Ðue kple abolo, wɔ abolo, eye nàvivi nuɖuɖu... Bɔta nye nusi hiã vevie le míaƒe nuɖaƒewo, alo? Gake ame aɖewo gblɔ be bɔta menyo na ŋutilã o, eye ame bubuwo gblɔ be viɖe geɖe le eŋu. Eyata nukae nye ŋutinya ŋutɔŋutɔ? Egbea, mina míaƒo nu tso bɔta sia, eƒe nyonyo kple kuxiwo, vovototo si le esi tso margarine gbɔ, kple nusiwo woate ŋu azã ɖe bɔta teƒe ŋu.
Gbã la, nukae nye bɔta?
Kpuie ko la, bɔta nye nyinotsi si wotsɔ ami kple protein siwo le notsi kple kreme me wɔ. Le Sri Lanka la, míezãa bɔta si wotsɔ nyinotsi wɔe wu. Ke hã wotsɔa lãwo abe alẽwo, gbɔ̃wo, kple nyitsuwo ƒe notsi hã wɔa bɔta.
Wowɔa bɔta to notsi alo kreme tsɔtsɔ ƒo ƒui me, eye woɖea amia ɖa tso tsi si le eme (buttermilk) gbɔ. Ɣeaɖewoɣi la, adzɔnuwo wɔlawo tsɔa dze kple nuɖuɖu ƒe amadede dea eme.
Gake, ɖewohĩ èse nusiwo le abe "Peanut butter" kple "Apple butter" ene. Togbɔ be "bɔta" le woƒe ŋkɔwo me hã la, le nyateƒe me la, womenye bɔta o. Woyɔa wo nenema elabena wodzena abe bɔta ene.
Togbɔ be ame geɖe xɔe se be bɔta megblẽa nu le ŋutilã ŋu o hã la, dzɔdzɔmeŋutinunyalawo le nya hem le nya sia ŋu ƒe bla nanewoe nye sia. Elabena bɔta nye nuɖuɖu si me ami sɔ gbɔ ɖo. Gake nu geɖe gali le bɔta me wu ami agbɔsɔsɔme si le eme ko.
Na míasrɔ̃ nu tso nunyiame si le bɔta me ŋu.
Nusi le bɔta si me dze mele o ƒe agbɔsɔsɔme si le eme ŋue nye esi:
- Calorie: Anɔ abe 102 ene
- Ami: gram 11.5 (siwo dometɔ gram 7 nye ami si me ami ʋeʋĩ le ) .
- Carbohydrates, fibre , sukli, kple protein: gram 0.
Tsɔ kpe ɖe eŋu la, bɔta nye nu nyui aɖe si me:
- Vitamin A
- Vitamin D ƒe agbɔsɔsɔ
- Vitamin E
- Calcium si woyɔna be calcium
Ènya be bɔta ƒomevi vovovowoe lia?
Bɔta ƒomevi vovovowo li siwo míezãna tsɔ wɔa nu vovovowoe.
Bɔta si wotsɔ gbe nyi
Wotsɔa nyi siwo wotsɔ gbe nyi ƒe notsi wɔe, ke menye nyi siwo wonyi ɖe nukuwo dzi o. Ne wotsɔe sɔ kple bɔta si wozãna edziedzi la, ami siwo me ami ʋeʋĩ le mesɔ gbɔ ɖe esia ƒomevi me o eye ami siwo me ami mele o sɔ gbɔ wu. Eyata ne wozãe le mɔ si sɔ nu la, eɖea vi na lãmesẽ wu bɔta si wozãna edziedzi. Vitamin K , .Nunyiame dzɔtsoƒe nyui aɖe si woyɔna be Omega -3 fatty acids , Conjugated linoleic acid (CLA), kple Butyrate .
Bɔta si woƒo
Wowɔa esia to nitrogen gas dede bɔta si wozãna ɖaa me, alo to eƒoƒo kple nusi wotsɔ ƒoae me. Eƒe gbeɖiɖi ƒe sesẽme lolo wu eye eƒe kpekpeme le bɔbɔe wu. Eyata enyo na nuwo abe abolo kaka ɖe abolo dzi ene. Gake mègazãe atsɔ awɔ abolo alo aɖa nuɖuɖu o, elabena eƒe ʋeʋẽ to vovo eye wò nuɖuɖu maɖa nyuie o.
Bɔta si me ami dzi ɖe kpɔtɔ
Woɖe notsi me ami sia ƒomevi dzi kpɔtɔ abe 40% ene, eye wotsɔ nuwo abe tsi kple gelatin ene kpe ɖe eŋu boŋ. Esi tsi sɔ gbɔ ɖe eme ta la, esia hã mesɔ na abolomeƒe alo nuɖaɖa o.
Bɔta si me kɔ / Ghee
Wowɔa ghee to bɔta tsɔtsɔ ƒu gbe kple notsi sesẽ kple tsi ɖeɖe ɖa le eme me. Wowɔa ghee ne wotsɔ bɔta aɖewo ƒo ɖe agba me, woɖe futu ɣi si dona ɖe etame la ɖa, woɖea notsi sesẽ siwo susɔ ɖe ete la ɖa, eye woɖea ami si me kɔ si dona ɖe etame la ɖa. Dzudzɔ sɔ gbɔ ɖe Ghee, si wozãna zi geɖe le Indiatɔwo ƒe nuɖaɖa me, si wɔe be wònyo ŋutɔ na nuɖaɖa kple nuɖaɖa.
Nya si amesiame biana: Ðe bɔta nyo wu loo alo margarine?
Bɔta kple margarine siaa ƒe amadede nyea ɣie, eye wozãa wo ame evea siaa le abolo ɖaɖa kple ekaka ɖe abolo dzi me. Gake nu vovovo kurae wotsɔ wɔa woe, eye woƒe ŋusẽkpɔɖeamedzi ɖe lãmesẽ dzi hã to vovo. Mina míalé ŋku ɖe vovototo sia ŋu nyuie.
| Ŋutinu | Bᴐta | Margarine si woyɔna be Margarine |
|---|---|---|
| Nuɖanuwo | Lãwo ƒe ami | Amagbemiwo ƒe amiwo |
| Ami ƒomevi vevitɔ | Saturated Fat – dzena le ami “vɔ̃ɖiwo” ƒe hatsotso me. | Ami si me ami mesɔ gbɔ ɖo o(Unsaturated Fat) – dzena le ami “nyui” ƒe hatsotso me. |
| Ŋusẽ si wòkpɔna ɖe ʋumemi dzi | Ate ŋu ana ʋumemi gbegblẽ (LDL) ƒe agbɔsɔsɔ nadzi ɖe edzi. | Ekpena ɖe ame ŋu be ʋumemi gbegblẽ (LDL) ƒe agbɔsɔsɔ dzi naɖe akpɔtɔ. |
| Ami si woyɔna be Trans Fat | Dzɔdzɔme trans ami sue aɖe le eme. | Trans ami siwo wowɔ kple asi ate ŋu anɔ margarine aɖewo (vevietɔ stick/cube ƒomeviwo) me. Esia mele lãmesẽ me kura o. |
| Le nuɖaɖa ta | Ede blibo na abolomeƒe kple nuɖaɖa. | Wo dometɔ aɖewo mesɔ na abolo o eye wosɔ nyuie wu na kaka. |
Ne èle margarine tiam la, xlẽ nusi woŋlɔ ɖe edzi nyuie eye nàkpɔ egbɔ be yetia atike si dzi woŋlɔ ɖo be “no trans fat” alo “0g trans fat.” Trans fat nye nusi mele lãmesẽ me kura o si wogblɔ be edo ƒome tẽ kple dzidɔ.
Viɖe kawoe le bɔta ŋu le lãmesẽ me?
Ne èzã bɔta le mɔ si sɔ nu la, ate ŋu anye wò nuɖuɖu si naa lãmesẽ ƒe akpa aɖe.
- Edoa ŋusẽ ƒuwo: Vitamin D kple calcium le bɔta me. Wo ame evea siaa le vevie na ƒu ƒe tsitsi kple ŋusẽdodo. Wokpena ɖe ame ŋu hã be woaxe mɔ ɖe dɔléle siwo nana ƒu gbɔdzɔna abe ƒumeŋuɖui ene nu.
- Eɖea kansa ƒe afɔkua dzi kpɔtɔna: Beta-carotene sɔ gbɔ ɖe bɔta me. Míaƒe ŋutilã trɔa esia wòzua vitamin A. Numekuku aɖewo ɖee fia be beta-carotene do ƒome kple aɖuɖɔtoe kple ʋuka me dɔdzẽ ƒe afɔkua dzi ɖeɖe kpɔtɔ.
- Enaa ŋku ƒe nukpɔkpɔ nyona ɖe edzi: Beta-carotene si le bɔta me ate ŋu akpe ɖe ŋku ƒe dɔmawɔmawɔ nyuie kple ŋku ƒe ʋuʋu le tsitsi ta ƒe tsitsi ŋu.
- Na ŋutigbalẽ si le lãmesẽ me: Vitamin E le bɔta me. Esia le vevie ŋutɔ na ŋutigbalẽ ƒe lãmesẽ. Eɖea nusiwo ɣe ƒe keklẽ si nye ultraviolet gblẽna le ŋutigbalẽa ŋu dzi kpɔtɔna eye wòkpena ɖe ŋutigbalẽa ƒe dɔdzẽ kple abiwo hã dada ŋu.
Gake afɔkuwo le bɔta hã ŋu.
Togbɔ be viɖe siawo le eŋu hã la, kuxi vevitɔ si le bɔta ŋue nye nuɖuɖumeŋusẽ kple ami gbogbo siwo le eme, vevietɔ ami si me ami ʋeʋĩ le, si do ƒome kple dzidɔ.
Nu vevitɔe nye be ne èzã bɔta la, wɔe le agbɔsɔsɔ si sɔ me . Bɔta agbɔsɔsɔme agbɔsɔsɔme ɖuɖu gbesiagbe menye numame nyui aɖeke kura o.
Ne dzidɔ le ŋuwò, ʋumemi sɔ gbɔ ɖe dziwò, alo nèle agbagba dzem be yeaɖe yeƒe lolo dzi akpɔtɔ la, ahiã be nàɖe bɔta ɖuɖu dzi akpɔtɔ. Aɖaŋuɖoɖo nyuitɔ kekeake le esia ŋue nye be nàbia wò ɖɔkta .
Nu bubu siwo nàte ŋu azã ɖe bɔta teƒe
Ne èle bɔta dzi ɖeɖe kpɔtɔ ŋu bum la, nu geɖe li siwo naa lãmesẽ si nàte ŋu azã ɖe eteƒe.
Nusiwo wotsɔ ɖoa nuɖaɖa kple abolomeƒe teƒe
- Avocado: Avocado si tsi nyuie, si wofli nyuie la nyo ŋutɔ na nuɖuɖu viviwo wɔwɔ elabena eƒe ʋeʋẽ lilili le abe bɔta ene eye wòle abe kreme ene.
- Nut butters: Woate ŋu azã cashew, peanut, alo almond butter ɖe bɔta teƒe le abolo siwo woɖa me.
- Akɔɖumi / Akɔɖumi: Woate ŋu aƒo akɔɖumi alo akɔɖumi atsɔ awɔ nusi le abe bɔta ene ɖe eteƒe. Esia nyo ŋutɔ na nuwo abe icing ene wɔwɔ.
- Aquafaba mayonnaise: Àte ŋu awɔ mayonnaise si me azi mele o ne ètsɔ chickpea tsi si le gaze me (si nye nusi aquafaba nye) tsaka kple ami. Esia nye nu nyui aɖe si woate ŋu atsɔ aɖo bɔta teƒe.
Nusiwo wotsɔ ɖoa nuɖuɖu teƒe kple abolo
- Avocado si wofli nyuie
- Hummus ƒe ŋkɔ
- Amititsetse ƒe ami si wometsɔ ɖetugbui leaƒe le o
Gbedasi si Wotsɔ Yi Aƒeme
- Bɔta megblẽ kura o. Ne wozãe le mɔ si sɔ nu , ate ŋu anye nuɖuɖu si naa lãmesẽ ƒe akpa aɖe.
- Togbɔ be vitamin kple calcium le bɔta me hã la, ami kple nuɖuɖumeŋusẽ sɔ gbɔ ɖe eme .
- Bɔta si wotsɔ gbe nyi, si wotsɔ nyi siwo wotsɔ gbe nyi ƒe notsi wɔe la nye esi nyo wu sã wu bɔta si wozãna edziedzi.
- Wotsɔa amagbemiwo wɔa margarine. Togbɔ be ami “nyuiwo” le eme hã la, kpɔ egbɔ be ami siwo woyɔna be trans mele eme o ne èle nu ƒlem.
- Ne nɔnɔme aɖewo abe dzidɔ alo ʋumemi ƒe agbɔsɔsɔ ene le ŋuwò la, ele be nàɖe bɔta ɖuɖu dzi akpɔtɔ.
- Nu geɖe li siwo naa lãmesẽ ɖe bɔta teƒe, abe avoka, hummus, kple amititsetse ƒe ami ene.
- Ne nane tsi dzi na wò le wò nuɖuɖu kple ʋumemi ƒe agbɔsɔsɔ ŋu la, ƒo nu kple wò ɖɔkta ɣesiaɣi .
Bɔta, bɔta ƒe nɔnɔmewo, margarine, nuɖuɖu siwo naa lãmesẽ, ʋumemi, ami si me ami ʋeʋĩ le, bɔta sinhala
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