Na wo nso ɛ? Yɛn nyinaa pɛ sɛ yenya apɔwmuden na yɛn ani gye . Koma yɛ akwaa a ɛsom bo sen biara wɔ yɛn nipadua mu no mu biako. Enti ɛyɛ yɛn nyinaa asɛyɛde sɛ yɛbɛma saa koma yi anya apɔwmuden. Koma mu yare abɛyɛ nea abu so kɛse wɔ yɛn man yi mu mprempren. Nanso so wunim sɛ sɛ yɛsesa yɛn aduan kakra a, yebetumi atew asiane yi so kɛse? Nnuan a ɛfata a yedi betumi adi komayare ho sɛnkyerɛnne ahorow so na asiw nsɛnnennen foforo ano .
Aduan pa ne apɔw-mu-teɛteɛ betumi aboa ma yɛadi ɔkwan a yɛfa so tew yɛn ntini ahorow no so no so . Wɔ tebea horow bi mu no, ebetumi asan ntini a ɛyɛ teateaa no mpo. Ebetumi nso aboa ma woadi wo srade "bɔne" , anaa LDL srade , mogya mmoroso , asikre dodow , ne nipadua mu duru so.
Okay, enti wobɛyɛ dɛn adidi wɔ ɔkwan a ɛma koma nya ahoɔden yi so?
Sɛ wudi aduan a ɛma koma nya ahoɔden a, ɛnkyerɛ sɛ wubedi nnuan a ɛnyɛ den na wɔayam nkutoo. Ɛkyerɛ sɛ yɛbɛto nnuan bi ano hye bere a yɛde nnuan a ahoɔden wom na ahoɔden wom ka yɛn aduan ho no. Sɛ wudi anammɔn 9 a ɛnyɛ den yi akyi a, wo nso wubetumi abɔ wo koma ho ban.
1. Te mfitiasesɛm no ase
Eyi ne ade a ɛho hia sen biara. W’aduan nhyehyɛe no nnyinaso yɛ tiawa: Di nhabannuru, nnuaba, aburow a wɔayam , ne atoko pii . Eyinom ne nnuan a eye sen biara a ɛbɛboa wo ma woako atia komayare. Bɔ mmɔden sɛ anyɛ yiye koraa no wubedi nhabannuru mprɛnsa ne nnuaba abien da biara. Sɛ woredi aburow a, paw aburow a ɛyɛ bruu sen sɛ wubedi aburow fitaa.
2. Ma aduan nyɛ dɛ.
Ɛsɛ sɛ aduan a ahoɔden wom yɛ dɛ. Ɛno ne bere a yɛte nka sɛ yɛbɛkɔ so adi saa aduan no. Sɛ́ anka wode nkyene, asikre, ne ngo pii bedi dwuma no, bɔ mmɔden sɛ wode w’ankasa nnuhuam (abiɛsa anaa anum) bɛka w’aduan ho . Bɔ mmɔden sɛ wode nneɛma te sɛ turmeric, ɛmo, sinamon, ne cloves bedi dwuma. Bisa wo duruyɛfo no akwan a wɔfa so noa aduan ne nnuan ahorow a ɛsɛ sɛ wopaw bere a woredidi wɔ abɔnten no ho asɛm, na sɛ ɛho hia a, wubetumi ahyia aduan ho ɔbenfo nso.
3. Nya protein a ɛdɔɔso
Protein ho hia ma yɛn nipadua, nanso ɛsɛ sɛ yɛpaw protein ahorow a ɛma koma no nya ahoɔden.
- Mpataa (titiriw mpataa a srade wom te sɛ salmon, mackerel, ne sardines) .
- Akokɔ a onni honam ani
- Nufusu a srade nnim
- Atoko te sɛ atoko, bankye a ɛyɛ ahabammono, chickpeas, ne peas
- Nkwaa (bɛyɛ biako da biara) .
- Nnuadewa te sɛ cashews ne peanuts (di eyinom a ngo anaa nkyene nka ho) .
4. Tow srade a ɛnyɛ papa ano hye
Eyi yɛ asɛm a ɛho hia paa. Ɛnyɛ srade nyinaa na enye, nanso ebi nso nyɛ papa mma koma no. Ma yɛnhwɛ nea eyinom yɛ.
Kae sɛ ɛnyɛ botae no ne sɛ wubeyi srade afi w’aduan mu koraa, na mmom wode srade pa besi srade bɔne ananmu .
| Srade ahorow | Nkɛntɛnso a enya wɔ koma no so | Nnuan a (nhwɛso ahorow) wom . |
|---|---|---|
| Srade a Ɛyɛ Fɛ | Bɔne (ɛsɛ sɛ wɔto ano hye) . Ɛma srade bɔne (LDL) dodow kɔ soro. | Bɔta, ghee, nnuadewa ngo, akutu ngo, nam a srade wom, kyiisi, nufusu a srade wom. |
| Trans Srade a Wɔde Yɛ Nneɛma | Bɔne paa (ɛsɛ sɛ wogyae) . Ɛma LDL kɔ soro na ɛtew srade pa (HDL) so. | Nnuan a wɔayam no mu dɔ (rolls, patties), margarine, nneɛma a wɔde yɛ paanoo (ebinom), nnuan a wɔakyekyere. |
| Srade a Ɛnyɛ Nea Ɛyɛ Monounsaturated | Papa Ɛboa ma LDL dodow so tew. | Ngodua ngo, canola ngo, atoko ngo, avocado, cashew, almond. |
5. Paw carbohydrates (carbs) a ɛfata .
Carbohydrates ne ahoɔden fibea titiriw ma yɛn nipadua. Nanso ɛha nso, ɛsɛ sɛ yɛpaw carbohydrates a ɛyɛ den.Nanso ɛnyɛ carbohydrates a ɛnyɛ den a asikre pii wom. Ɛsɛ sɛ wo calories no bɛyɛ fã fi aburow a wɔayam, nhabannuru, ne nnuaba mu. Tow nnuan a asikre wom te sɛ paanoo fitaa, aburow fitaa, anonne a ɛyɛ dɛ, keeki, ne bisket ano hye sɛnea wubetumi biara.
6. Mma nntwa adidi so.
Nnipa binom gyae anɔpaduan ne awia aduan de bɔ mmɔden sɛ wɔbɛtew wɔn mu duru so. Eyi yɛ su bɔne paa . Sɛ eyi ba a, wowie sɛ wodi pii sen sɛnea ɛsɛ sɛ wodi efisɛ bere foforo a wobedi no, ɔkɔm de wɔn dodo. Mmom no, wɔ nnuan atitiriw abiɛsa no akyi no, fa nnuan nketenkete abien a ahoɔden wom (sɛ nhwɛso no, nnuaba asinasin, yogurt) ka ho. Ɛno kyerɛ sɛ wodi nnuan nketenkete 5-6 da biara. Nanso ɛsɛ sɛ wohwɛ yiye wɔ calorie a ɛwɔ mu no ho.
7. Tew nkyene a wonom so
Nkyene a wɔnom boro so no yɛ ade titiriw a ɛde mogya mmoroso ba. Mogya mmoroso yɛ koma no tamfo kɛse. Enti, tew nkyene dodow a wɔde gu aduan mu no so. Mmom no, fa nneɛma te sɛ lime, ɛmo, ne vinegar di dwuma. Nkyene pii wɔ sauce a wɔtɔ wɔ sotɔɔ mu, pickles, nam a ayow, ne soseji mu, enti tow ano hye. Ɛho hia nso sɛ wode nnuan a potassium, magnesium, ne calcium pii wom ka ho . Eyinom dɔɔso wɔ nneɛma te sɛ banana, akutu, bankye, ne yogurt mu.
8. Momma yɛnteɛteɛ yɛn apɔw mu kakra da biara.
Te sɛ aduan a wodi no, apɔw-mu-teɛteɛ ho hia ma koma no. Apɔw-mu-teɛteɛ hyɛ koma no den, ɛma mogya no tu mpɔn, ɛhyɛ mogya mmoroso so, ɛma srade "papa" (HDL) , kɔ soro, na ɛboa ma asikre a ɛwɔ mogya mu ne nipadua mu duru so. Fa yɛ wo su sɛ wobɛyɛ biribi a ɛyɛ ntɛmntɛm te sɛ nantew, sakre, anaa asuguare, anyɛ yiye koraa no simma 30 da biara. Wo ne wo duruyɛfo nkasa ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe biara ase .
9. Nom nsu a ɛdɔɔso
Ɛho hia yiye sɛ wobɛma nsu a ɛwɔ wo nipadua mu. Nsu a ɛdɔɔso a wobɛnom no ma wote nka sɛ w’amene na ɛtew w’akɔnnɔ so. Bisa wo duruyɛfo no nsu dodow a ɛsɛ sɛ wonom da biara. Ebia ɛho behia sɛ nnipa binom a wɔwɔ koma anaa asaabo mu yare no to nsu a wɔnom no ano hye. Afei nso, kae sɛ nnuan a nsu wom te sɛ akutu ne kukuruwa nso boa.
Nkrasɛm a Wɔde Kɔ Fie
- Fa nhabannuru, nnuaba, aburow a wɔayam, ne atoko hyɛ wo prɛte no fã kɛse no ara ma.
- Paw srade pa (srade a ɛnyɛ den) sen srade bɔne (srade a ɛyɛ den ne trans). Twe wo ho fi nnuan a wɔayam ne nnuan a wɔakyekyere ho.
- Tew nkyene ne asikre a wode di dwuma no so sɛnea wubetumi biara. Mmom no, fa abɔde mu nnuhuam ma w’aduan dɛ.
- Kɔ so yɛ nnam da biara da, a ɛkyerɛ sɛ wobɛteɛteɛ w’apɔw mu kakra. Na nom nsu a ɛdɔɔso.
- Ansa na wobɛyɛ nsakrae kɛse biara wɔ w’aduan anaa w’asetra kwan mu no, bisa woWo ne oduruyɛfo no nkasa na nya afotu.
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