Yɛn nyinaa ani gye ho sɛ yebedi nnuan kakra, anom nsa. Pastry a yedi bere a yɛrenom awia tii, chips packet a yedi bere a yɛrehwɛ sini, soda toa a yɛnom bere a yɛne nnamfo ahyiam no... eyinom abɛyɛ yɛn asetra fã. Nanso so woasusuw aduannuru a saa nnuan ne anonne yi de ma yɛn nipadua no ho pɛn? Mpɛn pii no, aduannuru biara nni saa nnuan ne anonne yi mu, na mmom calories ara kwa. Ɛnnɛ, momma yɛnka saa "empty calories" anaa "Empty Calories" yi ho asɛm.
Sɛ yɛbɛka no tiawa a, dɛn ne ‘calorie hunu’ yi?
Asɛmfua "da mpan" kyerɛ "biribiara nni hɔ." "Empty calories" yɛ ade koro. Bere a saa nnuan yi ma wo nipadua nya calories (i.e. ahoɔden) no, ɛkame ayɛ sɛ ɛmma biribi foforo biara a ɛho hia ma akwahosan. Ne titiriw no, aduannuru biara nni mu, te sɛ vitamin, mineral, fiber, anaa phytochemicals.
Sɛ yɛbɛka no tiawa a, eyinom te sɛ adaka a hwee nni mu a kɔla ahorow a ɛyɛ fɛ wom nanso biribiara nni mu. Wɔma nipadua no ahoɔden nkutoo, nanso biribiara nni aduannuru kwan so.
Mfomso atitiriw abien na wɔde saa calories hunu yi ka yɛn aduan ho:
1. Biribiara a asikre anaa nneɛma afoforo a ɛma ɛyɛ dɛ pii wom.
2. Biribiara a srade ne ngo pii wom.
Momma yɛnhwɛ mfomsofo baanu yi wɔ ɔkwan soronko so.
Mfomsofo #1: Asikre ne nneɛma a ɛma ɛyɛ dɛ pii
Yɛn nyinaa nim sɛ asikre dodow a ɛwɔ nnuan a yedi na yɛnom mu no dɔɔso sen sɛnea na ɛte kan no koraa. Titiriw no, asikre ahoɔdennuru a ɛho nhia yi fi anonne a yɛnom mu, sen aduan a yedi no mu de ka yɛn nipadua ho. Susuw asikre dodow a wode anonne a ɛyɛ dɛ biako pɛ da biara ka wo nipadua ho no ho hwɛ.
Nhwehwɛmu ada no adi mpo sɛ yedi calories a ɛboro so pii da biara fi asikre mu a yennim. Saa calories a ɛboro so yi bom yɛ dodow kɛse wɔ ɔsram biako mu. Mpɛn pii no, eyi ne ade titiriw a ɛma obi mu duru yɛ kɛse.
Ma yɛnhwɛ nea asikre atopae yi yɛ.
| Aduan/anomde ahorow | Momma yensua asikre a ahintaw ho ade. |
|---|---|
| Soda ne anonne afoforo a wɔde aduru a ɛyɛ dɛ ayɛ | Eyinom ne wɔn a wodi fɔ titiriw. Asikre ahyɛ nnuaba anonne a wɔtɔ wɔ sotɔɔ mu, lemonade, ne agumadi mu anonne mu ma. Soda toa a wɔtaa de di dwuma no betumi ayɛ asikre bɛyɛ teaspoon 8-10. |
| Kɔfe ne tii a wɔnom a ɛyɛ fɛ | Asikre ahyɛ kɔfe a wɔde nsukyenee ayɛ, nufusu a wɔayam, ne falooda a yɛnom wɔ sotɔɔ ahorow mu no ma. Ɛwom sɛ ɛyɛ dɛ yiye de, nanso ahoɔdennuru pii wɔ mu. |
| Keeki, paanoo ne bisket | Yɛn "adidi tiawa" no pii hyɛ saa kuw yi mu. Muffin, pastry, anaa cream bun a wɔtɔ wɔ sotɔɔ mu no wɔ asikre pii sen sɛnea ebia wubesusuw. Eyinom nso yɛ calories a hwee nni mu. |
| Anɔpaduan mu aburow a wɔayɛ no dɛ | Sɛ wohwɛ oatmeal packets a wɔde aduru a ɛyɛ dɛ ne cornflakes a wɔtaa de ma mmofra a wɔakyerɛw so a, wobɛte asikre dodow a ɛwɔ mu no ase. Mpɛn pii no, ade a ɛto so abien no betumi ayɛ "asikre". |
| Sauces ne syrups (Nneɛma a wɔde yɛ aduan) . | Asikre a ahintaw pii wɔ nneɛma a wɔde yɛ aduan te sɛ ketchup, chili sauce, ne pancake syrup nso mu. Sɛ wode kakraa bi ka ho a, eye, nanso sɛ wode pii ka ho a, ebetumi ama woanya calories pii. |
Mfomsofo #2: Srade ne ngo pii
Nea ɔto so abien a odi fɔ ne srade ne ngo a ɛboro so. Bere a ngo bi (te sɛ nea srade pa te sɛ omega-3 wom) ye ma nipadua no, mpɛn pii no, srade a ɛnyɛ papa wɔ nnuan a yedi no mu. Titiriw srade bɔne a wɔfrɛ no saturated fats ne trans fats no .
Nea ɛho hia sen biara no, srade gram biako mu ahoɔden a ɛboro carbohydrate (starch) anaa protein gram biako mu mmɔho abien .
- Srade gram 1 = bɛyɛ calories 9
- Protein anaa carbohydrate gram 1 = bɛyɛ calories 4
So wote ase? Ɛno kyerɛ sɛ sɛ wɔde ngo kakra ka ho ara pɛ a, calorie dodow a ɛwɔ aduan no mu no kɔ soro. Eyi ho nhwɛso a eye sen biara ne nnuan a wɔde di ntɛmntɛm. Momma yɛnhwɛ nnuan bi a calorie nnim a srade pii wom.
| Aduan su | Hwɛ yiye wɔ srade a ɛboro so ho. |
|---|---|
| Aduan a Wɔde Di Dwuma Ntɛmntɛm | Eyi ka French fries, akokɔ a wɔayam, nneɛma a wɔayam no mu dɔ, kottu, aburow a wɔayam, ne nea ɛkeka ho Ngo dodow a wɔde yɛ saa nneɛma yi dɔɔso. Afei nso, srade pii wɔ sauce a wɔde ka ho no mu. |
| Mayonnaise a wɔde yɛ nneɛma | Wɔde ngo ne nkesua a wɔayam na ɛyɛ mayonnaise ankasa. Enti, ahoɔdennuru ne srade pii wom. Mayonnaise nkaribo abien a wode gu sandwich anaa salad so no bɛma woanya calories pii wɔ w’aduan mu. |
| Chips ne microwave popcorn a wɔde ahyɛ mu | Ɛmo ne atoko yɛ nnuan a ahoɔden wom, nanso sɛ wɔde ngo kata so na wɔde nkyene gu mu a, ɛbɛyɛ nea ahoɔden nnim pii. Titiriw no, chips packet biako a efi sotɔɔ mu no srade ne calories pii wom. |
| Krak a wɔde yɛ krak | Wɔde esiam fitaa ne srade a hydrogen wom fã bi na ɛyɛ krak pii, na ɛma nipadua no nya aduannuru kakraa bi pɛ. |
| Nnuan a Wɔde Ayɛ Nwini | Aduan a wodi ntɛm ara te sɛ pizza, rolls, soseji, ne parathas a wohu wɔ aguadidan akɛse mu frigye mu no taa hyɛ calories hunu a srade ne calories pii wom no mu. |
Enti dɛn na yɛyɛ?
Afei ebia woredwene sɛ, "Oh, enti mintumi nni saa nneɛma a m'ani gye ho yi mu biara?" Dabi, ɛnte saa. Adeɛ a ɛho hia wɔ ha ne "dodoɔ ne mpɛn dodoɔ" (moderation).
Ɛho nhia sɛ wuyi nnuan a calorie nnim yi fi w’asetra mu koraa. Nanso, mma wɔnnyɛ w’aduan titiriw. Ɛnyɛ hwee sɛ wubedi kakraa bi bere ne bere mu . Nanso sɛ wudi sɛ wo su da biara da a, ɛde calorie a ɛho nhia bɛka wo nipadua ho, ama wo mu duru ayɛ kɛse, na abue kwan ama nyarewa te sɛ asikreyare ne srade a ɛdɔɔso.
Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛpaw nnuan a ahoɔdennuru pii wom, sen sɛ wobɛpaw calories hunu. Nhwɛsoɔ,
- Sɛ́ anka wobɛnom anonne a ɛyɛ dɛ no, nom nsu, nsu, anaa nnuaba mu nsu a wɔanhyehyɛ no dɛ.
- Sɛ́ anka wubedi chips packet biako no, di biribi te sɛ peanuts, peas, anaa nhabannuru salad.
- Di nnuaba a wɔayɛ no foforo sen sɛ wubedi paanoo.
Nsakrae nketenkete te sɛ eyinom betumi ama nsakrae kɛse aba w’akwahosan mu. Sɛ wopɛ sɛ wusua pii fa wo mu duru a wobɛhwɛ so anaa aduan pa a wubedi ho a, ɛho hia sɛ wokɔ wo duruyɛfo anaa aduannuru ho ɔbenfo nkyɛn .
Nkrasɛm a Wɔde Kɔ Fie
- ‘Empty calories’ kyerɛ nnuan a ɛma nipadua no ahoɔden (calories) nkutoo na ɛmma aduannuru biara te sɛ vitamin ne minerals.
- Nneɛma atitiriw a ɛma wonya calories hunu ne nnuan ne anonne a asikre pii wom na srade/ngo pii wom.
- Soda, anonne a ɛyɛ dɛ, keeki, bisket, nnuan a wɔde di ntɛmntɛm, ne nnuan a wɔayam no mu den ne eyi ho nhwɛso a eye sen biara.
- Sɛ́ anka wobetwa saa nnuan yi mu koraa no, ɛho hia kɛse sɛ wɔbɛto dodow ne mpɛn dodow a wodi no ano (moderation).
- Bɔ mmɔden bere nyinaa sɛ wobɛpaw nnuan a ahoɔden wom (nnuaba, nhabannuru, nsu a ɛho tew) sen sɛ wobɛpaw calories hunu.
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