Ɔkwan bɛn so na wobɛma wo ba no aduan a ɛkari pɛ? Akwan a ɛyɛ mmerɛw bi!

Sɛ́ ɛna anaa agya no, ebia wote nka sɛ wowɔ wo ba no aduan ho asɛyɛde kɛse, ɛnte saa? ‘So me ba no redidi yiye? So ɔrenya aduannuru a ohia?’ Nsɛmmisa te sɛ eyinom wɔ w’adwene mu bere nyinaa. Nokwarem no, aduan a ɛkari pɛ a wɔbɛma abofra no ho hia na ama wanyin, n’akwahosan, na wanya ahoɔden da mũ no nyinaa. Enti ɛnnɛ, momma yɛnka nea saa aduan a ɛkari pɛ yi yɛ, nea enti a ɛho hia ma mmofra, ne sɛnea wɔbɛma nnuan a wɔn ani gye ho no bi ayɛ nea ahoɔden wom kɛse mpo ho asɛm.

Dɛn ne Aduan a Ɛkari pɛ?

Sɛ yɛbɛka no tiawa a, aduan a ɛkari pɛ yɛ nea aduannuru atitiriw a yɛn mma nkumaa hia na ama wɔanyin yiye na wɔanya apɔwmuden, titiriw fiber ne protein , na wɔn ani gye ho sɛ wobedi no wom. Sɛ wonya abien no nyinaa a, wonya ahoɔden de di agoru, sua ade, na wɔpere wɔn ho da mũ no nyinaa. Sɛnea kar hia ngo pa na ama atumi atu mmirika no, saa ara na yɛn mma nipadua nso hia saa aduannuru yi.

Mfaso bɛn na ɛwɔ fiber so?

Afei hwɛ, saa nhama yi boa ma yɛn mma yafunu hyɛ ma. Afei wɔrenka sɛ ‘Ɔkɔm de me, maame’ anaasɛ wɔrenbisa nnuan a ɛnyɛ dɛ. Ɛnyɛ ɛno nko, saa fiber yi nso ma ɛyɛ mmerɛw ma wɔn sɛ wɔbɛkɔ aguaree, a ɛkyerɛ sɛ wɔrennya ɔhaw kakraa bi te sɛ akisikuru. Eyi ho hia mmofra nkumaa paa. Nnuadewa (sɛ nhwɛso no, karɔt, bankye, akutu), nnuaba (sɛ nhwɛso no, mango, banana, papaya), nhabannuru (sɛ nhwɛso no, akutu, kale), ne aburow a wɔayam (sɛ nhwɛso no, aburow a ɛyɛ bruu, oats) wɔ nhama pii.

Dɛn nti na protein ho hia saa?

Protein ho hia ma yɛn mmofra nkumaa nyin, ahoɔden, ne nipadua mu ahoɔden a ɛko tia nyarewa. Sɛnea birikisi ho hia na wɔde asi ofie no, saa ara na protein ho hia na nipadua no anyin na asiesie ne ho. Nam, mpataa, nkesua, nufusu ne nufusu (yogurt, cheese), chickpeas, green beans, lentils, ne soya wɔ protein pii. Ahoɔden a wonya fi saa nnuan yi mu no ne nea ɛma mmofra tu mmirika na wodi agoru da mũ nyinaa, sua ade yiye, na wonya apɔwmuden.

So ɛyɛ den sɛ wobɛkari pɛ wɔ adidi biara mu?

Sɛ yɛbɛka nokware a, mmɔden a wobɛbɔ sɛ wobɛhwɛ ahu sɛ aduan biara a wo ba bedi no kari pɛ 100% no betumi ayɛ asɛnnennen wɔ mmere bi mu. Yɛn mu biara nyɛ awofo a ɔyɛ super, ɛnte saa? Ɛtɔ da a, yɛwɔ adagyew, anaasɛ yɛn ba no mpɛ nnuan bi a ahoɔden wom, osu, anaa ɔtwe n’ani si baabi foforo. Nanso nea ɛho hia sen biara ne sɛ wubesusuw saa kari pɛ yi ho na woabɔ mmɔden sɛ wubenya bere biara a ɛbɛyɛ yiye. Mfa aduan biako pɛ a wubedi wɔ ha ne ha no nyɛ ade kɛse. Nea ɛho hia ne sɛ wobɛhwɛ ahu sɛ wo ba no benya aduannuru a ohia bere tenten. Ma wo bo nyɛ den, wubetumi ayɛ eyi! Nneɛma nketenkete betumi ama nsakrae kɛse aba.

Akwan a ɛyɛ mmerɛw a wobɛfa so de aduannuru aka wo ba ketewa no nnuan a n’ani gye ho ho

Yɛn mma ani gye nnuan bi ho. Nanso ebia ɛnyɛ bere nyinaa na saa nnuan no yɛ nea ahoɔden wom kɛse. Yɛrentumi mpow sɛ yɛbɛma wɔn saa nnuan no kɛkɛ, efisɛ wɔn anigye nso ho hia yɛn. Enti momma yɛnhwɛ sɛnea yebetumi ama wɔn nnuan a wɔpɛ no bi ayɛ nea ahoɔden wom na `apɔwmuden` kakra.

1. Sɛ wo ma me fried chicken anaa chicken nuggets...

Wo ba ketewa no ani gye ho sɛ obedi akokɔ a wɔayam anaa akokɔ asinasin a wɔayam, ɛnte saa? Ɛnyɛ adwene pa sɛ wode eyinom bɛma wɔn bere nyinaa, efisɛ srade pii wom. Nanso sɛ wubetumi de nhama kakra aka ho bere ne bere mu a, ɛbɛyɛ papa dɛn? Susuw ho hwɛ, ɛbɛma aduannuru a ɛwɔ aduan no mu no ayɛ kɛse, ahyɛ wo yafunu ma kakra, na ɛbɛtew nkɛntɛnso a saa aduan a srade wom no nya so kakra.

"Nneɛma kakraa bi a wubetumi asɔ ahwɛ ni:"

• Apɔw-mu-teɛteɛ kakraa bi: Sɛ wode gu nkyene nsu kakra mu a, ɛrenyɛ tuntum, na ɛyɛ dɛ.
• Karɔt anaa celery dua: Wɔde anigye bedi eyinom bere a woatwitwa ayɛ no nnua fɛfɛ na wode ahyɛ mu kakra asom no.
• Nnuadewa foforo biara a wo ba ani gye ho: kukuruku asinasin, bankye a wɔanoa abien anaa abiɛsa, anaa kabege ahaban asinasin mpo ye.

"Sɛ wode biribi ketewaa bi te sɛ eyi ka ho a, abofra no nya anigye sɛ odi saa `(nuggets)` no, na wo nso wote asomdwoe nka, ɛnte saa?"

2. Dɛn na wubetumi de French fries ayɛ?

Sɛ yɛka sɛ `french fries` a, ɛnyɛ mmofra nkumaa nko na wɔpɛ, na mmom yɛdɔ no nso. Nanso mpɛn pii no, starch (`carbohydrate`) ne ngo nkutoo na ɛwom. Enti sɛ wubetumi de biribi a protein pii wom aka ho a, ɛsom bo paa. Protein na ɛma wonya ahoɔden a wohia wɔ da no mu, na ntini no nyin.

"Nhwɛso ahorow bi ni:"

• Biribi te sɛ chickpeas: Noa na fa nkyene ne ɛmo kakra gu mu. Anaasɛ `(tofu a wɔato)` a wɔakyekyɛm.
• Akokɔ nufu anaa sanku: Wɔnoa, wɔayam, anaa wɔde ma sɛ curry ketewaa bi. Nam a wɔayam, nam a wɔayam, anaa mprako nam mpo (sɛ wo ba no bedi na nyamesom mu anohyeto biara nni hɔ a) ye.
• Sɛ́ ɛyɛ ɛmo a wɔanoa, omelet, anaa ɛmo a wɔayam no: Nkwaa yɛ aduan pa a protein ahyɛ mu ma. Ɛnyɛ den nso sɛ wɔbɛyɛ.
• Tuna mpataa, sardines: Sɛ ɛba wɔ toa mu a, paw nea nkyene kakraa bi na ɛwom. Anaasɛ mpataa a aka a efi da a edii ɛno anim no mpo ye.

"Ɛdenam nsakrae ketewaa bi a wobɛyɛ te sɛ eyi so no, wubetumi de aduannuru kakra aka saa `(french fries)` aduan no ho. Afei ɛrenyɛ ``calories hunu`` kuw bi kɛkɛ."

3. Sɛ wode deli nam reyɛ sandwich a...

Sandwich yɛ aduan a ɛyɛ ntɛm na ɛnyɛ den ma mmofra a wɔadu sukuu mfe so. Yɛtaa de deli nam (te sɛ soseji ne ham) di dwuma ma eyi. Sɛ wode eyinom resom a, ɔkwan a eye sen biara a wobɛfa so de nhama aka ho ne sɛ wode abodoo a wɔde aburow ayɛ anaasɛ aburow a wɔayam no yiye bedi dwuma. Eyinom mu ahoɔdennuru dɔɔso na asikre kakraa bi na ɛwom.

"Nanso mmofra binom pɛ paanoo fitaa. Sɛ ɛte saa a, wubetumi de nhabannuru bi te sɛ eyinom aka ho de fiber aka ho:"

• Lettuce anaa spinach ahaban: Eyinom yɛ fiber ne vitamin fibea pa.
• Tomato anaa kukuruku kakraa bi: Eyinom ma aduan no yɛ dɛ na ɛyɛ nwini foforo.
• Karɔt a wɔayam no bi: Kɔla no yɛ fɛ na ahoɔden wom.

"Sɛ wode nhabannuru a ɛyɛ kɔla te sɛ eyi ka ho a, sandwich no yɛ fɛ, ɛyɛ dɛ, na ahoɔden wom! Abofra no di nhabannuru a onnim mpo."

4. Sɛ woresom pasta ahorow te sɛ macaroni ne noodles...

Sɛ woka macaroni ne cheese, pasta, anaa noodles biara ho asɛm a, wo mma nkumaa no ano yɛ nsu, ɛnte saa? Sɛ woreyɛ eyinom a, wubetumi atwitwa nhabannuru a wɔpɛ no bi na woakanyan mu Anaasɛ, wubetumi de nhabannuru a wɔayam bi aka ho. Eyi bɛma wɔde fiber ne vitamin ahorow bi aka ho.

"Sɔ nhabannuru ahorow yi hwɛ:"

• Broccoli anaa cauliflower: Twitwa mu nketenkete, noa, na fa ka ho.
• Nsenia: Twitwa mu nketenkete na fa ngo kakra fra mu.
• Ayɛyɛde ne galik: Fa gu ngo no mu na hyew kosi sɛ ɛbɛyɛ sika kɔkɔɔ, na fa ka ho ma ɛyɛ dɛ na ɛyɛ huam.
• Ɛmo: Ɛmo a ɛyɛ kɔla (kɔla, kɔkɔɔ, ahabammono) yɛ fɛ na vitamin C nso pii wom.
• Zucchini anaa squash kɔkɔɔ: Wobetumi nso atwitwa eyinom mu nketenkete na wɔde aka ho.
• Karɔt, leeks: Fa gu kyɛnsee no mu.

"Fa no sɛ, sɛ wo ba de nhabannuru bi ka macaroni a n'ani gye ho ho te sɛ eyi a, ɔredi nhabannuru a onnim na ɔrenya aduannuru. Sɛ wode kyiisi ka ho a, wubetumi atew so kakra na wode nhabannuru pii aka ho."

Susuw ho hwɛ: Aduan ahorow a egu ahorow ho hia!

Nea ɛka kari pɛ a yɛaka ho asɛm wɔ atifi hɔ no ho no, nnuan ahorow a wɔde ma abofra nso ho hia yiye. Sɛ wokɔ so ma aduan koro no ara a, ebia abofra no ani rennye ho, na nipadua no rennya aduannuru ahorow. Ɛte sɛ nea sɛ wowɔ kɔla biako pɛ wɔ paint adaka mu a, wuntumi ntwe mfonini fɛfɛ bi.

Enti bɔ mmɔden sɛ wode nhabannuru, nnuaba, aburow, nam, mpataa, ne nnuaba ahorow pii bɛka wɔn aduan ho sɛnea wubetumi. Ɛyɛ adwene pa nso sɛ wobɛma wɔahu nneɛma foforo a wɔpɛ ne nnuan foforo. Sɛ mfiase no wɔn ani nnye ho mpo a, ɛbɛyɛ wɔn su sɛ wobedi no nkakrankakra. Nya abotare na bɔ mmɔden.

Bere bɛn na ɛsɛ sɛ wohwehwɛ aduruyɛ mu afotu?

Sɛ wowɔ adwenem naayɛ anaa nsɛmmisa bi wɔ wo ba no adidi ho su, onyin (so ɔrenyin anaa ɔreyɛ kɛse), anaa aduan a ɔpɛ ho a, ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wo ne wo ba no mmofra oduruyɛfo bɛkasa. Obetumi de afotu a ɛfata ama wo ba no, na sɛ ɛho hia a, wayɛ sɔhwɛ ahorow.

"Ɛtɔ da bi a wo duruyɛfo betumi de wo akɔma aduan ho ɔbenfo a wɔakyerɛw ne din. Wobetumi ahwɛ wo ba no aduannuru ahiade mu kɔ akyiri na wɔaboa wo ma woayɛ aduan ho nhyehyɛe. Wobetumi nso akyerɛkyerɛ wo aduannuru afoforo a wɔde besi nnuan a wo ba no mpɛ ananmu."

"Enti, a wunkura asɛmmisa biara wɔ w'adwene mu no, ntwentwɛn wo nan ase sɛ wobɛhwehwɛ aduruyɛ mu afotu sɛ ɛho hia a, ɛyɛ? Ɛyɛ sika kɛse a wubetumi de ahyɛ wo ba no daakye a ahoɔden wom mu."

Enti, momma yɛnkae nea yɛkaa ho asɛm no? (Nkrasɛm a Wɔde Kɔ Fie)

Ɛwom sɛ ɛtɔ mmere bi a aduan a ɛkari pɛ a ahoɔden wom a wɔde bɛma abofra betumi ayɛ te sɛ nea ɛyɛ den de, nanso ɛnyɛ nea entumi nyɛ yiye. Nsakrae nketenkete a ɛnyɛ den betumi ama nsakrae kɛse aba.

• Fiber ne protein te sɛ yɛn mmofra nkumaa nnamfo paa. N’abien nyinaa ho hia paa ma wɔn nyin, wɔn ahoɔden, ne wɔn ahobammɔ fi nyarewa ho.
• Ɛnsɛ sɛ woyɛ 100% consistent wɔ adidi biara mu. Nea ɛho hia ne sɛ wobɛbɔ mmɔden sɛnea wubetumi biara. Mma ɛnhaw wo sɛ wobɛyera da koro anaa nnanu.
• Fa nhabannuru, nnuaba, ne nnuan a protein wom kakraa bi ka wo ba no nnuan a n’ani gye ho ho. Eyi bɛboa wɔn ma wɔanya aduannuru a wɔrenhu mpo. Ɛte sɛ nea woreyɛ biribi pa wɔ kokoam.
• Susuw nnuan ahorow a egu ahorow ho nso. Sɛ́ anka wode ade koro bɛma no, ma wo ba no nhu nneɛma a ɛsono nea ɔpɛ ne ne kɔla ahorow.
• Sɛ wowɔ nsɛmmisa anaa adwenem naayɛ bi a, kɔ mmofra oduruyɛfo anaa aduan ho ɔbenfo a wɔakyerɛw ne din. Ɛno bɛma woanya akwankyerɛ a ɛfata.

Enti, ɛmmra sɛ wubenya ahoɔden de asiesie nnuan a ahoɔden wom a wo ba betumi de ɔdɔ, anigye, ne anigye adi! Kae sɛ anammɔn nketenkete betumi ama nsakrae kɛse aba. Ahofama a wohyɛ no som bo ma wo ba no nkwa nna nyinaa.

` Aduan a ɛkari pɛ, mmofra aduan pa, fiber, protein, aduan a ahoɔden wom, mmofra aduan, aduan pa ho afotu