Mí katã míelɔ̃a nukuwo abe cashew, atikutsetse, kple almond ene ɖuɖu, alo? Esiawo nyo ŋutɔ na ne dɔ le wuwòm vie, alo ɖeko nèdi be yeaɖu nu vivi aɖe. Gake le ɣeyiɣi sia me la, nuku ƒomevi aɖe le míaƒe dukɔa me si ŋu ame geɖe mese nu tsoe o, gake nunyiame yɔe fũ eye viɖe wɔnukuwo le eŋu na lãmesẽ. Emae nye pecan nukuwo. Togbɔ be edzena abe walnut ene ne èkpɔe gbã hã la, eƒe vivi kple nɔnɔmewo to vovo. Eyata egbea, mina míaƒo nu tso kpe xɔasi sue sia si me nunyiame le ŋu.
Nukae nye pecan-ku siawo?
Kpuie ko la, pecans nye ati tɔxɛ aɖe si tsina le dukɔwo abe United States kple Mexico ene me ƒe kutsetse. Abe alesi ko cashew le míaƒe dukɔa me ene la, ame geɖe lɔ̃a wo le woƒe vivi si le abe bɔta ene si le blɔ kple dzɔdzɔmevivi ta.
Gake menye vivia ɖeɖeko ŋue wòku ɖo o, ke boŋ nunyiameŋusẽ hãe. Vitamin, mineral, protein, ami siwo naa lãmesẽ , kple fibre yɔe fũ. Gawu la, ʋumemi mesɔ gbɔ ɖe pecan ƒuƒuwo me o, sodium mesɔ gbɔ o, eye carbohydrates ʋɛ aɖewo koe le eme.
| Nunyiame le pecan ounce 1 (gram 28 / abe nuku 19 ene) me | |
|---|---|
| Calorie siwo le lãme na ame | 196. Ƒe 196 |
| Ami bliboa katã | gram 20.4 ye |
| Ami ƒomevi nyui aɖe (Monounsaturated fat) . | gram 11.6 ye le eme |
| Carbohydrates ƒe agbɔsɔsɔ | gram 3.9 ƒe kpekpeme |
| Nuɖuɖu ƒe Fibre | gram 2.7 ƒe kpekpeme |
| Sukli | gram 1.1 ƒe kpekpeme |
| Protein (Protein) ƒe dɔwɔwɔ | gram 2.6 ye |
Viɖe wɔnuku siwo le pecan ɖuɖu me le lãmesẽ me
Menye ɖeko protein, ami nyuiwo, kple fibre siwo le nuku sue siawo me ƒe ƒuƒoƒo naa ŋusẽ míaƒe ŋutilã ko o, ke eɖua dɔwuame hã dzi eye wònana míeɖia ƒo ɣeyiɣi didi wu.
Xɔlɔ̃ vevitɔ le dzi me
Pecans nye nuɖuɖu si me calcium, magnesium, kple potassium sɔ gbɔ ɖo . Nunyiame etɔ̃ siawo katã wɔa dɔ ɖekae tsɔ kpena ɖe mía ŋu míeɖua míaƒe ʋu ƒe sisi dzi.
Nu vevitɔ kekeakee nye be ami si le pecan me ƒe akpa gãtɔ nye ami si me ami ʋeʋĩ aɖeke mele o . Esia sɔ kple ami nyui si le avocado me. Ne èɖu nuɖuɖu siwo me ami sɔ gbɔ ɖo abe mɔli ƒuƒu ene ɖe nuɖuɖu siwo me ami sɔ gbɔ ɖo teƒe la, àte ŋu aɖe ʋumemi gbegblẽ, alo LDL (Low-Density Lipoprotein) ʋumemi ƒe agbɔsɔsɔ si le wò ŋutilã me dzi akpɔtɔ . LDL ʋumemi dzi ɖeɖe kpɔtɔ fia be dzidɔ kple ʋusɔgbɔdɔ ƒe afɔkua dzi ɖena kpɔtɔna.
Numekuku aɖe si wowɔ nyitsɔ laa ɖee fia be ʋumemi gbegblẽ si le amesiwo ɖua pecan gbesiagbe la ɖiɖi ŋutɔ wu amesiwo meɖunɛ o.
Ekpena ɖe ame ŋu wòɖua suklidɔ dzi
Pecans nye nuɖuɖu nyui aɖe na suklidɔlélawo elabena suklidɔ ƒe agbɔsɔsɔ si le wo me le sue ŋutɔ . Esia fia be wo ɖuɖu menaa sukli ƒe agbɔsɔsɔ si le ʋu me dzina ɖe edzi kpata o.
Menye ema ɖeɖeko o, ne èɖu pecan ʋɛ aɖewo siwo me nuɖuɖu siwo me sukli sɔ gbɔ ɖo abe bli ene la, akpe ɖe ŋuwò hã be nàɖu alesi nuɖuɖu ma na wò ʋumesukli dzina ɖe edzii dzi. Azɔ hã, pecan ʋɛ aɖewo ɖuɖu ne dɔ le wuwòm ate ŋu akpe ɖe ŋuwò nàse le ɖokuiwò me be yeɖi ƒo, ale be nàte ŋu akpɔ nuɖuɖu siwo me sukli sɔ gbɔ ɖo ɖuɖu dzi.
Gbɔdzɔe tso ƒunukpeƒeveame (Arthritis) me .
Omega-3 ami le pecan me . Esiawo ate ŋu aɖe abi kple abi si le ŋutilãa me dzi akpɔtɔ. Eyata woate ŋu akpe ɖe ame ŋu be woaɖe vevesese si ƒunukpeƒedɔlélewo abe ƒunukpeƒetetedɔ ene hena vɛ dzi akpɔtɔ. Tsɔ kpe ɖe eŋu la, nunyiamewo abe magnesium, calcium, vitamin E, kple zinc hã kpena ɖe nɔnɔme sia si ɖea abi dzi kpɔtɔna la ŋu.
Takpɔ ɖokuiwò ta tso dɔlélewo me.
Vitamin A, vitamin E, kple zinc nye nunyiame vevi siwo ana míaƒe dɔlélenutsiŋutete nasẽ ŋu. Pecans yɔ fũ kple wo ame etɔ̃awo katã. Folate hã le wo me, si kpena ɖe ame ŋu be wòakpɔ ame ta tso DNA ƒe gbegblẽ si ate ŋu ahe kansa lãmenugbagbeviwo vɛ la me.
Pecans nye nuɖuɖu si me antioxidants sɔ gbɔ ɖo . Antioxidants le abe asrafo sue siwo kpɔa mía ta tso free radicals siwo gblẽa nu le míaƒe lãmenugbagbeviwo ŋu me ene. Lãmenugbagbeviwo ƒe gbegblẽ siae nye dɔléle sesẽwo abe Alzheimer, Parkinson ƒe dɔléle, kple kansa ene ƒe ke.
Kpɔ nyuie le nu siawo ŋu ne èle pecan ɖum.
Togbɔ be eɖea vi hã la, nusianu zazã fũ akpa menyo o. Nu ʋɛ aɖewo li siwo ŋu wòle be míalé ŋku ɖo ne míele pecan ɖum.
- Nulɔdɔwo: Abe nuku ɖesiaɖe ene la, pecan ate ŋu ana ame aɖewo nawɔ nulɔdɔ. Ne nuku bubuwo ƒe nulɔdɔ le ŋuwò la, kpɔ nyuie hafi nàɖu pecan. Ne ehiã la, yi wò ɖɔkta gbɔ .
- Nuɖuɖumeŋusẽ ƒe kuxiwo: Fibre sɔ gbɔ ɖe pecans me. Togbɔ be ema nye nu nyui aɖe hã la, nuɖuɖu fũ zi ɖeka ate ŋu ana ame navuvu, dɔgbo natsi, eye gas natsi. Eyata, tsɔ vi aɖe kpe ɖe wò gbesiagbenuɖuɖu ŋu.
- Kpɔ nyuie le akpa si woatsɔ awɔe ƒe lolome ŋu: Togbɔ be ami siwo naa lãmesẽ le pecans me hã la, nuɖuɖumeŋusẽ sɔ gbɔ ɖe eme vie hã. Eyata ne èle ŋku lém ɖe wò kpekpeme ŋu la, kpɔ nyuie le akpa si nàzã ƒe lolome ŋu. Pecan 19 (si ade ounce ɖeka) gbesiagbe sɔ gbɔ.
- Kpɔ nyuie le pecan siwo ŋu wotrɔ asi le ŋu: Woate ŋu atsɔ nuɖuɖumeŋusẽ si mehiã o kple ami siwo mele lãmesẽ me o ayɔ pecan siwo woƒle le fiase me, siwo wobla ɖe agba me, siwo wotsɔ dze de eme, alo esiwo wotsɔ sukli ɖae. Tia pecan ƒuƒu ɣesiaɣi si wòanya wɔ.
Aleke nàwɔ atsɔ pecan akpe ɖe wò nuɖuɖu ŋu?
Esiawo tsɔtsɔ kpe ɖe nuɖuɖu ŋu le bɔbɔe ŋutɔ.
- Le esi teƒe be nàɖu bisiklet kple mɔli ƒuƒu le ŋdɔ me tii nono me la, ɖu pecan aɖewo.
- Tsɔ wò ŋdi me oats, salad, alo yogurt la ƒu gbe vie. Enaa vivi kple viɖe siaa kpena ɖe eŋu.
- Ne èle pancake, muffin, alo abolo wɔm la, dze agbagba nàtsɔ pecan kakɛ aɖewo akpe ɖe eŋu ɖe tsokolet ƒomevi aɖe teƒe.
- Vivi la ganyona ɖe edzi ne wotsɔ nusiawo ɖa vie.
| Nut ƒomevi aɖe | Protein (gram 28) . | Ami nyui (gram 28) . | Calorie (le gram 28 ɖesiaɖe me) . |
|---|---|---|---|
| Pecan-tiwo | gram 2.6 ye | 11.6 gram (Monounsaturated) ƒe kpekpeme . | 196. Ƒe 196 |
| Walnuts ƒe aŋgbawo | gram 4.3 ƒe kpekpeme | 13.4 gram (Polyunsaturated) ƒe kpekpeme . | 185. Ƒe 185 |
| Almond-nuɖuɖuwo | gram 6 ye | gram 9 (Monounsaturated) ƒe kpekpeme . | 164. Ƒe 164 |
Abe alesi nàte ŋu akpɔe le kplɔ̃ si le etame dzi ene la, viɖe tɔxɛ aɖewo le nuku ƒomevi ɖesiaɖe ŋu. Protein sɔ gbɔ ɖe almond me, omega-3 sɔ gbɔ ɖe walnut me, eye nusiwo tsia dzoxɔxɔ nu kple ami siwo naa dzi ƒe lãmesẽ sɔ gbɔ ɖe pecans me. Eyata, anyo wu be nàtrɔ asi le ƒomevi siawo ŋu eye nàtsɔ wo akpe ɖe wò nuɖuɖu ŋu le agbɔsɔsɔ si sɔ me.
Gbedasi si Wotsɔ Yi Aƒeme
- Pecan nukuwo nye nuɖuɖu si me vitamin, mineral, antioxidants, kple ami siwo naa lãmesẽ yɔ fũ.
- Esiawo ɖea vi vevietɔ na dzi ƒe lãmesẽ, suklidɔ dzi ɖuɖu, kple abi si le ŋutilãa me dzi ɖeɖe kpɔtɔ.
- Esi wònye be nuɖuɖumeŋusẽ sɔ gbɔ ŋutɔ ta la, asi ɖeka (si ade nuku 19) ɖuɖu gbesiagbe sɔ gbɔ.
- Ne nukuwo ƒe nulɔdɔ le ŋuwò la, kpɔ nyuie hafi nàɖu pecan. Ne ɖikeke le ŋuwò la, yi wò ɖɔkta gbɔ.
- Dze agbagba nàɖu pecan ƒuƒu siwo womede sukli alo dze kpee o alesi nàte ŋui.
💬 Comments (0)
Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee