Esiane nnɛyi asetra a adagyew nnim nti, ɛyɛ mmerɛw sɛ wobɛtɔ aduan afi sotɔɔ mu anaasɛ wo ne wo nnamfo bɛkɔ adidibea sen sɛ wobɛnoa aduan wɔ fie, ɛnte saa? Nanso so woasusuw nkyene dodow a yɛde ka saa nnuan yi ho de ma ɛyɛ dɛ no ho pɛn? Nkyene pii ahintaw wɔ nnuan a wɔayɛ ne adidibea nnuan mu sen nkyene a yɛde ka yɛn aduan ho fi nkyene a ɛwosow a ɛwɔ pon so no mu. Ɛnnɛ, yɛbɛka sɛnea nkyene dodow a ɛboro so a yɛde ka yɛn nipadua ho a yennim no betumi aka yɛn akwahosan ho asɛm.
Dɛn nti na ɛsɛ sɛ yɛdwen nkyene (sodium) ho saa?
Sɛ yɛbɛka no tiawa a, nkyene yɛ sodium. Sodium ho hia na ama yɛn nipadua mu ntini ne yɛn ntini ahorow ayɛ adwuma yiye na ama nsu a ɛkari pɛ. Nanso te sɛ biribiara no, sɛ sodium dodow kɔ soro dodo a, ɔhaw ahorow fi ase sɔre.
Sɛ wɔnom sodium boro so a, ɛka mogya mmoroso tẽẽ . Eyi ne nea mogya mmoroso kyerɛ. Mogya mmoroso te sɛ ɔtamfo a ɔyɛ komm. Esiane mogya mmoroso bere tenten nti, asiane a ɛwɔ hɔ sɛ obenya tebea horow a emu yɛ den te sɛ komayare ne ɔyare a ɛma obi hwe ase no kɔ soro kɛse.
Susuw eyi ho hwɛ: Ɔpanyin a ɔwɔ apɔwmuden hia sodium bɛyɛ miligram 1,500 da biara. Ɛno bɛyɛ nkyene teaspoon biako. Nanso yɛn mu pii, titiriw wɔn a yedidi pii wɔ abɔnten no, di miligram 3,400 da biara, ɛboro dodow a wɔkamfo kyerɛ no mmɔho abien. Eyi ne nea ɛsɛ sɛ yedi so.
Kae sɛ ɛnyɛ nkyene dodow a wode petepete w’aduan so no ne ɔhaw kɛse no. Nkyene pii wɔ hɔ a wɔde asie nnuan a wɔayɛ ne adidibea nnuan a yedi no mu.
Afotu a ɛnyɛ den a wode bɛtew nkyene so bere a woredidi wɔ abɔnten no
Ɛho nhia sɛ wugyae adidi wɔ abɔnten koraa, nanso sɛ wopaw w’aduan nyansam a, ebetumi atew asiane yi so kɛse. Adidibea ahorow bi, titiriw nea wɔde nkyene pii di dwuma no, taa yɛ nea ne bo yɛ den kakra.
| Adidibea Su | Nea enti a nkyene boro so no | Nea wubetumi ayɛ |
|---|---|---|
| Chinafo, Thailand kasa | Soya sauce, sauce afoforo, akokɔ stock, ne soup a wɔde di dwuma dodo. | Bisa sauce wɔ ɔkwan soronko so. Paw aburow a wɔayam ne nam/mpataa/nhabannuru a wɔayam anaa wɔayam. |
| Italia kasa | Tomato a wɔde ahyɛ toa mu, kyiisi a nkyene pii wom, ne nam a wɔayɛ (te sɛ ham ne salami). | Paw pizza a cheese kakraa bi na ɛwom na nhabannuru pii wom. Bisa sɛ wɔmfa sauce kakraa bi nhyɛ pasta no so anaasɛ paw pasta a ɛnyɛ den a ngodua ngo wom sen sɛ wode sauce kɔkɔɔ bedi dwuma. |
| Aduan a Wɔde Di Dwuma Ntɛmntɛm | Nneɛma a wɔadi kan ayɛ, a wɔayɛ ho adwuma (burger patties, French fries, sauces) a wɔde di dwuma. | Sɛ ɛbɛyɛ yiye a, hwɛ aduannuru ho nsɛm a ɛwɔ wɛbsaet no so. Kɔkra a wɔmfa sauce, cheese, anaa pickles nka ho. Sɛ́ anka wubenya fries no, nya biribi te sɛ salad. |
Okay, enti bere foforo a wobɛkɔ sotɔɔ no mu no, kae nneɛma yi:
- Mfɛre sɛ wubebisa nsɛm: bisa nea ɔhwɛ adidibea hɔ no sɛnea wɔyɛ aduan a worekra no, sauce ne nnuhuam ahorow a wɔde di dwuma. Ɛtɔ mmere bi a, ɛmo a wɔanoa mpo betumi anya nkyene kakra wɔ so.
- Bisa sauce no soronko: Sɛ́ anka wode sauce no bɛfra w’aduan mu no, bisa sauce no wɔ kuruwa a ɛyɛ soronko mu. Saa kwan no so no, dodow a wuhia nkutoo na wubetumi de adi dwuma.
- Paw nea ɛnyɛ den: Sɛ́ anka wobɛpaw nnuan a wɔde frafra pii te sɛ casseroles no, paw nam, mpataa, ne nhabannuru a ɛnyɛ den a wɔayam, wɔato, anaa wɔayam.
- Hwɛ yiye wɔ salad ho: Ɛwom sɛ salad yɛ aduan a ahoɔden wom de, nanso nkyene betumi ayɛ kyiisi, ngodua, ham a wɔayam, croutons, ne dressings a ɛka ho no. Enti bisa dressing no soronko na fa nneɛma afoforo no kakraa bi di dwuma.
- Hwɛ yiye wɔ ketchup ne salsa ho: Ɛwom sɛ eyinom mu ahoɔdennuru sua de, nanso nkyene da so ara betumi ayɛ nea ɛdɔɔso, enti hwɛ yiye bere a wode redi dwuma no.
- Fa nkyene ka ho sɛnea wopɛ: Mfa wo nsa nka nkyene a ɛwosow no bere a aduan no adu pon no so ara pɛ. Di kan ka aduan no hwɛ. Ebia worenhia nkyene bio.
- Nnuaba a wɔde yɛ aduan a ɛyɛ dɛ: Sɛ́ anka wobɛpaw aduan a ɛyɛ dɛ a cream anaa sauce ayɛ no duru no, paw biribi a ɛnyɛ den te sɛ nnuaba a wɔayɛ no foforo anaa sorbet.
Ɔkwan bɛn so na wobedi nkyene so wɔ fie?
Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wubedi nnuan a wɔanoa wɔ fie pii sɛnea wubetumi. Sɛ wudidi pɛnkoro dapɛn biara a, eye ma w’akwahosan ne wo sika kotoku. Sɛ wonoa aduan wɔ fie a, ɛyɛ mmerɛw kɛse sɛ wubedi nkyene so.
Akwan a wobɛfa so de dɛ aka ho sen sɛ wode nkyene bɛka ho
Mma nnsusuw sɛ nkyene a wobɛtew so no bɛma aduan ayɛ dɛ. Nneɛma akɛse pii wɔ hɔ a ebetumi de dɛ aka ho mmom sen nkyene:
- Ayɛyɛde fitaa a wɔayam, ayɛyɛde a wɔde caramel ayɛ
- Nnuhwam a wɔayɛ no foforo (cilantro, mint, curry, turmeric) .
- Lemon, lemon nsu, akutu nsu
- Nsã anaa vinegar kakra
- Akokɔ anaa nhabannuru a wɔayɛ wɔ fie (cubes a wɔatɔ wɔ sotɔɔ mu no yɛ nkyene dodo) .
Susuw eyi ho bere a woretɔ nneɛma a wobɛtɔ ama wo fie no.
Sɛ wokɔ aguadidan akɛse mu a, kenkan nea wɔakyerɛw so no na paw nneɛma a sodium nnim . Hwɛ yiye titiriw wɔ nnuan ahorow yi ho.
| Nnuan a nkyene pii wom a ɛsɛ sɛ wokwati wɔ fie |
|---|
| - a wode gu toa mu (mpataa, nam, nhabannuru, soup) . |
| - a woahyehye no aduane ne pizza |
| - nam a woadi ho dwuma te se soseji, ham, ne bacon |
| - soup cubes ne instant noodle packets |
| - a wode krakra, chips, nkyene a wode afra mu |
| - a wɔde yɛ akutu, a wɔde yɛ aduan (soya sauce, ketchup) . |
| - a ewo paanoo, keeki, ne bisket ahoroo bi |
Nea ɛho hia sen biara no, sɛ wowɔ tebea bi te sɛ mogya mmoroso, komayare, anaa asaabo mu yare dedaw a, ɛho hia sɛ wo ne wo duruyɛfo kasa fa w’aduan ho. Ɔbɛma wo afotu a eye sen biara a ɛfata wo.
Nkrasɛm a Wɔde Kɔ Fie
- Nkyene a yɛdi no mu dodow no ara mfi pon so nkyene mu, na mmom efi nnuan a yɛtɔ wɔ sotɔɔ mu na wɔayɛ ho adwuma mu.
- Nkyene (sodium) pii betumi ama obi anya nyarewa a emu yɛ den te sɛ mogya mmoroso, komayare, ne akisikuru.
- Sɛ woredidi wɔ abɔnten a, bisa ɔkwan a wɔfa so yɛ no ho asɛm, bisa sɛ wɔmfa sauce mma no wɔ ɔkwan soronko so, na paw nnuan a wɔanoa no mmerɛw sɛnea wubetumi (a wɔayam, wɔato, wɔde nsu a ɛyɛ hyew).
- Sɛ worenoa aduan wɔ fie a, fa galik, lime, ne nnuhuam ahorow di dwuma na ama ayɛ dɛ sen sɛ wode nkyene bedi dwuma.
- Sɛ wususuw w’akwahosan tebea ho a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu.
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