Wɔka aduan ho nhyehyɛe foforo ho asɛm pii nnansa yi, ɛnte saa? Yɛte nsɛm te sɛ Paleo ne Vegan bere nyinaa. Enti susuw ɔkwan foforo a wɔfa so didi a ɛka nnuan atitiriw abien yi mu nea eye sen biara bom ho hwɛ. Saa na wɔfrɛ ‘Pegan’ aduan no. Ɛnnɛ, yɛbɛka nea ɛyɛ ankasa, nea wubetumi adi wɔ so , ne onii ko a ɛfata ma no ho asɛm.
Sɛ yɛbɛka no tiawa a, dɛn ne Peganfo aduan?
Eyi yɛ adwene a ɛyɛ mmerɛw yiye ankasa. Asɛmfua Pegan yɛ nsɛmfua Paleo ne Vegan a wɔaka abom .
- Paleo Diet: Eyi kyerɛ sɛ yebedi nnuan a ɛyɛ mũ, te sɛ nea yɛn nananom bɔɔ abɔmmɔ na wɔboaboaa ano no. Ɛno kyerɛ nnuaba, nhabannuru , nam, mpataa , ne nnuaba.
- Vegan Diet: Eyi hwehwɛ sɛ wɔkwati mmoa nneɛma koraa na wodi nnuan a efi afifide mu nkutoo.
Enti Pegan aduan no ka wiase abien no nyinaa mu nea eye sen biara bom. Nnyinasosɛm titiriw ne sɛ ɛsɛ sɛ w’aduan 75% yɛ nea efi afifide mu . Ɛno kyerɛ nneɛma te sɛ nhabannuru ne nnuaba. Ɛsɛ sɛ 25% a aka no fi mmoa nneɛma (nam, mpataa, nkesua ).
Saa kwan yi si so dua sɛ wobedi nnuan a ɛyɛ dɛ a ɛyɛ foforo sɛnea wobetumi biara , a wɔmfa nneɛma a ɛkora so anaasɛ nneɛma a wɔde yɛ nneɛma a ɛyɛ dɛ nka ho. Ɛsɛ sɛ wɔkwati nufusu ne nnuan a gluten wom koraa wɔ saa aduan yi mu.
Enti dɛn na wubetumi adi wɔ Peganfo aduan no mu?
Saa aduan yi twe adwene si “aduan a ɛho tew” so. Ɛne sɛ, abɔde mu nnuan a wɔansiesie no pii a wobedi sɛnea wubetumi. Wubetumi anya eyi ho adwene pa denam pon a ɛwɔ ase ha no a wobɛhwɛ so.
| Aduan su | Nkyerɛkyerɛmu ne nhwɛso ahorow |
|---|---|
| Nnuadewa ne nnuaba | Wɔkamfo nhabannuru a starch kakraa bi na ɛwom na glycemic index sua na wɔkamfo kyerɛ kɛse. Sɛ nhwɛso no, nneɛma te sɛ broccoli, karɔt, bankye, tomato, ne akutu. Nnuaba nso ye. |
| Nnuadewa ne aba ahorow | Nnuadewa te sɛ almond, pistachio, ne walnut, ne aba te sɛ chia, flax, ne akutu aba. |
| Mmoa mu protein (25%) . | Nantwinam a wɔde sare ayɛ, akokɔnam, ne mpataa a mercury nnim, a srade pii wom (te sɛ salmon, herring, ne cod). Wubetumi nso adi nkesua. |
| Nnuadewa a gluten nnim | Wɔntaa nkamfo eyinom nkyerɛ. Nhwɛso ahorow: Quinoa, aburow a ɛyɛ bruu, oats, amaranth. |
Ɛdefa asikre ho no, wubetumi de asikre adi dwuma wɔ saa aduan yi mu. Nanso sɛ aduru a wɔde ma bere ne bere mu nkutoo . Ɛnyɛ papa sɛ wode asikre bɛka ho da biara.
Dɛn na ɛnyɛ papa sɛ wobedi?
Nneɛma atitiriw abien wɔ hɔ a ɛsɛ sɛ wuyi fi w’aduan mu wɔ vegan aduan so. Eyinom yɛ nnuan a gluten ne nufusu wom . Afei nso, ɛsɛ sɛ wotew nnuan a wɔayɛ no foforo a wɔde nneɛma a wɔde sie bere tenten na ɛyɛ no so.
| Nnuan a ɛsɛ sɛ wɔkwati | Nhwɛso ahorow |
|---|---|
| Nnuan a gluten wom | Abodoo, pasta, nneɛma a wɔde yɛ paanoo, aburow pii, beer. |
| Nnuan a wɔde nufusu yɛ | Nantwi nufusu, yogurt, kyiisi. |
| Nnuan a wɔayɛ ne afoforo | Biribiara a nnuru a ekum mmoawa, nneɛma a wɔde siesie nneɛma, kɔla a wɔde ayɛ, anaa nneɛma a ɛyɛ dɛ wom. |
So saa aduan yi wɔ akwahosan mu mfaso bi ampa?
Ɛha na ɛsɛ sɛ yɛte tebea ankasa no ase. Sɛ yɛbɛka no pɛpɛɛpɛ a, nyansahu mu nhwehwɛmu a emu dɔ biara nni hɔ a ɛfa Peganfo aduan ankasa ho. Enti, abenfo ka sɛ nsɛm a ɛdɔɔso nni hɔ a wɔde bɛka akwahosan so mfaso a ɛwɔ so no ho asɛm pintinn.
Nanso, sɛ wohwɛ nnyinasosɛm atitiriw a ɛwɔ akyi, kyerɛ sɛ, nnuan a efi afifide mu a wode di kan , ɛda adi pefee sɛ ɛde akwahosan mu mfaso pii ba. Nhwehwɛmu ada no adi sɛ nhabannuru ne nnuaba a ahoɔdennuru pii wom a wodi no ma akwahosan nyinaa tu mpɔn na ɛtew asiane a ɛwɔ hɔ sɛ obi benya nyarewa bi so. Nhwehwɛmu ahorow bi nso kyerɛ sɛ nnuan a efi afifide mu betumi aboa ma nipadua mu duru so atew na ama srade bɔne a ɛwɔ nipadua no mu no so atew .
Afei ma yɛnka gluten ho asɛm.
Gluten nyɛ ade bɔne mma obiara. Gye sɛ wowɔ gluten a wontumi nnyina ano anaasɛ aduruyɛ mu tebea bi te sɛ Celiac Disease , enhia sɛ wuyi gluten fi w’aduan mu koraa. Ɛtɔ mmere bi a, sɛ woyi fi hɔ a, ebetumi ayɛ akwanside a ɛmma wontumi nkura aduan mu bere tenten.
Nokwarem no, nhwehwɛmu kyerɛ sɛ sɛ wode aburow a wɔayam ne atoko ka w’aduan ho a, ebetumi ayɛ papa ama w’akwahosan ankasa. Enti, ɛsɛ sɛ wususuw ho mprenu sɛ wubeyi gluten afi hɔ a wunni aduruyɛ mu ntease biara.
Nkrasɛm a Wɔde Kɔ Fie
- Pegan aduan no yɛ Paleo ne Vegan a wɔaka abom, a ɛyɛ nnuan a wɔde afifide ayɛ 75% ne nnuan a wɔde mmoa ayɛ 25%.
- Nea wɔde wɔn adwene si so titiriw wɔ ha ne sɛ wɔbɛkwati nnuan a wɔayɛ ho adwuma, nufusu mu nnuan, ne nnuan a gluten wom.
- Ɛwom sɛ nhwehwɛmu a edi mũ biara nni saa aduan yi ho de , nanso n’aduan a efi afifide mu no betumi ama akwahosan so mfaso te sɛ mu duru a ɛso tew ne srade a ɛso tew.
- Nea ɛho hia sen biara: Ansa na wobɛyɛ nsakrae kɛse saa wɔ w’aduan a wudi da biara da mu, titiriw sɛ woyɛ foforo wɔ nnuan a efi afifide mu mu a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa. Ɔno anaa aduannuru ho ɔbenfo betumi aboa wo ma woayɛ aduan ho nhyehyɛe a ɛfata wo na ɔbɛhwɛ ahu sɛ wubenya aduannuru a wuhia.
Pegan Adidi, Adidi, Adidi a Ɛma Apɔwmuden, Mu duru a Wɔtew, Vegan, Paleo, Aduandi
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