Nnuadewa yɛ yɛn aduan fã a ɛho nhia. Yɛn nyinaa ani gye ho sɛ yɛde aburow bedi nhabannuru a ɛsono ne kɔla ne ne dɛ. Nanso so wunim sɛ saa nhabannuru yi nyɛ biribi a ɛhyɛ yafunu ma kɛkɛ, na mmom ɛyɛ aduan a ɛboro so a mfaso wɔ so ma yɛn akwahosan a ɛyɛ nwonwa na ɛde mfaso pii ba nso. Enti ɛnnɛ, momma yɛnka tumi nwonwaso yi a ahintaw wɔ nhabannuru yi mu ho asɛm.
Dɛn ankasa ne nhabannuru?
Sɛ yɛbɛka no tiawa a, nhabannuru yɛ afifide afã horow a yebetumi adi. Ɛtɔ da bi a, yedi afifide no nyinaa, ɛtɔ da bi nso a, yedi afã horow te sɛ nhaban, nhaban, ne aba kɛkɛ. Mpɛn pii no , nhabannuru mu ahoɔdennuru sua, nanso aduannuru te sɛ vitamin, mineral, ne fiber pii wom.
Nea ɛka ho no, abɔde mu nnuru bi wɔ nhabannuru mu a ɛbɔ yɛn nipadua mu nkwammoaa ho ban na ansɛe. Yɛfrɛ saa nneɛma a ɛko tia ɔyare mmoawa yi . Akwahosan ho abenfo kamfo kyerɛ sɛ anyɛ yiye koraa no, fa nhabannuru ahorow kakraa bi ka w’aduan ho da biara. Efisɛ nhwehwɛmu ada no adi sɛ aduan a ɛkari pɛ a afifide mu nnuan pii wom no ne ɔkwan a eye sen biara a wobɛfa so anya apɔwmuden.
Nnuadewa ahorow ne nsonsonoe a ɛwɔ mu
Wobetumi akyekyɛ nhabannuru mu ayɛ no ahorow atitiriw pii. Ɛsono nhabannuru a ɛwɔ kɔla ahorow wɔ akwahosan mu mfaso horow. Enti, ɛho hia yiye sɛ wubedi nhabannuru a ɛwɔ kɔla biara, na ɛnyɛ ɔkwan biako pɛ.
- Nnuadewa a ɛyɛ ahabammono tuntum: nneɛma te sɛ spinach, kale, collard greens, ne broccoli.
- Nnuadewa kɔkɔɔ ne borɔdɔma: akutu, karɔt, ɛmo kɔkɔɔ (chili peppers), ɛmo a ɛyɛ dɛ.
- Bean, nnuaba, ne atoko: Eyinom nso hyɛ nhabannuru kuw no mu.
- Nnuadewa a Starch wom: Ɛmo, atoko, cassava.
- Nnuadewa afoforo: Nneɛma te sɛ akutu, beets, ayɛyɛde, nsenia.
Nsonsonoe a ɛda nhabannuru a starch wom ne nea enni starch ntam
Eyi yɛ biribi a ɛsɛ sɛ yɛte ase. Nnuadewa ahorow abien no nyinaa, a starch wom ne nea enni starch, ye ma nipadua no na vitamin ne mineral ahyɛ mu ma. Nanso nsonsonoe kakra wɔ mu.
| Nnuadewa ahorow | Nkyerɛkyerɛmu ne nhwɛso ahorow |
|---|---|
| Nnuadewa a wɔde starch ayɛ | Eyinom mu carbohydrates ne calories dɔɔso kakra, enti ebetumi ama asikre dodow a ɛwɔ mogya mu no akɔ soro ntɛmntɛm. Nhwɛso ahorow: ɛmo, atoko, chickpeas, cassava, ɛmo a ɛyɛ dɛ. |
| Nnuadewa a ɛnyɛ starch | Eyinom nni calories ne carbohydrates pii. Wonnya asikre dodow a ɛwɔ mogya mu no so nkɛntɛnso kɛse. Nhwɛso ahorow: bankye, kabege, akutu, kukuruku, akutu, tomato, karɔt, beets. |
Sɛ wowɔ asikreyare a, ɛho hia sɛ wohwɛ yiye wɔ nhabannuru a starch wom dodow a wudi no ho. Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho na woanya afotu.
Akwahosan mu mfaso atitiriw a ɛwɔ nhabannuru a wodi so
Nnuadewa yɛ aduannuru a ɛho hia ma yɛn nipadua no akorae. Hwɛ mfaso horow yi.
- Nnuan mu akwahosan: Aduan mu ahoɔdennuru a ɛwɔ nhabannuru mu no boa ma aduan no yam yiye na ɛfa dwensɔtwaa no mu ntɛmntɛm. Eyi boa ma wosiw ɔhaw ahorow te sɛ akisikuru ano .
- Ɛhwɛ mogya mmoroso so: Potassium pii wɔ nhabannuru a ɛyɛ ahabammono tuntum te sɛ akutu ne kale mu . Potassium boa yɛn asaabo ma yi sodium (nkyene) a ɛboro so fi nipadua no mu. Eyi betumi aboa ma mogya mmoroso so atew.
- Komayare ho asiane a ɛso tew: Wogye di sɛ vitamin K a ɛwɔ nhabannuru a ɛyɛ ahabammono mu no mma calcium ntumi nkɔ yɛn ntini mu. Eyi betumi atew mogya ntini a ɛsɛe no so na abɔ ho ban afi komayare ho nsɛnnennen a ɛbɛba daakye ho.
- Mogya mu Asikre a Wɔde Di Dwuma: Nnuadewa a ɛnyɛ starch no wɔ glycemic index a ɛba fam. Eyi kyerɛ sɛ wɔmma asikre dodow a ɛwɔ mogya mu no nkɔ soro mpofirim. Asikreyare fekuw ahorow mpo kamfo kyerɛ sɛ anyɛ yiye koraa no, di nhabannuru a starch nnim 3-5 da biara.
- Wo mu duru a wobɛkɔ so akura mu: Nsu ne nhama pii wɔ nhabannuru mu, na ɛboa ma wote nka sɛ woama wo a woremfa calories pii nka ho. Kae sɛ nsu ne fiber hyɛ wo ma, nanso ɛde calories kakraa bi pɛ na ɛka wo nipadua ho. Eyi nti na nhabannuru yɛ aduan pa ma wɔn a wɔrebɔ mmɔden sɛ wobedi wɔn mu duru so na wɔn mu duru so atew no.
- Ɛsiw onyin ano: Nnuadewa nya ne kɔla fɛfɛ fi abɔde mu nnuru a wɔfrɛ no polyphenols mu . Eyinom brɛ ɔfe a ɛwɔ yɛn nipadua mu no ase. Wɔsan nso yɛ adwuma sɛ nneɛma a ɛko tia ɔyare mmoawa, na ɛbɔ yɛn nkwammoaa ho ban fi free radicals a epira a ɛwɔ nneɛma a atwa yɛn ho ahyia mu ho.
Saa ara? Wɔanoa? Ɔkwan bɛn na eye sen biara a wobɛfa so adi nhabannuru?
Eyi yɛ asɛm a nnipa pii bisa. Mmuae no gyina nhabannuru ko a wudi so ankasa.
- Sɛ wɔnoa aduane a, ɛma aduannuru bi so tew: Sɛ wɔde to ɔhyew mu a, vitamin ahorow bi a ɛtumi nwura nsu mu te sɛ vitamin C ne B vitamin betumi asɛe. Sɛ nhwɛso no, sɛ wɔnoa nhabannuru wɔ nsu mu a, saa vitamin ahorow yi betumi akɔ nsu no mu.
- Sɛ wɔnoa aduan a, ɛma aduannuru bi tumi kɔ nipadua mu yiye: Ɔkwan foforo so no, sɛ wɔnoa nhabannuru bi a, mfaso wɔ so kɛse. Sɛ nhwɛso no, karɔt a wɔanoa no twetwe beta-carotene a ɛko tia ɔyare mmoawa no yiye sen karɔt a wɔannoa. Tomato a wɔnoa nso ma lycopene, ade a ano yɛ den a ɛko tia ɔyare mmoawa no dodow yɛ kɛse.
Ebia nnipa binom a wɔwɔ akwahosan tebea horow bi renfata yiye mma nhabannuru a wɔannoa. Sɛ nhwɛso no, ebia nnipa a wɔwɔ dwensɔtwaa mu yare (IBD) no behu sɛ nhabannuru a wɔanoa no bɛyɛ mmerɛw sɛ wɔbɛyam. Afei nso, wɔ nnipa a wonya asaabo mu abo fam no, sɛ wɔnoa nhabannuru a ɛyɛ ahabammono a, ɛtew aduru bi a wɔfrɛ no oxalate a wɔtwe no so.
Akwan a ahoɔden wom a wɔfa so noa nhabannuru
Nnuadewa a wɔayam no mu dɔ de calories ne srade a ɛho nhia ka ho, enti ɛyɛ papa sɛ wubedi akwan yi akyi:
- Fa ngo kakra frafra mu
- Steaming a wɔde yɛ adwuma
- Baking anaa Roasting
- Microwave fononoo a wɔde bedi dwuma (Microwaving) .
- Nhyɛso a wɔde noa aduan
Akwan a ɛyɛ mmerɛw bi a wobɛfa so de nhabannuru aka w’aduan ho
Mma nka sɛ, "Minni bere a mede bedi nhabannuru." Ɛnyɛ den sɛ yebetumi de eyinom aka yɛn da biara da aduan ho.
- Yɛ salad a ɛyɛ foforo denam nhabannuru kakraa bi a wopɛ a wode bɛka ho no so.
- Yɛ omelet a ɛyɛ dɛ denam nneɛma te sɛ ayɛyɛde, mpataa, akutu, ne tomato a wode bɛka ho no so.
- Yɛ nhabannuru curry anaa stew a ɛyɛ dɛ a wode bɛka aburow ho.
- Yɛ nhabannuru soup a ahoɔden wom .
- Yɛ nhabannuru sandwich a wode bɛka paanoo ho.
Nkrasɛm a Wɔde Kɔ Fie
- Nnuadewa yɛ aduannuru a ɛbɔ yɛn nipadua ho ban fi nyarewa ne onyin ho akorae.
- Bɔ mmɔden sɛ wubedi nhabannuru ahorow a ɛyɛ kɔla ahorow da biara, sen sɛ wobɛma wo ho ayɛ wo ho sɛ wobɛnom nhabannuru biako pɛ.
- Te nsonsonoe a ɛda nhabannuru a starch wom (te sɛ ɛmo ne ɛmo a ɛyɛ dɛ) ne nhabannuru a starch nnim (te sɛ bankye ne kabege) ntam no ase. Sɛ wowɔ asikreyare a, wo ne wo duruyɛfo nka eyi ho asɛm.
- Sɛ worenoa nhabannuru a, kwati sɛ wobɛhyew no mu dɔ na fa akwan a ahoɔden wom te sɛ nea wɔde yɛ nsu a ɛyɛ hyew ne nea wɔde to paanoo di dwuma .
- Fa nyɛ wo su sɛ wode nhabannuru bi bɛka w’aduan titiriw biara ho. Ɛyɛ sika a eye sen biara a wubetumi de ahyɛ mu ama asetra a ahoɔden wom no mu biako.
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