Sɛ wowɔ asikreyare a, ɛyɛ ade a ɛfata sɛ wobɛte ɔkɔm kakra nka wɔ adidi ntam. Nanso bere koro no ara mu no, ebia wobɛhaw kakra nso sɛ, "Sɛ midi biribi saa bere yi a, so asikre dodow a ɛwɔ me mogya mu bɛkɔ soro?" Saa ehu yi na ɛma ɔkɔm de nnipa binom. Nanso nokwarem no, ɛho nhia sɛ ɔkɔm de wo saa. Sɛ woyɛ nhyehyɛe yiye na wopaw nyansam a, saa nnuan nketenkete yi (momma yɛmfrɛ no ‘nnuan a wɔde di agoru’) da mũ no nyinaa betumi aboa kɛse ma asikre dodow a ɛwɔ wo mogya mu no akɔ so ayɛ nea ɛyɛ den. Ma yɛnhwɛ sɛnea yɛbɛyɛ eyi pɛpɛɛpɛ.
Enti dɛn ne nnuan a eye sen biara a wɔde ma asikreyare?
Sɛ yɛbɛka no tiawa a, ɛsɛ sɛ nnuan a eye sen biara ma asikreyarefo no yɛ nea ahoɔdennuru ne protein pii wom, na asikre ne nkyene kakraa bi na ɛwom. Saa nnuan yi bɛma woayɛ kɛse na aboa ma asikre dodow a ɛwɔ wo mogya mu no so a ɛremma nkɔ soro mpofirim.
Sɛ wopɛ sɛ wunya nea eye sen biara a, nyansa wom sɛ wode carbohydrate a ahoɔden wom bɛka protein a ɛnyɛ den ho. Susuw nneɛma a ɛte sɛɛ ho.
Nnuan a eye sen biara ne protein ne carbohydrate a eye a wɔaka abom. Eyi bɛhyɛ wo ma na asikre a ɛwɔ wo mogya mu no so.
Nnuan a wɔde di agoru ho adwene akɛse bi a wubetumi asɔ ahwɛ ni.
| Snack type | Nhwɛso ahorow |
|---|---|
| Protein + carbohydrates a wɔaka abom |
|
| Nnuan a wɔde fiber ayɛ mu ma | |
| Sɛ wote nka sɛ wopɛ sɛ wudi nnɔkɔnnɔkɔwade a |
Wobɛyɛ dɛn atumi asesa nnuan a w’ani gye ho no bi?
Nnuan bi wɔ hɔ a yɛn nyinaa ani gye ho, nanso ɛnyɛ nea ahoɔden wom kɛse. Sɛ nhwɛso no, ɛmo a wɔayam, chips, patties, rolls, bisket a ɛyɛ dɛ ne keeki. Eyinom yɛ nnuan a wɔayɛ no yiye, ne nnuan a asikre ne nkyene pii wom nso.
Eyi nkyerɛ sɛ ɛsɛ sɛ wokwati saa nnuan yi wo nkwa nna nyinaa. Nanso, sɛ wudi a, di no kakraa bi pɛ . Ɛyɛ papa mpo sɛ wubenya biribi a ahoɔden wom a wode besi ananmu.
Akɔnnɔ ne nneɛma a ahoɔden wom a wɔde si ananmu
Hwɛ pon yi so. W’ankasa wubehu nneɛma pa a wubetumi apaw de asi nnuan a w’ani gye ho ananmu.
| Dɛn na w’ani gye ho sɛ wubedi? | Ɔkwan pa a wobɛfa so asi ananmu a wobɛpaw mmom |
|---|---|
| Ɛmo a wɔayam | Chips a wɔato anaa popcorn a mframa abɔ mu. |
| Kyokolate | Chocolate tuntum ketewaa bi. |
| Soda a wɔde yɛ nneɛma | Diet soda, lemonade a emu nyɛ duru, anaa soda nsu a wɔde nnuaba nsu a wɔde petepete so. Nsu a ɛyɛ borɔdɔma nso yɛ ade pa a wubetumi apaw. |
| Pizza a wɔde yɛ aduan | Siesie denam tomato sauce ne mozzarella cheese kakra a wode bɛpetepete paanoo a wɔde aburow ayɛ so. |
| Bisket a ɛyɛ dɛ (Kukisi) . | Graham krak anaasɛ bisiki a wɔde aburow ayɛ a asikre kakraa bi na ɛwom. |
Ahintasɛm a Ɛma Wodi Nnuan a Ɛyɛ Anifere
Ɛho nhia sɛ wugyae nneɛma a w’ani gye ho no koraa. Nea ɛho hia ne sɛ wobɛma wo ho ayɛ den . Sɛ w’ani gye chocolate ho a, di chocolate tuntum ketewaa bi. Sɛ w’ani gye ice cream ho a, bisa cone a ne kɛse te sɛ mmofra de.
Nanso kae sɛ ɛmfa ho sɛnea aduan a wɔde di agoru yɛ nea ahoɔden wom no, sɛ wudi pii a, ebetumi ama wo mu duru ayɛ kɛse . Eyi betumi ama ayɛ den sɛ wobedi asikreyare so. Enti ɛsɛ sɛ wohwɛ yiye kɛse wɔ afã horow no kɛse ho .
Ma saa nneɛma yi ntra w’adwenem bere a woredi nnuan nketenkete no.
- Susuw w’aduan: Mfa wo nsa nka popcorn packet kɛse anaa biscuit packet bere a worehwɛ TV no. Sɛ woyɛ saa a, ebia wubewie sɛ wubedi packet no nyinaa a wunhu mpo. Enti, kyekyɛ dodow a wudi bere koro mu gu prɛte foforo so na fa nea aka no to nkyɛn.
- Susuw calories ne carbohydrates ho: Hwɛ hu sɛ wo nnuan a ɛwɔ aduan mu no nni calories a ɛboro 150 ne carbohydrates gram 15-30 wɔ aduan biara mu. Nhwɛsoɔ:
- 15 a wɔde yɛ pretzel nketewa
- 3 nkuruwa a ɛyɛ popcorn a emu yɛ hare
- 1 kuruwa a wɔde nnuaba ayɛ
- 1/4 kuruwa trail mix
- So ɔkɔm de wo ampa?: Susuw ho mprenu ansa na wode w’ani akyerɛ adididan mu. So woredidi esiane sɛ wo yafunu rebɔ gyegyeegye nti, esiane sɛ ɔkɔm de wo ankasa nti? Anaasɛ woafono anaasɛ woayɛ basaa kɛkɛ? Sɛ ɔkɔm de wo ankasa a, bɔ mmɔden sɛ wobɛtwetwe w’adwene denam biribi foforo a wobɛyɛ so.
- Didi daa: Bɔ mmɔden sɛ wubedi nnuan a ɛyɛ mmerɛw bere koro mu da biara sɛnea wubetumi biara. Sɛ wobata nhyehyɛe a woyɛ daa wɔ w’aduan titiriw ne nnuan nketenkete ho a, ɛbɛyɛ mmerɛw kɛse sɛ wobɛma asikre dodow a ɛwɔ wo mogya mu no akɔ so ayɛ nea ɛyɛ den da mũ no nyinaa.
Eyi nyinaa akyi no, sɛ woda so ara nnim aduan dodow a ɛsɛ sɛ wudi ne nnuan ahorow a ɛsɛ sɛ wopaw a, ade a eye sen biara a wobɛyɛ ne sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho . Sɛ ɛho hia a, wubetumi aka akyerɛ no sɛ ɔmfa wo nkɔma aduan ho ɔbenfo. Wo duruyɛfo ne onipa a oye sen biara a ɔbɛka sɛnea aduan a wudi mprempren no reboa wo ma woadi asikreyare so yiye no akyerɛ wo.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ worepaw aduan ketewaa bi sɛ wowɔ asikreyare a, paw biribi a ahoɔdennuru ne protein pii wom, na asikre ne nkyene nnim.
- Protein a ɛnyɛ den ne carbohydrates a ahoɔden wom a wɔaka abom a wodi no boa ma wotumi di asikre dodow a ɛwɔ mogya mu no so yiye.
- Hwɛ yiye paa wɔ afã horow no kɛse ho. Susuw dodow a wudi wɔ aduan biara mu na kyekyɛ mu yɛ no mprɛte ahorow.
- Sɛ wote nka sɛ wubedidi a, susuw ho sɛ ebia ɔkɔm de wo ankasa anaasɛ adwene mu ntease bi nti na wopɛ sɛ wudidi.
- Wo ne wo duruyɛfo nkasa mfa nsɛmmisa biara a wowɔ wɔ w’aduan nhyehyɛe ne nnuan nketenkete ho. Nsuro.
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