Ebia woate aduan ahorow nyinaa ho asɛm nnansa yi a ɛkyerɛ sɛ ɛboa wo ma wo mu duru so tew. Nea wɔka ho asɛm kɛse no mu biako ne Paleo Diet. Saa aduan yi akyi a wubedi no betumi aboa wo ma wo mu duru so atew denam nam, mpataa, nnuaba, nhabannuru, ne nnuaba a ɛnyɛ den pii a wubedi, ne carbohydrates, asikre, ne nnuan a wɔayɛ no foforo a wobɛtew so. Nanso asɛmmisa no ne sɛ, ɔkwan bɛn so na Paleo aduan no ka wo srade dodow? Momma yɛnhwehwɛ ho nsɛm pii.
Nea edi kan no, momma yɛnte saa srade a ɛyɛ ‘papa’ ne ‘bɔne’ yi ase.
Sɛ woka srade ho asɛm a, ebia woate ahorow abien ho asɛm: ‘srade pa’ ne ‘srade bɔne’. Ma yɛnhwɛ nsonsonoe a ɛda abien no ntam.
- LDL (Low-Density Lipoprotein) anaa srade ‘bɔne’: Sɛ yɛbɛka no tiawa a, eyi ne yɛn tamfo. Sɛ LDL srade dodow kɔ soro a, efi ase kɔhyɛ yɛn mogya ntini no afasu so te sɛ srade. Fa no sɛ efĩ a ɛreboaboa ano wɔ nsu paipu mu. Wɔ aduruyɛ mu no, yɛfrɛ eyi atherosclerosis . Sɛ mogya ntini mu siw wɔ saa kwan yi so a, asiane a ɛwɔ hɔ sɛ obi benya nyarewa a emu yɛ den te sɛ komayare ne akisikuru no kɔ soro kɛse.
- HDL (High-Density Lipoprotein) anaa srade ‘pa’: Oyi ne yɛn adamfo. HDL fa LDL srade bɔne a ayɛ kɛse wɔ wo mogya ntini mu no na ɛde kɔ mmerɛbo no mu ma ɛbubu. Eyi kyerɛ sɛ sɛ HDL dɔɔso wɔ wo nipadua mu a, ɛkyerɛ sɛ wɔabɔ wo ho ban afi asiane a ɛwɔ hɔ sɛ wubenya komayare ne akisikuru ho.
Wɔ abien yi akyi no, biribi nso wɔ hɔ a wɔfrɛ no triglycerides . Eyinom ne srade ahorow a abu so wɔ yɛn nipadua mu. Sɛ wo triglyceride dodow dɔɔso, na wo LDL dodow nso dɔɔso (anaasɛ wo HDL dodow sua) a, asiane a ɛwɔ hɔ sɛ srade bɛto wo mogya ntini mu no kɔ soro.
Dɛn na yedi na yenni wɔ ‘Paleo Diet’ no so?
Momma yɛnhwɛ nea nnipa a wɔdi Paleo aduan taa di ne nea wonni no yiye. Eyi bɛma woanya nea wobɛhwɛ kwan ho adwene pa.
| ✅ Nneɛma a wɔkamfo kyerɛ sɛ ɛsɛ sɛ wodi | ❌ Nneɛma a ɛsɛ sɛ yɛkwati |
|---|---|
| Nnuaba ne nhabannuru a wɔayɛ no foforo | Aburow (awi, oats, atoko) . |
| Nnuadewa ne ngo a wonya fi nnuaba mu (e.g. ngodua ngo, walnut ngo) . | Atoko (ban, atoko, atoko, akutu) . |
| Nam a ɛnyɛ den (titiriw nea wɔde sare ayɛ) . | Nufusu ne nufusu mu nneɛma (yogurt, cheese) . |
| Mpataa a Omega-3 srade pii wom (salmon, mackerel, herring, tuna) . | Asikre a wɔayɛ no yiye |
| Nkwaa a wɔde yɛ nkesua | Nkyene (a wɔde di dwuma dodo) . |
| Akiten | |
| Nnuan a wɔayɛ no yiye |
Sɛ yɛhwɛ no saa kwan yi so a, mfaso pii wɔ nipadua no so fi nneɛma a wɔde ayɛ nneɛma a etwitwa na edi abɔde mu nnuan pii mu:
- Mu duru a ɛso tew.
- Asikre dodow a ɛwɔ mogya mu a wɔbɛhwɛ so.
- Mogya mmoroso a wɔhwɛ so.
- Triglyceride dodow a ɛso tew.
- Tumi a wotumi di aduan ho akɔnnɔ ho dwuma yiye.
Enti, sɛ wɔka eyinom nyinaa bom a, ɛsɛ sɛ wɔtew srade dodow so, ɛnte saa? Mmuae ankasa ne sɛ: "Ebia ɛbɛyɛ anaasɛ ɛnyɛ saa."
Dɛn nti na mmuae biara nni hɔ a emu da hɔ?
Ade titiriw nti a ɛte saa ne sɛ ‘Paleo aduan’ nyɛ biribi a obiara di akyi pɛpɛɛpɛ. Nsonsonoe kɛse wɔ sɛnea obiara di saa aduan yi akyi no mu.
Ɛnyɛ obiara ‘Paleo’ aduan na ɛyɛ pɛ.
Nnipa binom di paleo aduan a srade nnim na carbohydrates dɔɔso kakra akyi (e.g., nnuaba ne nhabannuru pii, nam kakraa bi). Afoforo nso di aduan a srade pii wom, a carb kakraa bi na ɛwom akyi (sɛ nhwɛso no, nam kɔkɔɔ ne ngo pii). Enti ebia ɛsono nkɛntɛnso a saa nnuan abien yi nya wɔ srade so.
Srade a Ɛdɔɔso Ho Ɔhaw no
Paleo aduan no nsiw nam kɔkɔɔ te sɛ nantwinam ne mprako nam a wobedi ano . Srade a ɛyɛ dɛ pii wɔ saa nam yi mu . Esiane sɛ wɔde srade a ɛdɔɔso abata srade a ɛdɔɔso ho nti, ahyehyɛde ahorow te sɛ Amerika Koma Fekuw kamfo kyerɛ sɛ di wo da biara da calories a ennu 6% a efi srade a ɛdɔɔso mu. Ɛno yɛ bɛyɛ gram 11-13 da biara ma onipa a ɔte ase. Wubetumi adu saa gyinabea yi ho ntɛmntɛm yiye.
Hia a ɛho hia sɛ wɔde fiber di dwuma
Fiber ho hia yiye na ama srade a ɛwɔ nipadua no mu no so atew. Fiber wɔ afifide mu nnuan mu kɛse. Esiane sɛ Paleo aduan no mfa aburow ne atoko nka ho nti, ebia nnipa binom bɛtew fiber a wodi so.
Ano aduru a eye sen biara ne sɛ wode nhabannuru pii bɛka w’aduan ho sɛnea wubetumi, a vitamin, mineral, ne fiber pii wom . Carbohydrates a ɛyɛ den wɔ eyinom mu. Eyinom yɛ soronko koraa wɔ carbohydrates a ɛnyɛ den te sɛ asikre ho. Sɛ obi di asikre pii a, ebetumi ama srade a ɛwɔ nipadua mu no akɔ soro.
Dɛn na nhwehwɛmu no ka?
Nokwarem no, nea afi nhwehwɛmu a wɔyɛe wɔ eyi ho no adi afra.
- Wɔ nhwehwɛmu ketewaa bi mu no, nnipa a wodii Paleo aduan no akyi adapɛn 10 no srade bɔne (LDL) ne srade nyinaa dodow kɔɔ soro kakra.
- Nanso nhwehwɛmu afoforo ada no adi sɛ Paleo aduan no betumi ama srade pa (HDL) dodow akɔ soro na asikre dodow a ɛwɔ mogya mu no so atew. Eyi nso boa ma mogya ntini a ɛsɛe no so tew.
Sɛ yɛbɛka no tiawa a, sɛnea saa aduan yi ka wo srade a ɛwɔ wo srade mu no gyina w’awosu mu nneɛma, apɔw-mu-teɛteɛ dodow a woyɛ, ne srade ne nhama dodow a ɛwɔ nnuan a wudi mu so .
"Yɛrentumi nnya nwiei pintinn wɔ eyi ho. Ɛho hia sɛ wɔyɛ nhwehwɛmu pii wɔ nkɛntɛnso a saa aduan yi nya bere tenten no ho. Enti nyansa wom sɛ wobɛhwehwɛ aduruyɛ mu afotu ansa na woafi adidi a ɛte sɛɛ ase, titiriw sɛ wowɔ srade ho haw bi a."
Dɛn na ɛsɛ sɛ meyɛ?
Sɛ wo dwene wo srade dodow ho, anaasɛ woresusuw ho sɛ wubefi ase adi aduan te sɛ Paleo a, ade a ɛho hia sen biara a ɛsɛ sɛ woyɛ ne sɛ wo ne w’abusua oduruyɛfo anaa aduan ho ɔbenfo bɛkasa.
Wobetumi agyina w’akwahosan ho abakɔsɛm, srade a ɛwɔ wo mu mprempren, ne w’asetra kwan so akyerɛ wo kwan wɔ nea eye ma wo ho. Kae sɛ ɛnyɛ nea ɛho hia ne sɛ wubedi aduan a aba so akyi, na mmom wobɛhwɛ w’akwahosan nyinaa so. Sɛ wodi aduan pa aApɔw-mu-teɛteɛ a wobɛyɛ no daa nso bɛma woanya ahoɔden kɛse wɔ akwantu yi mu.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛwom sɛ Paleo Adidi no betumi ama wɔanya mfaso te sɛ mu duru a ɛso tew de, nanso nkɛntɛnso a ɛwɔ srade so no betumi ayɛ soronko wɔ onipa biara ho.
- Srade ne fiber dodow a wudi no ka wo srade dodow tẽẽ. Tew nam kɔkɔɔ so na di nhabannuru pii.
- Ansa na wubefi adidi biara ase no, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa, titiriw sɛ wowɔ tebea bi te sɛ srade, asikreyare, anaa komayare a.
- Apɔw-mu-teɛteɛ ne asetra a ɛkari pɛ ho hia ma akwahosan sen aduan biara.
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