So ɛtɔ mmere bi a wote nka sɛ woabrɛ, wo nkwaa yɛ wo yaw, anaasɛ wo nipadua nyinaa yɛ wo yaw? Ebia wubesusuw sɛ ɛyɛ ɔbrɛ ara kwa. Nanso nea ɛde ba no betumi ayɛ ɔfe a wontumi nkyerɛkyerɛ mu wɔ wo nipadua mu. Eyi ne nea yedi ne nea yɛnom no wɔ abusuabɔ kɛse. Enti ɛnnɛ, momma yɛnka nea ɔfe yɛ, nnuan a ɛma ɛyɛ kɛse, ne sɛnea yebetumi anya apɔwmuden na yɛakwati ho asɛm.
Sɛ yɛbɛka no tiawa a, dɛn ne ‘ɔfe’?
Fa no sɛ mmoawa nketenkete bi, kyerɛ sɛ, ɔyare mmoawa bi, hyɛn wo nipadua mu. Afei wo nipadua mu tumi a ɛko tia nyarewa no kɔyɛ adwuma te sɛ asraafo. Saa asraafo dɔm yi kɔko tia saa ɔyare mmoawa no. Esiane ɔko yi nti, saa beae no yɛ kɔkɔɔ, ɛho ahonhon, na ɛyɛ hyew. Eyi ne nea yɛfrɛ no ‘ ɔfe ’. Eyi yɛ adeyɛ pa a ɛsa nipadua no yare ankasa.
Nanso, ɔhaw no ni. Ɛtɔ mmere bi a, sɛ yɛn nipadua mu mmoawa biara nni akyi mpo a, yɛn nipadua mu tumi a ɛko tia nyarewa no fi ase ko a ntease biara nnim. Te sɛ nea ɛreko atia n’ankasa nkwammoaa. Eyi yɛ nea asiane wom. Eyi ne nea ɛkɔ so wɔ nyarewa bi te sɛ Ankylosing Spondylitis mu . Saa ɔfe a enni sabea yi ma asiane a ɛwɔ hɔ sɛ obi benya nyarewa pii te sɛ nkwaa mu yaw, komayare, ne asikreyare no yɛ kɛse.
Asɛmpa no ne sɛ yɛwɔ tumi kɛse a yɛde bedi ɔfe a ɛho nhia yi so denam yɛn aduan a yɛbɛsakra so.
Enti, ma yɛnhwɛ nea ɛyɛ nnuan atitiriw a ɛma ɔfe yɛ kɛse.
Nnuan a yɛde yɛn ho hyɛ mu wɔ yɛn da biara da asetra mu no bi te sɛ ogyaframa nketenkete a ɛma ɔfe kɔ soro wɔ yɛn nipadua mu ankasa. Hwɛ saa nsɛm a wɔahyehyɛ yi na hwɛ sɛ wunim wɔn yiye anaa.
| Aduan kuw | Dɛn nti na eyinom pira nipadua no? (Ɔkwan bɛn so na wɔde ɔfe ba?) | Nhwɛso ahorow a wɔtaa de di dwuma |
|---|---|---|
| Nnuan a Wɔayɛ no Yiye | Trans Fats a ɛwɔ saa aduan yi muTrans srade (ngo a wɔde ayɛ) ma ɔfe. Wɔma srade bɔne (LDL) kɔ soro na wɔtew srade pa (HDL) so. Hwehwɛ "ngo a hydrogen wom fã bi" wɔ nkyerɛwde no so. | Bisket a wɔakyekyere, keeki, nnuan nketenkete, margarine ahorow bi. |
| Asikre ne nneɛma a wɔde yɛ aduan a ɛyɛ dɛ | Asikre pii ma nipadua no yi protein ahorow a ɛma ɔhyew a wɔfrɛ no cytokines fi nipadua no mu . Hwɛ yiye wɔ nkyerɛwde a ɛkyerɛ nneɛma te sɛ atoko srade, fructose, sucrose, ne maltose ho. Nnuru a wɔde yɛ aduan dɛdɛ te sɛ aspartame nso betumi ama nnipa binom ho ayɛ wɔn hyew. | Nsã a asikre wom, nnɔkɔnnɔkɔwade, toffee, chocolate, aburow a asikre wom. |
| Nam a wɔayɛ no foforo ne kɔkɔɔ | Srade a ɛyɛ dɛ pii wɔ nam ahorow yi mu, na ɛne ɔfe a ɛwɔ nipadua no mu wɔ abusuabɔ tẽẽ. | Soseji, Bacon, Ham, Salami, Nam a wɔayam, Nantwinam, Mprako nam. |
| Ngo a Omega-6 pii wom | Ɛwom sɛ nipadua no hia Omega-6 de, nanso ɛsɛ sɛ ɛne Omega-3 kari pɛ . Sɛ yɛdi Omega-6 nkutoo dodo a, ɛma yɛyɛ ho biribi a ɛma ɔfe no yɛ kɛse. | Wɔde owia mu ngo, canola ngo, soyabean ngo, ne atoko ngo na ɛyɛ mayonnaise. |
| Carbohydrates a Wɔayɛ no Yiye | Wɔayi eyinom afi wɔn nhama ne aduannuru pii afi hɔ. Eyi kyerɛ sɛ wɔyam ntɛmntɛm, na ɛma asikre dodow a ɛwɔ mogya mu no kɔ soro ntɛmntɛm. Asikre a ɛkɔ soro yi nso ma nipadua no ho hyehye. | Abodoo (abodoo fitaa), aburow fitaa, krak, pasta, noodles (a wɔde esiam fitaa ayɛ), French fries. |
Momma yɛmfa nhwɛso bi mfi da biara da asetra mu?
Susuw Kamal ho hwɛ. Kamal di aburow a asikre wom anɔpa. Sɛ odi awia aduan a, ɔwɔ aburow a wɔayam akokɔ ne soseji curry a efi sotɔɔ no mu. Anwummere no, odi cream cracker biscuits bi a tii a wɔde ma wɔ adwumayɛbea hɔ no ka ho. Sɛ yɛredidi anwummere a, odi paanoo.
Afei hwɛ... ɛkame ayɛ sɛ saa aduan yi wɔ biribiara a yɛkaa ho asɛm wɔ atifi hɔ, ɛnte saa?
- Asikre ne carbohydrates a wɔayɛ no yiye: Aburow, aburow a wɔayam (aburow fitaa), krak, paanoo.
- Nam a wɔayɛ: soseji.
- Ngo a Omega-6 pii wom: Ngo a wɔde yɛ aburow a wɔayam.
Ɛnyɛ nea ɛntaa nsi sɛ Kamal benya sɛnkyerɛnne te sɛ nkwaa mu yaw, ɔbrɛ, ne nipadua a ɛho ahonhon bere a ɔkɔ so di saa aduan yi akyi no.
Okay afei, dɛn na ɛsɛ sɛ meyɛ?
Sɛ wokenkan asɛm yi wie a, ebia wobɛte ehu nka. "Oh, biribiara a midi no yɛ bɔne." Nanso mma ɛnhaw wo. Yebetumi de nsakrae nketenkete anya nneɛma akɛse.
1. Fa yɛ wo su sɛ wobɛkenkan nneɛma a wɔakyerɛw so: Sɛ wotɔ biribi wɔ sotɔɔ mu a, kenkan nneɛma a wɔde yɛ aduan no. Sɛ nsɛmfua te sɛ "ngo a hydrogen wom fã bi", "atoko srade a fructose pii wom", "sucrose" wɔ hɔ a, tew saa nneɛma no so sɛnea wubetumi.
2. Fa nneɛma a ɛnyɛ den a wɔde si ananmu di dwuma:
- Sɛ́ anka wobɛfa paanoo fitaa no, paw paanoo a wɔayam, atta esiam paanoo, anaa awi paanoo .
- Di aburow kɔkɔɔ (aburow a ɛyɛ bruu) sen sɛ wubedi aburow fitaa.
- Sɛ́ anka wobɛnom anonne a asikre wom no, nom biribi te sɛ nsu, akutu, borɔdɔma, belimal, anaa ranawara .
- Sɛ́ anka wode nam a wɔayɛ no foforo bedi dwuma no, fa mpataa a wɔayɛ no foforo, akokɔ (a wɔayi ne were), nkesua, ne atoko te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono ka w’aduan ho.
- Fa ngo a ahoɔden wom te sɛ ngodua ngo a wɔmfa nhyehyɛ mu anaa akutu ngo a omega-3 pii wom di dwuma wɔ ɔkwan a ɛfata so ma aduannoa.
3. Di nneɛma a ɛyɛ foforo: Fa nhabannuru, nnuaba, ne nhabannuru a wɔayɛ no foforo pii ka w’aduan ho sɛnea wubetumi. Nneɛma a ɛko tia ɔyare mmoawa a ɛwɔ eyinom mu no boa ma ɔfe a ɛwɔ nipadua no mu no so tew.
4. Hwehwɛ aduruyɛfo afotu: Sɛ wo nkwaa yɛ wo yaw bere nyinaa, wo nipadua mu yɛ wo yaw, anaa sɛnkyerɛnne afoforo a, hwɛ hu sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn akɔhwehwɛ afotu. Ebetumi aba sɛ aduruyɛ mu tebea foforo na ɛde saa ɔfe yi ba. Enti, ɛho hia paa sɛ yɛyɛ nhwehwɛmu ne ayaresa a ɛfata.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛwom sɛ ɛtɔ mmere bi a ɔfe a ɛba nipadua no mu yɛ ade pa de, nanso ɔfe a ɛkɔ so daa betumi ayɛ nyarewa pii ntini.
- Nnuan a wɔayɛ no foforo a yedi, asikre, nam kɔkɔɔ, ngo bi, ne carbohydrates a wɔayɛ no yiye ne atamfo atitiriw a ɛma ɔfe yi yɛ kɛse.
- Sɛ woretɔ biribi afi sotɔɔ mu a, kenkan nea wɔakyerɛw so no na bɔ mmɔden sɛ wobɛtwe wo ho afi nnuan a nneɛma a ɛnyɛ papa wom ho.
- Wubetumi asiw ɔfe ano denam nhabannuru a wɔayɛ no foforo, nnuaba, aburow a wɔayam, ne protein a ahoɔden wom a wode bɛka w’aduan ho no so.
- Sɛ wowɔ sɛnkyerɛnne ahorow a ɛkɔ so daa a, nsusuw ho, nanso akyinnye biara nni ho sɛ kɔ oduruyɛfo nkyɛn kɔhwehwɛ afotu.
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