Ɔkwan bɛn so na wobɛma aduan ayɛ dɛ a nkyene nnim? (Flavor Without Salt) Momma yɛnka eyi ho asɛm!

Nnuan dodow no ara a yedi, efi rolls a w’ani gye ho a woatɔ wɔ sotɔɔ mu so kosi patties a w’ani gye ho so kosi soup a w’ani gye ho wɔ fie so no, nkyene pii wom . Enti, wobɛyɛ dɛn ahu sɛ woredi nkyene pii? Eyi yɛ biribi a ɛsɛ sɛ yɛn nyinaa susuw ho. Efisɛ nkyene kakra yɛ dɛ, nanso sɛ ɛboro so a, ɛnyɛ papa mma wo nipadua.

Mfaso bɛn na ɛwɔ akwahosan so sɛ wobɛnoa aduan a nkyene nnim na wode ahyɛ mu ma?

Sɛ yɛde nkyene pii di dwuma wɔ aduannoa mu a, ebetumi anya yɛn nipadua so nkɛntɛnso bɔne. Enti, yebetumi anya akwahosan mu mfaso pii denam nkyene a yɛbɛtew so anaasɛ yɛmfa nni dwuma kakraa bi mpo so.

• Koma Akwahosan : Nkyene a wobɛtew so no betumi aboa ma asiane a ɛwɔ hɔ sɛ wubenya mogya mmoroso , anaa mogya mmoroso , no so atew, anaasɛ sɛ wowɔ bi mpo a, ama ayɛ kɛse. Susuw ho hwɛ, yɛn koma te sɛ nsu pɔmpɛ. Sɛ nkyene a wɔde di dwuma no kɔ soro a, ɛsɛ sɛ saa pɔmpɛ yi yɛ adwumaden kɛse.
• Asaabo dwumadi: Sɛ obi di nkyene pii a, ɛde adesoa kɛse to asaabo no so. Eyi ma sodium dodow a ɛsɛ sɛ woyiyi mu no yɛ kɛse. Bere kɔ so no, eyi betumi ama asaabo no ayɛ adwuma yiye .
• Nnuan a wɔyam no akwahosan:Ɛtɔ mmere bi a, nkyene pii a wubedi no betumi de ɔhaw ahorow aba wo aduan mu, te sɛ yafunu a ɛyɛ wo yaw ne wo ho a ɛyɛ wo yaw, titiriw sɛ wo ho yɛ wo hyew wɔ nkyene ho a.

Sɛnea abenfo kyerɛ no, “Nhwehwɛmu ahorow ada no adi sɛ sodium a wobɛtew so wɔ w’aduan mu no betumi ama mogya mmoroso so atew.Eyi ma asiane a ɛwɔ hɔ sɛ wubenya nyarewa afoforo te sɛ akisikuru ne komayare a entumi nyɛ adwuma no so tew .”

Ɔkwan bɛn so na wɔde yɛ aduan a nkyene nnim?

Sɛ worehwehwɛ sɛ wobɛtew nkyene dodow a wode di dwuma bere a worenoa aduan no so a, akwan foforo pii wɔ hɔ a wobɛfa so ama w’aduan ayɛ nnuhwam. Mma ɛnhaw wo, wubetumi akɔ so ama w’aduan ayɛ dɛ a nkyene nka ho.

Wubetumi asɔ ahwɛ sɛ wode abɔde mu nneɛma te sɛ lime, ginger, curry nhaban, nnuhuam a ayow (sɛ nhwɛso no, kumin, basil, rosemary), ayɛyɛde, galik, ne sinapi powder bedi dwuma de ayɛ w’aduan dɛ. Eyinom de dɛ kɛse ka w’aduan ho.

Ebia wobɛpɛ nso sɛ wode nneɛma a wɔde si nkyene ananmu . Nanso, sɛ woyɛ saa a, ɛsɛ sɛ wudi kan bisa wo duruyɛfo. "Nkyene a wɔde si nkyene ananmu yɛ nkyene a sodium nnim pii. Potassium chloride na ɛwɔ mu ma ɛyɛ dɛ sen sodium chloride. Bere a eyi betumi ayɛ papa ama nnipa binom de, nanso nsakrae a wɔyɛ wɔ nneɛma a wɔde yɛ no mu yi betumi de ɔhaw afoforo aba. Enti, hwɛ hu sɛ wobɛhwehwɛ aduruyɛfo afotu ansa na wode eyinom adi dwuma."

Bere a wode nneɛma afoforo a ɛyɛ dɛ di dwuma bere tiaa bi no, wo tɛkrɛma bɛsua. Nkakrankakra, nkyene ho akɔnnɔ a wowɔ no so bɛtew, na w’ani begye nneɛma foforo a ɛyɛ dɛ ho. Ebia wubehu mpo sɛ saa nneɛma foforo a ɛyɛ dɛ yi ne nnuan a w’ani gye ho no kɔ yiye sen sɛnea wususuw.

Akwan bi a wobɛfa so ayɛ aduan dɛ a nkyene nnim ni:

So ɛpo mu nkyene yɛ ɔkwan a ahoɔden wom?

Ebia woresusuw ho sɛ ebia ɛpo mu nkyene, kosher nkyene, anaa Himalaya nkyene a ɛyɛ pink ye sen nkyene a wɔde di dwuma daa anaa. Wɔnnyɛ nkyene ahorow yi ho adwuma pii, nanso mpɛn pii no, sodium dodow koro na ɛwom.

Oduruyɛfo Thomas a ɔyɛ ɔbenfo ka sɛ: “Nokwarem no, ɛpo mu nkyene mma akwahosan mu mfaso biara nsen pon so nkyene a wɔde di dwuma daa.”

Sodium dodow ahe na ɛwɔ aduan mu?

Nkyene pii wɔ nneɛma a yedi na yɛnom no pii mu sen sɛnea yehu. Ɛyɛ adwene pa sɛ yebegyae nkyene a yɛde bɛka pon so, nanso sodium a yedi no bɛboro 70% fi nnuan a wɔayɛ ne nea wɔakyekyere mu. Ebia saa nnuan yi nyɛ dɛ sɛ nkyene, nanso sodium betumi ayɛ nea ɛdɔɔso.

Ɔkwan biako pɛ a wobɛfa so ahu sodium dodow pɔtee a ɛwɔ w'aduan mu ne sɛ wobɛhwɛ aduannuru a wɔakyerɛw so . Sɛ wotɔ nnuan a wɔakyekyere anaa nea wɔayɛ ho adwuma a, paw nea wɔakyerɛw so sɛ “sodium nnim” anaa “sodium sua koraa.”

Ɛsɛ sɛ wɔkwati nnuan a nkyene pii wom bere a wɔredidi wɔ abɔnten no

Nnuan a wɔtaa di, a nkyene pii wom wɔ yɛn man yi mu ni:

Aduan a sodium kakraa bi na ɛwom

Enti, so nnuan bi wɔ hɔ a sodium nnim koraa? Ne tiawa mu no: ɛnyɛ ankasa. Nnuan a ɛyɛ mũ a wɔansiesie no dodow no ara te saa.Sodium bi wɔ nnuan mu fi awosu mu, efisɛ sodium yɛ ade a ɛho hia. Nanso, sodium dodow a ɛwɔ saa nnuan yi mu no sua koraa sɛ wɔde toto dodow a ɛdɔɔso a ɛwɔ nnuan a wɔayɛ ne nea wɔakyekyere mu no ho a.

Nnuan a wɔtaa di a sodium nnim fi awosu mu no bi ni:

• Nnuaba ne nhabannuru a wɔayɛ no foforo
• Aburow a wɔayam no yiye
• Nam a ɛnyɛ den ne nkokɔ
• Nsunam
• Atoko a wɔfrɛ no legumes
• Nnuadewa ne aba
• Nufusu mu nnuan ne nkesua

Sɔ DASH Diet no hwɛ ma Mogya Nhyɛso a Ɛkɔ Anim

Sɛ ɛte sɛ nea nnuan a wɔahyehyɛ yi nim a, ɛyɛ nea ɛka aduan ho nhyehyɛe a agye din a ɛwɔ akwahosan mu mfaso pii ho. Sɛ wowɔ mogya mmoroso a, DASH aduan (Dietary Approaches to Stop Hypertension) yɛ aduan a sodium nnim na srade nnim. Sɛ yɛbɛka no tiawa a, ɛyɛ aduan ho nhyehyɛe a ɛboa ma wodi mogya mmoroso so.

Saa aduan nhyehyɛe yi hwehwɛ sɛ wɔde nnuaba 4-5, nhabannuru 4-5, ne nufusu a srade nnim 2-3 da biara. Afei nso, aburow a wɔayam, mpataa, nkokɔ, bankye, nnuaba, ne aba pii wom. Ɛsan nso to asikre ne nam kɔkɔɔ ano hye.

Wo ne oduruyɛfo anaa aduan ho ɔbenfo nkasa na ɔnyɛ DASH Diet nhyehyɛe a ɛfata wo.