Èɖu apricot kpɔa? Ðewohĩ èkpɔe le fiase gã aɖe me kpɔ. Enye atikutsetse sue aɖe si ƒe amadede nye sika si ƒe amadede nye aŋutiɖiɖi, si ƒe ŋutigbalẽ le blɔ ŋutɔ eye wòle abe velvet ene. Ne etsi la, lãa fa miamiamia ŋutɔ, evivina, eye le ƒomevi aɖewo me la, evivina vie. Togbɔ be adze nu sue aɖe hã la, nunyiame kple lãmesẽmenɔnɔ ƒe viɖewo yɔ atikutsetse sia me fũ. Eyata egbea, mina míaƒo nu tso viɖe gã siwo le apricot sue sia ŋu.
Kpuie ko la, atikutsetse sia ƒe ŋutinya dze egɔme abe ƒe 4,000 ene le China. Tso afima la, ezɔ mɔ to Sedamɔa dzi yi xexeame ƒe akpa bubuwo. Egbea la, Turkey kple Iran ye nye dukɔ siwo naa apricot wu le xexeame.
Viɖe kawoe le apricot ɖuɖu me na míaƒe ŋutilã?
Aprikot nye ŋusẽtɔ ŋutɔŋutɔ, eye vitamin, flavonoid, kple potassium yɔ eme fũ.
Fifia ɖewohĩ ànɔ ɖokuiwò biam be nukae nye flavonoid siawo hã. Kpuie ko la, wokpɔa ʋuka siwo le míaƒe ŋutilã me ta hedoa ŋusẽ wo. Wokpena ɖe ame ŋu hã be abi si le ŋutilãa me dzi ɖena kpɔtɔna. Potassium nye mineral si hiã vevie be míaƒe lãmekawo kple lãmekawo nate ŋu awɔ dɔ nyuie. Menye ema ɖeɖeko o, ke ele vevie ŋutɔ hã na nunyiamewo tsɔtsɔ yi ŋutilã bliboa me, ʋu ƒe sisi le agbɔsɔsɔ si sɔ me, kple dzi ƒe lãmesẽ.
Menye ɖeko apricot vivina ko o, ke enye atikutsetse si yɔ fũ kple antioxidants siwo ɖea vi ŋutɔ na míaƒe ŋutilã hã.
Na míalé ŋku ɖe viɖe bubu aɖewo ŋu.
Enyo ŋutɔ na ŋutigbalẽ ƒe lãmesẽ
Vitamin E kple Vitamin C nye antioxidant eve siwo ɖea vi na ŋutigbalẽa ŋutɔ. Wokpɔa míaƒe ŋutigbalẽ ƒe lãmenugbagbeviwo ta tso UV keklẽ si gblẽa nu le ame ŋu si tso ɣea gbɔ la me. Wokpena ɖe ame ŋu hã be ʋuʋudedi ƒe dzedzeme dzi ɖena kpɔtɔna eye ŋutigbalẽa te ŋu nɔa te nyuie wu.
Tsɔ kpe ɖe esia ŋu la, atike sesẽ bubu si tsia dzoxɔxɔ nu si woyɔna be beta-carotene hã le apricot me. Esia hã kpɔa wò ŋutigbalẽ ta tso ɣe ƒe dzoxɔxɔ kple UV ƒe nugbegblẽ me. Nu bubue nye be tsi sɔ gbɔ ɖe apricot me. Bu eŋu kpɔ ko, tsi kplu 2/3 kloe le apricot kplu ɖeka me. Eyata esia ɖuɖu ana wò ŋutigbalẽ hã nade tsi nyuie.
Enaa ŋku ƒe nukpɔkpɔ me kɔna
Vitamin A, beta-carotene, kple carotenoid bubuwo sɔ gbɔ ɖe apricot me ta la, enye atikutsetse nyui aɖe na wò ŋkuwo. Vevietɔ la, lutein si wotsɔ ƒo ƒui si le atikutsetse sia me kpena ɖe ŋuwò be wò ŋku ƒe ŋkume kple ŋkume ƒe ŋkume nanɔ lãmesẽ me. Nunyiame siawo ate ŋu aɖe ŋkudɔ siwo tso tsitsi gbɔ abe ŋku ƒe dɔmawɔmawɔ nyuie kple ŋku ƒe ʋuʋu ene ƒe afɔkua dzi akpɔtɔ.
Enyo na dɔgbo ƒe fuɖename kple nuɖuɖumeŋusẽ ƒe kuxiwo
Nuɖuɖu me fibre sɔ gbɔ ɖe apricot me, si le vevie ŋutɔ na wò nuɖuɖumeŋusẽ. Ka si le wo me ƒe afã lɔƒo nye ka si me wodea tsii eye afã mamlɛa nye ka si me mekɔna o.
- Ka si me wodea tsii: Esiawo ƒoa ƒu kple tsi wɔa gel eye wokpena ɖe dɔlékui nyui siwo le míaƒe dɔgbowo me ŋu wotsina.
- Fiber si me mekɔna o: Esiawo kpena ɖe ame ŋu hã be dɔlékui siwo le lãmesẽ me nanɔ míaƒe dɔgbowo me.
Eyata apricot ate ŋu akpe ɖe ame ŋu be nuɖuɖumeŋusẽ nabɔbɔ, ayɔ dɔgboa me, eye wòana gbɔdzɔe ame tso kuxiwo abe dɔmeɖui ene me.
Nunyiame siwo le apricot ŋu
Mina míalé ŋku ɖe nunyiame si le apricot yeye si ƒe lolome le titina ŋu.
| Nuɖuɖu ƒomevi | Lolome |
|---|---|
| Calorie siwo le lãme na ame | 17. 17 |
| Protein (Protein) ƒe dɔwɔwɔ | Mede gram 1 o |
| Da ami | 0 gram |
| Carbohydrates ƒe agbɔsɔsɔ | gram 4 ƒe kpekpeme |
| Fiber (fiber) si woyɔna be fibre | 1 gram |
| Sukli | gram 3 ƒe kpekpeme |
| Lãmetsiŋusẽ ƒe ʋumemi | 0 miligram |
| Sodium si woyɔna be Sodium | 0 miligram |
Abe alesi nàte ŋu akpɔe ene la, ami kple ʋumemi mele apricot me kura o. Gake vitamin A kple beta-carotene sɔ gbɔ ɖe wo me. Esiawo nye antioxidant sẽŋu siwo kpɔa míaƒe lãmenugbagbeviwo ta be woagagblẽ o.
Nusiwo tsia dzoxɔxɔ nu ƒe ƒuƒoƒo aɖe si woyɔna be flavonoids hã sɔ gbɔ ɖe apricot me. Esiawo kpena ɖe ame ŋu be abi si le ŋutilãa me dzi ɖena kpɔtɔna eye wòɖea lolo akpa, suklidɔ, kple dzidɔ ƒe afɔkua dzi kpɔtɔna. Flavonoids siwo woyɔna be catechins, quercetin, kple chlorogenic acids koŋue le apricot me.
Tsɔ kpe ɖe eŋu la, vitamin kple mineral bubu geɖewo le apricot me:
- Vitamin C
- Vitamin E
- Aɖi si woyɔna be pantothenic (B5) .
- Potassium si woyɔna be potassium
- Lutein si woyɔna be lutein
- Zeaxanthin si woyɔna be Zeaxanthin
- Zinc si woyɔna be zinc
- Gadzẽ
- Ga
- Phosphorus si woyɔna be phosphorus
- Magnesium si woyɔna be magnesium
Aleke woatia apricot nyuiwo ahazã woe?
Le Sri Lanka la, apricot siwo bɔ wue nye esiwo wotsɔ tso duta vɛ. Woate ŋu akpɔ esiawo le fiase gãwo me.
Alesi nàtia nuku nyuitɔwoe
Ne èle apricot ƒlem la, tia esiwo ƒe amadede nye aŋutiɖiɖi va ɖo sika , eye woƒe amadede sɔ. Ƒo asa na esiwo ƒe amadede nye ɣie alo amadede dzẽ. Wometsi bliboe o eye womavivi o. Azɔ hã, ƒo asa na esiwo vuvu eye wogbãna ne èka asi wo ŋu . Wotsi akpa. Woate ŋu afa ne ètsɔ wo va aƒemee.
Mɔ siwo dzi nàto ase vivi na
Àte ŋu aklɔ apricot yeye aɖe ahaɖui abe alesi wòle ene, alo àte ŋu atsɔe akpe ɖe nuɖuɖu vovovowo ŋu.
- Tsɔe kpe ɖe atikutsetsewo ƒe salad ŋu.
- Lãe ɖe akpa suewo me eye nàɖui kple yogurt.
- Wɔ apricot-mi. Àte ŋu atsɔ chili siwo wofli aɖewo hã awɔ mɔli eye nàtsɔe akpe ɖe koklozi ŋu.
- Te apricot kakɛ aɖewo de pasta salad me tsɔ kpe ɖe koklolã, almond, amagbewo, kple bubuwo ŋu.
- Woate ŋu azãe hã abe atsyɔ̃ɖonu ene ɖe abolo siwo woɖa abe abolo kple tart ene dzi.
Gbedasi si Wotsɔ Yi Aƒeme
- Aprikot nye atikutsetse sue aɖe, gake nunyiamewo abe vitamin A, C, E, kple potassium ene yɔe fũ.
- Esiawo kpena ɖe ŋuwò ŋutɔ na wò ŋutigbalẽ, ŋku, kple nuɖuɖumeŋusẽ ƒe lãmesẽ.
- Nusiwo tsia dzoxɔxɔ nu sesẽwo abe flavonoids kple beta-carotene ene le eme ta la, ekpɔa ŋutilã ƒe lãmenugbagbeviwo ta tso nusiwo agblẽ le wo ŋu me.
- Ne èle nu ƒlem la, tia atikutsetse siwo tsi nyuie, siwo ƒe amadede nye aŋutiɖiɖi/sika siwo ƒe amadede nye aŋutiɖiɖi, siwo sesẽ. Ƒo asa na atikutsetse siwo ƒe amadede nye aŋutiɖiɖi alo esiwo me ʋuʋudedi le.
- Ne dɔléle aɖe si nɔa anyi didi abe suklidɔ ene le ŋuwò la, ele vevie ŋutɔ be nàƒo nu kple wò ɖɔkta hafi atsɔ atikutsetse aɖeke akpe ɖe wò nuɖuɖu ŋu.
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