Èkpɔ abolo vovovoawo katã ne èyi fiase gãwo me kpɔa? Le abolo ƒomevi gbogboawo abe abolo ɣi, abolo si wotsɔ rye, kple abolo si wotsɔ nuku blibo wɔe dome la, ɖewohĩ èse ‘Ezekiel abolo’ ŋkɔ kpɔ. Ŋkɔ sia xɔ ŋkɔ ŋutɔ le amesiwo tsɔ ɖe le nuɖuɖu si naa lãmesẽ me dome, le duta kple fifia le Sri Lanka siaa. Eyata ɖe Ezekiel ƒe abolo sia nyo na lãmesẽ abe alesi ame geɖe gblɔna ene nyateƒea? Mina míaƒo nu tso esia ŋu bɔbɔe eye eme nakɔ.
Nukae nye Ezekiel ƒe abolo?
Kpuie ko la, Ezekiel ƒe abolo nye abolo ƒomevi aɖe si wowɔna evɔ womezãa wɔ o . Wowɔa abolo si woɖana edziedzi to nukuwo tutu wozu wɔ me. Gake le go sia me la, woxɔa nuku kple mɔli ƒomevi vovovowo heɖea mɔ womie . Emegbe, wotua nuku siawo siwo mie la nyuie, wowɔa wo wozua amɔwɔ, eye woɖaa wo.
Ne nukuwo mie la, woƒe nunyiame dzina ɖe edzi. Esia tae numekula aɖewo gblɔ be nuku siwo mie ate ŋu anye egbɔkpɔnu nyui aɖe si ana nunyiame ƒe vevesese dzi akpɔtɔ le xexeame.
Ezekiel bread is a whole-grain product , si fia be enyo na lãmesẽ wu wɔ ɣi si ŋu wotrɔ asi le. Tsɔ kpe ɖe lu ŋu la, nuku bubuwo abe ƒo, lãgbalẽ, spelt, millet, kple soya ene hã le abolo sia me.
Nukae le abolo sia me?
Dɔwɔƒe vevitɔ si wɔa Ezekiel ƒe abolo la wɔa abolo ƒomevi vovovowo, eyata nu siwo wotsɔ wɔa aboloa ate ŋu ato vovo vie. Gake nusiwo le woƒe Ezekiel abolo gbãtɔa me enye si:
| Nuɖanuwo | Nuɖᴐɖᴐ |
|---|---|
| Nuku siwo mie | Lu si mie si wometsɔ lãwo ƒe lãmenugbagbeviwo wɔe o, ƒo, millet, spelt |
| Mɔli ƒe nuku siwo mie | Lãmetsi siwo mie si wometsɔ lãwo ƒe lãmenugbagbeviwo wɔe o, soya-ku |
| Nu bubuwo | Tsi si woɖe tso eme, ƒo si wotsɔ malt wɔe si wometsɔ lãwo ƒe lãmenugbagbeviwo wɔe o, amɔwɔʋãnu, lu ƒe gluten si wotsɔ lãwo ƒe lãmenugbagbeviwo wɔe, ƒumegbe |
Ðe Ezekiel ƒe abolo nye vegan? Ɛ̃. Lãwo ƒe nuɖuɖu, abe azi, nyinotsi, alo anyitsi ene mele eme o.
Nunyiame ƒe asixɔxɔ kple viɖe siwo le Ezekiel ƒe abolo ŋu na lãmesẽ
Mina míalé ŋku ɖe nunyiame si le abolo kakɛ sia me ŋu. Ezekiel ƒe abolo kakɛ si wozãna ɖaa (gram 34) mee:
- Nuɖuɖumeŋusẽ: 80
- Protein: gram 5 ye le eme
- Ami: gram 0.5
- Carbohydrates: gram 15 ye le eme
- Fiber: gram 3 ye le eme
- Sukli: gram 0
- Sodium: Miligram 75. Eƒe kpekpeme nye miligram 75
Nyateƒe si wònye be sukli aɖeke mele eme o la nye kpeɖeŋutɔ gã aɖe. Selenium kple manganese hã sɔ gbɔ ɖe eme ŋutɔ . Enye niacin (vitamin B3) kple zinc hã tsoƒe nyui aɖe .
Viɖe kawoe le abolo sia ɖuɖu me?
1. Ele bɔbɔe be woaɖu: Ne nukua mie la, starch si le eme la dzea gbagbã gɔme. Esia wɔnɛ be abolo sia ɖuɖu nɔa bɔbɔe na míaƒe ŋutilã. Esia nyo na amesiwo nuɖuɖumeŋusẽ ƒe kuxiwo le ne wole tsitsim koŋ. Azɔ hã, protein ƒe agbɔsɔsɔ dzina ɖe edzi abe 10% ene.
2. Antioxidants geɖe le eme: Alesi wòmie la nana be antioxidants siwo le nukuwo me, abe polyphenols ene, te ŋu xɔa míaƒe ŋutilã bɔbɔe wu. Antioxidants siawo wɔa avu kple free radicals siwo gblẽa nu le míaƒe lãmenugbagbeviwo ŋu. Esia kpena ɖe ame ŋu be dɔlélewo abe kansa kple dzidɔ ene ƒe afɔkua dzi ɖena kpɔtɔna.
3. Ate ŋu akpe ɖe ʋumemi dzi ɖeɖe kpɔtɔ ŋu: Fibre gram 3 le abolo kakɛ sia me. Esia nyea ka si me wodea tsii kple esi me mekɔna o. Fibre si me wodea tsii la lɔ̃na le tsi me eye wòwɔa gel, si kpena ɖe ame ŋu be ʋumemi gbegblẽ ƒe agbɔsɔsɔ dzi ɖena kpɔtɔna . Fibre si me mekɔna o kpena ɖe ame ŋu be dɔgbo ƒe ʋuʋu nɔa bɔbɔe.
4. Esɔ na suklidɔlélawo: Nuku blibo kple ka siwo le eme xea mɔ na sukli ƒe dzidziɖedzi le ʋu me. Eyata , Ezekiel ƒe abolo nye abolo ɣi si nyo wu sã na amesi ŋu suklidɔ le.
5. Ate ŋu akpe ɖe ŋuwò nàɖe wò lolo dzi akpɔtɔ: Fibre kple protein siwo le nuɖuɖu sia me nana nèɖia ƒo ne èɖu nu sue aɖe gɔ̃ hã. Esia ate ŋu akpe ɖe ame ŋu be wòaɖe nuɖuɖu fũu akpa dzi akpɔtɔ eye wòakpe ɖe ame ŋu wòaɖe wò lolo dzi akpɔtɔ.
Afɔkuwo kple dzimaɖitsitsiwo le Ezekiel ƒe abolo ŋu
Togbɔ be abolo sia nyo na lãmesẽ ŋutɔ hã la, mesɔ na amesiame o. Eye ele be míaɖɔ ŋu ɖo le nanewo me.
Gluten Kple Nulɔdɔwo
Nu vevitɔ kekeake: Gluten le Ezekiel ƒe abolo me.. Elabena wotsɔa lu kple ƒo wɔe. Eyata mesɔ na amesiwo ŋu Celiac Dɔléle le o . Azɔ hã, amesiwo ŋu gluten ƒe dɔléle le ate ŋu ase veve.
Tsɔ kpe ɖe eŋu la, nu siwo wotsɔ wɔa abolo sia dometɔ aɖewo ate ŋu anye nusiwo ŋu ame aɖewo melɔ̃a nu le o.
| Nulɔdɔlékuiwutike | Dzesi siwo ate ŋu ado tso eme |
|---|---|
| Lu | Nu alo ŋɔti ƒe vuvu/ʋuʋu, aɖuɖɔtoe, gbɔgbɔ sesẽ, ʋuʋudedi, dɔgbo ƒe veve. |
| Soya | Ŋutilã ƒe dzikudodo, dɔgbo ƒe veve, aɖuɖɔtoe, ʋuʋudedi, kɔdzi, ŋɔti me vevesese. |
| Sesame si wotsɔna ƒoa ƒui | Gbɔgbɔtsixetsixe, kɔdzidɔ, ŋɔti me veve, dɔgbo ƒe veve, ŋutigbalẽ ƒe ʋuʋu, ŋku siwo vuvu. |
Nɔnɔme si me afɔku le ŋutɔ: Ɣeaɖewoɣi la, nulɔdɔ mawo ate ŋu ahe nuwɔna sesẽ aɖe si ate ŋu ade ame ƒe agbe afɔku me si woyɔna be anaphylaxis . Le go sia me la, ʋu ƒe sisi ɖiɖi kpata, gbɔgbɔ va sesẽna, eye ame ƒe susu gɔ̃ hã ate ŋu abu. Ne dzesi mawo dze la, ele be nàyi kɔdzi si te ɖe ŋuwò ƒe Dɔwɔƒe si Kpɔa Nudzɔdzɔ Kpatawo Gbɔ (ETU) enumake.
Afɔku bubuwo
- Carbohydrate ƒe agbɔsɔsɔ: Esia menye nuɖuɖu si me carb mesɔ gbɔ ɖo o. Carbohydrates gram 15 ye le abolo kakɛ aɖe me. Eyata , esia mesɔ na amesi le nuɖuɖu ɖum abe Keto ene o. Ele be suklidɔlélawo kple amesiwo le agbagba dzem be yewoaɖe woƒe lolo dzi akpɔtɔ naɖu esia le agbɔsɔsɔ sue aɖe me.
- Egblẽna kabakaba: Nusiwo gblẽa nu le abolo sia ŋu mele abolo sia me o. Eyata ate ŋu atrɔ kabakaba wu abolo si woɖana edziedzi. Ne aŋɔ dzɔ la, manyo be nàɖe akpa si wokpɔna la ɖa ko aɖui o. Elabena ɖewohĩ aŋɔa ge ɖe aboloa me xoxo.
- Nuɖuɖumeŋusẽ ƒe kuxiwo:Ne nuɖuɖu si me fibre sɔ gbɔ ɖo ɖuɖu mezu numame na wò o la, abolo sia ɖuɖu zi ɖeka ate ŋu ana nànɔ ʋuʋum eye wòana dɔgbo natsi. Eyata anyo wu be nàtsɔe akpe ɖe wò nuɖuɖu ŋu vivivi.
Aleke nèdzraa abolo sia ɖo heɖunɛ?
Esi wònye be nusiwo gblẽa nu le eŋu mele eme o ta la, ate ŋu agblẽ le ŋkeke ʋɛ aɖewo megbe ne wotsɔe de xɔme ƒe dzoxɔxɔ nu. Anyo wu be nàdzrae ɖo ɖe fridzi alo nufamɔ̃ me . Àte ŋu atsɔ kakɛ aɖe atsɔ atɔ dzoe ɣesiaɣi si nèdi be yeaɖu.
Àte ŋu azã abolo sia na nusianu, abe abolo si woɖana edziedzi ene. Àte ŋu aɖui le sandwich dzi, Franseawo ƒe toast dzi, kple mɔli dzi, alo awɔ nuwo abe avocado toast ene gɔ̃ hã.
Ne lãmesẽkuxi aɖe le ŋuwò, abe suklidɔ, ʋumemi ƒe agbɔsɔsɔ, alo nuɖuɖu ƒe nulɔdɔ ene la, nunya anɔ eme be nàƒo nu kple wò ƒomea ƒe ɖɔkta hafi atsɔ nuɖuɖu yeye ɖesiaɖe akpe ɖe wò nuɖuɖu ŋu.
Gbedasi si Wotsɔ Yi Aƒeme
- Ezekiel ƒe abolo nye abolo si me nunyiame le ŋutɔ si wotsɔa nuku blibo kple mɔli siwo mie, eye wometsɔa nusiwo gblẽa nu le ame ŋu alo sukli kpena ɖe eŋu o.
- Esi wònye be fibre kple protein sɔ gbɔ ɖe eme ta la, ate ŋu akpe ɖe ame ŋu wòaɖu suklidɔ dzi eye wòakpe ɖe ame ŋu wòaɖe lolo dzi akpɔtɔ.
- Gluten le abolo sia me, eyata mesɔ na amesiwo ŋu Celiac Dɔléle le o.
- Ele be amesiwo ŋu lu kple soya melɔ̃a nu le o naƒo asa na esia ɖuɖu.
- Ezekiel ƒe abolo nye tiatia nyui aɖe na amesi le nuɖuɖu si naa lãmesẽ dim ɖe nuɖuɖu siwo ŋu wotrɔ asi le abe abolo ɣi ene teƒe. Gake abe nusianu ene la, menyo be nàɖu nu fũ o.
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