Sɛ yɛkɔ sotɔɔ mu a, yehu nneɛma a wɔde gu nneɛma so a wɔde ngo ahorow a ɛsono emu biara nkotoku ahyɛ mu ma, ɛnte saa? Da bi yɛte sɛ bɔta a yebedi no nyɛ papa mma koma no. Da foforo nso wɔka sɛ ɛnyɛ bɔne saa, na mmom sɛ wodi nneɛma te sɛ paanoo ne aburow pii a, asiane wom. Bere a wotee saa nsɛm yi wiei no, ɛbɛyɛ sɛ wo ti yɛɛ basaa. "Oh me nyame, ngo bɛn na eye, dɛn na ɛsɛ sɛ yedi?" Ɛbɛyɛ sɛ woredwennwen nneɛma ho. Enti ɛnnɛ, momma yɛnka eyi ho asɛm, kyerɛ sɛ, nokware a ɛfa srade ne ngo ho, wɔ ɔkwan a ɛyɛ mmerɛw ne adamfofa kwan so.
Nha wo ho! So ɛsɛ sɛ wusuro ‘srade a ɛyɛ den’ saa?
Bere tenten no, yɛn nyinaa susuw ade koro. Ɛne sɛ , srade a ɛdɔɔso, a ɛwɔ nneɛma te sɛ bɔta, kyiisi, nam a srade wom, ne nufusu mu nneɛma mu no ne yɛn koma tamfo kɛse. Ná ntease bi wɔ hɔ ankasa a enti ɛsɛ sɛ wosusuw saa. Efisɛ saa srade a ɛyɛ den yi ma srade "bɔne" anaa LDL srade a ɛwɔ yɛn mogya mu no yɛ kɛse. LDL dodow a ɛkɔ soro no ne komayare wɔ abusuabɔ tẽẽ. Ɛno nti na nnuruyɛfo ka kyerɛ yɛn sɛ yenni eyinom kakraa bi no.
Nanso nhwehwɛmu foforo kyerɛ sɛ ɔfã foforo wɔ saa asɛm yi mu. Ɛnyɛ srade a ɛyɛ den nkutoo na ɔhaw no wɔ. Fa no sɛ wugyae bɔta a wudi koraa na mmom wufi ase di nneɛma te sɛ bisket, keeki, paanoo, ne aburow fitaa a wɔakyerɛw so sɛ srade nni mu nanso asikre ne carbohydrates a wɔayɛ no yiye ahyɛ mu ma no? Nokwarem no, ebetumi ama asiane a ɛwɔ hɔ sɛ wubenya komayare no ayɛ kɛse mpo.
Sɛ yɛbɛka no tiawa a, sɛ wususuw sɛ woretew srade so nanso sɛ wudi asikre ne esiam pii mmom a, epira kɛse sen sɛ wobɛboa.
Enti ɛno kyerɛ sɛ yebetumi adi bɔta ne kyiisi pii sɛnea yɛpɛ? Dabi, ɛnte saa koraa. Wiase akwahosan ahyehyɛde ahorow a wɔagye din te sɛ Amerika Koma Fekuw no da so ara kamfo kyerɛ sɛ yennya nea ɛboro yɛn da biara da calories nyinaa mu 7% mfi srade a ɛyɛ den mu. Enti ɛho hia yiye sɛ w’adwene si dodow no so.
Momma yɛmpaw ngo a ɛma koma nya ahoɔden, a efi afifide mu
Nnuruyɛfo ne aduannuru ho abenfo dodow no ara gye tom sɛ nyansa wom sɛ wɔde srade a ɛnyɛ den besi srade a ɛyɛ dɛ ananmu . Sɛ nhwɛso no, eye sɛ wode ngodua ngo anaa canola ngo bedi dwuma sen bɔta.
Nanso, adwene ahorow wɔ hɔ a ɛfa ngo ko a ɛma apɔwmuden sen biara ho. Momma yɛnhwɛ eyinom mu nkɔ akyiri kakra .
| Ngo ahorow a wɔde yɛ | Srade ahorow titiriw | Dɛn na ɛfata? |
|---|---|---|
| Ngodua Ngo | Monounsaturated a ɛyɛ biako | Sɛ wɔde salad, paanoo di, anaasɛ wɔde petepete pasta so, ne nea ɛkeka ho Ɛnfata ma ɔhyew a ano yɛ den. |
| Canola Ngo a Wɔde Yɛ Ngo | Nneɛma a ɛnyɛ pii ne Omega-3 | Sɛ wɔde frying na wɔnoa (wusiw a ɛkɔ soro). Ɛnni hua soronko enti ɛnsiw nneɛma afoforo a ɛyɛ dɛ kwan. |
| Sunflower Ngo a Wɔde Yɛ Ngo | Nneɛma a ɛnyɛ den pii | Sɛ wɔde frying na wɔnoa (wusiw a ɛkɔ soro). |
| Soyabean, atoko mu ngo | Nneɛma a ɛnyɛ den pii | Wɔ aduannoa atirimpɔw ahorow mu. |
| Sesame Ngo a Wɔde Yɛ Ngo | Polyunsaturated ne monounsaturated a ɛnyɛ den pii | Sɛnea ɛbɛyɛ a wɔde dɛ ne hua bɛka Asiafo aduannoa ho. Ɛnyɛ nea ɛfata ma ɔhyew a ano yɛ den. |
Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wode nhabannuru mu ngo ahorow bedi dwuma sen sɛ wode biako pɛ bedi dwuma. Ɛyɛ papa ma w’akwahosan ne w’aduan dɛ nso.
Mma wo werɛ mmfi Omega-3 srade a ɛwɔ mu no ho!
Akyinnye biara nni ho. Omega-3s yɛ srade a ɛho hia ma yɛn nipadua. Wɔbɔ yɛn koma ho ban fi koma nnyigyei a ɛnteɛ ho. Wɔboa nso ma mogya ntini no yɛ den, na ɛtew asiane a ɛwɔ hɔ sɛ obi benya komayare ne ɔyare a ɛma obi hwe ase no so.
Ɔkwan bɛn so na wobetumi anya Omega-3?
- Mpataa a srade wom:Fa mpataa a srade wom te sɛ salmon, sardines, herring, mackerel, ne herring ka w’aduan ho anyɛ yiye koraa no mprenu dapɛn biara.
- Afifide fibea: Omega-3 nso wɔ walnut, flaxseed, ne canola ngo mu. Nanso, omega-3 a ano yɛ den a ɛte sɛ mpataa mu ngo no nni mu.
- Nnuru a Wɔde Ka Ho: Sɛ worenom omega-3 a, ɛho hia sɛ wudi kan kɔ wo duruyɛfo nkyɛn.
Ɔbɔnefo ankasa: Twitwa trans srade no mu koraa
Nea ɛsɛ sɛ yɛn nyinaa yi fi yɛn aduan mu koraa ni: Artificial Trans Fat .
Eyi ma srade bɔne (LDL) kɔ soro na ɛma srade pa (HDL) so tew. Ɛnyɛ ɛno nko, na ɛde ɔfe nso ba nipadua no mu. Saa ɔfe yi de nyarewa ahorow bi a enni sabea te sɛ komayare, akisikuru, ne asikreyare ba.
Nea eye ne sɛ, mmara a ɛfa nnuan a wɔde kyerɛw nneɛma ho ne trans fat a wɔbara wɔ aman pii mu no ama eyinom dodow a ɛwɔ nnuan mu no so atew kɛse. Nanso, wotumi hu wɔn wɔ nnuan bi a wɔayɛ no foforo mu.
Susuw ho hwɛ, biscuit, keeki, pastry, margarine ahorow bi a wotɔ fi sotɔɔ mu... Kenkan ingredients list a ɛwɔ eyinom mu. Sɛ ɛka sɛ "Hydrogenated oils" anaa "Partially hydrogenated oils" , ɛno kyerɛ sɛ trans srade wom. Twe wo ho fi nnuan a ɛtete saa ho sɛnea wubetumi biara.
Ɛtɔ da bi a, ɛwom mpo sɛ wɔakyerɛw wɔ ade a wɔde ahyɛ mu no so sɛ "0g trans fat" de, nanso mmara no ma kwan ma wɔde dodow kakraa bi pɛ (ennu gram 0.5) di dwuma. Enti eye sɛ wobɛhwɛ nneɛma a wɔde yɛ aduan no mu.
Momma yennya adwene a ɛfata wɔ srade ho.
Srade yɛ aduan a ɛkari pɛ no fã titiriw. Titiriw srade a enni ahoɔden. Mediterranea aduan mpo a wobu no sɛ ɛyɛ aduan a ahoɔden wom sen biara wɔ wiase no mu biako no ma wonya calories bɛboro 30% fi srade mu. Nanso saa srade no mu dodow no ara fi ngodua ngo, afifide mu ngo afoforo, ne mpataa mu.
Ade a ɛho hia sen biara ne sɛ ɛnyɛ sɛ wode w’adwene besi ade biako so dodo (srade anaa carbohydrates), na mmom sɛ wobɛkɔ so adi aduan a ahoɔden wom nyinaa mu.
Kae sɛ aduan a ɛkari pɛ a nhabannuru ahorow a ɛyɛ kɔla ahorow, nnuaba, atoko, aburow a wɔayam, mpataa, nam a ɛnyɛ den, ne srade a ahoɔden wom ka ho ne fapem a eye sen biara a ɛbɛma woanya asetra a ahoɔden wom. Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ w’aduan ho a, wo ne wo duruyɛfo nka ho asɛm.
Nkrasɛm a Wɔde Kɔ Fie
- Nsuro srade ahorow nyinaa. Nea ɛho hia ne srade ko a wobɛpaw. Tow srade a ɛyɛ den (bɔta, nam) ano hye na paw srade a ɛnyɛ den (ngodua ngo, nnuaba).
- Gyae trans srade a wɔde nsa ayɛ a wubedi koraa. Kwati nnuan a wɔakyerɛw so sɛ "hydrogenated oils" wɔ nnuan ho nsɛm so.
- Fa mpataa a srade wom a omega-3 pii wom (te sɛ sardines ne mackerel) ka w’aduan ho anyɛ yiye koraa no mprenu dapɛn biara.
- Sɛ́ anka wobɛbɔ mmɔden sɛ wobɛtew srade so no, kwati sɛ wubedi asikre ne esiam a wɔayɛ no yiye (abodoo, bisket, anonne a ɛyɛ dɛ) pii. Ebetumi apira kɛse.
- Mfa w’adwene nsi aduan biako pɛ so, na mmom fa w’adwene si aduan a ɛkari pɛ a nhabannuru, nnuaba, aburow, ne protein a ahoɔden wom ka ho so.
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