Dɛn ne Mediterranea Adidi?
Sɛ yɛbɛka no tiawa a, saa aduan yi twe adwene si nnuan a efi afifide mu ne srade a ahoɔden wom so. Susuw ho hwɛ, egyina sɛnea nnipa a wɔwɔ aman a atwa Mediterranea Po no ho ahyia (e.g. Greece, Italy) dii mfe bi a atwam ni no so. Nea yɛtaa di wɔ saa aduan yi mu ni:- Nnuadewa, nnuaba, bankye, atoko, akutu, ne nnuaba pii wɔ hɔ. Sɛ wubetumi adi nhabannuru ne nnuaba ahorow pii a ɛyɛ kɔla ahorow pii da biara a, ɛyɛ papa.
- Aburow a wɔayam no yiye dodow pa . Ɛno kyerɛ nneɛma te sɛ aburow a ɛyɛ bruu a wɔde bran ayɛ, buckwheat, paanoo a wɔde mung bean esiam ayɛ, ne pasta.
- Extra Virgin Olive Oil (EVOO) yɛ srade bi a mfaso wɔ so ma nipadua no. Yɛbɛka eyi ho asɛm akɔ akyiri akyiri yi.
- Mpataa, titiriw mpataa a omega-3 srade pii wom, te sɛ salmon, tuna, mackerel, ne herring.
- Abɔde mu kyiisi ne yogurt dodow a ɛfata.
- Wɔdi nam kɔkɔɔ kakraa bi pɛ, anaasɛ ɛkame ayɛ sɛ wonni koraa. Mmom no, wɔpaw nneɛma te sɛ akokɔ ne mpataa.
- Ɛyɛ papa sɛ wubedi nnuan a asikre wom, anonne a asikre wom, ne bɔta kakraa bi anaasɛ wunni bi koraa sɛnea wubetumi.
- Nnipa binom nom bobesa kakra ka wɔn aduan ho, nanso sɛ woannom bobesa dedaw a, eyi nyɛ biribi a ɛsɛ sɛ wufi ase yɛ.
Ɛyɛ papa sɛ wobɛhwehwɛ mmoa afi aduan ho ɔbenfo hɔ ma wayɛ saa aduan yi ma ɛne w’akwahosan, nneɛma a ɛma wo ho yɛ wo hyew, ne nea wopɛ.
Mfaso bɛn na ɛwɔ saa Mediterranea aduan yi so?
Mfaso a wunya fi saa aduan yi mu no nyɛ biako anaa abien pɛ, na mmom pii!- Ɛtew asiane a ɛwɔ hɔ sɛ obi benya koma ne ntini mu yare no so. Ɛne sɛ, ɛboa ma asiane a ɛwɔ hɔ sɛ obi benya komayare ne akisikuru so tew.
- Ɛboa wo ma wo mu duru kɔ so yɛ nea ɛfata.
- Ɛboa ma asikre dodow a ɛwɔ mogya mu, mogya mmoroso , ne srade dodow a ɛfata kɔ so tra hɔ.
- Ɛtew asiane a ɛwɔ hɔ sɛ obi benya nipadua mu nneɛma a ɛsakra no so.
- Ɛboa ma mmoawa a mfaso wɔ so (gut microbiota) a ɛwɔ aduan mu a ɛho hia kɛse ma yɛn akwahosan nyinaa no kari pɛ .
- Ɛtew asiane a ɛwɔ hɔ sɛ obi benya kokoram ahorow bi so.
- Bere a yɛrenyin no, amemene no dwumadi so tew.
- Ɛboa wo ma wotra ase kyɛ a ahoɔden wom.
- Tow srade a ɛyɛ den ne trans srade ano hye. Ɛwom sɛ yɛn nipadua hia srade a ɛyɛ den bi de, nanso sɛ ɛboro so a, ebetumi ama srade bɔne (LDL srade) akɔ soro. Sɛ saa LDL srade yi kɔ soro a, srade betumi ayɛ kɛse wɔ ntini ahorow no mu (atherosclerosis) na ɛde komayare aba. Trans srade nni akwahosan mu mfaso biara. Saa srade “bɔne” abien yi nyinaa betumi ama nipadua no ayɛ hyew.
- Hyɛ srade a enni ahoɔden te sɛ omega-3 srade a ɛwɔ nipadua mu ho nkuran. Eyinom boa ma srade dodow a ɛfata kɔ so tra hɔ, ɛboa amemene no akwahosan, na ɛtew ɔfe so. Afei nso, aduan a srade a ɛnyɛ dɛ pii wom na srade a ɛnyɛ den pii wom betumi aboa ma asikre dodow a ɛwɔ mogya mu no so.
- Tow sodium ano hye. Sɛ wodi nnuan a nkyene (sodium) pii wom a, ebetumi ama mogya mmoroso akɔ soro. Eyi ma asiane a ɛwɔ hɔ sɛ obi benya komayare ne akisikuru no yɛ kɛse.
- Carbohydrates a wɔayɛ no yiye, anaa asikre, sua. Saa nnuan yi ma asikre dodow a ɛwɔ mogya mu no kɔ soro ntɛmntɛm. Wɔmma nipadua no aduannuru kakraa bi nso, na ɛkame ayɛ sɛ wonni ahoɔdennuru.
- Fa w’adwene si nnuan a ahoɔdennuru ne nneɛma a ɛko tia ɔyare mmoawa pii wom so. Saa aduannuru yi boa ma ɔfe a ɛwɔ nipadua no nyinaa mu no so tew. Fiber boa ma nwura fa akyi berɛmo no mu na ɛboa ma asikre dodow a ɛwɔ mogya mu no kɔ so yɛ papa. Nneɛma a ɛko tia ɔyare mmoawa yɛ nneɛma a ɛbɔ nkwammoaa ho ban fi free radicals ho na ɛbɔ ho ban fi kokoram ho.
Nnuan bɛn na ɛka Mediterraneafo aduan ho?
Yɛaka ho asɛm kakra pɛn. Saa aduan yi hyɛ yɛn nkuran sɛ yenni nnuan bi (te sɛ nhabannuru, nnuaba, ne aburow a wɔayam) pii na yɛto nnuan afoforo ano hye . Sɛ woayɛ krado sɛ wobɛkɔ sotɔɔ mu a, ebia woresusuw nea wobɛtɔ ho. Nhwɛso kakraa bi ni:Nneɛma pa a ɛsɛ sɛ wodi daa:
- Nnuadewa: Biribiara te sɛ akutu, kale, akutu, okra, akutu, karɔt, beet, tomato, kukuruku, kabege, kafe, broccoli.
- Nnuaba: Biribiara a w’ani gye ho, te sɛ banana, mango, papaya, ananse, akutu, bobe aba, nnuaba. Sɛ ɛbɛyɛ yiye a, di nnuaba a ɛwɔ bere bi mu.
- Nnuadewa: Chickpeas, atoko, bankye a ɛyɛ ahabammono, peas, bankye. Nnuadewa (a nkyene nnim) te sɛ almond, cashews, ne walnuts.
- Aburow a wɔayam: aburow a ɛyɛ bruu, oats, atoko, atoko, awi paanoo, pasta.
- Mpataa ne ɛpo mu nnuan: Salmon, tuna, mackerel, herring, shrimp, squid, ne nea ɛkeka ho Ɛyɛ papa sɛ anyɛ yiye koraa no wubedi mprenu dapɛn biara.
- Akokɔ: Enni honam ani, wɔde ngo kakraa bi na ɛnoa.
- Nkwaa: mpɛn pii dapɛn biara.
- Nufusu mu nnuan: yogurt (titiriw Helafo yogurt), cheese (wɔ ɔkwan a ɛfata so).
- Nnuadewa ne nnuhuam: Nneɛma te sɛ galik, ginger, turmeric, sinamon, coriander, kumin, ne curry ma ɛyɛ dɛ na ɛyɛ papa.
- Srade a ɛma apɔwmuden:Ngodua ngo a ɛnyɛ ɔbaabun, avocado, ngodua, nnuaba.
Aduan no kɛse te dɛn?
Nnuan a ahoɔden wom a wode bɛhyɛ wo prɛte mu ma no yɛ mfiase pa. Nanso dodow ahe na ɛsɛ sɛ wudi? Ɛyɛ papa sɛ wo ne aduan ho ɔbenfo bɛkasa ahwehwɛ afotu a ɛfata wo. Nanso sɛnea ɛbɛyɛ a wubenya adwene a ɛkɔ akyiri no, akwankyerɛ tiawa bi ni:- Nnuadewa: Anyɛ yiye koraa no, nkuruwa 2.5 da biara (susuw ho, anyɛ yiye koraa no, nhabannuru ahorow abien wɔ adidi biako mu).
- Nnuaba: Anyɛ yiye koraa no, 2 da biara.
- Aburow a wɔayam: bɛyɛ gram 170-200 da biara (e.g. aburow kuruwa 1, paanoo 2).
- Protein (mpataa, akokɔ, bankye): Bɛyɛ gram 150-200 da biara.
- Nufusu mu nnuan: nkuruwa 2-3 da biara (e.g., yogurt biako, nufusu kuruwa biako).
- Ngodua ngo: 2-4 tablespoons da biara.
Ɔkwan bɛn so na wosiesie Mediterranea aduan?
Ansa na wobɛyɛ nsakrae kɛse biara wɔ w’aduan mu anaasɛ wubefi ase ayɛ adidi nhyehyɛe foforo no, ɛho hia sɛ wo ne wo oduruyɛfo a ɔhwɛ wo titiriw (PCP) anaa aduan ho ɔbenfo kasa. Wobetumi aboa wo ma woagyina w’akwahosan so ayɛ nsakrae na wɔaboa wo ma woayɛ nsakrae a ɛho hia. Ebia wobetumi ama wo aduannoa ho nyansahyɛ ahorow a wubetumi ayɛ wɔ fie nso. Mpɛn pii no, sɛ woresusuw aduan ho a, bata nneɛma kakraa bi a wunim, a ɛnyɛ den sɛ wobɛyɛ a wobɛpaw wɔ anɔpa, awia, anwummere, ne nnuan nketenkete ho. Dodow a egu ahorow pii no, dodow no ara na eye. Mma nnuan koro no ara nfono wo. Nea eye ne sɛ, Mediterranea aduan no ma wonya kwan pii a wobetumi asɔ ahwɛ. Nhwɛso ahorow bi ni:Anɔpa aduane
Anɔpaduan a ɛyɛ dɛ a wɔde befi da no ase:- Oats a wɔde dade atwitwa a wɔde nnuaba a wɔayɛ no foforo ne flaxseed a wɔayam.
- Abodoo a ɛyɛ kurukuruwa a wɔde nut butter ne smoothie a ahoɔden wom ayɛ.
- Helafo yogurt a wɔde nnuaba ne walnuts ayɛ.
- Omelet a ɛyɛ egg white a wɔde nhabannuru a ɛyɛ foforo a ɛyɛ bere mu de ayɛ.
Awia aduane
Nya aduannuru ne ahoɔden awiabere:- Pasta salad a wɔde aburow ayɛ a nhabannuru a wɔayɛ no foforo pii wom.
- Portobello sandwich a wɔayam ne nhabannuru soup a ahoɔden wom kuruwa.
- Quinoa ne salmon salad a wɔde yɛ aduan.
Sɛ wusiesie da a edi kan no a, ɛnyɛ den sɛ wobɛnom awia aduan bi bere a worekɔ.
Adidie
Fa aduan a ahoɔden wom na ɛyɛ dɛ wie da no:- Salmon a wɔde mango salsa ayɛ.
- Cod a wɔde atoko ayɛ.
- Akokɔ a wɔayam a ngo kakraa bi na ɛwom, a wɔde cannellini bankye ahyɛ so.
- Chickpea ne spinach a ɛyɛ dɛ “pancakes a wɔde yɛ anwummere aduan”.
- Burger a wɔde bankye tuntum ayɛ a wɔde buns a ɛyɛ crispy ne beetroot a wɔayam ayɛ.
- Pizza a ɛma koma nya ahoɔden.
Sɛ wopɛ sɛ wode aduannuru ne kɔla pii ka ho a, yɛ biribi te sɛ kukuruku salad, anaa akutu, fennel, ne mint salad. Fa Mediterranea dressing a ahoɔden wom tow nhaban momono bi a wɔadi afra kɛkɛ.
Nnuan a wɔde di agoru
Ɛnyɛ den sɛ wobɛfa bere a ɔkɔm de wo bere a woadi kan akyekyɛ mu na woasiesie no:- Nsa kakraa bi a wɔde nnuaba ne aba (nkyene kakraa bi na ɛwom anaasɛ nkyene nnim).
- Nnuaba a wɔayɛ no foforo (sɛ ɛbɛyɛ yiye a, nea ɛwɔ bere mu biara wɔ wo mpɔtam hɔ).
- Helafo yogurt a srade nnim ne chocolate tuntum asinasin (anyɛ yiye koraa no, kokoo 70%).
- Krak a wɔde aburow ayɛ a wɔde hummus ayɛ.
- Nnuadewa a wɔannoa, a wɔde Helafo yogurt a srade nnim ahyɛ mu.
Nnuan bɛn na ɛnyɛ papa sɛ wobedi wɔ Mediterraneafo aduan mu?
Mmara katee biara nni saa aduan yi ho a ɛka sɛ "worentumi nni saa nneɛma yi". Nanso, wɔhyɛ yɛn nkuran sɛ yɛmfa nnuan bi ano hye sɛnea yebetumi biara. Nneɛma bi a ɛsɛ sɛ wotew so sɛnea wubetumi ni:- Aduan biara a wɔde asikre aka ho: nneɛma a wɔato, ice cream, granola bar bi mpo.
- Nsã biara a wɔde asikre aka ho: nnuaba mu nsu, soda.
- Beer ne nsa a wɔnom.
- Nnuan a sodium (nkyene) anaa srade a ɛdɔɔso wom.
- Carbohydrates a wɔayɛ no yiye: abodoo fitaa, aburow fitaa.
- Nnuan a wɔayɛ no yiye: Cheese ahorow bi.
- Nam a srade wom anaa nea wɔayɛ ho adwuma: te sɛ soseji ne bacon.
Dɛn ne Mediterranea Adidi pyramid no?
Eyi yɛ ɔkwan biako a wobɛfa so ahu aduan biara dodow a ɛsɛ sɛ wudi. Ahyehyɛde ahorow ayɛ pyramid yi nkyerɛase ahorow kakra. Nanso pyramid ahorow nyinaa kamfo kyerɛ sɛ wonni nhabannuru, nnuaba, aburow a wɔayam, ne ngodua ngo a ɛnyɛ ɔbaabun pii, na wonni nam kɔkɔɔ ne nnɔkɔnnɔkɔwade ano hye. Saa Mediterranea aduan pyramid yi yɛ soronko wɔ Food Guide Pyramid a U.S. aban na ɛyɛe wɔ 1990 mfe no mu no ho.Abusuabɔ bɛn na ɛda asetra kwan ne Mediterraneafo aduan ntam?
Sɛ wopɛ sɛ wunya w’aduan so mfaso kɛse a, sɔ nneɛma yi hwɛ:- Apɔw-mu-teɛteɛ daa, sɛ ɛbɛyɛ yiye a, wo ne afoforo teɛteɛ w’apɔw mu.
- Gyae sigaretnom anaa tawa ho nneɛma a wode di dwuma koraa.
- Wo ne w’abusuafo ne wo nnamfo bom nnoa aduan na wonnidi.
- Fa yɛ wo su sɛ wobɛnoa aduan wɔ fie sen sɛ wubedidi wɔ abɔnten.
- Bere biara a ɛbɛyɛ yiye no, paw nnuan a wonya fi mpɔtam hɔ a ɛwɔ wo mpɔtam hɔ na ɛyɛ nea ɛfata.
So saa aduan yi betumi ayɛ nea wɔmfa afifide nni dwuma?
Yiw, wubetumi. Sɛ woyɛ obi a onni nam a, ɛnyɛ den sɛ wubedi saa aduan yi akyi denam nam ne mpataa a wubeyi afi hɔ no so. Afei ɛsɛ sɛ wunya wo protein no fi afifide mu te sɛ nnuaba ne bankye mu. Bisa aduannuru ho ɔbenfo bi ma ɔmma no eyi ho nsɛm pii.So eyi betumi ayɛ nea gluten nnim?
Aane. Wubetumi ayɛ aduannoa ho akwankyerɛ a gluten nka ho. Wo ne aduannuru ho ɔbenfo nka eyi nso ho asɛm na nya mmoa na woayɛ nsakrae a ɛho hia.So mintumi mfa ngodua ngo a wɔde di dwuma daa nni dwuma sen sɛ mede ngodua ngo a wɔmfa nhyehyɛ mu (EVOO) nni dwuma?
Ɛyɛ papa sɛ wode ngodua ngo a wɔde di dwuma daa bedi dwuma sen sɛ wode ngo a srade wom te sɛ nnuadewa ngo bedi dwuma. Nanso, sɛ wopɛ mfaso a eye sen biara a, paw Extra Virgin Olive Oil (EVOO). Ade biako a ɛho hia sɛ wuhu ansa na woafi Mediterranea aduan yi ase ne sɛ ɛnyɛ ngodua ngo nyinaa na wɔbɔɔ no pɛpɛɛpɛ. Saa aduan yi kamfo kyerɛ pɔtee sɛ wɔmfa EVOO nni dwuma. Nea enti a ɛte saa ne ne srade dodow a ɛma apɔwmuden. Ɛno kyerɛ sɛ EVOO wɔ srade a ahoɔden wom (a ɛnyɛ den) pii sen srade bɔne (a ɛyɛ den). EVOO nso wɔ nnuru a ekum ɔyare mmoawa pii.Nnuru a ɛko tia ɔyare mmoawa bɔ wo nkwammoaa ho ban na ansɛe, enti ɛbɔ wo koma ne w’amemene ho ban, na ɛtew ɔfe a ɛwɔ nipadua no mu so. Esiane sɛ ɛsono ɔkwan a wɔfa so yɛ ngodua ngo daa nti, nneɛma a ɛko tia ɔyare mmoawa yi kakraa bi na ɛwom.Wɔ wiase a aduan pii wom mu no, ebetumi ayɛ den sɛ wubenya nea ɛfata wo. Nanso nhwehwɛmu ada no adi sɛ Mediterranea aduan no so wɔ mfaso titiriw ma wɔn a asiane wɔ hɔ sɛ wobenya komayare. Wɔ koma no ho banbɔ akyi no, ebetumi aboa ma wɔasiw nyarewa afoforo dodow bi ano na wɔadi so.
Nea etwa to no, nneɛma a ɛsɛ sɛ wokae (Take-Home Message) .
Sɛnea ɛte wɔ aduan ho nhyehyɛe biara ho no, ɛho hia sɛ wo ne oduruyɛfo anaa aduannuru ho ɔbenfo kasa ansa na woafi ase. Wobetumi aboa wo ma woahwɛ ahu sɛ nhyehyɛe no fata wo na sɛ ɛho hia a, wɔaboa wo ma woayɛ nsakrae. Afei nso, ka wo botae foforo no ho asɛm kyerɛ w’abusuafo ne wo nnamfo. Ma wɔmfa wɔn ho nhyɛ aduan a wosiesie ne adidi a wɔbom bedi mu. Sɛ wowɔ kuw bi a wɔboa wo a, ɛyɛ mmerɛw kɛse sɛ wobɛbata saa aduan yi ho bere tenten. Kae sɛ eyi nyɛ bere tiaa mu aduan, na mmom nsakrae a ɛkɔ asetra a ahoɔden wom mu! Enti, fi ase ketewaa bi na bɔ mmɔden sɛ wobɛma saa aduan a ɛyɛ dɛ na ahoɔden wom yi ayɛ w’asetra fã.`Mediterranea Aduan, Adidi pa, Koma Akwahosan, Mu duru a Wɔde Di Dwuma, Asetra a Akwahosan, Ngodua Ngo, Aduandi
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