So woredwen w’akwahosan nso ho na woresakra wo mprempren adidi su na wode w’adwene asi ɔkwan a ɛma apɔwmuden kɛse so ma wo nipadua? Sɛ wususuw saa a, yɛte sɛnea wodi adidi ho asɛm. Nnipa binom gyae mmoa nnuan nyinaa te sɛ nam, mpataa, ne nkesua a wodi na wɔbɛyɛ vegan koraa. Afoforo yi nam nkutoo fi hɔ na wodi nkesua ne nufusu (wegetarian). Saa bere yi de, kuw titiriw foforo bi wɔ hɔ. Wɔnni asase so mmoa te sɛ nantwinam, mprako nam, ne akokɔ nam, nanso wodi mpataa ne ɛpo mu nnuan afoforo. Ɛno ne nea yɛfrɛ
no Pescatarianfo aduan. Momma yɛnka eyi ho asɛm nkɔ akyiri nnɛ.
Hena ankasa ne Pescatarian?
Sɛ yɛbɛka no tiawa a, pescatarian yɛ obi a odi aduan a ɛnyɛ afifide a mpataa ne ɛpo mu nnuan afoforo ka ho. Wɔn aduan titiriw ne:
- Nnuaba ne nhabannuru
- Aburow a wɔayam no yiye
- Atoko te sɛ atoko ne chickpeas
- Nnuadewa ne aba.
- Nkesua ne nufusu mu nnuan (ebinom kwati eyinom nso, nanso dodow no ara di) .
- Na nea ɛho hia sen biara no, mpataa ne ɛpo mu nnuan afoforo te sɛ shrimp, squid, ne crab.
Nanso, wonni asase so mmoa nam biara te sɛ
akokɔ, nantwinam, abirekyi, anaa mprako nam . Fa no sɛ, eyi te sɛ nea wowɔ abusua a wonni nam mu, nanso wodi mpataa nkutoo.
Dɛn nti na nkurɔfo dan kɔ Pescatarianfo aduan yi so?
Nneɛma atitiriw abien nti na ɛte saa. Nnipa binom gyina nneɛma a atwa yɛn ho ahyia so na esi gyinae yi. Wogye di sɛ asase so mmoa a wɔtete wɔn de nya nam no sɛe nneɛma a atwa yɛn ho ahyia, di abɔde mu nneɛma pii dodo, na ɛde efĩ ba. Nanso, nnipa dodow no ara paw saa aduan a mpataa wom yi
efisɛ wodwen wɔn akwahosan ho. Nhwehwɛmu ada no adi mpo sɛ saa aduan a efi afifide ne mpataa mu yi so wɔ mfaso kɛse ma nipadua no.
Dɛn ne akwahosan so mfaso ankasa a ɛwɔ eyi so?
Te sɛ nam no, mpataa nso yɛ protein fibea pa ara. Nanso, sɛ wɔde mpataa toto nam kɔkɔɔ ho a, ɛwɔ mfaso pii.
Nhwehwɛmu ahorow kyerɛ sɛ nam kɔkɔɔ a wodi so tew anaasɛ woyi fi hɔ koraa, titiriw no, ɛtew asiane a ɛwɔ hɔ sɛ wobenya komayare ne mogya mmoroso so .
Adamfo paa wɔ ne komam!
Mpataa yɛ biribi a ɛboa wo koma akwahosan kɛse.
- Srade a ɛdɔɔso kakraa bi : Bere a srade a ɛsɛe koma pii wɔ nam kɔkɔɔ mu no, srade a ɛte sɛɛ kakraa bi pɛ na ɛwɔ mpataa mu.
- Omega-3 pii : Mpataa a srade wom te sɛ salmon, mackerel, herring, ne sardines wɔ omega-3 srade a ɛma koma nya ahoɔden pii . Saa omega-3s yi wɔ mfaso pii ma yɛn nipadua.
- Ɛtew plaque a ɛboaboa ano, a ɛyɛ srade a ɛboaboa ano wɔ mogya ntini mu no so.
- Ɛtew asiane a ɛwɔ hɔ sɛ koma bɛbɔ a ɛnteɛ (arrhythmia) so .
- Ɛboa ma triglycerides, srade bɔne bi a ɛwɔ mogya mu no so tew. Eyi nso yɛ kɛse ma koma akwahosan.
- Saa srade a ɛma apɔwmuden yi nso boa ma wɔhyɛ mogya mmoroso so.
Ɛno nti na nnuruyɛfo kamfo kyerɛ sɛ anyɛ yiye koraa no, mpataa a wode bɛka w’aduan ho mprenu dapɛn biara no ye kɛse ma koma akwahosan.
Kokoram ho asiane a ɛbɛtew so
Nhwehwɛmu ada no adi nso sɛ sɛ wotew nam kɔkɔɔ a wudi so, titiriw nam a wɔayɛ no foforo a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya kokoram ahorow bi te sɛ kokoram a ɛwɔ akyi berɛmo mu no so.
Lucky sɛ wobɛtra ase akyɛ?
Nhwehwɛmu bi daa no adi sɛ nnipa a wodi pescatarian aduan akyi no taa tra ase kyɛ sen wɔn a wodi nam kɔkɔɔ ne nkokɔ.
So ɔhaw bi wɔ ɔkwan yi so? Nneɛma bɛn na ɛsɛ sɛ yɛhwɛ yiye wɔ ho?
Te sɛ biribiara a ɛwɔ asetra mu no, biribiara a wɔdɔɔso dodo no nyɛ papa. Mpataa ne ɛpo mu nnuan nso nyɛ nea ɛka ho. Nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ wuhu ampa sɛ woresusuw saa aduan yi ho a.
Mercury Asiane a Ɛwɔ Hɔ
Eyi ne ade titiriw. Mpataa ahorow bi, titiriw mpataa akɛse a ɛwɔ po mu aduan a ɛwɔ soro no, tumi nya dade a emu yɛ duru a wɔfrɛ no
mercury pii wɔ wɔn nipadua mu. Saa mercury yi betumi apira yɛn akwahosan, titiriw ntini ahorow no.
Ɛsɛ sɛ saa nkurɔfo yi hwɛ yiye titiriw:- Ɛnanom a wɔyem
- Ɛnanom a wɔma wɔn nufu
- Mmofra nkumaa
Enti, sɛ wobɛyɛ Pescatarian a, nyansa wom sɛ wobɛpaw mpataa a mercury nni mu pii.
| Mercury dodow a ɛwɔ nipadua no mu | Nhwɛso ahorow (a mpataa a wɔtaa yɛ wɔ Sri Lanka ka ho) . |
|---|
| Mercury a ɛdɔɔso (kwati sɛ wobɛnom pii) . | Swordfish, Shark, Ɔhene Mackerel/Tuna Kɛse |
| Mercury a ɛba fam (aduan a wɔde yɛ aduan) . | Sardines, Herring, Salmon, Anchovies, Shrimp, Squid, Anom Nnua a wɔfrɛ no Smallmouth Bass |
Dade a Ɛnyɛ Den
Nam kɔkɔɔ yɛ nneɛma a eye sen biara a ɛma yɛn nipadua nya dade no mu biako. Enti, sɛ yegyae nam kɔkɔɔ a yedi koraa a, ebia nnipa binom benya dade a ɛho nhia. Eyi
ho hia titiriw ma mmea a wɔrekɔ brayɛ mu . Nanso biribiara nni hɔ a ɛsɛ sɛ ɛhaw yɛn ho. Nnuan a efi afifide mu a iron pii wom pii wɔ hɔ.
- Lentils, chickpeas, bankye a ɛyɛ ahabammono
- Nhaban a ɛyɛ ahabammono tuntum te sɛ akutu, kale, akutu, ne moringa nhaban
- Tofu
- Aburow a wɔde dade ahyɛ mu den
Mma "vegetarian" a wɔakyerɛw so no nnnaadaa wo!
Ɛnyɛ nnuan a wɔakyerɛw so sɛ "nam nnim" anaa "wegetarian" nyinaa na ɛma apɔwmuden. Ɛtɔ mmere bi a, eyinom betumi ayɛ nnuan a wɔayɛ no yiye. Ebetumi ayɛ asikre, nkyene, ne srade a ɛnyɛ papa pii. Enti, ɛmfa ho aduan a wudi akyi no, ɛbɛyɛ papa sɛ wobɛbɔ mmɔden sɛ wubedi
nnuan a wɔansiesie, abɔde mu nnuan pii sɛnea wubetumi. Ade a ɛho hia sen biara ne
sɛ wo ne w’abusua oduruyɛfo bɛkasa ansa na woayɛ nsakrae kɛse a ɛte saa wɔ aduan mu na ama woahwɛ ahu sɛ wɔadi w’aduannuru ahiade nyinaa ho dwuma. Obetumi ama wo aduannuru ho afotu a wuhia.
Nkrasɛm a Wɔde Kɔ Fie
- Pescatarian yɛ aduan a wɔmfa nam nni dwuma a mpataa ne ɛpo mu nnuan ka ho. Ɛnni asase so mmoa nam.
- Eyi betumi ayɛ ɔkwan a ɛma apɔwmuden kɛse efisɛ omega-3 srade a ɛma koma no yɛ den pii.
- Mpataa akɛse te sɛ king mackerel ne shark tumi kura mercury pii, enti ɛsɛ sɛ ɛnanom a wɔyem ne mmofra nkumaa paw mpataa a mercury nni mu pii.
- Esiane sɛ wunni nam kɔkɔɔ nti, hwɛ hu sɛ wubenya dade dodow a ɛho hia afi nnuan a efi afifide mu te sɛ atoko ne nhaban momono mu.
- Abɔde mu nnuan a ɛyɛ mũ a wobɛpaw no yɛ nea eye sen biara bere nyinaa sen nnuan a wɔayɛ a wɔakyerɛw so sɛ "nam nnim."
- Ansa na wobɛyɛ nsakrae titiriw biara wɔ w’aduan mu no, susuw aduannuru a wuhia ho.Ɛho hia paa sɛ wo ne wo duruyɛfo susuw eyi ho.
pescatarian, pescatarian aduan, sinhala akwahosan, mpataa aduan, omega-3, adidi pa, aduan pa
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