So wo duruyɛfo aka akyerɛ wo sɛ wo srade a ɛwɔ wo mu no dɔɔso kakra? Sɛ ɛba saa a, ade a edi kan a nnipa pii susuw ho na wɔyɛ ne sɛ wobeyi ngo ne srade afi wɔn aduan mu koraa. Wosusuw sɛ, "Ngo a wodi na ɛde eyi ba, enti nnni ngo." Nanso so wunim, sɛnea aduannuru ho abenfo kyerɛ no, ngo ahorow nyinaa a wubeyi afi hɔ mpofirim no bɛpira mmɔden a wobɔ sɛ wobɛtew wo srade so no so kɛse. Sɛ ɛba srade so a, nea ɛho hia sen biara ne sɛ wobɛpaw dodow ne su a ɛfata .
Dɛn nti na srade/ngo ho hia ma yɛn nipadua?
Esiane sɛ abusuabɔ bi da mogya mu srade dodow ne srade a ɛwɔ nnuan a yedi mu ntam nti, ebia wubesusuw sɛ srade a wubetwa afi w’aduan mu koraa ne ade a eye sen biara a ɛsɛ sɛ woyɛ. Cholesterol a ɛdɔɔso yɛ ade a ɛde tebea horow a emu yɛ den te sɛ komayare ne ɔyare a ɛma obi hwe ase ba. Nanso abenfo ka sɛ aduan ho anohyeto a ɛtra so saa no nye mma wo.
"Ade a enye koraa a wubetumi ayɛ ama wo koma ne w'akwahosan nyinaa ne sɛ wubeyi srade afi w'aduan mu koraa. Ɛyɛ den ma wo sɛ wobɛsakra wo ho akɔ aduan a srade nnim mu, na ɛnyɛ papa mma w'akwahosan ."
Sɛ yɛbɛka no tiawa a, srade ho hia na ama yɛn nipadua no ayɛ adwuma yiye. Srade ahorow bi , titiriw omega-3 srade, ye ma wo koma yiye ankasa. Wɔboa nso ma wɔde vitamin ahorow a ɛma srade te sɛ vitamin A, D, E, ne K kɔ nipadua no nyinaa mu na ɛtwetwe. Ɛnyɛ ɛno nko, na mmom srade nso ma yɛn nipadua nya ahoɔden, anaa calories.
Ɛno da nkyɛn a, srade boa ma aduan bi yɛ dɛ ne ne hua, na ɛboa ma wote nka sɛ "woayɛ ma" bere a woadi awie no. Susuw ho hwɛ, so wubetumi akɔ so adi aduan a srade biara nni mu? Ɛnte nka sɛ ɛma abotɔyam, ɛnte saa? Enti, sɛ́ anka wobɛtwitwa srade mu koraa no, ɛho hia kɛse sɛ wobɛpaw nea ɛfata.
Ngo bɛn na eye sen biara a ɛsɛ sɛ wode di dwuma bere a worenoa aduan na ama srade a ɛwɔ mogya mu no so atew?
Sɛnea ɛbɛyɛ na yɛadi srade dodow so no, ɛho hia sɛ yɛto srade dodow a yedi so, na yɛpaw srade a ɛfata nso bere a yɛrenoa aduan no. Yebetumi akyekyɛ srade a yɛde di dwuma wɔ nneɛma te sɛ bɔta, margarine, ne afifide mu ngo mu no mu akuw atitiriw abien: srade pa (srade a enni mu) ne srade bɔne (srade a ɛyɛ den ne trans fat).
| Srade ahorow | Nkyerɛkyerɛmu ne nnuan a ɛka ho |
|---|---|
| Srade Pa (Srade a Ɛnyɛ Aduru) . | Eyinom ye ma koma no. Wɔmma mogya ntini no nsiw. Eyi ne ɔkwan a ɛsɛ sɛ yɛde di dwuma titiriw. - monounsaturated fat: Ngodua ngo, canola ngo, sesame ngo, avocado ne avocado ngo, nnuaba te sɛ atoko ne ne ngo. - polyunsaturated fat: atoko ngo, owia aba ne ngo, soyabean ne soyabean ngo, mpataa ngo. |
| Srade Bɔne (Saturated & Trans Fat) . | Eyinom ma asiane a ɛwɔ hɔ sɛ mogya ntini besiw no yɛ kɛse. Ɛsɛ sɛ wɔtew wɔn a wɔde di dwuma no so kɛse. - Srade a ɛyɛ den: Nam a srade pii wom, nufusu a srade wom (bɔta, kyiisi, ice cream), akutu ngo , nnuadewa ngo. - Trans fat: Nnuan a wɔayɛ ho adwuma te sɛ stick margarine, shortening, biscuit a wɔtɔ wɔ sotɔɔ mu, crackers, ne pastries. (Mpɛn pii no, trans fat nni ngo a wɔde noa aduan mu.) |
Nea ɛsɛ sɛ wuhu pɔtee fa yɛn akutu ngo no ho
Sɛnea wubetumi ahu no, wɔkyekyɛ akutu ngo mu sɛ ‘srade bɔne’. Nea enti a ɛte saa ne sɛ srade a ɛyɛ dɛ pii wɔ akutu ngo mu . Nanso asɛm bi a ɛho hia wɔ hɔ a ɛsɛ sɛ yɛte ase wɔ ha. Esiane sɛ akutu ngo yɛ ade a efi afifide mu nti, srade nni mu . Nanso esiane sɛ srade a ɛdɔɔso pii wom te sɛ biribi foforo biara nti, ɛsɛ sɛ wodi akutu ngo sɛnea ɛsɛ . Bere a ɛnsɛ sɛ wugyae koraa no, nyansa wom sɛ wobɛkwati sɛ wobɛnom boro so.
Yɛn nipadua no ma srade ne srade dodow a ehia. Enti, ɛho nhia sɛ wonya eyinom pii fi abɔnten. Yɛnhia trans srade koraa.
Nsonsonoe ankasa a ɛda ngo pa ne ngo bɔne ntam
Nokwarem no, ngo dodow no ara a yɛde noa aduan no yɛ srade pa ne srade bɔne a wɔde afrafra. Sɛ nhwɛso no, wobu ngodua ngo sɛ ngo "pa", nanso srade a ɛyɛ den (srade bɔne) bi nso wɔ mu. Saa ara nso na wobu bɔta sɛ "bɔne," nanso srade a ɛnyɛ den (srade pa) bi nso wɔ mu. Sɛ́ ebia ngo bi ye anaasɛ enye no gyina srade ko a ɛwɔ mu pii so.
Nanso kae sɛ, esiane sɛ ngo bi "ye" nti, ɛnkyerɛ sɛ wubetumi de adi dwuma aboro so. Saa a wobɛyɛ no remmoa mma srade a ɛwɔ mogya mu no so ntew.
Ngo pa mpo (te sɛ ngodua ngo) betumi de srade ne calories a ɛho nhia aka wo nipadua ho bere a wodi no sɛnea ɛsɛ no. Te sɛ bɔta no, ngodua ngo nso wɔ calories. Sɛ wɔde calories a ɛho nhia ka nipadua no ho a, nipadua no mu duru kɔ soro. Sɛ́ obi mu duru boro so no yɛ ade titiriw foforo a ɛde komayare ba.
Enti ngo ahorow bɛn na ɛsɛ sɛ wode sie wɔ adididan mu?
Okay, enti ngo ahorow bɛn na ɛsɛ sɛ yɛde di dwuma bere a yɛrenoa aduan no na ama srade a ɛwɔ mogya mu no so atew?
- Sɛ wopɛ sɛ wonoa aduan wɔ ɔkwan a ɛkɔ akyiri so a: Ɛyɛ papa sɛ wode ngo a srade a ɛnyɛ den pii wom na etumi gyina ɔhyew a ɛkɔ soro ano wɔ wo dan mu. Nhwɛso ahorow bi ne nhabannuru ngo, canola ngo, ne owia-nsoromma ngo. Eyinom bo nyɛ den na wobetumi de ayɛ nnuan ahorow.
- Sɛ wopɛ dɛ titiriw bi a: Wubetumi nso de nneɛma te sɛ avocado ngo ne almond ngo adi dwuma.
- Ɛfa Ngodua Ngo ho: Wubetumi de ngodua ngo anoa aduan. Nanso, ɛnsɛ sɛ wɔde ngo te sɛ ngodua ngo a ɛnyɛ ɔbaabun, sesame ngo, ne walnut ngo to ɔhyew kɛse mu. Ɛnyɛ den sɛ wɔhyew, na ɛhwere wɔn nneɛma ne wɔn dɛ. Eyinom yɛ nea eye sen biara sɛ wɔde bedi dwuma wɔ salad mu anaasɛ sɛ wɔde gu nhabannuru a wɔanoa so.
Sɛ akutu ngo ne mmɛw ngo da nkyɛn a, afifide mu ngo afoforo ne nea abenfo kamfo kyerɛ kɛse. Nanso ɛno nkyerɛ sɛ ɛsɛ sɛ wugyae bɔta anaa margarine koraa. Nea ɛho hia ne sɛ wobɛto wɔn a wode bedi dwuma no ano hye .
Okay, afei momma yɛnnoa aduan wɔ ɔkwan bi so a ɛbɛma srade a ɛwɔ nipadua mu no so atew!
Akwan kakraa bi wɔ hɔ a ɛnyɛ den a wobɛfa so atew srade bɔne a ɛwɔ w’aduan mu so.
- Fa nea ennu nea aduannoa no hwehwɛ: Sɛ nhwɛso no, sɛ keeki ho nhyehyɛe bi hwehwɛ sɛ wode bɔta kuruwa 1/2 di dwuma a, ɛsɛ sɛ wode bɔta kuruwa 1/4 ne ngo a ɛyɛ papa kuruwa 1/4 di dwuma.
- Fa nneɛma a ahoɔden wom si ananmu: Fa biribi te sɛ canola ngo si shortening ananmu.
- Fa nneɛma a srade nnim si ananmu: Sɛ woreyɛ nneɛma te sɛ pancakes ne muffin a, wubetumi de apɔw-mu-teɛteɛ a asikre nnim anaa yogurt a srade nnim asi ngo a ɛwɔ aduan no mu no fã bi ananmu.
Nneɛma a mfaso wɔ so a wubetumi de asi ananmu ni.
| Sɛ́ anka eyinom bɛba no... | Sɔ eyinom hwɛ... |
|---|---|
| 1 kuruwa a ɛyɛ sour cream | Helafo yogurt a srade nnim anaa nufusu a wɔayam no kuruwa 1 |
| Bɔta tablespoon biako a wɔde bɛhyew | Bɔta teaspoon 1 + canola/nnuaba mu ngo foforo teaspoon 1 1/2 |
| Bɔta kuruwa 1/2 a wɔde bɛto paanoo | 1/2 kuruwa canola anaa afifide mu ngo anaa Canola ngo kuruwa 1/4 + banana a wɔayam kuruwa 1/4 anaa Canola ngo kuruwa 1/4 + apɔw-mu-teɛteɛ a asikre nnim kuruwa 1/4 |
| Bɔta kuruwa 1/2 a wɔde yɛ brownies | Ngo kuruwa 1/4 + plum a ayow a wɔatwitwa nkaribo 3 |
| Nufusu a wɔayam no yiye kuruwa 1 | 1 kuruwa 1% nufusu a srade nnim anaa Nufusu a efi afifide mu te sɛ soya nufusu/almond nufusu |
Ɔkwan biara a wobɛfa so no, nea efi mu ba no yɛ ade koro: srade bɔne (saturated ne trans fats) dodow a wode ka w’aduan ho a wobɛtew so.
Nkrasɛm a Wɔde Kɔ Fie
- Srade ho hia na ama wo nipadua no anya apɔwmuden, enti nyi srade mfi w’aduan mu koraa.
- Ade a ɛho hia sen biara ne sɛ wobɛpaw srade pa (srade a ɛnyɛ den) na woatew srade bɔne (srade a ɛyɛ den ne trans) a wodi so sɛnea wubetumi.
- Ɛsɛ sɛ wɔde ngo pa mpo di dwuma wɔ ɔkwan a ɛfata so, efisɛ ahoɔdennuru pii nso wɔ mu. Sɛ wɔde di dwuma dodo a, ebetumi ama obi mu duru ayɛ kɛse.
- Kenkan nnuan a wɔayɛ no foforo a wɔatɔ wɔ sotɔɔ mu (biscuit, pastry) a wɔakyerɛw so na hwɛ sɛ trans fat wom anaa .
- Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ wo srade dodow ne w’aduan ho a, wo ne wo duruyɛfo nkasa bere nyinaa .
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