Yɛn mu pii ntumi nnya cola toa biako bere a yɛte nka sɛ yɛabrɛ, bere a yɛrekɔ apontow ase, anaa bere a yɛne yɛn nnamfo hyiam no, ɛnte saa? Sɛ yɛkɔ sotɔɔ mpo a, ade a edi kan a ɛtwetwe yɛn ani ne anonne a ɛyɛ dɛ no. Yɛtaa de saa onwini ne saa dɛ a ɛyɛ dɛ no ayɛ yɛn su. Nanso so woagyae na woasusuw sɛnea saa su yi ye anaa enye ankasa ma wo nipadua no ho pɛn? Ɛnnɛ, yɛbɛka eyi ho asɛm wɔ ɔkwan a ɛyɛ mmerɛw na ɛyɛ tẽẽ so.
Dɛn na ɛwɔ cola toa mu ankasa?
Momma yɛnhwɛ nneɛma a ɛwɔ cola a wɔtaa de di dwuma (bɛyɛ 355 ml toa) mu. Sɛ wuhu eyi a, wobɛte tebea no ankasa ase.
| Aduandi mu ade titiriw | Kɛseɛ |
|---|---|
| Calories a ɛwɔ nipadua no mu | Bɛyɛ 156 |
| Asikre ahorow | Bɛyɛ gram 37 (bɛyɛ teaspoon 9) . |
| Carbohydrates a ɛwɔ nipadua no mu | Bɛyɛ gram 38.7 |
| Protein a ɛwɔ nipadua no mu | 0 grams na ɛyɛ |
| Kɛseɛ | Bɛyɛ gram 0.9 |
| Vitamin ne mineral ahorow a ɛwɔ nipadua no mu | Ɛnyɛ sika a ɛho hia kɛse |
Seesei wubetumi ahu, ɛnte saa? Vitamin, mineral, anaa protein a wo nipadua hia no biara nni mu. Ɛyɛ asikre ne calories kɛkɛ. Susuw ho hwɛ, cola toa biako ma wunya asikre bɛyɛ teaspoon 9 prɛko pɛ. Na caffeine wɔ cola anonne dodow no ara mu.Nea ɛkanyan obi nso wɔ mu.
Akwahosan ho asiane bɛn na ɛwɔ anonne a asikre wom mu?
Ɔhaw titiriw a ɛwɔ saa anonne yi ho ne asikre pii a ɛwɔ mu no. Titiriw asikre a ɛnyɛ den a wɔfrɛ no fructose a wɔde ma wɔn dɛ no betumi apira yɛn nipadua kɛse.
Akwahosan ho asiane atitiriw a eyi betumi de aba no bi wɔ ase ha.
| Akwahosan ho asiane | Nkyerɛkyerɛmu a ɛnyɛ den |
|---|---|
| Mu duru a ɛkɔ soro | Ɛnyɛ den sɛ calorie pii a obi di na ɔnte nka sɛ ɔmene no betumi ama ne mu duru ayɛ kɛse. |
| Yafunu mu Srade | Fructose ma asiane a ɛwɔ hɔ sɛ srade a ɛyɛ hu a ɛwɔ nipadua no mu bɛkɔ atwa akwaa a ɛwɔ nipadua no mu ho ahyia no yɛ kɛse. |
| Asikreyare a Ɛto so 2 | Ɛma insulin a ɛko tia nipadua no na ɛma asikreyare ho asiane no yɛ kɛse bɛboro 20%. |
| Koma Yare | Mogya mmoroso, srade, ne srade ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse. |
| Kokoram Ho Asiane | Adanse wɔ hɔ a ɛkyerɛ sɛ ɛma asiane a ɛwɔ hɔ sɛ wobenya kokoram te sɛ dwensɔtwaa mu kokoram ne awotwaa mu kokoram no yɛ kɛse . |
| Nsõ a Ɛporɔw | Asikre ne acid a ɛwɔ eyinom mu no sɛe sẽ mu ntini na ɛma sẽ porɔw ntɛmntɛm. |
| Gout | Fructose ma uric acid dodow kɔ soro wɔ nipadua no mu, na ɛde gout ba, na ɛma nkwaa yɛ yaw. |
Sɛ yɛbɛka no tiawa a, sɛ wonom cola a, na worewe calories hunu pii a enni aduannuru biara. Saa asikre yi dan srade ntɛmntɛm, titiriw wɔ yafunu mu. Saa yafunu mu srade yi nte sɛ srade a ɛfata a wowɔ wɔ wo honam ani no. Ɛboaboa ano twa akwaa te sɛ mmerɛbo ne dwensɔtwaa ho hyia, na esiw wɔn dwumadi kwan. Insulin a wɔko tia ne bere a hormone insulin a ɛhwɛ asikre dodow a ɛwɔ wo nipadua mu so no ntumi nyɛ adwuma yiye. Eyi ne anammɔn a edi kan a ɛbɛma obi anya asikreyare.
So ‘aduan’ anonne ye saa bere no?
Nnipa pii susuw sɛ ɛnyɛ hwee sɛ wɔbɛnom anonne a wɔakyerɛw so sɛ "Diet" anaa "Zero Sugar." Saa anonne yi wɔ nneɛma a wɔde yɛ aduan dɛdɛ (nneɛma foforo a ɛma ɛyɛ dɛ) sen asikre. Sɛ nhwɛso no, nneɛma te sɛ Aspartame ne Sucralose.
Calories a ɛwɔ mu no sua, na ɛma ɛyɛ nea eye sen cola a wɔde di dwuma daa. Nanso, adwene ahorow da so ara wɔ hɔ a ɛfa nkɛntɛnso a nnuru a wɔde yɛ aduan a ɛyɛ dɛ yi nya wɔ nipadua no so bere tenten no ho. Nhwehwɛmu ahorow bi kyerɛ sɛ wobetumi aka mmoawa pa a wɔwɔ yɛn dwensɔtwaa mu nso, na ama asikre ho akɔnnɔ a yɛwɔ no ayɛ kɛse.
Enti kae sɛ, ɛwom sɛ wɔakyerɛw so sɛ ‘aduan’ de, nanso eyinom a wobɛnom daa no nyɛ akwahosan ho su pa. Bere a ɛnyɛ hwee sɛ wobɛnom nsa bere ne bere mu no, ɛsɛ sɛ wokwati sɛ wobɛnom nsa.
Enti dɛn na wubetumi anom sen cola?
Okay, seesei woate asiane a ɛwɔ cola a wobɛnom mu bere nyinaa no ase. Enti dɛn na wubetumi ayɛ de nkakrankakra agyae su no? Sɛ ɛyɛ den sɛ wubegyae ne nyinaa prɛko pɛ a, tew so nkakrankakra. Sɛ wonom nkotoku abien da biara a, tew so ma ɛnyɛ biako. Afei, dan kɔ nnuru foforo a ahoɔden wom te sɛ eyinom so.
- Nsu na eye sen biara: Nsu a eye sen biara na ɛho hia ma nipadua no ne nsu a ɛho tew. Sɛ wopɛ sɛ woma ɛyɛ dɛ kakra a, wubetumi de lime slice ne mint nhaban bi aka ho.
- Nsu a Ɛyɛ Hyerɛn: Sɛ w’ani gye anonne a carbon wom ho a, nsu a ɛyɛ hyew a asikre nka ho no yɛ ɔkwan pa a wobɛfa so.
- Ti anaa tii a ɛyɛ ahabammono: Green tea anaa tii tuntum a wɔayɛ a asikre nnimƐyɛ anonne pa ara a nneɛma a ɛko tia ɔyare mmoawa ahyɛ mu ma. Afei nso, yɛn mpɔtam hɔ akutu a ɛyɛ ahabammono no so wɔ mfaso kɛse ma nipadua no.
- Nufusu: Sɛ wonom nufusu a srade nnim (nufusu a wɔayam) a calcium ne protein pii wom kuruwa biako a, eye yiye.
- Nnuaba mu nsu a wɔayɛ no foforo (a anohyeto wom): Nnuaba mu nsu a wɔayɛ wɔ fie a wɔmfa nnɔkɔnnɔkɔwade nka ho no ye. Nanso, esiane sɛ asikre a efi awosu mu nso wɔ nnuaba mu nti, nyansa wom sɛ ɛnsɛ sɛ wonom nea ɛboro kuruwa biako da biara.
- Kafe (a asikre/nufusu nnim): Sɛ woyɛ obi a wopɛ kɔfe a, kɔfe tuntum a wɔayɛ a asikre, krim, anaa nufusu pii nnim no yɛ ɔkwan pa a wobɛfa so.
Ade titiriw ne sɛ wubesusuw ho sɛ wobɛsakra wo suban ahorow. Fa nsu toa bi sie wo ho bere nyinaa. Afei, sɛ sukɔm de wo a, wobɛte nka sɛ wobɛnom nsu mmom sen sɛ wode wo nsa bɛka cola. Bɔ mmɔden sɛ wobɛsesa saa suban ahorow yi nkakrankakra. Akyinnye biara nni ho sɛ wo nipadua bɛda wo ase wɔ ho. Sɛ wowɔ nsɛmmisa foforo biara fa eyi ho anaasɛ wuhia afotu wɔ w’aduan a wobɛsesa ho a, wo ne w’abusua oduruyɛfo (oduruyɛfo) nkasa.
Nkrasɛm a Wɔde Kɔ Fie
- Asikre ne calories pii wɔ cola ne anonne afoforo a ɛyɛ dɛ mu, na ɛnyɛ aduannuru a nipadua no hia.
- Eyinom a wɔtaa nom no ma asiane a ɛwɔ hɔ sɛ obi benya nyarewa a emu yɛ den pii te sɛ mu duru a ɛkɔ soro, yafunu mu srade a ɛboaboa ano, asikreyare, komayare, ne kokoram no yɛ kɛse.
- Bere a ‘aduan’ anaa ‘asikre nnim’ anonne ye kakra sen anonne a wɔnom daa no, ɛnyɛ ɔkwan a ahoɔden wom a wobetumi afa so a wɔtaa nom.
- Nsã a eye sen biara a wubetumi de ama wo nipadua ne nsu a ɛho tew. Sɛ wode yɛ wo su a, ebetumi abɔ wo ho ban afi nyarewa pii ho.
- Tew wo nsa a ɛyɛ dɛ a wonom no so nkakrankakra na bɔ mmɔden sɛ wobɛdan akɔ nneɛma a ahoɔden wom te sɛ tii, akutu a ɛyɛ ahabammono, ne nufusu a srade nnim so.
- Bere nyinaa hwehwɛ wo duruyɛfo afotu bere a woresisi w’akwahosan ne w’aduan ho gyinae no.
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