Nnipa pii susuw sɛ nnuaba yɛ nkyene, srade, na ahoɔdennuru pii wom, anaasɛ sɛ yɛbɛka no yiye a, “aduan a ɛnyɛ dɛ.” Wɔtaa hu wɔn sɛ biribi a wubehu wɔ nnɔkɔnnɔkɔwade kuruwa mu wɔ asanombea anaasɛ wɔtɔn wɔ mmɔnten so teaseɛnam a wɔde nnuan gu mu. Nanso ɛbɛyɛ wo nwonwa sɛ wubehu sɛ eyi yɛ mfomso koraa.
Dɛn nti na nnuadewa ye ma yɛn nipadua ankasa?
Nokwasɛm ne sɛ, mprempren aduan ho abenfo reka sɛ saa nnuaba yi yɛ ade a ɛsɛ sɛ obiara a ɔwɔ apɔwmuden nya wɔ adididan mu (gye sɛ, nokwarem no, wo ho nyɛ wo den wɔ ho). Efisɛ nneɛma a ɛsom bo pii wɔ saa nnuaba yi mu, a protein, fiber, srade a ahoɔden wom a ɛnyɛ den, vitamin, aduannuru, ne nneɛma a ɛko tia ɔyare mmoawa ka ho .
Titiriw no, nhwehwɛmu pii ada no adi sɛ saa nnuaba ahorow yi wɔ tumi a ɛyɛ nwonwa a ɛma srade bɔne a ɛwɔ yɛn nipadua mu no so tew.
Eyi yɛ nea wɔagye atom yiye araa ma wɔ afe 2003 mu no, U.S. Aduan ne Nnuru Dwumadibea (FDA) de “akwahosan ho asɛm a ɛfata” mae wɔ atoko ne nnua mu nnuaba bi te sɛ almond, hazelnut, pecan, pistachio, ne walnut ho. Ɛne sɛ, wɔmaa kwan ma wɔde nnuan a wɔde ahyɛ mu no kae sɛ “sɛ obi di nnuaba ounce biako (bɛyɛ gram 28) da biara a, ebetumi atew asiane a ɛwɔ hɔ sɛ obenya komayare no so.”
Enti, mprempren ne bere a ɛsɛ sɛ yɛhwɛ nnuaba foforo. Nanso kae sɛ, sɛ wobɛka wo ho a , ɛyɛ ade titiriw.
Nnuadewa soronko bi a eye ma koma no
Aduandi ho abenfo ka sɛ: “Nnuadewa ahorow pii wɔ hɔ, nanso ɛnyɛ ne nyinaa na wɔbɔɔ no pɛpɛɛpɛ.” Momma yɛnhwɛ emu kakraa bi a mfaso wɔ so titiriw.
Walnuts - Eye ma amemene ne koma
Walnuts yɛ aduan a ɛyɛ nwonwa ankasa efisɛ aduannuru a ɛsom bo a wɔfrɛ no omega-3 fatty acids , a ɛwɔ mpataa a srade wom te sɛ salmon ne tuna nso mu no dɔɔso.
Sɛ yɛbɛka no tiawa a, omega-3 ahorow yi ne:
- Ɛtew srade bɔne a wɔfrɛ no triglycerides a ɛwɔ yɛn mogya mu no so.
- Ɛmma akisikuru a ɛyɛ srade a ɛwɔ mogya ntini mu no ntumi nkɔ so.
- Ɛboa nso ma mogya ntumi nkɔ.
Wɔ nhwehwɛmu bi a wɔyɛe wɔ mpanyimfo 58 a wɔwɔ asikreyare ho mu no, wɔmaa wɔn walnuts nsa kakraa bi de kaa wɔn da biara da aduan a ahoɔden wom ho. Nea efii mu bae no yɛɛ nwonwa ankasa. Wɔn a wodii walnuts no huu sɛ wɔn srade pa (HDL srade) dodow kɔɔ soro na wɔn srade bɔne (LDL srade) dodow so tew bɛyɛ 10% .
Almonds - a Vitamin E pii wom
Almond yɛ super nut foforo a ɛwɔ akwahosan mu mfaso pii. Te sɛ nnuaba afoforo no, protein, fiber, srade a ahoɔden wom, ne mineral pii wom. Nea ɛka ho no, vitamin E , ade a ano yɛ den a ɛko tia ɔyare mmoawa no dɔɔso wɔ almond mu.
Nhwehwɛmufo bi maa nnipa kuw bi a srade dɔɔso wom almond nsa biako da biara asram abiɛsa. Nea efii mu bae ne sɛ wɔn srade bɔne (LDL) so tew 4.4%. Wɔn a wodii almond nsa abien no huu sɛ wɔn LDL dodow so tew kɛse 9.4%! Saa na ebetumi ayɛ nea mfaso wɔ so sɛ wubedi almond kakraa bi da biara.
Nnuadewa afoforo a ahoɔden wom
Wɔ walnuts ne almonds akyi no, FDA agye atom sɛ nnuaba te sɛ peanuts, hazelnuts, pecans, ne pistachios nso ye ma koma no yiye. Momma yɛnhwɛ mfaso a ɛwɔ saa nnuaba yi kakraa bi so ntɛm ara.
| Nut type | Akwahosan mu mfaso titiriw |
|---|---|
| Walnuts a wɔde yɛ aduan | Omega-3 a ɛdɔɔso yiye. Ɛtew srade bɔne (LDL) ne triglycerides so. |
| Almond a wɔde yɛ aduan | Vitamin E, fiber, ne srade a ahoɔden wom pii wom. Ɛtew srade bɔne (LDL) dodow so kɛse. |
| Pecans a wɔde yɛ nneɛma | Ɛtew srade bɔne (LDL) ne triglycerides so, na ɛma srade pa (HDL) dodow kɔ soro. |
| Atoko a wɔde yɛ atoko | Protein pii wom. Srade a ɛma koma nya ahoɔden wɔ mu. (Paw wɔn a wɔmfa nkyene ne ngo nka ho). |
Nanso, wɔmfa Brazil nnuaba, macadamia nnuaba, ne cashew nnuaba nka FDA akwahosan ho asɛm no ho efisɛ srade dɔɔso kakra. Nanso, sɛ wɔde toto ho a , wɔda so ara tumi de akwahosan mu mfaso horow bi ma.
Yɛbɛyɛ dɛn de nnuaba ahorow yi aka yɛn aduan ho?
Ɛnyɛ den sɛ wode nnuaba bɛka wo da biara da aduan ho. Wubetumi atɔ wɔn a wɔatow atopae wɔ aguadidan kɛse mu. Ahosiesie titiriw biara nni hɔ a ɛho hia.
- Di bɛyɛ nsa biako da biara sɛ aduan.
- Fa kakraa bi petepete wo salad, w’anɔpa oats, anaa wo yogurt so.
- Wubetumi nso de aka nneɛma te sɛ pasta salad ho.
Nanso ade a ɛho hia sen biara wɔ ha ne sɛ:
Aduan ho abenfo si so dua sɛ: “Sɛ worepaw nnuaba a, hwɛ hu sɛ wobɛpaw nea wɔannoa ne nea nkyene nnim .” Nnuadewa a wɔde ɛwo a wɔayam, wɔde chocolate akata so, ne asikre a wɔde akata so de calories ne asikre a ɛho nhia ka wo nipadua ho, na ɛtew akwahosan mu mfaso a ɛwɔ so no so.
Dodow ahe na ɛsɛ sɛ wudi da biara?
Ɛho nhia sɛ wudi nnuaba kotoku biako da biara na ama woanya akwahosan mu mfaso horow yi. Nsa biako da biara, bɛyɛ ɔuns 1 kosi 1.5 (bɛyɛ gram 28-42) dɔɔso. Protein ne fiber pii wɔ nnuaba mu, enti wobɛte nka sɛ wo ho ayɛ wo ma bere a woadi kakraa bi mpo no.
Enti, kae sɛ worennyɛ ntra so .
Ɔka sɛ: "Ɛmfa ho sɛnea nnuaba ye no, ahoɔdennuru nso dɔɔso. Sɛ wudi pii a, wubetumi ama wo mu duru ayɛ kɛse." Sɛ wo mu duru yɛ kɛse a, wobetumi apow mfaso a ɛwɔ nnuaba so a ɛma koma no.
Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wode nnuaba besi srade a ɛnyɛ papa a wudi (te sɛ srade a ɛyɛ den a wohu wɔ nam mu) ananmu. Saa kwan no so no, wubetumi anya mfaso a ɛwɔ nnuaba so a womfa calories foforo nka ho. Sɛ wowɔ ɔhaw bi te sɛ srade a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho.
Nkrasɛm a Wɔde Kɔ Fie
- Nnuadewa yɛ aduan a ɛsom bo a ɛtew srade bɔne (LDL) so na ɛbɔ koma akwahosan ho ban.
- Sɛ wodi nnuaba nsa biako (bɛyɛ gram 28-42) da biara a, ɛdɔɔso. Sɛ wudi pii sen saa a, ebetumi ama wo mu duru ayɛ kɛse.
- Sɛ woretɔ nnuaba a, paw nea wɔannoa/a nkyene nnim bere nyinaa, a wɔmfa nkyene, asikre, anaa nneɛma afoforo nka ho .
- Sɛ wode nnuaba besi srade a ɛnyɛ papa a ɛwɔ w’aduan mu ananmu a, wubetumi atwa so mfaso a woremfa calories foforo nka ho.
- Sɛ wowɔ aduruyɛ mu tebea biara a woadi kan anya a, ɛho hia yiye sɛ wubehu wo duruyɛfo ansa na woayɛ nsakrae a ɛte saa wɔ w’aduan mu.
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