Yɛn mu pii suro kakra bere a yɛte asɛmfua "srade" anaa "ngo" no, ɛnte saa? Yɛtaa te nsɛm te sɛ, "Nni nnuan a srade wom, ɛbɛma woayɛ srade," ne "Ɛbɛma srade akɔ soro." Nanso so wunim sɛ ɛnyɛ srade ahorow nyinaa na enye ma yɛn nipadua? Nokwarem no, srade ahorow bi ho hia na ama yɛn nipadua akɔ so atra apɔwmuden. Enti ɛnnɛ, momma yennyi adwene a ɛnteɛ a yɛwɔ wɔ srade yi ho no mfi hɔ na yɛnka nea nokware no yɛ ho asɛm kɛkɛ.
Sɛ yɛbɛka no tiawa a, dɛn ne srade?
Srade yɛ aduannuru atitiriw anan a yɛn nipadua hia no mu biako. Afoforo no ne protein, carbohydrates, ne nsu. Yɛfrɛ eyinom sɛ macronutrients.
Ade titiriw a ɛwɔ srade mu ne calorie pii a ɛwom. Ɛne sɛ, sɛ wɔde toto aduannuru afoforo ho a, srade wɔ calorie a ɛdɔɔso yiye wɔ gram biara mu. Susuw ho hwɛ, protein anaa carbohydrate gram biako wɔ calories 4 pɛ. Nanso srade gram biako wɔ calories 9. Eyi boro mmɔho abien.
Dɛn na srade yɛ wɔ yɛn nipadua mu?
Srade di dwuma titiriw wɔ yɛn nipadua mu. Nkwammoaa biara a ɛwɔ yɛn nipadua mu no afasu yɛ srade. Srade nso boa ma wɔkora nneɛma bi so na ɛde kɔ nipadua no nyinaa mu.
Nhwɛso pa ne vitamin ahorow a srade wom no. Ebia woate vitamin A, D, E, ne K. Srade ho hia na ama yɛn nipadua atumi atwe vitamin ahorow yi yiye.
Nea ɛka ho no, srade boa yɛn ma yɛte nka sɛ yɛayɛ ma bere a yɛadi aduan awie, anaasɛ "adidi." Ɛno nti na sɛ yedi aduan a srade kakra wom a, ɛma yɛte nka sɛ yɛayɛ ma ntɛmntɛm no.
Nea ɛho hia ne sɛ srade a yedi fi aduan mu no ntumi nsie tẽẽ sɛ nipadua mu srade. Sɛ yedi calories pii (sɛ́ ɛyɛ srade, protein, carbohydrates) sen nea yɛn nipadua hia wɔ da koro mu nkutoo a, na wɔkora nipadua mu srade so.
Srade ahorow atitiriw bɛn na ɛwɔ hɔ?
Yɛtaa kyekyɛ srade mu ayɛ no "srade pa" ne "srade bɔne." Nanso nokwarem no, ɛyɛ den kakra sen saa. Wɔ nyansahu mu no, srade ahorow atitiriw anan na ɛwɔ nnuan a yedi mu.
| Srade Ahorow | Nneɛma a Wɔtaa Fibea |
|---|---|
| Srade a Ɛnyɛ Nea Ɛyɛ Monounsaturated | Avocado ne avocado ngo, nnuaba te sɛ cashew ne ne ngo, ngodua ne ngodua ngo. |
| Srade a Ɛnyɛ Nneɛma pii | Mpataa a srade wom te sɛ salmon, mackerel, sardines, soyabeans, flax aba, owia-nsoromma aba, walnuts. |
| Srade a Ɛyɛ Fɛ | Akutu ngo, akutu nufusu, mmɛw ngo, bɔta, kyiisi, nufusu a wɔayam, nam kɔkɔɔ (nantwinam, mprako nam), chocolate. |
| Trans Srade a Wɔde Yɛ Nneɛma | Margarine a wɔde nsa ayɛ, nneɛma a wɔde yɛ paanoo, nnuan a wɔayam no ntɛmntɛm (wɔabara wɔ aman bi mu). |
Momma yɛnhwɛ saa ahorow yi mu nkɔ akyiri kakra.
1. Srade a Ɛnyɛ Saturated - "Srade Pa".
Eyinom ne nea yɛfrɛ no "ngo pa." Wɔyɛ nsu wɔ dan mu hyew mu. Wɔyɛ papa paa ma yɛn koma akwahosan. Wɔn ahorow abien na ɛwɔ hɔ:
- Monounsaturated fats: Eyinom boa ma srade bɔne (LDL srade) a ɛwɔ yɛn nipadua mu no so tew.
- Srade a ɛnyɛ den pii: Eyinom mu , Omega-3 ne Omega-6 srade yɛ ahorow abien a yɛn nipadua hia nanso entumi nyɛ n’ankasa. Enti, ɛsɛ sɛ yenya wɔn fi aduan mu. Omega-3 dɔɔso wɔ mpataa mu ngo mu na ɛho hia yiye ma amemene no dwumadi ne koma akwahosan.
2. Saturated Fats - "Srade a ɛsɛ sɛ woto ano hye".
Eyinom yɛ srade a ɛyɛ den wɔ dan mu hyew mu (e.g. akutu ngo, bɔta). Ɛwom sɛ yɛfrɛ eyinom “ngo bɔne” de, nanso nokwarem no, ɛnyɛ nea epira wɔ kakraa bi mu .
Nanso, srade a ɛdɔɔso a wubedi no nyɛ ade pa. Efisɛ sɛ woyɛ saa a, srade bɔne (LDL) dodow a ɛwɔ nipadua no mu no bɛkɔ soro, na bere kɔ so no, asiane a ɛwɔ hɔ sɛ wubenya komayare ne mogya ntini a esiw no betumi ayɛ kɛse. Ɛno nti na nnuruyɛfo tu fo sɛ wonni eyinom wɔ ɔkwan a ɛfata so ne nea ɛfata so no.
3. Trans Fats - "Srade Bɔne koraa".
Eyi ne srade a ɛyɛ hu sen biara na ɛsɛ sɛ yɛkwati koraa. Wɔnam hydrogen a wɔde gu nhabannuru ngo a ɛyɛ nsu mu ma ɛyɛ den (hydrogenation) so na ɛyɛ trans srade a wɔde nsa ayɛ. Wɔde di dwuma de ma nnuan nkwa nna yɛ kɛse na wɔsakra dɛ.
Trans srade ma srade bɔne (LDL) dodow kɔ soro bere a ɛtew srade pa (HDL) dodow so no. Eyi ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse. Esiane eyi nti, aman pii a ɛwɔ wiase nyinaa abara sɛ wɔmfa trans srade a wɔayɛ no nka nnuan ho.
Enti so nnuan a "srade nnim" ye ankasa?
Eyi yɛ asɛm a nnipa pii bisa. Sɛ wokɔ sotɔɔ mu a, yogurt, nufusu, ne biscuit ahorow pii wɔ hɔ a wɔakyerɛw so sɛ "Low-Fat". Yesusuw sɛ eyinom wɔ apɔwmuden kɛse. Nanso ɛnyɛ bere nyinaa na ɛte saa.
Susuw ho hwɛ, sɛ wotew srade a ɛwɔ aduan bi mu so a, ɛtaa hwere ne dɛ. Enti dɛn na nnwumakuw a wɔyɛ nnuan yɛ? Nea ɛbɛyɛ na wɔasan de saa dɛ a ayera no aba no, wɔde asikre, nkyene, anaa carbohydrates afoforo ka ho. Enti ebia woredi biribi a wususuw sɛ srade nni mu, nanso ebia asikre pii wom ankasa. Bere kɔ so no, eyi betumi ama asiane a ɛwɔ hɔ sɛ wubenya nyarewa afoforo te sɛ Asikreyare a Ɛto so Abien no ayɛ kɛse.
Enti, ɛho hia paa sɛ wokenkan aduannuru ho krataa no ansa na woatɔ biribiara. Sɛ srade sua mpo a, hwɛ asikre ne carbohydrates dodow a ɛwɔ mu.
Dɛn na wususuw wɔ aduan a srade pii wom ho?
Aduan bi wɔ hɔ, te sɛ ketogenic aduan a ɛtew carbohydrates so kɛse na ɛma srade ne protein a wodi no yɛ kɛse. Eyinom betumi ayɛ nea mfaso wɔ so ama ayaresa tebea horow bi (e.g., refractory epilepsy).
Nanso, saa aduan titiriw yi mfata obiara. Wɔ nnipa binom fam no, aduan a srade pii wom saa a wobedi akyi no betumi de ɔhaw kɛse aba mmerɛbo anaa asaabo so. Enti, nni aduan titiriw a ɛte saa akyi da a wo ne wo duruyɛfo nkasa.
Sɛ wowɔ nsɛmmisa bi fa aduan ne aduannuru ho, na wote nka sɛ w’adwene atu afra a, ɛyɛ ade a ɛfata. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn na woaka eyi ho asɛm. Obetumi akyerɛ wo kwan wɔ adidi nhyehyɛe a ɛfata a ɛfata wo ho.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛnyɛ srade nyinaa na ɛyɛ "bɔne." Srade "pa" te sɛ srade a ɛnyɛ den no ho hia na ama yɛn nipadua akɔ so anya apɔwmuden.
- Bɔ mmɔden sɛ wode nnuan a srade nnim pii te sɛ avocado, ngodua ngo, nnuaba te sɛ cashew ne almond, ne mpataa a srade wom bɛka w’aduan ho.
- Tow srade a ɛyɛ dɛ (akutu ngo, bɔta, nam kɔkɔɔ) a wubedi no ano hye. Ɛho nhia sɛ wutwa wɔn koraa, na mmom di wɔn sɛnea ɛsɛ.
- Kwati nnuan a trans srade a wɔayɛ (nneɛma a wɔato, margarine ahorow bi) wom sɛnea wubetumi biara. Eyinom ne srade ahorow "bɔne" no.
- Mma "Low-Fat" a wɔakyerɛw so no nnnaadaa wo. Afei nso, hwɛ asikre dodow a ɛwɔ mu ansa na woatɔ.
- Hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu, titiriw ansa na woadi aduan a srade pii wom te sɛ keto akyi.
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