwɔ tart cherry nsu so?
Ɛde besi nnɛ no, nhwehwɛmu ahu akwahosan mu mfaso ahorow bi a ɛwɔ tart cherry nsu so. Ma yɛnhwɛ emu kakraa bi.
1. Ɛtew ɔfe ne ɔfe a ɛwɔ nipadua no mu so (Anti-inflammatory effects) .
Esiane anthocyanins a yɛadi kan aka ho asɛm nti, saa nsu yi tumi tew ɔfe a enni sabea wɔ nipadua no mu so. Susuw nkwaa mu yaw a wo maame anaa wo papa wɔ no ho hwɛ. Nhwehwɛmu ada no adi sɛ tart cherries betumi aboa ma ɛyaw ne nkwaa a ɛyɛ den no so atew ama nnipa a wɔwɔ tebea horow te sɛ ntini mu yare no.
2. Ɛho hia yiye ma wɔn a wɔteɛteɛ wɔn apɔw mu (Apɔw-mu-teɛteɛ ho ahoɔden ne adwumayɛ) .
Sɛ woyɛ obi a wokɔ apɔw-mu-teɛteɛ daa a, eyi ho hia wo yiye. Nhwehwɛmu pii ada no adi sɛ tart cherry nsu boa ma ntini mu yaw ne ɛyaw a ɛba bere a wɔateɛteɛ apɔw akyi no so tew. Wɔ nhwehwɛmu bi mu no, bere a wɔmaa agumadifo saa nsu yi mprenu da biara nnafua 8 no, wɔn ntini mu yaw no so tew kɛse.
Ɛwɔ mfaso horow nso ma wɔn a wɔde wɔn ho hyɛ agumadi a egye boasetɔ mu no. Eyi fi nsu no mu glycemic index a ɛba fam - a ɛkyerɛ sɛ ɛnma asikre dodow nkɔ mogya mu - ne tumi a etumi ma mogya no kɔ nipadua no mu yiye.
3. Ɛboa ma woda yiye
So ɛyɛ den ma wo nso sɛ wobɛda anadwo? Afei tart cherry nsu betumi aboa wo. Nhwehwɛmu ahorow ada no adi sɛ sɛ nnipa a wontumi nna nom cherry nsu a ɛyɛ tart a, bere a wɔde da ne wɔn nna tu mpɔn. Ebia eyi te saa efisɛ nneɛma a ɛwɔ saa nsu yi mu no ma melatonin, hormone bi a ɛboa yɛn ma yɛda no yɛ kɛse.
4. Ahotɔ ma Gout ayarefo
Gout yɛ nkwaa a ɛyɛ hyew kɛse a uric acid a ɛdɔɔso wɔ nipadua no mu de ba. Nhwehwɛmu pii ada no adi sɛ nnipa a wɔtaa di tart cherries anaa ne nsu no nni gout flare-ups pii. Enti eyi betumi aboa ma wɔadi uric acid dodow so.
5. Sɛnea ɛbɛyɛ a amemene akwahosan ne nipadua mu ahoɔden a ɛko tia nyarewa
Nneɛma a ɛko tia ɔyare mmoawa a ɛwɔ saa nsu yi mu no betumi atew ɔsɛe (oxidative stress) a ɛba yɛn nipadua mu nkwammoaa so bere a yɛrenyin no so. Wɔahu nso sɛ ɛboa ma nnipa a wɔn mfe akɔ anim nkae na wɔn adwene yɛ adwuma yiye. Afei nso, ɛboa ma yɛn nipadua mu tumi a ɛko tia nyarewa no mu yɛ den esiane aduannuru te sɛ vitamin A ne C nti.
Bere bɛn na eye sen biara a wubetumi anom eyi?
Ɛwom sɛ wubetumi anom eyi bere biara wɔ da no mu de, nanso wubetumi apaw bere no a egyina nea worehwehwɛ mu aba so.
- Sɛnea ɛbɛyɛ a ntini mu yaw so tew bere a woateɛteɛ w’apɔw mu akyi no , nom bere a woateɛteɛ w’apɔw mu awie no.
- Sɛ́ ade a ɛboa ma woda , nom bɛyɛ dɔnhwerew biako ansa na woada anadwo.
Hwɛ hu sɛ wobɛhwɛ yiye wɔ eyinom nso ho! (Kɔkɔbɔ ahorow) .
Nea ɛho hia sen biara ne sɛ, ɛmfa ho sɛnea mfaso wɔ tart cherry nsu so no, ɛnyɛ nea ɛfata obiara. Enti, ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woafi ase anom, titiriw sɛ wowɔ nyarewa bi a enni sabea a.
Asikre a ɛwɔ mu
Asikre wɔ tart cherry nsu mu fi awosu mu. Ebia nneɛma bi nso de asikre kaa ho. Sɛ wowɔ ayaresa tebea bi te sɛ Asikreyare , hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woanom eyi. Afei nso, asikre nsa sorbitol a ɛwɔ saa cherries yi mu fi awosu mu no betumi ama nnipa binom yafunu ayɛ basaa anaasɛ ayɛ wɔn yafunu.
Ebia ɔhaw ahorow wɔ nnuru bi mu (nnuru a ɛne ne ho di nkitaho) .
Eyi ho hia paa. Tart cherry nsu betumi ne nnuru bi adi nkitaho. Enti, hwɛ yiye titiriw sɛ worenom nnuru a edidi so yi mu biara a:
| Aduru ko a wɔde yɛ | Nkyerɛmu |
|---|---|
| Nnuru a ɛhwɛ mogya mmoroso ne srade a ɛwɔ mogya mu so | Ebia saa nsu yi bɛsakra sɛnea saa nnuru no yɛ adwuma yiye. |
| Nnuru a ɛma mogya yɛ mmerɛw | Eyinom betumi ayɛ wɔn ade na ama asiane a ɛwɔ hɔ sɛ mogya bɛtɔ no ayɛ kɛse. |
| Nnuru a ekum ɔyare mmoawa | Ebia ɔhaw ahorow bɛba wɔ nnuru bi a ekum ɔyare mmoawa ho. |
| Nnuru a wɔfrɛ no corticosteroids | Ebia nnuru yi a wɔde ma sɛnea ɛbɛyɛ a ɛbɛtew ɔfe so no bedi nkitaho. |
Enti, sɛ worenom nnuru biara a, hwɛ hu sɛ wubebisa wo duruyɛfo ansa na woanom cherry nsu a ɛyɛ tart.
Nkrasɛm a Wɔde Kɔ Fie
- Tart cherry nsu yɛ anonne a nnuru a ekum ɔyare mmoawa pii wom a ebetumi aboa ma obi ada, ne ho atɔ no wɔ apɔw-mu-teɛteɛ akyi, nkwaa mu yaw, ne tebea horow te sɛ gout .
- Nanso eyi nyɛ "nkonyaayi tuo." Ɛsɛ sɛ wɔde di dwuma sɛ aduan a ɛkari pɛ ne asetra a ahoɔden wom fã.
- Esiane sɛ ebia asikre a ɛwɔ mu no dɔɔso nti, ɛsɛ sɛ nnipa a wɔwɔ asikreyare ne wɔn a wɔhwɛ wɔn mu duru so no hwɛ yiye.
- Nea ɛho hia sen biara: Sɛ worenom nnuru ama ayaresa tebea biara a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woanom saa nsu yi. Ɛho hia paa ma w’ahobammɔ.
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