Ɔkwan bɛn so na wobɛpaw nnuan ne anonne a ahoɔden wom bere a worekɔ sotɔɔ mu no? (Healthy Grocery Shopping) Momma yɛnka eyi ho asɛm!

Nneɛma a yɛtɔ wɔ sotɔɔ mu dapɛn biara, kyerɛ sɛ, nneɛma a yɛtɔ de di no betumi ama yɛn mma akwahosan atu mpɔn kɛse. Ɛnyɛ ɛno nko, na mmom eyi nso boa ma mmofra nya adwene pa wɔ aduan a ahoɔden wom ho. Nanso, sɛ yɛkɔ sotɔɔ mu kɔhwɛ nnuan a ɛyɛ kɔla ahorow a ɛyɛ dɛ ne anonne a ɛyɛ dɛ nyinaa a, ebia yɛde nneɛma a aduannuru nnim ahyɛ yɛn teaseɛnam ma a yennim mpo, ɛnte saa? Enti, ɛho hia paa sɛ yɛhwɛ yiye kakra wɔ eyi ho.

So ɛsɛ sɛ yɛyɛ list ansa na yɛakɔ sotɔɔ mu?

Sɛ wokyerɛw nneɛma a ɛsɛ sɛ wotɔ ansa na woakɔ sotɔɔ mu a, wubetumi atew nneɛma a wotɔ a wunhia no so kɛse . Susuw sɛnea ɛbɛyɛ mmerɛw kɛse sɛ wobɛyɛ w’aduan ho nhyehyɛe dapɛn mũ no nyinaa na woakyerɛw nneɛma a wuhia nkutoo wɔ din no mu no ho hwɛ. Afei wubetumi de nnuan a ahoɔden wom te sɛ nhabannuru a wɔayɛ no foforo, nnuaba, nam a ɛnyɛ den, protein a ɛnyɛ den (te sɛ akokɔ, akokɔ), aburow a wɔayam, ne nufusu a srade nnim adi kan .

Sɛ woresiesie aduan ama w’abusua a, susuw nea edidi so yi ho:

• Fa nhabannuru ne nnuaba ka wo da biara da aduan ho. Fa nyɛ wo su sɛ wode bɛma wo mma.
• Tew anonne a asikre wom te sɛ soda ne nnuaba anonne a wonom so. Ɛsɛ sɛ wɔde asikre kakraa bi na ɛyɛ nnuaba nsu a wɔayɛ wɔ fie mpo.
• Sɛ worenoa aduan a, bɔ mmɔden sɛ wode nhabannuru ngo te sɛ ngodua ngo anaa canola ngo bedi dwuma sen sɛ wode bɔta, margarine, anaa srade bedi dwuma .
• Sɛ worepaw paanoo, aburow, pasta, ne aburow a, paw paanoo a wɔde aburow ayɛ sen sɛ wobɛpaw paanoo a wɔde aburow ayɛ . Sɛ nhwɛso no, paw paanoo a wɔde awi ayɛ anaa atta paanoo sen paanoo fitaa.
• Sɛ worepaw nufusu ne nufusu a, paw nea srade nnim anaa nea srade nnim .
• Bɔ mmɔden sɛ wode mpataa pii bɛka w’aduan ho, anyɛ yiye koraa no mprenu anaa mprɛnsa dapɛn biara.
• Tew nkyene dodow a wode ka w’aduan ho no so sɛnea wubetumi. Mmom no, fa nnuhuam afoforo di dwuma na ama ayɛ dɛ.

Sɛ nhabannuru ne nnuaba da nkyɛn a, dɛn bio na wode bɛka ho?

Okay, enti nhabannuru ne nnuaba wɔ wo din mu mprempren. Nneɛma pa foforo bɛn na yebetumi de aka ho? Momma yɛnhwɛ.

Nnuan a protein pii wom

Protein ho hia nipadua no yiye. Paw mpataa (a ɛyɛ foforo, nea wɔahyɛ no nwini, ne nea wɔde ahyɛ toa mu - titiriw salmon ne mackerel), akokɔ a enni were, akokɔnam, nantwinam ne mprako nam a wɔatwitwa a ɛnyɛ den . Sɛ woanni nam a, tofu, atoko a wɔanoa (sɛ nhwɛso no, akutu, atoko, atoko, ne bankye a ɛyɛ ahabammono), nnuaba ne aba, ne nkesua yɛ protein fibea pa.

Aburow ne Nnuadewa a Wɔde Yɛ Aburow

Aburow a wɔayam no nyinaaPaw paanoo a wɔde awi ayɛ, tortillas, pasta, ne aburow. Afei nso , oatmeal, aburow a ɛyɛ bruu, bulgur/awi a wɔapaapae mu, atoko, ne quinoa yɛ nneɛma pa a wubetumi apaw. Eyinom nso yɛ fiber fibea pa.

Nufusu ne nufusu mu nneɛma (Dairy) .

Sɛnea yɛadi kan aka no, paw nufusu a srade nnim anaasɛ srade nnim, yogurt, ne kyiisi . Wubetumi nso apaw nufusu a calcium wom a wode besi ananmu te sɛ almond nufusu anaa soya nufusu.

Momma yɛnantew ɔkwan pa so bere a yɛnantew aguadidan kɛse mu mpo no!

Sɛ woretɔ nneɛma wɔ aguadidan kɛse bi mu a, fi ase tɔ nneɛma wɔ abɔnten akwan so sɛnea wubetumi biara. Ɛha na wɔtaa nya nneɛma a ahoɔden wom sen biara te sɛ nhabannuru, nnuaba, nufusu, ne nam ne mpataa a wɔayɛ no foforo no mu dodow no ara .

Afei fa w’ani kyerɛ akwan a ɛwɔ mu no so. Nneɛma a ɛho hia te sɛ nhabannuru a wɔde ahyɛ toa mu ne nea wɔahyɛ no nwini, aburow, ne nneɛma a wɔde yɛ keeki nso wɔ hɔ. Nanso, saa akwan a ɛwɔ mu yi ne baabi a wɔtaa hu nnuan ne nnuan a ɛnyɛ papa no . Enti, ɛbɛyɛ papa sɛ wobɛkɔ saa akwan yi so bere a worekɔtotɔ nneɛma no awiei. Sɛ ɛbɛyɛ yiye a, ɛbɛyɛ papa sɛ wobɛkwati akwan a wɔfa so di nnuan a wubetumi ahu nneɛma te sɛ bisket ne chips wɔ packets a ɛyɛ kɔla ahorow mu no.

Ɔkwan bɛn so na wobɛpaw nhabannuru ne nnuaba a eye sen biara? Ɔkwan bɛn so na wɔde bɛba fie na wɔde asie?

Bere biara a ɛbɛyɛ yiye no, paw nhabannuru ne nnuaba a ɛyɛ ne bere mu de . Saa kwan no so no, dɛ no ye na dodow no nso sua. Kɔ wo mpɔtam hɔ okuafo gua anaa sotɔɔ ketewa bi a ɛwɔ kwan ho so . Saa kwan no so no, wubetumi atɔ nneɛma a ɛyɛ foforo afi yɛn ankasa akuafo hɔ. Nanso, ntɔ nneɛma pii a wuntumi mfa nni dwuma ansa na asɛe, ɛnte saa?

Ɔkwan pa a wobɛfa so akyerɛkyerɛ mmofra saa nneɛma yi ne sɛ wode wɔn bɛkɔ afuw anaa nnuaba turo bi mu na woama wɔatetew wɔn ankasa nnuaba . Ɛbɛyɛ osuahu foforo ama wɔn, na ɛbɛma wɔn ani agye aduan ho nso.

Okay, sɛ yɛn ankasa antew a, yɛbɛyɛ dɛn ahu sɛ nhabannuru ne nnuaba a yɛtɔ wɔ sotɔɔ mu no yɛ foforo? Efi bankye a wɔde yɛ aduan so kosi papaya so no, nhabannuru ne nnuaba biara wɔ nsɛnkyerɛnne a ɛkyerɛ sɛ ɛbere na ɛyɛ foforo .

• Sɛ worepaw nhabannuru a, paw nea ɛyɛ foforo na ɛyɛ fɛ . Ɛsɛ sɛ nhabannuru dodow no ara yɛ den bere a wɔde wɔn nsa aka no. Kwati nea ayow, abubu, anaasɛ ɛda adi sɛ asɛe no.
• Sɛ worepaw nnuaba a , kwati nea ɛwɔ akuru biara . Nanso kae sɛ ɛtɔ mmere bi a, ebia nea ɛyɛ fɛ wɔ akyi no renkɔ tebea a eye sen biara mu wɔ mu.
• Sɛ wɔkora so yiye a , wobetumi de nnuaba ne nhabannuru a wɔayɛ no foforo asie akyɛ. Wobetumi de nhabannuru bi asie frigye mu nna pii. Wobetumi de ntini mu nhabannuru te sɛ kabege ne karɔt asie akyɛ mpo.Fa ɛmo ne ayɛyɛde sie baabi a ɛhɔ yɛ nwini, ɛhɔ yɛ sum, na mframa wom. Fa nnuaba ne nhabannuru a ɛporɔw na ɛsɛe ntɛmntɛm di kan di dwuma. Fa nea ebetumi akyɛ kakra no sie akyiri yi.

Momma yensua nhabannuru ne nnuaba a wɔahyɛ no nwini ne nea wɔde ahyɛ toa mu nso ho ade.

Nnuaba ne nhabannuru a wɔayɛ no foforo yɛ dɛ. Nanso, nnuaba ne nhabannuru a wɔahyɛ no nwini ne nea wɔde ahyɛ toa mu nso yɛ nea ɛfata yiye . Wobetumi de asie bere tenten, na aduannuru a ɛwɔ mu no ye te sɛ nea ɛyɛ foforo . Nnipa pii susuw sɛ nnuaba a wɔde gu toa mu ne nea wɔahyɛ no nwini no nyɛ papa, nanso sɛ wopaw no yiye a, ɛnte saa.

Ade a ɛho hia sen biara ne sɛ wobɛpaw nneɛma a wɔmfa sauce ne asikre nka ho nni mu . Sɛ woretɔ nnuaba a wɔde ahyɛ toa mu a, hwɛ nea wɔakyerɛw so no na paw nea wɔahyɛ no nsu mu sen sɛ wode bɛhyɛ asikre mu .

Kae: Sɛnea worentɔ nnuaba a wɔabɔ no akuturuku no, sɛ atetew, adaka no mu nsu, anaasɛ nea wɔde ahyɛ mu no atetew a, ntɔ nhabannuru a wɔahyɛ no nwini. Sɛ woretɔ nneɛma a wɔde ahyɛ toa mu a, ntɔ toa a ɛwɔ abon kɛse, ɛte sɛ nea ahonhon, anaasɛ ɛretu da .

Ɛsɛ sɛ woma kwan nso ma wonya aduan kakra, ɛnte saa?

Sɛ worebɔ mmɔden sɛ wobɛma w’abusua mu obiara adi aduan a ahoɔden wom a , ebia wubesusuw sɛ ɛsɛ sɛ wobara nnɔkɔnnɔkɔwade ne nnuan a ɛyɛ dɛ nyinaa prɛko pɛ. Nanso, sɛ wutwitwa nnɔkɔnnɔkɔwade ne nnuan nketenkete a wo mma ani gye ho mpofirim a, ebetumi asan aba . Sɛ wo mma susuw sɛ, "Oo, yɛremma wɔn nni eyinom" a, ebia wɔbɛsɔ wɔn ahwɛ sɛ wobewia wɔn ho akɔfa nnuan a wɔabara no pii bere a wɔrekɔ abɔnten no.

Enti, ɛho hia sɛ wɔkari pɛ, na ɛnyɛ sɛ wode mmara a emu yɛ den bɛhyɛ wɔn so anaasɛ wobɛma wɔn kwan ma wɔadi biribiara a wɔpɛ . Kwati sɛ wobɛka nsɛm te sɛ ‘eyi yɛ aduan bɔne’ ne ‘eyi yɛ aduan pa’ sɛnea wubetumi biara. Mmom no, ma wo ba no paw aduan a ɔbɛdi bere ne bere mu, wɔ sotɔɔ mu anaa fie . Sɛ nhwɛso no, abofra a n’ani gye chips ho betumi apaw chips bag a srade nnim ne salsa toa biako afi sotɔɔ mu. Sɛ wodu fie a, wobetumi anya nkuruwa nketewa abien a wɔde chips ne salsa ayɛ mu anigye!

Enti, momma yɛnkae nea yɛkaa ho asɛm no, ɛnte saa?

Sɛ yɛbɛka no tiawa a, sɛ wohwɛ yiye kakra bere a worekɔtotɔ nneɛma a, ebetumi aboa kɛse ma wo ne w’abusua anya apɔwmuden .

• Yɛ list ansa na woakɔtotɔ nneɛma. Eyi bɛboa wo ma woakwati sɛ wobɛtɔ nneɛma a ɛho nhia.
• Fa nneɛma te sɛ nhabannuru a wɔayɛ no foforo, nnuaba, aburow a wɔayam, nam a srade nnim, ne nufusu a srade nnim di kan .
• Wɔ aguadidan kɛse mu no, di kan hwɛ akyi nneɛma a wɔde gu so no, afei kɔ afoforo no so. Twe wo ho fi akwan a wɔfa so di nnuan a wɔde di agoru no ho sɛnea wubetumi.
• Bere a worepaw nhabannuru ne nnuaba noHwɛ sɛ ɛyɛ foforo anaa na fa sie yiye.
• Sɛ wotɔ nnuan a wɔahyɛ no nwini anaa nea wɔde ahyɛ toa mu a, paw nea asikre anaa sauce nka ho.
• Ma kwan ma wɔmfa aduan ketewaa bi mma bere ne bere mu. Mma nnkyinkyin nbara biribiara.

Nea ɛho hia paa ne sɛ wo ne wo mma bɛkasa afa saa nneɛma yi ho na wode wɔn ahyɛ saa nneɛma a wɔpaw yi mu. Afei wɔde adidi pa nso bɛyɛ wɔn su wɔ wɔn mmofraase! Yɛrepɛ mo nyinaa akwahosan pa!

` Aduan a ahoɔden wom, aduan a wɔtɔ, aduan a ahoɔden wom, mmofra aduan pa, asetra a ahoɔden wom, nnuan a wɔahyehyɛ, nhabannuru ne nnuaba a ɛyɛ foforo