So wuntumi nnyae adidi boro so a wuntumi nhyɛ wo kyɛfa so? Momma yensua nea portion control yɛ ankasa!

Ɛtɔ da bi a, wote nka sɛ yedidi boro so kakra? Nokwarem no, yɛn mu pii didi boro so nnansa yi a yennim mpo. Ade biako nti a ɛte saa ne sɛ seesei yɛasua sɛ yebehu nnuan pii na yedi. Enti, so yɛbɛka nsɛm a ɛkɔ akyiri nnɛ afa portion control ho ? Eyi ho hia wo ne w’abusua paa.

Dɛn nti na ɛsɛ sɛ yesusuw aduan dodow ho saa? (Adidi boro so ho haw ahorow) .

Sɛ yɛbɛka no tiawa a, nneɛma bɔne pii wɔ adidi pii a wodi mu. Nnipa a wɔtaa didi boro so no taa yɛ kɛse, kyerɛ sɛ wɔbɛyɛ kɛse mmoroso/yɛ kɛse mmoroso. Ɛnyɛ ɛno nko, na mmom ebia wobehyia akwahosan ho haw afoforo pii nso.

Fa no sɛ, nneɛma a ɛte sɛɛ betumi asi:

• Mogya Nhyɛso a Ɛkɔ Anim
• Cholesterol a ɛdɔɔso
• Asikreyare a Ɛto so 2
• Nnompe ne Ntini mu Ɔhaw : Eyi betumi ayɛ nea enti a wo nkotodwe yɛ wo yaw kɛse no.
• Sleep apnea yɛ bere a mpofirim ara wote nka sɛ wo ho atɔ wo bere a woada anadwo no.
• Ɛtɔ mmere bi a eyi nso betumi de tebea horow te sɛ adwenemhaw aba .

Eyi nso ma asiane a ɛwɔ hɔ sɛ wobenya tebea horow a emu yɛ den te sɛ komayare ne akisikuru wɔ nnipa a wɔn mfe akɔ anim mu no yɛ kɛse.

Afei hwɛ, sɛ yɛkɔ sotɔɔ anaa adidibea a, dɛn nti na wɔbɔ mmɔden sɛ wɔbɛma yɛn nnuan akɛse? Efisɛ yesusuw sɛ, ‘Sika a wɔsɛe no bɛn ara ni, sɛ yɛtɔ kɛse a, ɛfata.’ Nanso, sɛ ngo, asikre, ne calories ahyɛ saa ‘aduan a ɛsom bo’ no mu ma a ɛho nhia a, ebepira yɛn akwahosan, na ɛnyɛ mfaso, ɛnte saa? Ɛno nti na portion control ho hia kɛse no.

Dɛn ne ‘nneɛma a wɔde ma’ a ɛwɔ aduan a wɔde ahyɛ mu so? Momma yɛnte ase kakra.

Ebia woahyɛ no nsow sɛ nnuan a wɔde ahyɛ mu ne nkotoku pii a yɛtɔ fi sotɔɔ mu no wɔ ‘serving size’ wɔ so. Eyi nkyerɛ dodow a *ɛsɛ sɛ* yedi, na mmom ɛkyerɛ saa aduan no dodow a nkurɔfo taa di bere koro mu. Ɛne sɛ, sɛ wodi saa dodow no a, wubetumi ahu calories ne aduannuru dodow – kyerɛ sɛ, ngo, asikre, nkyene, ne nea ɛkeka ho – dodow a wobɛkɔ wo nipadua mu.

Ɛtɔ mmere bi a, aduan a wɔde ma a ɛwɔ krataa no so no betumi ayɛ ketewaa koraa asen dodow a wotaa di no. Sɛ ɛba saa a, ‘afã no kɛse’ kyerɛ aduan dodow a wopaw sɛ wubedi. Ɛho hia sɛ yɛte nsonsonoe a ɛda abien no ntam ase.

Susuw ho saa kwan yi so. Wotɔ nhabannuru a wɔahyɛ no nwini a wɔde ahyɛ mu fi sotɔɔ mu. Ɛwom sɛ nea wɔde ma no kɛse yɛ ‘kuruwa 1’ de, nanso sɛ wopɛ sɛ wudi bɛyɛ kuruwa biako ne fã a, eye. Efisɛ nhabannuru dodow no ara nni calories pii, srade sua, nanso aduannuru pii wom.

Nanso, sɛ yɛka nnuan a calories, asikre, ne srade pii wom ho asɛm a, ɛno (serving size) ho hia yiye. Ɛte sɛ kɔkɔbɔ ketewaa bi ma yɛn sɛ, ‘Ebia woredi aduan pii, na ebetumi asɛe wo nipadua.’

Sɛ nhwɛso no, momma yɛnka sɛ wotɔɔ bisket a emu duru yɛ gram 100 na wudii ne nyinaa prɛko pɛ. Nanso sɛ dodow a wɔde ma wɔ krataa no so no ka sɛ ‘30 grams’ (ɛno bɛyɛ bisket 3) a, ɛno kyerɛ sɛ woadi bɛboro mprɛnsa! Ɛnyɛ ɛno nko, na mmom woadi calories a ɛwɔ mu no mmɔho abiɛsa ne asikre a wɔakyerɛw wɔ krataa no so no mmɔho abiɛsa nso! So wote sɛnea ɛno yɛ hu no ase?

Enti ɛsɛ sɛ yedi dodow ahe? (Sika Sika a Wɔkamfo Kyerɛ) .

Okay, seesei yenim sɛ aduan a wɔde ma no yɛ aduan dodow a nkurɔfo taa di ne aduannuru a ɛwɔ mu. Nanso, ɛnkyerɛ yɛn nnuan a ɛsɛ sɛ yedi ne dodow a ɛsɛ sɛ yedi na ama yɛanya apɔwmuden. Ɛno nti na adwene a ɛne sɛ wobenya aduan a ɛkari pɛ no ho hia no. Wɔ Amerika no, nhyehyɛe bi wɔ hɔ a wɔfrɛ no ‘MyPlate’, a ɛyɛ sɛnea wɔde nnuan frafra wɔ ɔkwan a ɛfata wo ne w’abusua so na wodi dodow a ɛfata. Ɛsɛ sɛ yesusuw yɛn aduan nso ho saa kwan no so. Wubetumi abisa wo duruyɛfo anaa aduannuru ho ɔbenfo bi ama wanya eyi ho nsɛm pii.

The Divided Plate Method - Afotu pa a ɛbɛma woadi w’aduan a wodi so ntɛm!

Ɔkwan a ɛyɛ mmerɛw na mfaso wɔ so yiye a wobɛfa so adi aduan dodow a wudi so ne adwene a ɛne sɛ ‘prɛte a wɔakyekyɛ mu’ no. Ɛte sɛ 'MyPlate' no. Fa no sɛ wo prɛte no mu akyekyɛ anan.

• `#### Prɛte no nkyem anan mu biako ma protein`

Ɛno kyerɛ nneɛma te sɛ nam, mpataa, nkesua, akutu, atoko, ne soya. Eyinom ho hia yiye ma nipadua no nyin ne ntini ahorow.

• `#### Prɛte no fã foforo (1/4) ne starches (te sɛ ɛmo, ɛmo, cassava, atoko) ne aburow (te sɛ bran aburow, kurakkan paanoo, rotis a wɔde atta esiam ayɛ, noodles)`

Ɛyɛ papa sɛ wobɛpaw aburow a wɔayam no yiye sɛnea wubetumi biara. Nneɛma te sɛ aburow a wɔde aburow ayɛ, buckwheat, ne atoko.

• `#### Ɛsɛ sɛ prɛte no fã (1/2) yɛ nhabannuru (anaasɛ nnuaba ne nhabannuru)`

Wubetumi de nhabannuru anaa nnuaba biara aka eyi ho, te sɛ nhaban momono (mukunuvenna, gotukola, kankun), karɔt, beet, akutu, bankye, tomato, kukuruku. Eyinom ma wonya vitamin, mineral, ne fiber.

Nea ɛho hia sen biara ne sɛ wompɛ sɛ wobɛhwie aduan afi ɔfã biako akɔ foforo anaasɛ wobɛboaboa ano te sɛ bepɔw. Sɛ wokyekyɛ wo prɛte mu saa a, ɛnyɛ sɛ ɛboa wo ma wudi aduan dodow a wudi so nko, na mmom ɛma ɛyɛ mmerɛw ma wo sɛ wobɛma w’abusua aduan a ɛkari pɛ nso.

Afotu pa foforo bi a wode bedi wo fã kɛse so (Portion Control Tips) .

Sɛ́ awofo no, yebetumi adi dodow a yedi so na yɛakyerɛkyerɛ yɛn mma ma wɔayɛ saa ara. Afotu foforo bi a ɛbɛboa ni:

• Fa mprɛte nketewa kyekyɛ aduan mu.Afei aduan no te sɛ nea ɛsõ. Susuw ho hwɛ, sɛ wowɔ sandwich wɔ anwummere aduan prɛte kɛse bi so a, ɛte sɛ nea ɛyɛ ketewaa ankasa. Nanso sɛ wode sandwich koro no ara gu prɛte ketewa bi a ɛwɔ nkyɛnkyɛn so a, wobɛte nka sɛ, ‘Oo, ɛdɔɔso.’
• Sɛ woreyɛ aduan pii prɛko pɛ a, kyekyɛ nea aka no mu nketenkete ansa na wode ahyɛ frigye anaa frigye mu. Afei sɛ obi a ɔwɔ abusua no mu kɔfa biribi di a, wobenya aduan a ne kɛse fata ara kwa wɔ wɔn nsam.
• Mma mmofra nni nnuan a wɔde ahyɛ packet anaa nkuku akɛse mu. Kyekyɛ mu yɛ no mprɛte anaa nkuruwa a ɛsono emu biara. Fa nyɛ wo su sɛ wubedidi wɔ adidipon so sɛnea wubetumi biara.
• Sɛ wudidi wɔ TV, wo fon, anaa screen foforo biara anim a, ɛnyɛ papa koraa. Sɛ yɛyɛ saa a, yewie a yedi pii a yenhu mpo.
• Sɛ worekyɛ aduan a, mfa prɛte anaa nkuku no nyinaa mmra pon no so, na mmom kyɛ fi adididan mu. Sɛ aduan bi aka a, susuw ho mprenu ansa na woakyɛ ne mprenu so. Sɛ wobisa no ne mprenu so a, ma no nhabannuru salad anaa nnuaba bi.
• Bɔ mmɔden sɛ wubedi nnuan abiɛsa a ahoɔden wom ne nnuan biako anaa abien a ahoɔden wom wɔ mmere a ɛyɛ daa mu da mũ no nyinaa. Sɛ wutwa adidi bi so a, ɛbɛyɛ mmerɛw sɛ wubedidi boro so bere foforo a wubedidi no.
• Fa salad ne nnuaba pii ka w’abusua aduan ho. Titiriw sɛ wode biribi te sɛ salad fi ase didi a, wodi ɔkɔm so na wote nka sɛ woama wɔ bere tiaa bi mu. Eyi nso boa ma wodi calorie a ɛho nhia a wodi so.
• Mpere wo ho bere a woredidi no. Didi nkakrankakra. Chem w’aduan no yiye. Ma obiara bere ma ɔnte nka sɛ ayɛ ma, na afei sɛ ɛsɛ sɛ woyɛ saa a, kyɛ bio. Adidi a wɔbom didi sɛ abusua no yɛ hokwan kɛse a wɔde bɛkasa akyerɛ wɔn ho wɔn ho na wɔakyekye abusuabɔ.
• Mma nhyɛ wo mma sɛ ‘wonnidi kosi sɛ prɛte no ho bɛtew.’ Kyerɛkyerɛ wɔn sɛ wonnyae adidi bere a wɔn amee. Eyi ho hia paa.
• Sɛ wokɔ adidibea a, wokyɛ w’aduan, anaasɛ wokra aduan a wode bɛma wo aduan titiriw no, anaasɛ worehyehyɛ w’aduan no fã de akɔ fie ansa na woafi ase.
• Sɛ worekra take-away a, kra nneɛma nketenkete na kyɛ obiara wɔ fie (abusua kwan so). Sɛ woredidi wɔ adidibea ahorow a wodi nnuan ntɛmntɛm a, paw nnuan a ɛde nneɛma a ahoɔden wom (te sɛ nufusu, nnuaba, karɔt) ba ma mmofra nkumaa no.

So ɛsɛ sɛ yɛkyerɛkyerɛ mmofra nkumaa no afã horow a wɔde ma no kɛse? (Mmofra a Wɔde Wɔn Ho Hyehyɛ Mu)

Ɛyɛ adwene pa sɛ wode mmofra bɛhyɛ mu denneennen ma wɔaboa wɔn ma wɔate dodow a ɛsɛ sɛ wodi ase. Wubetumi ama eyi ayɛ agoru.

Susuw ho hwɛ, sɛ aburow kuruwa biako bɛyɛ nea ɛdɔɔso ma obiako a ɔbɛsom ama abofra ketewa. Enti, ma wo ba no ice cream scoop na bisa sɛ, "So yɛbɛkyɛ rice cream nnɛ?" na ma abusua no nkyɛ aburow no. Ɛbɛyɛ te sɛ agodie ama wɔn, na wɔn ani begye ho.

Ɛsɛ sɛ nam asinasin bi kɛse bɛyɛ sɛ nkrataa a wɔde ahyɛ mu. Enti, fa akokɔ asinasin bi na susuw. "Hwɛ, ɔba/ɔbabea, so eyi te sɛ kaad a wɔde ahyɛ mu?" Bisa.

Afei nso, yi adididan mu nsenia no fi mu. Bere a ebia aduan a wobɛkari na woasusuw no renyɛ anigye mma wo de, nanso ebetumi ayɛ anigye kɛse ama mmofra. Ɛnyɛ ɛno nko, na mmom ɛyɛ ɔkwan pa a wobɛfa so akae akontaahyɛde ne akontaabu.

Yɛmfa yɛn nsa kɛse susuw ho anaa?

Sɛ wunni mfiri biara a wode susuw nneɛma a, ɔkwan a ɛyɛ mmerɛw yiye a wobɛfa so anya dodow a wubedi ho adwene a ɛyɛ den ne sɛ wode wo nsa bedi dwuma. Eyi yɛ ɔkwan pa a wobɛfa so akae wo ho sɛ ɛsɛ sɛ mmofra di aduan kakraa bi efisɛ wɔn nsa sua sen mpanyimfo de.

• Nsa a wɔato mu no kɛse te sɛ abofra nsa a wɔato mu (bɛyɛ sɛ abofra nsa a wɔato mu kɛse) ma noodles, aburow, anɔpaduan aburow, nhabannuru, ne nnuaba pɛnkoro.
• Biribi te sɛ nam ne mpataa kɛse bɛyɛ sɛ abofra nsateaa.
• Fa ngo dodow a wɔde ka aduan ho (te sɛ bɔta, ngo, mayonnaise, ne salad dressing) no ano hye ma ɛnyɛ abofra no nsateaa atifi.

Na mma wo werɛ mmfi asɛmpa a ɛfa afã horow a wɔde ma ho no: eyi yɛ adwuma wɔ akwan abien no nyinaa so! Sɛ wopɛ sɛ wotew aduan te sɛ spaghetti kɛse so mpo a, wubetumi akyekyɛ nhabannuru te sɛ karɔt anaa bankye mu ayɛ no bɛboro biako. Eyi bɛma ayɛ mmerɛw sɛ wubedi wo botae a ɛne ‘nnuaba ne nhabannuru 5 da biara’ no ho dwuma, ɛnte saa?

Awiei koraa no, ade a ɛho hia sen biara (Take-Home Message) .

Awiei koraa no, dwuma a yedi sɛ awofo wɔ mmofra a yɛbɛkyerɛkyerɛ wɔn aduan a wɔde ma no kɛse ho no ho hia yiye . Ɔkwan a yɛfa so didi, ɔkwan a yɛfa so paw aduan, ɔkwan a yɛfa so susuw portion sizes ho – mmofra rehwɛ eyinom nyinaa.

Sɛ yɛde adwene mu didi a, yɛn mma besua biribi afi saa nhwɛso no mu. Enti, aduan yɛ biribi a ɛsɛ sɛ wɔde anigye di mu anigye. Bere koro no ara mu no, ɛyɛ yɛn asɛyɛde sɛ yebedi nnuan a ahoɔden wom dodow a yɛn nipadua hia. Sɛ saa a, yebetumi atra ase sɛ abusua a wɔwɔ apɔwmuden na anigye. So wote ase? Sɛ wowɔ nsɛmmisa foforo bi fa eyi ho a, mma wo werɛ mmfi sɛ wo ne w’abusua oduruyɛfo bɛkasa.

` Nkyɛmu a Wɔde Di Dwuma, Aduan Dodow a Wɔhwɛ So, Adidi a Ɛma Apɔwmuden, Aduan a Ɛkari pɛ, Mmofra Aduandi, Kɛse mmoroso, Serving Size, Adidi boro so