Adeɛ a ɛdi kan a nnipa pii dwene na wɔsuro berɛ a wɔhunu sɛ wɔwɔ asikreyareɛ ne sɛ, "Oh, seesei merentumi nni paanoo anaa aburow asinasin?" Nanso ɛno nyɛ biribi a ɛsɛ sɛ wosuro ankasa. Wubetumi akɔ so anya nnuan a wɔde aburow ayɛ mu anigye . Nanso ahintasɛm biako wɔ hɔ. Ɛne sɛ, ɛsɛ sɛ aburow a wopaw no yɛ "aburow mũ." Ɛnnɛ, yɛbɛka nea saa aburow a wɔayam yi yɛ, nea enti a eye ma wo a wowɔ asikreyare , ne sɛnea wode bɛka w’aduan ho.
Dɛn nti na aburow a wɔayam no ye ma obi a ɔwɔ asikreyare saa?
Sɛ yɛbɛka no tiawa a, aburow a wɔayam yɛ aduan a ɛboro so a aduannuru pa ahyɛ mu ma. Ade titiriw a ɛwɔ mu ne fiber .
Wo de susuw sɛnea ɛbɛyɛ papa sɛ aduan a wudi no yam wɔ wo yafunu mu na asikre a ɛwɔ mu no kɔ wo mogya mu. Ɛno ne nea fiber boa wɔ ho.
- Asikre a Wɔde Di Dwuma: Fiber ma aduan a wɔyam no brɛ ase. Eyi ma asikre a wɔde ka wo mogya mu no brɛ ase. Eyi boa ma asikre dodow a ɛkɔ soro mpofirim wɔ mogya mu no so.
- Wo Mu duru a Wobɛhwɛ: Sɛ wudi saa aburow a wɔayam yi a, ɛma wo ho yɛ wo hyew bere tenten. Enti, wɔhyɛ ɔkɔm a ɛtaa de wo ne adidi boro so so, na ɛno nso boa ma wo mu duru so .
- Koma akwahosan: Saa nhama yi betumi atew srade bɔne a ɛwɔ wo mogya mu no so , na ebetumi aboa ma asiane a ɛwɔ hɔ sɛ wubenya komayare no so atew .
Ɔkwan a eye sen biara a wobɛfa so anya fiber ne sɛ wubenya afi aduan mu. Nanso ɛtɔ mmere bi a wubetumi nso anom fiber a wɔde ma wɔ wo duruyɛfo afotu so. Nanso ɛmfa ho nea wobɛyɛ biara no, fi ase di nnuan a ahoɔdennuru wom nkakrankakra. Sɛ ɛnte saa a, wubetumi anya ɔhaw te sɛ gas ne wo ho a ɛyɛ wo yaw. Afei nso, akyinnye biara nni ho sɛ ɛsɛ sɛ woma nsu dodow a wonom no yɛ kɛse .
Akwan a ɛnyɛ den bi a wobɛfa so de aburow a wɔayam aka w’aduan ho
Eyi nyɛ den sɛnea ebia wubesusuw no. Wubetumi afi ase denam nsakrae nketenkete a wobɛyɛ wɔ w’aduan da biara da mu no so.
- Nsonsonoe titiriw a ɛwɔ mu: Ade a ɛyɛ mmerɛw sen biara ne sɛ wode paanoo fitaa a wudi no besi ananmuSɛ wodan kɔ atta esiam paanoo, kurakkan paanoo, anaa awi paanoo so . Afei nso, fa yɛ wo su sɛ wubedi aburow a ɛyɛ bruu a wɔde bran ayɛ sen sɛ wubedi aburow fitaa.
- Sɛ wopɛ soup ne salad a: Bɔ mmɔden sɛ wode aburow te sɛ atoko anaa bulgur kakra bɛka wo soup, stew, anaa salad ho. Ɛbɛma aduan no ayɛ dɛ foforo.
- Sɛ wopɛ nnuan a wɔayɛ wɔ fie a: Sɛ woreyɛ paanoo a wɔayɛ wɔ fie, muffin, keeki, anaa pancakes a, sɛ́ anka wode esiam fitaa bedi dwuma no, fa esiam a wɔde di dwuma nyinaa, oat esiam, anaa semolina esiam dodow fã di dwuma .
- Adidi: Sɛ́ anka wubedi krak bisket bere a worenom awia tii no, di popcorn a wɔamfa nkyene ne bɔta nka ho bi . Popcorn nso yɛ aburow a wɔayam no yiye kɛse. Aburow a wɔde aburow a wɔayam ayɛ a asikre biara nka ho nso yɛ ɔkwan pa a wobetumi afa so.
- Sɔ biribi foforo hwɛ: Sɛ́ anka wode aburow bedi dwuma no, bɔ mmɔden sɛ wode biribi te sɛ quinoa bɛka nnuan bi ho. Sɛ worehyew shrimp anaa akokɔ a, bɔ mmɔden sɛ wode quinoa bɛkata so sen sɛ wode paanoo a wɔayam bɛhyɛ mu, ɛyɛ dɛ yiye.
Mma wɔnnnaadaa wo wɔ aguadidan akɛse mu! Kenkan nea wɔakyerɛw so no yiye
Ɛtɔ da bi a nnuan a yɛtɔ a yesusuw sɛ ɛyɛ "aburow a wɔayam" no wɔ esiam a wɔayɛ no yiye ankasa. Enti ɛsɛ sɛ wohwɛ nea wɔakyerɛw wɔ ade a wɔde ahyɛ mu no so yiye.
| Nsɛmfua ne su ahorow a ebetumi adaadaa | Nea wopɛ sɛ wuhu ankasa |
|---|---|
| Wɔakyerɛw so sɛ "enriched." Eyi kyerɛ sɛ wɔde aduannuru a ɛyera fii aburow no mu no asan de afiri ayɛ mu Nanso ɛnyɛ aburow mũ. | Hwehwɛ nea wɔakyerɛw so sɛ " 100% whole grain " anaa " 100% whole grains ." |
| Nsɛmfua te sɛ "multigrain" ne "made from whole grain" betumi ayɛ aburow a wɔayam no bi, nanso ɛda adi kɛse sɛ esiam a wɔayɛ no yiye wom. | Hwehwɛ asɛmfua a edi kan wɔ nneɛma a wɔde yɛ aduan no mu, te sɛ "Whole Wheat" anaa "Whole Oats." Ade a edi kan a wɔde yɛ no ne nea ɛwɔ mu pii. |
| Aduan no kɔla. Sɛ nhwɛso no, sɛ abodoo no yɛ bruu a, ebia ɛnyɛ sɛ wɔde aburow a wɔayam na ɛyɛ. Ebia ɛyɛ nea wɔde biribi te sɛ molasses aka ho nti. | Mfa kɔla kɛkɛ mmu atɛn, hwɛ hu sɛ wobɛkenkan nneɛma a wɔde yɛ aduan no. |
Sɛ eye mpo a, ɛsɛ sɛ wudi dodow ahe?
Ɛwom sɛ aburow a wɔayam no ye ma w’akwahosan de , nanso ɛnyɛ papa sɛ wubedi pii. Carbohydrates nso wɔ mu. Dodow a wubetumi adi no begyina sɛnea asikre dodow a ɛwɔ wo mogya mu no so yiye no so.
Mpɛn pii no, akwankyerɛ pa ne sɛ wode aburow a wɔayam bɛyɛ mprɛnsa bɛka ho da biara.
Dɛn na obi resom?
- 1/2 kuruwa a wɔanoa bran aburow
- Oats (oatmeal) a wɔanoa kuruwa 1/2 .
- Abodoo a wɔde aburow ayɛ (1 slice) .
- 1/2 kuruwa a wɔanoa awi pasta
Sɛ wowɔ nsɛmmisa bi fa eyi ho a, bisa wo duruyɛfo anaa aduannuru ho ɔbenfo. Wobetumi aboa wo ma woayɛ aduan ho nhyehyɛe a ɛfata nea wopɛ ne w’akwahosan tebea.
Nsonsonoe bɛn ankasa na ɛda aburow a wɔayam ne aburow a wɔayɛ no yiye ntam?
Dɛn nti na aburow a ɛyɛ bruu ye sen aburow fitaa? Dɛn nti na atta esiam ye sen paanoo fitaa esiam? Nea enti a ɛte saa ne ɔkwan a wɔfa so yɛ aburow no.
Afã atitiriw abiɛsa na ɛwɔ aburow biara mu:
1. Bran: Eyi ne akyi a ɛbɔ aburow no ho ban. Fiber, antioxidants , vitamin B , ne minerals pii na ɛwom.
2. Ɔfã a starch wom (Endosperm): Eyi ne ɔfã a ɛsõ sen biara a starch wom wɔ mfinimfini. Ɛwɔ carbohydrates a ɛdɔɔso sen biara.
3. Mmoawa: Eyi ne fã ketewaa a ɛwɔ aburow no mu. Eyi ne ɔfã a aburow no fifi. Vitamin, mineral, ne srade a ahoɔden wom pii wom.
Aburow a wɔayam no yiye yɛ aburow a wodi sɛnea ɛte, a wonnyi afã abiɛsa no nyinaa mfi hɔ. Ɛno nti na ahoɔdennuru pii wom no. Eyi ho nhwɛso bi ne aburow a wɔde bran, atta esiam, oats, ne buckwheat.
Aburow a Wɔayɛ no YiyeEyi kyerɛ sɛ woyi aburow no afã abien a ahoɔden wom sen biara, bran ne ɔyare mmoawa no, na ɛka mfinimfini fã a starch wom (endosperm) nkutoo. Eyi ne ɔkwan a wɔfa so yɛ aburow fitaa ne paanoo fitaa esiam. Ne saa nti, fiber ne aduannuru afoforo pii nni wɔn mu.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛnsɛ sɛ wugyae aburow te sɛ paanoo ne aburow a wudi koraa esiane asikreyare a wowɔ nti. Nea ɛho hia ne sɛ wobɛpaw nea ɛfata, a ɛyɛ aburow a wɔayam .
- Nhama a ɛwɔ aburow a wɔayam mu no ma asikre a wɔde ka mogya no ho no brɛ ase, ɛboa ma obi mu duru so tew, na eye ma koma no akwahosan nso.
- Sɛ woretɔ biribi wɔ sotɔɔ mu a, mma "multigrain" anaa kɔla bruu nnnaadaa wo. Hwehwɛ "whole grain" a wɔadi kan akyerɛw wɔ nneɛma a wɔde yɛ aduan no mu.
- Ɛwom sɛ eye ma w’akwahosan de, nanso hwɛ yiye wɔ dodow a wudi ho. Ɛyɛ papa sɛ wubedi bɛyɛ mprɛnsa da biara.
- Wo ne wo duruyɛfo nsusuw nsɛm biara a wowɔ wɔ w'aduan ho .
Asikreyare, aburow a wɔayam, aburow a wɔayam, asikreyare a ɛto so abien, aduan pa, aburow a ɛyɛ bruu, adidi a ahoɔden wom
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