Ànya kpɔ almond ne èyi fiase alo ɖu abolo, alo? Nuku sue siawo siwo ƒe amadede nye aŋutiɖiɖi la vivina ŋutɔ. Gake ènya nu xɔasi nenie woɣla ɖe almond-ku sue siawo me hena wò lãmesẽa? Menye nusi vivina koe esia nye o, ke boŋ enye nuɖuɖu si de ŋgɔ wu si naa viɖe geɖe míaƒe ŋutilã. Mina míaƒo nu tso almond siawo ŋu egbea.
Nuka tututue nye almond?
Kpuie ko la, almond nye nuku si tsina ɖe almond-ti dzi. Almond-ku vivi sia le atikutsetse sia ƒe go sesẽa me. Togbɔ be míeyɔa esiawo be "nuts" hã la, le dzɔdzɔmeŋutinunya nu la, le nyateƒe me la, wonye nuku ƒomevi aɖe.
Amewo le almond ɖum le xexeame katã ƒe akpe geɖee nye esia. Egbea la, xexeame ƒe almond ƒe 80% tso California nutome le United States. Fifia, woate ŋu akpɔ almond bɔbɔe le fiase gã ɖesiaɖe me le míaƒe dukɔa me.
Ne èle didim be yeatsɔ nane si naa lãmesẽ akpe ɖe yeƒe gbesiagbenuɖuɖu ŋu la, almond ʋɛ aɖewo ɖuɖu gbesiagbe ate ŋu ana tɔtrɔ gã aɖe nanɔ wò ŋutilã ŋu.
Nunyiame si le nuku sue sia ŋu la wɔ nuku ŋutɔ!
Abe nuku bubuwo ene la, almond hã nye nuɖuɖu si me nunyiame le. Na míalé ŋku ɖe nusi tututu le wo me ŋu.
Bu eŋu kpɔ ko, esiawoe nye nunyiame siwo le almond ounce ɖeka me, si ade almond 23 .
| Nunyiame ƒe akpaa | Lolome |
|---|---|
| Calorie siwo le lãme na ame | Anɔ abe ƒe 152 ene |
| Protein (Protein) ƒe dɔwɔwɔ | gram 6 ye |
| Da ami | gram 15 ƒe kpekpeme |
| Carbohydrates ƒe agbɔsɔsɔ | gram 6 ye |
| Nuɖuɖu ƒe Fibre | gram 3 ƒe kpekpeme |
| Sukli | 1 gram |
Tsɔ kpe ɖe eŋu la, almond nye nuɖuɖu si me vitamin kple mineral sɔ gbɔ ɖo, vevietɔ:
- Vitamin E
- Vitamin B2 ƒe agbɔsɔsɔme
- Magnesium si woyɔna be magnesium
- Phosphorus si woyɔna be phosphorus
- Potassium si woyɔna be potassium
Vevietɔ ŋutɔ: Ele vevie ŋutɔ be nàɖɔ ŋu ɖo le agbɔsɔsɔ si le eme ŋu ne èle almond ɖum. Esi wovivina ta la, ɖewohĩ àdi be yeaɖu nu geɖe zi ɖeka. Ne èwɔe alea la, àte ŋu ava tsɔ nuɖuɖumeŋusẽ kple ami geɖe kpe ɖe wò ŋutilã ŋu wu alesi nèhiã. Eyata mɔ si naa lãmesẽ wue nye be nàɖu almond si ade 23 (kplu 1/4) gbesiagbe .
Viɖe kawoe le almond ɖuɖu me na míaƒe ŋutilã?
Nunyiame geɖe si le almond me ɖea vi na míaƒe ŋutilã le mɔ geɖe nu. Ne èhiã kpekpeɖeŋu le wò dzi, ƒu, alo wò kpekpeme dzi ɖeɖe kpɔtɔ me la, almond nye tiatia nyui aɖe.
| Viɖe si le eŋu | Aleke esia dzɔnae? |
|---|---|
| Ekpɔa ʋumemi dzi | Almond kpena ɖe ame ŋu be ʋumemi gbegblẽ (LDL - Low-Density Lipoprotein) ƒe agbɔsɔsɔ dzi ɖena kpɔtɔna eye wòdzia ʋumemi nyui (HDL - High-Density Lipoprotein) ƒe agbɔsɔsɔ ɖe edzi . Dɔlékuiwutike le almond hã ŋu si kpena ɖe ame ŋu wòkpɔa ame ta tso dzidɔ me. |
| Kpena ɖe ame ŋu be wò kpekpeme nanɔ lãmesẽ me | Togbɔ be nuɖuɖumeŋusẽ sɔ gbɔ vie le almond me hã la, ne woɖui le agbɔsɔsɔ si sɔ me la, ate ŋu aɖe afɔku si le lolo kple lolo akpa me dzi akpɔtɔ. Esi wònye be protein kple fibre si le almond me nana nèɖia ƒo ne èɖu nu sue aɖe gɔ̃ hã ta la, ekpena ɖe ŋuwò nèɖua nuɖuɖu enuenu dzi. |
| Eɖea ʋusɔgbɔdɔ dzi kpɔtɔna | Nunyiame siwo le abe vitamin E, potassium, kple calcium ene siwo le almond me kpena ɖe ame ŋu be ʋu ƒe sisi dzi ɖena kpɔtɔna, si le vevie na ametakpɔkpɔ tso dzidɔ me. |
| Edoa ŋusẽ ƒuwo | Calcium kple phosphorus, siwo nye mineral eve siwo le vevie na míaƒe ƒuwo ƒe lãmesẽ, sɔ gbɔ ɖe almond me. |
| Ekpɔa sukli ƒe agbɔsɔsɔ si le ʋu me dzi | Ŋutete le almond ŋu be wòaɖu sukli ƒe agbɔsɔsɔ si le ʋu me ƒe dzidziɖedzi kpata le nuɖuɖu vɔ megbe dzi. Esia le vevie ŋutɔ na suklidɔlélawo . Gake ne suklidɔ le ŋuwò la, ele be nàƒo nu kple wò ɖɔkta godoo hafi atrɔ wò nuɖuɖu. |
| Enaa nuɖuɖumeŋusẽ ƒe lãmesẽ nyona ɖe edzi | Numekuku siwo wowɔ nyitsɔ laa ɖee fia be almond kpena ɖe mía ŋu míekpɔa míaƒe dɔgbo ƒe lãmesẽ kple dɔlélenutsiŋutete ta. Nuɖuɖu nyui fia be dɔlélenutsiŋutete sesẽ kple ŋutilã si le lãmesẽ me. |
Mɔ bɔbɔe siwo dzi nàto atsɔ almond akpe ɖe wò nuɖuɖu ŋu
Almond nye nu nyui aɖe si wotsɔ kpena ɖe nuɖuɖu ɖesiaɖe ŋu. Tsɔ kpe ɖe wo ɖuɖu ko ŋu la, àte ŋu ase vivi na wo le mɔ siawo nu hã:
- Tsɔ almond kakɛ aɖewo de wò ŋdi nuɖuɖu, oatmeal, alo salad tame.
- Àte ŋu atsɔ esiawo ade notsi bli si míewɔna la tame, alo atsɔ waintsetsebolo gɔ̃ hã dzi.
- Abe mɔzɔzɔ ƒe tsakatsaka si wotsɔ nuku bubuwo wɔ ƒe akpa aɖe ene.
- Zã almond bɔta ɖe bɔta ƒomevi bubuwo teƒe ɖe abolo dzi.
- Ne èle abolo kple bisiklet wɔm la, zã almond-wɔ ɖe wɔ si wozãna edziedzi teƒe.
- Ne èdi be yeavivi eye wòanɔ nyuie wu la, ɖa almond aɖewo.
Nuxlɔ̃ame: Ami siwo menyo na lãmesẽ o ate ŋu anɔ almond siwo wodzrana le fiasewo me, siwo wotsɔ dze, sukli, kple nuvivinu vovovowo wɔ la me. Nunyiame hã mesɔ gbɔ ɖe wo me o. Eyata ɖu dzɔdzɔme almond (almond ƒuƒu) alesi nàte ŋui.
Mina míasrɔ̃ nu vi aɖe tso Almond Oil ŋu.
Almond-mi, si woɖena tso almond-mi me hã ɖea vi ŋutɔ. Enye ami si wotsɔ numiemiewo wɔe si me ami siwo me ami ɖeka mele o siwo naa lãmesẽ kple vitamin E. Wozãa almond-mi le atsyɔ̃ɖonuwo me kpakple le nuɖaɖa me.
Viɖe siwo almond-mi le na lãmesẽ
Almond-mi ɖuɖu hã naa lãmesẽmenɔnɔ ƒe viɖe geɖe.
- Suklidɔ dzi ɖuɖu le ʋu me: Numekukuwo ɖee fia be ami siwo me ami siwo me ami ʋeʋĩ le kple esiwo me ami geɖe mele o, abe almond-mi ene, ate ŋu akpe ɖe ame siwo ŋu Suklidɔ Ƒomevi 2 le ŋu be woaɖu sukli ƒe agbɔsɔsɔ le ʋu me dzi.
- Antioxidants sɔ gbɔ ɖe eme: Antioxidants abe vitamin E si le almond-mi me ene kpɔa míaƒe lãmenugbagbeviwo ta tso free radicals siwo gblẽa nu le wo ŋu la si me. Ne free radical siawo ƒo ƒu ɖe ŋutilãa me la, nɔnɔme aɖe si woyɔna be oxidative stress ate ŋu ado mo ɖa. Enye nusi hea dɔléle geɖe siwo nɔa anyi didi abe kansa, dzidɔ, kple ƒunukpeƒetetedɔ ene vɛ.
Ðe almond-mi nyo na ŋutigbalẽa?
Ẽ, keŋkeŋ. Almond-mi ƒe tsinyenye ate ŋu akpe ɖe ŋutigbalẽ ŋu wòanɔ blɔ eye wòaɖe ʋuʋudedi dzi akpɔtɔ. Numekukuwo ɖee fia be ne wozã kreme siwo me almond-mi le la, ate ŋu aɖe nɔnɔmewo abe eczema kple ŋutigbalẽdɔléle ene ƒe dzesiwo dzi akpɔtɔ. Ami sia kpena ɖe ame ŋu hã be ŋutigbalẽ ƒe amadede kple amadede nyona ɖe edzi.
Ðe almond-mi nyo na ɖaa?
Togbɔ be ehiã be woagawɔ numekuku geɖe le esia ŋu hã la, woxɔe se be almond-mi kpena ɖe taɖa kple taɖa ŋu wòdea tsi. Almond-mi ate ŋu aɖe ɖa ƒe ƒuƒu kple ɖa ƒe ʋuʋu hã dzi akpɔtɔ, eye wòana gbɔdzɔe tso taɖa siwo ƒu eye wole ʋuʋum la me.
Gbedasi si Wotsɔ Yi Aƒeme
- Menye numeɖenu vivi aɖe koe almond nye o, ke boŋ enye nuɖuɖu si me nunyiame le ŋutɔ.
- Almond siwo ade 20-23 (ounce ɖeka) ɖuɖu gbesiagbe nyo na wò lãmesẽ ŋutɔ. Nuɖuɖu si wu ema ate ŋu ana nuɖuɖumeŋusẽ si mehiã o nadzi ɖe edzi na wò ŋutilã.
- Almond kpena ɖe ame ŋu wòɖea ʋumemi gbegblẽ dzi kpɔtɔna, eɖua kpekpeme dzi, eye wònana dzia nɔa lãmesẽ me.
- Almond-mi ɖea vi ŋutɔ na ŋutigbalẽ kple ɖa.
- Ne atikutsetse ƒe dɔléle aɖe le ŋuwò la, kpɔ egbɔ be yeƒo nu kple yeƒe ɖɔkta hafi zã almond alo almond-mi.
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