Sɛ worehwɛ akokoaa kwan a, ɛyɛ bere a ɛyɛ anigye. Nanso sɛ wowɔ Asikreyare a Ɛto so 1 anaa Ɔkwan a Ɛto so 2 a, ɛho behia sɛ wohwɛ yiye kakra wɔ nea wudi ne nea wonom wɔ saa bere yi mu no ho. Mma nnsusuw ho sɛ adesoa kɛse. Sɛ woyɛ nhyehyɛe kakra a, wubetumi adi saa nneɛma yi ho dwuma wɔ ɔkwan a ɛnyɛ den koraa so na wo ne wo ba no nyinaa anya apɔwmuden. Ma yɛnhwɛ sɛnea yɛbɛyɛ?
Nea edi kan no, momma yɛnyɛ nhyehyɛe pa.
Sɛ woreyɛ nhyehyɛe sɛ wubenyinsɛn a, ɛbɛyɛ papa sɛ wubedi kan akɔ oduruyɛfo a ɔhwɛ aduan ho nkyɛn nkyɛn . Wobetumi aboa wo ma woayɛ aduan pa ho nhyehyɛe a ɛfata w’asetra kwan na ɛma wunya aduannuru a wuhia. Sɛ wudidi bere koro mu da biara na wudi nhyehyɛe yi akyi yiye a, ebetumi aboa ma asikre dodow a ɛwɔ wo mogya mu no ankɔ soro anaasɛ ankɔ fam mpofirim.
Nanso kae sɛ, "adidi ma nnipa baanu" nkyerɛ sɛ wobɛma aduan a wudi no mmɔho abien. Wɔ nyinsɛn mu no, wuhia calorie kakraa bi pɛ, a ɛboro nea wotaa di so bɛyɛ 300 da biara. Enti sɛ́ anka wubedi pii no, fa w’adwene si nnuan a ahoɔden wom pii a wubedi so .
Enti, dɛn na ɛsɛ sɛ yedi?
Mmara a ɛfa aduan pa a wobedi ma nyinsɛn a ahoɔden wom ho nyinaa fa ha. Sɛ wubenya aduannuru a wuhia nyinaa a, ɛsɛ sɛ wode aduan a ɛkari pɛ a ɛyɛ nhabannuru, aburow a wɔayam, nnuaba, nufusu a srade nnim, nam a srade nnim, ne srade a ahoɔden wom ka ho.
Ɛsɛ sɛ wunya nhyehyɛe pa nso de hwɛ asikre dodow a ɛwɔ wo mogya mu so da mũ no nyinaa. Akwan a eye sen biara a wobɛfa so ayɛ eyi no mu biako ne sɛ wubedi nnuan atitiriw abiɛsa ne nnuan nketenkete abiɛsa da biara. Bɔ mmɔden sɛ anyɛ yiye koraa no wode protein ne carbohydrate biako bɛka saa nnuan yi mu biara ho.
| Protein Ahorow Ahorow | Carbohydrates ahorow a ɛwɔ nipadua no mu |
|---|---|
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Te sɛ ansa na woanyinsɛn no, ɛsɛ sɛ wokan wo carbohydrates na aboa ma asikre dodow a ɛwɔ wo mogya mu no so. Carbohydrates dodow a wuhia no gyina nneɛma te sɛ wo tenten, wo mu duru, wo dwumadi dodow, ne mprempren asikre a wohwɛ so wɔ mogya mu so. W’aduan ho ɔbenfo bɛkyerɛ wo carbohydrates ne calories dodow a ɛfata wo pɛpɛɛpɛ. Ebia calorie a wuhia no bɛkɔ soro nkakrankakra bere a wo nyinsɛn no kɔ so no.
Aduannuru a ɛho hia ma nyinsɛn
Hwɛ saa aduannuru yi a ɛna biara a onyinsɛn hia wɔ saa bere yi mu no yiye.
- Folic acid: Ɛbɔ ho ban fi ntini a ɛwɔ akokoaa no amemene ne n’akyi berɛmo mu sintɔ ho. Wohia folic acid microgram 400-800 da biara. Wubetumi anya no wɔ aduruyɛ mu, ne afei nso wɔ akutu, nnuaba, ne paanoo ne aburow a wɔahyɛ no den mu. Bisa wo duruyɛfo no vitamin afoforo a ebia wubehia ho asɛm.
- Calcium: Wobetumi anya afi nufusu mu nnuan ne nhabannuru te sɛ broccoli mu.
- Vitamin D: Wohu wɔ mpataa te sɛ salmon ne nufusu a wɔahyɛ no den mu.
- Dade: Wobetumi anya afi nam kɔkɔɔ a ɛnyɛ den ne atoko te sɛ bankye ne atoko mu.
Ɔkwan a ɛyɛ mmerɛw yiye wɔ hɔ a wobɛfa so ahyehyɛ wo prɛte no. Kyekyɛ wo prɛte no nkyem anan mu biako mu yɛ no protein fibea te sɛ nam anaa apataa, na fa nkyem anan mu biako foforo yɛ aduan a starch wom te sɛ aburow, ɛmo, anaa atoko. Fa nhabannuru a starch nnim te sɛ ahabammono, tomato, ne akutu hyɛ fã a aka no ma. Wubetumi nso de nufusu anaa yogurt kuruwa biako aka w’aduan ho.
Akyinnye biara nni ho sɛ gyae saa nneɛma yi!
Nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ wokwati ampa bere a woanyinsɛn no na ama wo ne wo ba no ahobammɔ.
| Nea ɛnsɛ sɛ wofa | Ntease ne nsɛntitiriw a ɛho hia |
|---|---|
| Nsaden | Ɛma asiane a ɛwɔ hɔ sɛ akokoaa no betu nyinsɛn ne awotwaa mu nsa a ɛyɛ den no yɛ kɛse. Enti gyae koraa. |
| Aduan a wɔannoa anaasɛ wɔannoa no yiye | Kwati mpataa a wɔannoa (te sɛ sushi), mpataa a mercury pii wom (te sɛ akraman), nufusu a wɔmfa pasteurized, kyiisi (te sɛ Brie, Feta), ne nsu. Noa nam, nkesua, ne nkokɔ yiye. Noa soseji kosi sɛ ɛbɛyɛ hyew yiye. |
| Nsã a caffeine wom | Mma nnom caffeine bɛboro miligram 200 da biara (bɛyɛ kɔfe a wɔnom daa nkuruwa 1 1/2). Nhabannuru tii ahorow bi nni caffeine, nanso wonnim sɛnea ɛka wo ba no, enti bisa wo duruyɛfo ansa na woanom. |
| Nneɛma a Wɔde Yɛ Nneɛma a Ɛyɛ Dɛdɛ | Ɛwom sɛ wɔankyerɛ sɛ eyinom nyɛ nea asiane biara nni ho wɔ nyinsɛn mu de, nanso eye sɛ wobɛnom no sɛnea ɛsɛ. Hwɛ nnuan a wɔakyerɛw so sɛ nneɛma te sɛ aspartame ne saccharin wɔ mu anaa. Bisa wo duruyɛfo ma ɔmma no afotu wɔ dodow a ɛfata ho. |
| Nnuan a ɛyɛ dɛ ne nea wɔde yɛ aduan a ɛyɛ dɛ | Eyinom betumi de carbohydrates aka ho a ɛmma aduannuru biara, na ama asikre dodow a ɛwɔ mogya mu no akɔ soro. Enti to eyinom ano hye kɛse. |
Nkrasɛm a Wɔde Kɔ Fie
- Efi bere a woreyɛ nhyehyɛe sɛ wubenyinsɛn no, wo ne aduannuru ho ɔbenfo nkasa na yɛ aduan ho nhyehyɛe a ɛbɛyɛ adwuma ama wo.
- "Adidi ma nnipa baanu" nkyerɛ sɛ wubedidi mmɔho abien, ɛkyerɛ sɛ wobɛpaw na woadi nneɛma a ahoɔden wom pii.
- Yɛ nhyehyɛe sɛ wubedi nnuan atitiriw 3 ne nnuan nketenkete 3 da biara. Fa protein ne carbohydrates ka aduan biara ho.
- Asikre dodow a ɛwɔ wo mogya mu a wobɛma ayɛ yiye no ho hia ma wo ne wo ba no akwahosan. Di wo duruyɛfo akwankyerɛ akyi yiye.
- Kwati nsa, nnuan a wɔannoa, ne caffeine a ɛboro so koraa. Sɛ w’adwene mu yɛ wo naa wɔ aduan bi ho a, nsusuw ho da, bisa wo duruyɛfo ma onsi so dua.
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