Sɛ yɛte asɛmfua "srade" anaa "ngo" a, yɛn mu pii suro kakra, ɛnte saa? "Oh, srade a wubedi no nyɛ papa, ɛma woyɛ srade, na ɛma srade kɔ soro," ne nea ɛba yɛn adwene mu. Nanso wunim, saa asɛm no nyɛ nokware koraa. Nokwarem no, srade ho hia na ama yɛn nipadua ayɛ adwuma yiye. Yehia srade na ama yɛn honam ani ayɛ den, abɔ yɛn akwaa ahorow ho ban, na yɛn nipadua mu ntini a ɛma nipadua no yɛ adwuma no ayɛ adwuma. Nanso ɔhaw no ne sɛ, ɛnyɛ srade ahorow nyinaa na eye pɛpɛɛpɛ.
Srade ahorow anan na ɛwɔ hɔ... Eyinom ne dɛn?
Sɛ yɛbɛka no tiawa a, srade ahorow atitiriw anan na ɛwɔ nnuan a yedi no mu. Momma yɛnhwɛ nea wɔyɛ.
- Srade a ɛnyɛ nea ɛyɛ monounsaturated
- Srade a ɛnyɛ den pii
- Srade a ɛyɛ den
- Trans srade a ɛwɔ nipadua no mu
Mma edin ahorow yi nnyɛ wo hu. Ɛyɛ mmerɛw yiye. Nsonsonoe kakra wɔ nnuru a wɔde yɛ srade ahorow yi mu. Susuw ho hwɛ, srade a ɛyɛ den ne nea ɛyɛ den wɔ dan mu hyew mu, na ɛyɛ mmerɛw kakra. Sɛ nhwɛso no, nneɛma te sɛ bɔta, srade, ne akutu ngo. Ɔkwan foforo so no , srade a enni ahoɔden ne nea ɛyɛ nsu wɔ dan mu hyew mu. Nneɛma te sɛ ngodua ngo ne canola ngo.
Eyinom ahorow abien a edi kan, a ɛne srade a ɛnyɛ den no ye ma yɛn nipadua no yiye. Nanso ahorow abien a etwa to, a ɛne saturated fats ne trans fats, ne nea yɛfrɛ no "srade bɔne." Eyinom a yedi boro so no sɛe yɛn akwahosan.
Dɛn nti na ɛsɛ sɛ yesuro srade a ɛdɔɔso saa?
Ade titiriw nti a ɛte saa ne sɛ srade a ɛyɛ den ma "srade bɔne" dodow a ɛwɔ yɛn nipadua mu no kɔ soro. Ebia woate `LDL` srade ho asɛm. Ɛno ne nea ɛte.
Sɛ `LDL` srade dodow kɔ soro wɔ nipadua no mu a, biribi a ɛyɛ hu kɛse si. Saa srade bɔne yi de `plaque` gu yɛn mogya ntini no afasu so, titiriw ntini a ɛde mogya kɔ koma no mu. Ɛte sɛ nkannare a ɛrehyew wɔ nsu paipu mu. Esiane saa nsensanee yi nti, mogya a ɛsen no yɛ teateaa nkakrankakra.
Wo de susuw ho hwɛ, sɛ akisikuru bi ba mogya ntini bi mu na esiw nsu a ɛsen no kwan a, dɛn na ɛba? Koma no nnya mogya a ehia no. Ɛno ne bere a komayare ba.
Ɛtɔ mmere bi a, mogya asinasin yi betumi abubu na afa mogya no mu, na akɔhyɛ mogya ntini ketewaa bi mu wɔ amemene no mu. Eyi ne bere a tebea horow te sɛ ɔyare a ɛma obi hwe ase ba.
Trans srade yɛ nea enye koraa mpo. Ɛnyɛ sɛ wɔma LDL (bɔne) srade kɔ soro nko, na mmom wɔtew HDL (papa) srade a eye ma yɛn nipadua no so nso. Eyi nti na aman pii ahyɛ mmara sɛ wobeyi trans srade a wɔde ayɛ nneɛma afi nnuan mu no.
Enti, nnuruyɛfo kamfo kyerɛ sɛ yɛn da biara da calories nyinaa mu nea ennu 10% fi srade a ɛyɛ den mu. Nyansa wom sɛ wode srade a ɛnyɛ den (te sɛ ngodua ngo ne nnuaba) besi srade a ɛyɛ den ananmu sɛnea wubetumi biara.
Nnuan a srade pii wom ne nea wɔde si ananmu a ahoɔden wom
Okay, enti momma yɛnhwɛ nnuan a srade pii wom, nnuan a ɛsɛ sɛ yɛto ano hye, ne nnuan pa a yebetumi apaw mmom. Mede eyinom ahyɛ pon so sɛnea ɛbɛyɛ a ɛbɛyɛ mmerɛw sɛ wɔbɛte ase.
| Kwati Anaasɛ To Eyinom ano hye | Paw Eyinom Mmom |
|---|---|
| Nam a srade wom: Nantwinam ne mprako nam afã horow a srade wom. | Nam a srade nnim: Twitwa srade biara a wotumi hu fi nam no mu na noa. |
| Akokɔ were: Srade pii wɔ akokɔ honam ani. | Akokɔ a onni honam ani: Yi ne were koraa ansa na woanoa. |
| Heavy Cream and Butter: Cream ne bɔta a srade pii wom a wɔde nufusu na ɛyɛ. | Nufusu a Wɔayam ne Ngodua Ngo: Fa nufusu a wɔayam nni dwuma sen sɛ wode cream bɛhyɛ wo kɔfe mu. Fa afifide mu ngo te sɛ ngodua ngo di dwuma wɔ aduannoa mu sen sɛ wode bɔta bedi dwuma. |
| Soseji ne bacon: Srade ne nkyene pii wɔ eyinom mu. | Soseji a wɔde akokɔnam nam ayɛ: Eyinom mu srade sua koraa. Anaasɛ, paw ɔkwan foforo te sɛ mpataa. |
| Cheese ahorow a wɔde yɛ:Titiriw no, kyiisi a ɛyɛ mmerɛw na ɛyɛ krim. | Cheese a srade nnim: Paw cheese a srade nnim te sɛ cottage cheese. |
| Nneɛma a wɔde yɛ paanoo: Wɔde bɔta ne margarine di dwuma kɛse wɔ nneɛma te sɛ patties, rolls, ne pastries mu. | Nneɛma a wɔde si ananmu a ahoɔden wom: Sɛ woreyɛ eyinom wɔ fie a, fa bɔta kakraa bi na fa nhabannuru pii di dwuma. |
| Nnuan a wɔde ahyɛ mu: Ɛmo a wɔtɔɔ wɔ sotɔɔ mu, nneɛma a wɔayam no mu dɔ te sɛ pretzel. | Nnuan a wɔato: Ɛmo a wɔato a wɔayam wɔ fie wɔ fononoo mu. Anaasɛ di nnuaba bi (ɛnyɛ nea wɔayam) te sɛ chickpeas ne cashews. |
| Aduan a Wɔyɛ no Ntɛmntɛm: Nnuan te sɛ French fries ne pizza. | Nneɛma a wubetumi apaw wɔ fie: Fa kyiisi a srade nnim ne nhabannuru pii ka wo pizza a woayɛ wɔ fie no ho. Tow ɛmo wɔ fononoo mu na yɛ no te sɛ fries. |
| Nsukyenee ne nufusu a wɔayam: Srade, krim, ne asikre pii wɔ eyinom mu. | Yogurt ne nnuaba: Sɛ wopɛ sɛ wudi ice cream a, di yogurt a nnuaba ka ho. Anaasɛ paw ice cream anaa sorbet a srade nnim. |
| Sauces a emu yɛ duru: Nneɛma te sɛ mayonnaise ne cream dressings a wɔde yɛ salad. | Sauce a ɛnyɛ den: Fa lemon nsu, ngodua ngo kakra, ne ɛmo kakraa bi hyehyɛ salad no mu. Wubetumi nso de yogurt ayɛ dressing a ɛyɛ dɛ. |
Sɛnea wubetumi ahu wɔ pon yi so no, ɛnsɛ sɛ yegyae adidi koraa. Ade a ɛho hia ne sɛ wobɛpaw nneɛma a nyansa wom. Sɛ yɛnoa aduan wɔ fie mmom sen sɛ yebedidi wɔ abɔnten so a, yebetumi adi nneɛma a yɛde di dwuma no so. Sɛ wowɔ nsɛmmisa anaa dadwen bi wɔ w’aduan ho a, wo ne w’abusua oduruyɛfo nkasa.Mma ntwentwɛn wo nan ase da. Obetumi de afotu a eye sen biara ama wo wɔ w’akwahosan tebea ho.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛnyɛ srade nyinaa na enye. Srade a ɛnyɛ den (ngodua ngo, nnuaba, mpataa) ho hia ma yɛn nipadua.
- Ɛsɛ sɛ yɛto srade a ɛyɛ den ne trans srade ano hye. Eyinom wɔ bɔta, nam a srade wom, nneɛma a wɔato, ne nnuan a wɔde di ntɛmntɛm mu.
- Sɛ obi di srade pii a, ɛma srade bɔne (LDL) a ɛwɔ mogya no mu no yɛ kɛse na ɛma asiane a ɛwɔ hɔ sɛ obenya komayare ne akisikuru no yɛ kɛse.
- Ɛdenam aduan a wubesiesie wɔ fie mmom sen sɛ wobɛtɔ aduan afi sotɔɔ mu so no, wubetumi ahwɛ srade dodow a wudi so.
- Nsakrae nketenkete betumi afi mu aba kɛse. Fi ase de nneɛma a ɛnyɛ den te sɛ nam ho were a wubeyi anaasɛ ngodua ngo a wode bedi dwuma sen bɔta.
- Sɛ wowɔ w’aduan anaa srade dodow a ɛhaw wo a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn.
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