Ne èbu pears ŋu la, atikutsetse vivi aɖee wonye, alo? Gake nyabiase ʋɛ aɖewo kple vɔvɔ̃ ʋɛ aɖewo le suklidɔléla aɖe si le atikutsetse ɖuɖu ŋu. "Ðe esia ɖuɖu ana nye ʋumesukli nadzi ɖe edzia?", "Aleke gbegbee mate ŋu aɖu?" Anɔ eme be èle eŋu bum. Eyata egbea, mina míaƒo nu tso ƒomedodo si le suklidɔ kple pears dome ŋu, be míakpɔ ŋuɖoɖo na wò biabiawo katã.
Aleke pears kpɔa ŋusẽ ɖe wò ʋumesukli ƒe agbɔsɔsɔ dzii?
Esi nènye suklidɔléla ta la, nu vevi siwo nàte ŋu awɔ dometɔ ɖekae nye be nàɖu sukli ƒe agbɔsɔsɔ si le wò ʋu me dzi. Eyata mina míakpɔ alesi pears kpɔa ŋusẽ ɖe esia dzii ɖa.
Nusiwo míeɖuna nana míaƒe sukli ƒe agbɔsɔsɔ dzina ɖe edzi kabakabae ƒe dzidzenu aɖe li, si woyɔna be Glycemic Index (GI) . Enɔa 1 va ɖo 100. Zi alesi GI la loloe la, zi nenemae nuɖuɖua naa sukli si le ʋu me dzina ɖe edzi kabakabae.
Nya nyuiae nye be pears nye atikutsetse si ƒe GI bɔbɔ ŋutɔ . Pears ƒe GI le 20 va ɖo 49. Esia fia be pears ɖuɖu mana wò ʋumesukli ƒe agbɔsɔsɔ nadzi ɖe edzi zi ɖeka o.
Eyata nukatae pears ƒe GI ƒe asixɔxɔ le sue nenema gbegbe ɖo?
Nusi koŋ gbɔ esia tsoe nye ka si sɔ gbɔ ɖe pears me. Bu eŋu kpɔ ko, ka si ade gram 7 le pear sue ɖeka me. Ema ade fibre si nèhiã gbesiagbe ƒe 20%. .
Azɔ hã, amadede siwo woyɔna be anthocyanins le pears me, si naa woƒe amadede dzeani. Numekuku aɖewo ɖee fia be esiawo ate ŋu akpe ɖe ame ŋu be wòaɖe Suklidɔ Ƒomevi 2 xɔxɔ ƒe afɔkua dzi akpɔtɔ. Ke hã, numekuku geɖe hiã le esia ŋu.
Menye sukli dzi ɖuɖu ɖeɖeko tae o, ke viɖe bubu geɖewo hã le eŋu!
Menye atikutsetse vivi aɖe koe pears nye o, ke boŋ enye nuɖuɖu si me nunyiame ƒe viɖewo yɔ fũ.
- Vitamin kple mineral: Tsɔ kpe ɖe fibre ŋu la , vitamin C, vitamin K, potassium , kple antioxidant gbogbo aɖewo siwo kpɔa lãmenugbagbevi siwo le míaƒe ŋutilã me ta la le pears me.
- Enyo na nuɖuɖumeŋusẽ: Pears nyo ŋutɔ na wò dɔgbo ƒe lãmesẽ. Pears ate ŋu ana gbɔdzɔe amesiwo ŋu nɔnɔmewo abe dɔmeɖui ene le hã.
- Dzi ƒe lãmesẽ: Kpeɖodziwo hã li be antioxidants siwo le atikutsetsewo abe pears ene me kpena ɖe ame ŋu be dzidɔ kple ʋumemi ƒe agbɔsɔsɔ si sɔ gbɔ ƒe afɔkua dzi ɖena kpɔtɔna.
Ele be nàbu nusiawo hã ŋu ne èle pears ɖum.
Aleke kee pears ɖea vi o, nu ʋɛ aɖewo li siwo ŋu wòle be nàɖɔ ŋu ɖo abe amesi ŋu suklidɔ le ene.
Carbohydrates ƒe agbɔsɔsɔ
Esi nènye suklidɔléla ta la, ele be wò susu nanɔ wò carbohydrates ŋu ɣesiaɣi. Carbohydrates si ade gram 22 ye le pear sue aɖe me . Ema ade carbohydrates ƒe agbɔsɔsɔme 1.5. Eyata kpɔ egbɔ be yebu agbɔsɔsɔ sia ŋu ne èle pears kpem ɖe wò gbesiagbe nuɖuɖu ŋu. Pears geɖe ɖuɖu le ɣeyiɣi ɖeka me menye nu nyui aɖeke o.
Nukae nye mɔ nyuitɔ si dzi woato aɖu nu?
Abe atikutsetsewo katã ene la, mɔ nyuitɔ si dzi woato aɖu pears enye be woaɖui bliboe . Ema fia be kple lãgbalẽa . Esia le alea elabena nunyiame geɖe wu le ŋutigbalẽa me, vevietɔ fibre kple antioxidants. Gake mègaŋlɔ be be yeaklɔ wo nyuie hafi aɖu nu o.
Ke pears siwo wotsɔ gaze me kple esiwo woƒu ya ɖe?
Ne pear yeyewo kpɔkpɔ sesẽna ɣesiaɣi la, àte ŋu abu pears siwo wotsɔ gaze me alo esiwo wotsɔ ƒuƒu wɔe ŋu. Gake ele be nàɖɔ ŋu ɖo ŋutɔ le ema ŋu. Na míakpɔ nusitae ɖa.
| Pear ƒomevi aɖe | Nusiwo wòle be nànya | Nukae nye nyuitɔ kekeake? |
|---|---|---|
| Pears yeyewo | Nunyiame akpa gãtɔ le lãgbalẽa me. Eyata ɖui kple eƒe aŋgba. Gake klɔe nyuie. | Esiae nye mɔnu nyuitɔ kekeake si wokafu wu . |
| Pears siwo wotsɔ gaze me wɔe | Sukli si wotsɔ kpe ɖe wo ŋu sɔ gbɔ ɖe esiwo wotsɔ suklitsi wɔe me. Xlẽ nusi woŋlɔ ɖe edzi la nyuie. | Tia esiwo gblɔ be "woblae ɖe tsi me" alo "woblae ɖe detsiƒonu 100% me." |
| Pears ƒuƒuwo | Togbɔ be ka kple nunyiameawo gakpɔtɔ li hã la, sukli si le eme sɔ gbɔ ŋutɔ. Ele be nàɖɔ ŋu ɖo ŋutɔ le agbɔsɔsɔ si nèɖuna ŋu. | Ƒo nu sue aɖe ko, ne menye nenema o la, anyo wu be nàƒo asa nɛ kura. |
Alesi nàtsɔ pears akpe ɖe wò nuɖuɖu ŋu
Tsɔ kpe ɖe pears ɖuɖu ko ŋu la, àte ŋu atsɔe akpe ɖe wò nuɖuɖu ŋu le mɔ vivi vovovowo nu.
- Lãe ɖe akpa vovovowo me eye nàtsɔe akpe ɖe wò salad ŋu.
- Lã kakɛawo eye nàtsɔ wo ade yogurt tame hena ŋdi nuɖuɖu.
- Miɖui si woɖa alo wotsɔ lãgbalẽ wɔe hena ɣeyiɣi kpui aɖe.
Atikutsetse siwo ɖi "pears" gake menye pears o
Atikutsetse aɖewo le xexeame siwo woyɔna be ‘pear’ gake menye pear ŋutɔŋutɔ o. Kpɔɖeŋu aɖee nye `prickly pear`. Enye cactus ƒomevi aɖe. Eye `balsam pear` la sɔ kple gourd si míenya nyuie. Eyata mègatɔtɔ nusiawo kple pears o.
Gbedasi si Wotsɔ Yi Aƒeme
- Pears nye atikutsetse nyui aɖe na amesiwo ŋu suklidɔ le. Woƒe suklidɔ ƒe dzesi (GI) si bɔbɔ kple fibre si sɔ gbɔ ɖe wo me kpena ɖe wo ŋu wokpɔa sukli ƒe agbɔsɔsɔ le ʋu me dzi.
- Nu nyuitɔ kekeakee nye be nàɖu pear yeye, si woklɔ nyuie, eye wotsɔ eƒe aŋgba kpe ɖe eŋu.
- Lé ŋku ɖe agbɔsɔsɔ si nèɖuna ŋu. Nya carbohydrates agbɔsɔsɔme si le pear ɖeka me eye nàtrɔ asi le eŋu wòasɔ ɖe wò gbesiagbe nuɖuɖu ƒe ɖoɖoa nu.
- Ƒo asa na pears siwo le gaze me siwo le suklitsi me kple pear ƒuƒu siwo me sukli sɔ gbɔ ɖo.
- Anyo wu eye anyo wu be nàƒo nu kple wò ɖɔkta hafi awɔ tɔtrɔ aɖeke le wò nuɖuɖu ŋu, vevietɔ ne dɔléle aɖe abe suklidɔ ene le ŋuwò.
💬 Comments (0)
Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee