Fa no sɛ wokɔ sotɔɔ bi mu, hwɛ dawurubɔ bi wɔ TV so, anaa wo ne wo nnamfonom kɔ abɔnten... nnuan a ɛyɛ dɛ na ɛyɛ kɔla dodow ahe na ɛba yɛn ani so? Chips, biscuits, cakes, sweet drinks... Yɛn ani gye ho sɛ yɛbɛfrɛ eyinom ‘junk food’. Nanso so yɛasusuw nea saa nneɛma yi de yɛ yɛn nipadua ankasa no ho pɛn? Ɛwom sɛ wɔn dɛ na ɛdaadaa yɛn de, nanso asɛm ankasa no yɛ soronko kakra. Momma yenhu wɔn ho nsɛm pii nnɛ.
Dɛn ne ‘aduan a ɛnyɛ dɛ’ yi?
Sɛ yɛbɛka no tiawa a, nnuan a ɛnyɛ dɛ yɛ aduan a ahoɔdennuru sua koraa nanso ahoɔdennuru pii wom . Ɛne sɛ, sɛ yedi saa nnuan yi a, yennya vitamin, mineral, protein, ne fiber a yɛn nipadua hia no. Mpɛn pii no, calories hunu nkutoo na yenya. Wɔkora eyinom so sɛ srade wɔ yɛn nipadua mu na ɛbue kwan ma nyarewa pii te sɛ kɛseyɛ mmoroso, asikreyare, ne srade a ɛdɔɔso.
Afei, obi betumi abisa sɛ, "So pizza yɛ aduan a ɛnyɛ dɛ?" Egyina sɛnea wɔyɛ no so ankasa. Ɛwɔ aduannuru bi esiane nneɛma te sɛ kyiisi ne tomato a wɔde ahyɛ mu nti. Sɛ yɛde nhabannuru pii ne akokɔ kakra ka ho, na yɛde awi mmɔre yɛ a, ɛkame ayɛ sɛ efi nnuan a ɛnyɛ dɛ no mu koraa. Nanso sɛ wɔtɔ wɔ sotɔɔ mu, a ngo pii ne nam a wɔayɛ no foforo wom a, akyinnye biara nni ho sɛ ɛyɛ nnuan a wɔmfa nni dwuma.
Ade foforo nso ne ‘anɔpa aduan’ bi a wudi anɔpaduan. Wɔte sɛ nea wɔn ho nni asɛm saa, ɛnte saa? Nanso asikre, (atoko srade a fructose pii wom) ne esiam fitaa a wɔayɛ no yiye nkutoo na ɛwɔ emu bi mu. Ɛno kyerɛ sɛ wɔhyɛ nnuan a ɛnyɛ dɛ nso mu.
Dɛn ne ɔhaw atitiriw a ɛwɔ nnuan a ɛnyɛ dɛ a wodi mu?
Ma yɛnhwɛ ɔhaw atitiriw a ɛwɔ nnuan a wɔmfa nni dwuma mu no bi. Sɛ wote eyinom ase wie a, wobɛte nka sɛ ɛsɛ sɛ wohyɛ saa aduan yi so kakra.
| Ɔhaw no | Nkyerɛmu |
|---|---|
| Aduane a ɛba fam | Bɔ mmɔden sɛ wubedi chips packet biako. Sɛ wudidi wie a, ɛnte nka sɛ wo ho ayɛ wo ma, ɛnte saa? Ɛno nti na yɛtaa didi pii a yennim no . Eyi ne asiane kɛse. |
| Nnuan a ahoɔden wom a wobɛkwati | Sɛ yedi saa nnuan a ɛho nhia yi a, yɛhwere aduan pa a eye ma yɛn nipadua no. Fa no sɛ, sɛ wonom anonne a asikre wom nkotoku abien anaa abiɛsa da biara a, worehwere nufusu kuruwa biako, nnuaba mu nsu a wɔayɛ no foforo, anaa borɔdɔma bi a anka wubetumi anya saa bere no, ɛnte saa? |
| Calorie a ɛdɔɔso a ɛwɔ mu | Sɛ nipadua no nya calories pii sen nea ehia a, wɔkora eyinom so sɛ srade, na ɛde kɛseyɛ mmoroso ne nyarewa a ɛka ho te sɛ asikreyare, komayare, ne mogya mmoroso ba. |
Sɛ yɛbɛka no tiawa a, aduan a ɛnyɛ dɛ yɛ aduan a ɛdaadaa yɛn nipadua. Ɛwom sɛ ebia ɛde ne dɛ bɛsɔ yɛn ahwɛ de, nanso epira yɛn akwahosan kɛse.
Abusuabɔ a ɛda aduan a wodi ntɛmntɛm ne adidi boro so a wonnim ntam
Ɛnnɛ adidibea ahorow a ‘aduan ntɛmntɛm’ a ɛwɔ baabiara no te sɛ ahenni a nnuan a wɔmfa nni dwuma wom. French fries, akokɔ nuggets, nufusu a wɔayam, anonne a asikre wom... Eyinom ne nea ɛho hia titiriw. Ɛnyɛ sɛ nnuan yi mu ahoɔden sua nko, na mmom nhwehwɛmu ada no adi sɛ saa nnuan yi mu nneɛma bi ma yɛpɛ sɛ yedi pii .
Wɔ nhwehwɛmu bi a wɔyɛe wɔ United States mu no, wɔmaa mmofra nkumaa kuw bi aduan koro (akokɔ a wɔayam, french fries, cola) wɔ akwan horow so. Anwonwasɛm ne sɛ, ɛmfa ho aduan dodow a wɔde maa wɔn anaa sɛnea wɔde mae no, mmofra no dii calorie a wodi da biara da nyinaa mu fã wɔ aduan biako mu!
Dɛn nti na eyi ba bere a wudi nnuan a wɔde di ntɛmntɛm no?
Sɛnea nhwehwɛmufo kyerɛ no, nneɛma pii nti na ɛte saa:
- Fiber sua: Esiane sɛ fiber sua nti, wonte nka sɛ wo ho ayɛ wo ma.
- Ɛyɛ dɛ yiye (Ɛyɛ dɛ kɛse): Ɛyɛ dɛ a ɛwɔ tɛkrɛma so esiane nkyene, asikre, ne nea ɛyɛ dɛ pii nti no ma wopɛ sɛ wudi pii.
- Calorie a ɛdɔɔso: Eyi kyerɛ sɛ aduan kakraa bi na ɛwɔ aduan mu ahoɔdennuru pii.
- Srade pii: Nnuan a srade pii wom nso ma yɛpɛ sɛ yedi pii.
- Asikre a Ɛyɛ Nsu pii: Asikre dodow a ɛwɔ anonne a ɛyɛ dɛ mu titiriw no dɔɔso yiye.
Aduan a ɛnyɛ papa afiri a ɛwɔ TV so no
Yɛn nyinaa nim sɛ wɔbɔ dawurubɔ pii wɔ TV so, titiriw nea wɔde asi mmofra nkumaa so, a ɛfa nnuan a ɛnyɛ dɛ a asikre, nkyene, ne srade pii wom ho. Wunim sɛnea saa aguade ho dawurubɔ ahorow yi ka mmofra adwene kɛse?
Wɔ nhwehwɛmu bi a wɔyɛe wɔ UK mu no, wɔde nnuan a wɔmfa nni dwuma ho dawurubɔ ne agode ho dawurubɔ kyerɛɛ mmofra a wɔadi mfe 9-11 wɔ ɔkwan soronko so. Afei wɔmaa wɔn biribi di. Nea efii mu bae no yɛɛ nwonwa.
Mmofra dii pii kɛse bere a wohuu nnuan a ɛnyɛ dɛ ho dawurubɔ akyi no! Titiriw no, mmofra a wɔayɛ kɛse mmoroso no maa wɔn aduan a wodi no kɔɔ soro 134% bere a wohuu saa dawurubɔ ahorow yi akyi. Mmofra a wɔn mu duru yɛ pɛ nso maa wɔn aduan a wodi no kɔɔ soro 84%.
Eyi kyerɛ sɛnea saa aguade ho dawurubɔ ahorow yi de wɔn ani si yɛn mma so wɔ anifere kwan so no.
Yɛbɛyɛ dɛn atwe yɛn ho afi saa nnuan a ɛnyɛ dɛ yi ho na yɛapaw nneɛma pa?
Esiane sɛ wote wiase a nnuan a ɛho nhia ahyɛ mu ma mu nti, ebetumi ayɛ den sɛ wobɛkwati koraa. Nanso sɛ yesusuw ho kakra a, yebetumi apaw nneɛma a eye na apɔwmuden wom. Afotu bi a ebetumi aboa wo ni.
- Paw akwan a eye: Sɛ woredidi wɔ abɔnten a, sɛ́ anka wubedi akokɔ a wɔayam anaa french fries a wɔtaa de di dwuma no, paw akokɔ sandwich a wɔayam, pizza a nhabannuru pii wom, anaa burrito a bankye wom. Sɛ woredi noodles a, fa nhabannuru ne ɛmo bi ka ho.
- Twe wo ho fi anonne a asikre wom ho koraa: Nsã a wɔde aduru a ɛyɛ dɛ ayɛ ne nnuaba anonne a wɔde nsa ayɛ te sɛ asikre kuruwa a ɛyɛ nsu. Mmom no, bɔ mmɔden sɛ wobɛnom nnuaba nsu a wɔayɛ no foforo (a asikre kakraa bi na ɛwom), akutu nsu, bobe nsu, anaa nsu a ɛnyɛ den kɛkɛ. Eyi bɛma nsakrae kɛse aba.
- Fa yɛ wo su sɛ wobɛkenkan nneɛma a wɔakyerɛw so: Sɛ woretɔ nnuan a wɔakyekyere afi sotɔɔ mu a, hwɛ nea wɔakyerɛw so. Kwati nnuan a asikre pii wom, atoko srade a fructose pii wom , aburow a wɔayam, ne ngo a hydrogen wom fã bi .
- Yɛ nnuan a ahoɔden wom wɔ fie: Sɛ́ anka wubedi kyiisi bɔɔl ne bisket a woatɔ wɔ sotɔɔ mu no, bɔ mmɔden sɛ wubedi akutu a wɔanoa wɔ fie, bankye a ɛyɛ ahabammono a afifi, anaa nnuaba kakraa bi.
- To TV/Telefon Bere ano hye: Tew bere a wo ne wo mma de hwɛ TV ne telefon so. Eyi ne bere a ɛda adi kɛse sɛ yebedi nnuan a ɛnyɛ dɛ a yennim. Ɛtew yɛn ho a yɛde bɛto nnuan a ɛho nhia ho dawurubɔ ahorow so nso.
Nkrasɛm a Wɔde Kɔ Fie
- Aduan a wɔmfa nnuru nni dwuma wom nni ahoɔdennuru pii na ahoɔdennuru a ɛnyɛ hwee pii wom. Mma ne dɛ nnnaadaa wo.
- Esiane sɛ saa nnuan yi nhyɛ ma pii nti, hokwan kɛse wɔ hɔ sɛ obi bedidi boro so a wunnim na wayɛ kɛse mmoroso.
- Dawurubɔ a wɔbɔ wɔ TV ne Intanɛt so hyɛ mmofra nkuran denneennen, titiriw mmofra, sɛ wonni nnuan a ɛho nhia. Sɛ́ awofo no, monhwɛ eyi yiye.
- Bɔ mmɔden bere nyinaa sɛ wobɛpaw nnuan a ahoɔden wom na ahoɔden wom, bere a woredidi wɔ abɔnten ne fie nyinaa. Nsakrae nketenkete mpo betumi anya w’akwahosan so nkɛntɛnso kɛse.
- Sɛ wowɔ wo anaa wo ba mu duru anaa n’aduan ho dadwen bi a, hwɛ hu sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn akɔhwehwɛ afotu.
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