Sɛ wohu sɛ obi anya asikreyare a, osusuw sɛ aduan a ɛyɛ dɛ a obedi no yɛ dae. Ɛyɛ ade a ɛfata sɛ wubesusuw sɛ, "Dɛn na mɛdi mprempren?" Nanso ɛnte saa. Aduan pɔtee biara nni hɔ ankasa a obi a ɔwɔ asikreyare ntumi nni. Ade a ɛho hia sen biara ne sɛ wobɛma w’adwene akɔ aduan dodow a wobɛfa so, wobɛkari pɛ wɔ w’aduan mu, na woama carbohydrates dodow a ɛwɔ aduan biara mu no ayɛ pɛ.
Ma yɛnhwɛ sɛnea yɛbɛyɛ saa nneɛma yi pɛpɛɛpɛ. Nea ɛbɛyɛ na yɛaboa wo no, yɛbɛka aduannoa ho nyansahyɛ ahorow bi a ɛyɛ mmerɛw yiye, ɛyɛ dɛ, na ahoɔden wom a wubetumi ayɛ anɔpa, awia, ne anwummere aduan nso ho asɛm.
Nneɛma 4 a ɛsɛ sɛ wokae bere a woreyɛ adidi
Saa afotu yi bɛboa wo ma woadi wo asikreyare ne w’aduan ho dwuma yiye.
1. Hwɛ asikre dodow a ɛwɔ wo mogya mu daa. Eyi ne ɔkwan a eye sen biara a wobɛfa so ahu sɛnea nnuan ahorow ka asikre dodow a ɛwɔ wo mogya mu no. Sɛ nhwɛso no, asikre dodow a ɛwɔ wo mogya mu no betumi ayɛ soronko da koro a wudi aburow ne da foforo a wudi nhabannuru salad nkutoo. Sɛ wuhu nsonsonoe yi wie a, ɛbɛyɛ mmerɛw ama wo sɛ wobɛsakra w’aduan.
2. Tow carbohydrates dodow a wudi wɔ adidi biako mu no ano hye. Wɔtaa kamfo kyerɛ sɛ obi a ɔwɔ asikreyare nni carbohydrates bɛyɛ gram 45-75 wɔ aduan biako mu, mprɛnsa da biara. Nanso, dodow yi betumi ayɛ soronko a egyina w’akwahosan tebea so. Enti, wo ne wo duruyɛfo nkasa mfa dodow a ɛfata ma wo ho asɛm.
3. Ma carbohydrates, fiber, ne protein kari pɛ. Ɔkwan a ɛyɛ mmerɛw a wɔfa so yɛ eyi ne "plate kwan." Susuw wo prɛte no ho hwɛ.
- Fa (1/2): Fa nhabannuru hyɛ prɛte no ma. (Nhwɛso: ahabammono, kabege, bankye, karɔt, kukuruku)
- Mprɛte no nkyem anan mu biako (1/4): Fa carbohydrate hyɛ mu ma. (Nhwɛso: aburow a ɛyɛ bruu, chickpeas, bankye a ɛyɛ ahabammono, paanoo a wɔde aburow ayɛ)
- Bere a aka (1/4): Fa protein fibea pa hyɛ mu ma (e.g. mpataa, akokɔ a ne honam ani nnɔ, nam a ɛnyɛ den, tofu, nkesua) .
- Nea ɛka eyi ho no, wubetumi de nnuaba ketewaa bi, nufusu a srade nnim kuruwa biako, anaa yogurt aka ho, a egyina wo botae a wowɔ sɛ wubenya carbohydrate so.
4. Paw srade a ahoɔden wom. Srade a efi afifide mu te sɛ nnuaba, avocado, mpataa, ne ngodua yɛ kɛse. Tew srade a ɛwɔ nam, bɔta, kyiisi, ne nufusu afoforo mu sɛnea wubetumi biara. Kae sɛ, ɛwom sɛ akutu yɛ afifide de, nanso srade a ɛdɔɔso nso wom.
Ade a ɛho hia sen biara: Sɛ carbohydrate a ɛwɔ aduannoa ho nyansahyɛ bi mu wɔ asɛm yi mu no sua sen dodow a wo duruyɛfo akyerɛw ama wo no a, fa carbohydrate kakra ka saa aduan no ho. Wobetumi ayɛ eyi denam biribi te sɛ yogurt a srade nnim, nufusu kuruwa, nnuaba, nhabannuru, anaa paanoo a wɔde aburow ayɛ a wɔde bɛka ho no so.
Nnuan a wɔyɛ no ntɛm a wɔde yɛ anɔpaduan
| Anɔpa aduane | Carbohydrates (gram) a ɛwɔ nipadua no mu . | Protein (gram) . | Fiber (gram) . |
|---|---|---|---|
| Egg Wrap a Wɔde Bɔ Nkwaa | ~30 | ~18 | ~6 |
| Berry Yogurt Kuruwa a protein pii wom | ~47 | ~22 | ~10 |
| Peanut Bɔta ne Jam Muffin (PB&J Muffin) . | ~47 | ~10 | ~7 |
Sɛnea wɔyɛ Egg Wrap
Fa ɛmo 1 ne ɛmo fitaa 2 (anaasɛ kuruwa 1/4 a wɔde besi ɛmo ananmu) fra kyɛnsee a ɛnyɛ den mu. Fa ɛmo a wɔde afra no petepete tortilla a wɔde aburow ayɛ so na sɛ wopɛ a, fa tomato a wɔatwitwa, ayɛyɛde a ɛyɛ ahabammono, avocado a wɔayam, ne kyiisi a srade nnim kakra gu so. Fa microwave gu mu bɛyɛ sikɔne 20, bobɔ mu, na nya anigye.
Sɛnea wɔyɛ Berry Yogurt Bowl a protein pii wom
Fa Helafo yogurt a wɔmfa nnuru nhyɛ mu kuruwa 1 fra ɛwo teaspoon 1 ne sinamon kakraa bi. Fa nnuaba a wopɛ (strawberry, blueberries) kuruwa 1/2 ne aburow a ahoɔdennuru pii wom kuruwa 1/2 gu so.
Nnuan ho nyansahyɛ ahorow a ɛnyɛ den a wɔde yɛ awia aduan
| Awia aduane | Carbohydrates (gram) a ɛwɔ nipadua no mu . | Protein (gram) . | Fiber (gram) . |
|---|---|---|---|
| Tuna Salad a wɔde yɛ nneɛma | ~35 | ~54 | ~6 |
| Tomato ne Cheese Sandwich (Kiisi a Wɔayam) . | ~60 | ~27 | ~8 |
| Bean & Cheese Burrito wɔ Simma 3 mu | ~50 | ~24 | ~10 |
Sɛnea wɔyɛ tuna salad
Tow tuna a wɔahoro no toa 1 ne Italiafo vinaigrette salad dressing a emu yɛ hare tablespoons 3. Fa tomato a wɔatwitwa kuruwa 1/2 ne nnuaba kakraa bi anaa ngodua a wɔatwitwa gu mu. Fa akutu a wɔahohoro no yiye bɛboro nkuruwa 2 ma na fa krak a wɔde aburow a wɔayam no nyinaa ayɛ.
Sɛnea wɔyɛ bean ne cheese burrito wɔ simma 3 mu
Fa tortilla a wɔayam no yiye gu microwave mu simma 30 na ama ayɛ mmerɛw. Fa kyiisi a srade nnim a wɔayam no kuruwa 1/3, bankye a wɔayam no foforo kuruwa 1/2, sour cream a srade nnim tablespoon 1, salsa tablespoon 1, ne ayɛyɛde anaa tomato a ɛyɛ ahabammono kakraa bi a wɔatwitwa gu so. Bobɔw na fa ma no hyew.
Nnuan ho nyansahyɛ ahorow a ɛyɛ dɛ a wɔde yɛ anwummere aduan
| Adidie | Carbohydrates (gram) a ɛwɔ nipadua no mu . | Protein (gram) . | Fiber (gram) . |
|---|---|---|---|
| Salsa Chili - Nnuadewa anaa Turkey | ~43 | ~22 | ~12 |
| Teriyaki Salmon a wɔfrɛ no Salmon | ~42 | ~29 | ~5 |
| Nnua a Wɔde Yɛ Spaghetti | ~60 | ~18 | ~9 |
Sɛnea wɔde teriyaki sauce yɛ salmon
Fa teriyaki sauce bɛyɛ teaspoons 2 petepete salmon asinasin no so na fa to gya mu wɔ fononoo mu. Bɛyɛ simma 4 akyi no, dannan mpataa no asinasin no, fa teriyaki sauce tablespoon foforo ka ho, na fa to gya mu kosi sɛ mpataa no bɛnoa awie. Fa aburow a ɛyɛ bruu a wɔanoa kuruwa 3/4 ne nhabannuru te sɛ broccoli a wɔayam. Wubetumi de apataa foforo anaa akokɔ a ne were mpo asi salmon ananmu.
Sɛnea wɔde nsenia yɛ spaghetti
Noa spaghetti a wɔayam no yiye sɛnea akwankyerɛ a wɔde ahyɛ mu no kyerɛ. Saa bere yi nyinaa, wɔ kuku foforo mu no, fa nsenia a wɔatwitwa kuruwa 1 gu ngodua ngo teaspoon 1 1/2 mu. Fa marinara sauce kuruwa 3/4 gu mu na fa gya a ano nyɛ den noa bɛyɛ simma 10. Fa nsenia a wɔde ahyɛ mu no ma wɔ spaghetti a wɔanoa nkuruwa 3/4 so. Fa akutu, peas, kukuruku, ne karɔt salad ka ho.
Saa aduannoa ho akwankyerɛ ahorow yi yɛ akwankyerɛ ara kwa. Wubetumi ayɛ no sɛnea wopɛ, nea wopɛ, ne oduruyɛfo akwankyerɛ .Sesa no kɔ soro. Nsuro sɛ wobɛsɔ nneɛma foforo ahwɛ!
Nkrasɛm a Wɔde Kɔ Fie
- Asikreyare a wubenya no nkyerɛ sɛ ɛsɛ sɛ wugyae aduan a ɛyɛ dɛ. Nea ɛho hia ne dodow a wudi ne nea ɛkari pɛ.
- Ɛnyɛ den sɛ fa "Plate Method" no kari pɛ wɔ w'aduan mu. Kyekyɛ wo prɛte no fã mu yɛ no nhabannuru, fã yɛ protein, na fã yɛ no carbohydrates.
- Hwɛ hu sɛ carbohydrates, protein, ne fiber wɔ aduan biara mu. Eyi bɛboa ma asikre a ɛkɔ soro wɔ mogya mu no so.
- Asɛm yi de afotu a ɛfa nneɛma nyinaa ho nkutoo ma. Bere nyinaa kɔ wo duruyɛfo anaa nnuruyɛfo nkyɛn na ama woanya aduan ho nhyehyɛe a eye sen biara ne carbohydrate a wubedi ama w’akwahosan tebea no.
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