Momma yensua pii fa srade ho. Mma ɛnhaw wo, momma yɛnkasa!

Sɛ yɛte asɛmfua srade a, ɛtɔ da bi a ehu ka yɛn kakra, ɛnte saa? Nnipa binom susuw sɛ, ‘Oo, srade nyɛ papa sɛ wobedi.’ Nanso so wunim, srade yɛ aduannuru a ɛho hia ma yɛn nipadua ankasa. Ɛnyɛ srade nyinaa na enye, na srade ahorow bi ho hia na ama yɛn nipadua ayɛ adwuma. Enti, ɛnnɛ yɛbɛyi adwene a ɛnteɛ a ɛwɔ saa sradeɛ yi ho no afiri hɔ na yɛaka nsɛm a ɛkɔ akyiri ankasa ho asɛm.

Dɛn na srade yɛ yɛn nipadua?

Sɛ yɛbɛka no tiawa a, srade yɛ aduannuru atitiriw anan a ɛma yɛn nipadua nya ahoɔden no mu biako. Afoforo no ne protein, carbohydrates, ne nsu. Yɛfrɛ saa aduannuru akɛse yi .

Ade biako a ɛyɛ soronko wɔ srade ho ne sɛ sɛ wɔde toto aduannuru afoforo ho a , ɛwɔ calories pii . Susuw ho hwɛ, srade gram biako wɔ calories 9. Nanso protein anaa carbohydrate gram biako wɔ calories 4 pɛ. Ɛno boro mmɔho abien! Enti srade yɛ ade a ɛma ahoɔden pii.

Srade yɛ triglyceride bi a ɛwɔ nnuru kuw `(Lipids)` mu . Yɛn nipadua hia saa `(Lipids)` anaa srade yi na ama yɛatumi ayɛ nnwuma titiriw pii. Susuw ho hwɛ, nkwammoaa ɔpepepem pii a ɛwɔ yɛn nipadua mu no afasu yɛ srade. Afei nso, srade boa ma wɔkora nneɛma bi so na ɛde kɔ nipadua no mu. Sɛ nhwɛso no, srade ho hia na nipadua no atumi atwe vitamin ahorow a srade wom te sɛ vitamin A, D, E, ne K. Srade boa yɛn nipadua ma ɛde vitamin ahorow yi di dwuma yiye.

Ade foforo nso ne sɛ srade boa yɛn ma yɛte nka sɛ ‘ɛdɔɔso, yɛayɛ ma’ bere a yedidi no. Wɔfrɛ eyi sɛ aduan a ɛyɛ dɛ . Eyi kyerɛ sɛ ɛho hia nso sɛ yedi yɛn adidi boro so so. Enti sɛ srade kakra wɔ aduan bi mu a, yɛte nka ntɛm ara, enti yedi aduan kakraa bi sen sɛnea ɛsɛ sɛ yedi.

Nanso ade no ni, srade a yedi no ntumi nsie tẽẽ sɛ nipadua mu srade, kyerɛ sɛ, sɛ srade ntini . Sɛ yedi calories pii (sɛ́ efi protein, carbohydrates, anaa srade mu) sen nea yehia da biara nkutoo a, ɛba saa. Ɛne sɛ, sɛ yedi calories pii sen nea yɛhyew de hwehwɛ ahoɔden a, yɛn nipadua no sie sɛ srade na enyin.

Enti srade ahorow bɛn na ɛwɔ hɔ?

Yɛtaa kyekyɛ srade mu ma ɛyɛ ‘saturated’ ne ‘unsaturated’. Nanso nokwarem no, ɛyɛ den kakra sen saa. Sɛ yɛbɛka no pɛpɛɛpɛ a, srade ahorow atitiriw anan na yenya fi aduan mu:

• Srade a ɛnyɛ nea ɛyɛ monounsaturated
• Srade a ɛnyɛ den pii
• Srade a ɛyɛ den
• Trans srade a ɛwɔ nipadua no mu

Afei ma yɛnhwɛ saa ahorow yi mu biara wɔ ɔkwan soronko so.

Dɛn ne srade a ɛyɛ monounsaturated?

Wɔsan frɛ eyinom sɛ monounsaturated fatty acids (MUFAs) . Yenya eyinom titiriw fi:

• Efi avocado ne avocado ngo mu
• Nnuadewa ahorow ne ne ngo (e.g. peanuts, almonds, cashews) .
• Efi ngodua ne ngodua ngo mu

Nnuruyɛfo kamfo kyerɛ sɛ ɛsɛ sɛ yɛn da biara da calories nyinaa mu 20% anaa nea ennu saa fi saa monounsaturated fats yi mu. Sɛ wɔkamfo kyerɛ sɛ sɛ wɔkyekyem pɛpɛɛpɛ a, ɔpanyin biara nni bɛyɛ calories 2,000 da biara a, ɛnde sɛ ɛboro so a, ɛsɛ sɛ calorie bɛyɛ 400 fi saa su yi mu.

Momma yensua polyunsaturated fats nso ho ade!

Wɔsan frɛ eyinom sɛ polyunsaturated fatty acids (PUFAs) . Eyinom bi yɛ srade a ɛho hia . Wei kyerɛ sɛ yɛn nipadua ntumi nyɛ adwuma a wɔn nka ho, na yɛn nipadua nso ntumi nyɛ. Enti, ɛsɛ sɛ yenya fi nnuan a yedi mu.

Srade a ɛho hia a ɛwɔ polyunsaturated fatty acids ne:

• Omega-3 : Ɔbarima hia bɛyɛ gram 1.6 da biara, na ɔbea hia bɛyɛ gram 1.1.
• Omega-6 : Ɔbarima hia bɛyɛ gram 17 da biara, na ɔbea hia bɛyɛ gram 12.

Omega-3 srade ahorow atitiriw abien na ɛwɔ hɔ, na efi mmeae ahorow:

• Omega-3 a ɛwɔ nkɔnsɔnkɔnsɔn tenten : Eyinom wɔ mpataa a srade wom te sɛ herring, mackerel, salmon, sardines, trout, ne shellfish mu kɛse. Wɔdɔɔso wɔ nufusu mu nso.
• Short-chain omega-3s : Eyinom wɔ nhabannuru ne afifide mu titiriw. Wohu wɔ nhabannuru a ɛyɛ ahabammono te sɛ spinach, canola ngo, flaxseeds ne flaxseed ngo, soyabeans, walnuts ne walnut ngo mu.

Omega-6 srade a ɛwɔ nipadua no mu no fi mmeae pii. Nhwɛso ahorow bi ne:

• Atoko ne atoko ngo
• Nkwaa a wɔde yɛ nkesua
• Atoko te sɛ soyabean ne soyabean ngo
• Sesame aba ne sesame ngo
• Sunflower aba ne owia nhwiren ngo
• Margarine a ɛyɛ mmerɛw
• Awi mu mmoawa

So srade a ɛyɛ dɛ nyɛ papa saa?

Srade a ɛyɛ den yɛ srade bi a ɛyɛ den wɔ dan mu hyew mu. Ɛnyɛ nea epira wɔ dodow ketewaa bi mu . Nnuruyɛfo kamfo kyerɛ sɛ yɛn da biara da calories nyinaa mu nea ennu 10% fi srade a ɛyɛ den mu.

Nanso nhwehwɛmu ada no adi sɛ srade a ɛdɔɔso a wubedi no betumi apira w'akwahosan . Nea enti a ɛte saa ne sɛ ebetumi ama asiane a ɛwɔ hɔ sɛ wubenya koma ne ntini mu yare, anaa komayare no ayɛ kɛse . Titiriw no, wosusuw sɛ eyi te saa efisɛ ɛma srade bɔne, anaa LDL srade , dodow kɔ soro wɔ yɛn nipadua mu. Ɛno nti na nnuruyɛfo kamfo kyerɛ denneennen sɛ yɛnto srade dodow a yedi ne mpɛn dodow a yedi no ano.

Nnuan atitiriw a srade a ɛdɔɔso wom ne:

• Mmoa srade (sɛ nhwɛso no, Lard, Tallow) .
• Koko bɔta ne chocolate (titiriw nufusu chocolate) .
• Akutu nufusu ne akutu ngo (ɛwom sɛ srade a ɛdɔɔso wɔ eyinom mu de, nanso ɛsono adwene wɔ sɛnea wɔde bedi dwuma wɔ ɔkwan a ɛfata so) .
• Nufusu mu nnuan, titiriw bɔta, krim, nufusu a wɔayam, ne kyiisi bi
• Nnua a wɔde yɛ nnuadewa
• Nam kɔkɔɔ (nantwinam, oguammaa, mprako nam) .

Trans fats – eyi ne nea asiane wom sen biara!

Trans srade te sɛ srade a ɛyɛ den yiye. Nsonsonoe a ɛwɔ mu ara ne nsonsonoe ketewaa bi a ɛwɔ wɔn nnuru a wɔde yɛ adwuma no mu. N’abien nyinaa yɛ den wɔ dan mu hyew mu, na abien no nyinaa ma srade bɔne (LDL srade) kɔ soro. Nanso trans srade yɛ biribi a enye koraa mpo – ɛtew srade pa (HDL cholesterol) so! Saa HDL srade yi ne srade pa a ɛbɔ yɛn koma ho ban.

Akwan abien na ɛwɔ hɔ a trans srade betumi afa so aba:

• Abɔde mu nneɛma : Ebia nam kɔkɔɔ ne nufusu mu nneɛma kakraa bi pɛ na ɛwom. Wɔsan nso yɛ kakraa bi bere a wɔde nhabannuru ngo ayɛ hyew kodu ɔhyew a ɛkɔ soro (e.g., bere a wɔreyɛ deep frying).
• Nneɛma a Wɔde Yɛ Nneɛma : Wɔnam nnuruyɛ mu na ɛyɛ trans srade denam afifide mu ngo a ɛyɛ nsu a wɔde hyɛ nnuru bi te sɛ hydrogenation mu no so. Eyinom ne nea epira kɛse . Kan no na wohu wɔ nneɛma a wɔato, nnuan a wɔakyekyere, ne margarine ahorow bi mu.

Nanso asɛmpa no ne sɛ mprempren aman pii a ɛwɔ wiase nyinaa, te sɛ United States, abara sɛ wɔmfa trans srade a wɔde ayɛ aduan nka aduan ho. Nea enti a ɛte saa ne akwahosan ho asiane a ɛtra hɔ kyɛ a ɛwɔ trans srade a wodi mu. Adanse nso wɔ hɔ a ɛkyerɛ sɛ trans srade ma asiane a ɛwɔ hɔ sɛ obi benya kokoram ne nyarewa afoforo no yɛ kɛse.

Enti so yebetumi akyekyɛ srade mu sɛ eye ne bɔne?

Nokwarem no, sɛ yɛreka srade a ɛnyɛ trans srade ho asɛm a, ɛyɛ den sɛ yɛbɛka sɛ ‘eyi ye, eyi nye.’ Trans srade yɛ bɔne bere nyinaa, akyinnye biara nni ho!

Nanso momma yɛnhwɛ afoforo no. Nhwehwɛmu kyerɛ sɛ mmeae a srade a ɛyɛ den fibea, a ɛtɔ mmere bi a wɔfrɛ no ‘bɔne’ (sɛ nhwɛso no, nufusu a srade ayɛ mu ma, chocolate tuntum, nam a nkyene nnim), sɛ wodi no dodow a ɛfata a, ɛnyɛ nea ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse.

Afei nso, bere a nea wɔfrɛ no srade a ɛnyɛ den ‘papa’ (i.e. srade a ɛnyɛ den ne nea enni ahoɔden pii) ye ma nipadua no, sɛ wodi boro so a, ɛnyɛ papa. Biribiara a ɛboro so no nyɛ papa, nsuo mpo yɛ awuduru. Ɛno nti na nnuruyɛfo ka sɛ ɛsɛ sɛ yɛhwɛ yiye wɔ srade a enni ahoɔden dodow a yɛde ka yɛn aduan ho no ho.

So aduan a srade nnim ye bere nyinaa?

Dabi, ɛnyɛ bere nyinaa na ɛba saa. Susuw ho hwɛ, sɛ wotew srade a ɛwɔ aduan bi mu so a, ɛsakra ne dɛ, na mpɛn pii no ɛma ɛyɛ dɛ kɛse. Enti dɛn na nnwumakuw a wɔyɛ nnuan yɛ? Wɔde asikre ne carbohydrates pii ka nnuan a ‘srade nnim’ ho de tua saa dɛ no so ka. Nanso bere kɔ so no, asikre ne carbohydrates a ɛboro so yi betumi ama asiane a ɛwɔ hɔ sɛ obi benya nyarewa te sɛ asikreyare a ɛto so abien no ayɛ kɛse .

Enti, nea ɛbɛyɛ na yɛamfa yɛn ho anhyɛ ade bɔne biako ne foforo mu no, ɛsɛ sɛ yɛkenkan aduannuru ho nkyerɛwde a ɛwɔ nnuan a wɔde ahyɛ mu no yiye.Hwɛ yiye titiriw wɔ carbohydrates ne asikre dodow a ɛwɔ mu no ho. Mfa no sɛ biribi ye esiane sɛ ɛka sɛ "srade nnim" anaasɛ "srade kakraa bi" nti.

Sɛ wowɔ nsɛmmisa bi fa eyi ho a, wo ne nea ɔhwɛ wo titiriw no nkasa. Obetumi ama wo nsɛm ne akwankyerɛ pii. Ebia wɔde wo bɛkɔ obi te sɛ aduan ho ɔbenfo anaa aduannuru ho ɔbenfo nso nkyɛn.

So biribi wɔ hɔ a wɔfrɛ no aduan a srade pii wom?

Yiw, nnuan bi wɔ hɔ a wɔde srade ne protein di kan sen carbohydrates. Nhwɛso bi ne ketogenic aduan . Saa aduan yi betumi ayɛ nea mfaso wɔ so ama nyarewa bi te sɛ akisikuru a wontumi nsa. Nanso, ɛnyɛ nea ɛfata obiara. Wɔ nnipa binom fam no, keto aduan no betumi de ɔhaw kɛse aba mmerɛbo anaa asaabo so. Enti, nhyɛ keto aduan ase da a wunni aduruyɛfo afotu.

Sɛ wokɔ aguadidan akɛse mu kɔtɔ aduan a, mmere bi wɔ hɔ a w’adwene tu fra ansa na woahwɛ aduannuru ho nkrataa mpo. Ɛyɛ ade a ɛfata sɛ wobɛte nka sɛ woayera na w’adwene atu afra sɛ ebia srade yi ye anaasɛ enye. Ɛnyɛ wo nko ara, nnipa pii te saa.

W’abusua oduruyɛfo betumi aboa wo ma woahu eyi ho nsɛm pii. Sua a wubesua sɛ wobɛkenkan aduannuru ho nkrataa na woahu srade ahorow no betumi ayɛ anammɔn a edi kan a ɛho hia. Sɛ wuhu nea ɛsɛ sɛ wohwehwɛ wie a, srade ne nnuan afoforo ho gyinaesi renyɛ den saa.

Enti, nkrasɛm bɛn na ɛsɛ sɛ yɛkae fi saa asɛm yi mu?

Ɛnyɛ den koraa. Srade nyɛ yɛn tamfo, ɛyɛ yɛn adamfo! Nanso ɛne tebea horow.

• Ɛnyɛ srade nyinaa na enye: Srade bi wɔ hɔ a ɛho hia ma yɛn nipadua. Sɛ ɛnyɛ wɔn a, yɛrentumi nnya apɔwmuden.
• Kwati trans srade ɔkwan biara so: Eyinom ne nea enye ankasa. Kwati nnuan a trans srade a wɔde ayɛ nneɛma wom sɛnea wubetumi biara.
• To srade a ɛdɔɔso ano: Tow srade a ɛwɔ nneɛma te sɛ nam kɔkɔɔ, nufusu a srade pii wom, nnuadewa ngo, ne akutu ngo mu no ano hye.
• Fa srade pa di kan: Fa srade a ɛnyɛ den (monounsaturated ne polyunsaturated) a ɛwɔ avocado, ngodua ngo, nnuaba (atoko, cashew, almond), flax aba, ne mpataa a srade wom (te sɛ salmon, sardines) mu ka w’aduan ho.
• Dodow ho hia: Ɛwom sɛ ɛyɛ srade a eye sen biara de, nanso ɛnyɛ papa sɛ wubenya pii. Ma biribiara nkari pɛ.
• Kenkan nkyerɛwde a wɔakyerɛw so: Mma nsɛmfua ‘low-fat’ nnnaadaa wo. Hwɛ asikre ne carbohydrate a ɛwɔ mu nso.
• Hwehwɛ aduruyɛ mu afotu: Sɛ wowɔ nsɛmmisa bi fa srade anaa aduannuru ho a, nsuro sɛ wubebisa wo duruyɛfo.

Kae sɛ, aduan a ɛkari pɛ ho hia paa ma asetra a ahoɔden wom. Wɔ saa aduan a ɛkari pɛ no mu no, ɛho hia sɛ wunya srade a ɛfata, dodow a ɛfata! Enti momma yɛnpaw nneɛma a nyansa wom, yɛne srade mfa nnamfo, na yɛntena apɔwmuden!

` Srade, aduannuru, adidi pa, aduan, srade, komayare, srade a enni nipadua mu, srade a ɛyɛ den