Èse atikutsetse sia si woyɔna be Mandarin Oranges ŋu nya kpɔa? Ðewohĩ èkpɔe eye nèɖui. Esiawo nye atikutsetse siwo le citrus ƒomea me, abe amititsetse, lime, kple weintsetse siwo mí katã míenya nyuie ene. Ne wotsɔ mandarin siawo sɔ kple amititsetse si wozãna edziedzi la, wole sue wu, wovivina wu, eye wo ɖeɖe le bɔbɔe. Awɔ nuku na wò be nànya viɖe geɖe siwo ɣla ɖe atikutsetse sue sia me na wò ŋutilã!
Nukatae mandarin-mi siawo nyo alea gbegbe ɖo?
Menye atikutsetse vivi aɖe si ɖuɖu le bɔbɔe ko mandarin nye o. Wonye super nutritional powerhouse si yɔ fũ kple vitamin, mineral, kple antioxidants. Esiawo katã le vevie be míaƒe ŋutilã nanɔ lãmesẽ me. Na míalé ŋku ɖe lãmesẽmenɔnɔ ƒe viɖe vevi siwo nàte ŋu akpɔ tso atikutsetse sue sia si vivina me ŋu.
1. Ŋutete si le ame si be wòawɔ avu kple dɔléle
Bu eŋu kpɔ, citrus atikutsetsewo abe mandarin kple tangerines xɔa woƒe amadede dzeani si me kɔ si ƒe amadede nye aŋutiɖiɖi tso nusiwo woyɔna be `(Beta-carotene)` kple `(Beta-cryptoxanthin) gbɔ.` Esiawo nye antioxidants sẽŋuwo. Numekukuwo ɖee fia hã be woate ŋu aɖe kansa ƒomevi aɖewo xɔxɔ ƒe afɔkua dzi akpɔtɔ.
Nukutɔe la, beta-carotene kple beta-cryptoxanthin sɔ gbɔ ɖe mandarin siawo me wu amititsetse siwo wozãna ɖaa.
Míaƒe ŋutilã trɔa nu eve siawo wozua vitamin A. Vitamin A le vevie na dɔlélenutsiŋutete si le lãmesẽ me, nukpɔkpɔ nyuie, kple ŋutilã ƒe tsitsi nyuie.
Mandarins hã nye vitamin C dzɔtsoƒe si me nunyiame geɖe le. Esia hã nye nunyiame vevi aɖe na dɔlélenutsiŋutete ƒe dɔwɔwɔ, ŋutigbalẽ ƒe lãmesẽ, kple abi ƒe dɔyɔyɔ. Nu vevitɔ si dzi nàɖo ŋkui enye be wò ŋutilã xɔa vitamin C tso dzɔdzɔmenuɖuɖuwo abe esiawo ene me nyuie wu vitamin C ƒe agbɔsɔsɔ gã si wono abe atikekui ene.
2. Ekpena ɖe ame ŋu wòɖua ʋumemi ƒe agbɔsɔsɔ dzi
Mandarins nye nuɖuɖu vivi aɖe si me ʋumemi ƒe agbɔsɔsɔ ɖeka pɛ hã mele o. Eyata àte ŋu atsɔ wo akpe ɖe wò nuɖuɖu ŋu vɔvɔ̃ aɖeke manɔmee. Fibre si me wodea tsii ƒe agbɔsɔsɔ nyui aɖe le wo me . Fibre sia ƒomevi nana nèsena le ɖokuiwò me be yeɖi ƒo ne èɖu nu sue aɖe gɔ̃ hã.
Wokpɔe be soluble fiber kpena ɖe mía ŋu míeɖea "cholesterol gbegblẽ" si le míaƒe ʋu me dzi kpɔtɔna. Míeyɔa ʋumemi gbegblẽ sia le atikewɔwɔ me be LDL ʋumemi . Esia ate ŋu aƒo ƒu ɖe ʋukawo me eye wòahe dzidɔ vɛ. Eyata ne èɖe wò LDL ƒe agbɔsɔsɔ dzi kpɔtɔ la, ate ŋu aɖe dzidɔ alo ʋusɔgbɔdɔ ƒe afɔkua dzi akpɔtɔ.
3. Ekpena ɖe ame ŋu wòɖea ʋusɔgbɔdɔ dzi kpɔtɔna
Fibre si le mandarin me hã kpena ɖe ame ŋu wòɖua ʋusɔgbɔdɔ dzi. Nɔnɔme sia ate ŋu atso nuɖuɖu si me ami sɔ gbɔ ɖo ɖuɖu, aha sesẽ nono fũ, alo atamanono gbɔ. Ne womeɖu edzi nyuie o la, ate ŋu ahe dzidɔ vɛ. Atikutsetse siwo me fibre sɔ gbɔ ɖo ɖuɖu ate ŋu akpe ɖe ŋuwò nàɖe wò ʋu ƒe sisi dzi akpɔtɔ eye nànɔ agbe le lãmesẽ me.
Menye ema ɖeɖeko o, tomenu aɖe si woyɔna be potassium hã le mandarinwo me. Potassium kpena ɖe ame ŋu wòɖea sodium (dze) si sɔ gbɔ ɖe ŋutilãa me ɖa. Ekpena ɖe ame ŋu hã be ʋu ƒe sisi dzi ɖena kpɔtɔna to ʋukawo ƒe gliwo ƒe teteɖeanyi dzi ɖeɖe kpɔtɔ me.
4. Be woado ŋusẽ ƒuwo
Tsɔ kpe ɖe potassium ŋu la, mineral siwo nye calcium kple magnesium hã le mandarinwo me . Wokpɔe be amesiwo tsɔa mineral etɔ̃ siawo geɖe dea woƒe nuɖuɖu me la ƒe ƒuwo me mineral sɔ gbɔ wu. Kpuie ko la, esia fia be wò ƒuwo sẽna wu eye womate ŋu agbã bɔbɔe o.
Mandarins ƒe nunyiame ŋuti nyatakakawo
Mandarin vivina le dzɔdzɔme nu, eyata mehiã be woatsɔ sukli bubu akpe ɖe eŋu be wòavivi o. Wonye egbɔkpɔnu nyui aɖe ne nu vivi aɖe le didim vevie. Ami kple sodium hã mesɔ gbɔ ɖe wo me o, si wɔe be wonye numeɖenu si naa lãmesẽ ŋutɔ.
Nunyiame siwo le mandarin si wozãna ɖaa, si ƒe didime anɔ abe sentimeta 2 1⁄2 ene lae nye esi:
| Nuɖuɖu ƒomevi | Lolome |
|---|---|
| Calorie siwo le lãme na ame | 47. Ƒe 1999 me |
| Protein (Protein) ƒe dɔwɔwɔ | 1 gram |
| Da ami | 0 gram |
| Carbohydrates ƒe agbɔsɔsɔ | gram 12 ƒe kpekpeme |
| Fiber (fiber) si woyɔna be fibre | gram 2 ƒe kpekpeme |
| Sukli | gram 9 ƒe kpekpeme |
Kpɔ nyuie ne èle mandarin tiam hele eɖum.
Tsɔ kpe ɖe mandarin siwo wotsɔ gaze me ƒlena abe atikutsetse yeyewo ene ŋu la, woate ŋu akpɔe hã le asi me. Gake nuŋɔŋlɔ siwo le gaze siawo dzi ate ŋu aflu ame ɣeaɖewoɣi. Eyata ele vevie ŋutɔ be nàxlẽ nusi woŋlɔ ɖe edzi nyuie hafi atia gaze.
- Amesiwo woŋlɔ ɖe edzi be "le light syrup me" la tsɔ sukli kpe ɖe eŋu.
- Nuvivinu siwo wowɔ ate ŋu anɔ agba siwo dzi woŋlɔ ɖo be "wometsɔ sukli kpe ɖe eŋu o" kple "wobla wo ɖe tsi me" me.
- Eyata ne èdi be yeakpɔ vitamin C agbɔsɔsɔ nyuitɔ kekeake kple nuɖuɖumeŋusẽ ʋɛtɔ kekeake la, di nusi woŋlɔ ɖe edzi be "le detsiƒonu me."
Mandarin ɖuɖu le bɔbɔe ŋutɔ. Lé atikutsetsea ɖe asi eveawo me, eye nàna akpa gbadzaa nanɔ dzi. Azɔ zã wò asibidɛ nàtsɔ aƒo lãgbalẽa ɖe titina. Emegbe lãgbalẽa adzo bɔbɔe ŋutɔ. Ne èɖe atikutsetsea ƒe aŋgba vɔ la, ɖeko wòle be nàma atikutsetsea ɖe akpa eve eye nàɖu kakɛ viviawo.
Àte ŋu atsɔ mandarin orange yeyewo akpe ɖe nu siawo tɔgbe ŋu be wò nuɖuɖu navivi wu:
- Atikutsetse alo amagbewo ƒe salad
- Atikutsetsewo ƒe kebabs
- Smoothies ƒe nuɖuɖuwo
- Oatmeal ƒe nuɖuɖu
- Yogurt (yogurt ƒe nuɖuɖu siwo wotsɔa lãgbalẽ wɔe) .
Ne dɔléle aɖe le ŋuwò alo nuɖuɖu ŋuti nya aɖe le fu ɖem na wò la, anyo wu be nàƒo nu tso eŋu na wò ɖɔkta .
Gbedasi si Wotsɔ Yi Aƒeme
- Mandarin orange nye atikutsetse gã aɖe si doa ŋusẽ dɔlélenutsiŋutete, eye vitamin C kple vitamin A sɔ gbɔ ɖe eme.
- Eƒe fibre kple potassium kpena ɖe ame ŋu wòɖua ʋumemi gbegblẽ (LDL) kple ʋusɔgbɔdɔ dzi.
- Edoa ŋusẽ ƒuwo elabena calcium, magnesium, kple potassium le eme.
- Esiawo vivina le dzɔdzɔme nu, ami mele wo me o, eye numeɖenu siwo naa lãmesẽ ɖuɖu le bɔbɔe.
- Ne èle mandarin siwo le gaze me ƒlem la, tia esiwo woŋlɔ ɖe edzi be "le detsiƒonu me" eye wometsɔ sukli alo vividoɖeameŋunu wɔwɔe aɖeke kpe ɖe eŋu o.
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