Ɔhaw a nnipa pii wɔ nnansa yi ne srade a ɛdɔɔso. Titiriw LDL (Low-Density Lipoprotein), a wɔsan frɛ no ‘srade bɔne’. Enti, sɛ yebetumi adi eyi so denam nnuru a yɛbɛnom ne aduan a yebedi so a, anka ɛbɛyɛ kɛse dɛn? Enti, ɛnnɛ yɛreka aduane a ɛnyɛ den koraa na ahoɔden wom a wɔde adi dwuma fi yɛn nananom bere so ho asɛm. Ɛno ne oats. Oats nyɛ anɔpaduan kɛkɛ, ebetumi atew wo srade bɔne so, a ennya wo srade pa dodow so nkɛntɛnso.
Ɔkwan bɛn so na oats brɛ mogya mu srade ase?
Nyansahu a ɛwɔ eyi akyi no yɛ mmerɛw yiye. Sɛ yɛbɛka no tiawa a, ‘nhama a ɛtumi nwura mu’ bi a wɔfrɛ no nhama a ɛtumi nwura mu dɔɔso wɔ oats mu . Bere a ɛsono abenfo adwene wɔ sɛnea eyi yɛ adwuma no ho no, adwene titiriw no ne eyi.
Fa no sɛ, sɛ wudi oats a, saa nhama yi ne nsu a ɛwɔ wo dwensɔtwaa mu no bom na ɛdan ade a ɛyɛ den a ɛte sɛ jelly. Te sɛ ɔponkɛse. Saa jelly a ɛyɛ den yi ‘bata’ srade ne bile acid a ɛwɔ wo dwensɔtwaa mu no ho. Sɛ ɛbata saa kwan yi so a, nipadua no gyae sɛ ɛbɛtwe saa srade no. Enti, sɛ́ anka saa srade no bɛboaboa ano wɔ wo mogya mu no, woyi fi mu sɛ nwura. Ɔkwan a ɛyɛ mmerɛw yiye na etu mpɔn yiye, ɛnte saa?
So nyansahu mu adanse wɔ hɔ a ɛkyerɛ sɛ saa asɛm yi?
Yiw, koraa. Eyi nyɛ asɛm a wɔka kɛkɛ. Wɔada no adi sɛ oats a wodi no brɛ mogya mu srade ase araa ma wɔ 1997 mu no, U.S. Aduan ne Nnuru Dwumadibea (FDA) penee so wɔ aban kwan so sɛ ‘akwahosan ho asɛm.’ Eyi kyerɛ sɛ wɔama oat nneɛma ho kwan wɔ mmara kwan so sɛ wɔmfa nneɛma a ɛma koma no yɛ den no ho dawuru.
Nea ɛsen saa no, nhwehwɛmu ahorow bi ada no adi sɛ sɛ wɔde oats ka nnuan afoforo a ɛtew srade so a, ebetumi anya srade dodow so nkɛntɛnso kɛse. Wɔ nhwehwɛmu titiriw bi mu no, wɔmaa mpanyimfo a wɔn mogya mu srade pii no aduan a ɛtew srade so te sɛ oats, sen sɛ wɔbɛma wɔn nnuru a ɛma srade so tew. Nea efii mu bae no yɛɛ nwonwa koraa. Adidi no maa srade dodow so tew te sɛ nnuru a ɛtew srade so te sɛ nea ɛte no ara.
Nanso eyi nkyerɛ sɛ ɛsɛ sɛ wugyae wo srade aduru no nom. Mma nnyae sɛ wobɛnom da a wunnya wo duruyɛfo afotu. Eyi kɔ kyerɛ sɛnea tumi a aduan a ahoɔden wom betumi ayɛ no ara kwa.
Okay, enti wobɛyɛ dɛn de oats aka w’aduan ho?
Eyi nyɛ den sɛnea ebia wubesusuw no. Oats yɛ ade a ɛnyɛ den koraa sɛ yɛde bɛka yɛn aduan ho. Wubetumi asɔ akwan horow ahwɛ.
| Ɔkwan | Nkyerɛkyerɛmu a ɛnyɛ den |
|---|---|
| Sɛ wopɛ anɔpaduan a | Yɛ oatmeal porridge sɛnea wotaa yɛ no na di. Wubetumi de biribi te sɛ banana, cashews bi, anaa pumpkin aba aka ho na ama ayɛ dɛ na aduannuru a ɛwom no ayɛ kɛse. |
| Sɛ́ aburow a ɛyɛ nwini | Sɛ w’ani nnye akutu a ɛyɛ hyew ho a, wubetumi adi aburow a ɛyɛ nwini a wɔde oat bran ayɛ a nufusu ka ho. |
| Wɔde ka nnuan afoforo ho | Fa oats yam (frafra) yiye na fa sie. Fa tablespoon biako anaa abien ka wo soup, lentil soup, ne nhabannuru soup ho. Wubetumi nso de oat powder bi afra paanoo a wɔayam mu bere a woreyɛ nneɛma te sɛ cutlets ne rolls no. |
| Wɔ nneɛma a wɔato ho | Sɛ woreyɛ keeki, muffin, anaa pancakes wɔ fie a, fa oat esiam si paanoo esiam no nkyem abiɛsa mu biako ananmu. Ɛbɛma ne dɛ ne ne su nyinaa atu mpɔn. |
Kɔkɔbɔ asɛm: ɛnyɛ ‘oat’ nyinaa na eye!
Eyi nso yɛ biribi a ɛsɛ sɛ yɛma ɛtra yɛn adwenem. Ɛnyɛ packets a wɔakyerɛw so sɛ ‘oats’ wɔ sotɔɔ no mu nyinaa na eye. Sɛ nhwɛso no, oat kakraa bi pɛ na ɛwɔ ‘oat biscuit’ anaa ‘granola bars’ bi mu. Mmom no, asikre ne ngo ahyɛ mu ma. Enti, sɛ woretɔ biribi a, kenkan nea wɔakyerɛw so no yiye . Hwɛ nhama dodow a ɛtumi nwura mu ne asikre dodoɔ a ɛwɔ mu. Ɛyɛ papa sɛ wobɛtɔ oats a ɛnyɛ den a wɔmfa nneɛma a ɛma ɛyɛ dɛ anaa asikre biara nka ho na woayɛ wɔ fie.
Oats dodow ahe na ɛsɛ sɛ wudi da biara?
Sɛ wɔkyekyem pɛpɛɛpɛ a, anyɛ yiye koraa no, ɛsɛ sɛ ɔpanyin di fiber gram 25 da biara. Nanso nnipa pii di gram 15 pɛ. Enti ɛsɛ sɛ yɛn nyinaa ma yɛn adwene si nnuan a ahoɔdennuru wom so.
Sɛnea nhwehwɛmu kyerɛ no, egye nhama a ɛtumi nwura mu bɛyɛ gram 3, a ɛwɔ oats a wɔanoa nkuruwa 1.5 mu (bɛyɛ oats a ayow kuruwa 3⁄4) na ama anya nkɛntɛnso kɛse a ɛtew srade so. Sɛ eyi te sɛ nea ɛdɔɔso ma obiako a ɔbɛsom a, mma ɛnhaw wo.
Ɛno kyerɛ sɛ ɛnsɛ sɛ wudi oats anɔpaduan nkutoo. Ɛyɛ nea mfaso wɔ so kɛse sɛ wode oats kakra bɛka da no mu nnuan afoforo ho.
Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ wo srade dodow anaa w’aduan a wobɛsakra ho a, ɛbɛyɛ papa sɛ wo ne w’abusua oduruyɛfo bɛkasa . Obetumi de afotu a eye ma wo ama wo.
Nkrasɛm a Wɔde Kɔ Fie
- Oats yɛ aduan a ahoɔdennuru a ɛtumi nwura mu pii a ɛboa ma wo srade bɔne (LDL) dodow so tew.
- Saa nhama yi mma srade a ɛwɔ nipadua no mu no ntumi nkɔ nipadua no mu wɔ dwensɔtwaa mu na ɛboa ma woyi fi mu sɛ nwura.
- Sɛ wodi oats a wɔanoa bɛyɛ nkuruwa 1.5 da biara a, ebetumi afi mu aba kɛse.
- Ɛnyɛ den sɛ wubetumi de oats ahyɛ w’aduan mu denam ka a wode bɛka akutu, aburow, soup, ne nneɛma a wɔato ho no so.
- Kenkan ‘oats’ nneɛma a wɔtɔ wɔ sotɔɔ mu ho nsɛm a wɔakyerɛw so yiye na kwati nea asikre ne ngo pii wom no.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn kɔka wo srade dodow anaa nsakrae a woyɛ wɔ w’aduan mu ho asɛm.
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