Nnuan Pa 5 ne Nnuan 5 a Ɛsɛ sɛ Wokwati (Nnuan a Ɛma Apɔwmuden) .

Ɔkɔm de yɛn kakra awiabere bere a yɛadi awia aduan awie no, ɛnte saa? Anaasɛ yɛte nka sɛ ɔkɔm de yɛn kakra ansa na yɛadi anwummere aduan. Saa bere yi de, yɛasua sɛ yebedi ‘aduan’ ketewaa bi. Nanso ɛnyɛ nnuan biara a yedi na eye ma yɛn nipadua. Titiriw sɛ woyɛ obi a wowɔ tebea bi te sɛ Asikreyare (Type 2 Diabetes) anaa Obesity a, ɛsɛ sɛ wususuw eyi ho mprenu.

Dɛn ne aduan a ɛyɛ dɛ? Sɛ yɛbɛka no tiawa a, ɛsɛ sɛ ɛma wunya protein anaa fiber , anaa n’abien nyinaa. Saa kwan no so no wote nka sɛ woayɛ ma. Ɛsɛ sɛ ɛma ahoɔden fibea pa nso a ɛmfa calories a ɛho nhia nka ho. Ɛsɛ sɛ aduan a wɔtaa di no nya calories 100-150 ma ɔbea ne bɛyɛ calories 200 ma ɔbarima.

Ade a ɛho hia sen biara ne sɛ wobɛtwe wo ho afi nnuan nketenkete a asikre ne carbohydrates a wɔayɛ no yiye pii wom ho sɛnea wubetumi biara. Eyinom betumi ama asikre dodow a ɛwɔ wo mogya mu no akɔ soro mpofirim. Enti momma yɛnhwɛ nnuan a ɛyɛ dɛ ma yɛn ne nea ɛsɛ sɛ yɛkwati ampa.

5 Nnuan a Ɛyɛ Paara a Eye Ma Nipadua

Nnuan a ahoɔden wom na ɛyɛ dɛ a wubetumi adi a wunsuro ni.

1. Bean dip a wode nhabannuru di

Wubetumi de nneɛma te sɛ chickpeas, peas, ne red beans a ɛnyɛ den sɛ yebehu wɔ yɛn afie mu ayɛ aduan a ne bo nyɛ den na protein pii wom. Wɔfrɛ eyi sɛ ‘Bean Dip’. Sɛ yɛbɛka no pɛpɛɛpɛ a, ɛyɛ aduru a wɔde kyekyere biribi te sɛ bankye.

Fiber ne protein a wɔaka abom wɔ bankye mu no boa ma asikre dodow a ɛwɔ mogya mu no so. Ɛnyɛ ɛno nko, na mmom bankye yɛ ade titiriw a ɛwɔ DASH aduan a wɔkamfo kyerɛ sɛ wɔmfa nni mogya mmoroso ano no mu.

Sɛnea wɔyɛ no ni: Fa chickpeas/beans a nkyene nnim kuruwa 1/4, fa gu aduan a wɔde yɛ aduan mu a wode akokɔ nsu a wɔayɛ wɔ fie anaasɛ nkyene kakraa bi na ɛwom kakra ka ho, na fa fra kosi sɛ ɛbɛyɛ teateaa. Afei nya anigye wɔ saa dip yi mu denam nhabannuru a wɔannoa te sɛ karɔt, kukuruku, ne celery so.

2. Oatmeal a wɔde yɛ aduan

Hena na ɔkae sɛ oats yɛ anɔpaduan nkutoo? Oats wɔ fiber a ɛtumi nwura mu pii, na ɛma ɛyɛ aduane a ɛho hia ma nnipa a wɔwɔ asikreyare ne komayare.

Nhwehwɛmu bi a wɔyɛe nnansa yi daa no adi sɛ aduan a ahoɔdennuru pii wom ma asiane a ɛwɔ hɔ sɛ obi benya tebea horow te sɛ asikreyare, komayare, ne mu duru a ɛkɔ soro no so tew. Ɛwom sɛ carbohydrates wɔ oats mu de , nanso ɛyɛ carbohydrates pa a eye ma nipadua no.

Nanso kae sɛ ‘instant oatmeal’ packets a wɔtɔ wɔ sotɔɔ mu a wɔde asikre aka ho no nyɛ papa. Sɛ́ anka wode asikre anaa ɛwo bɛka wo oats ho no, fa nnuaba bi te sɛ cashews anaa almonds ka ho.

3. Helafo Yogurt a srade nnim

Protein pii wom araa ma wobɛte nka sɛ wo ho ayɛ wo ma bere a woadi kakraa bi mpo no. Ɛdenam Helafo yogurt ko a wobɛpaw so no, protein gram 12 kosi 24 betumi ayɛ kuruwa biako (a mpɛn pii no ɛyɛ ɔuns 5.3) . Nufusu a srade nnim nso yɛ DASH aduan a wɔkamfo kyerɛ ma mogya mmoroso no fã titiriw.

4. Cheese a srade nnim dua ne nnuaba a wɔayɛ no foforo

Eyi yɛ aduan a ɛyɛ dɛ a ɛsɛ sɛ wudi bere a wo bere yɛ tiaa no. Ɛma wunya calcium ne vitamin C dodow pa. Ɛsan nso wɔ protein bɛyɛ gram 8 ne fiber gram 4. Hama cheese dua a srade nnim yɛ ade pa a ɛsɛ sɛ wode ka strawberry kuruwa ho.

5. Pistachio a wɔde di dwuma

Pistachio yɛ nnuaba bi a carbohydrates kakraa bi na ɛwom na srade a ɛyɛ monounsaturated fatty acids pii wom . Srade a ɛte sɛɛ boa ma srade bɔne a ɛwɔ nipadua no mu no so tew.

Sɛ woretɔ pistachio afi sotɔɔ mu a, tɔ a wode akorade no ahyɛ so . Efisɛ sɛ yedi wɔn a wɔayi akorade no afi hɔ a, yefi awosu mu hwɛ dodow a yedi so. Sɛ yehu akutu a wɔaboaboa ano wɔ yɛn anim a, yesusuw sɛ, "Ɛno ara dɔɔso." Ebia na yedii pistachio bɛyɛ 49 bere koro mu, a ɛyɛ bɛyɛ gram 100.

Nnuan ahorow 5 a ɛsɛ sɛ wokwati sɛnea wubetumi biara

Ɛwom sɛ eyinom yɛ dɛ de, nanso ɛnyɛ papa koraa mma nipadua no. Akyinnye biara nni ho sɛ ɛsɛ sɛ wokwati sɛ wubedi, titiriw sɛ wotaa di a.

1. Ɛmo a Wɔayam

Bere a ɛnyɛ den sɛ wode wo nsa bɛka ɛmo a wɔayam no packet biako bere a ɔkɔm de wo no, ɛmma aduannuru biara. Sodium, anaa nkyene pii wɔ mu . Wɔn nso protein sua koraa na wonni fiber biara koraa.

2. Nneɛma a wɔde yɛ krak

Krak mma nte nka sɛ ɔkɔm de wo nkyɛ. Saa aduan a nkyene pii wom yi remma wo ahoɔden a wobɛhwɛ kwan no, na saa ara nso na ɛremma wote nka sɛ wo ho ayɛ wo ma. Nanso krak bi wɔ hɔ a fiber pii wom na sodium sua. Sɛ wode kyiisi kakra a srade nnim gu so a, wubetumi adan afi aduan a enye mu ayɛ no aduan pa.

3. Granola Bar (Granola anaa Aburow a Wɔde Yɛ Nnuan) .

Nokwarem no, granola nnua bi wɔ hɔ a wɔkyerɛ sɛ ɛma apɔwmuden kɛse . Nanso nsã a ɛwɔ gua so no mu dodow no ara “nyɛ srade, protein, ne carbohydrates a wɔde afra yiye, na mmom, aduannuru ho abenfo ka sɛ, carbohydrate ɔtopae a ɛyɛ tẽẽ , a nhama ne aduannuru afoforo nni mu.” Ɔkɔm bɛde wo bio wɔ dɔnhwerew biako akyi bere a woadi wɔn no.

4. Pretzels a wɔde yɛ nneɛma

Sɛ wususuw sɛ pretzel yɛ ‘ahobammɔ’ sɛ wode toto nnuan afoforo ho a, susuw ho bio. Ebia srade kakraa bi na ɛwom, nanso wonni aduannuru biara a ɛboro saa. Nokwarem no, wɔahu sɛ pretzel ounce biako a wodi no ma asikre a ɛwɔ mogya mu no kɔ soro kɛse sen ɛmo a wɔayam ounce biako a wobedi.

5. Kukisi a wɔde di agoru a ahoɔdennuru 100 wom

Ɛnyɛ den sɛ wobɛtɔ eyinom afi sotɔɔ mu, na wɔhwɛ dodow a wudi nso so. Nanso eyinom a wudi no mma wunnya abotɔyam, na ɛmmoa mma asikre dodow a ɛwɔ mogya mu no so. Wɔtaa de esiam fitaa ne asikre na ɛyɛ. Nnuannuru ne nhama a ɛwɔ mu nso sua koraa.