Sɛ yɛte srade ho asɛm a, ade a edi kan a ɛba yɛn adwenem ne ngo, bɔta, kyiisi, ne nam a srade wom, ɛnte saa? Ɛyɛ nokware sɛ wɔma srade a ɛwɔ mogya mu no yɛ kɛse. Nanso so wunim sɛ nnuan bi a wususuw sɛ ɛma apɔwmuden kɛse , anaasɛ wususuw sɛ ɛnyɛ bɔne saa no betumi ama wo srade dodow akɔ soro ankasa? Ɛnnɛ, yɛbɛka saa nnuan yi bi a ebia ɛbɛma yɛn ho adwiriw yɛn, nanso ɛsɛ sɛ yɛma yɛn ani gye ho.
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Nnuan a ɛma mogya mu srade kɔ soro a yensusuw ho
Ɛtɔ mmere bi a yesusuw sɛ, "Eyi nni ngo biara wɔ mu," nanso ebia nneɛma a wɔde yɛ saa aduan no wɔ srade a ɛdɔɔso . Ɛnyɛ srade nyinaa na wɔbɔɔ no pɛpɛɛpɛ. Srade a ɛdɔɔso ne ade titiriw a ɛma srade bɔne a ɛwɔ yɛn nipadua mu no kɔ soro na ɛma asiane a ɛwɔ hɔ sɛ yebenya komayare no yɛ kɛse.
Afei ma yɛnhwɛ nea saa aduan yi yɛ.
| Aduan a ɛyɛ nwonwa | Dɛn nti na ɛka srade a ɛwɔ nipadua no mu? |
|---|---|
| 1. Nam a Wɔayam | Yɛtaa susuw sɛ sɛ yɛde akokɔ/akokɔnam a wɔayam besi nantwinam ananmu a, eye. Nanso sɛ wɔakyerɛw so sɛ "85% lean" mpo a, ɛda so ara tumi kura srade dodow a ɛho hia. Ɛyɛ papa sɛ wobɛpaw nam a wɔayam a anyɛ yiye koraa no, ɛnyɛ den 90% . |
| 2. Asikre a Wɔde Ka Ho | Ɔkwan bɛn so na asikre ne srade wɔ abusuabɔ? Ɛwom sɛ ɛmma srade bɔne nkɔ soro tẽẽ de, nanso asikre a wɔde ka ho (a wohu wɔ anonne, keeki, ne bisket mu) brɛ yɛn nipadua mu "srade pa" (HDL srade) ase . Ɛno nti na asikre a wɔde siw ano ho hia kɛse no. |
| 3. Ɛmo a Wɔayam | Ɛmo yɛ nhabannuru a ahoɔden wom. Nanso ɔhaw no gyina ɔkwan a yɛfa so siesie wɔn no so. Titiriw no, ‘ɛmo a wɔayam’ a wɔtɔ wɔ sotɔɔ mu no, wɔtaa de bɔta, krim, nufusu a wɔayam, ne kyiisi gu mu.Fa ka ho. Afei ɛbɛyɛ "saturated fat bomb" kɛkɛ. |
| 4. Pizza a wɔde yɛ aduan | Pizza ma w’ano yɛ nsu, ɛnte saa? Nanso srade a ɛyɛ dɛ pii wom esiane kyiisi ne nam te sɛ soseji ne nam a wɔayam a wɔde ka ho nti. Ɛyɛ papa sɛ wobɛto wo ho so wɔ slice biako pɛ, tew cheese no so, na wode nhabannuru pii ka ho mmom. |
| 5. Nufusu a srade wom nyinaa | Nufusu, yogurt, ne nufusu a wɔayam no yiye yɛ calcium ne protein fibea pa. Nanso sɛ wopaw "full-fat" ahorow no a, wode srade a ɛyɛ den pii bɛka w'aduan ho. Enti paw nneɛma a "ɛnyɛ srade" anaa "srade kakraa bi" . |
| 6. Akutu ngo ne nneɛma a ɛfa ho | Eyi yɛ nokwasɛm a ɛyɛ nwonwa ma nnipa pii a wɔwɔ yɛn man yi mu. Ɛwom sɛ akutu yɛ aduan a efi afifide mu de, nanso akutu ngo, mmɛw ngo, ne akutu nufusu wɔ srade a ɛdɔɔso. Ɛho nhia sɛ wugyae eyinom a wodi koraa, nanso sɛnea wɔhwɛ nneɛma bi so no ho hia yiye. Ɛyɛ papa sɛ wode ngo kakraa bi bedi dwuma bere a worenoa aduan no, na wususuw dodow no ho bere a woredi nneɛma te sɛ aburow a wɔayam ne akutu sambol no. |
| 7. Ghee a ɛwɔ hɔ | Ghee nso yɛ aduan a srade pii wom. Afei nso, ade bi a wɔfrɛ no palmitic acid . Eyi betumi akɔ yɛn mogya ntini ) mu tẽẽ na asiw ano. Enti, eye sɛ wode biribi te sɛ ngodua ngo bedi dwuma sen sɛ wode ghee bedi dwuma. Anaasɛ, to dodow a wode bedi dwuma no ano hye kɛse. |
| 8. Pastries ne Pies a wɔde yɛ aduan | Nneɛma a wɔde yɛ paanoo te sɛ paanoo, pie, ne rolls taa de bɔta, shortening, ne cream pii na ɛyɛ crust no. Eyinom ne nneɛma atitiriw a ɛma wonya srade a ɛyɛ den. Sɛ woredi biribi te sɛ nnuaba a wɔde ayɛ aduan a, wubetumi atew srade ne calorie a ɛwɔ mu no so denam mmɔre no kakraa bi a wubedi ne nnuaba a ɛwɔ mu no pii a wubedi so. |
| 9. Sinidan mu Popcorn | Ɛnyɛ popcorn a wɔde di dwuma daa, titiriw popcorn a wunya wɔ sinidan ahorow mu no. Wɔde ngo anaa bɔta na ɛyɛ. Afei wɔhwie bɔta a ɛreworo so gu so. Eyi ma ɛyɛ aduru a srade pii wom na ahoɔdennuru pii wom. Ɛyɛ papa sɛ wubebisa no a bɔta no nka ho na woapaw kakraa bi a wubetumi. |
Nsuro sɛ wobɛhunu saa nneɛma yi. Eyi nkyerɛ sɛ ɛsɛ sɛ wugyae wɔn di koraa. Nea ɛho hia ne sɛ wubehu na woadi dodow no so .
Susuw saa nneɛma yi ho bere a worenoa aduan no.
Te sɛ nea yedi no, sɛnea yɛnoa no nso ka yɛn srade dodow tẽẽ. Afotu abiɛsa a ɛnyɛ den a ɛbɛboa wo ni:
- Kwati sɛ wobɛhyew aduan a emu dɔ: Bere biara a ɛbɛyɛ yiye no, sɛ́ anka wobɛnoa aduan no, noa, tow, tow, anaa fa nsuonwini gu mu.
- Yi srade a ɛboro so fi nam mu: Ansa na wobɛnoa biribi te sɛ akokɔ no, yi were no koraa. Twitwa srade fitaa biara a wotumi hu fi nam ahorow afoforo mu.
- Fa nneɛma pa a wode bɛnoa aduan di dwuma: Sɛ wode kyɛnsee a ɛnyɛ nnam redi dwuma a, wunhia ngo pii. Wɔde afifide mu ngo mpo di dwuma kakraa bi pɛ. Aduru a wɔde petepete aduannoa so a wode bedi dwuma nso yɛ ɔkwan pa.
Sɛ wodwen wo srade dodow ho, anaasɛ sɛ obi a ɔwɔ w’abusua mu srade pii anaa komayare a, ade a eye sen biara a wobɛyɛ ne sɛ wo ne wo duruyɛfo bɛkasa . Obetumi de afotu a eye sen biara ama wo wɔ aduan ne asetra kwan a ɛfata wo ho.
Nkrasɛm a Wɔde Kɔ Fie
- Nea wudi no ka wo srade dodow tẽẽ. Ɛnyɛ srade a wotumi hu te sɛ bɔta ne ngo nko na hwɛ yiye, na mmom srade a ahintaw nso.
- "Saturated fat" ne "added sugars" yɛ atamfo akɛse abien. Fa yɛ wo su sɛ wobɛkenkan nnuan a wɔakyerɛw so.
- Ɛwom mpo sɛ akutu ngo ne ghee yɛ afifide mu de, nanso srade a ɛyɛ den pii wom. Enti hwɛ yiye paa wɔ dodow a wode bedi dwuma no ho.
- Sɛ́ anka wobegyae nnuan koraa no, nnuan a wɔhyɛ so ne akwan a wɔfa so noa no a wɔbɛsakra no betumi ama nsakrae kɛse aba.
- Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ wo srade dodow anaa w’aduan ho a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn .
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