Ðe Macadamia-kuwo Nye Nuɖuɖu Gãtɔ Nyateƒea? Mina Míakpɔe!

Ne èyi fiase aɖe me la, ànya kpɔe be nuku ƒomevi vovovowoe li, alo? Tsɔ kpe ɖe cashew, atikutsetse, kple almond ŋu la, macadamia nukuwo nye nuku ƒomevi aɖe si va xɔ ŋkɔ ŋutɔ le Sri Lanka. Ame aɖewo gblɔna be nuku sia ƒomevi si vivina abe bɔta ene eye wòxɔ asi vie la nye nuɖuɖu si gbɔ eme. Ke hã, ame bubuwo susuna be menyo be woaɖu o elabena ami sɔ gbɔ ɖe eme. Nukae nye ŋutinya ŋutɔŋutɔ si le megbe na esia? Egbea, mina míaƒo nu tso macadamia nukuwo kple woƒe viɖe kple kuxiwo ŋu ko.

Gbã la, nukae nye Macadamia Nuts?

Kpuie ko la, macadamia nye nuku siwo tsina ɖe atiwo abe mango kple cashew ene dzi. Woxɔ ŋkɔ le Australia gbã, gake fifia woƒãa wo le Hawaii, Afrika, kple Asia-dukɔ aɖewo me. Nusi na wole etɔxɛe nye woƒe vivi fafɛ si le abe bɔta ene. Àte ŋu aɖu wo ƒuƒu alo atsɔ wo akpe ɖe wò nuɖuɖu ŋu.

Tsã la, ame geɖe vɔ̃na be yewoaɖu nukuwo le esi ami sɔ gbɔ ɖe wo me ta. Gake fifia, numekuku yeyewo ɖee fia be nukuwo ɖuɖu le agbɔsɔsɔ si sɔ me nyo na ŋutilãa ŋutɔ. Ami ƒomevi aɖe si nyo na ŋutilã hã le Macadamia nukuwo me. Woyɔa esia be ``monounsaturated fats.'' Ami sia ateŋu aɖe dzidɔ kple suklidɔ ƒomevi evelia xɔxɔ ƒe afɔkua dzi akpɔtɔ.

Viɖe kawoe macadamia nukuwo ɖena le lãmesẽ me?

Enyo, azɔ mina míakpɔ nɔnɔme gã siwo ɣla ɖe ƒu sue sia me ɖa.

1. Ekpena ɖe ŋuwò be wò dzi nanɔ lãmesẽ me

Ðewohĩ èse ʋumemi si le míaƒe ŋutilã me ŋu nya kpɔ. Wole ƒomevi eve: ‘ʋumemi nyui’ (HDL) kple ‘ʋumemi gbegblẽ’ (LDL). Macadamia nukuwo ate ŋu akpe ɖe ame ŋu be ʋumemi gbegblẽ sia ƒe agbɔsɔsɔ dzi naɖe akpɔtɔ. Wokpena ɖe ame ŋu hã be abi si le ŋutilãa me, si do ƒome kple dzidɔ, dzi ɖena kpɔtɔna, eye ʋukawo ƒe lãmesẽ nyona ɖe edzi. Esia fia be macadamia nuku ʋɛ aɖewo ɖuɖu gbesiagbe ate ŋu akpe ɖe ŋuwò nàkpɔ ta tso dzidɔ abe dzitodzito me dɔléle ene me.

2. Eɖea suklidɔ kple lãmenugbagbeviwo ƒe dɔwɔwɔ ƒe dɔléle ƒe afɔkua dzi kpɔtɔna

Metabolic syndrome nye nɔnɔme siwo dometɔ aɖewoe nye ʋusɔgbɔdɔ, sukli ƒe agbɔsɔsɔ si sɔ gbɔ ɖe ʋu me, ami si le ƒodo me, kple ʋumemi nyui ƒe agbɔsɔsɔ si mede ame dzi o. Nɔnɔme siawo dzia ʋusɔgbɔdɔ, suklidɔ, kple dzidɔ ƒe afɔku ɖe edzi le etsɔme.

Ami siwo me ami ʋeʋĩ aɖeke mele o kple fibre siwo le macadamia nukuwo me ate ŋu akpe ɖe ame ŋu wòaɖu sukli ƒe agbɔsɔsɔ le ʋu me dzi. Eyata amesiwo ŋu suklidɔ ƒomevi eve le gɔ̃ hã ate ŋu atsɔ macadamia nukuwo akpe ɖe woƒe nuɖuɖu ŋu le mɔ si sɔ nu, le nuƒoƒo kple woƒe ɖɔkta vɔ megbe.

3. Edoa alɔ nuɖuɖumeŋusẽ ƒe dɔwɔwɔ

Dɔlékui nyui gbogbo aɖewo le míaƒe dɔgbowo me. Dɔlékui siawo le vevie ŋutɔ na míaƒe lãmesẽ. Ka si me wodea tsii si le macadamia nukuwo me la wɔa dɔ abe nuɖuɖu na dɔlékui nyui siawo ene. Ele abe ami na numiemie ene. Woyɔa esia be ``prebiotic'' ƒe dɔwɔwɔ. Esia nana nuɖuɖumeŋusẽ nɔa bɔbɔe eye wòɖea dɔdzẽ si le dɔgboa me dzi kpɔtɔna.

4. Ðe nèle agbagba dzem be yeaɖe yeƒe lolo dzi akpɔtɔa?

"Aleke nàwɔ aɖe wò lolo dzi akpɔtɔ ne èɖu nane si me ami le?" ɖewohĩ àsusui be. Gake nyateƒea ya to vovo. Fibre kple protein le Macadamia nukuwo me, eyata wo dometɔ sue aɖe ɖuɖu ana nàse le ɖokuiwò me be yeɖi ƒo . Esia akpe ɖe ŋuwò nàɖu wò dzodzrowo dzi eye màgaɖu nu fũu akpa o. Le nyateƒe me la, numekuku aɖe si wowɔ le Japan nyɔnuwo ŋu ɖee fia be le kwasiɖa 3 megbe la, amesiwo ɖua macadamia nukuwo ƒe lolo dzi ɖe kpɔtɔ wu amesiwo ɖu bɔta alo akɔɖumi.

5. Enyo na ƒu kple ŋutigbalẽ ƒe lãmesẽ hã

Calcium, magnesium, kple potassium nye tomenu vevi siwo nana ƒu sesẽwo. Macadamia nukuwo nye nunyiame siawo tsoƒe nyui aɖe. Nusiwo woyɔna be tocotrienols ( vitamin E ƒomevi aɖe ) kple squalene hã le wo me, siwo kpena ɖe ŋutigbalẽa ta tso ʋuʋudedi kple kuɖiɖi me.

Macadamia nukuwo ƒe nunyiame ŋuti nyatakakawo

Sukli kple carbohydrates mesɔ gbɔ ɖe Macadamia nukuwo me le dzɔdzɔme nu o. Mina míalé ŋku ɖe nunyiame siwo le ounce ɖeka (anɔ abe nuku 10-12 ene) le mama dedie nu ŋu.

Aleke gbegbee nyo be woaɖu?

Abe alesi nàte ŋu akpɔe le kplɔ̃ sia dzi ene la, nuɖuɖumeŋusẽ sɔ gbɔ vie le esiawo me. Bu eŋu kpɔ ko, ne èɖu macadamia nuku siwo ade kplu afã la, nuɖuɖumeŋusẽ si ade 475 le eme. Ema sɔ kple nuɖuɖu na ame aɖewo. Eyata be viɖe siwo le nuku sia ŋu nasu asiwò la, ele vevie be nàɖui le agbɔsɔsɔ si sɔ me . Nuku siwo ade 10-12 ɖuɖu gbesiagbe sɔ gbɔ.

Aleke nètsɔa nusiawo kpena ɖe nuɖuɖu ŋui?

Macadamia nukuwo le fiase gãwo me fifia le Sri Lanka. Àte ŋu aƒle wo siwo wode dzee, esiwo me wode dzee o, esiwo wotɔ dzoe, kple esiwo womeɖa o. Ne dzetsi dziɖulae nènye la, xlẽ nusi woŋlɔ ɖe agbaa dzi. Na esiawo nanɔ yeye, le nugoe si me ya megena ɖo o me, le xɔme ƒe dzoxɔxɔ nu. Ne èdi be yeadzra wo ɖo ɣeyiɣi didi wu la, àte ŋu adzra wo ɖo ɖe nufamɔ̃ hã me.

• Le esi teƒe be nàtsɔ croutons aɖo saladwo tame la, tsɔ macadamia-ku aɖewo kpe ɖe eŋu.
• Tsɔ macadamia nuku aɖewo siwo wofli nyuie de wò ŋdi nuɖuɖu me (oatmeal, granola).
• Tsɔe kpe ɖe eŋu ne èle nuwo abe abolo, bisiklet, kple abolo ene wɔm.
• Ƒo nu ƒuƒu abe numeɖenu ene.

Kpɔ nyuie le nulɔdɔwo ŋu!

Esia le vevie ŋutɔ. Macadamia nye atikutsetse ƒomevi aɖe. Ne atikutsetse bubuwo abe aŋɔ, almond, alo walnut ene melɔ̃a wò o la, kpɔ egbɔ be yeƒo nu kple yeƒe ɖɔkta hafi ɖu macadamia.

Ɣeaɖewoɣi la, ate ŋu adzɔ be nuku ƒomevi aɖe nalɔ̃ wò gake màte ŋu awɔ nuvevi bubu o. Gake menye susu nyui aɖeke be woatsɔ ɖokuiwò ade afɔku me o. Ne èɖu nuku siawo dometɔ ɖeka eye dzesi siwo le ete la dze le ŋuwò la, kpɔ nyuie.

• Ŋutilã ƒe dzikudodo alo ʋuʋudedi
• Nuyi ƒe vuvu
• Nu kple ŋɔti si le ʋuʋum, si nana nèsena le ɖokuiwò me abe ɖe wò ŋɔti xe ene
• No me si le sisim
• Dɔgbo ƒe veve alo lãmetutudɔ