Ɔkwan bɛn so na wobɛyɛ aduan ho nhyehyɛe a ɛfata ama asikreyare? (Asikreyare Aduan Ho Nhyehyɛe) .

Sɛ wo duruyɛfo ka kyerɛ wo sɛ wowɔ asikreyare a, asɛmmisa kɛse a ɛba w’adwenem ne sɛ, ‘Dɛn na midi mprempren?’ Nnipa pii susuw sɛ asikreyare a wobedi ho dwuma no yɛ den na ɛyɛ mfonoe. Nanso ɛnte saa. Aduan a ɛyɛ dɛ na ahoɔden wom a wobɛbɔ a ɛboa wo ma wudi wo asikreyare ho dwuma no nyɛ den sɛnea ebia wususuw no. Momma yɛnhwɛ sɛnea yɛbɛyɛ aduan ho nhyehyɛe a ɛnyɛ den, ɛyɛ dɛ, na ahoɔden wom.

Dɛn ankasa ne aduan a ɛnyɛ asikreyare?

Sɛ yɛbɛka no tiawa a, eyi yɛ adidi nhyehyɛe a ɛboa ma wohwɛ asikre dodow a ɛwɔ wo mogya mu so, ma wo mu duru kɔ so yɛ papa, na ɛtew asiane a ɛwɔ hɔ sɛ wubenya komayare so. Ɛho nhia sɛ wɔyɛ nsakrae akɛse biara. Nneɛma atitiriw a ɛsɛ sɛ yesusuw ho wɔ ha ne nneɛma abiɛsa a yenim dedaw:

1. Nnuan a Ɛma Apɔwmuden: Nea yedi.

2. Dodow a Ɛma Apɔwmuden: Dodow a yedi.

3. Bere a Ɛma Apɔwmuden: Sɛ́ ebia yebedidi wɔ bere a ɛfata mu anaa.

Sɛ woyɛ wo su sɛ wubedidi saa kwan yi so a, ɛnyɛ asikreyare nko na wubetumi adi so, na mmom wɔ tebea horow bi mu no, wobɛdan yare no mpo.

Nneɛma bɛn na ɛsɛ sɛ yɛde ka yɛn aduan ho?

Ɛho nhia sɛ asikreyarefo aduan pa yɛ aduan biako pɛ. Aduan a ɛkari pɛ a aduannuru anan no nyinaa wom —carbohydrates, protein, fiber, ne srade —bɛboa ma asikre dodow a ɛwɔ wo mogya mu no akɔ soro na akɔ fam. Ebetumi nso aboa wo ma woate nka sɛ woayɛ ma akyɛ. Ade titiriw a ɛwɔ ha ne sɛ wode abɔde mu nnuan a ɛyɛ mũ bedi kan sen nnuan a wɔayɛ ho adwuma.

Carbohydrates a Ɛma Apɔwmuden

Carbohydrates ne asikre, starch, ne nhama a ɛwɔ aduan mu. Yɛpɛ sɛ yɛpaw carbohydrates a ɛyɛ mũ a wɔansiesie. Eyinom ma wote nka sɛ wo ho ayɛ wo ma, ɛhwɛ asikre a ɛwɔ wo mogya mu so, ɛboa ma wotumi di aduan, na ɛboa ma srade a ɛwɔ wo mu no so tew.

• Aburow a wɔayam: Aburow a ɛyɛ bruu, oats, atoko, atoko.
• Nnuaba a asikre nnim: Nnuaba te sɛ blueberries, raspberry, strawberry, ne blueberries.
• Nnuadewa ne nhabannuru: broccoli, kabege, spinach, cauliflower, bankye.
• Nufusu a srade nnim: yogurt a srade nnim, nufusu a srade nnim.
• Atoko: atoko, chickpeas, peas, bankye a ɛyɛ ahabammono.

Nnuan a Fiber Wɔ Mu

Fiber yɛ afifide mu nnuan fã a yɛn nipadua ntumi nwe. Nanso ɛboa ma aduan fa yɛn aduan mu. Nnuan a ahoɔdennuru wom a wubedi no betumi aboa ma woate nka sɛ wo ho ayɛ wo hyew ntɛmntɛm, na ɛno betumi aboa wo ma woadi wo mu duru so . Fiber nso ho hia na ama asikre ne srade dodow a ɛwɔ mogya mu no akɔ so.

• Nnuadewa ne nhabannuru
• Nnuaba (ɛyɛ papa sɛ wubedi aduaba mũ sen sɛ wubedi nnuaba mu nsu, a ebetumi ama asikre a ɛwɔ wo mogya mu akɔ soro) .
• Aburow a wɔayam no yiye
• Nnuadewa (cashews, atoko, almond) .
• Atoko te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono

Protein a ɛwɔ nipadua no mu

Protein gye bere tenten ansa na yɛn nipadua no atumi ayam sen carbohydrates. Enti sɛ yedi aduan a protein pii wom a, akyiri yi ɔkɔm de yɛn. Protein nso ho hia ma ntini nyin ne nkwammoaa a wosiesie. Saa tumi a wotumi siesie nkwammoaa yi ho hia yiye efisɛ egye bere tenten ansa na honam ani akuru asa wɔ nnipa a wɔwɔ asikreyare mu.

• Nam a srade nnim: Akokɔ a onni honam ani.
• Mpataa: Mpataa te sɛ kelawallala, thalapat, balaya, ne tuna.
• Nkwaa a wɔde yɛ nkesua
• Nufusu a srade nnim: yogurt a asikre nnim, kyiisi a srade nnim.
• Protein a efi afifide mu: Tofu, akutu, atoko, atoko bɔta.

Srade Pa

Srade boa yɛn nipadua ma ɛkora ahoɔden so, ɛma nkwammoaa nyin, na ɛbɔ akwaa ahorow ho ban. Ɛha yi, ɛsɛ sɛ yɛpaw srade ahorow a "ɛyɛ papa" no. Wɔfrɛ eyinom `(Monounsaturated)` ne `(Polyunsaturated)` srade. Eyinom brɛ `(LDL) cholesterol` dodow ase wɔ yɛn nipadua mu na ɛbɔ koma akwahosan ho ban. Nanso kae sɛ srade pa wɔ calories pii, enti nyansa wom sɛ wubedi no kakraa bi .

• Nnuadewa (cashews, atoko) .
• Ngodua Ngo ne Ngodua
• Avocado a wɔde yɛ nneɛma
• Omega-3 srade a ɛwɔ mpataa a srade wom te sɛ salmon ne sardines, ne walnuts mu) .

Nneɛma a ɛsɛ sɛ yeyi fi yɛn aduan mu ampa

Nnuan pa a wobedi ne nnuan bɔne a wobɛkwati ho hia saa ara ma asikreyare ano aduru. Bɔ mmɔden sɛ wobɛtew saa nnuan yi so sɛnea wubetumi, anaa mpo wubegyae koraa.

Ɛyɛ mmerɛw yiye! "Asikreyare Mprɛte Ɔkwan".

Sɛ worehyia ɔhaw wɔ nea wubedi ne dodow a wubedi bere a woresiesie aduan ho a, ɔkwan a ɛyɛ mmerɛw yiye ni. Wɔfrɛ no "asikreyare mprɛte kwan."

1. Fa prɛte a ne kɛse yɛ daa (bɛyɛ nsateakwaa 9).

2. Fa nhabannuru ne nhabannuru a starch kakraa bi na ɛwom hyɛ wo prɛte no fã (1/2) ma. Sɛ nhwɛso no, nneɛma te sɛ bankye, kabege, cauliflower, spinach, ne lettuce. Eyinom nni carbohydrates pii na ɛmma asikre a ɛwɔ mogya mu nkɔ soro. Fiber, vitamin, ne minerals nso ahyɛ mu ma.

3. Fa protein a ɛnyɛ den hyɛ wo prɛte no mu nkyem anan mu biako (1/4) ma. Sɛ nhwɛso no, akokɔ a ne were nnim asinasin, apataa asinasin, ɛmo, anaa atoko.

4. Fa carbohydrates a ahoɔden wom hyɛ wo prɛte a aka (1/4) no ma. Sɛ nhwɛso no, aburow bi a ɛyɛ bruu, ɛmo a wɔanoa, ɛmo a ɛyɛ dɛ, anaa abodoo a wɔayam no yiye.

5. Paw nsu anaa anonne a ahoɔdennuru nnim a ɛnyɛ dɛ a wode bɛka w’aduan ho.

So yɛbɛka aduan a wɔde yɛ nhwɛso a ɛfata Sri Lanka ho asɛm?

Okay, afei momma yɛnhwɛ sɛnea yɛde nea yɛaka no bedi dwuma de ayɛ da biara da aduan a yɛde yɛn man mu nnuan bedi dwuma.

Anɔpa aduane

• Ɔkwan a ɛto so 1: Kurakkan a wɔde rotis 2, akutu sambol bi a nkyene nnim ne ɛmo a wɔanoa wom.
• Ɔkwan a ɛto so abien: Oats kuruwa a banana fã ne cashews kakraa bi ka ho.
• Ɔkwan 3: Fa aburow a wɔde bran ayɛ, lentil stew, ne salad a ɛyɛ ahabammono ka ho.

Awia aduan (sɛnea "prɛte kwan" kyerɛ no) .

• Mprɛte no fã (1/2): Mmoa a wɔde ngo ne kabege salad ayɛ.
• Mpataa a wɔanoa wɔ chili sauce (1/4) mu a efi prɛte no so .
• Mprɛte no mu slice (1/4): aburow a wɔde bran ayɛ.

Anwummere aduan (aduan a emu nyɛ duru) .

• Ɔkwan 1: Fa esiam rotis 2 atta, chickpea curry, ne kukuruku salad ka ho.
• Ɔkwan a ɛto so abien: Akokɔ a wɔayam a wɔde nhabannuru ayɛ.
• Ɔkwan a ɛto so 3: Chickpeas a wɔanoa kuruwa ne yogurt a wɔannoa kuruwa biako.

Nnuan a wɔde di agoru

Sɛ ɔkɔm de wo wɔ adidi ntam a, nneɛma bi a wubetumi agye ni:

• Chickpeas a wɔanoa kuruwa fã
• Nsa kakraa bi a wɔde atoko ayɛ
• Avocado a ɛyɛ fã
• Yogurt a wɔmfa nnuru nhyɛ mu
• Apɔw-mu-teɛteɛ bi

Nea ɛho hia: Eyi yɛ akwankyerɛ a ɛfa nneɛma nyinaa ho ara kwa. Calories dodow a wuhia da biara no bɛsono a egyina wo mfe, wo mu duru, dwumadi dodow, ne w’akwahosan tebea so. Enti, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo anaa aduan ho ɔbenfo bɛkasa na wayɛ aduan ho nhyehyɛe a ɛfata wo.