So woabrɛ sɛ wobɛsɔ akwan horow a wobɛfa so atew wo mu duru so ahwɛ? Afei ɛbɛyɛ sɛ woate saa ‘High-Protein Diet’ yi ho asɛm. Nnipa binom ka sɛ wubetumi de eyi so atew wo mu duru so ntɛm. Dɛn ne nokware a ɛwɔ saa asɛm yi mu anaasɛ ɛnte saa? So protein pii a wudi no boa wo ma wo mu duru so tew ankasa? So eye ma yɛn nipadua? Momma yɛnka eyinom nyinaa ho asɛm nkɔ akyiri na yɛnka nnɛ ara kwa.
So aduan a protein pii wom boa wo ma wo mu duru so tew ankasa?
Yiw, nokware bi wɔ saa asɛm yi mu. Aduan a protein pii wom betumi aboa wo ma wo mu duru so atew
wɔ bere tiaa bi mu . Ade titiriw nti a ɛte saa ne sɛ protein yɛ biribi a ɛhyɛ yɛn yafunu ma ntɛmntɛm. Fa no sɛ, sɛ wudi nkesua abien anɔpaduan a, worente ɔkɔm nka bere tenten asen sɛ wudi nhoma mmobɔwee a wɔde paanoo esiam ayɛ. Ɛne sɛ, sɛ wudi protein pii a, wobɛte nka sɛ woama amee bere tenten. Afei, wodi ade biako akyi foforo na wodi biribi a ɛyɛ dɛ, na wode calories a ɛho nhia ka nipadua no ho no so kɛse. Eyi ne nyansahu a ɛyɛ mmerɛw sen biara wɔ ha.
Nanso kae eyi yiye. Eyi nyɛ nkonyaayi. Saa kwan yi tu mpɔn bere tiaa bi pɛ. Sɛ wosan kɔ w’adidi bɔne dedaw no so a , wubetumi asan anya mu duru a woatew no ntɛmntɛm a ɛyɛ nwonwa. Enti, ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wode asetra pa a wubetumi akura mu bere tenten no ayɛ wo su. Nyansa wom sɛ wo ne wo duruyɛfo bɛka ho asɛm na woayɛ ɔkwan a ɛfata wo.
Protein ahorow bɛn na eye sen biara a ɛbɛboa wo ma wo mu duru so atew?
Sɛ wususuw sɛ wowɔ ‘Adidi a Protein pii wom’ so mpo a, wuntumi nni protein biara kɛkɛ. Ɛsɛ sɛ yɛpaw protein a aduannuru pii wom, srade a ɛdɔɔso kakraa bi na ɛwom, na ahoɔdennuru kakraa bi na ɛwom. Nhwɛso pa bi ni:
- Nam a Ɛnyɛ Den: Akokɔ, akokɔnam, ne nantwinam anaa mprako nam a wɔatwitwa a ɛnyɛ honam ani a wɔakyerɛw so sɛ ‘asen’ anaa ‘kurukuruwa’. Akyinnye biara nni ho sɛ ɛsɛ sɛ wotwe wo ho fi nam a wɔayɛ ho adwuma te sɛ soseji ne nam a wɔayam ho.
- Ɛpo mu nnuan: Mpataa a Omega -3 srade pii wom te sɛ salmon, mackerel, ne herring so wɔ mfaso kɛse.
- Beans ne Legumes: Ɛnyɛ sɛ lentils, chickpeas, green beans, ne peas, a abu so wɔ yɛn man yi mu no yɛ protein fibea kɛse nko, na mmom ɛyɛ ɔkwan pa a wɔfa so nya fiber , a mfaso wɔ so kɛse ma nipadua no nso.
- Soya nneɛma: Nneɛma te sɛ tofu ne soya nam yɛ ade pa a wɔn a wonni nam betumi apaw .
- Nufusu a srade nnim: Yogurt, nufusu, ne cottage cheese a srade nnim yɛ protein fibea pa.
- Nkwaa : Ɛyɛ protein a edi mũ fibea a ɛnyɛ den na ne bo nyɛ den.
- Nnuadewa ne Aba: Wobetumi adi almond, walnut, atoko, ne akutu aba sɛ aduan titiriw wɔ nnuan atitiriw ntam.
Dɛn ne protein a ɛwɔ nnuan bi mu?
Momma yennya protein dodow a ɛbɛyɛ sɛ ɛwɔ nnuan a yedi no bi mu ho adwene kakra. Eyi bɛboa wo ma woayɛ w’aduan ho nhyehyɛe.
| Aduan su | Protein dodow (bɛyɛ sɛ) . |
|---|
| Akokɔ a onni were gram 85 (3 oz). | gram 26 na ɛyɛ |
| Mpataa gram 85 (3 oz) (egyina ne su so) . | gram 17-20 na ɛyɛ |
| Cottage cheese a srade nnim kuruwa 1/2 | 12.4 na ɛyɛ gram |
| 1/2 kuruwa a wɔanoa atoko | gram 9 na ɛyɛ |
| Chickpeas a wɔanoa kuruwa 1/2 | 7.7 na ɛyɛ gram |
| 1 kɛse egg | 6 gram |
| Yogurt a srade nnim gram 113 (4 oz). | 6 gram |
| Nufusu a srade nnim gram 113 (4 oz). | gram 4 na ɛyɛ |
So ɛsɛ sɛ wususuw carbohydrates ne srade nso ho?
Yiw koraa! Mfomso kɛse a nnipa pii di ne sɛ woyi carbohydrates ne srade fi wɔn aduan mu koraa efisɛ wɔredi protein pii. Ɛno yɛ ade a ɛnteɛ koraa sɛ yɛbɛyɛ. Yɛn nipadua hia saa aduannuru yi nyinaa dodow a ɛfata na ama ayɛ adwuma. Ade a ɛho hia sen biara ne sɛ wobɛpaw carbohydrates "pa" ne srade "pa".
- Carbohydrates a Ɛyɛ Pa:
- Nnuaba ne nhabannuru a wɔayɛ no foforo
- Aburow a wɔayam te sɛ aburow a ɛyɛ bruu, oats, ne atoko
- Atoko te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono
- Nufusu a srade nnim ne yogurt
- Srade a Ɛma Apɔwmuden:
- Avocado a wɔde yɛ nneɛma
- Ngodua ngo
- Mpataa (te sɛ salmon, tuna) .
- Nnuadewa te sɛ almond, walnuts, ne cashews
- Pumpkin aba, flax aba
Afotu pa foforo a wode bedi ɔkɔm so ne
sɛ wobɛkyekyɛ calorie a wudi da biara da nyinaa mu ayɛ no nnuan nketenkete 4 anaa 5, sen sɛ wubedi ne nyinaa prɛko pɛ. So aduan a protein pii wom yi yɛ nea asiane biara nni ho ankasa?
Eyi ne ɔfã a ɛho hia sen biara. Wɔ obi a ɔtaa nya apɔwmuden fam no, aduan a ɛte sɛɛ a odi akyi
bere tiaa bi no rempira no kɛse. Nanso, eyi a wobɛyɛ
bere tenten no betumi de akwahosan ho haw ahorow bi aba.
Ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woafi aduan biara a ɛbɛma wo mu duru so atew ase, titiriw nea ɛte sɛ eyi. Sɛ wowɔ asikreyare anaa tebea afoforo a enni sabea te sɛ asaabo mu yare a, nsɔ biribi a ɛte sɛɛ nhwɛ a wunni aduruyɛ mu afotu.
Asiane ahorow a ɛwɔ aduan a protein pii wom akyi bere tenten no bi ni:
- Aduan a enni mu: Sɛ woto w’aduan a carbohydrate pii wom ano hye a, ebia wobɛhwere nhama a ɛho hia ne aduannuru afoforo. Eyi betumi ama obi ahome bɔne, ne ti ayɛ no yaw bere nyinaa, na wayɛ akisikuru.
- Komayare ho asiane a ɛkɔ soro: Sɛ wudi nam kɔkɔɔ a srade pii wom dodow no ara ne nam a wɔasa no yare ma protein a, srade bɔne a ɛwɔ wo nipadua mu, anaa LDL srade no betumi akɔ soro, na ɛbɛma asiane a ɛwɔ hɔ sɛ wubenya komayare no ayɛ kɛse.
- Nsunsuanso a ɛba asaabo so:Ɛsɛ sɛ asaabo no yɛ adwumaden sen sɛnea ɛtaa yɛ de yi nneɛma fĩ fi nipadua no mu bere a protein reyɛ adwuma no. Bere a obi a ɔwɔ apɔwmuden betumi agyina eyi ano wɔ bere tiaa mu no, bere tenten mu no, ebetumi aka asaabo dwumadi. Eyi yɛ asiane kɛse ma obi a ɔwɔ asaabo mu yare dedaw.
Nkrasɛm a Wɔde Kɔ Fie
- Aduan a protein pii wom betumi aboa wo ma wo mu duru so atew wɔ bere tiaa bi mu, efisɛ ebetumi aboa wo ma woate nka sɛ wo ho atɔ wo.
- Sɛnea ɛte biara no, titiriw sɛ wowɔ aduruyɛ mu tebea horow a enni sabea te sɛ asikreyare anaa asaabo mu yare a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woafi aduan a ɛte sɛɛ ase.
- Sɛ worenya protein a, paw nneɛma a ahoɔden wom te sɛ nam, mpataa, nkesua, ne atoko mmom sen nam a wɔde ahyɛ mu te sɛ soseji.
- Ɛnyɛ protein nko na fa ka w’aduan ho, na mmom fa carbohydrates pa (nnuaba, nhabannuru, aburow a wɔayam) ne srade pa (avocado, nnuaba) nso ka w’aduan ho.
- Eyi nyɛ ano aduru a ɛbɛkyɛ. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wubegye adidi a ɛkari pɛ na ahoɔden wom a wubetumi akura mu wo nkwa nna nyinaa atom.
Mu duru a ɛso tew, protein, protein aduan, adidi pa, aduan pa, mu duru a wɔtew so, mu duru a ɛso tew
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