Bere a na worehwehwɛ ɔkwan a wobɛfa so atew wo mu duru so no, ɛbɛyɛ sɛ obi ka kyerɛɛ wo sɛ ‘di protein pii ne nnuan a starch nnim te sɛ aburow’, ɛnte saa? Ɛnnɛ yɛrebɛka saa aduan a agye din yiye yi ho asɛm. Dɛn na ɛyɛ ankasa, so eye ma nipadua no, na hena na ɛfata no, momma yɛnka eyinom nyinaa ho asɛm pefee.
Dɛn ne aduan a protein pii wom na carb kakraa bi na ɛwom yi?
Sɛ yɛbɛka no tiawa a, eyi hwehwɛ sɛ yɛde nnuan a protein pii wom (te sɛ mpataa, nam, ne nkesua ) bɛka yɛn da biara da aduan ho, bere a yɛma nnuan a carbohydrates pii wom, te sɛ aburow, paanoo, aburow , ne ɛmo ano hye.
Nnipa pii dan kɔ saa aduan yi so sɛnea ɛbɛyɛ a wɔbɛtew wɔn mu duru so. Nanso, ebinom nso fa saa kwan yi so de hwɛ asikre dodow a ɛwɔ mogya mu ne tebea horow te sɛ asikreyare ne asikreyare a edi kan no so.
Saa kwan yi fii ase gyee din wɔ wiase bɛyɛ 1970 mfe no mu, titiriw wɔ `(Atkins Diet )` no mu. Afei akwan horow te sɛ `(Paleo Diet)`, `(South Beach Diet)` ne nea wonim no yiye sen biara `( Keto Diet )` bae. Wɔ eyinom nyinaa mu no, wɔtaa ka sɛ ɛsɛ sɛ wonya calories a wodi da biara no nyinaa mu 30% kosi 50% fi protein mu.
Nanso kae sɛ, ansa na wubefi adidi biara ase, titiriw sɛ wowɔ ayaresa mu tebea afoforo a, ɛho hia paa sɛ wo ne wo duruyɛfo kasa na wohwehwɛ afotu.
Ɔkwan bɛn so na saa adidi nhyehyɛe yi yɛ adwuma wɔ nipadua no mu?
Ahoɔden fibea titiriw ma yɛn nipadua ne carbohydrates, a ɛyɛ starch. Sɛ yɛto nneɛma te sɛ aburow ne paanoo ano hye a, yɛn nipadua nni carbohydrates a ɛdɔɔso a ɛbɛma yɛanya ahoɔden.
Dɛn na ɛba saa bere no? Yɛn nipadua yɛ nyansa paa. Wɔhwehwɛ ɔkwan foforo a wɔbɛfa so anya ahoɔden. Ɛno ne sɛ wubefi ase ahyew srade a wɔde asie wɔ nipadua no mu no na woanya ahoɔden. Sɛ wɔhyew srade wɔ saa kwan yi so a, biribi a wɔfrɛ no ketones ba. Ɛno akyi no, saa ketones yi bɛyɛ ahoɔden fibea titiriw ma nipadua no. Wɔfrɛ saa tebea yi ketosis wɔ nnuruyɛ mu.
Saa kwan yi yɛ adwuma sɛnea edidi so yi:
- Mu duru fi ase so tew bere a nipadua no hyew srade no.
- Protein pii a wudi no ma ɔkɔm so tew na ɛma wote nka sɛ woama . Eyi nso di adidi a wɔtaa di so.
- Protein a ɛdɔɔso a wubenya nso boa ma ntini nyin .
Sɛ worefi aduan a ɛte sɛɛ ase a, dɛn na ɛsɛ sɛ woyɛ?
Ade a edi kan a ɛsɛ sɛ woka ne sɛ, ansa na wubefi eyi ase , wo ne wo duruyɛfo hyia na wo ne w’akwahosan ho nkɔmmɔ. Ɛho hia sɛ wuhu sɛ eyi ne aduruyɛ mu tebea foforo biara a ebia wowɔ no hyia anaa.
Afei susuw nneɛma yi ho hwɛ:
- Siesie nneɛma a ɛho hia wɔ fie: Fa nhabannuru ne nam te sɛ mpataa, akokɔ, nkesua, kyiisi, broccoli, spinach, ne cauliflower a protein pii wom, a carb nnim pii bra na fa sie.
- Susuw nnɔkɔnnɔkɔwade ho hwɛ: Nnuan a yedi daa no pii wɔ carbohydrates pii. Enti, fa nnuan a protein pii wom te sɛ kyiisi, ɛmo a wɔanoa, anaa Helafo yogurt hyehyɛ mu.
- Nom nsu pii: Sɛ yɛtew nnuaba a yedi so a, ebia nsu dodow a yɛn nipadua nya nso so bɛtew. Enti kae sɛ wobɛnom nsu pii da mũ no nyinaa.
- Fa botae ahorow sisi w’ani so: Mmɔ mmɔden sɛ wobɛsesa biribiara prɛko pɛ. Yɛ nsakrae nketenkete na fa botae ahorow a wubetumi ayɛ a wubetumi akɔ so ayɛ ho adwuma sisi w’ani so.
Dɛn na wubetumi adi na dɛn na ɛsɛ sɛ woto ano hye?
Sɛ wopɛ sɛ wunya eyi ho adwene a emu da hɔ a, hwɛ pon a ɛwɔ ase hɔ no.
| Aduan ko a wɔyɛ | Nhwɛso ahorow (nneɛma pa a ɛsɛ sɛ wodi pii) . |
|---|---|
| Nam ne mpataa | Akokɔ, nantwinam, mpataa (titiriw mpataa a ɛma koma nya ahoɔden te sɛ salmon, mackerel, herring, ne sardines), nkesua. |
| Nnuadewa (a carbohydrates kakraa bi na ɛwom) . | Broccoli, akutu, kale, kabege, kukuruku, kafe. |
| Nufusu mu nnuan ne afoforo | Cheese, Helafo yogurt, tofu. |
| Nnuadewa ne ngo a wɔde yɛ | Avocado, ngodua ngo, nnuaba te sɛ cashews, almonds (wɔ dodow kakraa bi mu). |
| Nnuaba (carb a ɛba fam) . | Nnuaba te sɛ raspberry ne blackberry a ɛyɛ kakraa bi pɛ. |
| Nneɛma a ɛsɛ sɛ wɔto ano hye anaasɛ ɛsɛ sɛ wogyae | Aburow, paanoo, noodles, ɛmo, ɛmo a ɛyɛ dɛ, aburow, asikre ne anonne a ɛyɛ dɛ, nnuaba a asikre pii wom (te sɛ mango, banana). |
Mfaso ne asiane bɛn na ɛwɔ saa aduan yi so?
Te sɛ biribiara no, ɔkwan yi wɔ mfaso ne ɔhaw ahorow. Ɛho hia sɛ wuhu abien no nyinaa.
| Mfaso ahorow | Asiane ne Nea enye |
|---|---|
| Wo mu duru a ɛso tew: Protein boa wo ma wote nka bere tenten, na ɛtew ɔpɛ a wowɔ sɛ wubedidi a ɛho nhia no so. Wɔ mfiase no, carbohydrates a wobɛtew so nso betumi aboa wo ma wo mu duru so atew denam nsu a wubeyi afi wo nipadua mu no so. | Srade a ɛdɔɔso: Nam a srade wom ne nufusu a srade wom dodo a, ebetumi ama srade bɔne akɔ soro na ama asiane a ɛwɔ hɔ sɛ obi benya komayare no ayɛ kɛse. |
| Mogya mu Asikre a Wɔde Siesie: Esiane sɛ carbohydrates sua nti, ɛboa ma asikre dodow a ɛwɔ mogya mu no so wɔ asikreyare ne ansa na asikreyare reba mu. | Nkɛntɛnso a enya wɔ asaabo so: Sɛ obi a ɔwɔ asaabo mu yare dedaw di protein pii a, ebetumi de adesoa kɛse ato asaabo no so na ama ne dwumadi asɛe. |
| Ntini a ɛhyɛ den: Aduan bi ma ntini no so tew ka mu duru a ɛso tew ho. Nanso, saa kwan yi boa ma ntini ahoɔden kɔ so yɛ den efisɛ ɛma protein dodow pa. | Aduan a enni mu: Sɛ woto nnuaba, nhabannuru, ne aburow a carbohydrates wom ano hye a, ebia worennya vitamin, mineral, ne fiber a wo nipadua hia no. |
| Asaabo mu abo ne nnompe mu mmerɛwyɛ: Protein pii betumi ama calcium a ɛboro so akɔ nsu mu. Sɛnea nhwehwɛmu ahorow bi kyerɛ no, eyi betumi ama asiane a ɛwɔ hɔ sɛ asaabo mu abo ne nnompe mu mmerɛwyɛ (nnompe mu yare) no ayɛ kɛse. |
Henanom na ɛnsɛ sɛ wodi saa aduan yi akyi?
Saa aduan yi mfata mma nnipa a wɔwɔ akwahosan tebea horow bi. Sɛ wowɔ eyinom mu bi a, nsusuw ho mpo.
- Nnipa a wɔwɔ asaabo mu yare anaa asaabo ho haw ahorow .
- Ɛnanom a wɔyem anaa wɔma nufu. Aduan a ɛkari pɛ ho hia ma ɛna ne abofra nyinaa wɔ saa bere yi mu.
- Nnipa a wɔwɔ ɔhaw ahorow wɔ akisikuru ho . Saa tebea yi betumi asɛe kɛse denam nnuan a ahoɔdennuru wom a ɛso tew so.
- Nnipa a wɔanya adidi mu haw anaasɛ wɔanya , a wosusuw aduan ho wɔ ɔkwan a ɛnteɛ so.
Awiei koraa no, onipa a oye sen biara a obesi gyinae sɛ ebia eyi fata wo ne wo duruyɛfo. Wo ne no anaa aduannuru ho ɔbenfo nkasa na yɛ nhyehyɛe bi a ɛbɛma wo nipadua no anya aduannuru a ehia nyinaa.
Kae sɛ, ɛnyɛ bere tiaa mu aduan a wobɛtew so yiye ankasa, na mmom ɛfa asetra a ahoɔden wom a wubetumi akura mu wo nkwa nna nyinaa a wobɛfa so.
Nkrasɛm a Wɔde Kɔ Fie
- Ebia aduan a protein pii wom na carb kakraa bi na ɛwom aboa nnipa binom ma wɔn mu duru so atew, nanso ɛnyɛ nea ɛfata mma obiara.
- Hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woafi aduan a ɛte sɛɛ ase.
- Saa aduan yi mfata mma nnipa a wɔwɔ tebea soronko te sɛ asaabo mu yare anaa nyinsɛn.
- Ebetumi ayɛ den sɛ wɔbɛkɔ so akura saa kwan yi mu bere tenten, na asiane wɔ hɔ sɛ aduannuru a enni nipadua no mu bɛba.
- Sɛnea ɛbɛyɛ na wɔatumi ahwɛ wɔn mu duru so daa, sen sɛ wobedi bere tiaa mu aduan a, .Aduan pa a ɛkari pɛ ne asetra kwan a apɔw-mu-teɛteɛ ka ho ho hia.
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