Nneɛma a ɛsɛ sɛ wuhu fa srade ho! Papa? Nyɛ? Momma yɛnkasa!

Nnipa binom suro kakra bere a wɔte asɛmfua srade no, ɛnte saa? Wɔn bi wɔ hɔ a wosusuw sɛ, "Oh, srade nyɛ papa sɛ wobedi, enye ma nipadua no." Nanso so srade ho hia yɛn nipadua ankasa, anaasɛ ɛyɛ biribi a ɛsɛ sɛ yɛtwe yɛn ho fi ho ankasa? Bra, ɛnnɛ yɛbɛka saa asɛmti yi a wɔfrɛ no Sradeɛ yi ho asɛm wɔ ɔkwan tiawa bi so a wobɛtumi ate aseɛ.

Dɛn ne srade?

Sɛ yɛbɛka no tiawa a, srade yɛ aduannuru a ɛho hia ma yɛn nipadua. Sɛnea yehia birikisi ne semɛnte na yɛatumi asi yɛn afie no, saa ara na srade ho hia na ama yɛatumi akyekye nkwammoaa mu ntini, ayɛ ntini mu ntini wɔ amemene no mu, na yɛatumi ayɛ hormone ahorow. Nea ɛka ho no, srade nso yɛ adwuma sɛ pɛtro ma yɛn nipadua nya ahoɔden. Fa no sɛ, sɛ yɛamfa srade a yedi no nyɛ ahoɔden ntɛm ara anaasɛ yɛmfa nkyekye yɛn nipadua a, yɛn nipadua no de sie srade nkwammoaa mu. Eyi te sɛ nipadua no a ɛkora srade so de hwɛ kwan sɛ daakye aduan ho yɛ na.

Nanso, te sɛ biribiara , srade pii betumi apira nipadua no. Nanso, srade ahorow bi wɔ hɔ a eye ma yɛn akwahosan paa. Akyinnye biara nni ho sɛ ɛsɛ sɛ wɔde srade pa yi ka aduan a ahoɔden wom ho.

Dɛn ne srade afã bɔne?

Ɛwom sɛ srade tumi ma aduan yɛ dɛ, ɛyɛ huam, na ɛyɛ dɛ de, nanso ahoɔdennuru a ɛwom nso dɔɔso yiye. Enti, sɛ wokɔ so di nnuan a srade pii wom a, ebia ɛho behia sɛ wuhyia akwahosan ho haw pii. Ne titiriw no, sɛ ɛba yɛn mmofra nkumaa ne mmabun so a, wonya wɔn srade dodow no ara fi nnuan a wɔayam no ntɛmntɛm, nnuan a wɔayam, ne nnuan ahorow a wɔakyekyere mu. Nea ɛka ho no, wɔde srade nso ka nipadua no ho fi nneɛma te sɛ nufusu a wɔayam, kyiisi, krim, ne nufusu a srade pii wom te sɛ bɔta, bacon, soseji, ne nantwinam a wɔatwitwa a srade wom mu.

Mpɛn pii no, srade pii betumi ayɛ adidibea ne aduan a wɔde kɔ baabiara sen aduan a wɔtaa noa wɔ fie. Nnuan a wɔayam no mu den ne nnuan a srade wom sen biara. Ɛtɔ da bi a, yenhu sɛ srade ahintaw wɔ creamy sauces, cheesy sauces, anaa buttery sauces anaa dressings mu. Susuw srade dodow a ɛwɔ bagel anaa aburow a wɔayam a wotɔ wɔ sotɔɔ mu mu no ho hwɛ!

Enti, dɛn nti na srade ahorow bi ye ma akwahosan?

"Ɛnde dɛn nti na nnuruyɛfo ka sɛ srade ahorow bi ye?" Ebia wubebisa. Yiw, srade a ahoɔden wom ho hia kɛse ma mmofra nkumaa ne yɛn a yɛyɛ mpanyimfo nso. Saa srade pa yi ho hia titiriw ma mmofra nkumaa nyin ne wɔn nyin, ne amemene no nkɔso a ɛfata.

Ɛnyɛ sɛ srade ma yɛn nipadua nya ahoɔden nko, na mmom ɛwɔ mfaso afoforo pii a ɛho hia nso:

• Vitamin a srade wom ho hia ma yɛn nipadua.– Ɛno kyerɛ sɛ ɛboa ma wɔtwe vitamin A, D, E, ne K. Sɛ saa vitamin ahorow yi bɛkɔ nipadua no mu a, ɛsɛ sɛ srade bi wɔ nnuan a yedi mu.
• Wɔyɛ adwuma sɛ nneɛma a ɛkyekyere hormone ahorow .
• Ɛho hia paa ma amemene akwahosan.
• Ɛma obi te nka sɛ ne ho ayɛ mã bere a wadidi awie no, na ɛtew asiane a ɛwɔ hɔ sɛ obi bedidi boro so no so.

Srade yɛ ahoɔden fibea kɛse. Nanso ma ade biako ntra w’adwenem. Sɛ wɔde toto carbohydrates anaa protein ho a, srade dodow koro no ara wɔ calories dodow mmɔho abien. Sɛ nhwɛso no, srade gram 1 wɔ calories 9. Nanso calories 4 pɛ na ɛwɔ carbohydrates anaa protein gram 1 mu.

Srade ahorow bɛn na ɛwɔ aduan mu?

Okay, enti afei momma yɛnhwɛ srade ahorow atitiriw a ɛwɔ nnuan mu. Eyinom a wunim no bɛboa wo ma woapaw nnuan a wunim. Srade ahorow atitiriw abiɛsa na ɛwɔ hɔ:

1. Srade a enni mu - te se adamfo pa!

Saa srade yi wɔ afifide mu nnuan ne mpataa mu kɛse. Mpɛn pii no, ɛnyɛ nea epira koma no, na ɛtɔ mmere bi a wɔka sɛ so wɔ mfaso ma koma no akwahosan . Wɔsan kyekyɛ srade a enni mu mu akuw abien:

• Srade a ɛnyɛ den: Eyinom wɔ avocado, nnuaba te sɛ atoko bɔta, almond, pecan, ne ngo te sɛ ngodua ngo, atoko ngo, ne canola ngo mu.
• Srade a ɛnyɛ den pii: Eyinom wɔ afifide mu ngo pii te sɛ atoko ngo ne soyabean ngo mu. Srade soronko bi a ɛka saa kuw yi ho ne omega-3 srade. Eyinom wɔ mpataa a srade wom te sɛ salmon ne tuna, walnuts, ne flax aba mu. Eyinom ye ma yɛn amemene ne yɛn koma paa.

2. Saturated fats - hwɛ yie!

Wohu saa srade yi kɛse wɔ nam (titiriw nam kɔkɔɔ), ne mmoa nneɛma te sɛ bɔta, shortening, srade, kyiisi, nufusu a wɔayam, ne cream mu. Srade a ɛyɛ dɛ nso dɔɔso kakra wɔ akutu ngo mu. Sɛ wodi srade pii a, ebetumi ama mogya mu srade dodow akɔ soro na ama asiane a ɛwɔ hɔ sɛ obi benya komayare no ayɛ kɛse. Enti eye sɛ wubedi eyinom wɔ ɔkwan a ɛfata so.

3. Trans fats - twe wo ho fi eyinom ho!

Eyi ne srade ko a ɛsɛ sɛ yɛhwɛ yiye wɔ ho. Ebia stick margarine ahorow bi, nnuan a wɔtɔn te sɛ krak, nneɛma a wɔato, ne nnuan bi a wɔayam a wɔtɔn no bi wɔ saa trans srade yi . Trans srade yɛ srade a wɔde ahyɛ afifide mu ngo mu denam hydrogen a wɔde ka ho (adeyɛ bi a wɔfrɛ nohydrogenation), srade a wɔde ayɛ a wɔyɛ ma ɛyɛ den wɔ dan mu hyew mu. Trans srade ma srade bɔne a ɛwɔ yɛn mogya mu no kɔ soro, ɛma srade pa a ɛwɔ yɛn mogya mu no so tew, na ɛma asiane a ɛwɔ hɔ sɛ yebenya komayare no yɛ kɛse. Mprempren, wɔ aman pii mu no, ɛsɛ sɛ ɛho hia sɛ wɔka trans srade ho asɛm wɔ nnuan a wɔakyerɛw so. Afei nso, nnwumakuw pii a wɔyɛ nnuan ayɛ nneɛma bi de ayi trans srade afi wɔn nneɛma mu. Eyi yɛ ade pa ankasa!

Ɔkwan bɛn so na mibu srade ho nsɛm a ɛwɔ nnuan ho nkrataa so?

Ebia woahu "Nutrition Facts" a wɔakyerɛw so wɔ nnuan biara a wɔakyekyere a wobɛtɔ afi sotɔɔ mu no akyi. Ɛkyerɛ srade a ɛwɔ aduan mu nyinaa, srade a ɛyɛ den, ne trans srade dodow a ɛwɔ aduan biako mu no pefee. Nanso ɔhaw a ɛwɔ eyi mu ne sɛ ɛnyɛ den sɛ yebetumi adi pii asen "serving size" a wɔakyerɛw wɔ krataa no so no. Sɛ nhwɛso no, ɛwom mpo sɛ atoko a wɔayam no packet biako ka sɛ chips 12 wɔ "serving" biara mu de, nanso yɛtaa kowie sɛ yedi packet no bɛyɛ fã prɛko pɛ, ɛnte saa? Afei srade dodow a yedi ankasa no boro nea ɛwɔ krataa no so no so koraa .

Sɛ woreka srade a ɛwɔ nnuan a wɔde ahyɛ mu ho asɛm a, ebia woahu nsɛmfua te sɛ "srade a enni mu," "srade a sua," "srade a ɛso atew," ne "hare" anaa "lite." Aban no wɔ mmara pɔtee bi a wɔde bedi dwuma wɔ saa nsɛmfua yi mu. Sɛnea mmara no kyerɛ no:

• Nnuan a wɔakyerɛw so sɛ "srade nnim" no ntumi nkura srade a ɛboro gram 0.5 wɔ aduan biara mu.
• Ɛsɛ sɛ nnuan a wɔakyerɛw so sɛ "srade sua" no wɔ srade gram 3 anaa nea ennu saa wɔ aduan biara mu.
• Ɛsɛ sɛ nnuan a wɔakyerɛw so sɛ "hare" (lite) no srade sua 50%, anaasɛ calories a ɛba fam nkyem abiɛsa mu biako, sen aduan a wɔde di dwuma daa no.
• Ɛsɛ sɛ nnuan a wɔakyerɛw so sɛ "srade a wɔatew so" no srade sua 25% sen nea wɔde di dwuma daa no.

Nanso biribi ketewaa bi a ɛsɛ sɛ yɛma ɛtra yɛn adwenem ni. Ebia na nnuan a wɔakyerɛw so sɛ "light" (lite) ne "reduced-fat" no de asikre aka ho na ama ayɛ dɛ. Afei nso, sɛ mfitiase, ade a wɔde yɛ daa no srade dɔɔso yiye a, ebia srade pii da so ara wɔ saa "a wɔatew so" yi mu. Enti nyansa wom sɛ wobɛkenkan nea wɔakyerɛw so no yiye ansa na woasi gyinae.

Srade ahe na mmofra nkumaa hia?

Srade ne srade yɛ nneɛma abien a edi dwuma titiriw wɔ amemene no nyin mu, titiriw wɔ mmofra nkumaa mu. Enti, srade a ahoɔden wom yɛ ade titiriw wɔ abofra aduan a ɛkari pɛ mu. Ɛnyɛ adwene pa sɛ wobɛto wɔn ano hye dodo anaasɛ wobɛtwa wɔn afi aduan no mu koraa.

Mma srade a ɛwɔ aduan mu no ano hye, titiriw ma nkokoaa a wonnii afe biako.Srade ho hia na ama wɔn nyin ntɛmntɛm na wɔn amemene nyin. Wɔ mmofra a wɔadi boro mfe 2 aduan mu no, ɛyɛ adwene pa sɛ wobɛbɔ mmɔden sɛ wobɛma calories dodow a efi srade a ɛyɛ den mu no ayɛ nea ennu 10% wɔ calories a wodi da biara da nyinaa mu.

Ɔkwan bɛn so na wobedi srade so wɔ da biara da asetra mu?

Ebia ebedu saa bere yi no woate ase sɛ srade a ɛfata ne dodow a ɛfata a wubedi ho hia yiye ma asetra a ahoɔden wom. Nanso, nokwasɛm ne sɛ, yɛn mma pii (na ɛtɔ mmere bi a yɛn ankasa) di srade pii. Eyi ma obi mu duru yɛ kɛse a ɛho nhia. Sɛ wo mu duru yɛ kɛse dodo a, ɛda adi sɛ wubenya nyarewa ahorow bi a entumi nkɔ nnipa mu te sɛ srade a ɛdɔɔso, mogya mmoroso, ne asikreyare.

Enti, akwan tiawa bi a wobɛfa so aboa wo ma woadi srade so na woadi aduan pa ni:

• Fa nnuan pii a srade nnim fi awosu mu – kyerɛ sɛ , nnuaba a wɔayɛ no foforo, nhabannuru, atoko, aburow a wɔayam, nam a srade nnim, ne nufusu a srade nnim – ka wo mma aduan ho.
• Sɛ worenoa aduan a, paw srade a ahoɔden wom , te sɛ ngodua ngo ne canola ngo, na fa kakraa bi di dwuma sɛnea wubetumi.
• Fa protein ahorow ahorow ka w’aduan ho. Sɛ nhwɛso no, nam a ɛnyɛ den, akokɔ a wonni were, mpataa a Omega-3 (te sɛ salmon, mackerel, ne tuna) pii wom, ne protein a efi afifide mu te sɛ atoko, akutu, atoko, ne bankye a ɛyɛ ahabammono, ne nnuaba te sɛ soya, akutu, ne atoko yɛ nneɛma pa a wobetumi apaw.
• Sɛ worenoa nam, mpataa, ne nkokɔ a, fa akwan te sɛ grilling, roasting - wɔ rack so, anaa broiling mmom sen sɛ wobɛhyew no mu dɔ. Saa akwan yi tew calories so denam srade a ɛboro so a ɛma ɛba no so. Frying ma srade pii ka ho ara kwa.
• Bere biara a ɛbɛyɛ yiye , siesie wo sukuu awia aduan, nnuan nketenkete, ne nnuan a wo ne w’abusua de kɔ abɔnten wɔ fie. Saa kwan no so no, wubetumi adi ngo, asikre, ne nkyene dodow a w’abusua di no so. Susuw sɛnea nhabannuru sandwich a ahoɔden wom a wo maame yɛ no bɛyɛ papa sen patty a woatɔ wɔ sotɔɔ mu ama wo babea de akɔ sukuu no ho hwɛ.
• To adidi ano hye, titiriw adidibea ahorow a wodi nnuan ntɛmntɛm, sɛnea wubetumi biara.
• Sɛ ɛsɛ sɛ wudidi wɔ abɔnten a, boa wo mma ma wɔmpaw nneɛma a ahoɔden wom. Sɛ nhwɛso no, hwɛ hu sɛ wode salad a ɛyɛ ahabammono bɛka wɔn aduan ho na bisa sɛ wɔmfa aduru a srade nnim mma wɔn. Fa sinapi gu sandwich so sen sɛ wode bɛhyɛ mayonnaise so. Paw nnuan a wɔato, a wɔayam, anaa nea wɔayam sen sɛ wobɛpaw nnuan a wɔayam.

Nkrasɛm a wɔde kɔ fie a efi asɛm yi mu

Sɛ yɛde rewie a, ɔkwan a eye sen biara na ɛyɛ mmerɛw a yɛbɛfa so akyerɛkyerɛ yɛn mma adidi pa neSɛ́ mpanyimfo no, ɛsɛ sɛ yɛyɛ nhwɛso pa ma wɔn. Sɛ wopɛ asetra a ahoɔden wom na anigye wom a, fa yɛ wo su sɛ wubedidi nyansam na ahoɔden wom. Paw nnuan ahorow, a srade a ahoɔden wom ka ho, wɔ w’aduan mu. Afei nso, mma wo werɛ mmfi sɛ wobɛteɛteɛ w’apɔw mu daa. Saa nneɛma a ɛnyɛ den yi na ɛde yɛn kɔ asetra tenten a apɔwmuden mu.

` Srade, srade a ahoɔden wom, srade a enni ahoɔden, srade a ɛyɛ den, trans srade, srade, aduan a ahoɔden wom