So oduruyɛfo no aka akyerɛ wo sɛ srade a ɛwɔ wo mogya mu no dɔɔso kakra? Sɛ ɛba saa a, yɛtaa dwene sɛ yɛbɛhwɛ yɛn aduan so na yɛatew yɛn mu duru so. Nanso, sɛ meka kyerɛ wo sɛ ɔkwan titiriw bi wɔ hɔ a ebetumi atew srade so denam nneɛma a yedi so, a ɛremma yɛn mu duru so tew nyɛ botae biako pɛ a, so wubegye me adi? Ɛno ne nea yɛfrɛ no 'Portfolio Diet'. Eyi yɛ ɔkwan a ɛyɛ anigye na mfaso wɔ so yiye. Ma yɛnhwɛ eyi ho nsɛm a ɛkɔ akyiri.
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Dɛn ne ‘Portfolio Diet’ no?
Ebia saa din yi bɛyɛ te sɛ nea ɛyɛ nwonwa kakra. Sɛ yɛbɛka no tiawa a, eyi nyɛ "aduan nhyehyɛe" a mmara katee wom. Mmom no, ɛyɛ biribi te sɛ "aduan ho nhyehyɛe." Fa no sɛ wode sika reto sikakorabea. Woremfa wo sika nyinaa nhyɛ adwumakuw biako kyɛfa mu da, ɛnte saa? Nea ɛbɛyɛ na asiane so atew no, wode sika hyɛ nnwumakuw pii kyɛfa mu. Saa na ɔkwan yi yɛ adwuma.
Adwene titiriw a ɛwɔ ‘Portfolio Diet’ mu ne sɛ wubedi nnuan pii a ɛtew srade so a wɔaka abom, sen sɛ wode wo ho bɛto aduan biako so.
Nnuruyɛfo a wɔde saa kwan yi ba no ka sɛ, sɛ́ anka yebesusuw mfaso a ɛwɔ aduan biako so nkutoo ho no, ɛsɛ sɛ yesusuw mfaso a ɛwɔ aduan a wɔaka abom so nyinaa ma yɛn nipadua no ho. Ɛne sɛ, sɛ aduan biako nya nkɛntɛnso ketewaa bi a, nkɛntɛnso a nnuan a ɛtete saa anan anaa anum a wɔaka abom nya no yɛ kɛse koraa.
Dɛn ne ‘aduan a wɔboaboa ano’ yi afã atitiriw anan?
Aduan a wɔaka abom a ɛma mogya mu srade so tew yi yɛ nneɛma atitiriw anan. Ɛho nhia sɛ wudi eyinom anan no nyinaa bom wɔ aduan biako mu. Ɛsɛ sɛ wotrɛw mu da mũ no nyinaa.
| Aduan kuw | Nhwɛso ahorow ne hia a ɛho hia |
|---|---|
| 1. Nnuan a wɔde soya ayɛ | Wubetumi de nneɛma te sɛ soya nam ne tofu asi nam ananmu. Wubetumi nso anom soya nufusu mmom sen nantwi nufusu. Eyinom boa ma srade a ɛwɔ mogya mu no so tew. |
| 2. Nhama a Ɛyɛ Nwene | Eyi yɛ nhama bi a ɛtumi nwura mu. Ɛyɛ gel wɔ yɛn dwensɔtwaa mu, na ɛkyekyere srade na ɛmma ɛnkɔ nipadua no mu. Ɛwɔ nnuaba ne nnuaba te sɛ oats, barley, eggplant, okra, oranges, ne limes pii. Nea ɛka ho no, wobetumi anya saa nhama yi nso afi aduru bi a wɔde ka aduan ho a wɔfrɛ no Isabgol (Psyllium) mu. |
| 3. Nnuan a afifide mu sterols wom | Afifide mu sterol yɛ nneɛma a ɛwɔ afifide mu fi awosu mu na ne nhyehyɛe te sɛ srade. Wɔsiw nipadua no kwan sɛ ɛnnye srade a ɛwɔ nipadua no mu. Wɔde ka margarine ahorow bi ho. Anaasɛ wobetumi anom sɛ aduan a wɔde ka aduan ho. |
| 4. Nnuadewa ne Aba | Sɛ wudi almond nsa biako da biara a, eye yiye. Bio nso, nnuaba biara te sɛ cashews, peanuts, pumpkin aba fata ma eyi. Nanso abɔde mu de no ye, ɛnyɛ nea wɔde nkyene ahyɛ mu na wɔayam wɔ ngo mu no. |
Wobɛyɛ dɛn asiesie adidi nhyehyɛe yi ama da koro?
Ebia wobɛdwene sɛ, "Okay, afei mɛyɛ dɛn atumi adi saa nnuan anan yi nyinaa da koro?" Nhwɛso tiawa bi ni.
| Berɛ | Nnuan a wotumi di ho nhwɛso |
|---|---|
| Anɔpa aduane | Soya nufusu, oatmeal, nnuaba a wɔatwitwa, ne almond kakraa bi. |
| Awia aduane | Abodoo a oats, broth te sɛ lentils anaa chickpeas, ne apɔw-mu-teɛteɛ wom. |
| Adidie | Nnuadewa a wɔde tofu ne atoko ayɛ. Fa nhabannuru a ɛyɛ nnam na ɛyɛ nhama te sɛ okra ne eggplant ka eyi ho. |
| Nnuan a wɔde ka ho | Oat paanoo a wɔayam a wɔde nnuaba, chickpeas a wɔayam, soya yogurt, anaa margarine a afifide mu sterols wom. |
So ɔkwan yi tu mpɔn ankasa? Dɛn na efi mu ba?
Aane. Nhwehwɛmu ahorow ada no adi sɛ nea eye paa afi mu aba. Wɔ nhwehwɛmu bi mu no, nnipa a wodii saa aduan yi akyi no mu bɛyɛ nkyem abiɛsa mu biako huu sɛ wɔn LDL srade, srade "bɔne" , so tew bɛboro 20%. Nea ɛsen saa no, nea efii mu bae no kɔɔ so traa hɔ wɔ adapɛn abien pɛ akyi, wɔ asram asia akyi mpo.
Na 31% foforo huu sɛ wɔn LDL srade dodow so tew bɛyɛ 15%. Ebia nnipa binom rentumi nkura eyi ho koraa. Ebia ebinom mpɛ kakra sɛ wɔde nneɛma a wɔde soya ayɛ bedi dwuma sen sɛ wɔde nam ne nufusu bedi dwuma, titiriw. Nanso ade a ɛho hia sen biara ne sɛ:
Nhwehwɛmu kyerɛ sɛ sɛ wontumi nni saa aduan yi akyi koraa mpo a, anyɛ yiye koraa no, wɔn a wɔde nnuan a ɛka ho no kakraa bi ka wɔn da biara da aduan ho no benya akwahosan mu mfaso kɛse wɔ bere tenten mu.
Wɔ srade a wɔtew so akyi no, wɔahu nso sɛ asiane a ɛwɔ hɔ sɛ wobenya nyarewa a enni sabea te sɛ komayare ne asikreyare a ɛto so abien no so tew . Ɛsan nso tew srade afoforo a epira te sɛ (apolipoprotein B) ne (triglycerides) so.
So ‘Portfolio Diet’ no fata wo?
Sɛ wo botae titiriw ne sɛ wobɛtew wo srade so a, eyi yɛ ɔkwan pa a wobɛfa so ayɛ . Nanso, sɛ wo botae ne sɛ wobɛtew wo mu duru so a, ebia eyi renyɛ ɔkwan a eye sen biara a wobɛfa so ayɛ efisɛ ɛntwe adwene si calories so.
Ade a ɛho hia sen biara ne sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi saa aduan yi ase, titiriw sɛ worenom nnuru a ɛma mogya mu srade dedaw a . Ɛtɔ mmere bi a, saa aduan yi akyi a wubedi no betumi ama wo nnuru a ɛtew srade so no ayɛ adwuma yiye a ɛremma wo dodow nkɔ soro. Enti, wubetumi ne wo duruyɛfo asusuw ho na wode saa aduan yi mu nneɛma bi aka w’asetra ho a ɛfata w’akwahosan tebea.
Nkrasɛm a Wɔde Kɔ Fie
- ‘Portfolio Diet’ yɛ nnuan a wɔaboaboa ano a wɔde asi wɔn ani so sɛ wɔbɛtew srade so, sen sɛ wɔbɛyɛ ɔkwan a wɔfa so tew mu duru so.
- Eyi twe adwene si nnuan akuw atitiriw anan so (soya, nhama a ɛtumi nwura mu, afifide mu sterol, ne nnuaba).
- Ɛwom sɛ ɛrentumi nyɛ yiye sɛ wubedi saa aduan yi akyi 100% de, nanso wubetumi anya akwahosan mu mfaso kɛse denam nnuan a wɔabobɔ din wɔ ha no bi a wode bɛka wo da biara da aduan ho no so.
- Ɛho hia yiye sɛ wo ne wo duruyɛfo susuw ho ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu, titiriw sɛ wowɔ ayaresa mu tebea afoforo anaasɛ worenom nnuru a.
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