So ɛtɔ mmere bi a wuhyia ɔhaw ahorow te sɛ nea wote nka sɛ wo ho ayɛ wo ma anaasɛ wo ho ayɛ wo hyew? Anaasɛ wote nka sɛ ɛsɛ sɛ wohyɛ wo mu duru so na wokɔ so nya apɔwmuden kakra? Ɛnnɛ yɛrebɛka ɔbran kɛseɛ bi a ɔde ne ho ahintaw yɛn aduane mu a ɔboa wɔ yeinom nyinaa mu ho asɛm. Ɛno ne fiber, anaa sɛnea yɛn nyinaa nim no, ‘fiber’.
Dɛn nti na saa nhama yi ho hia yɛn saa?
Sɛ yɛbɛka no tiawa a, fiber yɛ carbohydrate bi a yɛn nipadua ntumi nyam, nanso ɛho hia ma yɛn yafunu mu ntini no akwahosan. Wohu no titiriw wɔ afifide mu nnuan te sɛ nhabannuru, nnuaba, aburow, ne nnuaba mu.
Nhama ahorow abien na ɛwɔ hɔ:
- Soluble Fiber: Eyinom nwene wɔ nsu mu na ɛyɛ gel. Eyi boa ma srade bɔne a ɛwɔ nipadua no mu no so tew na ɛboa nso ma asikre dodow a ɛwɔ mogya mu no so.
- Insoluble Fiber: Eyinom ntumi nkɔ nsu mu. Te sɛ sponge ketewaa bi no, wɔboa ma nsu a ɛwɔ yɛn dwensɔtwaa mu no fa yɛn dwensɔtwaa mu ntɛmntɛm. Eyinom yɛ kɛse ma akisikuru a wosiw ano.
Enti mfaso titiriw a yenya fi fiber pii a yedi mu ne:
- Cholesterol so tew.
- Asiane a ɛwɔ hɔ sɛ obi benya komayare no so tew.
- Ɛnyɛ den sɛ wobɛhwɛ wo mu duru so. (Nnuan a ahoɔdennuru wom a wudi no ma wote nka sɛ wo ho ayɛ wo ma, na ɛboa ma wudi adidi boro so so.)
- Akisikuru no afi hɔ na aduan mu ntini no dwumadi retu mpɔn.
- Ɛboa ma wodi tebea horow te sɛ asikreyare so.
Nanso, ansa na wubefi ase adi fiber no, hu eyi!
Ɛwom sɛ fiber yɛ ade pa de, nanso ɛnyɛ papa sɛ wode pii bɛka w’aduan ho prɛko pɛ. Egye bere kakra ansa na yɛn dwensɔtwaa ayɛ ne su. Enti ma nsɛntitiriw yi ntra w’adwenem.
- Nom nsu pii: Sɛ woma fiber a wunya no yɛ kɛse a, ɛsɛ sɛ woma nsu a wonom nso yɛ kɛse. Sɛ ɛnte saa a, ebia nhama no rentumi nyɛ adwuma yiye na akisikuru betumi asɛe kɛse.
- Fi ase nkakrankakra: Mma wonyɛ nsakrae kɛse da koro. Fa nnuan a ahoɔdennuru wom pii ka w’aduan ho nkakrankakra wɔ dapɛn biako anaa abien mu. Eyi bɛma wo aduan mu nhyehyɛe no anya bere de ayɛ nsakrae wɔ nsakrae no mu.
- Bisa wo duruyɛfo: Sɛ wowɔ aduan mu yare bi te sɛ akisikuru anaa komayare dedaw a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ nsakrae biara wɔ w’aduan mu. Ɔbɛtu wo fo wɔ ɔkwan a eye sen biara a wobɛfa so.
Okay, enti yɛbɛyɛ dɛn adi fiber pii? Akwan 6 ni!
Wɔkyerɛ sɛ yehia fiber bɛyɛ gram 25 da biara. Akwan a ɛyɛ mmerɛw bi a yebetumi afa so de saa dodow yi aka yɛn aduan ho ni.
1. Paw aburow a wɔayam bere biara a ɛbɛyɛ yiye.
Sɛ́ anka wubedi paanoo fitaa no, bɔ mmɔden sɛ wubedi awi paanoo, awi paanoo, anaa aburow a wɔayam. Sɛ́ anka wubenya aburow fitaa no, sɔ aburow a ɛyɛ bruu (aburow a ɛyɛ bruu) hwɛ. Sɛ woretɔ biribi wɔ sotɔɔ mu a, hwehwɛ nsɛmfua "aburow a wɔayam" anaa "aburow a wɔayam" wɔ nneɛma a wɔde yɛ aduan no mu. Ɛnyɛ nnuan a ɛka sɛ "multigrain" nyinaa na aburow a wɔayam no yiye na ɛwom.
Fa no sɛ, sɛ wudi paanoo a wɔayam no yiye abien sen sɛ wubedi paanoo fitaa abien a, wubenya nhama bɛyɛ gram 4 foforo.
2. Paw biribi a fiber pii wom ma anɔpaduan.
Oats a wubedi anɔpaduan no yɛ ɔkwan pa a wobɛfa so afi wo da no ase. Wubetumi nso apaw anɔpaduan mu aburow a asikre kakraa bi na ɛwom na ahoɔdennuru pii wom. Nanso, asikre a wɔde ka aburow pii ho a ɛho nhia, enti ɛho hia sɛ wokenkan nea wɔakyerɛw so.
3. Di nnuaba nna kakraa bi dapɛn biara
Nnuadewa yɛ aduan pa a fiber ne protein ahyɛ mu ma. Sɛ yebehu wɔn wɔ yɛn man yi mu a, ɛnyɛ den koraa.
- Lentils: Lentil soup yɛ nea ɛsɛ sɛ wodi awia ne anwummere aduan.
- Chickpeas, peas, ne green beans: Noa na fa ka tii ho, anaa yɛ no soup.
- Sɛ wopɛ salad a: Fa chickpeas ne peas a wɔanoa bi ka nhabannuru salad a woreyɛ no ho.
4. Fa nnuaba kakraa bi ka ho da biara.
Nnuaba yɛ ɔkwan a ɛyɛ dɛ a wobɛfa so anya ahoɔdennuru ne vitamin, nanso nnuaba mũ a wubedi no ne ɔkwan a eye sen biara a wobɛfa so anya ahoɔdennuru pii, sen sɛ wobɛnom nnuaba mu nsu.
- Di banana anaa apɔw-mu-teɛteɛ sɛ aduan a wode bɛdi wɔ adidi ntam.
- Fa papaya ne mango asinasin bi ka ho de siesie w’awia aduan prɛte.
- Sɛ wudidi wie a, di nnuaba asinasin bi a yogurt ka ho de yɛ aduan a ɛyɛ dɛ.
5. Fa flaxseed a wɔayam teaspoon biako ka w’aduan ho.
Flaxseed yɛ aduan a ɛboro so a ɛwɔ nhama a ɛtumi nwura mu ne nea ɛntumi nwura mu. Wubetumi ayam flaxseeds na wode bɛyɛ teaspoon biako aka wo porridge, smoothie, anaa mpo broth ho. Sɛ wode saa teaspoon biako yi di dwuma a, wubetumi de fiber bɛyɛ gram 3 aka ho.
6. Di nhabannuru pii!
Fa nhabannuru bi ka aduan biara ho. Hwɛ hu sɛ wode biribi te sɛ salad a wode bedi awia, curry abien anaa abiɛsa, ne salad a wode bɛyɛ anwummere aduan bɛka ho. Ɛyɛ su pa nso sɛ wubedi nneɛma te sɛ karɔt, kukuruku, ne kabege a wobetumi adi a wɔannoa bere a wɔredidi no.
| Nnuan a wɔtaa di a ahoɔdennuru pii wom wɔ Sri Lanka | Sɛ wɔkyekyem pɛpɛɛpɛ a, fiber a wɔde di dwuma (gram) . |
|---|---|
| 1/2 kuruwa a wɔanoa atoko | Bɛyɛ gram 7-8 |
| Chickpeas a wɔanoa kuruwa 1/2 | Bɛyɛ gram 6 |
| 1 ɛmo a ne kɛse yɛ mfinimfini | Bɛyɛ gram 4 |
| 1 banana a ne kɛse yɛ mfinimfini | Bɛyɛ gram 3 |
| Oats a wɔanoa kuruwa 3/4 | Bɛyɛ gram 3 |
| Gotukola a wɔatwitwa no kuruwa 1 | Bɛyɛ gram 2-3 |
Ɛdenam nsakrae nketenkete a wobɛyɛ te sɛ eyi so no, ɛnyɛ den sɛ wo nso wubenya nhama dodow a wo nipadua hia na woanya asetra a ahoɔden wom.
Nkrasɛm a Wɔde Kɔ Fie
- Fiber yɛ aduannuru a ɛho hia a ɛboa ma mogya mu srade so tew, ɛma obi mu duru so tew, na esiw akisikuru ano.
- Sɛ wode fiber reka w’aduan ho a, fi ase ketewaa bi na mma wo werɛ mmfi sɛ wobɛnom nsu pii .
- Ɛnyɛ den sɛ wubenya nhama a wuhia no denam nnuaba, nhabannuru, aburow a wɔayam, ne nnuaba a wode bɛka aduan biara ho no so.
- Sɛ wowɔ aduan mu yare bi dedaw a, ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu.
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