Dɛn ne Nnuan a Ɛyɛ Dwumadi? Momma yɛnka eyi ho asɛm tiawa.

Ɛbɛyɛ sɛ woahu bere a wokɔ aguadidan akɛse mu no sɛ wɔakyerɛw margarine, yogurt, ne paanoo bi sɛ "Heart Healthy." Nufusu a wɔde ahyɛ mu ne biscuit ahorow bi ka sɛ "Omega-3 a wɔde aka ho." Te sɛ eyi no, yɛfrɛ nnuan a ɛwɔ aduannuru a enni aduan no mu fi awosu mu nanso wɔka sɛ eye ma yɛn akwahosan "Functional Foods." Enti ɛnnɛ, momma yɛnhwɛ nea eyinom yɛ ankasa, so eye ma yɛn nipadua, na ɛsɛ sɛ yɛpaw?

Koma no Nnamfo: Afifide Stanols ne Sterols

Ebia edin abien yi yɛ foforo ma wo. Sɛ yɛbɛka no tiawa a, eyinom yɛ nneɛma abien a efi awosu mu wɔ nnuaba, nhabannuru, nnuaba, ne aba mu. Nea ɛyɛ nwonwa no, sɛnea wɔahyehyɛ wɔn no te sɛ srade a ɛwɔ yɛn nipadua mu no ara pɛ.

Enti mfaso bɛn na ɛwɔ eyi so ma yɛn?

Fa no sɛ yɛn aduan mu nneɛma yɛ ɔkwan. Cholesterol a ɛwɔ aduan a yedi mu no fa saa kwan yi so na ɛbɔ mmɔden sɛ ɛbɛkɔ yɛn mogya ntini mu. Nanso, saa Plant Stanols ne Sterols yi te sɛ kar polisifo . Wɔto kwan ma saa kar ahorow a wɔfrɛ no srade no na wosiw wɔn kwan sɛ wɔbɛkɔ yɛn mogya mu. Ne saa nti, srade a ɛwɔ yɛn mogya mu no kɔhyɛ yɛn mogya ntini mu, na esiw mu na ɛma asiane a ɛwɔ hɔ sɛ yebenya komayare no so tew.

Nhwehwɛmu ada no adi sɛ sɛ wode Plant Stanols anaa Sterols gram 2 pɛ ka w’aduan ho da biara a, ebetumi atew wo srade bɔne (LDL) dodow so 5% kosi 15% wɔ adapɛn kakraa bi mu. Sɛ wode bɔta anaa margarine redi dwuma dedaw a, ebia ɛbɛyɛ papa sɛ wobɛdan akɔ margarine a wɔde eyinom aka ho so. Nanso kae sɛ srade nso wɔ eyinom mu, enti ɛnyɛ papa sɛ wode bedi dwuma asen dodow a wɔkamfo kyerɛ .

Fiber - So eye abɔdeɛ mu nneɛma? So eye sɛ wode fiber bɛka ho?

Fiber yɛ ade a ɛwɔ abɔde mu a ɛwɔ afifide mu nnuan mu. Nnuan a ahoɔdennuru pii wom no bi ne nnuaba, nhabannuru, atoko (te sɛ bankye, atoko, atoko), ne aburow a wɔayam (te sɛ buckwheat, oats, ne brown rice).

Nanso seesei, wɔn a wɔyɛ nnuan ayɛ nhama a wɔde powder ayɛ a ɛnyɛ dɛ. Wɔde ka nnuan a anka yɛrensusuw ho da ho. Wɔde ka paanoo ahorow bi, aburow a asikre wom, ne yogurt ho. Sɛ wohwɛ nea wɔakyerɛw so bere a woretɔ aduan a, ebia wubehu sɛ wɔakyerɛw din sɛ Inulin, Maltodextrin, Polydextrose , anaa Chicory fiber .

Ɔkwan bɛn so na fiber boa koma no?

Fiber yɛ ade kɛse a ɛboa ma yɛn srade dodow so tew. Na sɛ wudi fiber a ɛdɔɔso a, wubetumi atew asiane a ɛwɔ hɔ sɛ wubenya komayare, asikreyare a ɛto so abien, ne kɛseyɛ mmoroso so. Ɔhaw no ne sɛ yɛn mu dodow no ara nnya fiber dodow a yehia da biara da.

Enti, adeɛ a ɛyɛ papa sɛ wobɛyɛ ne sɛ wode nnuan pii a ɛwɔ abɔdeɛ mu a ahoɔdennuru dɔɔso - kyerɛ sɛ, nhaban momono te sɛ kale, plantains, spinach, gotu kola, bankye, lentils, chickpeas, oats, sweet potatoes, ne cassava - bɛka w’aduan ho.

Sɛ wɔkyekyem pɛpɛɛpɛ a, ɔbea hia fiber bɛyɛ gram 25 da biara, na ɔbarima hia bɛyɛ gram 38.

Omega-3 - So Omega-3s nyinaa yɛ pɛ?

Omega-3s yɛ srade "pa" a ɛho hia ma yɛn nipadua. Wohu wɔn kɛse wɔ mpataa a srade wom te sɛ salmon, tuna, sardines, ne herring mu. Wohu no kakraa bi nso wɔ nnuaba te sɛ walnut, almond, ne flax aba mu.

Wobɛyɛ dɛn aboa koma no?

Omega-3 boa ma yɛmma ntini a ɛyɛ nnam a ɛbɛboaboa ano wɔ yɛn mogya ntini mu, na ebetumi asiw ntini ahorow na ama yɛanya komayare ne akisikuru. Omega-3s nso boa ma koma no nkɔ yiye na ɛtew triglycerides, srade bɔne bi a ɛwɔ mogya mu no so.

Nanso biribi a ɛho hia wɔ hɔ a ɛsɛ sɛ yehu wɔ ha.

Omega-3 ahorow atitiriw abiɛsa na ɛwɔ hɔ: DHA, EPA, ne ALA .

• DHA ne EPA: Eyinom ne ahorow abien a mfaso wɔ so kɛse ma koma no. Wohu wɔn titiriw wɔ mpataa a srade wom mu .
• ALA: Eyi wɔ afifide mu nnuan mu (te sɛ flaxseeds, walnuts). Ɛwom sɛ yɛn nipadua tumi dan eyi ma ɛbɛyɛ ALA, DHA, ne EPA de, nanso ɛyɛ saa wɔ dodow kakraa bi pɛ mu.

Afei ɔhaw no ni. Nnuan pii a wuhu wɔ sotɔɔ no mu a wɔkyerɛ sɛ wɔde Omega-3 aka ho - yogurt, margarine, paanoo, soya nufusu, nkesua, ne nea ɛkeka ho - no, wɔde ka afifide a wɔfrɛ no ALA no ho ankasa. Enti ebia eyinom remma koma akwahosan so mfaso tẽẽ te sɛ mpataa no. Na ɛtɔ da bi a, sika a wɔde ka ho no sua koraa.

Awiei koraa no, dɛn ne nea eye sen biara a wubetumi apaw?

Ɛtɔ mmere bi a nnuan a ɛyɛ adwuma betumi ayɛ ade pa a yɛde bɛka yɛn aduan ho. Nanso ade titiriw a ɛsɛ sɛ yɛn nyinaa te ase ne sɛ "aduan a ɛyɛ adwuma" biara nni hɔ a ebetumi asi aduan a ɛkari pɛ, abɔde mu aduan ananmu.

Ɛsɛ sɛ wunya aduannuru a wuhia no mu dodow no ara fi nnuan a ɛyɛ pɛ mu . Ɛno kyerɛ sɛ:

• Nnuadewa ne nnuaba a wɔayɛ no foforo
• Aburow a wɔayam (buckwheat, oats, bran aburow) .
• Nufusu a srade nnim ne nufusu mu nnuan
• Mpataa ne nam a ɛnyɛ den
• Atoko te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono

Adanse biara nni hɔ a emu da hɔ a ɛkyerɛ sɛ wobetumi anya akwahosan mu mfaso a edi mũ a ɛwɔ aduannuru a ɛwɔ abɔde mu nnuan yi mu no so denam nnuan a wɔde aduannuru a wɔde nsa ayɛ a wɔde aka ho a wobedi so.

Sɛ wowɔ komayare anaa akwahosan ho tebea foforo a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu anaasɛ woapaw aduan atitiriw biara. Ɔno ne onipa a oye sen biara a ɔbɛkamfo nea eye ma wo akyerɛ.