Woabrɛ sɛ wubedi nnuan koro no ara na ama srade a ɛwɔ wo mu no so atew? Sɔ nnuan foforo 10 yi hwɛ!

Nkwa yɛ tiaa dodo sɛ wobɛkɔ so akɔhyɛ aduan a ɛyɛ mfonoe koro no ara mu. Ebia woayɛ wo su sɛ wubedi nnuan kakraa bi a ɛma koma nya ahoɔden na ama woatumi asiw wo srade a ɛwɔ wo mu no so. Nanso sɛ wodi oatmeal anɔpaduan, aburow a wɔde nhabannuru koro no ara di awia aduan, ne salmon a wɔde paanoo ayɛ anwummere aduan... so ɛnyɛ mfonoe wɔ bere bi akyi? Sɛ wubetumi akyere wo da biara da aduan mpo agu wo tirim a, bere aso sɛ woyɛ nsakrae wɔ w’adidi mu.

Mfaso kɛse foforo wɔ so sɛ wobɛsesa w’aduan wɔ saa kwan yi so. Sɛ wopaw nnuan ahorow a, wotrɛw aduannuru a wo nipadua nya da biara da ne dapɛn biara no mu. Enti, hwɛ aduan ho adwene foforo 10 yi a ɛbɛma wo koma anya apɔwmuden bere a ɛbɛma wo dɛ nso ayɛ yiye no.

Momma yɛnsɔ nneɛma foforo yi nhwɛ sen sɛ wubedi aduan a wotaa di no?

Sɛ́ anka wubedi nnuan a wotaa di a eye ma wo srade no, ma yɛnhwɛ nnuan bi a ɛno nso yɛ nea ahoɔden wom, nanso ɛsono nea ɛyɛ dɛ. Wubetumi anya adwene pa afi saa pon yi so.

Ɔkwan bɛn so na wode nnuan foforo yi di dwuma?

Okay, seesei woanya adwene bi wɔ nnuan foforo bi ho. Afei ma yɛnhwɛ sɛnea yɛde eyinom bɛka yɛn aduan ho.

Ngo & Bɔta a Wɔde Yɛ Adwuma

Avocado Ngo: Eyi wɔ dɛ a ɛyɛ dɛ na ɛyɛ bɔta. Wubetumi de adi dwuma wɔ baabiara a wode ngodua ngo bedi dwuma, te sɛ salad dressing, pesto, ne nhabannuru a wɔde noa mu. Nea ɛma ɛyɛ soronko ne sɛ, te sɛ ngodua ngo no, srade a ɛyɛ monounsaturated, ‘srade pa’ bi a eye ma koma no dɔɔso. Ebetumi aboa ma wo srade bɔne (LDL srade) so atew na aboa ma woadi mogya mmoroso so. Ɛsan nso wɔ vitamin E , a ɛboa ma ɔfe a ɛwɔ nipadua no mu no so tew.

Almond Butter: Eyi yɛ dɛ kakra sen peanut butter. Ɛyɛ fɛ yiye sɛ wɔbɛtrɛw mu wɔ paanoo so, wɔde nnuannuru ahyɛ mu ma ayɛ oatmeal, anaasɛ wɔde aka smoothie ho. Hwɛ hu ara sɛ wobɛpaw brand a almond nkutoo na ɛwom sɛ ade a wɔde yɛ.

Veggies, Aba & Nnuadewa

Parsnips: Eyinom yɛ nhabannuru a ɛwɔ karɔt abusua no mu. Wɔwɔ dɛ kakra bere a wɔanoa no. Wobetumi atwitwa mu ayɛ no gravies, soups, ne stews. Anaasɛ wobetumi ahyew na wɔadi. Fiber pii wɔ mu , a ɛboa ma srade a ɛwɔ wo mu no so tew na ɛma wo ho yɛ wo hyew bere tenten.

Black Lentils: Ɛsono sɛnea ɛyɛ dɛ sen yɛn lentils a yɛtaa yɛ no. Ɛyɛ papa sɛ wode bɛka salad ne soup ho efisɛ ɛnyɛ nea ɛpaapae bere a wɔanoa awie no. Protein ne fiber pii wɔ mu .

Hemp Aba: Eyinom wɔ dɛ a ɛyɛ nnuaba. Wobetumi de apete yogurt, salad, ne akutu so. Protein bɛyɛ gram 10 na ɛwɔ nkaribo 3 mu . Magnesium , a ɛtew komayare ho asiane so nso wɔ mu.

Quinoa Flakes: Sɛ woabrɛ sɛ wubedi oats da biara a, yɛ quinoa akutu anɔpa. Ɛyɛ ntɛm yɛ te sɛ oats. Fa quinoa flakes kuruwa 1/3 ne sinamon kakraa bi gu nsu kuruwa biako mu na woakanyan kosi sɛ ɛbɛyɛ den. Fa nnuaba ne aba a w’ani gye ho gu so.

Nsã & Afoforo

Matcha Tea: Wɔnam tii ahaban no nyinaa a wɔyam so na ɛyɛ eyi. Enti, ɛwɔ antioxidant ``(EGCG)`` bɛyɛ mpɛn 137 sen tii ahabammono a wɔtaa de di dwuma. Saa antioxidants ``(catechins)`` yi ma mogya mmoroso ne cholesterol dodow tu mpɔn. Wubetumi anom denam nsu a ɛyɛ hyew a wode bɛyɛ, de ahyɛ smoothie mu, anaasɛ wode ayɛ ice cream so.

Plantains: Eyinom sõ kakra na ɛyɛ starchier sen banana a yedi daa no. Ɛyɛ papa sɛ wobedi wɔn a wɔanoa sen sɛ wobedi wɔn a wɔannoa. Wɔyɛ papa ma gravies a wɔde yɛ den, de ka curry ho, grilling, ne frying. Sɛ ɛberee koraa (sɛ honam ani yɛ tuntum a) ɛyɛ dɛ na wobetumi de ahyɛ smoothie ne pancakes mu. Potassium a wɔde yɛ nneɛmaEsiane sɛ ɛdɔɔso nti, ɛho hia paa ma koma ntini no dwumadi.

Soba Noodles: Wɔde buckwheat, aburow a gluten nnim na ɛyɛ eyinom. Nanso, awi esiam wɔ soba noodles bi mu, enti sɛ wo ho nyɛ wo hyew wɔ gluten ho a, kenkan nea wɔakyerɛw so. Wobetumi de adi dwuma te sɛ pasta foforo biara, bere a wɔanoa na wɔde nsuonwini ahohoro awie no.