Sɛ yɛkɔ sotɔɔ anaa aguadidan kɛse bi mu a, yɛtɔ nneɛma ahorow te sɛ biscuit packets, nufusu packets, yogurt nkuruwa, ne nea ɛkeka ho Ɛbɛyɛ sɛ woahu sɛ ɛkame ayɛ sɛ packet biara wɔ nsɛm bi a wɔakyerɛw wɔ adaka ketewa bi mu wɔ akyi. Ɛtaa ka sɛ '
aduannuru ho nokwasɛm ahorow'. Nanso sɛ yehu nsɛmfua ne akontaahyɛde a ɛwɔ so a, ɛtɔ mmere bi a yentumi nhu nea eyinom yɛ. Ɛno nti, ɛnnɛ yɛbɛka nteaseɛ tiawa a ɛwɔ nsɛmfua a ɛho hia paa yi a ɛwɔ nnuan ho nkyerɛwdeɛ so no ho asɛm. Sɛ wunim eyi yiye a, ɛbɛboa wo kɛse ma woapaw ade a eye sen biara a ɛfata w’akwahosan.
Nea edi kan no, ma yɛnhwɛ calories ne dodow a wɔde ma.
Eyi ne ade a edi kan a nnipa dodow no ara hwɛ. Nanso ɛha nso na wɔdaadaa nnipa pii.
- Calories : Sɛ yɛbɛka no tiawa a, calorie yɛ ahoɔden biako. Calories yɛ ahoɔden dodow a yenya fi aduan a yedi mu. Yɛn nipadua no wɔ calories dodow bi a ehia da biara. Sɛ yedi pii sen saa a, saa ahoɔden a ɛboro so no sie sɛ srade , na ɛma yɛn mu duru yɛ kɛse.
- Serving Size : Eyi ne ɔfã a ɛho hia sen biara na wɔnte ase yiye. Wɔakyerɛw biribiara a ɛwɔ aduan ho krataa so, te sɛ calories ne srade a ɛwɔ mu, wɔ aduan biara a wɔde ma mu . Fa no sɛ wotɔɔ bisket packet ketewaa bi. Ebia wɔakyerɛw so sɛ "Serving Size: 4 biscuits" ne "Calories: 150". Eyi kyerɛ sɛ, sɛ wudi bisket 4 a, wubenya calories 150. Nanso sɛ bisket 12 na ɛwɔ saa packet no mu a, sɛ wudi packet no nyinaa a, wubenya calories 150 x 3 = 450! Enti, ɛho hia sɛ wohwɛ sɛnea packet no nyinaa wɔ dodow a wɔde ma.
Nneɛma atitiriw a ɛwɔ aduannuru mu: carbohydrates, srade ne asikre
Afei ma yɛnhwɛ afã atitiriw afoforo a ɛwɔ nkyerɛwde no so no.
Carbohydrate a ɛwɔ nipadua no mu
Carbohydrates ne ahoɔden fibea titiriw ma yɛn nipadua. Wohu wɔ nnuan te sɛ paanoo, aburow, pasta, ɛmo, nhabannuru, ne nnuaba mu. `Total Carbohydrate` ɔfa a ɛwɔ nkyerɛwde no so no kyerɛ carbohydrates dodow a ɛwɔ aduan biako mu nyinaa.
Nea ɛho hia no, saa ``Total Carbohydrate`` botae yi ka fiber ne asikre nyinaa ho .
- Dietary Fiber: Eyi ne afifide mu nnuan fã a yɛn nipadua ntumi nnye. Nanso ɛwɔ mfaso pii. Ɛma wote nka sɛ woayɛ ma, .Ɛsiw akisikuru ano na ɛboa ma mogya mu srade dodow so tew . Ɛyɛ papa ma akwahosan sɛ anyɛ yiye koraa no wubenya fiber gram 25-38 da biara. Sɛ aduan bi mu ahoɔdennuru bɛboro gram 5 a, wobetumi abu no sɛ aduan a ahoɔdennuru pii wom.
- Asikre: Saa ɔfã yi a ɛwɔ nkyerɛwde no so no kyerɛ asikre dodow a ɛwɔ aduan bi mu. Eyi betumi ayɛ asikre a ɛwɔ abɔde mu (te sɛ fructose a ɛwɔ nnuaba mu ne lactose a ɛwɔ nufusu mu) ne asikre a wɔde aka ho nyinaa . Ɛyɛ asikre a wɔde aka ho no na ɛsɛ sɛ yɛhaw yɛn ho kɛse. Atoko srade a fructose pii wom (HFCS) yɛ ade foforo a wɔde yɛ aduan dɛdɛ a wɔde di dwuma wɔ saa nnuan yi mu.
Kɛseɛ
Ɛwom sɛ nnipa pii suro asɛmfua srade de, nanso nokwarem no, srade ho hia ma yɛn nipadua. Yehia srade na ama yɛatumi ayɛ hormone na yɛakyekye nkwammoaa. Nanso nea ɛho hia ne
srade ko a yedi. Momma yɛmfa pon a ɛwɔ ase ha no nkyerɛkyerɛ eyi mu nkɔ akyiri.
| Srade ahorow | Nkyerɛkyerɛmu ne nhwɛso ahorow | Nkɛntɛnso a enya wɔ akwahosan so |
|---|
| Srade pa (Srade a ɛnyɛ den) . | Monounsaturated Fat: Wohu wɔ avocado, ngodua ngo, atoko, ne almond mu. Polyunsaturated Fat: Wohu wɔ salmon, walnuts, ne soyabean ngo mu. Eyinom ma wonya srade a ɛho hia te sɛ omega-3 ne omega-6. | Mfaso wɔ so. Ɛtew srade bɔne (LDL) dodow so na ɛtew asiane a ɛwɔ hɔ sɛ obi benya komayare so. |
| Srade bɔne (Srade a Ɛdɔɔso) . | Wohu wɔ mmoa nneɛma (nam, nufusu, bɔta, kyiisi) ne akutu ngo ne mmɛw ngo mu. Ɛyɛ den wɔ dan mu hyew mu. | Nea ɛnteɛ. Sɛ wɔnom boro so a, ebetumi ama srade bɔne a ɛwɔ nipadua no mu no akɔ soro na ama asiane a ɛwɔ hɔ sɛ obi benya komayare no ayɛ kɛse. Hwɛ yiye na woanwe nea ɛboro 5%-10% wɔ wo da biara da calories nyinaa mu mfi eyinom mu. |
| Srade a enye koraa (Trans Fat) . | Srade bi a wɔde nsa ayɛ. Eyinom ba bere a wɔde hydrogen afra nhabannuru ngo a ɛyɛ nsu mu ma ɛyɛ margarine a ɛyɛ den na ɛyɛ tiawa no. | Ɛyɛ nea epira kɛse. Ɛma srade bɔne (LDL) yɛ kɛse, ɛtew srade pa (HDL) so, na ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse. Kwati nnuan a eyinom wom bere biara a ɛbɛyɛ yiye. Sɛ mpo wɔakyerɛw so sɛ 0g a, hwɛ nneɛma a wɔde yɛ no mu sɛ ‘ngo a hydrogen wom fã bi’ anaa. |
Nneɛma a ɛsɛ sɛ wohwɛ so yiye: Cholesterol ne sodium
Cholesterol a ɛwɔ mogya mu
Cholesterol a yehia no mu dodow no ara yɛ yɛn nipadua mu. Nanso, yenya srade nso fi mmoa nnuan a yedi (nam, nkesua a wɔayam, nufusu mu nneɛma) mu. Eyi ho hia sɛ nnipa a wɔn mogya mu srade dɔɔso no hu.
Sodium a wɔde yɛ nneɛma
Sodium yɛ nkyene ara kwa. Ɛwom sɛ ɛho hia ma ntini ne ntini dwumadi de, nanso yɛn mu pii di nkyene pii koraa sen nea yehia. Nnuan a wɔayɛ, nnuan a wɔde ahyɛ toa mu, ne noodles a wɔde di dwuma ntɛm ara no mu sodium dɔɔso titiriw.
Sɛ wɔkyekyem pɛpɛɛpɛ a, ɛnsɛ sɛ ɔpanyin a ɔwɔ apɔwmuden nom sodium (bɛyɛ nkyene teaspoon biako) boro miligram 2,300 da biara. Ɛsɛ sɛ nnipa a wɔwɔ mogya mmoroso , asikreyare , anaa asaabo mu yare no to miligram 1,500 a wodi da biara. Bisa wo duruyɛfo ma ɔmma no nsɛm pii.
Nsɛmfua afoforo bi a ɛho hia wɔ nkyerɛwde no so
- % Daa Botae: Eyi kyerɛ yɛn aduannuru dodow a obi a odi calories 2000 da biara benya afi saa aduan no biako mu. Eyi ma yenya sɛnea aduan bi wɔ ahoɔden no ho adwene.
- 5% anaa nea ennu saa: Aduannuru no wɔ hɔ kakraa bi . (Sɛ nhwɛso no, wɔ nneɛma te sɛ Saturated Fat ne Sodium ho no, dodow a %DV no ba fam no, dodow no ara na eye).
- 20% anaa nea ɛboro saa: Aduannuru no dɔɔso (ɛdɔɔso). (Sɛ nhwɛso no, dodow a %DV bo a ɛsom ma nneɛma te sɛ Fiber, Vitamin D, Calcium no kɔ soro no, dodow no ara na eye).
- Enriched (a wɔde aduannuru ahyɛ mu ma):Eyi kyerɛ ɔkwan a wɔfa so yi aduannuru fi aduan bi mu na afei wɔsan de ka ho Sɛ nhwɛso no, sɛ wɔde awi yɛ paanoo esiam a, woyi vitamin B fi mu. Abodoo esiam a ‘wɔayɛ no yiye’ no wɔ saa vitamin ahorow no a wɔasan de aka ho.
- Fortified: Eyi kyerɛ sɛ wɔde aduannuru bɛka aduan bi a na enni aduan no mu mfiase no ho. Sɛ nhwɛso no, vitamin D a wɔde bɛka nufusu ho. Vitamin D boa nipadua no ma ɛtwe calcium a ɛwɔ nufusu mu no.
- Monosodium Glutamate (MSG): Eyi yɛ ade a ɛma ɛyɛ dɛ. Yɛsan frɛ no 'Ajinomoto'. Ɛwom sɛ nnipa binom betumi anya akisikuru a emu nyɛ den bere a wɔnom eyi de, nanso FDA ahu sɛ "ɛtaa yɛ nea ahobammɔ wom" wɔ dodow a wɔtaa de di dwuma mu.
Nkrasɛm a Wɔde Kɔ Fie
- Hwɛ Serving Size: Ansa na wobɛhwɛ nɔma a ɛwɔ krataa no so no, hwɛ hu sɛ ɛyɛ nea wɔde ma biako anaa nea wɔde ahyɛ mu no nyinaa.
- Hwɛ yiye wɔ asikre ne nkyene ho: Paw nnuan a asikre ne sodium a wɔde aka ho no sua. Sɛ wodi kan kyerɛw asikre wɔ nneɛma a wɔde yɛ aduan no mu a, to saa aduan no ano hye.
- Paw srade pa, tew srade bɔne so: Paw nnuan a srade pa wom te sɛ monounsaturated ne polyunsaturated. Kwati nnuan a srade a ɛyɛ dɛ ne titiriw no trans fats wom sɛnea wubetumi biara.
- Di fiber pii: Fa nnuan a fiber pii wom te sɛ aburow a wɔayam, nnuaba, ne nhabannuru ka w’aduan ho.
- Nya mmoa fi % Daa Botae: Sɛ ennu 5% a, saa aduannuru no sua. Sɛ ɛboro 20% a, ɛwɔ saa aduannuru no pii. Eyi ma ɛyɛ mmerɛw sɛ yɛbɛpaw papa ne bɔne.
- Sɛ w’adwene mu yɛ wo naa a: Sɛ wuhia aduan a wobɛhwɛ so esiane w’adidi anaa ayaresa tebea bi nti a, wo ne wo duruyɛfo nka ho asɛm na nya afotu a ɛfata.
Aduan pa ho nokwasɛm, aduan a wɔakyerɛw so, calories, srade, carbohydrates, sodium, asikre, aduannuru ho nokwasɛm, aduan ho nsɛm, calories, srade, asikre, sodium, adidi a ahoɔden wom
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