Momma yensua srade ho ade pɛpɛɛpɛ. Eyi ho hia paa ma w’abusua akwahosan!

Hɛlo! Ɛnnɛ yɛrebɛka asɛmti bi a nnipa pii nte aseɛ kakra wɔ ho, na ɛho hia paa ma obiara a ɔwɔ yɛn abusua mu akwahosan. Ɛno ne "srade" anaa "ngo" (`Srade`). Nnipa binom susuw sɛ sɛ wɔka sɛ srade a, ɛkyerɛ sɛ biribiara nye, nanso so ɛte saa ankasa? Momma yɛnhwehwɛ nea eyi yɛ ankasa.

Dɛn ne srade? Dɛn nti na yehia?

Sɛ yɛbɛka no tiawa a, srade yɛ aduannuru a ɛwɔ nnuan a yedi mu. Ɛwɔ dwumadi ahorow pii wɔ yɛn nipadua mu. Susuw ho hwɛ, srade ho hia na ama yɛatumi akyekye nkwammoaa wɔ yɛn nipadua mu, ama yɛn ntini ahorow (titiriw yɛn amemene ) ayɛ adwuma yiye, na yɛatumi ayɛ hormone ahorow bi.

Ɛnyɛ ɛno nko, na mmom yɛn nipadua nso de srade di dwuma de ma ahoɔden. Sɛ yɛamfa srade a yedi nyinaa anni dwuma amma ahoɔden a, nea aka no, wɔkora so wɔ nipadua no mu. Ɛte sɛ nea nipadua no resusuw n’anim. Ɛkora so sɛnea ɛbɛyɛ a wobetumi de adi dwuma wɔ mmere a aduan ho yɛ na mu.

Enti, srade pii nyɛ papa mma nipadua no, nanso srade ahorow bi ye ma yɛn yiye. Akyinnye biara nni ho sɛ ɛsɛ sɛ wɔde srade pa yi ka aduan a ahoɔden wom ho.

Enti dɛn ne srade afã bɔne?

Srade ma nnuan yɛ dɛ, ɛyɛ huam, na ɛma ɛyɛ dɛ. Nanso ɔhaw no ne sɛ srade mu ahoɔdennuru dɔɔso yiye . Enti, sɛ yedi nnuan a srade wom pii a, ebetumi de akwahosan ho haw ahorow aba.

Titiriw wɔ yɛn mmofra nkumaa ne mmabun fam no, wonya wɔn srade dodow no ara fi nnuan a wɔayam no ntɛmntɛm, nnuan a wɔayam, ne nnuan nketenkete mu. Afei nso, nufusu a srade pii wom – te sɛ nufusu a wɔayam, kyiisi, krim, ne bɔta – ne nam a srade pii wom – te sɛ bacon, hot dogs, ne nantwinam a wɔatwitwa a ɛnyɛ den – nso boa ma srade pii ba.

Susuw ho hwɛ, ɛtɔ da bi a nnuan a yɛtɔ wɔ sotɔɔ mu no tumi srade pii sen nnuan a yɛnoa wɔ fie no. Titiriw nnuan a wɔde ngo ayɛ na srade pii wom. Afei nso, ɛtɔ da bi a nnuan a yedi no wɔ srade "a wɔde asie" wɔ nneɛma te sɛ cream sauces, cheese sauces, ne butter sauces mu, na yensusuw ho mpo.

Dɛn nti na wɔka sɛ srade ahorow bi ma apɔwmuden?

Yiw, ɛyɛ nokware. Ɛnyɛ srade nyinaa na enye. Srade a ahoɔden wom yɛ aduan a ahoɔden wom na ahoɔden wom a mmofra ne mpanyimfo nyinaa nya no fã titiriw.

Ɛsɛ sɛ mmofra titiriw nya srade pa yi a ɛdɔɔso ma wɔn nyin ne wɔn nkɔso . Wɔ mmofraase, kyerɛ sɛ, kosi mfe abien anaa abiɛsa mu no, srade yi ho hia na ama mmofra amemene nyin .

Ɛnyɛ sɛ srade a ahoɔden wom yi ma nipadua no nya ahoɔden nko, na mmom ɛwɔ mfaso afoforo pii nso:

• Vitamin a srade ntumi nwura mu – vitamin A, D, E, ne K – boa nipadua no ma ɛtwetwe no yiye. Sɛnea ɛbɛyɛ na vitamin ahorow yi atumi akɔ yɛn mu no, ɛsɛ sɛ srade bi wɔ aduan a yedi mu.
• Sɛ wɔreyɛ hormone ahorow bi a, wɔde srade di dwuma sɛ ade titiriw.
• Srade nso ho hia yiye ma yɛn amemene akwahosan .
• Sɛ wudidi a, wote nka sɛ woama, na ɛno ma ɛho nhia sɛ wudi aduan pii a ɛho nhia.

Srade yɛ ahoɔden fibea pa, nanso ɛho hia sɛ wokae sɛ srade wɔ calories a ɛboro carbohydrates anaa protein dodow a ɛyɛ pɛ no mmɔho abien.

Sɛ nhwɛso no, srade gram 1 wɔ calories 9, nanso carbohydrates anaa protein gram 1 wɔ calories 4. Enti ɛsɛ sɛ wohwɛ yiye wɔ dodow a wudi ho.

Srade ahorow bɛn na ɛwɔ aduan mu?

Okay, afei ma yɛnhwɛ srade ahorow a ɛwɔ saa nnuan yi mu. Yebetumi aka srade ahorow abiɛsa ho asɛm titiriw:

1. Srade a ɛnyɛ den

Eyinom ne nea wɔfrɛ no srade "pa" . Wɔtaa hu wɔ afifide nnuan ne mpataa mu. Wobu wɔn sɛ eye ma yɛn koma akwahosan. Wɔsan kyekyɛ srade a enni mu mu akuw pii:

• Srade a ɛnyɛ den: Eyinom wɔ avocado, atoko bɔta, nnuaba te sɛ almond ne pecan, ngodua ngo, atoko ngo, ne canola ngo mu.
• Polyunsaturated fats: Eyinom wɔ afifide mu ngo pii mu – sɛ nhwɛso no, atoko ngo ne soyabean ngo.
• Omega-3 srade a ɛwɔ nipadua no mu: Eyi nso yɛ srade bi a ɛnyɛ pii. Wɔdɔɔso titiriw wɔ mpataa a srade wom te sɛ salmon ne tuna, ne walnut ne flax aba mu. Wɔyɛ papa yiye ma yɛn nipadua ankasa!

2. Srade a ɛyɛ den

Mpɛn pii no, srade yi wɔ nam ne mmoa nneɛma afoforo mu. Sɛ nhwɛso no, wɔ bɔta, shortening, lard, cheese, ne cream mu. Srade a ɛyɛ dɛ nso dɔɔso wɔ akutu ngo mu.

Sɛ wodi srade pii a, ebetumi ama srade bɔne a ɛwɔ mogya mu no akɔ soro na ama asiane a ɛwɔ hɔ sɛ obi benya komayare no ayɛ kɛse. Enti eye sɛ wobɛhyɛ wo ho so kakra bere a woredi srade a ɛte sɛɛ no.

3. Trans srade a ɛwɔ nipadua no mu

Eyinom ne srade "bɔne" no . Ebia srade a wɔfrɛ no trans fats wɔ stick margarine ahorow bi, nnuan a wɔtɔ wɔ sotɔɔ mu te sɛ kukisi ne keeki, nneɛma a wɔato, ne nnuan a wɔayam a wɔtɔ wɔ sotɔɔ mu bi.

Wɔbɔ trans srade bere a wɔde hydrogen ayɛ afifide mu ngo no. Sɛ yɛbɛka no tiawa a, eyi yɛ ɔkwan a wɔfa so de hydrogen atɔm gu afifide mu ngo mu ma ɛyɛ den wɔ dan mu hyew mu.

Trans srade betumi ama srade dodow akɔ soro na ama asiane a ɛwɔ hɔ sɛ obi benya komayare no akɔ soro kɛse. Eyi nye mma yɛn akwahosan ankasa.

Nea eye ne sɛ, mprempren nnwumakuw pii a wɔyɛ nnuan hwehwɛ sɛ wɔkyerɛw trans srade a ɛwɔ wɔn nnuan ho nkrataa so. Nea ɛka ho no, nnwumakuw pii ayi trans srade afi wɔn nneɛma mu. Ɛno yɛ biribi a ɛsɛ sɛ yɛn ani gye ho ankasa!

Ɔkwan bɛn so na wɔkyerɛw srade wɔ nnuan ho nkrataa so?

Sɛ wotɔ aduane a wɔde ahyɛ mu wɔ sotɔɔ mu a, fa yɛ wo su sɛ wobɛhwɛ `Nutrition Facts` a wɔakyerɛw wɔ akyi no. Ɛka srade nyinaa dodow, srade a ɛyɛ den, ne trans srade dodow a ɛwɔ `serving` biako mu pefee.

Nanso ade ketewaa bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho wɔ ha. Ɛyɛ mmerɛw yiye sɛ wubedi pii asen ``serving size`` a ɛwɔ label no so.

• Fa no sɛ, sɛ wotɔ atoko a wɔayam no packet biako, ɛwom mpo sɛ `serving size` no ka sɛ chips 12 de, nanso yɛn mu baahe na wodi atoko a wɔayam no 12 pɛpɛɛpɛ ankasa? Mpɛn pii no, yedi saa dodow no mmɔho abien anaa abiɛsa prɛko pɛ, ɛnte saa? Afei srade dodow a ɛkɔ nipadua no mu nso kɔ soro sɛnea ɛfata.

Sɛ woreka srade ho asɛm a, ebia woahu nsɛmfua te sɛ "srade nnim," "srade a ɛba fam," "srade a ɛso atew," ne "hare anaa lite" wɔ nnuan a wɔde ahyɛ mu so. Aban no wɔ mmara a emu da hɔ a ɛfa sɛnea wɔde nsɛmfua yi bedi dwuma ho. Sɛnea mmara no kyerɛ no:

• Nnuan a srade nnim: Srade ntra gram 0.5 wɔ aduan biara mu.
• Nnuan a srade nnim: Ɛsɛ sɛ srade gram 3 anaa nea ennu saa wɔ aduan biako mu.
• `Hare` (anaasɛ `lite`) nnuan: Ɛsɛ sɛ srade sua 50% sen nea wɔde di dwuma daa no, anaasɛ calories kakraa bi nkyem abiɛsa mu biako.
• Nnuan a srade so tew: Ɛsɛ sɛ srade sua 25% sen nea wɔde di dwuma daa no.

Nanso biribi ketewaa bi a ɛsɛ sɛ yɛma ɛtra yɛn adwenem ni. Ɛwom sɛ wɔka sɛ `hare` ne `srade a ɛso atew` de, nanso ɛtɔ mmere bi a asikre betumi ayɛ saa nnuan no pii. Afei nso, sɛ na srade pii wɔ mfitiase ade a wɔde yɛ no daa no mu a, ebia srade pii da so ara wɔ aduan no fã ahorow a "wɔtew so" yi mu. Enti hwɛ nea wɔakyerɛw so no yiye.

Srade ahe na mmofra hia?

Srade ne srade a ɛwɔ mogya mu, sɛnea yɛadi kan aka no, yɛ aduannuru abien a edi dwuma titiriw wɔ mmofra amemene mu nkɔso mu . Enti, srade a ahoɔden wom ho hia wɔ abofra aduan mu. Ɛnsɛ sɛ wɔto ano hye dodo anaasɛ wɔbara koraa.

Mfa srade a ɛwɔ nnuan mu no ano hye, titiriw ma nkokoaa a wonnii afe biako. Ɛho hia na ama wɔanyin ntɛmntɛm.

Wɔ mmofra a wɔadi boro mfe 2 fam no, ɛyɛ adwene pa sɛ wɔbɛbɔ mmɔden sɛ wɔbɛma srade a ɛyɛ den (i.e., mmoa ngo, te sɛ akutu ngo) akɔ so ayɛ nea ennu 10% wɔ aduan a wodi nyinaa mu.

Enti wobɛyɛ dɛn adi srade dodow yi so?

Srade a ɛfata ne dodow a ɛfata a wubedi ho hia na ama woanya asetra a ahoɔden wom. Nanso nokwasɛm ne sɛ, mmofra pii redi srade pii nnansa yi sen sɛnea wohia. Nea efi mu ba titiriw ne mu duru a ɛkɔ soro a ɛho nhia.

Mmofra a wɔn mu duru boro so no wɔ asiane kɛse mu sɛ wobenya nyarewa a emu yɛ den te sɛ srade a ɛdɔɔso, mogya mmoroso, ne asikreyare daakye.

Akwan tiawa bi a wobɛfa so aboa wo ne w’abusua ma moanya adidi pa ni:

• Di nnuan pii a srade nnim fi awosu mu (nhabannuru, nnuaba, atoko, aburow a wɔayam - te sɛ aburow a wɔayam, atoko - nam ne mpataa a srade nnim, ne nufusu a srade nnim).
• Sɛ worenoa aduan a , paw srade a ahoɔden wom (te sɛ ngodua ngo ne canola ngo) na tew ngo dodow a wode di dwuma no so sɛnea wubetumi.
• Fa protein ahorow ka w’aduan ho - nam ne nkokɔnam a enni honam ani, mpataa ne ɛpo mu nnuan a omega-3 pii wom, ne protein ahorow a ɛnyɛ afifide te sɛ chickpeas, lentils, green beans, ne soya nso yɛ kɛse.
• Sɛ worenoa nam, mpataa, ne nkokɔ a, fa akwan te sɛ nea wɔayam, nea wɔayam, anaa nea wɔayam no di dwuma. Saa akwan yi mfa ngo foforo nka ho, na srade a ɛwɔ aduan no mu dedaw no yera, na ɛma calorie dodow no so tew. Sɛ wɔde ngo hyew a, ɛma srade pii ka ho.
• Yɛ wo mma sukuu awia aduan, nnuan nketenkete, ne nnuan a wo ne w’abusua de kɔ abɔnten wɔ fie. Saa kwan yi so no, wutumi di srade dodow a ɛwɔ nea w’abusua di mu no so yiye.
• To adidibea a wubedi ano hye sɛnea wubetumi, titiriw adidibea ahorow a wɔtɔn nnuan ntɛmntɛm.
• Sɛ ɛsɛ sɛ wudidi wɔ abɔnten a, boa wo mma ma wɔpaw nneɛma a ahoɔden wom. Sɛ nhwɛso no, hwɛ hu sɛ wubenya salad a ɛyɛ ahabammono na bisa sɛ wɔmfa dressing a srade nnim mma. Fa sinapi gu wo sandwich so sen sɛ wode mayonnaise bɛhyɛ mu. Paw nnuan a wɔato, a wɔayam, anaa nea wɔayam sen sɛ wobɛpaw nnuan a wɔayam.

Nea ɛho hia sen biara no, w’ankasa yɛ nhwɛso pa. Ɛno ne ɔkwan a eye sen biara a wobɛfa so akyerɛkyerɛ wo mma adidi pa. Sɛ wohu sɛ woredi aduan pa a, wɔn nso bɛsua.

Dɛn ne ade a ɛho hia sen biara a ɛsɛ sɛ yɛde fi saa asɛm yi mu kɔ fie? (Nkrasɛm a Wɔde Kɔ Fie)

Okay, enti yɛaka srade ho asɛm pii, ɛnte saa? Misusuw sɛ wowɔ eyi ho ntease pa mprempren.

Sɛ yɛbɛka no tiawa a, ɛnyɛ srade nyinaa na enye. Srade ho hia ma yɛn nipadua, titiriw ma mmofra nyin ne wɔn amemene dwumadi. Ade a ɛho hia ne sɛ yɛde srade a ɛfata bɛka yɛn aduan ho wɔ dodow a ɛfata mu .

• Srade a ɛnyɛ den – Eyinom yɛ yɛn nnamfo paa, a yehu wɔ nneɛma te sɛ avocado, nnuaba ahorow (peanuts, almonds, cashews), ngodua ngo, ne mpataa a srade wom (salmon, tuna) mu. Fa eyinom ka w’aduan ho.
• Saturated fats – Eyinom fi nneɛma te sɛ mmoa srade, bɔta, kyiisi, nufusu a srade wom, ne akutu ngo, na ɛsɛ sɛ wodi no sɛnea ɛsɛ. Ɛho nhia sɛ wutwa wɔn mu koraa, nanso hwɛ yiye wɔ dodow no ho.
• Trans fats – Eyinom betumi ahu wɔ nnuan a wɔakyekyere, nneɛma bi a wɔato, ne nnuan a wɔayam no mu, na ɛsɛ sɛ wɔkwati sɛnea ɛbɛyɛ yiye biara. Eyinom ne nea enye koraa.
• Sɛ wotɔ aduan a wɔde ahyɛ mu a, fa yɛ wo su sɛ wobɛkenkan nea wɔakyerɛw so. Saa kwan no so no, wubetumi ahu nea woredi ankasa.
• Di nnuan a wɔanoa wɔ fie bere biara a ɛbɛyɛ yiye. Fa akwan a srade nnim na ɛma apɔwmuden noa.
• Kyerɛkyerɛ wo mma saa adidi pa yi fi wɔn mmofraase. Sɛ woyɛ saa ara a, efi awosu mu no, wɔde bɛyɛ wɔn su.
• Sɛ wopɛ asetra a ahoɔden wom, anigye a, aduan a ɛkari pɛ, srade pa a wobɛpaw, ne apɔw-mu-teɛteɛ daa ho hia yiye.

Mewɔ anidasoɔ pa ara sɛ woanya sradeɛ ho nteaseɛ pa afiri saa asɛm yi mu. Sɛ wowɔ nsɛmmisa foforo biara a ɛfa asɛm yi ho a, ntwentwɛn wo nan ase sɛ wubebisa w’abusua oduruyɛfo anaa aduannuru ho ɔbenfo a ɔfata. Tena apɔwmuden na obiara ani nnye!

Srade, srade a ahoɔden wom, srade a ɛnyɛ den, srade a ɛyɛ den, trans srade, mmofra aduan pa, aduan a ahoɔden wom