So wotee ehu nka kakra bere a wuhuu akontaabu a ɛwɔ wo srade ho amanneɛbɔ so no? Bere a wo duruyɛfo kae sɛ, "Wo srade dɔɔso, hwɛ yiye" no, so wunyaa ɔhaw wɔ nea wubedi ne nea ɛnsɛ sɛ wudi ho? Eyi yɛ ɔhaw a nnipa pii wɔ. Nanso mma ɛnhaw wo. Ɛdenam nsakrae nketenkete a wobɛyɛ wɔ w’aduan mu, te sɛ nnuan a efi afifide mu a wode bedi kan kɛse so no, wubetumi abɔ wo koma akwahosan ho ban na wo srade a ɛwɔ wo mu no so atew. Ma yɛnhwɛ sɛnea ɛyɛ adwuma.
Dɛn ankasa ne ‘aduan a wɔmfa nam nni dwuma’?
Sɛ yɛbɛka no tiawa a, eyi kyerɛ sɛ w’aduan mu dodow no ara yɛ nnuan a efi afifide mu. Ɛno kyerɛ nhabannuru, nnuaba, ne aburow. Nanso ɛnsɛ sɛ wugyae nam ne mpataa a wudi koraa. Eyi yɛ soronko wɔ afifide anaa vegan a obi bɛyɛ ho . Wubetumi adi aduan a ne fã kɛse no ara yɛ afifide, na wode mmoa nneɛma kakra aka ho.
Nanso nea ɛho hia sen biara ne sɛ wobɛpaw aduan a ɛma koma nya ahoɔden, egu ahorow, na egyina afifide so. Bɔ mmɔden sɛ wode saa nneɛma yi bɛka w’aduan ho.
| Aduan su | Nhwɛso ahorow ne hia a ɛho hia |
|---|---|
| Nnuaba ne nhabannuru | Biribiara te sɛ apɔw-mu-teɛteɛ, banana, nnuaba, akutu, broccoli, bankye, karɔt, ne nea ɛkeka ho Eyinom wɔ fiber ne vitamin pii. |
| Aburow a wɔayam no yiye | Aburow a wɔayam, oats, buckwheat, ne atoko. Ɛnyɛ den sɛ nipadua no bɛtwe eyinom na ɛboa ma ɛhyɛ srade a ɛwɔ nipadua no mu no so. |
| Nnuadewa ne aba | Cashew, atoko, almond, akutu aba, flax aba. Srade a ahoɔden wom wɔ eyinom mu. Nanso nnidi pii, nsa biako pɛ na ɛdɔɔso. |
| Bean ne atoko | Chickpeas, peas, bankye a ɛyɛ ahabammono, atoko. Eyinom wɔ fiber a ɛtumi nwura mu pii, enti ɛboa kɛse ma srade a ɛwɔ mogya mu no so tew. |
| Ngo a ɛyɛ nsu a mfaso wɔ so | Fa ngo a ɛnyɛ ɔhyew mu te sɛ ngodua ngo ne canola ngo di dwuma. Tew ngo te sɛ akutu ngo ne nnuadewa ngo a wode di dwuma no so. |
Ɔkwan bɛn so na nnuan a efi afifide mu no brɛ srade a ɛwɔ nipadua mu no ase?
Ɛyɛ mmerɛw yiye. Yenim sɛ srade a ɛyɛ den ne srade a ɛwɔ aduan mu nyinaa ma mogya mu srade dodow kɔ soro. Eyinom wɔ mmoa nnuan te sɛ nam a srade wom mu kɛse. Enti sɛ yɛtew eyinom a yedi so na yɛdan kɔ nnuan a efi afifide mu so a, wodi srade bɔne a ɛkɔ soro no so.
Nea ɛho hia kɛse mpo ne fiber .
Sɛnea aduannuru ho abenfo kyerɛ no, ɛsɛ sɛ yedi bɛyɛ gram 25-30 fiber da biara. Anyɛ yiye koraa no, ɛsɛ sɛ ɛno mu nkyem anan mu biako fi nhama a ɛtumi nwura mu.
Susuw ho hwɛ, apɔw-mu-teɛteɛ, blueberries, bankye, oats, lentils, ne nea ɛkeka ho nyinaa wɔ fiber a ɛtumi nwura mu pii. Sɛ wode saa fiber a ɛtumi nwura mu yi gram 5-10 ka w’aduan ho da biara a, wubetumi atew wo srade ‘bɔne’ (LDL cholesterol) dodow so bɛyɛ 5-11. Ɛtɔ mmere bi a, ɛboro saa mpo!
Saa ara na nnuaba, nhabannuru, ne aburow a wɔayam no wɔ nneɛma a ɛma akwahosan a wɔfrɛ no sterols. Sɛ wode sterol gram 2 pɛ ka w’aduan ho da biara a, ebetumi atew wo srade ‘bɔne’ (LDL) so 5% kosi 10%.
Sɛ woredi aduan a efi afifide mu mpo a, nnyɛ mfomso ahorow yi!
Mma nsusuw sɛ esiane sɛ woyɛ ‘vegetarian’ nti, ɛkyerɛ sɛ biribiara ye. Nnuan bi a efi afifide mu betumi apira w’akwahosan. Ɛyɛ papa sɛ wobɛtwe wo ho afi saa nneɛma yi ho titiriw.
| Nnuan a Ɛsɛ sɛ Wokwati | |
|---|---|
| Nnuan a wɔayɛ no yiye | Nnuan a wɔakyekyere ne adaka mu betumi ayɛ nea nneɛma a ɛkora so, asikre, nkyene, ne srade a ɛnyɛ papa pii wom. |
| Ngo a ɛwɔ mmeae a osu tɔ na owia bɔ kɛse | Akutu ngo ne nnuadewa ngo. Eyinom mu srade a ɛyɛ den pii wom. Ɛho hia paa sɛ wɔto wɔn a wɔde di dwuma wɔ aduannoa mu no ano hye. |
| Nnuan ne anonne a asikre wom | Nsã a asikre wom, anonne a ɛyɛ dɛ, keeki, bisket, ne nnuan a ɛyɛ dɛ. Eyinom ma triglycerides , srade bi a ɛwɔ mogya mu no dodow kɔ soro, na ɛno nso ma wo srade a ɛwɔ wo mu nyinaa kɔ soro. |
| Trans srade a ɛwɔ nipadua no mu | Margarine, shortening, nneɛma a wɔde yɛ paanoo, ne nnuan a "hydrogenated oils" wom. Eyinom yɛ asiane kɛse efisɛ ɛma srade ‘bɔne’ (LDL) kɔ soro na ɛtew srade ‘papa’ (HDL) so. |
Sɛ wotɔ ‘vegan ice cream’ fi sotɔɔ mu mpo a, kenkan nea wɔakyerɛw so no. Ebia akutu ngo, akutu mu srade, ne asikre pii wom. Enti, mma asɛmfua ‘vegan’ nnnaadaa wo.
Ɛho hia yiye sɛ wohwehwɛ animdefo afotu.
Sɛ woasi gyinae sɛ wobɛdan akɔ aduan a efi afifide mu so a, ɛho hia sɛ woyɛ nhwehwɛmu bi na wohwɛ hu sɛ woredi aduan a ɛkari pɛ. Sɛ ɛbɛyɛ yiye a, ɛbɛyɛ papa sɛ wo ne obi a onim aduan ho ɔbenfo bɛkasa.
Eyi bɛboa wo ma woahwɛ ahu sɛ worenya calories, protein, ne aduannuru afoforo a ɛfata a wuhia da biara. Titiriw sɛ woresusuw ho sɛ wobɛyɛ obi a onni nam anaasɛ wodi nam a, ebia aduannuru te sɛ vitamin B-12, iron, zinc, ne omega-3 srade a ɛwɔ wo mu no nni wo so . Enti ɛsɛ sɛ wohwɛ yiye wɔ ɛno nso ho.
Nea ɛho hia sen biara: Sɛ wowɔ ayaresa tebea biara (e.g. asikreyare, mogya mmoroso) a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu.
Nhwɛsoɔ:
- Ɛsɛ sɛ asaabo mu ayarefo hwɛ yiye wɔ potassium ho. Potassium pii wɔ nnuaba ne nhabannuru mu.
- Ɛsɛ sɛ nnipa a wɔnom nnuru a ɛma mogya yɛ mmerɛw (e.g., Coumadin) hwɛ yiye wɔ vitamin K. Nnuadewa a ɛyɛ ahabammono wɔ vitamin K pii.
Enti, ɛho hia paa sɛ wubisa wo duruyɛfo sɛ ebia nsakrae yi yɛ nea asiane biara nni ho ma w’akwahosan anaa.
Nkrasɛm a Wɔde Kɔ Fie
- Nnuan a efi afifide mu a wɔde di kan no yɛ ɔkwan pa a wɔfa so tew srade so na wokura koma akwahosan mu.
- Fa nnuaba, nhabannuru, aburow a wɔayam, nnuaba, ne aba hyɛ wo prɛte ma.
- Fa nnuan a ahoɔdennuru a ɛtumi nwura mu pii te sɛ oats, atoko, ne apɔw-mu-teɛteɛ ka w’aduan ho.
- Ɛnyɛ biribiara a ɛka sɛ ‘vegetarian’ na eye. Kwati nnuan a wɔayɛ no yiye, asikre pii wom, na trans srade wom.
- Hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu, titiriw sɛ wowɔ ayaresa mu tebea afoforo a.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho