Sɛ yesusuw nhabannuru mu ngo ho a, yɛn mu dodow no ara susuw ngo nkotoku akɛse a ɛwɔ sotɔɔ mu no ho, ɛnte saa? So woasusuw ngo yi a yɛde ba fie na yɛde yɛ biribi deep fry anaa yɛyɛ aduan yi ho yiye pɛn? Nokwarem no, ‘nnuaba mu ngo’ yɛ asɛmti a ɛtrɛw kɛse. Enti ɛnnɛ, momma yɛnka nea ɛyɛ afifide mu ngo a eye sen biara ma nipadua no ho asɛm, ne sɛnea yɛde bɛhyɛ yɛn aduan mu yiye.
Nea edi kan no, ma yɛnhwɛ, dɛn ne ‘nnuaba mu ngo’ yi?
Sɛ wote saa din yi a, ebia wubesusuw sɛ ɛyɛ ngo a wɔde nhabannuru nkutoo na ɛyɛ, nanso ɛnyɛ nokware no. Nnuadewa mu ngo yɛ ngo ahorow pii a wonya fi nnuaba, nnuaba, aburow, ne aba mu a wɔaboaboa ano. Wɔde eyinom yɛ aduannoa nneɛma ahorow. Sɛ nhwɛso no, ahorow pii wɔ hɔ te sɛ ngodua ngo, canola ngo, owia nhwiren ngo, ne soyabean ngo.
Ade a ɛho hia sen biara ne sɛ ɛmfa ho sɛnea ngo bi yɛ nea ahoɔden wom no, ɛsɛ sɛ wɔde di dwuma wɔ ɔkwan a ɛfata so , efisɛ ngo yi nyinaa wɔ calories pii na srade titiriw na ɛyɛ.
Enti ansa na yɛbɛpaw ngo bi no, momma yensua srade ahorow no ho ade kakra. Ɛyɛ mmerɛw yiye.
| Srade ahorow | Sɛnea ɛka akwahosan | Nneɛma bɛn na ɛka ho? |
|---|---|---|
| Srade a ɛyɛ den (Srade a Ɛyɛ Fɛ) . | Eyinom ma srade a ɛwɔ nipadua no mu no yɛ kɛse, na ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse. Ɛsɛ sɛ wɔde di dwuma kakraa bi. | Mmoa nneɛma (e.g. bɔta, srade), akutu ngo, nnuadewa ngo. |
| Trans srade a ɛwɔ nipadua no mu (Trans Srade) . | Eyinom ne srade ahorow a enye koraa. Wɔma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse. Ɛsɛ sɛ wɔkwati sɛnea wobetumi biara. | Nnuan a wɔakyekyere na wɔayɛ ho adwuma, nneɛma a wɔde yɛ paanoo, margarine. |
| Srade a ɛyɛ monounsaturated (Srade a Ɛnyɛ Monounsaturated) . | Eyinom yɛ srade "pa". Wɔma srade pa (HDL) dodow a ɛwɔ nipadua no mu no yɛ kɛse na ɛtew asiane a ɛwɔ hɔ sɛ obi benya komayare so. Wɔsan frɛ eyinom sɛ omega-9. | Ngodua ngo, canola ngo, atoko ngo, avocado ngo. |
| Srade a ɛnyɛ den pii (Srade a Ɛnyɛ Nneɛma pii) . | Eyi nso yɛ srade "pa" bi. Omega-3 ne omega-6 srade titiriw hyɛ saa kuw yi ase. Wɔboa ma nkwammoaa no yɛ adwuma, srade a ɛwɔ nipadua mu no yɛ adwuma, ne vitamin ahorow (A, D, E, K) a wɔtwe. | Sunflower ngo, soyabean ngo, mpataa ngo, walnuts. |
Sɛ yɛbɛka no tiawa a, sɛ worepaw ngo bi a, nyansa wom sɛ wobɛpaw nea srade a ɛyɛ den ne trans nni mu pii na srade a ɛnyɛ den pii wom.
Ɔkwan bɛn so na wɔyɛ ngo yi?
Eyi nso fata sɛ yehu. Ngo ahorow bi yɛ mmerɛw yiye sɛ wɔbɛyɛ. Susuw ngodua ngo ho hwɛ. Wobubu ngodua no kɛkɛ na wosepa ngo a efi mu ba no.
Nanso, ngo afoforo pii de ɔkwan a ɛyɛ den kɛse na ɛyɛ. Eyinom ne anammɔn a wɔtaa di akyi:
1. Ngo a wɔyi: Wɔbubu aba, aburow, anaa nnuaba no yiye na wɔyi ngo no. Ɛtɔ da bi a, wɔde nnuru di dwuma de tetew ngo no mu koraa.
2. Nsiesie: Afei, wɔde nneɛma ahorow ka ngo yi ho de yi nneɛma a wɔmpɛ (e.g., nneɛma a ɛma ngo no yɛ samina).
3. Bleaching: Afei wɔma ngo no yɛ hyew na wɔde nneɛma titiriw a wɔde yiyi mu fra mu. Wɔde eyinom twetwe kɔla ne efĩ a wɔmpɛ fi ngo no mu.
4. Deodorising: Awiei koraa no, wɔma ngo no yɛ hyew ma ɛyɛ hyew kɛse (bɛyɛ digrii Celsius 250) na wɔde nsuonwini yi efĩ a aka ne hua a wɔmpɛ nyinaa fi hɔ. Ɛno ansa na wɔkyekyere ngo yi na wɔde kɔ yɛn adididan ahorow mu.
Ɔkwan bɛn so na afifide mu ngo ka yɛn akwahosan?
Srade ho hia na ama yɛn nipadua atumi ayɛ adwuma. Nanso ɛsɛ sɛ wɔnom no sɛnea ɛsɛ. Sɛ wokɔ so di aduan a srade a ɛyɛ dɛ ne trans srade pii wom a, ebia asiane a ɛwɔ hɔ sɛ wubenya tebea horow te sɛ komayare, kokoram, ne nyarewa a nipadua no tumi ko tia nyarewa no ayɛ kɛse. Afei nso, sɛ obi di srade bɔne yi pii a, ebetumi ama insulin a ɛko tia nipadua no ayɛ kɛse, na ebetumi ama obi anya asikreyare.
Momma yɛmfa nyansa npaw ngo!
Susuw w’aduan nyinaa ho. Bere a protein ne carbohydrates wɔ calories 4 wɔ gram biara mu no, srade wɔ calories 9 wɔ gram biara mu. Eyi kyerɛ sɛ srade a ahoɔden wom te sɛ ngodua ngo ne avocado ngo mpo wɔ calories pii. Mpɛn pii no, ɛnsɛ sɛ wunya nea ɛboro wo da biara da calories nyinaa mu 25%-35% fi srade mu.
Ade foforo a ɛho hia a ɛsɛ sɛ wususuw ho ne sɛ wobɛhwɛ yiye wɔ nnuan a wɔayɛ a wɔakyerɛw so sɛ "srade nnim" ho. Mpɛn pii no wɔde asikre ne nkyene aka eyinom ho na ama ayɛ dɛ, enti ɛnyɛ ɔkwan pa a wɔbɛfa so.
Paw ngo a ahoɔdennuru pii wom te sɛ ngodua ngo. Ngodua ngo betumi atew srade bɔne (LDL srade) so na ama srade pa (HDL srade) akɔ soro wɔ nipadua no mu. Bio nso, ngodua ngo nso wɔ aduannuru te sɛ beta-carotene ne vitamin A, E, D, ne K.
Ɔkwan a wofa so noa aduan nso ho hia paa!
Susuw sɛnea wode ngo di dwuma no ho. Yɛasua sɛ yɛde deep-frying biribiara. Sɛ yɛyɛ saa a, yɛtwe ngo pii kɔ aduan no mu. Mmom no, sɔ akwan horow te sɛ nea wode ngo kakra bɛhyew no hwɛ.
Ade foforo nso ne sɛ, sɛ wɔma ngo no yɛ hyew bere nyinaa wɔ ɔhyew a ɛkɔ soro mu a, nneɛma nketenkete a epira a wɔfrɛ no free radicals ba. Eyinom betumi ama asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ honam ani kokoram no ayɛ kɛse mpo bere tenten. Enti, ɛsɛ sɛ wɔde ngo a wɔkyerɛ sɛ ɛfata sɛ wɔyam wɔ ɔhyew a ano yɛ den mu mpo di dwuma kakraa bi.
Ɛnyɛ aduannoa nko na wobetumi de ngo adi dwuma, na mmom wɔde yɛ nneɛma te sɛ salad dressings a wɔyɛ nso.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛnyɛ ngo nyinaa na wɔbɔɔ no pɛpɛɛpɛ. Sɛ́ anka wobɛfa srade a ɛyɛ den ne trans fats , paw ngo a srade a ɛnyɛ den pii wom, te sɛ ngodua, canola, ne owia-nsoromma.
- Ɛmfa ho sɛnea wɔyɛ apɔwmuden no, ngo nyinaa mu ahoɔdennuru dɔɔso, enti fa di dwuma wɔ ɔkwan a ɛfata so.
- Ɔkwan a wofa so noa w’aduan no ho hia. To deep-frying ano hye sɛnea wubetumi na fa w’adwene si akwan te sɛ sautéing so.
- Hwɛ yiye wɔ nnuan a wɔayɛ a wɔakyerɛw so sɛ "srade kakraa bi na ɛwom" ho. Ebia asikre anaa nkyene pii wom.
- Sɛ wowɔ akwahosan ho haw ahorow te sɛ srade a ɛdɔɔso, asikreyare, anaa komayare a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa afa w’aduan ne ngo a wode di dwuma ho.
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