Ebia wunim sɛnea fiber ho hia ma w’akwahosan. Nanso so worenya fiber dodow a ɛfata a wuhia da biara da ankasa? Nokwasɛm ne sɛ, yɛn mu dodow no ara nnya fiber a ɛdɔɔso da biara. Eyi yɛ ɔhaw kɛse, titiriw wɔ ɔkwan a yɛfa so didi nnansa yi no ho. Enti, ɛnnɛ yɛbɛka fiber ho asɛm, nea enti a ɛho hia ma yɛn nipadua, ne sɛnea yɛde fiber bɛka yɛn aduan ho.
Sɛ wɔkyekyem pɛpɛɛpɛ a, sɛnea nnuruyɛfo kamfo kyerɛ no, ɔbea hia nhama bɛyɛ gram 25 da biara . Ɔbarima hia bɛyɛ gram 38 da biara . Nanso yɛn mu dodow no ara di gram 15 kakraa bi da biara. Enti saa nsonsonoe yi a yɛbɛto mu no ho hia yiye ma yɛn akwahosan.
Mɛyɛ dɛn atumi ahyɛ saa fiber gap yi mu ma?
Eyi ano aduru a eye sen biara na ɛnyɛ den ne sɛ yɛde nnuan a efi afifide mu pii a ɛkyerɛ nhabannuru, nnuaba, atoko, aburow a wɔayam , ne nnuaba bɛka yɛn aduan ho. Saa nnuan yi fi awosu mu ahoɔdennuru pii wɔ mu, ne aduannuru afoforo pii a yɛn nipadua hia.
Sɛ yɛbɛka no tiawa a, dodow a wode nhabannuru ne nnuaba a ɛyɛ kɔla ahorow hyɛ wo prɛte ma no, dodow no ara na wubenya nhama pii.
Afei nso, wubetumi ayɛ nsakrae kɛse denam aburow a wɔayɛ no yiye , te sɛ abodoo fitaa, esiam fitaa a wɔde yɛ nneɛma, aburow fitaa, ne pasta fitaa , a wobɛtew so, na wode aburow a wɔayam (sɛ nhwɛso no, awi a wɔayam, atta esiam, ne aburow a ɛyɛ bruu) aka w’aduan ho mmom no so. Ɛyɛ papa bere nyinaa sɛ wubenya fiber afi abɔde mu nnuan mu. Efisɛ afei wunya aduannuru afoforo a wo nipadua hia nso ka fiber no ho.
Fiber ahorow atitiriw abien na ɛwɔ hɔ!
Aduan biara a efi afifide mu a yedi no wɔ fiber kodu baabi. Wobetumi akyekyɛ saa nhama yi mu ayɛ no ahorow atitiriw abien. Ɛne sɛ, nhama a ɛtumi nwura mu ne nhama a ɛtumi nwura mu. Eyinom abien nyinaa ho hia yɛn nipadua no pɛpɛɛpɛ. Ma yɛnhwɛ nsonsonoe a ɛda saa abien yi ntam.
| Fiber type | Akwahosan so mfaso | Nnuan a pii wom |
|---|---|---|
| Fiber a Ɛtumi Nwura Mu Ɛpete nsu mu na ɛbɛyɛ te sɛ gel. |
| Oats, atoko, atoko (atoko, chickpeas, green beans), apɔw-mu-teɛteɛ, pears, strawberry, blueberries, nnuaba ne aba. |
| Fiber a Ɛntumi Nwura Mu Ɛfa dwensɔtwaa no mu a ɛnkɔ nsu mu. | Aburow a wɔayam (aburow a ɛyɛ bruu, atoko), nnuaba, aba, karɔt, kukuruku, kabege, nhabannuru a ɛyɛ ahabammono tuntum te sɛ akutu, ne tomato. |
Mfaso afoforo a ɛwɔ fiber so
- Ɛboa ma wo mu duru so tew: Sɛ wudi nnuan a ahoɔdennuru pii wom a, ɛma wote nka sɛ wo ho ayɛ wo ma ntɛmntɛm. Esiane sɛ saa nnuan yi gye bere tenten ansa na ayam nti, wudi w’adidi boro so nso so.
- Kokoram ho asiane a wɔbɛtew so : Nhwehwɛmu ahorow bi ada no adi sɛ aduan a ahoɔdennuru pii wom betumi atew kokoram ahorow bi , te sɛ kokoram a ɛwɔ akyi berɛmo mu no so.
Nnuan bɛn na ahoɔdennuru pii wom?
Okay, afei ma yɛnhwɛ nnuan a fiber pii wom. Saa nsɛm a wɔahyehyɛ yi bɛboa wo ma woayɛ w’aduan ho nhyehyɛe.
| Aduan kuw | Nhwɛso ahorow a fiber pii wom |
|---|---|
| Nnuadewa a ɛyɛ mmerɛw | Lentils, chickpeas, peas, bankye a ɛyɛ ahabammono, soyabeans |
| Aburow a Wɔayɛ no Nnua | Aburow a ɛyɛ bruu, buckwheat, atoko, oats, atta esiam, popcorn |
| Atosodeɛ | Broccoli, spinach, kabege, yams, okra, karɔt, ɛmo a ɛyɛ dɛ, ɛmo (a ne were wom), bankye, lettuce |
| Nnuaba | Raspberry, blackberry, pears, strawberry, akutu, banana, mango, apɔw-mu-teɛteɛ |
| Nnuadewa ne aba | Almond, walnuts, chia aba, flax aba |
Akwan a ɛnyɛ den 7 a wobɛfa so de fiber aka w’aduan ho
Seesei ebia woredwen ho sɛ, “Ɛyɛ, eyi nyinaa ye, nanso mɛyɛ dɛn de eyinom aka m’aduan da biara da ho?” Akwan a ɛnyɛ den a wobɛfa so ayɛ no bi ni.
1. Fa fiber fi wo da no ase: Di biribi a wɔde aburow a wɔayam ayɛ anɔpaduan. Sɛ nhwɛso no, wubetumi adi oats, buckwheat porridge, anaa roti a wɔde atta esiam ayɛ.
2. Kenkan nneɛma a wɔakyerɛw so: Sɛ woretɔ aduan wɔ sotɔɔ mu a, kenkan nea wɔakyerɛw so. Paw biribi a anyɛ yiye koraa no, ɛwɔ fiber gram 3-5 wɔ aduan biara mu.
3. Sesa paanoo ko: Sɛ woreyɛ sandwich a, fa biribi te sɛ awi paanoo di dwuma sen sɛ wode paanoo fitaa bedi dwuma daa.
4. Di nnuaba a ɛyɛ pɛ sen sɛ wubedi nnuaba mu nsu: Aduaba a ɛyɛ pɛ wɔ ahoɔdennuru pii sen nnuaba mu nsu kuruwa biako.
5. Fa nnuaba ka ho: Fa atoko, chickpeas, anaa peas gu wo gravies, soup, salad, ne smoothies mu. Fa yɛ wo su sɛ wubedi aduan a wɔde nnuaba ayɛ sen sɛ wubedi nam anyɛ yiye koraa no pɛnkoro dapɛn biara.
6. Hwehwɛ nneɛma foforo a ɛyɛ dɛ mu: Sɔ India ne Mfinimfini Apueifo nnuan a wɔde aburow a wɔayam ne nnuaba di dwuma sɛ aduan titiriw hwɛ.
7. Nnuan a Ɛma Apɔwmuden: Sɛ ɔkɔm de wo kakra awia a, sɛ́ anka wubedi bisket no, fa yɛ wo su sɛ wubedi karɔt, kukuruku asinasin, anaa almond bi.
Nea ɛho hia yiye: Ɛsɛ sɛ wode fiber ka w’aduan ho nkakrankakra . Sɛ wodi fiber pii prɛko pɛ a ebetumi ama yafunu ayɛ wo yaw na ayɛ wo yaw . Afei nso, mma wo werɛ mmfi sɛ wobɛnom nsu pii bere a wudi fiber pii no. Saa na fiber yɛ adwuma wɔ nipadua no mu.
Sɛ wowɔ nsɛmmisa foforo bi fa eyi ho, anaasɛ wopɛ sɛ wuhu aduan ko a eye ma w’akwahosan tebea no a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa.
Nkrasɛm a Wɔde Kɔ Fie
- Fiber yɛ aduannuru a ɛho hia ma asetra a ahoɔden wom, titiriw ma aduan mu akwahosan ne mu duru a wɔhwɛ so.
- Ɔbea hia fiber bɛyɛ gram 25 da biara na ɔbarima hia bɛyɛ gram 38.
- Yɛn nipadua hia nhama a ɛtumi nwura mu ne nea ɛntumi nwura mu.
- Sɛ́ anka wubedi nnuan a wɔayɛ no yiye te sɛ abodoo fitaa ne aburow fitaa no, dan kɔ abɔde mu aduan te sɛ aburow a wɔayam, nhabannuru, nnuaba, ne nnuaba so.
- Fa fiber ka w’aduan ho nkakrankakra. Na mma wo werɛ mmfi sɛ wobɛnom nsu pii da mũ no nyinaa.
- Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ w’aduan ho a, kɔ wo duruyɛfo nkyɛn.
Fiber, Aduandi, Adidi pa, Mu duru a ɛso tew, Akisikuru, Asikreyare, Koma Yare, Aburow a Wɔayam
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