Yɛn nyinaa pɛ sɛ yɛbɔ bra pa ne anigye. Ɔkwan a eye sen biara na ɛyɛ mmerɛw a wobɛfa so ayɛ saa ne sɛ wubedi aduan a ɛkari pɛ na ahoɔden wom. So woate edin ‘Mediterranea Adidi’ no pɛn? Ebia efi oduruyɛfo bi hɔ, anaasɛ TV so dwumadi bi hɔ. Eyi yɛ aduan a ɛnyɛ den koraa na ɛyɛ dɛ a agye din kɛse wɔ wiase nyinaa, ɛma apɔwmuden, eye ma koma, na ɛyɛ ɔkwan a wɔfa so tra ase kyɛ. Enti, momma yɛnka ne nyinaa ho asɛm nkɔ akyiri nnɛ.
Dɛn ne Mediterranea Adidi?
Sɛ yɛbɛka no tiawa a, eyi nyɛ aduan a ɛyɛ katee a mmara katee wom. Ɛyɛ asetra kwan a efi tete no nnipa a wɔwɔ aman a atwa Mediterranea Po no ho ahyia mu, titiriw wɔ Greece ne Italy kesee fam no adi akyi. Ɛnyɛ aduan nko na ɛfa ho, na mmom da biara da apɔw-mu-teɛteɛ ne adidi a yɛne afoforo nya mu anigye nso.
Ade a ɛho hia sen biara wɔ saa aduan yi ho ne sɛ ɛde nnuan a efi afifide mu di kan . Ɛno kyerɛ sɛ:
- Di nhabannuru ne nnuaba a wɔayɛ no foforo pii.
- Di aburow a wɔayam ne atoko (beans, lentils).
- Wɔde ngo a ɛma akwahosan, titiriw ngodua ngo, na edi dwuma titiriw.
- Di nufusu mu nnuan (cheese, yogurt) ne nneɛma te sɛ akokɔ ne mpataa wɔ ɔkwan a ɛfata so.
- Tow nam kɔkɔɔ ne aduan a asikre wom a wubedi ano hye.
Fa no sɛ, eyi te sɛ akuraa ase aduan a wɔde di dwuma wɔ amanne kwan so. Ɛte sɛ nea woredi aburow a wode nhabannuru kakraa bi, dal a wɔde ka ho, akutu sambol, ne apataa asinasin bi ka ho. Saa ara na ɛba wɔ ha, nanso nneɛma a wɔde yɛ aduan ne akwan a wɔfa so noa no yɛ soronko kakra.
Ɔkwan bɛn so na saa aduan yi so wɔ mfaso ma yɛn nipadua?
Ɛnyɛ kwa na saa aduan yi agye din saa wɔ wiase nyinaa. Nyansahu mu nhwehwɛmu pii ada no adi sɛ mfaso wɔ so wɔ akwahosan ho . Nneɛma atitiriw pii nti na ɛso wɔ mfaso ma yɛn nipadua.
Mfaso titiriw a ɛwɔ so ne:
- Ɛtew asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ komayare ne akisikuru so.
- Ɛboa ma nipadua mu duru kɔ so yɛ nea ɛfata.
- Ɛboa ma asikre dodow, mogya mmoroso, ne srade dodow a ɛwɔ mogya mu no so.
- Ɛtew asiane a ɛwɔ hɔ sɛ obi benya asikreyare ne nipadua mu nneɛma a ɛsakra no so.
- Ɛma aduan mu nhyehyɛe akwahosan tu mpɔn (gut microbiome).
- Ebetumi atew asiane a ɛwɔ hɔ sɛ obi benya kokoram ahorow bi so.
- Ɛboa ma amemene no yɛ adwuma yiye bere a worenyin no.
- Ɛboa wo ma wotra ase kyɛ na wunya apɔwmuden.
Nea enti a mfaso horow yi wɔ ne sɛ saa aduan yi de srade a ɛnyɛ papa te sɛ omega-3 si srade a ɛnyɛ papa ne trans srade ananmu. Ɛsan nso to nkyene ne asikre a wɔayɛ no yiye ano na ɛde nnuan a ahoɔdennuru, nneɛma a ɛko tia ɔyare mmoawa, ne aduannuru a ɛho hia pii di kan.
Okay, enti mɛyɛ dɛn afi eyi ase?
Sɛ wubefi ase a, ɛnyɛ den sɛnea ebia wubesusuw no. Ɛho nhia sɛ wosakra biribiara prɛko pɛ. Wubetumi de nkakrankakra ayɛ wo su denam nsakrae nketenkete a wobɛyɛ so. Anamɔn a ɛnyɛ den bi a wubetumi asɔ ahwɛ ni:
- Dan kɔ ngodua ngo so: Fi ase de ngodua ngo di dwuma sen sɛ wode bɔta, margarine, anaa ngo afoforo bedi dwuma wɔ wo aduannoa ne salad mu.
- Sesa w’aduan a wudi: Sɛ́ anka wubedi nneɛma te sɛ bisket ne keeki no, bɔ mmɔden sɛ wubedi nnuaba, ngodua, anaa nnuaba bi.
- Paw aburow a wɔayam: Paw paanoo a wɔayam no yiye sen sɛ wobɛpaw paanoo fitaa. Sɛ́ anka wode aburow fitaa bedi dwuma no, fa aburow a ɛyɛ bruu, atoko, ne akutu a ɛwɔ bran pii ka w’aduan ho.
- Di nhabannuru ne salad pii: Fa nhabannuru anaa salad foforo ka w’aduan titiriw ho.
- Atoko mmom sen nam: Gyae nam di nna abien anaa abiɛsa dapɛn biara na di biribi te sɛ atoko, atoko, anaa bankye a ɛyɛ ahabammono mmom.
- Kwati anonne a asikre wom: Fa yɛ wo su sɛ wobɛnom nsu a ɛho tew sen sɛ wobɛnom anonne a ɛyɛ dɛ ne cordials.
- Nnuaba a wɔde yɛ aduan a ɛyɛ dɛ: Di nnuaba a wɔayɛ no foforo sen sɛ wubedi aduan a asikre wom.
Nea ɛho hia sen biara: Ansa na wobɛyɛ nsakrae kɛse biara wɔ w’aduan mu no, ɛho hia sɛ wo ne w’abusua oduruyɛfo anaa oduruyɛfo kasa hwehwɛ afotu, titiriw sɛ wowɔ asikreyare, mogya mmoroso, asaabo mu yare, anaa aduruyɛ foforo biara a.
Nnuan a eye sɛ wodi ne nnuan a ɛsɛ sɛ wɔto ano hye
Nea ɛbɛyɛ na ayɛ mmerɛw ama wo no, ma yɛnhwɛ nnuan atitiriw a ɛka saa aduan yi ho ne nneɛma a ɛsɛ sɛ wɔto ano hye wɔ pon te sɛ eyi so.
| Nneɛma a ɛsɛ sɛ wodi pii | Nneɛma a ɛsɛ sɛ yɛto ano hye anaasɛ ɛsɛ sɛ yɛkwati |
|---|---|
| Nnuadewa: Nnuadewa biara te sɛ tomato, kukuruku, beet, kabege, akutu, broccoli, ne akutu. | Nam kɔkɔɔ: nantwinam, mprako nam, mpapo nam, ne nea ɛkeka ho. |
| Nnuaba: Nnuaba biara, te sɛ apɔw-mu-teɛteɛ, akutu, avocado, bobe, nsuonwini, borɔdɔma, ne nea ɛkeka ho. | Nnuan a wɔayɛ ho adwuma: soseji, nam a wɔayam, nnuan a wɔakyekyere. |
| Aburow a wɔayam: aburow kɔkɔɔ a wɔde bran, atoko, oats, aburow a wɔayam paanoo ne pasta ayɛ. | Nnuan a asikre pii wom: Nsã a wɔde aduru a ɛyɛ dɛ, keeki, bisket, ice cream, yogurt a wɔde aduru a ɛyɛ dɛ ayɛ. |
| Atoko: atoko, chickpeas, bankye a ɛyɛ ahabammono, asaabo bankye. | Aburow a wɔayam: Abodoo fitaa, aburow fitaa, ne nnuan a wɔde paanoo esiam ayɛ. |
| Nnuadewa ne aba: almond, cashews, walnuts, flaxseed. | Ngo a ɛnyɛ papa: bɔta, margarine, nnuadewa ngo. |
| Mpataa ne ɛpo mu nnuan: salmon, tuna, mackerel, herring, shrimp. | |
| Akokɔ ne nkesua: Wɔ ɔkwan a ɛfata so. |
Dɛn ne mfaso ne ɔhaw ahorow a ɛwɔ saa aduan yi so?
Sɛnea ɛte wɔ biribiara ho no, ebia saa aduan yi wɔ mfaso ne nsɛnnennen nketenkete.
Mfaso ahorow
- Nsakrae: Eyi nyɛ aduan a ɛyɛ katee. Wowɔ ahofadi sɛ wobɛpaw nnuan a ahoɔden wom a w’ani gye ho. Wɔn a wonni nam ne wɔn a wonni nam mpo betumi ayɛ nsakrae wɔ eyi mu.
- Akwahosan so mfaso a wɔada no adi: Adanse a emu yɛ den wɔ hɔ a ɛkyerɛ sɛ mfaso wɔ so ma nneɛma pii, te sɛ komayare, asikreyare ano aduru, ne nkwa tenten.
- Nea ɛyɛ dɛ: Eyi nyɛ ɔkwan a wɔfa so di nnuan a ɛnyɛ dɛ na wɔanoa. Aduan no yɛ dɛ yiye esiane ngodua ngo, nnuhuam, ne nneɛma a wɔde ayɛ no foforo nti.
Nsɛnnennen nketenkete a ɛsɛ sɛ wohyia (Cons) .
- Sotɔɔ a wobɛkɔ mpɛn pii: Ebia ɛsɛ sɛ wokɔ sotɔɔ mu mpɛn pii dapɛn biara efisɛ mpɛn pii no ɛsɛ sɛ wotɔ nhabannuru ne nnuaba a wɔayɛ no foforo.
- Ɛka: Ɛtɔ mmere bi a nneɛma te sɛ nnuan a wɔayɛ no foforo, ngodua ngo, ne nnuadewa betumi ayɛ nea ne bo yɛ den kakra sen aduan a wodi daa.
- Iron a enni nipadua mu: Esiane sɛ nam kɔkɔɔ a wudi no ma iron a wudi no so tew nti, ɛho hia sɛ wohwɛ yiye wɔ iron dodow a wo nipadua nya no ho. Eyi ano aduru biako ne sɛ wɔde afifide mu nnuan a dade wom pii te sɛ akutu, atoko, ne akutu bɛka ho.
- Calcium: Sɛ worenni nufusu kakraa bi a, ɛsɛ sɛ wususuw calcium a wuhia nso ho. Wubetumi de nneɛma te sɛ nhabannuru a ɛyɛ ahabammono ne almond aka w’aduan ho.
Eyinom nyɛ ɔhaw akɛse. Sɛ wɔyɛ nhyehyɛe pa a, ɛnyɛ den koraa sɛ wobedi nsɛnnennen yi so.
Nkrasɛm a Wɔde Kɔ Fie
- Mediterranea aduan no nyɛ ‘aduan’ a mmara katee wom, ɛyɛ asetra a ahoɔden wom, anigye wom.
- Yɛ nnuan a efi afifide mu, a ɛkyerɛ nhabannuru a wɔayɛ no foforo, nnuaba, aburow a wɔayam, ne atoko, nyɛ w’aduan titiriw.
- Paw ngodua ngo a ahoɔden wom sɛ wo ngo titiriw.
- Twe wo ho fi nnuan a wɔayɛ, nnuan a asikre wom, ne ngo a ɛnyɛ papa ho sɛnea wubetumi biara.
- Ɛho hia sɛ wo ne wo duruyɛfo kasa hwehwɛ afotu ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu, titiriw sɛ wowɔ ayaresa mu tebea afoforo a.
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