Bere foforo a wobɛkɔ akɔtotɔ nneɛma no, mma wo werɛ mmfi sɛ wode saa nneɛma yi bɛka wo adetɔ teaseɛnam ho. Efisɛ nhama a ɛwɔ saa nnuan yi mu a yɛn nyinaa nim no sɛ nhama no som bo kɛse ma yɛn nipadua. Sɛ yɛbɛka no tiawa a, fiber boa yɛn ma yɛtew srade bɔne a epira nipadua no, (LDL) srade , no so, ɛma dwensɔtwaa akwahosan ne aduan a wɔyam no tu mpɔn, na ɛboa yɛn nso ma yedi adidi a ɛho nhia so denam atenka a ɛma yɛte nka sɛ yɛayɛ ma bere a yɛadi kakra mpo no so. Enti, ma yɛnhwɛ nea nnuan a ahoɔdennuru wom yi yɛ.
Nea edi kan no, ma yɛnka nnuaba ne nhabannuru ho asɛm.
Nnuaba ne nhabannuru yɛ akwan a eye sen biara na ɛyɛ dɛ sen biara a wɔfa so nya fiber no mu biako. Ma yɛnhwɛ nea ɛsɛ sɛ wode ka w’aduan ho.
Nnuaba ahorow
Mpɛn pii no, nnuaba te sɛ apɔw-mu-teɛteɛ, banana, borɔdɔma, ne strawberry taa kura bɛyɛ gram 3 kosi 4 wɔ aduan biara mu. Sɛ woredi apɔw-mu-teɛteɛ a, hwɛ hu sɛ wubedi no a wo were no ayɛ , efisɛ honam ani ahoɔdennuru pii na ɛwom. Ɛnyɛ den sɛ raspberry bedi nkonim wɔ akansi yi mu bere a wɔde nhama bɛyɛ gram 8 wɔ kuruwa biara mu.
Nnuaba te sɛ mango ne guava a abu so wɔ yɛn man yi mu no nso wɔ fiber pii.
- Mango a ne kɛse yɛ mfinimfini no kura nhama bɛyɛ gram 5.
- Nhama pii wɔ guava kuruwa biako mu, bɛyɛ gram 9.
- Persimmon nso wɔ fiber bɛyɛ gram 6.
Atosodeɛ
Mmara tiawa bi a ɛsɛ sɛ wokae ni: dodow a nhabannuru bi kɔla yɛ tuntum no, dodow no ara na nhama pii wɔ mu. Sɛ nhwɛso no, karɔt, beet, ne broccoli wɔ fiber pii. Saa ara na nhaban momono nso te. Nhaban momono te sɛ kale, spinach, ne Swiss chard nyinaa wɔ nhama bɛyɛ gram 4 wɔ kuruwa biara mu. Artichoke yɛ nhabannuru a ahoɔdennuru pii wom no mu biako, na nea ne kɛse yɛ mfinimfini no bɛyɛ gram 10.
Ɛmo a yɛn nyinaa di nso yɛ fiber fibea pa. Ɛmo a ne kɛse yɛ mfinimfini a ɛmo kɔkɔɔ, ɛmo fitaa, ne ɛmo a ɛyɛ dɛ ka ho no, sɛ wɔde honam ani di a, ahoɔdennuru bɛboro gram 3 wom .
| Aduane | Sɛ wɔkyekyem pɛpɛɛpɛ a, fiber a wɔde di dwuma (gram) . | Nsɛntitiriw |
|---|---|---|
| Raspberry a wɔde yɛ nneɛma | ~8g wɔ kuruwa biara mu | Fiber a ɛdɔɔso sen biara wɔ nnuaba mu. |
| Guava a wɔfrɛ no Guava | ~9g wɔ kuruwa biara mu | Ɛnyɛ den sɛ wobetumi ahu wɔ Sri Lanka. |
| Apɔw-mu-teɛteɛ / Ɛmo | ~4g wɔ aduaba a ɛwɔ ntam biara mu | Ɛho hia sɛ wode peel no didi . |
| Nnuadewa a ɛyɛ ahabammono tuntum | ~4g wɔ kuruwa biara mu | Nneɛma te sɛ spinach ne kale. |
Momma yɛnhwɛ nnuan a ayow ne nea wɔde ahyɛ toa mu nso.
Aburow ne atoko yɛ aduan kuw foforo a ɛsom bo a nhama ayɛ mu ma.
Fa nneɛma te sɛ chickpeas, peas, green beans, ne lentils ka w’aduan ho daa. Wubetumi ayɛ soup, de ahyɛ salad mu, anaasɛ wubetumi de ahyɛ nsu mu na woadi sɛnea yɛtaa yɛ no. Saa atoko yi wɔ fiber ne protein pii. Enti sɛ woretew nam ne mpataa so a, sɛ wode biribi te sɛ eyi ka w’aduan ho mmom a, eye ma wo nipadua no yiye.
Kae sɛ eye sɛ wode fiber bɛka w’aduan ho nkakrankakra. Sɛ wodidi pii prɛko pɛ a, ebetumi ama yafunu ayɛ wo yaw na ayɛ wo yaw. Enti ma no nkɔ soro nkakrankakra.
Ɔkwan bɛn so na wɔpaw paanoo ne aburow?
Ɛsɛ sɛ yɛhwɛ yiye kakra bere a yɛrepaw aburow, abodoo, ne aburow ahorow a yedi anɔpaduan no.
- Aburow: Bere a nhama dodow bi wɔ aburow dodow no ara mu no, ɛnyɛ ne nyinaa na wɔbɔɔ no pɛpɛɛpɛ. Sɛ wotɔ aburow packet a, kenkan nea wɔakyerɛw so no. Aburow biara a fiber gram 5 anaa nea ɛboro saa wom wɔ aduan biara mu no yɛ nea eye.
- Abodoo a wɔde aburow ayɛ: Sɛ́ anka wobɛfa paanoo fitaa no, paw paanoo a wɔde aburow a wɔayam ayɛ, te sɛ kurakkan paanoo, paanoo a wɔde atta esiam ayɛ, ne paanoo a wɔde chickpea esiam ayɛ.
- Aburow a wɔayam: Sɛ́ anka wubenya aburow fitaa a wɔtaa de di dwuma no, paw aburow kɔkɔɔ anaa aburow a ɛyɛ bruu.Fa yɛ wo su sɛ wubedidi. Wubetumi nso de aburow afoforo te sɛ atoko aka w’aduan ho.
Wɔn a wɔpɛ sɛ wodi nnuan nketenkete...
Ɛsɛ sɛ yesusuw nea yedi bere a ɔkɔm de yɛn kakra awiabere no nso ho. Paw nneɛma te sɛ eyi sen bisket ne keeki a srade wom na asikre wom.
- Nnuadewa ne aba: Nnuadewa biara te sɛ owia aba, akutu aba, pistachio, ne almond yɛ ɔkwan pa a wobɛfa so anya fiber. Eyinom mu ounce biako (bɛyɛ gram 28) ma wonya nhama bɛyɛ gram 3. Nanso, calories pii nso wɔ mu. Enti, ɛho hia sɛ wudidi wɔ ɔkwan a ɛfata so .
- Popcorn: Popcorn a mframa abɔ mu nkuruwa abiɛsa, a ngo nni mu no, bɛyɛ gram 4 na ɛwɔ nhama. Ɛyɛ aduan a ahoɔden wom na ɛyɛ dɛ.
Hwɛ nneɛma yi nso yiye.
Mpɛn pii no, fiber nni nufusu, yogurt, ne nnuaba mu anonne mu. Nanso mprempren nneɛma bi a wɔtɔn wɔ gua so no, wɔde fiber aka ho. Sɛ wokɔ aguadidan akɛse mu a, hwehwɛ "Fiber Added" anaa "Fiber Fortified" wɔ yogurt, nufusu, anaa akutu nsu a wɔakyerɛw so. Aduru a ɛte saa a wobɛpaw nso yɛ ɔkwan pa a wobɛfa so adi wo da biara da fiber ahiade ho dwuma.
Sɛ wowɔ aduruyɛ mu tebea biara, titiriw aduan mu haw ahorow a, ɛho hia yiye sɛ wo ne wo duruyɛfo kasa ansa na woafa saa aduan yi.
Nkrasɛm a Wɔde Kɔ Fie
- Fiber yɛ aduannuru a ɛho hia a ɛboa ma srade bɔne so tew, ɛma aduan mu yɛ mmerɛw, ɛma dwensɔtwaa no nya akwahosan pa, na ɛboa ma obi mu duru so tew.
- Fa nnuan ahorow a ahoɔdennuru wom ka w’aduan a wubedi da biara da ho. Nnuaba (a ɛwɔ honam ani), nhabannuru tuntum, nnuaba, ne aburow a wɔayam no yiye ne nea ɛho hia titiriw.
- Sɛ woretɔ aduan a, kenkan nea wɔakyerɛw so no na hwɛ nhama a ɛwɔ mu no yiye.
- Fa fiber ka w’aduan ho nkakrankakra. Na nom nsu pii da mũ no nyinaa.
- Sɛ wowɔ w’akwahosan anaa w’aduan ho dadwen bi a, kɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae biara.
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