So ɛsɛ sɛ yɛsesa wo dan mu aduannoa na ama srade a ɛwɔ wo mu no so atew? (Aduan a Ɛmma Srade So) .

So oduruyɛfo no ka kyerɛɛ wo sɛ wo srade a ɛwɔ wo mu no dɔɔso kakra? Anaasɛ woasi gyinae sɛ wobɛtew wo srade so esiane sɛ wopɛ sɛ wunya apɔwmuden nti? Ebia woasi gyinae sɛ wobɛyɛ apɔw-mu-teɛteɛ pa bi, wobɛtew wo mu duru so kakra, na woadi aduan a srade nnim akyi. Ɛno yɛ gyinaesi pa! Nanso ɔhaw ketewaa bi wɔ hɔ... Wo kitchen da so ara yɛ ma nnuan a w’ani gye ho sɛ wubedi, nanso so ɛnyɛ papa mma wo nipadua?

Enti, ɛyɛ bere a ɛsɛ sɛ woma wo kitchen no 'hwɛ' kakra. Mma ɛnhaw wo, eyi nhwehwɛ sɛ wububu afasu, tɔ mfiri foforo, anaasɛ wode paint gu nkuku no so. Yɛrebɛyɛ nsakraeɛ a ɛnyɛ den koraa, nanso etu mpɔn paa. Nea aduannuru ho abenfo ka ni. Nea edi kan no, yi nnuan a ɛmfata pii fi hɔ sɛnea wubetumi biara. Afei, fa nnuan a ɛma koma nya ahoɔden hyɛ wo dan mu ma mmom. Nea etwa to no, sua sɛnea wode saa nnuan a ahoɔden wom no sie na wosiesie no yiye. Ma yɛnhwɛ sɛnea yɛbɛyɛ eyi?

Nea edi kan no, momma yennyi ngo ‘bɔne’ mfi adididan mu.

Ɛtɔ mmere bi a, ɔkwan a ɛyɛ mmerɛw a wobɛfa so ayɛ wo su wɔ aduan a srade nnim mu ne sɛ wubeyi nnuan a ɛnyɛ papa afi wo fie. Enti fa bag kɛse bi, bue nkuku, frigye, ne nneɛma a wɔde gu so no, na fi ase.

Nea edi kan no, ɛsɛ sɛ yɛhwehwɛ ɔtamfo kɛse no. Ɛne sɛ, nnuan a wɔayɛ a trans srade wom. Wɔahu sɛ saa ‘trans fat’ yi ma ‘bad cholesterol’ (LDL - Low-Density Lipoproteins) dodow kɔ soro wɔ yɛn nipadua mu. Saa srade bɔne yi ne komayare wɔ abusuabɔ tẽẽ. Ɛnyɛ ɛno nko, na mmom trans srade nso tew ‘srade pa’ (HDL - High-Density Lipoproteins) a ɛso wɔ mfaso ma yɛn nipadua no so.

Mprempren nnuan a wɔde ahyɛ mu dodow no ara hwehwɛ sɛ wɔkyerɛw aduannuru ho nkyerɛwde so de kyerɛw trans srade dodow. Nanso sɛ wowɔ bisket dedaw a wɔde ahyɛ mu, keeki a wɔde afra, anaa margarine wɔ wo nkuku mu a, hwɛ sɛ wɔakyerɛw nsɛmfua "hydrogenated" anaa "partially hydrogenated" wɔ nneɛma a wɔde yɛ no mu anaa. Sɛ wɔyɛ saa a, ɛkyerɛ sɛ trans srade wom. Sɛ wɔyɛ saa a, yi wɔn fi hɔ a ntwentwɛn wo nan ase. Amerika Koma Fekuw no kamfo kyerɛ sɛ ɛnsɛ sɛ wo calories a wunya da biara da no mu bɛboro 1% mfi trans srade mu.

Momma yennyae srade a ɛyɛ den a yɛde bɛba fie.

Fa no sɛ ɛho nhia sɛ wotɔ nantwinam a etwa to a ɛwɔ frigye mu nam drawer mu anaa nufusu a etwa to a ɛyɛ pɛ wɔ fie hɔ. Srade a ɛdɔɔso nso yɛ ade foforo a ɛma yɛn srade bɔne (LDL) dodow kɔ soro.

Ɔkwan a eye sen biara a wobɛfa so atew srade a ɛyɛ den so ne sɛ wobɛtew mmoa nneɛma so. Ɛno kyerɛ nneɛma te sɛ nantwinam, mprako nam, bacon, ne soseji. Na nneɛma te sɛ nufusu a srade wom, kyiisi, ne bɔta. Mmom , di akokɔ a wonni were, mpataa (sɛ nhwɛso no, mackerel, tuna), ne atoko (sɛ nhwɛso no, chickpeas, lentils).Fa protein a srade nnim te sɛ: Paw nufusu ne yogurt a srade nnim.

Momma yɛmfa ngo a ɛma koma nya ahoɔden nhyɛ adididan no mu ma

Ahintasɛm titiriw biako a ɛwɔ aduan a srade nnim mu ne sɛ wɔde srade pa besi srade bɔne ananmu. Momma yɛnte saa srade yi ase wɔ nsɛm a ɛnyɛ den mu.

Momma yɛnsakra nkɔ aburow a ahoɔden wom so sen sɛ yɛbɛfa paanoo fitaa ne aburow fitaa.

Abodoo fitaa, pasta a wɔde esiam fitaa, keeki, ne krak pii ayɛ no aduannuru sua koraa. Ebia trans fats anaa saturated fats nso wɔ mu.

Mmom no, tɔ nneɛma a wɔde aburow a wɔayam anaa ne esiam ayɛ.

Sɛ nhwɛso no, oats, aburow a ɛyɛ bruu, atta esiam, urad dal, ne atoko. Eyinom betumi aboa wo ma wo srade a ɛwɔ wo mu no so atew wɔ akwan horow pii so.

• Nea edi kan koraa no, srade anaa srade a ɛdɔɔso nni saa aburow yi mu.
• Nea ɛto so abien no, nneɛma te sɛ oats wɔ fiber a ɛtumi nwura mu pii. Saa nhama yi boa ankasa ma ɛkyekyere srade a ɛwɔ nipadua no mu na eyi fi nipadua no mu.
• Na aduannuru a ɛwɔ eyinom mu no yɛ kɛse ma wo koma (ne wo nipadua no afã afoforo nso). Carbohydrates a ɛyɛ den no bɛma woanya ahoɔden da mũ no nyinaa.
• Fiber ma wote nka sɛ wo ho ayɛ wo ma bere tenten, na ɛboa ma wugyae nnuan a wotaa di.

Momma yensiesie nhabannuru ne nnuaba wɔ ɔkwan a ɛbɛma ayɛ mmerɛw sɛ yebedi so.

Siesie nhabannuru drawer a ɛwɔ wo frigye mu no na fa nhabannuru ne nnuaba ahorow a ɛyɛ kɔla ahorow hyɛ mu ma. Nnuadewa ne nnuaba nso wɔ nhama a ɛtumi nwura mu a yɛadi kan aka ho asɛm, ne aduannuru a wɔfrɛ no phytochemicals a ɛboa ma wosiw komayare ano.

Nanso ɛnyɛ nea ɛdɔɔso sɛ wode eyinom bɛba kɛkɛ na wode ahyɛ frigye mu. Ɛsɛ sɛ yesiesie wɔn wɔ ɔkwan a ɛbɛma ayɛ mmerɛw sɛ yebedi so.

Enti, di kan twa nhabannuru (te sɛ karɔt, kukuruku) ne nnuaba (te sɛ mango, papaya, ananse), fa gu nkuku a mframa ntumi nkɔ mu mu, na fa gu frigye mu. Sɛnea ɛbɛyɛ a wubetumi akyere wɔn bere biara a ɔkɔm de wo. Afei nso, fa nnuaba te sɛ apɔw-mu-teɛteɛ ne pears gu kɛntɛn fɛfɛ bi mu wɔ adidipon no so. Sɛ wuhu wɔn a, wote nka sɛ wubedi pii.

Momma yɛnyɛ aduannoa dan a ɛma aduannoa ne turoyɛ yɛ mmerɛw na ɛyɛ anigye.

Sɛ wo dan mu tew, ɛyɛ fɛ, na ɛyɛ fɛ a, wobɛte nka kɛse sɛ wobɛnoa aduan wɔ adididan mu. Afei wubedidi kakraa bi wɔ sotɔɔ a wɔtɔn nnuan ne nnuan a wodi ntɛmntɛm no mu.

• Nya nnwinnade pa bi: Sɛ wowɔ kyɛnsee a ɛnyɛ den a, wubetumi de bɔta ne ngo kakraa bi anoa. Sɛ wowɔ nnade pa a ano yɛ nnam a, nhabannuru a wobɛtwitwa no renyɛ adwumaden. Sɛ wowɔ steamer a, wubetumi anoa nhabannuru a ngo nnim.
• Ma adidibea hɔ nyɛ fɛ:Ma wo nkotoku a wode nneɛma gu mu no nyɛ nhyehyɛe. Saa kwan no so no, wubetumi ayɛ nnuan a ɛyɛ dɛ a womfa srade a wɔde ahyɛ mu pii nni dwuma. Ma wo plastic nnuan nkuku no nyɛ nea wɔahyehyɛ no yiye. Saa kwan no so no, ɛnyɛ den sɛ wobɛsiesie nnuan a ahoɔden wom na wode ahyɛ frigye mu.
• Yɛ baabi a mobɛbom adidi: Yi nneɛma a ɛho nhia fi adididan ne adidipon so, na yɛ tebea a abusua mũ no nyinaa betumi abom atra ase, abɔ nkɔmmɔ, na wɔadi adidi. Eyi nso remma nkurɔfo nnye nnuan mfi nkuku ne frigye mu.

Bɔ mmɔden sɛ wobɛyɛ nsakrae nketenkete yi wɔ wo dan mu. Ɛbɛyɛ sika kɛse a wode bɛto wo srade dodow mu, ne w’abusua nyinaa akwahosan nso. Sɛ wopɛ sɛ wuhu eyi ho nsɛm pii a, mma wo werɛ mmfi sɛ wo ne w’abusua oduruyɛfo bɛkasa.