Wo ne nufu mu kokoram ako bere tenten na mprempren wowɔ bɔne fafiri mu. Nea edi kan koraa no, eyi yɛ nkonimdi kɛse ma wo. Wubetumi anya ho anigye kɛse. Asɛmmisa kɛseɛ a ɛwɔ w'adwene mu seesei ne sɛ, "So ɛbɛsan aba? Dɛn na metumi ayɛ de asiw ano?" Nha wo ho. Wɔ nnuru a wo duruyɛfo akyerɛw ama wo no a wobɛnom ne nhwehwɛmu a wobɛyɛ no daa akyi no, nneɛma pii wɔ hɔ a w’ankasa wubetumi ayɛ. Ebia eyinom mu pii yɛ nea wunim.
Sɛ yɛbɛka no tiawa a, asetra kwan a ahoɔden wom koro no ara a ɛtew asiane a ɛwɔ hɔ sɛ obi benya nufu mu kokoram so no nso boa ma asiane a ɛwɔ hɔ sɛ kokoram bɛsan aba no so tew. Nhwehwɛmu ahorow a aba nnansa yi no asi eyi so dua. Wɔahu sɛ apɔw-mu-teɛteɛ a wɔyɛ no daa ne aduan a ahoɔdennuru, nhabannuru, nnuaba, aburow a wɔayam, ne nnuaba pii wom no bɔ obi ho ban fi kokoram a ɛbɛsan aba ho. Momma yɛnka eyi ho asɛm nkɔ akyiri.
So ɛho hia ankasa sɛ wobɛteɛteɛ w’apɔw mu?
Yiw, akyinnye biara nni ho. Mfaso horow a ɛda adi pefee wɔ apɔw-mu-teɛteɛ so.
Nhwehwɛmu kɛse bi a wɔyɛe wɔ afe 2020 mu daa no adi sɛ mmea a wɔteɛteɛ wɔn apɔw mu daa ansa na wɔahu sɛ wɔwɔ kokoram ne bere a wɔahu akyi no, asiane a ɛwɔ hɔ sɛ kokoram bɛsan aba bio na wɔawuwu no sua sen wɔn a wɔanyɛ saa no. Nea adesua no kamfo kyerɛ ni.
- Anyɛ yiye koraa no, fa wo ho hyɛ simma 150 ( nnɔnhwerew 2 1⁄2) apɔw-mu-teɛteɛ a emu yɛ den mu dapɛn biara. (e.g., nantew a ɛyɛ ntɛmntɛm, sakre so a wɔtra) .
- Anyɛ yiye koraa no, fa wo ho hyɛ apɔw-mu-teɛteɛ a ɛhyɛ ntini mu den mu nna abien dapɛn biara (sɛ nhwɛso no, mu duru a wɔma so, yoga) .
Fa no sɛ, wubetumi adu botae yi ho denam nantew a wobɛnantew ntɛmntɛm simma 30 da biara, nnafua 5 dapɛn biara no so. Ɛno nyɛ den saa, ɛnte saa? Nea ɛyɛ nwonwa ne sɛ mmea a wɔantumi anni saa botae ahorow yi ho koraa mpo no, wɔda so ara nyaa nneɛma pa ara . Eyi kyerɛ sɛ nneyɛe nketenkete mpo betumi anya nkɛntɛnso kɛse.
Ɔkwan bɛn so na wofi ase yɛ apɔw-mu-teɛteɛ bere a wɔasa yare no akyi?
Ebia kokoram ne n’ayaresa nti wo nipadua abrɛ paa. Enti obiara nhwɛ kwan sɛ wubetu mmirika a ɛyɛ den prɛko pɛ. Nanso sɛ wubefi ase ketewaa bi ne ade a ɛho hia sen biara. Momma yɛnhwɛ sɛnea yebefi eyi ase wɔ pon a ɛwɔ ase ha no so.
| Adeyɛ a Ɛsɛ sɛ Woyɛ | Dɛn nti na ɛho hia? (Nea Enti a Ɛho Hia) |
|---|---|
| Fi ase ketewaa bi. | Simma 15 pɛ nantew da biara mpo betumi ayɛ nea mfaso wɔ so. Ebetumi ayɛ den sɛ wubefi ase ateɛteɛ w’apɔw mu denam ɔbrɛ a ayaresa de ba no so. Nanso sɛ wufi ase ketewaa bi a, wubenya ahoɔden de ayɛ pii bere a bere kɔ so no. |
| Wo ne wo duruyɛfo nkasa. | Eyi yɛ ade a ɛsɛ sɛ wɔyɛ. Mma wo werɛ mmfi da sɛ "wobɛhwehwɛ aduruyɛ mu afotu ansa na woafi apɔw-mu-teɛteɛ ase" saa bere yi. Bisa w’aduruyɛfo kuw no apɔw-mu-teɛteɛ dodow a wo nipadua betumi adi ho dwuma mprempren no ho asɛm. |
| Mma nnya anidaso kɛse. | Ebia na woyɛ obi a otu mmirika ntɛmntɛm ansa na wɔreyɛ wo aduru. Nanso nhwɛ kwan sɛ wobɛtu mmirika saa ahoɔhare no mprempren. Ma wo nipadua no bere ma ɛsa yare. Ɛno yɛ ade a ɛfata. |
| Hwɛ wo nnompe ne wo nkwaa so yiye. | Ayaresa ahorow bi, titiriw nnuru a wɔde sa yare no betumi ama nnompe ayɛ mmerɛw. Enti, fi ase denam dwumadi ahorow te sɛ nantew ne asuguare so sen sɛ wode apɔw-mu-teɛteɛ te sɛ mmirikatu ne ahuruhuruw, a ɛma asiane a ɛwɔ hɔ sɛ wobɛbubu no yɛ kɛse. |
| Hwɛ sɛnea wobɛkari pɛ. | Wɔ nnuru a wɔde sa yare akyi no, nnipa binom betumi ayɛ wɔn akwaa a ɛyɛ mmerɛw anaasɛ wɔn ho bɛtɔ wɔn (neuropathy). Eyi betumi aka kari pɛ. Enti, hwɛ yiye wɔ apɔw-mu-teɛteɛ a asiane wom sɛ wobɛhwe ase ho. Sakraman a wɔde teɛteɛ apɔw mu a wobɛtra no yɛ nea ahobammɔ wom sen sɛ wobɛtu mmirika wɔ afiri a wɔde tu mmirika so. |
| Yɛ apɔw-mu-teɛteɛ a ɛma ahoɔden. | Eyinom betumi ama nsakrae kɛse aba wo da biara da asetra mu. Adanse wɔ hɔ a ɛkyerɛ sɛ saa apɔw-mu-teɛteɛ yi brɛ ɔbrɛ, adwennwen ase, na ɛma asetra ne nipadua dwumadi tu mpɔn. |
Dɛn na ɛsɛ sɛ yehu fa aduan ne anonne ho?
Okay, afei momma yɛnka aduan ne anonne ho asɛm. Nneɛma atitiriw a ɛsɛ sɛ yɛkae wɔ ha ne:
Di nnuaba pii , nhabannuru a starch nnim (titiriw nhaban momono ne nhabannuru te sɛ kabege, broccoli, cauliflower), ne aburow a wɔayam. To anonne a asikre wom ne nnuan a wɔde aduru a ɛyɛ dɛ wom ano hye .
Nhwehwɛmu kɛse bi a wɔyɛe wɔ ayarehwɛfo 250,000 a wɔwɔ United States wɔ mfe 30 mu no daa no adi sɛ mmea a wodii nnuaba ne nhabannuru pii no wuwu wɔ nufu mu kokoram mu no so tew kɛse sen wɔn a wodii kakraa bi no.
Wɔahu sɛ mfaso horow yi fi nhaban momono ne nhabannuru a ɛyɛ mmeamudua te sɛ kabege, broccoli, cauliflower, ne Brussels sprouts titiriw.
Momma yɛnhwɛ nea yebedi ne nea ɛsɛ sɛ yɛto ano hye .
| Aduan Ahorow a Wɔde Di Dwuma | Nhwɛsode & Nea Ɛsɛ sɛ Wohu |
|---|---|
| Nneɛma a ɛsɛ sɛ wodi pii | |
| Cruciferous Nnuadewa a Wɔde Yɛ Nnuadewa | Kabege, kɔfi, broccoli, kale, radishes. Bɔ mmɔden sɛ wode eyinom mu kakraa bi bɛka w’aduan ho da biara da. |
| Nnuadewa a ɛyɛ ahabammono | Nhaban momono biara te sɛ spinach, kale, spinach, ne nea ɛkeka ho Eyinom wɔ nneɛma a ɛko tia ɔyare mmoawa pii. |
| Nnuadewa a wɔayam no yiye ne fiber | Aburow a wɔde aburow ayɛ, buckwheat, oats, atoko. Wɔahu sɛ aduan a ahoɔdennuru pii wom a wodi no ma asiane a ɛwɔ hɔ sɛ obi bewu no so tew. |
| Soya | Tofu, Edamame, na ɔte saa. Ɛwom sɛ na adwene a ɛnteɛ wɔ soya ho kan de, nanso mprempren nhwehwɛmu kyerɛ sɛ soya betumi atew asiane a ɛwɔ hɔ sɛ kokoram bɛsan aba no so. |
| Nneɛma a ɛsɛ sɛ yɛto ano hye anaasɛ ɛsɛ sɛ yɛkwati | |
| Nnuan a glycemic index a ɛkɔ soro (High Glycemic Load) . | Eyinom ma asikre dodow a ɛwɔ mogya mu no kɔ soro ntɛmntɛm. Sɛ nhwɛso no: anonne a asikre wom, nnuan a ɛyɛ dɛ, abodoo fitaa, nnuan a wɔayɛ te sɛ chips, donuts. |
| Nam kɔkɔɔ ne nam a wɔayɛ ho adwuma | To nam kɔkɔɔ te sɛ nantwinam, mprako nam, ne mpapo nam ano hye. Kwati nam a wɔayɛ ho adwuma te sɛ soseji ne bacon koraa. |
| Nsaden | Nsã a wɔbɛkwati no ho hia yiye na ama asiane a ɛwɔ hɔ sɛ kokoram bɛsan aba no so atew. |
Dɛn nti na wo mu duru a ɛfata a wobɛkɔ so akura mu ho hia saa?
Sɛ woyɛ eyinom nyinaa, a apɔw-mu-teɛteɛ daa ne aduan pa a wudi ka ho a, ɛbɛyɛ mmerɛw nso ama wo sɛ wobɛkɔ so ayɛ wo mu duru a ɛfata. Eyi ho hia yiye wɔ nufu mu kokoram akyi.
Nhwehwɛmu ada no adi pefee sɛ nipadua mu duru (BMI), anaasɛ mu duru a ɛkɔ soro, bere a wɔahu kokoram akyi no ne nea enye a efi mu ba no wɔ abusuabɔ .
Enti, bɔ mmɔden biara sɛ wobɛkwati sɛ wo mu duru bɛkɔ soro na woakura mu duru a ɛfata ma wo tenten. Amerika Asoɛe a Ɛhwɛ Kokoram Ho Nhwehwɛmu So (AICR) nyansahyɛ ahorow a ɛfa kokoram ano a wosiw ho no ho hia saa ara ma mo a mo ho atɔ mo wɔ kokoram mu no. Nyansahyɛ ahorow no te sɛ nea edidi so yi ara kwa:
- Kura mu duru a ɛfata mu.
- Yɛ apɔw-mu-teɛteɛ.
- Di aburow a wɔayam, nhabannuru, nnuaba, ne atoko (te sɛ bankye ne chickpeas) pii.
- To anonne a asikre wom, nnuan a wɔde di ntɛmntɛm, ne nnuan a wɔayɛ no foforo a srade, starch, ne asikre pii wom ano hye.
- To nam kɔkɔɔ (nantwinam, mprako nam) ano hye.
- Kwati nam a wɔayɛ no foforo ne nsa.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ wɔsa nufu mu kokoram wie a, apɔw-mu-teɛteɛ daa ne aduan pa a wobedi ho hia na ama asiane a ɛwɔ hɔ sɛ kokoram bɛsan aba no so atew.
- Ansa na wubefi apɔw-mu-teɛteɛ nhyehyɛe biara ase no, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa na ama woahu nea ɛfata wo.
- Mfi ase kɛse prɛko pɛ, fi ase wɔ biribi ketewaa bi so, te sɛ nantew simma 15-30 da biara. Nkakrankakra wobɛnya ahoɔden.
- Tew asikre, nnuan a wɔayɛ, ne nam kɔkɔɔ so, na fa nhabannuru (titiriw kabege ne broccoli), nhaban momono, nnuaba, ne aburow a wɔayam no yiye ka w’aduan ho.
- Ɛho hia sɛ wobɛkɔ so akura mu duru a ɛfata mu ma wo tenten. Kwati sɛ wobɛma wo mu duru ayɛ kɛse.
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