Wopɛ sɛ woboa w’adɔfo a wɔwɔ komayare? - Aduan a Ema Koma-Akwahosan

Sɛ yɛte sɛ abusua muni bi anaa yɛn dɔfo bi wɔ komayare a, yɛte awerɛhow ne dadwen kɛse. "Dɛn na yebetumi ayɛ de ahwɛ wɔn yiye?" yɛ asɛmmisa a ɛba obiara adwene mu. Te sɛ nnuru no, aduan a yɛde ma wɔn no nya wɔn yiyedi so nkɛntɛnso kɛse. Nokwarem no, aduan a ahoɔden wom a wɔde ɔdɔ asiesie ne akyɛde a eye sen biara a wubetumi de ama obi a ɔwɔ komayare.

Dɛn nti na aduan ne anonne ho hia saa?

Sɛ yɛbɛka no tiawa a, ɛnyɛ sɛ aduan pa betumi aboa ma wɔadi komayare so nko, na mmom ɛtɔ mmere bi mpo a ɛbɛboa ma wɔadan ɔsɛe a ɛde ba no bi. Susuw ho hwɛ, komayare dodow no ara fi srade a ɛwɔ ntini a ɛde mogya kɔ yɛn koma mu no mu. Ɛte sɛ efĩ a ɛreyɛ ayɛ kɛse wɔ nsu afiri mu. Aduan a ahoɔden wom betumi ama ntini ahorow yi a ɛyɛ teateaa no ayɛ brɛoo, na ɛtɔ mmere bi mpo a ɛdan no ma ɛyɛ papa.

Eyi yɛ nneɛma kakraa bi titiriw:

• Ɛtew srade bɔne so: Ɛboa ma LDL srade a epira nipadua no dodow so tew.
• Ɛhwɛ mogya mmoroso so: Mogya mmoroso yɛ koma no tamfo kɛse. Wobetumi de aduan pa adi so.
• Hwɛ asikre dodow a ɛwɔ mogya mu: Asikreyare yɛ ade titiriw a ɛde komayare ba.
• Di wo nipadua mu duru so: Sɛ wokura mu duru a ɛfata mu a, ɛma koma no ho tɔ wo kɛse.

Sɛ wobɛka sɛ ‘Momma yenni eyi’ a, ɛho hia sen sɛ wobɛka sɛ ‘Nni’.

Mpɛn pii no, yɛka kyerɛ obi a ɔwɔ komayare sɛ, "Nni ngo," "Nni nkyene," "Nni nnɔkɔnnɔkɔwade," ne nea ɛkeka ho Eyi betumi de adwene mu nhyɛso pii aba. Ebia wobesusuw sɛ, "Minni biribiara a medi mprempren."

Okay, enti afei ma yɛnka afotu 10 a ɛbɛboa wo ma woasiesie aduan a ahoɔden wom na ɛyɛ dɛ ama obi a ɔwɔ komayare ho asɛm.

1. Di nhabannuru, nnuaba, aburow a wɔayam, ne nnuaba pii.

Nnuan a wɔde afifide ayɛ yɛ aduan a ɛboro so a ahoɔdennuru, vitamin, ne aduannuru ahyɛ mu ma. Fa nhabannuru ne nnuaba a ɛyɛ kɔla ahorow ka w’aduan ho. Sɛ nhwɛso no, sɛ woreyɛ sambol a, paw biribi te sɛ gotukola anaa mukunuwenna. Noa nhabannuru te sɛ bankye, karɔt, ne akutu. Nanso sɛ woreyɛ eyinom a, kwati sɛ wode ngo, kyiisi, anaa akutu nufusu a ɛyɛ den pii bɛka ho . Fa nneɛma te sɛ bran aburow, oats, peas, chickpeas, ne green beans ka w’aduan ho.

2. Momma yensua srade (ngo) ho ade pɛpɛɛpɛ?

Sɛ yɛka sɛ "ngo" a, ɛnyɛ wɔn nyinaa na wɔyɛ bɔne pɛpɛɛpɛ. Ɛsɛ sɛ yɛpaw ngo pa.

• Mma nnya wo calories nyinaa mu bɛboro 35% mfi srade mu: To srade a wudi da biara no ano hye ma ɛnboro wo calories nyinaa mu nkyem abiɛsa mu biako.
• To Saturated Fat: Eyinom wɔ mmoa nneɛma mu kɛse. Sɛ nhwɛso no , wɔ bɔta, ghee, kyiisi, nam a srade wom (nantwinam, mprako nam), ne nufusu a wɔayam mu .
• Kwati trans srade sɛnea wubetumi: Eyinom yɛ koma no atamfo akɛse no mu biako. Eyinom yɛ srade bi a wɔde nsa ayɛ. Wohu wɔ margarine, nneɛma a wɔato (pastries, buns), short-eats, biscuit ne nnuan a wɔayɛ mu . Hwɛ nnuan a wɔtɔ wɔ sotɔɔ mu a wɔakyerɛw so na hwɛ sɛ "ngo a hydrogen wom fã bi" wom anaa.
• Paw ngo pa: Sɛ wode redi dwuma de noa aduan a, ɛbɛyɛ papa sɛ wobɛpaw ngo a srade a ɛnyɛ den pii wom , te sɛ ngodua ngo ne atoko ngo, anaa ngo a srade pii wom, te sɛ soyabean, atoko, ne owia mu ngo.

3. Sɛnea wobɛkari pɛ wɔ protein ne srade mu

Protein ho hia ma nipadua no, nanso ɛsɛ sɛ yɛpaw protein ahorow a srade nnim.

• Akokɔ a onni were, akokɔ, ne mpataa ne nea eye sen biara a wubetumi apaw.
• Nam kɔkɔɔ (nantwinam, oguannam, mprako nam) ne nufusu a srade pii wom (nufusu a srade wom, kyiisi) wɔ srade pii. Eyinom betumi ama srade bɔne a ɛwɔ mogya no mu no akɔ soro. Enti to eyinom ano hye sɛnea wubetumi biara.
• Fa protein a efi afifide mu pii te sɛ atoko, akutu, ne soya ka w’aduan ho.

4. Yɛ onyansafo bere a worepaw carbohydrates no

Carbohydrates ahorow abien na ɛwɔ hɔ: papa ne bɔne.

• Carbohydrates pa: Paw carbohydrates a ahoɔdennuru pii wom, a ɛyɛ den te sɛ aburow a ɛyɛ bruu, oats, ɛmo a ɛyɛ dɛ, cassava, ne yams. Eyinom ma asikre a ɛkɔ mogya no mu no brɛoo.
• Carbohydrates bɔne: Kwati carbohydrates a ɛnyɛ den te sɛ anonne a asikre wom, keeki, bisket, paanoo, ne aburow fitaa. Eyinom ma asikre dodow a ɛwɔ mogya mu no kɔ soro ntɛmntɛm.

5. Tew nkyene a wonom so

Nkyene a wɔnom boro so no yɛ ade titiriw a ɛde mogya mmoroso ba.

• Tew nkyene dodow a wode gu mu bere a worenoa aduan no so.
• Mmom no, fa nneɛma te sɛ lime, ginger, ne vinegar di dwuma na ama ayɛ dɛ.
• Fa nnuhuam (cloves, cinnamon, pepper) ne abɔde mu nneɛma te sɛ curry, turmeric, ginger, ne garlic hyɛ w’aduan mu.
• Nkyene pii wɔ sauce, soup cubes, ne nnuan a wɔayɛ ho adwuma a wɔtɔ wɔ sotɔɔ mu. Hwɛ yiye wɔ wɔn ho.

6. Di nnuan nketenkete 5 anaa 6 da biara sen sɛ wubedi nnuan akɛse 3.

Sɛ wodi nnuan nketenkete anum kosi asia da biara, sen sɛ wubedi nnuan akɛse abiɛsa da biara a, ɛboa ma asikre ne srade a ɛwɔ mogya mu no kɔ so yɛ pɛ. Ɛboa nso ma wɔhyew srade yiye.

7. Ma nsu pii nnom

Ɛho hia yiye sɛ wosiw nsu a ɛho ayɛ fĩ ano. Ɛnyɛ sɛ nsu pii a wɔnom no ma nipadua no nya nsu nko, na mmom ɛhyɛ adidi a ɛho nhia nso so. Hyɛ nkurɔfo nkuran sɛ wɔnnom nsu bɛyɛ lita 1.5 - 2 (nkuruwa 8-10) da biara.

Ɔkwan bɛn so na wobedi aduan afã horow so? (Nkyɛmu a Wɔde Di Dwuma) .

Ɛtɔ da bi a, yedi pii a yennim. Ɛho hia paa nso sɛ yɛhwɛ aduan dodow a yedi so.

• Fa mprɛte nketewa kyɛ aduan na fa nkuruwa nketewa nom nsu.
• Hwɛ "Serving Size" a ɛwɔ nnuan a wotɔ fi sotɔɔ mu no din so.
• Akwan a ɛnyɛ den wɔ hɔ a wɔfa so susuw aduan afã horow. Hwɛ pon a ɛwɔ ase hɔ no.

Ebia ɛbɛyɛ te sɛ nea ɛyɛ den kakra mfiase no sɛ wobɛbɔ aduan bi ama wo dɔfo no wɔ saa kwan yi so. Nanso bere a woyɛ wo su no, ɛbɛyɛ w’asetra fã. Kae sɛ eyi yɛ ɔkwan foforo a wofa so kyerɛ wɔn dɔ ara kwa.