Kɛji akɛ eba shĩa mli jwɛi he lɛ, nɔ ko nɔ ko bɛ ni baanyɛ aye tsina nɔ kunim Nɛkɛ kooloi ni yeɔ nii fɛɛ nɛɛ baaye niyenii fɛɛ ni eshwɛ yɛ ofriji, okpɔlɔ loo okpɔlɔ nɔ lɛ nɔ. Mikɛ shikpɔŋ tsɛnsi ko ni akɛ nɔ ko eha he lɛ ma shĩa lɛ nɔ ni mikɛ aduawai ahe tsɔi, ŋmãa ni akɛwoɔ ŋmãa mli, ŋmãa ni ataooo, kɛ tsinabii akwɛmɔ nibii krokomɛi ni yɔɔ srɔtoi kɛ naagbeei wo mli oya.
Kɛ mikojo miweku lɛ nibii ni amɛsumɔɔ waa lɛ, esa akɛ makpɛlɛ nɔ akɛ mitoo lɛ nibii ni amɛsumɔɔ lɛ ji nɔ ni yɔɔ gbeyei fe tsutsu lɛ, kɛ wɔ hulutsoo be mli barbecues kɛ gbijurɔyelii lɛ fɛɛ po. Shi kɛlɛ, akɛni kooloi baanyɛ aye nɔ fɛɛ nɔ hewɔ lɛ etsɔɔɔ akɛ esa akɛ amɛye. Nɛkɛ niyenii ejwɛ ni asumɔɔ waa yɛ hulutsoo be mli nɛɛ ji tsofai fɔji ni baanyɛ agbe kooloi.

Spinach salad hee ji niyenii ni ayeɔ yɛ hulutsoo be mli, ni abaanyɛ akɛ nɔ fɛɛ nɔ awo mli kɛjɛ ŋshɔŋlooi ni afolɔ kɛ walnuts ni afolɔ ashwie shi kɛyashi jalapeños ni mli edɔ kɛ stroberi ni mli edɔ nɔ. Yɛ be mli ni nɛkɛ nibii nɛɛ hi kwraa kɛha tsina loo lɛ, spinach diɛŋtsɛ bɛ shweshweeshwe.
Oxalic acid yɛ spinach baai amli, ni haa calcium lɛ kpaa gbee ni ehaaa ebote gbɔmɔtso lɛ mli. Enɛ baanyɛ afee oshara aha kooloi ni fɔɔ bii lɛ ejaakɛ amɛwui lɛ feɔ bɔdɔɔ loo amɛhe bɛ ŋmeii, amɛkpɛtɛɔ amɛhe ni amɛkɛ wu mli naagbai baa. Oxalic acid, ni ale lɛ hu akɛ oxalates lɛ hu baanyɛ aha tsitsi mli tɛi kɛ tsitsi ni nyɛɛɛ atsu nii jogbaŋŋ aba.
Spinach enyiɛ ji nɔ ni fa fe nine? Hetooi lɛ yɛ srɔtoi ejaakɛ okpoi enyɔ ko bɛ ni tamɔ amɛhe ni kooloi anɔtsɛmɛi yɛ shishitsɔɔmɔi srɔtoi ni kɔɔ “mlɛŋklɛŋ” he. Mɛi ni fĩɔ spinach ni akɛhaa kooloi lɛ sɛɛ lɛ tsɔɔ akɛ spinach fioo ko pɛ hi kɛha okpoi yɛ niyenii kpakpai fɛɛ ni nɛkɛ tsofa-kɛ-ŋma ni yɔɔ baai nɛɛ haa lɛ hewɔ...Kɔɔyɔɔ niyenii haa niyenii kɛ vitamini babaoo momo.
Nɔ ni yɔɔ shweshweeshwe fe fɛɛ kɛha otooku lɛ ji ni okɛ spinach akaha amɛ kwraa, shi moŋ okɛ aduawai ni yɔɔ shweshweeshwe tamɔ dandelion greens kɛ beet greens, ni fa babaoo yɛ hulutsoo be mli lɛ aha. Yɛ misusumɔ naa lɛ, ehi jogbaŋŋ akɛ aaatsi niyenii ni yɔɔ gbeyei lɛ kɛjɛ kooloi ahe kwraa!
Beni gbekɛ ji mi lɛ, weku lɛ picnic fɛɛ picnic lɛ, ŋmɔtɔ muu ni akɛ aluminum foil ewo mli ni ashãa yɛ ŋmei nɔ lɛ fataa he. Yɛ yiŋtoo ko hewɔ lɛ, mibihii lɛ sumɔɔɔ ŋmɔtɔ ni ashã, shi amɛsumɔɔ ŋmɔtɔ salad kɛ ŋmɔtɔ ni akɛ niji shãa, ni ji wɔ hulutsoo be mli niyenii lɛ fã ko ni he hiaa waa lɛ.
Atomoi babaoo ni mifolɔ miha weku ko ni mɛi enumɔ yɔɔ mli lɛ baaha ona naakpɛɛ... ni ekolɛ ebaaha maná Idaho maŋnyo ni awoɔ lɛ hiɛ nyam.

Beni mihooɔ nii lɛ, mikwɛɔ koni mabua ŋmɔtɔ hewoloi lɛ fɛɛ anaa jogbaŋŋ ni mikɛshwie jwɛi lɛ mli jogbaŋŋ. Yɛ be mli ni misumɔɔɔ ni mikɛ biomass shwieɔ maŋ lɛ mli sũ ni ashwieɔ lɛ mli lɛ, mile hu akɛ alkaloid solanine, ni ji tsofa ko ni afɔɔ namɔ yɛ ŋmɛlɛtswaa mli ŋmɔji amli lɛ fa babaoo yɛ ŋmɔshi nibii ahewolo mli.
Nɔ ni jɛɔ solanine ni ayeɔ yɛ kooloi amli baa lɛ ekomɛi ji, tsɛŋemɔ, tsitsi ni tsɔɔ mɔ he, tsui ni tswaa oya, gbɔmɔtsoŋ hela ni haa mɔ he jɔ̃ɔ ehe kɛ gbele. Solanine ni fa bɔ ni sa ni baaha okɔɔji lɛ awo oshara mli yɛ ŋmɔtɔ loo lɛ po mli. Akɛni mi okpoi lɛ nyɛɔ amɛyaa he fɛɛ he, ni bɔni afee ni koo mli kooloi akaye amɛ awui hewɔ lɛ, akɛ mi-atomoi ni afee lɛ ŋmɔŋ lɛ efeee ŋmɔshi nibii kɔkɔɔkɔ. Shi kɛlɛ, ŋmeii ni ahoo amɛ jogbaŋŋ kɛ amɛhewolo lɛ ji nɔ ni hi jogbaŋŋ kɛha kooloi ni amɛyeɔ.
No hewɔ lɛ kaimɔ akɛ, ŋmɔtɔ ni ahoo lɛ hi, shi ŋmɔtɔ ni ahoo lɛ ji niyenii ni yɔɔ poison ni esaaa akɛ akɛhaa kooloi lɛ ateŋ ekome.
Avocado kɛ hulutsoo be yaa nɔ ekomekomei. Mikɛ miishɛɛ kaiɔ be ni miji gbekɛ lɛ, mikpaa avocado ni ekwɛ̃ yɛ minaa tso lɛ nɔ lɛ. Mi kɛ Tsɛkwɛ George tara gbogboi ni yɔɔ shishigbɛ ni bɔle abɔɔ lɛ he lɛ anɔ ni wɔkɛ miishɛɛ ye nɛkɛ shia niyenii ni ŋɔɔ nɛɛ.
Bei komɛi lɛ, avocado ni mifoɔ lɛ eshɛɛɛ shɔŋŋ. Mitsɛkwɛ̃ baashɛrɛ nibii nɛɛ ashwie jwɛi mli kɛha hiɛtserɛjiemɔ. Nanaa tswaa lɛ mpoa yɛ be kɛ bei amli, ni ekɛɛ akɛ wɔbaanyɛ wɔkɛ tso yibii ni ekwɛko lɛ awo gbogbo lɛ he ni wɔha ekwɛ̃ gbii fioo komɛi. Mitsɛkwɛ̃ hiɛ baafee hiɛdɔɔ ni ebaaha hetoo akɛ, “Ole akɛ wɔnyɛŋ.”
Minyɛɛɛ manu ewiemɔi ni yɔɔ teemɔŋ kɛ ehiɛdɔɔ wiemɔi lɛ ashishi kɛyashi afii komɛi asɛɛ lɛ mikase akɛ avocado ŋmɔtɔ fã po faaa bɔ ni sa ni akɛbaawo akoo ko tsofa. Jeee avocado lɛ loo pɛ: ehewolo, bu lɛ kɛ baai lɛ po yɛ tsofai fɔji ni baanyɛ aha mɔ aná mumɔ mli naagbai, myocardial necrosis (tsui mli fãji ni gboiɔ) kɛ gbele yɛ ŋmɛlɛtswai fioo komɛi amli kɛjɛ be mli ni ayeɔ lɛ.
Misumɔɔ ni mikɛ avocado afata hulutsoo be mli salad kɛ tacos he, shi mikɛ niyenii ni eshwɛ, hewoloi, bu kɛ baai lɛ shwieɔ jwɛi mli. Kɛji akɛ abaawie niyenii ni gbeɔ kooloi ahe lɛ, enɛ ji niyenii ni he hiaa diɛŋtsɛ lɛ ateŋ ekome!
Piisi, nektarin kɛ cherries kwɛ̃ɔ babaoo yɛ hulutsoo be mli. Mi kɛ miwu Jae sumɔɔ ni wɔya wɔ maŋ lɛ mli okwaafoi ajarayelihe lɛ koni wɔyahe nɛkɛ hulutsoo be mli aduawai heei nɛɛ ni wɔkɛtsuɔ nii akɛ nɔ ni akɛwoɔ niyenii ni haa mɔ tsui nyɔɔ emli, niyenii ni akɛwoɔ sɛɛ mli, kɛ niyenii ni yɔɔ mlɛo ni haa mɔ he waa lɛ amli.
Wɔ okpoi lɛ hu sumɔɔ aduawai heei nɛɛ, ni kɛ́ wɔmiishɛɛ lɛ ha wɔhe aduawai babaoo fe nɔ ni wɔyeɔ diɛŋtsɛ lɛ, wɔkɛ wɔkooloi lɛ jaa... shi jeee dani wɔjieɔ bu lɛ.
Prunus tsoi lɛ fɛɛ, ni tsɛnsi, almond, aprikot, tsɛnsi, nektarin kɛ piitsi fata he lɛ, amygdalin babaoo yɛ mli. Kɛ́ amygdalin lɛ shwie shi lɛ, etsɔɔ cyanide tsofa ni gbeɔ mɔ. Bei pii lɛ, tsinabii ni akɛ cyanide ewo amɛmli lɛ gboiɔ yɛ minitii 15 kɛyashi 30 mli kɛjɛ be mli ni amɛye tsofa lɛ, ni no haaa wala yibii lɛ aŋɔ kɔɔyɔɔ ni haa wala yibii lɛ tsuɔ nii, ni no haa wala yibii lɛ fiteɔ daa ni amɛgboiɔ.
Jaa o-summer aduawai lɛ kɛ otooku lɛ, kɛji akɛ okɛ dumɔwui lɛ ku sɛɛ kɛba he ni amɛyɔɔ lɛ klɛŋklɛŋ: shɛrɛmɔ amɛ shweshweeshwe yɛ jwɛi kotoku lɛ mli.

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