Sɛ oduruyɛfo no ka kyerɛ wo sɛ wowɔ asikreyare a, nnipa binom susuw sɛ wɔn nkwa aba awiei na wɔrentumi nni biribiara a wɔpɛ da. Aburow biara nni hɔ, sweets biara nni hɔ, nnuaba biara nni hɔ... list no ware. Nanso so ɛte saa ankasa? Nte saa koraa. Ade a ɛho hia sen biara ne sɛ yɛbɛhwɛ yiye kakra wɔ nea yedi ho na yɛapaw nneɛma a nyansa wom. Ɛyɛ papa mpo sɛ yɛbɛnoa aduan wɔ fie sen sɛ yebedidi wɔ abɔnten, efisɛ ɛno akyi no yenim nea yɛredi ne dodow a yɛredi. Ma yɛnhwɛ sɛnea yebesiesie aduan a ɛyɛ dɛ bere a yɛhwɛ asikre dodow a ɛwɔ mogya mu no so.
1. Kɔhwehwɛ Whole Grains
Eyi ne nsakrae a ɛho hia sen biara. Fa yɛ wo su sɛ wode
"aburow a wɔayam" bɛka w'aduan ho. Sɛ yɛbɛka no tiawa a, paw aburow a wɔayam a wɔannyi amfi ne su mu, te sɛ aburow fitaa anaa aburow a ɛyɛ bruu. Sɛ́ anka wubenya aburow fitaa no, paw paanoo a wɔde aburow ayɛ te sɛ paanoo
a wɔde awi ayɛ ne paanoo a wɔde aburow ayɛ . Oats ne barley nso yɛ nnuan akɛse abien a ɛhyɛ saa kuw yi mu. Fiber pii wɔ wɔn mu. Enti, sɛ wudi eyinom a, asikre dodow a ɛwɔ wo mogya mu no renkɔ soro ntɛm ara.
Sɛ wo bere tiaa a, ɛtɔ mmere bi a aguadidan akɛse tɔn aburow a ɛyɛ bruu a wɔadi kan anoa a wubetumi de ahyɛ microwave mu na wode aka w’aduan ho ntɛmntɛm.
2. Fa nnuan a ahoɔdennuru wom hyɛ wo yafunu ma.
Bɔ mmɔden sɛ
anyɛ yiye koraa no wode fiber gram 8 bɛka w’aduan titiriw ho. Eyi ho hia titiriw bere a woredi aduan a carbohydrates pii wom no. Fiber te sɛ sponge. Ɛma asikre a wobɛtwe no brɛ ase, ɛma wote nka sɛ wo ho ayɛ wo hyew kyɛ, na ɛsan nso ye yiye ma koma akwahosan. Ɛsɛ sɛ yɛkae nso sɛ nnipa a wɔwɔ asikreyare no wɔ asiane kɛse mu sɛ wobenya komayare. Enti dɛn ne nnuan a ahoɔdennuru pii wom yi?
| Aduan su | Nhwɛso ahorow |
|---|
| Lentils ne nnuadewa | Lentils, chickpeas, peas, bankye a ɛyɛ ahabammono, soyabeans |
| Nnuan a wɔde yɛ aburow | Oats, atoko, aburow a ɛyɛ bruu |
| Aduaba | Apɔw-mu-teɛteɛ, pears, nnuaba, akutu, bobe aba, guava |
| Atosodeɛ | Ɛmo a ɛyɛ dɛ, Brussels sprouts, broccoli, karɔt, beets, kabege, akutu |
3. Tew carbohydrates so na fa ngo pa ka ho.
Ɛwom sɛ obiara suro asɛmfua "ngo" de, nanso ngo "pa" nso wɔ hɔ a eye ma wo nipadua. Wɔfrɛ eyinom
"monounsaturated fats." Eyinom betumi aboa ma asikre dodow a ɛwɔ wo mogya mu no so. Nhwɛso a eye sen biara ne
avocado, cashew, atoko, ngodua ngo, ne canola ngo . Nanso kae sɛ eyinom wɔ calories pii. Enti ɛho hia
sɛ wudidi wɔ ɔkwan a ɛfata so . Fa avocado slice anaa cashews nsa biako ka wo salad ho. Ɛyɛ papa sɛ wode ngodua ngo anaa canola ngo bedi dwuma sen sɛ wode akutu ngo bedi dwuma de noa aduan.
4. Paw nnuan a ɛmma asikre dodow nkɔ soro.
Nnuan bi wɔ hɔ a ɛmma asikre a ɛwɔ mogya mu no nkɔ soro mpofirim. Sɛ wode eyinom ka wo prɛte ho a, wubetumi aboa ma nkɛntɛnso a ɛwɔ mogya mu asikre dodow a carbohydrates (te sɛ aburow) betumi anya wɔ wo mogya mu asikre so no ayɛ pɛ. Nneɛma pa a wubetumi apaw bi ne:
5. Tew Saturated Fat so
Tew
srade a ɛnyɛ papa , kyerɛ sɛ, mmoa srade, a wɔde di dwuma no so sɛnea wubetumi biara. Sɛ nhwɛso no, ɛho hia yiye sɛ wode nsu bɛyɛ broth sen sɛ wode akutu nufusu a wɔayam bedi dwuma, yi nam no afã horow a srade wom no na noa, na woto bɔta ne ghee a wɔde di dwuma no ano hye. Mmom no, fa w’adwene si
protein ahorow a efi afifide mu so . Fa nneɛma te sɛ atoko, chickpeas, green beans, ne soya ka w’aduan ho daa.
6. Kenkan nkyerɛkyerɛmu a ɛwɔ packet no so (Hwɛ Label no) .
Fa nyɛ wo su sɛ wobɛkenkan nnuan biara a wɔakyekyere a wobɛtɔ afi sotɔɔ mu no ho nkyerɛwee.
Wɔabobɔ calories, carbohydrates, fiber, ne srade ho nsɛm a ɛkɔ akyiri. Adeɛ a ɛho hia paa ne sɛ wobɛhwɛ "serving size" a ɛwɔ label no so, a ɛkyerɛ "dodoɔ a ɛfata onipa baako." Ɛtɔ mmere bi a, akontaabu no kyerɛ calories dodow a ɛwɔ aduan bi mu, na ɛnyɛ calories dodow a ɛwɔ ade a wɔde ahyɛ mu no ankasa mu. Saa nsɛm yi a wunim no betumi aboa kɛse ma asikre a ɛwɔ wo mogya mu no so ahwɛ. 7. Ma nhabannuru mu ngo nyɛ w’adamfo
Sɛnea yɛaka wɔ atifi hɔ no, ma canola ngo ne ngodua ngo nyɛ wo ngo titiriw a wode bɛnoa aduan. Srade a ahoɔden wom a ɛyɛ monounsaturated dɔɔso wɔ abien no nyinaa mu. Canola ngo titiriw wɔ omega-3 srade a ɛma koma no ahoɔden pii . 8. Ma salad a wubedi no nyɛ mmerɛw
Sɛ wote nka sɛ "woyɛ ɔkwasea dodo sɛ wobɛyɛ salad" a, ɔkwan a ɛyɛ mmerɛw ni. Twitwa nneɛma te sɛ akutu, lettuce, kukuruku, ne tomato, fa gu ade a mframa ntumi nkɔ mu mu, na fa sie frigye mu. Nanso a wɔmfa dressing (sauce) no nka ho . Afei wubetumi de saa salad a wɔde afra yi adi dwuma nna pii. Simma kakraa bi ansa na woadi no, fa dodow a ɛho hia no, fa lime nsu kakra, ɛmo powder kakra, ne ngodua ngo kakra gu mu, na fa fra. 9. Nnuaba salad a wɔde yɛ dessert
Sɛ w’ani bere aduan a ɛyɛ dɛ bere a woadi awie a, yɛ nnuaba salad a ɛyɛ fɛ sen sɛ wode asikre a ɛyɛ dɛ bedi dwuma. Twitwa nnuaba kakraa bi a ɛyɛ kɔla ahorow a wopɛ na fa lime nsu kakra ka ho. Vitamin C a ɛwɔ lime nsu mu no bɛboa ma aduaba no anyɛ bruu na ama ne dɛ ayɛ kɛse. 10. Susuw nea wonom no ho mprenu.
Yɛhwɛ yiye wɔ nea yedi ho, nanso yɛn werɛ fi nea yɛnom. Nsã a asikre wom, nnuaba anonne a wɔakyekyere, ne nsa wɔ asikre ne calories a ahintaw pii. Eyinom yɛ akwanside kɛse a ɛmma wuntumi nni asikre dodow a ɛwɔ wo mogya mu no so. Nsã a eye sen biara ne nsu a ɛho tew. Sɛ w’ani nnye saa asɛm no ho a, bɔ mmɔden sɛ wobɛnom biribi te sɛ nsu a ɛyɛ hyew , tii a wɔmfa nnɔkɔnnɔkɔwade nka ho, kɔfe , Belimal, anaa Ranawara.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ asikreyare bɛtra ase a ahoɔden wom a , ɛho hia sɛ woyɛ anifere wɔ aduan a wobɛpaw ho.
- Sɛ́ anka wubedi nnuan a wɔayɛ no yiye te sɛ aburow fitaa ne abodoo fitaa no, paw aburow a wɔayam te sɛ aburow a ɛyɛ bruu a wɔde bran ne paanoo a wɔayam no yiye .
- Fa nnuan a ahoɔdennuru wom te sɛ nhabannuru, nnuaba , ne nnuaba ka w’aduan ho daa. Ɛboa ma asikre a ɛwɔ mogya mu no siw ano na ɛma koma no nya akwahosan.
- Tew srade a ɛyɛ dɛ so na di srade a ɛnyɛ den pii te sɛ avocado, cashews, ne ngodua ngo.
- Kwati anonne a asikre wom ne nsa koraa. Mmom no, paw anonne te sɛ nsu ne tii a wɔmfa nnuru nhyɛ mu.
- Sɛ wowɔ w'aduan ho dadwen bi a , ntwentwɛn wo nan ase da sɛ wo ne wo duruyɛfo besusuw ho .
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