Efi bere a oduruyɛfo no ka kyerɛɛ wo sɛ wo srade a ɛwɔ wo mu no dɔɔso kakra no, ebia wo ho yeraw wo kakra wɔ adidi a wubedi wɔ abɔnten ho, ɛnte saa? "Seesei mintumi ne me nnamfo mpo nkɔ abɔnten," "Sɛ mekɔ adidibea a, dɛn na ɛsɛ sɛ midi?" Ebia woresusuw ho. Nanso mma ɛnhaw wo. Nokwarem no, adidibea pii wɔ nnuan a ɛyɛ dɛ na ɛma koma nya ahoɔden. Nea ɛho hia ne paw a yɛpaw. Enti ɛnnɛ, momma yɛnka sɛnea w’ani begye ho sɛ wubedidi wɔ abɔnten bere a woredi wo srade a ɛwɔ wo mogya mu no so no ho asɛm.
Nneɛma a ɛsɛ sɛ wususuw ho ansa na woakra aduan
Sɛ yɛkɔ adidibea, kɔfa aduan a wɔde ma, na yehu nnuan a ɛyɛ dɛ a ɛwɔ so no mfonini a, yebetumi ahwere yɛn adwene so tumi kakra. Enti, ɛho hia paa sɛ wusiesie wo ho kakra ansa na woakra aduan.
- Di kan yɛ nhyehyɛe: Sɛ wunim adidibea a worekɔ a, susuw nea wubedi ho ansa na woafi fie. Wubetumi mpo ahwɛ wɔn menu no wɔ Intanɛt so. Saa kwan no so no, ɛho renhia sɛ wokɔ hɔ na wobɔ mmɔden sɛ wubesi w’adwene wɔ nnuan a wɔsɔ wo hwɛ sɛ wobɛsɔ ahwɛ no ho.
- Yi sɔhwɛ ahorow fi hɔ: Sɛ wompɛ a, ka kyerɛ nea ɔhwɛ adidibea hɔ no sɛ onnyi nneɛma te sɛ paanoo kɛntɛn a wɔde ba pon so no mfi hɔ. Eyinom de calories a ɛho nhia ne carbohydrates a wɔayɛ no yiye ka nipadua no ho.
- Nom nsu nkuruwa abien: Ansa na wubedidi no, nom nsu bɛyɛ nkuruwa abien. Eyi bɛhyɛ wo yafunu ma kakra, na ebetumi aboa ma woadi adidi boro so so.
- Hwɛ yiye wɔ nsɛmfua yi a ɛwɔ aduan a wɔde ma no ho: Sɛ nsɛm te sɛ ‘buttery’, ‘fried’, ‘pan-fried’, ‘creamed’, anaa ‘au gratin’ ka aduan ho nkyerɛkyerɛmu no ho a, twe wo ho fi saa nnuan no ho. Srade a ɛyɛ den ne calories pii wɔ mu.
- Sɛ wudi paanoo a: Sɛ wudi paanoo ansa na woadidi a, paw biribi te sɛ paanoo a wɔde aburow ayɛ a bɔta anaa margarine nnim.
Sɛ yɛbɛka no tiawa a, ahosiesie yɛ ade titiriw. Sɛ woasi nea wubedi ho gyinae ansa na woakɔ adidibea a, ɛnyɛ den koraa sɛ wubesi gyinae bɔne.
Dɛn ne nneɛma a eye sen biara a wubetumi apaw bere a worekra nneɛma no?
Okay, afei bere aso sɛ wohwɛ menu no. Nnuan bɛn na ɛsɛ sɛ wopaw? Afotu bi a ɛbɛboa wo ni.
- Ɔkwan a wɔfa so noa aduan ho hia: Paw nnuan a wɔakyerɛw so sɛ ‘wɔahyɛ no nsuo mu’, ‘wɔahyew’, ‘wɔahyew’, ‘wɔafra mu’, anaa ‘wɔahyew’. Saa akwan yi de ngo kakraa bi na edi dwuma.
- Momma yɛnsesa ɔkwan a yɛfa so di ɛmo:Sɛ́ anka wobɛfa French fries no, paw ɛmo a wɔato, a wɔanoa, anaa wɔayam. Afei nso, kwati bɔta ne sour cream.
- Bira ansa na afoforo: Sɛ wo nnamfo kra nnuan a ɛte sɛ nea ɛyɛ dɛ nanso ɛnyɛ papa a, ebia ɛbɛsɔ wo nso ahwɛ sɛ wobɛkra. Enti, sɛ ɛbɛyɛ yiye a, fa wo krataa no di obiara anim.
- Nnuan a wɔde yɛ aduan a ɛyɛ dɛ: Sɛ́ anka wobɛnom soup a ɛyɛ krim anaa nsateaa nnuan a wɔayam no, paw soup a wɔde broth ayɛ a wɔde nhabannuru te sɛ minestrone ka ho.
- Aduan titiriw: Paw ɛpo mu nnuan, nkokɔ a wonni were, anaa nam kɔkɔɔ a ɛnyɛ den sen sɛ wobɛpaw nam a srade wom anaa nea wɔayɛ ho adwuma. Hwɛ hu sɛ wobɛtwitwa srade biara a wotumi hu afi nam no mu.
- Sauces ne Dressings: Kɔkra sauces ne salad dressings wɔ kuruwa a ɛyɛ soronko mu (wɔ nkyɛn). Saa kwan yi so no, wubetumi adi dodow a wode bɛka w’aduan ho no so.
- Nsuro sɛ wubebisa nsɛm: Sɛ wopɛ sɛ wuhu aduan bi a wunnim ho asɛm a, bisa nea ɔhwɛ adidibea hɔ no. Mfomso biara nni ho sɛ wubebisa sɛ, "Ɔkwan bɛn so na wɔyɛ eyi?" anaasɛ "Dɛn na ɛwɔ eyi mu?"
- Dessert: Sɛ́ anka wode keeki, pudding, anaa ice cream a wɔde whipped cream ayɛ no, paw nnuaba salad anaa sorbet a wɔayɛ no foforo.
Wubetumi anya adwene foforo afi saa pon yi so.
| Nneɛma pa a wɔpaw (a ɛyɛ nea ɛfata koma) . | Nneɛma a ɛsɛ sɛ wɔtew so/gyae |
|---|---|
| Mpataa anaa akokɔ a wɔayam | Mpataa, akokɔ, anaa nam a wɔayam |
| Nnuadewa a wɔayam | Fransefo Fries a Wɔayam |
| Soups a Ɛda Hɔ | Pasta a wɔde cream sauce anaa cheese ayɛ |
| Nnuaba salad a wɔayɛ no foforo | Nam a wɔayɛ ho adwuma te sɛ soseji ne bacon |
| Salads a wɔde lemon nsu anaa vinegar ayɛ | Salads a wɔde mayonnaise pii ahyɛ mu |
Sɛ wodi salad a...
Sɛ yɛte asɛmfua "salad" a, yesusuw sɛ ɛyɛ apɔwmuden kɛse. Nanso ɛnyɛ bere nyinaa na ɛte saa. Nneɛma a wɔde gu salad so ne nea wɔde hyɛ salad mu no betumi ama ayɛ aduan a ɛnyɛ papa koraa.
Fa no sɛ wode salad bar reyɛ salad. Twe wo ho fi nneɛma te sɛ kyiisi a wɔayam, cream dressings, bacon bits, ne croutons ho.
Sɛ́ anka wode dressing bɛhyɛ mu no, pia lemon nsu kakra gu salad no so. Anaasɛ fa balsamic vinegar kakra ka ho. Sɛ wopɛ dressing a, bisa no wɔ kuruwa a ɛyɛ soronko mu na fa di dwuma te sɛ eyi:
1. Di kan fa wo kyɛnsee no hyɛ dressing no mu.
2. Afei fa saa kyɛnsee no di salad no.
Saa kwan yi so no, wubedi kakraa bi koraa sen sɛ wobɛhwie dressing no agu wo salad so kɛkɛ. Wobɛte dɛ kakra nka wɔ biribiara a wobɛka mu, na woanya apɔwmuden.
Nkrasɛm a Wɔde Kɔ Fie
- Di kan yɛ nhyehyɛe: Ansa na wobɛkɔ adidibea no, susuw nea wubedi ho. Eyi bɛma hokwan a ɛwɔ hɔ sɛ wobesi gyinae bɔne no so atew.
- Hwɛ ɔkwan a wɔfa so noa no yiye: Paw nnuan a wɔayam, nea wɔayam, anaa nea wɔayam sen nnuan a wɔayam.
- Di sauces ne dressings so: Bisa eyinom wɔ ɔkwan soronko so bere nyinaa na fa dodow a ehia nkutoo di dwuma.
- Hwɛ yiye wɔ salad ho: Salad yɛ nea ahoɔden wom te sɛ nneɛma a wode ka ho no ara pɛ. Kwati cream, cheese, ne toppings a wɔayam.
- Bisa nsɛm: Sɛ w’adwene mu yɛ wo naa wɔ aduan bi ho a, nsuro sɛ wubebisa nea ɔhwɛ aduan so no sɛnea wɔyɛ no.
- Mma wo werɛ mmfi aduruyɛ mu afotu: Bere a wudi akwankyerɛ ahorow yi akyi no, ɛho hia sɛ wo ne wo duruyɛfo kasa daa, yɛ nhwehwɛmu a ɛho hia, na wohwɛ wo srade dodow so yiye.
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