Sɛ wowɔ asikreyare a, asɛmmisa a ɛne sɛ ‘dɛn na wubedi anwummere?’. yɛ nea ɛyɛ den kakra, ɛnte saa? Wɔ nneɛma te sɛ ɛka ne bere akyi no, ɛsɛ sɛ wususuw carbohydrates, srade, ne asikre gram dodow a ɛwɔ aduan no mu, ne sɛnea ɛbɛka asikre dodow a ɛwɔ wo mogya mu nso ho. Ɛyɛ mmere te sɛ eyinom mu na nnipa binom nya adwene a ɛfa saa ‘aduan a wɔde kɔma’ adwuma yi ho, kyerɛ sɛ, ɔkwan a wobɛfa so de aduan aba wo fie. So eyi yɛ ɔkwan pa a wobetumi afa so ampa? Momma yɛnka ho asɛm.
Mfaso bɛn na ɛwɔ so sɛ wode aduan bɛkɔ wo fie?
Nokwarem no, sɛ wopaw ɔsom adwuma a ɛfata a, ebetumi aboa wo kɛse. Ebetumi ayi nsusuwii hunu ne tiyɛ a ɛwɔ aduan a ɛkari pɛ a obi a ɔwɔ asikreyare di mu no afi hɔ. Ɛtɔ da a, yɛwɔ adagyew araa ma yennya bere mfa nyɛ aduan ho nhyehyɛe, ntɔ nneɛma, anaa yɛnnoa aduan. Afei ɔsom a ɛte sɛ eyi yɛ nea ɛfata yiye.
Mfaso afoforo a ɛwɔ so ne:
- Nhyɛso: Wowɔ nea wudi bere a wudidi wɔ abɔnten no so tumi kɛse. Mpɛn pii no, srade, asikre, ne nkyene (sodium) pii wɔ nnuan a wɔtɔ wɔ sotɔɔ mu . Eyinom yɛ nneɛma a ɛsɛ sɛ obi a ɔwɔ asikreyare to ano hye. Aduan a wɔayɛ ama w’akwahosan tebea no rennya saa nneɛma yi kakraa bi.
- Ɛka: Ebetumi ayɛ nea ne bo nyɛ den sɛ wobɛfa ɔsom adwuma a ɛte sɛɛ so de aduan aba sen sɛ wubedidi wɔ abɔnten daa.
- Nnuan a wɔde di dwuma: Saa nnuan yi wɔ akɛse a wɔahyɛ da ahyɛ da. Sɛ yɛbɛka no pɛpɛɛpɛ a, `afã horow a wɔhyɛ so wɔ hɔ.` Eyi fa adidi boro so a wobedi so ho kɛse sen sɛ wubedidi wɔ abɔnten wɔ adidibea kɛse anaasɛ wobɛkyɛ aduan kɛse bi a wɔanoa wɔ fie.
Nanso ade ketewaa biako wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho wɔ ha. Aduan ho nneɛma bi wɔ akɛse a ɛfata abusua. Sɛ nhwɛso no, sɛ wode aduan a ebetumi ama nnipa baanan aduan ba, na wo ne wo hokafo nyinaa di ne nyinaa a, mfaso a ɛwɔ ɔkwan yi so no yera. Enti, hwɛ hu sɛ wunim nnipa dodow a wubetumi ama wɔn aduan bere koro mu no pɛpɛɛpɛ.
Nea ɛho hia sen biara no, eyi bɛtew adwennwen a ɛwɔ w’aduan nhyehyɛe mu no so. Nanso, ɛnyɛ nnuan a wɔde kɔma nkurɔfo nyinaa na ɛma asikreyare ba.
Ɔkwan bɛn so na wobɛpaw aduan ho nhyehyɛe pa?
Ɛsɛ sɛ aduan ho nhyehyɛe biara a wobɛpaw no ne nsusuwii atitiriw a ɛfa aduan pa ho no hyia. Sɛ yɛbɛka no tiawa a, biribi wɔ hɔ a yɛfrɛ no "My Plate" kwan no. Ɛyɛ hu:
- Ɛsɛ sɛ wode nhabannuru a enni starch ahyɛ wo prɛte no mu bɛyɛ fã ma, na ennya asikre a ɛwɔ mogya mu so nkɛntɛnso kɛse. Nhwɛso ahorow: broccoli, karɔt, bankye, squash, cauliflower, ne kabege.
- Kyɛ prɛte no fã a aka no mu abien a ɛyɛ pɛ, fa protein a srade nnim (sɛ nhwɛso no, akokɔ a srade nnim, mpataa, atoko, akutu) ka ɔfã biako ho na fa aduan a starch wom (sɛ nhwɛso no, aburow a wɔanoa, aburow a ɛyɛ bruu, atoko, akutu) ka ɔfã foforo no ho.
Bio,Nyansa wom sɛ wobɛpaw nhyehyɛe ahorow a aduan ho ɔbenfo bi ayɛ na ɛda aduannuru ho nsɛm adi pefee .
Sɛ worepaw nhyehyɛe pa a, bisa wo ho nsɛm yi:
| Nneɛma a ɛsɛ sɛ yɛhwɛ yiye wɔ ho | Asɛmmisa a ɛsɛ sɛ wobisa wo ho ne sɛ: |
|---|---|
| Aduandi a ɛwɔ mu | So aduan yi mu ahoɔdennuru, asikre, srade, carbohydrates, ne sodium sua? |
| nneɛma a wɔde yɛ nneɛma | So wɔde nneɛma foforo na ɛyɛ? |
| Ahiade ahorow a wɔbɛsakra wɔn ho | So wubetumi ayɛ nsakrae ma ɛne w’akwahosan ahiade ahorow, nea wopɛ, nea w’ani nnye ho, ne nneɛma a ɛma wo ho yɛ wo hyew no ahyia? |
| Boɔ | So wubetumi atua nhyehyɛe yi ho ka? |
| Ahoboa | Adwuma dodow ahe na ɛsɛ sɛ woyɛ bere a woanya aduan no awie no? (So ɛsɛ sɛ wonoa anaasɛ woma ɛyɛ hyew kɛkɛ?) |
Asɛmmisa a ɛho hia sen biara ne sɛ, "W'ani begye saa aduan yi ho?" Efisɛ ɛho hia sɛ wopaw biribi a wubetumi akɔ so ayɛ.
Mɛyɛ dɛn ahu carbohydrates, calories, ne aduannuru ho nsɛm?
Sɛ woredi asikreyare ho dwuma a, ɛho hia sɛ wuhu carbohydrates dodow a wudi. Sɛ wo mu duru boro so a, ɛho hia nso sɛ wuhu calories dodow a wunya wɔ adidi biara mu. Na sɛ wowɔ mogya mmoroso a, ɛho hia sɛ wuhu sodium dodow a woredi.Ɛsɛ sɛ wohwɛ yiye nso wɔ ne kɛse ho.
Nnwumakuw binom de aduannuru ho nokwasɛm kyerɛw wɔn nnuan a wɔde ahyɛ mu no so. Sɛ ɛnte saa a, ɛsɛ sɛ wokɔ wɔn wɛbsaet hɔ anaa wofrɛ wɔn na woahu saa nsɛm yi.
Ɔkwan a eye sen biara a wobɛfa so ahu nkɛntɛnso ankasa a aduan bi nya ne sɛ wobɛsɔ w’ankasa asikre dodow a ɛwɔ wo mogya mu ahwɛ.
Ɔkwan a wobɛfa so ayɛ eyi ne sɛ wobɛhwɛ asikre (glucose) dodow a ɛwɔ wo mogya mu ansa na woadi. Afei, sɛ wudi aduan no wie a, san hwɛ asikre dodow a ɛwɔ wo mogya mu wɔ nnɔnhwerew 2 pɛpɛɛpɛ akyi . Afei wobɛte sɛnea saa aduan no ka wo nipadua no ase. Afei wubetumi ahu sɛ ɛyɛ nhyehyɛe pa ma wo asikreyare anaasɛ ɛnte saa.
Hwɛ yiye wɔ carbohydrates a ahintaw ho!
Ɛtɔ mmere bi a, wobetumi de carbohydrates asie, titiriw wɔ sauce ne gravies mu . Asikre pii wɔ sauce ahorow bi mu, anaasɛ wɔde paanoo a wɔayam anaa atoko starch na ɛyɛ den. Eyi betumi de carbohydrates pii aka ho. Sɛ wunnim nea ɛwɔ sauce mu a, ɛbɛyɛ papa sɛ wubebisa no soronko na wode kakraa bi pɛ adi dwuma.
Adidi su afoforo bi a ɛma asikreyare adamfofa su
Okay, momma yɛnka sɛ wokraa awia aduan fii adwumayɛbea bi a wɔde aduan kɔma nkurɔfo hɔ. Nanso dɛn na wobɛdi anɔpa ne anwummere? Wo na wohwɛ saa nnuan abien no so. Wubetumi de adwene ne aduannoa ho akwankyerɛ a efi saa aduan a wɔde kɔma nkurɔfo yi mu adi dwuma de aboa wo ma woayɛ w’anɔpa ne anwummere aduan ho nhyehyɛe.
Ne titiriw no, bɔ mmɔden sɛ wode w’aduan besi nnuan a ɛyɛ dɛ so . Ɛno kyerɛ nneɛma te sɛ nnuaba, nhabannuru, ne aburow a wɔayam. Eyinom wɔ fiber ne aduannuru afoforo pii. Sɛ fiber pii wɔ hɔ a, aduan gye bere tenten ansa na ayɛ. Enti asikre a ɛwɔ mogya mu a ɛkɔ soro mpofirim no sua.
Nea etwa to no, mma wo werɛ mmfi biribi a enni w’aduan mu, nanso ɛho hia yiye. Ɛno ne nea wonom. Sɛ wode aduan ba mpo a, dɛn na wode nom? Carbohydrates ne calories ahyɛ anonne a asikre wom, cordials, ne nnuaba anonne mu ma. Nsã betumi ama asikre a ɛwɔ wo mogya mu no so atew ntɛmntɛm. Ade a eye sen biara na ahobammɔ wom a wobɛnom ne nsu a ɛnyɛ den. Anaasɛ paw anonne a asikre nnim.
Ansa na wobɛyɛ nsakrae kɛse biara wɔ w’aduan mu no, ɛho hia sɛ wo ne wo duruyɛfo kasa . Obetumi de afotu a eye sen biara ama wo ama w’akwahosan.
Nkrasɛm a Wɔde Kɔ Fie
- Aduan a wɔde kɔma obi betumi ayɛ nea ɛyɛ mmerɛw ama obi a ɔwɔ asikreyare, nanso ɛno nkutoo nyɛ ɔhaw no ano aduru.
- Ansa na wobɛpaw no, hwɛ carbohydrates, asikre, srade, ne nkyene (sodium) dodow pɔtee a ɛwɔ aduan no mu.
- Kae My Plate kwan no: prɛte no fã yɛ nhabannuru, fã yɛ protein, na fã yɛ starch.
- Sɛ wudi aduan foforo wie a, hwɛ asikre dodow a ɛwɔ wo mogya mu wɔ nnɔnhwerew 2 mu na woahu sɛnea ɛka wo.
- Ansa na wobɛyɛ nsakrae kɛse biara wɔ w’aduan mu no, wo ne wo duruyɛfo nkasa bere nyinaa hwehwɛ afotu.
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