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.
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 (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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