Sɛ wokɔ sotɔɔ mu sɛ worekɔtew wo mu duru so anaasɛ wobɛhwɛ wo srade so a, so wonhwehwɛ "srade nnim" ne "srade kakraa bi" a wɔakyerɛw so wɔ nneɛma a wɔde gu nneɛma so no so? Nnipa pii susuw sɛ nnuan a ɛtete saa ye ma nipadua no yiye na ɔhaw biara nni ho. Nanso so wunim asɛm ankasa a ɛwɔ saa nkyerɛwde fɛfɛ yi akyi? "
Srade biara nni hɔ " nkyerɛ bere nyinaa sɛ "ɔhaw biara nni hɔ." Momma yɛnka eyi ho asɛm nkɔ akyiri.
Dɛn na saa nkyerɛwde a wɔde kyerɛw nsɛm a ‘Srade nnim’ ne ‘srade a ɛba fam’ yi kyerɛ ankasa?
Yehu saa nsɛm yi pii bere a yɛtɔ biribi te sɛ yogurt anaa bisket packet bi fi sotɔɔ mu no. Nanso ɛsono saa nkyerɛwde ahorow yi mu biara ka asɛm. Sɛ yɛbɛka no tiawa a, eyi ne nea ɛkyerɛ:
| Label Asɛmfua | Nea Ɛkyerɛ |
|---|
| Srade a enni mu | Ɛsɛ sɛ srade nnu gram 0.5 wɔ aduan biara mu. |
| Srade kakraa bi na ɛwom | Ɛsɛ sɛ srade gram 3 anaa nea ennu saa wɔ aduan bi mu. |
| Srade a ɛso tew | Anyɛ yiye koraa no, ɛsɛ sɛ aduan no mu srade sua 25% sen nea wɔde di dwuma daa no. |
| Kanea | Ɛsɛ sɛ wɔtew calories so 1/3, anaasɛ ɛsɛ sɛ wɔtew srade so 50%. |
Ɔhaw a ahintaw a ɛwɔ nnuan a ‘Fat-Free’ ho
Susuw ho hwɛ, sɛ wuyi srade fi aduan bi mu koraa a, dɛn na ɛba? Mpɛn pii no,
ɛhwere ne dɛ . Enti dɛn na wɔn a wɔyɛ nnuan yɛ na ama wɔasan de saa dɛ yi aba? Wɔde nneɛma afoforo ka ho. Ne titiriw no, nneɛma te sɛ
asikre, paanoo esiam, nneɛma ahorow a ɛma ɛyɛ den, ne nkyene . Eyi ma calorie a ɛwɔ aduan no mu no kɔ soro ɛwom mpo sɛ srade no ayera de.
Ɛno kyerɛ sɛ woayɛ srade.Sɛ wudi aduan kakraa bi sen sɛnea wususuw a, ebetumi de asikre ne calories a ɛho nhia aka wo nipadua no ho.
Afei nso, esiane sɛ saa nnuan yi nyɛ dɛ koraa nti, ɛnhyɛ yɛn ma. Afei, yewie a
yedi wɔn pii a yenhu mpo. Awiei koraa no, yekowie sɛ yɛn mu duru yɛ kɛse sen sɛ yɛbɛtew yɛn mu duru so.
Sɛ́ anka yɛbɛka sɛ ‘srade biara nni hɔ’ no, momma yensusuw ‘srade pa’ ho!
Sɛ ɛba asetra a ahoɔden wom so a, nea ɛho hia sen srade dodow a yedi
ne srade ko a yedi . Yɛn nipadua hia srade. Nanso ɛyɛ "papa" no. Sɛ yɛka srade ho asɛm a, yɛate ahorow abien ho asɛm, ɛnte saa?
- LDL (Low-Density Lipoprotein): Eyi ne " srade bɔne " . Ɛkyekyere yɛn mogya ntini no afasu so , ɛyɛ teateaa na ɛbue kwan ma komayare .
- HDL (High-Density Lipoprotein): Eyi ne “srade pa.” HDL bɔ yɛn koma ho ban denam LDL srade bɔne a eyi fi yɛn mogya ntini mu no so.
Enti ɛsɛ sɛ yɛn botae yɛ sɛ yebedi nnuan a ɛtew srade bɔne (LDL) so na ɛma srade pa (HDL) kɔ soro. "srade pa" ne "srade bɔne" nkyekyɛmu ni.
| Srade Ahorow | Eye/bɔne ne nhwɛso ahorow |
|---|
| Srade Pa - Di Eyinom Pii |
|---|
| Srade a Ɛnyɛ Nea Ɛyɛ Monounsaturated | Ɛtew LDL srade bɔne so. Nhwɛso ahorow: ngodua ngo, canola ngo, atoko, avocado. |
| Srade a Ɛnyɛ Nneɛma pii | Ɛtew LDL srade bɔne so. Nhwɛsoɔ: Mpataa a sradeɛ wom te sɛ mackerel, salmon, tuna, owia aba, akutu aba. |
| Srade Bɔne - Tew eyinom so sɛnea ɛbɛyɛ yiye biara |
|---|
| Srade a Ɛyɛ Fɛ | Ɛma LDL srade bɔne kɔ soro. Nhwɛso ahorow: nantwinam, mprako nam, bɔta, kyiisi, ne nufusu a srade wom. |
| Trans Srade a Wɔde Yɛ Nneɛma | Eyinom ne srade ahorow a enye koraa . Wɔma LDL kɔ soro na wɔtew HDL pa so. Nhwɛso ahorow: margarine, nneɛma a wɔde yɛ paanoo, nnuan a wɔayam no ntɛmntɛm. |
Akwahosan ahyehyɛde akɛse te sɛ Amerika Koma Fekuw no kamfo kyerɛ sɛ yɛmma
srade a ɛyɛ den no ntra yɛn da biara da calories 6% . Ɛyɛ papa
sɛ yebeyi trans srade afi yɛn aduan mu sɛnea yebetumi biara.
Ɔkwan bɛn so na wobetumi apaw nneɛma a ɛfata?
Eyi nkyerɛ sɛ nnuan a ‘srade nnim’ no nye koraa. Nanso ɛsɛ sɛ yɛyɛ anifere bere a yɛrepaw wɔn no.
- Kenkan nnuan a wɔakyerɛw so yiye: Ntɔ biribiara a ɛka sɛ ‘srade nnim’. Hwɛ asikre ne nkyene dodow a ɛwɔ mu, ne sɛ ebia ahoɔdennuru kakraa bi na ɛwom ankasa sen nea wɔde di dwuma daa no. Afei nso, hwɛ sɛnea aduan no kɛse te no yiye .
- Ma w’adwene si wo fã kɛse so: Fa no sɛ ice cream a ‘srade nnim’ kuruwa biako mu srade gram 3 ne calories 250 wom. Sɛ wudi saa nkuruwa abiɛsa a, wode srade gram 9 ne calories 750 bɛka wo nipadua ho! Ɛtɔ mmere bi a, eye sɛ wode wo ho bɛhyɛ biribi a ɛyɛ dɛ kakra a srade ayɛ mu ma mu sen sɛ wubedi asikre pii te sɛ eyi.
- Fa abɔde mu nnuan di kan: Fa nhabannuru, nnuaba, aburow a wɔayam, ne nnuaba pii ka w’aduan ho. Fiber ne aduannuru pii wom, na ɛboa ma wote nka sɛ wo ho ayɛ wo hyew bere tenten. Calories nso sua na efi awosu mu no srade sua. Sɛ nhwɛso no, eye kɛse sɛ wubedi ɛmo a wɔato wɔ fie anaa ɛmo (a bɔta anaa kyiisi nnim) sen ɛmo a "wɔato" a wɔatɔ wɔ sotɔɔ mu. Nea enti a ɛte saa ne sɛ ɛmo mũ no nyinaa wɔ aduannuru ne ahoɔdennuru pii, na ahoɔdennuru a ɛwɔ mu no sua.
Ɛsɛ sɛ w’aduan gu ahorow na egyina abɔde mu nnuan a ɛyɛ mũ so sen sɛ wubegyina nnuan a wɔayɛ ho adwuma so.
Nkrasɛm a Wɔde Kɔ Fie
- "Fat-free" label nkyerɛ bere nyinaa sɛ "ɛwɔ apɔwmuden." Hwɛ yiye wɔ asikre, nkyene, ne calories a wɔde aka ho na ama ayɛ dɛ.
- Srade ko a wudi no ho hia sen srade dodow a wudi . Paw nnuan a "srade pa" te sɛ avocado, mpataa a srade wom, ne ngodua ngo wom.
- To "srade bɔne" (srade a ɛyɛ den ne trans) a ɛwɔ nnuan a wɔayɛ, nneɛma a wɔato, ne nnuan a wɔayam mu no ano hye sɛnea wubetumi biara.
- Fa nyɛ wo su sɛ wobɛkenkan nnuan ho nsɛm. Ɛnyɛ srade nko na hwɛ yiye, na mmom asikre, sodium (nkyene), ne calorie a ɛwɔ mu nso.
- Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ wo mu duru, srade dodow, anaa aduan a wudi ho a, kɔ wo duruyɛfo nkyɛn bere nyinaa na ɔmma wo afotu a ɛfata.
Aduan a srade nnim, aduan a ahoɔden wom, srade, srade pa, srade bɔne, mu duru a ɛso tew, koma akwahosan
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