Ðe nèƒlea nyinotsi babla ɖeka hã ne èyi fiase gãwo mea, alo ɖe nèléa ŋku ɖe nu yeye siwo wowɔna abe almond-notsi kple soya-notsi ene ŋua? Le nyateƒe me la, le ŋkeke siawo me la, míekpɔa ame geɖe siwo trɔna ɖe notsi siwo wotsɔ numiemiewo wɔe ŋu ɖe nyinotsi teƒe. Eyata egbea, mina míaƒo nu tso esiawo dometɔ si ame geɖe lɔ̃na wu, ‘almond notsi’ ŋu. Ðe esia nyo na míaƒe ŋutilã nyateƒea? Amekawoe wòsɔ na ŋutɔŋutɔ? Mina míase nusiawo katã gɔme pɛpɛpɛ eye míase egɔme bɔbɔe.
Kpuie ko la, nukae nye almond-notsi?
Ele bɔbɔe ŋutɔ. Almond-notsi nye aha si wotsɔa almond kple tsi tsaka. Esia menye lãwo ƒe notsi o, ke boŋ numiemiewo ƒe notsie. Nu gãtɔ kple vevitɔ kekeake le eŋue nye be lactose mele eme o .
Fifia ɖewohĩ ànɔ nusi lactose nye ŋu bum. Lactose nye sukli ƒomevi aɖe si le lãwo ƒe notsi me le dzɔdzɔme nu, abe nyi ƒe notsi ene. Esesẽna na ame aɖewo be woaɖu lactose sia. Míeyɔa esia be `Lactose Intolerance`. Esia tae nyinotsi nono nana ʋua vuvu, dɔgbo vea ame, eye wònana aɖuɖɔtoe. Eyata almond-notsi nye nu nyui aɖe si woate ŋu azã ɖe ame mawo tɔgbe teƒe. Azɔ hã, ame siwo mezãa lãwo ƒe nuɖuɖu aɖeke o (Vegan) zãa almond-notsi geɖe.
Nuka tututue le almond-notsi si woƒlena le fiasewo me me?
Ne míelé ŋku ɖe almond-notsi babla si míeƒlena le fiase me ƒe nuŋɔŋlɔ ŋu la, míate ŋu akpɔe be nu bubuwo hã le eme tsɔ kpe ɖe almond kple tsi ŋu.
- Vitamin kple mineral: Atike geɖe tsɔa nuwo abe calcium, vitamin D, kple vitamin E. Esia nana nunyiame ƒe asixɔxɔ dzina ɖe edzi.
- Sukli: Wotsɔ sukli alo nu vivi bubuwo kpe ɖe ƒomevi aɖewo ŋu be woatsɔ akpe ɖe eŋu. Wotsɔ ŋkɔ na esiawo be "Sweetened."
- Nusiwo nana wòli ke: Wotsɔa esiawo dea notsi me be wòakpe ɖe eŋu wòaƒo, wòanɔ blɔ, eye wòanɔ anyi eteƒe nadidi.
Ne èle almond-notsi ƒlem la, anyo wu be nàtia esi gblɔ be "Usweetened" (si me sukli mele o) kple "Fortified" (si me wotsɔ vitamin kple mineral kpe ɖe eŋu) .
Azɔ mina míalé ŋku ɖe nunyiame ƒe vovototo gã si le almond-notsi si me wode nu vivii kple esi me wode nu vivii o dome ŋu.
| Nunyiame ŋuti nyatakakawo (kplu 1) . | Womevivina o | Wotsɔe vivi |
|---|---|---|
| Calorie siwo le lãme na ame | Anɔ abe ƒe 40 ene | Anɔ abe ƒe 73 ene |
| Protein (Protein) ƒe dɔwɔwɔ | 1 gram | 1 gram |
| Carbohydrates ƒe agbɔsɔsɔ | 1 gram | gram 13 ƒe kpekpeme |
| Sukli | 0 gram | gram 12 ƒe kpekpeme |
Àte ŋu akpɔ nuɖuɖumeŋusẽ agbɔsɔsɔme kple sukli agbɔsɔsɔme si le sukli ƒomevi ɖesiaɖe si wotsɔ kpe ɖe eŋu me tso kplɔ̃ sia dzi.
Viɖe kawoe le almond-notsi nono me na lãmesẽ?
Ne wotia almond-notsi nyuie la, enaa viɖe geɖe mí.
- Vitamin E sɔ gbɔ ɖe eme: Almond notsi nye Vitamin E dzɔtsoƒe nyui aɖe Vitamin E nye antioxidant sẽŋu aɖe si le vevie ŋutɔ na míaƒe dɔlélenutsiŋutete kple ʋukawo. Antioxidants siawo kpɔa míaƒe lãmenugbagbeviwo ta tso free radicals siwo gblẽa nu le wo ŋu la si me.
- Calcium na Ƒu ƒe Lãmesẽ: Almond-notsi geɖe siwo le fiasewo me la tsɔ calcium kpe ɖe eŋu. Calcium hiã vevie be míaƒe ƒuwo nasẽ. Esia kpena ɖe ame ŋu hã be míakpɔ ame ta tso dɔlélewo abe ƒumeŋuɖui ene me.
- Calorie kple carbohydrates mesɔ gbɔ o: Almond notsi si me wode nu vivii o la me calorie kple carbohydrates le ʋɛ ŋutɔ ne wotsɔe sɔ kple nyi ƒe notsi. Eyata enye tiatia nyui aɖe na amesiwo le agbagba dzem be yewoaɖu yewoƒe kpekpeme dzi kple amesiwo ŋu suklidɔ le (`Diabetes Mellitus`) elabena medoa sukli ƒe agbɔsɔsɔ ɖe ʋu me enumake o.
- Enyo na dzi: Almond kpena ɖe ame ŋu wòɖea ʋumemi gbegblẽ (`LDL`) dzi kpɔtɔna eye wòdzia ʋumemi nyui (`HDL`) ƒe agbɔsɔsɔ ɖe edzi le míaƒe ŋutilã me. Eyata wokpena ɖe dzi ƒe lãmesẽ ŋu le mɔ si mele tẽ o nu.
Vovototo si le almond-notsi, nyi ƒe notsi, kple oat-notsi dome
Mina míalé ŋku ɖe vovototo siwo le notsi ƒomevi etɔ̃ siawo dome ŋu le kplɔ̃ sia dzi.
| Ŋutinu | Almond-notsi (si me sukli mele o) . | Nyitsu ƒe notsi (ami si me ami mele o) . | Oat notsi (si me sukli mele o) . |
|---|---|---|---|
| Protein (kplu ɖeka) . | gram 1 (ʋeʋe ŋutɔ) . | gram 8 (ekɔ ŋutɔ) . | Gram 3-4 (si sɔ gbɔ) . |
| Calorie siwo le lãme na ame | Menye nenema o (40) . | Egbɔ eme akpa (100-120) . | Egbɔ eme akpa (120) . |
| Lactose si woyɔna be lactose | Ao | Nane le | Ao |
Nusiwo gblẽ le eŋu kple nusiwo ŋu wòle be woabu
Tsɔ kpe ɖe viɖe siwo le eme ŋu la, nu ʋɛ aɖewo li siwo ŋu wòle be míanya ne míele almond-notsi zãm. Esiawo le vevie ŋutɔ.
1. Protein ƒe agbɔsɔsɔ si medea ame dzi kura o
Esiae nye nusi gblẽ le almond-notsi ŋu wu. Abe alesi nàte ŋu akpɔe le kplɔ̃ si le etame dzi ene la, protein sue aɖe koe le almond-notsi me ne wotsɔe sɔ kple nyinotsi. Protein le vevie na míaƒe ŋutilã ƒe tsitsi kple lãmekawo tutuɖo. Eyata ne èzã almond-notsi ɖe nyinotsi teƒe la, ele be nàɖɔ ŋu ɖo vevietɔ le wò protein hiahiãwo gbɔ kpɔkpɔ tso nuɖuɖu bubuwo me ŋu.
2. Mesɔ na vidzĩwo o
Mègana almond-notsi vidzĩ siwo mexɔ ƒe ɖeka haɖe o gbeɖe o. Protein, ami, kple nunyiame bubuwo mesɔ gbɔ ɖe almond-notsi me be wòatsi o. Notsie nye nuɖuɖu nyuitɔ kekeake na vidzĩwo, eye ne ehiã ko hafi wòle be woana notsi ƒomevi bubuwo le ɖɔkta bibi ƒe aɖaŋuɖoɖo te.
3. Nut ƒe Nulɔdɔ
Ne almond alo nuku bubuwo ƒe nulɔdɔ le ŋuwò la, almond-notsi nono ate ŋu ana wò nulɔdɔ sesẽ. Eyata ele be ame mawo naƒo asa na almond-notsi keŋkeŋ.
4. Lãmetsiŋusẽ ƒe kuxiwo
Ðewohĩ atike aɖewo (goitrogens) anɔ almond me siwo ate ŋu ado kplamatse thyroid gland ƒe ŋutete be wòaxɔ iodine. Eyata ne ʋumenugbagbeviɣidɔ le ŋuwò la, ƒo asa na almond-mi nono fũ. Ne ètsi dzi ɖe esia ŋu la, anyo wu be nàƒo nu kple wò ƒomea ƒe ɖɔkta be wòaɖo aɖaŋu na wò.
Aleke woawɔe le aƒeme? Aleke woazãe?
Àte ŋu awɔ almond-notsi yeye hã le aƒeme, tsɔ wu be nàƒlee le fiase me. Mesesẽ abe alesi nàsusui ene o.
- Gbã la, tsɔ almond abe kplu ɖeka ene eye nàtsɔe ade tsi me zã bliboa.
- Le ŋufɔke la, ɖe tsia ɖa eye nàtsɔ tsi si ade kplu 2 atsaka almond siwo ƒo tsi la nyuie.
- Emegbe nàtsɔ avɔ dzadzɛ aɖe alo aŋetu si me wotsɔa lãgbalẽ nyuiwo ƒoa nui la akɔ tsakatsaka sia me.
Ne èlɔ̃ la, àte ŋu atsɔ vanilla vi aɖe, sinamɔn ƒe aŋgba kakɛ aɖe, alo date ɖeka alo eve gɔ̃ hã akpe ɖe eŋu ne èdi be yeavivi wu esime nèle etsam.
Àte ŋu azã esia atsɔ aɖo nusianu si nàzã nyinotsi na zi geɖe la teƒe.
- Ƒo nu kple nukuwo
- Wɔ kɔfi kple tii.
- Wɔ smoothies alo shakes
- Ne wole nuwo abe pancakes ene wɔm
Gbedasi si Wotsɔ Yi Aƒeme
- Almond-notsi nye nu nyui aɖe si woate ŋu azã ɖe nyinotsi teƒe, vevietɔ na amesiwo melɔ̃a lactose o kple vegans.
- Ne èle nu ƒlem la, tia "Unsweetened" (sukli mele o) kple "Fortified" (vitamins kple calcium dede eme) ƒomeviwo ɣesiaɣi. Esia akpe ɖe ŋuwò nàƒo asa na sukli kple nuɖuɖumeŋusẽ si mehiã o eye wòana nunyiame bubuwo nasu asiwò.
- Protein mesɔ gbɔ ɖe almond-notsi me kura o , eyata menye nunyiame si woatsɔ aɖɔli nyinotsi bliboe o. Kpɔ egbɔ be yexɔ protein tso nuɖuɖu bubuwo me le wò nuɖuɖu me.
- Ƒo asa na almond-notsi nana vidzĩ siwo mexɔ ƒe ɖeka haɖe o keŋkeŋ.
- Ne nut alo thyroid dɔléle aɖe le ŋuwò la, ke yi ɖɔkta gbɔ hafi nàno almond-notsi.
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