Ɔkwan bɛn so na wobɛyɛ aduan a ahoɔden wom ama wo ba ketewa no? Momma yɛnhwɛ!

Sɛ wo ba tu mmirika di akɔneaba na odi agoru da mũ nyinaa a, ɔkɔm de no bere nyinaa, ɛnte saa? Enti nnuan nketenkete a yɛde ma saa bere yi, kyerɛ sɛ, nnuan nketenkete no ho hia yiye. Nanso ɛho hia sen sɛ wode biribi bɛma de ahyɛ yafunu no ma kɛkɛ, ɛho hia kɛse sɛ abofra no nya aduan pa fi mu. Ɛnnɛ, momma yɛnka nnuan a ahoɔden wom bi a ɛnyɛ den sɛ wɔbɛyɛ wɔ fie, a eye ma abofra no nipadua, na ɛyɛ dɛ ho asɛm.

Dɛn nti na aduan a ahoɔden wom ho hia ma abofra?

Sɛ yɛbɛka no tiawa a, abofra yɛ obi a ɔyɛ nnam da mũ nyinaa. Wohia ahoɔden ma wɔn agodie, wɔn adesua, ne eyinom nyinaa. Wonya saa ahoɔden no fi saa nnuan a wɔde ma wɔ nnuan atitiriw ntam yi mu. Afei nso, saa nnuan nketenkete yi boa ma wonya aduannuru a ehia ma abofra nyin, te sɛ vitamin ne minerals .

Nanso, ɛnnɔɔso sɛ aduan a yɛde ma no benya asikre ne ngo kɛkɛ. Ɛsɛ sɛ ɛkari pɛ . Ne titiriw no, ɛsɛ sɛ yɛde yɛn adwene si aduannuru abien a ɛho hia ma abofra akwahosan so. Eyinom ne fiber ne protein . Sɛ wɔde saa abien yi ma yiye a, abofra no benya apɔwmuden na wanya ahoɔden.

Dɛn ne fiber? Dɛn nti na abofra hia?

Susuw ho saa kwan yi so: Fiber te sɛ mpopaho ketewaa bi a ɛyɛ adwuma wɔ yɛn nipadua mu. Nhama a ɛwɔ nnuan a yedi mu no ma yɛn mma te nka ntɛm ara. Eyi ma wɔn akɔnnɔ a wɔwɔ sɛ wobenya aduan ne nnuan a asikre wom no so tew. Ɛnyɛ ɛno nko, na mmom fiber nso ho hia ma abofra no aduan mu nneɛma a ɛyɛ adwuma yiye na asiw ɔhaw ahorow te sɛ akisikuru ano. Fiber dɔɔso wɔ nnuaba, nhabannuru, ne aburow a wɔayam mu.

Nea ɛho hia: Sɛ wode nnuan a ahoɔdennuru pii wom rema wo ba a, ɛsɛ sɛ wohwɛ nso sɛ ɔnom nsu pii. Ɛno ansa na wubenya fiber no so mfaso nyinaa. Sɛ ɛnte saa a, ebia wo yafunu mu yɛ wo yaw.

Enti dɛn na ɛto protein?

Protein ho hia na ama abofra anyin . Sɛnea birikisi ho hia na wɔde asi ofie no, protein ho hia na ama abofra ntini anyin, nnompe ayɛ den, na honam ani, nnadewa, ne ti nhwi ayɛ yiye. Protein nso boa abofra ma onya ahoɔden da mũ no nyinaa. Protein ho hia yiye ma abofra sɛ ne ho bɛtɔ no ntɛmntɛm bere a ɔyare no na ama ne nipadua mu ahoɔden a ɛko tia nyarewa no akɔ so ayɛ adwuma yiye. Protein dɔɔso wɔ nnuan te sɛ nkesua, nam, mpataa, nufusu, ne nnuaba mu.

Enti, wobɛyɛ dɛn ayɛ saa aduan a ahoɔden wom yi?

Eyi yɛ mmerɛw yiye. Nea ɛsɛ sɛ woyɛ ara ne sɛ wode nnuan abien a efi nnuan akuw anum no mu bɛka ho – nnuaba, nhabannuru, aburow, nnuan a protein pii wom, ne nufusu – na wode ama wo ba. Biako ne fiber.Ɛsɛ sɛ ɛdɔɔso, na protein nso dɔɔso.

Fa no sɛ nnamfo baanu. Nnipa baanu bom yɛ adwuma yiye sen sɛ wɔn nkutoo. Saa na saa nnuan abien yi bom yɛ adwuma. Mfaso a biako nya no yɛ nea ɔfoforo no ma ɛyɛ kɛse.

Anamɔn 1: Paw aduan a ahoɔdennuru pii wom

Nea edi kan no, ma yɛnhwɛ sɛnea yɛbɛpaw aduan a ahoɔdennuru pii wom a ɛbɛhyɛ wo ba no yafunu ma na aboa no ma wayam yiye. Wubetumi apaw eyinom mu biako:

• Nnuaba: Aduaba biara a wo ba ani gye ho. Sɛ nhwɛso no, banana, mango asinasin, papaya asinasin, borɔdɔma, bobe bi, akutu asinasin. Mmofra ani gye eyinom ho esiane sɛnea ɛyɛ dɛ a efi awosu mu nti. Wɔsan nso ma wonya vitamin pii.
• Nnuadewa bi: Kukumba a wɔayam, karɔt (a wɔannoa anaasɛ wɔanoa), tomato, ɛmo a wɔayam, ne nea ɛkeka ho Eyinom ye sɛ wodi no nnɔbae. Wɔ mmofra nkumaa fam no, wobetumi anoa kakra na wɔabubu. Lettuce asinasin mpo ye.
• Aburow: Abodoo a wɔde aburow ayɛ a wɔayam, krak bi a wɔde aburow ayɛ, anaa aburow a asikre nnim. Sɛ worepaw eyinom a, hwehwɛ nsɛmfua "whole grain" wɔ ade a wɔde ahyɛ mu no so. Eyi kyerɛ aburow a bran no wɔ mu. Oats kakra mpo ye.

Anamɔn 2: Fa aduan a protein pii wom ka ho

Afei, nea ɛka aduan a ahoɔdennuru wom a yɛadi kan apaw ho no, momma yɛmfa aduan a protein wom nka ho na ama abofra no anya ahoɔden na aboa ma wanyin.

• Nnuan a protein wom: Peanut butter kakra (sɛ abofra no ho nyɛ no den nkutoo a), ɛmo a wɔanoa, nnuaba a wɔanoa te sɛ chickpeas, green beans, anaa peas, anaa nnuaba kakraa bi te sɛ almond ne cashews (eyinom betumi ayɛ asiane a ɛma obi menewa bere a wɔde ma mmofra nkumaa, enti ɛsɛ sɛ wɔde ma wɔ powder mu anaasɛ sɛ bɔta, na wɔde ahwɛyiye yɛ). Wubetumi nso de mpataa anaa akokɔ a wɔanoa kakra ama.
• Nufusu mu nnuan: Nufusu kuruwa biako (nufusu a wɔayɛ no foforo anaa nufusu a wɔde cream ayɛ mu ma), yogurt a srade nnim, ne kyiisi asinasin. Eyinom nso ma wo ba nya aduannuru te sɛ calcium a ɛhyɛ ne nnompe mu den. Nufusu a wɔayam no yiye nso yɛ ɔkwan pa a wobɛfa so.

Hwɛ? Ɛyɛ mmerɛw yiye, ɛnte saa? Sɛ wode fiber ne protein ka ho wɔ saa kwan yi so a, aduannuru a wo ba nya no yɛ kɛse. Afei nso, womma wo ba no nfono denam aduan koro a wode bɛma no no so.

Nnuan a ahoɔden wom bi a ɛnyɛ den sɛ wɔbɛyɛ

Okay, afei ma yɛnhwɛ nnuan a ahoɔden wom ho adwene bi a wubetumi ayɛ ntɛm wɔ fie, a wo mma ani begye ho. Eyinom nnye bere pii na wɔayɛ.

• Aburow a asikre nnim ne nufusu a srade nnim:

Fa no sɛ wo ba ketewa no fi agoru ba fie na ɔka sɛ ɔkɔm de no. Biribi a wubetumi de ama no ntɛm ara ni. Fa nufusu bɛyɛ ɔuns 8 (240 ml) gu aburow kuruwa biako mu. Nanso, sɛ worepaw aburow a, hwɛ hu sɛ asikre sua koraa.Hwɛ hu sɛ wobɛpaw ahorow ahorow. Sɛ nhwɛso no, aburow te sɛ Cheerios, Kix, ne Wheaties ye. Fiber wɔ mu, na ɛboa ma wo ho yɛ wo ma, na nufusu no ma protein.

• Nnuaba ne Yogurt:

Eyi nso yɛ ade a wɔde afrafra a ɛyɛ dɛ yiye na ahoɔden wom. Fa nnuaba a ne kɛse te sɛ tennis bɔɔl (sɛ nhwɛso no, apɔw-mu-teɛteɛ, akutu) gu yogurt kuruwa biako mu (bɛyɛ ɔuns 8), anaa nnuaba asinasin a w’ani gye ho no bɛyɛ kuruwa 1/2. Yogurt ma protein ne calcium, bere a nnuaba ma wonya fiber ne vitamin. Sɛ wo ba de nnuaba a ɛyɛ kɔla ka ho a, obefi ne pɛ mu adi. Banana, mango, ne papaya nso yɛ dɛ yiye.

• Tortilla a wɔde awi a wɔayam ayɛ ne peanut butter:

Eyi yɛ aduan a wɔde di agoru soronko. Fa atoko tortilla, fa peanut butter tablespoon biako anaa abien gu so, na afei bobɔw na twa no pinwheels. Mmofra ani gye saa nsusuwii ahorow yi ho. Tortilla no ma wonya fiber, na peanut butter no ma protein. Nanso kae sɛ, sɛ wunim sɛ wo ba no ho nyɛ no hyew nkutoo a, ma peanut butter. Anaasɛ wubetumi de cream cheese bi apete so.

• Nnuadewa ne Cheese:

Twitwa nhabannuru te sɛ kukuruku ne ɛmo a ɛyɛ tratraa, fa tomato kakraa bi ka ho, na fa kyiisi (bɛyɛ sɛ wo nsateaa a wode kyerɛ ade no kɛse te sɛ ɔuns 1) ka ho. Cheese ma protein ne calcium, bere a nhabannuru ma wonya fiber ne vitamin. Mmofra a wɔanyinyin nso betumi adi nhabannuru a wɔannoa te sɛ karɔt ne celery. Wɔn ani gye nso sɛ wɔde nufusu bɛka eyinom ho.

• Toast a wɔde awi a wɔayam ne ɛmo a wɔanoa:

Eyi yɛ aduan a ɛyɛ ntɛm na ɛnyɛ den yiye. Toast awi toast slice (anaasɛ kɛkɛ) na noa ɛmo. Ɛno ne no! Abodoo no ma wonya fiber, na ɛmo no ma protein. Sɛ wo ba no ani gye ho a, wubetumi atwitwa ɛmo no mu nketenkete de ahyɛ paanoo no so. Anaasɛ wubetumi ayɛ ɛmo salad bi na wode aka paanoo no ho.

Adwene ketewaa bi: Sɛ wode aduan rema mmofra a, ɛho hia paa nso sɛ wode bɛma fɛfɛɛfɛ. Sɛ wode nhabannuru ne nnuaba a ɛyɛ kɔla ahorow di dwuma, na wotwitwa aduan no mu ahorow (sɛ nhwɛso no, te sɛ nsoromma anaa koma) a, wɔn anigye a wɔwɔ wɔ adidi ho no kɔ soro kɛse mpo. Wubetumi ne wo ba abom ayɛ saa nnuan nketenkete yi. Afei ɛnyɛ sɛ wɔn ani begye sɛ wobedi nea wɔayɛ nko, na mmom wobenya aduan ho nimdeɛ pa nso.

Enti, nneɛma bɛn na ɛho hia paa a ɛsɛ sɛ yɛkae? (Nkrasɛm a Wɔde Kɔ Fie)

Ɛnsɛ sɛ nnuan a wode ma wo ba no yɛ biribi a ɛbɛma ɔkɔm atɔ no ara kwa. Ɛsɛ sɛ ɛma wonya aduannuru a wohia ma wɔn akwahosan ne wɔn nyin. Sɛ yɛma saa nneɛma yi tra yɛn adwenem a, ɛbɛyɛ mmerɛw yiye.

• Sɛ yɛbɛka no tiawa a, ɔkwan a eye sen biara a wobɛfa so ama wo kraman aduan ne sɛ wode aduan a ahoɔdennuru pii wom bɛka aduan a protein pii wom ho. Eyi ne sika kɔkɔɔ mmara no.
• Nnuaba, nhabannuru, ne aburow a wɔayam no yiye yɛ nnuan a ahoɔdennuru pii wom ho nhwɛso pa. Fa eyinom ka wo ba no aduan ho daa.
• Nneɛma te sɛ nkesua, nufusu mu nneɛma, nnuaba, atoko bɔta (sɛ wunni akisikuru a), nam, ne mpataa ma wonya protein.
• Ɛyɛ papa paa ma wo ba no akwahosan sɛ wobɛtew nnuan a wɔtɔ wɔ sotɔɔ mu a asikre, srade, nneɛma a wɔde yɛ nneɛma a ɛyɛ dɛ, ne kɔla pii wom no so. Mmom no, ma wɔn nnuan a ɛnyɛ den na ahoɔden wom a wɔayɛ wɔ fie te sɛ eyinom.
• Sɛ wo ne wo ba bom siesie nnuan a ahoɔden wom te sɛ eyinom a, ɛboa no ma onya aduan ho adwempa na ɔsɔ nneɛma foforo a ɛyɛ dɛ hwɛ.

Enti, bɔ mmɔden sɛ wode akwan a ɛnyɛ den yi bɛyɛ nnuan a ahoɔden wom ama wo ba ketewa no denam akwan a ɛnyɛ den yi so fi nnɛ. Anigye biara nni hɔ a ɛsen sɛ wubehu sɛ wo ba no wɔ apɔwmuden na n’ani agye, ɛnte saa? Sɛ wowɔ nsɛmmisa foforo bi fa eyi ho a, wubetumi abisa w’abusua oduruyɛfo anaa aduannuru ho ɔbenfo.

` Aduan a wɔde ma mmofra, nnuan a ahoɔden wom, aduannuru, fiber, protein, mmofra aduan, aduan a ɛyɛ papa