Sunethra (wadi mfe 38) baa m’ayaresabea Yawda a etwaam anɔpa a na ɔte nka sɛ wabrɛ kɛse na wayɛ mmerɛw. Ɔyɛ sukuu kyerɛkyerɛfo.
"Oduruyɛfo Priya, ɛwom sɛ meda nnɔnhwerew 8 anadwo de, nanso mesɔre anɔpa a minni ahoɔden biara. Mete nka sɛ mabrɛ a ɛyɛ nwonwa. Metaa di biribi te sɛ jam anaa bun a abodoo wom anɔpa na menom tii kuruwa biako a asikre nkankyee 3 wom. Nanso ebedu awia 12 no, na me nipadua no abrɛ koraa," Sunethra de ne haw no too gua.
Mede odwo kyerɛkyerɛɛ mu kyerɛɛ no sɛ, "Sunethra, wo haw no da w'anɔpa aduan mu. Carbs a wɔayɛ no yiye a wudi anɔpa, te sɛ asikre ne abodoo fitaa, ma wo mogya mu asikre dodow kɔ soro na afei ɛkɔ fam bio ntɛmntɛm (Sugar Crash). Eyi ne ade titiriw nti a wote nka sɛ woabrɛ anɔpa. Yɛn nipadua te sɛ super machine. Ɛsɛ sɛ wɔde aduannuru pɛtro a eye sen biara hyɛ mu wɔ mfiase da no. Ɛnnɛ, momma yɛnka sɛnea wobɛbɔ aduan a ɛkari pɛ a ɛbɛboa wo ma woakɔ so ayɛ den da mũ no nyinaa ho asɛm."
🚨 Red Flags a ɛhia ayaresa ntɛm ara
Ɛwom sɛ ebia ɔbrɛ ne ahoɔden a wonnya fi aduan a ɛfata mu de, nanso sɛ wuhu sɛnkyerɛnne ahorow a edidi so yi a, ɛsɛ sɛ wokɔ ayaresabea ntɛm ara efisɛ ebetumi ayɛ tebea bi a emu yɛ den kɛse ho sɛnkyerɛnne (sɛ nhwɛso no, mogya a ɛtɔ kɔ nipadua mu, thyroid ho haw, anaa asikreyare):
- Ɔbrɛ a enni sabea (ɔbrɛ a emu yɛ den) a ɛkɔ so adapɛn pii ɛmfa ho sɛ obi gye n’ahome na ɔda sɛnea ɛsɛ no.
- Nipadua mu duru a ɛso tew ntɛmntɛm wɔ ɔkwan soronko so a ɔmmɔ mmɔden biara.
- Kɔn no anim a ɛho ahonhon (Goitre) anaasɛ ontumi nnyina awɔw/ɔhyew a ano yɛ den ano.
- Sukɔm dodow a wɔtaa te nka, nsu a wɔtaa tow, ne ani a wontumi nhu ade yiye.
- Ɔhome a ɛyɛ tiaa kɛse ne ne koko a ɛyɛ den bere mpo a ɔreyɛ nnwuma nketenkete no.
3 nnuan a epira a ɛrepira yɛn nipadua
Nnipa pii a wɔwɔ anidaso sɛ wɔbɛkora bere so anɔpa no ayɛ wɔn su sɛ wobedi nnuan a edidi so yi a epira nipadua no kɛse:
1. Aduan a Wɔayɛ no Yiye: Soseji, nnuan a wɔakyekyere, ne nneɛma a wɔde yɛ paanoo no wɔ nneɛma a wɔde yɛ nneɛma a ɛyɛ dɛ a epira ne nneɛma a ɛkora so, na aduannuru a ɛwɔ mu no sua koraa.
2. Nsã a Asikre wom: Nnuaba mu nsu a wɔde nsa ayɛ, anonne a carbon wom, ne tii/kɔfe a asikre wom betumi ama obi mu duru ayɛ kɛse na asikreyare ho asiane kɛse.
3. Trans Fats: Trans srade a ɛwɔ nnuan a wɔayam no ntɛmntɛm mu no betumi asiw mogya ntini mu na ama obi anya komayare.
Sɛnea wosiesie anɔpaduan na ama woanya ahoɔden da mũ no nyinaa
Aduan a ɛkari pɛ yɛ aduan a aduannuru a edidi so yi wom wɔ dodow a ɛfata mu:
- Nsuo a ɛwɔ mu (Carbohydrates - 45-65%):Ɛma nipadua no ahoɔden ma da biara da adwuma. Sɛ́ anka wubenya aburow fitaa ne paanoo fitaa no, paw carbohydrates a ɛyɛ den te sɛ aburow a ɛyɛ bran brown, buckwheat, ne oats.
- Protein (Proteins - 10-35%): Ɛho hia ma ntini nyin ne nipadua mu ahoɔden a ɛko tia nyarewa. Fa nkesua, mpataa, atoko, chickpeas, anaa bankye a ɛyɛ ahabammono ka w’anɔpaduan ho.
- Srade a ahoɔden wom (Fats - 20-35%): Ɛboa ma amemene no yɛ adwuma na ɛma hormone yɛ adwuma. Wobetumi anya srade pa afi nnuan te sɛ avocado, ngodua ngo, sesame aba, ne atoko mu.
- Fiber, Vitamins, ne Minerals: Nnuaba a wɔayɛ no foforo ne nhabannuru a ɛyɛ ahabammono boa ma nipadua no mu nneɛma a ɛsakra no yɛ adwuma yiye.
Nneɛma atitiriw a ɛwɔ da biara da aduan a ɛkari pɛ mu (NHS akwankyerɛ) .
| Aduan kuw | Wɔkamfo kyerɛ sɛ wɔmfa nni dwuma da biara da | Akwahosan mu mfaso atitiriw |
|---|---|---|
| Nnuaba ne nhabannuru | Anyɛ yiye koraa no, afã horow 5 da biara (5-da biara) . | Vitamin C, potassium, ne nneɛma a ɛko tia ɔyare mmoawa pii wom, na ɛbɔ obi ho ban fi nyarewa ho. |
| Bran aburow a wɔde yɛ nnuadewa | Aduan a wodi nyinaa mu bɛyɛ 1/3 | Fiber pii wom, na ɛbɔ dwensɔtwaa no ho ban; yi ahoɔden fi mu nkakrankakra da mũ no nyinaa. |
| Nufusu ne nufusu a wɔde yɛ nneɛma | Wɔ dodow kakraa bi mu (srade a ɛba fam) . | Ɛhyɛ nnompe den efisɛ calcium ne vitamin D pii wom. |
| Fa nsuo ho tew | 2.5 - 3 lita da biara (8-10 ahwehwɛ) . | Siw nsu a ɛho ntew ano na ɛma amemene no dwumadi ne nipadua mu hyew yɛ adwuma yiye. |
Nea Wobɛyɛ & Nea Ɛnsɛ sɛ Woyɛ
| ✔️ Nneɛma a ɛsɛ sɛ woyɛ (Yɛ) . | ❌ Ɛnsɛ sɛ woyɛ saa |
|---|---|
| Nom nsu pa kuruwa biako sɛ wosɔre anɔpa ara pɛ na ama wo nipadua no anya ahoɔden. | Nnom ahoɔdennuru a wɔde nsa ayɛ na ama woanya ahoɔden da mũ no nyinaa. |
| Di kan yɛ nhyehyɛe na siesie nhabannuru ne aburow a wuhia dapɛn mũ no nyinaa wɔ dapɛn awiei (Meal Prep). | Mma ntwa anɔpaduan so da. Ɛyɛ ade a ɛho hia sen biara a ɛka wo da no dwumadi. |
| Sɛ wonom tii anaa kɔfe a, anyɛ yiye koraa no, fa dɔnhwerew biako wɔ adidi titiriw akyi (na woakwati sɛ ɛrensiw dade a ɛkɔ nipadua no mu no kwan). | Kwati sɛ wubedi nnuan a srade wom, nnuhwam wom, anaa nnuan akɛse anadwo. Eyi betumi ama obi ho ayɛ no yaw kɛse na wayɛ mmerɛw adekyee anɔpa no. |
❓ Nsɛmmisa afoforo bi a ebia wowɔ (FAQ) .
Dɛn nti na abodoo fitaa mfata sɛ wodi anɔpaduan? ▼
Abodoo fitaa yɛ starch a ɛnyɛ den a wɔayi ne nhama afi mu. Nipadua no twetwe no ntɛmntɛm na ɛma asikre dodow a ɛwɔ mogya mu no kɔ soro ntɛmntɛm, na ɛsan kɔ fam ntɛmntɛm wɔ nnɔnhwerew kakraa bi mu. Eyi betumi ama wate nka sɛ ɔbrɛ ne ɔkɔm a ɛtra so wɔ awiabere mu.
Protein ahorow bɛn na eye sen biara a wɔn a wonni nam betumi adi anɔpaduan? ▼
Wɔn a wonni nam betumi anya protein a ahoɔden wom kɛse afi atoko te sɛ atoko, mung bankye, atoko, ne atoko, ne nnuaba te sɛ soya, tofu, ne atoko mu.
So nsu a ɛho ayɛ fĩ betumi ama ahoɔden so atew? ▼
Yiw, nsu a ɛtɔ yɛn nipadua mu no ba bere a yɛn nipadua mu nsu so tew 1-2% mpo, na ɛno ma mogya dodow so tew na ɛto oxygen dodow a ɛkɔ amemene no mu no ano hye. Eyi ka tiyɛ a emu yɛ den, ɔbrɛ, ne adwene a wɔde si biribi so a ɛso tew no tẽẽ.
So kɔfe a wɔnom betumi ama obi anya ahoɔden da biara da? ▼
Ɛwom sɛ caffeine a ɛwɔ kɔfe mu no kanyan amemene no bere tiaa bi de, nanso sɛ obi nom boro so a, ebetumi asɛe nna na asɛe nipadua no abɔde mu ahoɔden bere tenten. Ɛyɛ papa sɛ wobɛto kɔfe nkuruwa 1-2 pɛ da biara.
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