Sɛ wowɔ asikreyare a, asɛmmisa a ɛne "Dɛn na ɛsɛ sɛ midi mprempren?" ebia ɛba w’adwene mu bere nyinaa, ɛnte saa? Ɛtɔ da bi a, ehu ka wo sɛ wubedi aburow kakra, na ɛtɔ mmere bi nso a sɛ wuhu aduan a ɛyɛ dɛ a, wudi awerɛhow. Nokwarem no, nnuan a yedi no nya asikre dodow a ɛwɔ yɛn mogya mu no so nkɛntɛnso kɛse. Eyi te saa titiriw ma obi a ɔwɔ asikreyare. Momma yɛnka eyi ho asɛm tiawa koraa nnɛ, wɔ ɔkwan a wubetumi ate ase so, te sɛ nea wo ne w’adamfo bi rekasa.
Sɛ yedi calories pii, titiriw carbohydrates, anaa sɛnea yɛfrɛ no starch, sen sɛnea yehia a, asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro. Sɛ asikre dodow a ɛwɔ yɛn mogya mu kɔ so yɛ kɛse bere tenten a, ebetumi asɛe yɛn ntini, asaabo, ne koma. Ɛno nti na nnuruyɛfo ka kyerɛ yɛn bere nyinaa sɛ yɛnhwɛ aduan a yedi so no.
Kae sɛ, ade a ɛho hia sen biara wɔ ha ne sɛ wobɛpaw aduan pa a ɛfata wo, adi bere a ɛfata, na woahu nea wudi. Sɛ woyɛ saa nneɛma yi yiye a, ɛbɛboa wo nipadua no de insulin hormone adi dwuma yiye.
Aduan bɛn na eye sen biara ma asikreyare?
Aduan biako biara nni hɔ a obiara a ɔwɔ asikreyare betumi ayɛ. Ɛsono obiara nipadua. Ɛsɛ sɛ wo botae yɛ sɛ wo ne wo duruyɛfo bɛyɛ adwuma de ayɛ adidi ho nhyehyɛe a ɛfata a ɛbɛboa wo ma woadi wo mogya mmoroso, srade a ɛwɔ wo mogya mu, ne A1c (a ɛyɛ wo mogya mu asikre dodow a wɔde susuw wɔ asram 3 a atwam no mu) so, na aboa wo nso ma woahwɛ wo mu duru so.
Aduan ho nhyehyɛe ahorow pii wɔ hɔ a wogye tom wɔ wiase nyinaa a ɛboa ma wodi asikreyare so. Ma yɛnhwɛ emu abien.
1. DASH Aduan a Wɔde Di Dwuma
Eyi din nyinaa ne ‘Adidi mu Akwan a Wɔfa so Gye Hypertension’. Sɛ yɛbɛka no tiawa a, wodii kan de bae sɛnea ɛbɛyɛ a wobedi mogya mmoroso, kyerɛ sɛ, mogya mmoroso so. Nanso nhwehwɛmu ada no adi sɛ eye paa ma nnipa a wɔwɔ asikreyare nso. Asikreyarefo a wodii saa aduan yi akyi no maa wɔn mogya mmoroso, srade bɔne (LDL), A1c dodow, ne asikre dodow a ɛwɔ mogya mu wɔ mmuadadi mu no so tew kɛse.
DASH aduan no yɛ mmerɛw yiye:
- Nneɛma a ɛsɛ sɛ wodi pii: nhabannuru, nnuaba, aburow a wɔayam, nufusu ne nufusu a srade nnim, mpataa, nkokɔnam, bankye, ne nnuaba.
- Nneɛma a ɛsɛ sɛ yɛto ano hye: Nam a srade pii wom, nufusu mu nnuan a srade wom, akutu ngo, nnuadewa ngo, anonne a asikre wom, ne nnɔkɔnnɔkɔwade.
| Aduan kuw | Wɔkamfo kyerɛ sɛ wɔmfa nni dwuma da biara/dapɛn biara |
|---|---|
| Nnuadewa ne nhabannuru | Adidi 4-5 da biara |
| Aduaba | Aduan 4-5 da biara (a ne kɛse yɛ mfinimfini) . |
| Aburow a wɔayam (sɛ nhwɛso no, aburow a wɔde bran ayɛ, oats, atoko) . | Adidi 6-8 da biara (afã nketenkete) . |
| Nufusu mu nnuan a srade kakraa bi na ɛwom (sɛ nhwɛso no, nufusu a wɔayam, yogurt) . | Adidi 2-3 da biara |
| Mpataa, akokɔ a onni were | Ennu gram 170 da biara |
| Nnuadewa, aba, bankye | Adidi 4-5 dapɛn biara |
| Ngo ne srade a wɔde yɛ nneɛma | 2-3 a wɔde ma da biara (2-3 teaspoons) . |
| Dwo ne asikre a ɛyɛ dɛ | Aduan a ennu 5 dapɛn biara (a ɛyɛ kakraa bi pɛ) . |
2. Mediterranea Adidi
Eyi ne amanne a nnipa a wɔwɔ aman a atwa Mediterranea Po no ho ahyia mu no di. Ɛyɛ papa paa ma koma no. Nhwehwɛmu kyerɛ sɛ saa aduan yi ma asiane a ɛwɔ hɔ sɛ obi benya komayare, asikreyare, kokoram ahorow bi, ne adwenemhaw so tew.
Eyi twe adwene si nhabannuru, nnuaba, aburow a wɔayam, bankye, nnuaba, ne ngodua ngo so titiriw . Nam kɔkɔɔ, nufusu, nnɔkɔnnɔkɔwade, nkyene, ne nnuan a wɔayɛ no sua koraa.
Nneɛma a eye sen biara a wode bɛka w’aduan ho
Okay, afei ma yɛnhwɛ nnuan a eye sen biara a wode bɛka wo da biara da aduan ho.
Nnuadewa ne nhabannuru
Ɛsɛ sɛ eyinom yɛ wo prɛte so hene. Sɛ wubetumi de nhabannuru ahyɛ wo prɛte no fã ma a, anka ɛbɛyɛ papa.
- Nea eye sen biara a wubetumi apaw: Nnuadewa biara te sɛ broccoli, karɔt, bankye, kukuruku, tomato, akutu, kale, ne akutu. Wobetumi adi eyinom a wɔannoa, wɔanoa, anaasɛ wɔde ngo ahyɛ mu kakra.
- Hwɛ yiye: Nnuadewa a wɔde ahyɛ toa mu betumi ayɛ nea nkyene pii wom. Afei nso, kwati nhabannuru salad a wɔde bɔta ne kyiisi pii ayɛ.
Aduaba
Vitamin ne aduannuru ahyɛ nnuaba mu ma. Nanso asikre a efi awosu mu nso wɔ nnuaba mu, enti ɛsɛ sɛ wohwɛ yiye wɔ dodow no ho.
- Nea eye sen biara a wubetumi apaw: Nnuaba biara a ɛyɛ foforo, te sɛ apɔw-mu-teɛteɛ, akutu, banana, bobe, tangerine, guava, papaya. Nnuaba mu nsu a asikre nka ho (a ɛyɛ kakraa bi) ye.
- Anohyeto: Jam, nnuaba a wɔde ahyɛ toa mu, ne nnuaba a wɔde asikre ayɛ.
Protein a ɛwɔ nipadua no mu
Yenya protein fi nneɛma te sɛ nam, mpataa, ne nkesua mu.
- Nneɛma a eye sen biara a wubetumi apaw:
- Mpataa a Omega-3 pii wom, te sɛ salmon, tuna, mackerel, ne sardines.
- Akokɔ a onni honam ani.
- Nkwaa a wɔde yɛ nkesua.
- Protein a efi afifide mu te sɛ atoko, chickpeas, peas, ne soya .
- Anohyeto: Nam a wɔayɛ te sɛ soseji, nam a wɔayam, bacon, nantwinam a srade pii wom, mprako nam, ne nam a wɔayam.
Nufusu mu nnuan a srade nnim
- Nneɛma a eye sen biara a wubetumi apaw: nufusu a srade nnim, yogurt a srade nnim, Helafo yogurt.
- Anohyeto: nufusu a srade wom, kyiisi (a ɛdɔɔso), bɔta.
Nnuan a akyinnye biara nni ho sɛ ɛsɛ sɛ wɔde anohyeto ma
Esiane sɛ wowɔ asikreyare nti, ɛnkyerɛ sɛ wuntumi nni biribiara. Nanso nnuan bi wɔ hɔ a ebetumi ama asikre dodow a ɛwɔ wo mogya mu no akɔ soro. Ɛsɛ sɛ woto saa nnuan yi a wudi no ano hye.
| Aduan kuw | Nneɛma a ɛsɛ sɛ yɛto ano hye anaasɛ ɛsɛ sɛ yɛkwati |
|---|---|
| Starch / Carbohydrates a ɛwɔ nipadua no mu | Abodoo fitaa, naan, aburow fitaa (afã akɛse), esiam fitaa rotis, pasta. French fries a wɔde ayɛ aduan. |
| Nnuan a ɛyɛ dɛ ne anonne | Nsã a asikre wom (soda, cordial), keeki a ɛyɛ dɛ, bisket, pudding, toffee, chocolate. Nnuaba mu nsu a asikre pii wom. |
| Srade ne ngo | Margarine, ngo a wɔde hyew nneɛma a emu dɔ, ne srade wɔ srade a wɔfrɛ no trans mu. |
| Protein a ɛwɔ nipadua no mu | Nam a wɔayɛ (soseji, bacon), nam kɔkɔɔ a srade pii wom, akokɔ were, nam a wɔayam no mu dɔ ne mpataa. |
| Nsaden | Ɛyɛ papa sɛ wobɛkwati nsa. Nsã betumi ama asikre dodow a ɛwɔ mogya mu no so atew wɔ ɔkwan a ɛyɛ hu so. Sɛ ɛho hia a, bisa wo duruyɛfo afotu na nom kakraa bi pɛ bere a wo yafunu da mpan. |
Kae ade biako. Sɛ wugyae asikre di adapɛn kakraa bi a, wo nipadua ne wo tɛkrɛma bɛsua. Afei w’ani rennye nnɔkɔnnɔkɔwade ho nso pii. Abɔde mu nneɛma a ɛyɛ dɛ te sɛ nnuaba mpo befi ase ayɛ dɛ kɛse ama wo.
Nea ɛho hia: Aduan biara nni hɔ a ɛremma asikre dodow a ɛwɔ wo mogya mu no so atew ntɛm ara. Nanso nsu pii a wobɛnom no bɛboa ma w’asaabo ayi asikre a ɛboro so no afi hɔ. Ɛyɛ adwene pa nso sɛ wobɛteɛteɛ w’apɔw mu kakra. Nanso wo ne wo duruyɛfo nka asikre dodow a ɛwɔ wo mogya mu ho asɛm ansa na woateɛteɛ w’apɔw mu. Ɛtɔ mmere bi a, apɔw-mu-teɛteɛ pii betumi ama asikre dodow a ɛwɔ wo mogya mu no akɔ soro bere tiaa bi.
Nkrasɛm a Wɔde Kɔ Fie
- Asikreyare a wubenya no nkyerɛ sɛ wuntumi nni nnuan a ɛyɛ dɛ. Ɛho hia sɛ wopaw nea eye sen biara na wudi wɔ ɔkwan a ɛfata so .
- Bɔ mmɔden sɛ wode nhabannuru ne nnuaba bɛhyɛ wo prɛte no fã ma .
- Sɛ́ anka wode paanoo fitaa ne aburow fitaa bedi dwuma no, fa nneɛma te sɛ aburow a ɛyɛ bruu a wɔde bran, buckwheat, ne oats ayɛ ka w’aduan ho.
- Sɛ́ anka wobɛnom anonne a asikre wom no, sɔ hwɛ sɛ wobɛnom nneɛma te sɛ nsu, akutu nsu, bobe nsu, ne tii a wɔmfa nnɔkɔnnɔkɔwade biara nka ho .
- Ansa na wobɛyɛ nsakrae kɛse biara wɔ w’aduan mu no, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa afa ho. Obetumi de afotu a eye sen biara ama wo wɔ w’akwahosan tebea ho.
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