Anɔ eme be èɖu walnut kpɔ, alo? Gake èse ‘Black Walnuts’ ŋkɔ kpɔa? Esia nye nuku tɔxɛ aɖe si to vovo vie tso walnut siwo míeƒlena edziedzi le fiase me gbɔ, eye eƒe nyonyome de ŋgɔ wu sã. Le nyateƒe me la, ele abe nuɖuɖu si gbɔ eme ene. Awɔ nuku na wò ne èse nu tso woƒe nunyiame kple viɖe siwo le wo ŋu le lãmesẽ me ŋu. Mina míakpɔ nusiwo nye walnut yibɔ siawo kple nusiwo nye woƒe lãmesẽmenɔnɔ ƒe viɖe wɔnukuwo ɖa.
Nukae nye Black Walnuts?
Kpuie ko la, menye walnut siwo míekpɔna zi geɖe lae nye esiawo o. Eŋlisiawo ƒe walnut siwo míeƒlena le fiasea me la, wodoa wo ɖe agble gãwo dzi. Gake walnut yibɔ nye nuku ƒomevi aɖe si wokpɔna tso ati siwo tsina le gbe me le Dziehe Amerika ƒe avewo me . Esiae nye vovototo vevitɔ si le wo ame evea dome.
Walnut yibɔ siawo ƒe vivi hã le etɔxɛ ŋutɔ. Woƒe vivi sẽna wu, si nye anyigba tɔ wu walnut siwo wozãna edziedzi. Protein si sɔ gbɔ wu nuku ɖesiaɖe hã le wo me. Tsɔ kpe ɖe eŋu la, vitamin A, iron, fiber, kple mineral bubuwo yɔ wo me fũ.
Le dzɔdzɔmeŋutinunya nu la, antioxidants kple polyunsaturated fatty acids sɔ gbɔ ɖe walnut yibɔwo me wu walnut siwo wozãna edziedzi, si ate ŋu akpe ɖe ame ŋu be dɔlélewo abe kansa, dzidɔ, kple suklidɔ ene ƒe afɔkua dzi naɖe akpɔtɔ.
Viɖe wɔnuku siwo le walnut yibɔwo ŋu le lãmesẽ me
Walnut yibɔ nye nuɖuɖu gã aɖe si ate ŋu akpɔ ŋusẽ nyui ɖe míaƒe ŋutilã ƒe ɖoɖo ɖesiaɖe kloe dzi. Na míalé ŋku ɖe viɖe mawo ŋu ɖekaɖeka.
Enyo ŋutɔ na dzi ƒe lãmesẽ!
Walnut yibɔ kpena ɖe mía ŋu ŋutɔ le míaƒe dzi ƒe lãmesẽ me nɔnɔ me. Numekukuwo ɖee fia be walnuts nana míaƒe ʋukawo te ŋu trɔna ɖe nɔnɔmewo ŋu nyuie wu eye wowɔa dɔ nyuie (vascular reactivity). Kpuie ko la, wokpena ɖe ʋukawo ŋu wowɔa nu nyuie ne tɔtrɔ siwo va le ŋutilãa me.
Eye hã, .
- Eɖea ʋumemi gbegblẽ (LDL cholesterol) ƒe agbɔsɔsɔ si le ʋua me dzi kpɔtɔna.
- Eɖea ʋu ƒe sisi si mehiã o ƒe afɔkua dzi kpɔtɔna .
- Ekpɔa abi si le ŋutilãa me dzi.
Kpena ɖe ame ŋu be wòakpɔ ame ta tso dɔléle geɖe me
Numekukuwo ɖee fia be nukuwo abe walnut yibɔ ene ɖuɖu edziedzi ate ŋu aɖe dzidɔ kple ʋumenugbagbeviɣidɔ ƒe afɔkua dzi akpɔtɔ. Vevietɔ wokpɔe be nyɔnu siwo ɖua nukuwo edziedzi la ƒe suklidɔ ƒe afɔkua mebɔ o. Woate ŋu akpe ɖe ame ŋu hã be woaɖu ʋu ƒe sisi dzi, aɖe kansa ƒe afɔkua dzi akpɔtɔ, eye woaxe mɔ ɖe dɔdzẽ nu le ŋutilãa me.
Ekpena ɖe ame ŋu wòɖua lolo akpa dzi
"Aku ɖuɖu nana nèdaa ami, alo?" ɖewohĩ àsusui be. Nyateƒee, nuɖuɖumeŋusẽ sɔ gbɔ ɖe nukuwo me. Gake numekuku siwo wowɔ ɣeyiɣi didi aɖe ɖee fia be ame siwo ɖua nukuwo le agbɔsɔsɔ si sɔ me la, womelolona o eye womelolona o. Nusitae nye be fibre sɔ gbɔ ɖe wo me . Esi fibre sɔ gbɔ ɖe wo me ta la, wokpena ɖe ŋuwò nèɖia ƒo ne èɖu nu sue aɖe gɔ̃ hã. Esia kpena ɖe ŋuwò nèɖua wò nuɖuɖu fũu akpa dzi.
Edoa dɔlékui nyuiwo ƒe tsitsi ɖe ŋgɔ le míaƒe dɔgbowo me.
Dɔlékui nyui miliɔn geɖe siwo kpena ɖe mía ŋu míenɔa lãmesẽ me la le míaƒe dɔgbowo me. Dɔlékui nyui sia ƒe dadasɔ le vevie na susu ƒe lãmesẽ kpakple ametakpɔkpɔ tso dɔlélewo abe dɔgbo me kansa ene me. Le numekuku aɖe me la, amesiwo ɖua walnut gram 43 gbesiagbe hena kwasiɖa enyi la ƒe dɔlékui nyuiwo, abe probiotics ene, dzi ɖe edzi ŋutɔ le woƒe dɔgbowo me.
Ðo ŋku edzi be dɔgbo si le lãmesẽ me nye gɔmeɖoanyi nyui aɖe na susu kple ŋutilã si le lãmesẽ me.
Ekpɔa sukli ƒe agbɔsɔsɔ si le ʋu me dzi
Polyphenols, si nye numiemiewo ƒe antioxidant ƒomevi aɖe si kpena ɖe ame ŋu be sukli ƒe agbɔsɔsɔ dzi ɖena kpɔtɔna le ʋu me la sɔ gbɔ ɖe walnut yibɔwo me. Wokpɔa nunɔamesi sia le tsokolet vivi, tii dama, kple kɔfi hã me vaseɖe afi aɖe. Esia nye nya nyui aɖe na amesiwo le suklidɔ ƒe afɔku me alo amesiwo le agbagba dzem be yewoaɖu yewoƒe suklidɔ dzi.
Aleke nunyiame siwo le walnut yibɔwo me le?
Walnut yibɔ nye nuɖuɖu si me nunyiame le. Mina míalé ŋku ɖe nunyiame si le abe aɖabaƒoƒo ene (kplu 1/4) me ŋu.
| Nunyiame ƒe akpa aɖe | Agbɔsɔsɔme (kplu 1/4) . |
|---|---|
| Calorie siwo le lãme na ame | 193. Ƒe 193 |
| Protein (Protein) ƒe dɔwɔwɔ | gram 8 ƒe kpekpeme |
| Da ami | gram 18 ƒe kpekpeme |
| Carbohydrates ƒe agbɔsɔsɔ | gram 3 ƒe kpekpeme |
| Fiber (fiber) si woyɔna be fibre | gram 2 ƒe kpekpeme |
| Sukli | 0 gram |
| Tsɔ kpe ɖe eŋu la, nunyiame veviwo dometɔ aɖewoe nye: | |
| Vitamin E, folate, melatonin, gayibɔ, potassium, kple magnesium. | |
Nusiwo ŋu wòle be nàbu ne èle walnut yibɔ zãm
Togbɔ be esiawo ɖea vi hã la, nu ʋɛ aɖewo li siwo ŋu wòle be nànya.
- Nulɔdɔwo: Ne nulɔdɔ le nuku bubuwo ŋu (e.g. atikutsetse, akɔɖu) la, nunya anɔ eme be nàƒo asa na walnut yibɔ. Ne nulɔdɔ aɖe le ŋuwò la, ate ŋu anye afɔku.
- Atikewo ƒe Kadodo: Esia le vevie ŋutɔ. Nusiwo woyɔna be tannins le walnut yibɔwo me . Esiawo ate ŋu awɔ dɔ kple atike aɖewo. Etɔxɛe la, .
- Ne èle ʋumenugbagbeviɣitikewo (atike siwo tsia ʋumenugbagbeviɣidɔ nu) zãm la , .
- Alo ne ènye amesi le atike nom ɣesiaɣi na dɔgbo ƒe veve alo dɔgbodɔ , .
Hafi nàtsɔ walnut yibɔ akpe ɖe wò nuɖuɖu ŋu la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta eye nàdi aɖaŋuɖoɖo. Agblɔ na wò nenye be nusiawo sɔ na wò alo mesɔ na wò o, le wò lãmesẽ ƒe nɔnɔme nu.
Aleke woawɔ atsɔ walnut yibɔ akpe ɖe nuɖuɖu ŋu?
Walnut yibɔwo ƒe vivi sẽna, eye wòsesẽna wu walnut siwo wozãna edziedzi. Eyata àte ŋu azã wo le nuɖuɖu ɖesiaɖe si nàtsɔ walnut awɔ me. Gake vivia nu asẽ vie. Susu aɖewoe nye esi:
- Ƒo yogurt kple anyitsi vi aɖe kple walnut yibɔ ʋɛ aɖewo.
- Tsɔe kpe ɖe eŋu ne èle akɔɖubolo wɔm.
- Ne èle pasta wɔm la, tsɔ basil aŋgbawo tsaka kple galik be nàwɔ pesto-mi vivi aɖe.
- Tsɔe ƒu gbe ɖe wò salad la tame. Enaa vivi nyui aɖe kple crunch kpena ɖe salad la ŋu.
- Tsɔe da ɖe edzi ne èle karɔt-bolo wɔm.
- Tsɔe de wò ŋdi me oats me.
- Wɔ granola si woɖa le aƒeme to oats ɖaɖa kple anyitsi me.
Gbedasi si Wotsɔ Yi Aƒeme
- Walnut yibɔ nye nuku si me nunyiame le wu, protein, antioxidants, kple fiber sɔ gbɔ ɖe eme wu walnut si wozãna edziedzi.
- Esiawo kpena ɖe dzi ƒe lãmesẽ, ʋumesukli dzi ɖuɖu, dɔgbo ƒe lãmesẽ, kple kpekpeme dzi ɖeɖe kpɔtɔ ŋu.
- Esia nye protein si tso numiemiewo me kple ami siwo naa lãmesẽ tsoƒe nyui aɖe ŋutɔ.
- Vevietɔ wu: Ne nukuwo melɔ̃a nu le ŋuwò o alo ne èle atike aɖewo zãm, abe ʋumenugbagbeviɣitikewo (atike siwo tsia ʋumenugbagbeviɣidɔ nu) ene la, kpɔ egbɔ be yebia yeƒe ɖɔkta hafi aɖu walnut yibɔ.
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