Ɔkwan bɛn so na wobɛma wo ba aduan a ahoɔden wom? So wubetumi de MyPlate Aduan Akwankyerɛ'' no adi dwuma de aboa?

Ɛnnɛ yɛrebɛka sɛnea yɛbɛsiesie nnuan a ahoɔden wom na ɛkari pɛ ama yɛn mma nkumaa no ho asɛm. Ɛtɔ mmere bi a, ɛyɛ den sɛ wubehu nea ɛsɛ sɛ wɔma wɔn aduan ne dodow a ɛsɛ sɛ wɔma wɔn aduan. Mma ɛnhaw wo, ɔkwan bi wɔ hɔ a ɛyɛ mmerɛw na ɛnyɛ den yiye a United States Department of Agriculture de aba, kyerɛ sɛ, ``USDA - US Department of Agriculture`` a ebetumi aboa yɛn wɔ eyi mu. Ɛno ne ``MyPlate Aduan Akwankyerɛ``. Ɛte sɛ prɛte a ɛwɔ kɔla ahorow. Eyi ma yehu nneɛma a ɛsɛ sɛ ɛwɔ abofra prɛte so ne sɛnea wɔahyehyɛ no pefee.

Dɛn ne nneɛma atitiriw a ɛwɔ `(MyPlate)` mu?

Enti, nkrasɛm bi wɔ hɔ a ɛnyɛ den, nanso ɛho hia yiye a saa prɛte a ɛyɛ kɔla yi a wɔfrɛ no ``MyPlate'' ka kyerɛ yɛn. Ma yɛnhwɛ nea wɔyɛ.

• Fa biribiara kakra ma, ɛnyɛ ade koro kɛkɛ, na mmom fa ahorow ahorow: Aduan a eye sen biara nyɛ nea wɔde aduan koro pii ma. Aduan a eye sen biara ne nea nnuan ahorow te sɛ nhabannuru, nnuaba, aburow, ne protein a ɛkari pɛ wom. Fa no sɛ mfonini fɛfɛ bi a ne kɔla yɛ pɛ.
• Fa nhabannuru ne nnuaba hyɛ wo ba prɛte no fã ma: Yiw, fã! Eyi ho hia paa. Nnuadewa ne nnuaba titiriw na ɛma yenya aduannuru, vitamin, ne mineral a eye ma yɛn nipadua.
• Anyɛ yiye koraa no, ɛsɛ sɛ aburow a yedi no fã yɛ aburow a wɔayam: Afei ebia woresusuw nea ɛyɛ aburow a wɔayam yi ho. Sɛ yɛbɛka no tiawa a, nneɛma te sɛ oats, paanoo a wɔde awi ayɛ, ne aburow a ɛyɛ bruu. Eyinom mu ahoɔdennuru dɔɔso.
• Fa nufusu ne nsu a srade nnim (1%) anaa srade nnim ma sen sɛ wode anonne a asikre wom bɛma: Ɛyɛ papa yiye ma mmofra akwahosan sɛ wɔbɛtew anonne a asikre wom ne anonne a wɔde ayɛ so sɛnea wobetumi biara. Mmom no, eye sɛ wobɛma wɔn nsu a ɛnyɛ den anaa nufusu a srade nnim.
• Mfa afã horow a ɛsõ dodo mma: Yɛn nyinaa fi ɔdɔ mu yɛ saa. Nanso, sɛ wɔma abofra aduan pii sen nea ehia a, ebetumi ama ne mu duru ayɛ kɛse a ɛho nhia. Enti, kae sɛ wode aduan dodow a ɛfata ma wo ba no mfe ne n’ahiade.

Kae: MyPlate te sɛ asase mfonini a ɛkyerɛ yɛn kwan. Ɛma yenya sɛnea yɛde nnuan a ahoɔden wom bɛma yɛn mma ho adwene pa.

Yɛbɛyɛ dɛn de `(MyPlate)` ahyɛ yɛn aduan mu?

Afei sɛ wohwɛ wo prɛte a ɛwɔ `(MyPlate)` so a, wubetumi ahu ntɛm ara sɛ ɛsɛ sɛ nhabannuru ne nnuaba yɛ wo prɛte no fã, na ɛsɛ sɛ aburow ne protein yɛ fã a aka no. Nea ɛka ho no, ɛkae wo sɛ fa nufusu bi te sɛ nufusu anaa yogurt anaa kyiisi ka ho da biara.

Nanso ebia wowɔ nsɛmmisa te sɛ: "So ɛsɛ sɛ mede saa nnuan akuw yi nyinaa ma wɔ adidi biara mu? So ɛsɛ sɛ mede nhabannuru ma anɔpaduan nso? Oh me ba no renwe mpo..."

Nokwarem no, ebetumi ayɛ den sɛ wɔde eyinom nyinaa bɛma wɔ adidi biara mu. Sɛ wuntumi mfa nhabannuru mma anɔpaduan a, wubetumi de aduaba bi ama mmom. Fa nhabannuru ne nnuaba ka w’awia ne awia aduan ho.Ade a ɛho hia sen biara ne sɛ wubesusuw saa prɛte yi ho sɛ akwankyerɛ ma da mũ no nyinaa.

Sɛ yɛbɛka no tiawa a, bɔ mmɔden sɛ wobɛyɛ wo ba no da biara da aduan no fã nhabannuru ne nnuaba, na fã a aka no yɛ aburow a wɔayam ne protein. Ɛnyɛ hwee sɛ wobɛma wɔn aduan ketewaa bi bere ne bere mu, nanso to nnuan a ahoɔdennuru nnim, a ahoɔdennuru pii wom (e.g., nnuan a asikre wom, nnuan a srade wom) ano hye sɛnea wubetumi.

Ade foforo nso, sɛ wususuw sɛ ɛyɛ den sɛ wobɛma wo mma asua adidi kwan foforo yi a, ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ w’ankasa wubedidi saa. ``(MyPlate)`` yɛ akwankyerɛ kɛse ɛnyɛ mmofra nko na mmom mpanyimfo nso. Sɛ mmofra hu sɛ wɔn awofo redi nnuan a ahoɔden wom a, wɔn ankasa na wɔde yɛ wɔn su.

Afei momma yɛnhwɛ nea afã horow a ɛwɔ kɔla ahorow a ɛwɔ `(MyPlate)` so no kyerɛ.

Ɔfã biara a ɛwɔ kɔla a ɛwɔ ``MyPlate'' prɛte yi so no gyina hɔ ma nnuan akuw ahorow. Momma yɛnka wɔn mu biara ho asɛm wɔ ɔkwan soronko so.

Ɔfã a ɛyɛ ahabammono: Nnuadewa

Wɔde prɛte yi fã kɛse a wɔde ahabammono akyerɛ no yɛ nea wɔde asie ama nhabannuru. Nnuadewa ne:

• Vitamin ne mineral pii a ɛho hia ma mmofra akwahosan pa wom.
• Sɛnea ɛte no, calories kakraa bi na ɛwom .
• Fiber pii wom . Saa fiber yi boa wo ma wote nka sɛ woayɛ ma na ɛboa nso ma wosiw akisikuru ano.

Nneɛma a edidi so yi ka nhabannuru kuw no ho:

• Nnuadewa a ɛyɛ ahabammono tuntum: te sɛ akutu, kɔla ahabammono, kale, broccoli, ne akutu.
• Nnuadewa a ɛyɛ borɔdɔma ne kɔkɔɔ: karɔt, akutu, ɛmo a ɛyɛ dɛ, tomato.
• Beans ne nnuaba: Nneɛma te sɛ chickpeas, lentils, green beans, ne peas (eyinom nso ka protein kuw no ho).
• Nnuadewa a starch wom: ɛmo, atoko, cassava.
• Nnuadewa afoforo: Nnuadewa afoforo nyinaa te sɛ cauliflower, bean sprouts, eggplant, cucumber.

Sɛ wopɛ aduan pa a, ma w’abusua no nhabannuru ahorow dapɛn biara. Wubetumi de nhabannuru a wɔayɛ no foforo, a wɔahyɛ no nwini, anaa nea wɔde ahyɛ toa mu adi dwuma. Sɛ wopaw nhabannuru a wɔde ahyɛ toa mu a, bɔ mmɔden sɛ wobɛpaw nea nkyene nnim.

Ɔfã kɔkɔɔ: Nnuaba

Nnuaba nso yɛ ade a ɛho hia yiye wɔ aduan a ɛkari pɛ mu. Nnuaba no bi ne:

• Vitamin ahorow a ɛma nipadua no tumi ko tia nyarewa, te sɛ Vitamin C.
• Aboɔden abo a ɛho hia te sɛ potassium .
• Fiber dodow pa na ɛwɔ mu .

Wubetumi de nnuaba a wɔayɛ no foforo, nnuaba a wɔahyɛ no nwini, anaa nnuaba a wɔde ahyɛ toa mu adi dwuma. Sɛ wode nnuaba a wɔde ahyɛ toa mu di dwuma a, paw nea ɛwɔ nnuaba nsu mu sen sɛ wode bɛhyɛ asikre mu.

Nea ɛho hia: Nnuaba a ɛyɛ mũ a wubedi no ye sen sɛ wobɛnom nnuaba mu nsu 100%, efisɛ nnuaba mu nsu wɔ asikre ne calories pii sen nnuaba no ankasa, na fiber sua.

Ɔfã a ɛyɛ borɔdɔma: Nnuadewa

Nea ɛka aburow kuw no ho ne nnuan a wɔde aburow biara te sɛ awi, oats, atoko a wɔayam, ne atoko. Abodoo, roti, noodles, aburow, aburow, ne pasta ka saa kuw yi ho.

Anyɛ yiye koraa no ɛsɛ sɛ aburow a mmofra di da biara no fã yɛ aburow a wɔayam . Nhwɛso ahorow bi ne oatmeal, aburow a ɛyɛ bruu, ne awi paanoo.

Nsonsonoe bɛn na ɛda aburow a wɔayam ne aburow a wɔayɛ no yiye ntam?

Ɛnyɛ den koraa. Aburow a wɔayam no yiye ne nea wɔayɛ a wɔayi aburow no afã horow a ahoɔden wom (bran, germ) mfi hɔ. Wɔwɔ aduan mu ahoɔdennuru pii . Saa fiber yi boa mmofra ma wɔte nka sɛ wɔayɛ ma na ɛboa ma wosiw akisikuru ano na wɔsa. Aduan a aburow a wɔayam pii wom a wobedi nso betumi atew asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ komayare ne asikreyare so.

Aburow a wɔayɛ no yiye ( s.e., abodoo fitaa, aburow fitaa) ne nea wɔayi aburow no afã horow a ahoɔden wom pii te sɛ bran no afi hɔ bere a wɔreyɛ ho adwuma no. Wɔn mu fiber sua koraa. Nanso, wɔama aburow pii a wɔayɛ no yiye "ayɛ kɛse." Ɛne sɛ, wɔsan de vitamin ne mineral ahorow a woyii fii mu bere a wɔreyɛ ho adwuma no bi ka ho Nanso, wɔmfa nhama no nsan nkɔ mu bio.

Ɔfã a ɛyɛ kɔkɔɔ: Nnuan a protein wom

Nnuan a protein wom ho hia na ama ntini, honam ani, mogya, ne ntini afoforo a ɛwɔ nipadua no mu anyin na akura mu. Vitamin ne nnuru a ɛho hia te sɛ iron nso wɔ mu.

Nnuan a protein pii wom no bi ne:

• Nantwinam, akokɔnam, mpataa ne ɛpo mu nnuan.
• Ɛmo ne nnuaba a ayow (te sɛ chickpeas, lentils, ne green beans).
• Nkwaa a wɔde yɛ nkesua.
• Nnuadewa (te sɛ atoko, cashews) ne aba (akutu aba, owia-nsoromma aba).
• Soya nneɛma (e.g. tofu, soya nam, veggie burger).

Sɛ worepaw nam a, kae sɛ wobɛpaw nea srade nnim anaasɛ srade nnim .

Ɔfã a ɛyɛ bruu: Nufusu ne nufusu a wɔde yɛ nneɛma

Saa ɔfa yi bi ne nufusu ne nufusu afoforo te sɛ yogurt ne cheese. Soya nufusu ne soya yogurt a wɔde calcium aka ho no nso ka saa kuw yi ho.

Calcium akyi no, nufusu mu nneɛma nso wɔ protein ne vitamin D. Vitamin D boa nipadua no ma ɛtwe calcium. Saa calcium yi boa ma sẽ ne nnompe yɛ den.

Ade ketewaa bi: Nneɛma a wɔde nufusu yɛ, te sɛ bɔta, krim, ne cream cheese, nni calcium pii. Enti, wɔnka nufusu mu nnuan kuw yi ho.

Fa nyɛ wo su sɛ wode nufusu ne nufusu a srade nnim anaa srade nnim bɛma mmofra a wɔadi boro mfe 2.

Sɛ wopɛ sɛ wuhu nsɛm pii a...

``(MyPlate)`` yɛ akwankyerɛ a ɛfa adidi pa ho ara kwa. Sɛ wowɔ wo ba no adidi ho dadwen bi a, ɛbɛyɛ papa sɛ wo ne w’abusua oduruyɛfo bɛkasa afa eyi ho. Obetumi de afotu a eye ma wo ba no ama wo.

Wubetumi anya nsɛm pii afa saa ``MyPlate`` kwan yi ho, da biara da aduan nhyehyɛe, aduannoa ho nhyehyɛe, ne dwumadi ahorow wɔ United States Department of Agriculture (USDA) (MyPlate.gov) wɛbsaet hɔ, a edi kan de saa ``MyPlate`` kwan yi bae. Nanso, ma ɛntra w’adwenem sɛ esiane sɛ wɔyɛɛ no ​​maa Amerikafo tebea nti, ɛho hia sɛ yɛsakra no ma ɛne nnuan ne anonne a ɛwɔ yɛn man yi mu no hyia.

Nkrasɛm a Wɔde Kɔ Fie

Okay, enti momma yɛnsan nhwɛ nneɛma bi a ɛsɛ sɛ wokae fi nea yɛaka ho asɛm no mu tiawa:

• Kari pɛ yɛ ade titiriw: Ɛyɛ papa sɛ wode aduan kuw biara kakra bɛma sen sɛ wode nnuan koro no ara pii bɛma.
• Ɛsɛ sɛ wo prɛte no fã yɛ nnuaba ne nhabannuru: Akyinnye biara nni ho sɛ eyi yɛ biribi a ɛsɛ sɛ wode sie w’adwenem. Fa nhabannuru ne nnuaba a ɛyɛ kɔla ahorow siesie wo prɛte no.
• Mma wo werɛ mmfi aburow a wɔayam: Fa nneɛma te sɛ bran aburow, chickpea paanoo, ne oats ka wo mma aduan ho.
• Paw protein a ɛnyɛ den: Mpataa, akokɔ (a onni honam ani), nkesua, atoko, ne akutu yɛ protein fibea pa.
• Nufusu a srade nnim: Paw nufusu a srade nnim te sɛ nufusu ne yogurt ma wo mma.
• Tew asikre ne ngo a ɛho nhia so: Tow anonne a ɛyɛ dɛ, toffee, chocolate, ne nnuan a srade wom ano hye sɛnea wubetumi biara.
• Yɛ nhwɛsofo: Sɛ wo mma hu sɛ woredi nnuan a ahoɔden wom a, wɔn nso bɛyɛ wɔn su.

Enti, mewɔ anidaso sɛ saa `(MyPlate Food Guide)` yi bɛboa wo ne wo ba no ma moanya apɔwmuden ne anigye. Sɛ wobɔ mmɔden kakra a, ɛnyɛ den saa. Wubetumi ama wo ba no nea eye sen biara!

` Adidi pa, mmofra aduannuru, MyPlate, aduan a ɛkari pɛ, nhabannuru, nnuaba, aburow