Sɛ wode bɔta bi petepete wo paanoo so anaasɛ wobɔ mmɔden sɛ wubedi kyiisi asinasin a, so wontee animtiaabu a efi w'abusua hɔ sɛ, "Oh, adidi a ɛbɛma wo srade ayɛ kɛse na ama woanya komayare ?" Asɛm bi a yɛn nyinaa ate bere tenten ne sɛ mmoa srade yi, kyerɛ sɛ, srade a ɛdɔɔso , nyɛ papa mma koma no. Wɔaka akyerɛ yɛn bere nyinaa sɛ saa srade yi a efi nneɛma te sɛ nam, kyiisi, nufusu, ne bɔta mu ba no na ɛde komayare ba. Mmom no, yɛasua nso sɛ yebedi "srade pa" te sɛ nnuaba, mpataa, ne afifide mu ngo. Nanso so asɛm yi yɛ nokware ankasa? Momma yenhu ho asɛm pɛpɛɛpɛ nnɛ.
Nhwehwɛmu foforo ka asɛm foforo
Nnansa yi nhwehwɛmu awosow saa gyidi dedaw yi kakra. Susuw eyi ho: Nhwehwɛmu kɛse bi a wɔyɛe wɔ nhwehwɛmu ahorow 72 mu daa no adi sɛ abusuabɔ biara nni srade a ɛyɛ dɛ a wodi ne komayare a obi nya ntam tẽẽ . Ɛnyɛ ɛno nko, na mmom ehui nso sɛ monounsaturated fats , a ɛwɔ nneɛma te sɛ ngodua ngo ne avocado mu no mma ahobammɔ kɛse mfi komayare ho sɛnea na wosusuw kan no.
Ɛnyɛ eyi ne bere a edi kan a wɔabɔ biribi a ɛte sɛɛ ho amanneɛ. Nhwehwɛmu a ɛte saa ara a wɔyɛe mfe kakraa bi a atwam ni nso antumi anhu abusuabɔ bi a ɛda srade a ɛdɔɔso ne komayare ntam.
Nanso yɛrentumi mfi nhwehwɛmu ahorow yi nkutoo mu mma asɛm a etwa to. Sɛ nhwɛso no, akwahosan ho ahyehyɛde ahorow a ɛwɔ wiase nyinaa, Amerika Koma Fekuw no, da so ara ka sɛ srade a ɛdɔɔso a wodi no ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse. Wɔnnya nsakraa wɔn akwankyerɛ no . Enti afã abien na ɛwɔ saa asɛm yi mu.
Enti dɛn na ɛsɛ sɛ yɛyɛ? Ɔkwan bɛn so na ɛsɛ sɛ yedi?
Enkosi sɛ nyansahu benya eyi ho mmuae a edi mũ no, dɛn na ɛsɛ sɛ yɛyɛ?
Mma nhwɛ nhwehwɛmu foforo yi kɛkɛ na mfa nneɛma te sɛ nam, bɔta, ne kyiisi ho asodi nto wo so ntɛm ara. Nea ɛho hia ne sɛ yebesusuw srade ahorow a yedi ho nyansam.
Adwene titiriw a ɛwɔ ha ne “nea wɔde besi ananmu.” Sɛnea aduannuru ho abenfo ka no, “Sɛ wuyi srade a ɛdɔɔso fi w’aduan mu na wode srade pii si ananmu a , wunya mfaso a ɛda adi pefee wɔ komayare a wobɛtew so no mu.”
Afei, ebia srade ahorow yi bɛma w’adwene atu afra kakra. Momma yɛmma ɛnyɛ mmerɛw.
| Srade Ahorow | Ɛhe na efi? (Nneɛma a wonya fii mu) | Dɛn na ɛsɛ sɛ yɛyɛ? (Dɛn na Ɛsɛ sɛ Woyɛ?) |
|---|---|---|
| Srade a Ɛyɛ Fɛ | Nam kɔkɔɔ, bɔta, kyiisi, nufusu a wɔayam, akutu ngo, nnuadewa ngo. | Ɛho nhia sɛ wugyae koraa, na mmom to ano hye. |
| Srade a Ɛnyɛ Nea Ɛyɛ Monounsaturated | Ngodua ngo, avocado, atoko, almond, cashew. | Ɔkwan pa a wobɛpaw. Fa ka aduan ho. |
| Srade a Ɛnyɛ Nneɛma pii | Mpataa a srade wom te sɛ salmon, mackerel, sardines, ne herring. Soya, atoko, ne canola ngo. Walnuts, flax aba a wɔde yɛ aduan. | Eye paa ma koma akwahosan. Ɛyɛ papa sɛ wode srade a ɛyɛ den besi eyinom ananmu. |
Sɛ yɛbɛka no tiawa a, sɛ wotew wo bɔta so na wode ngodua ngo, apataa asinasin bi ka w’aduan ho, anaa nnuaba kakraa bi ka wo salad ho mmom a, ebetumi ama nsakrae kɛse aba wo koma akwahosan mu. Polyunsaturated fats yɛ omega-3s a yɛn nyinaa ate ho asɛm naƐyɛ ma srade a wɔfrɛ no Omega-6.
Ano aduru a eye sen biara: ‘Whole Foods’ nhyehyɛe no
Ɔkwan a eye sen biara a wobɛfa so asiw komayare ano ne sɛ wubedi nnuan a ɛyɛ mũ a wɔansiesie no pii sɛnea wubetumi.
Dɛn na ɛno kyerɛ? Ɛkyerɛ sɛ wubedi abɔde mu nnuan pii sɛnea wubetumi sen sɛ wubedi nnuan a wɔakyekyere, agu toa mu, ne nea wɔayɛ ho adwuma .
- Mpataa a wɔayɛ no foforo
- Atoko te sɛ bankye, peas, ne lentils
- Nnuaba ne nhabannuru a wɔayɛ no foforo
- Aburow a Ɛyɛ Brown
- Nnuadewa te sɛ atoko, akutu, ne walnut
- Nnuadewa te sɛ akutu aba ne owia-nsoromma aba
- Nnuadewa mu ngo ne ngodua ngo
- Nneɛma te sɛ yogurt, nufusu a wɔayam, ne nam ne kyiisi kakraa bi a wɔapaw no yiye
Eyi ho nhwɛso pa ne Mediterranea aduan , a srade bɛyɛ 45% na ɛwɔ wɔn aduan mu, nanso efi mmeae a ahoɔden wom te sɛ ngodua ngo, mpataa, ne nnuaba.
Nea etwa to no, kae sɛ ɛnyɛ aduan a wodi nkutoo na ebetumi ama obi anya komayare. W’awosu ne w’asetra kwan (te sɛ sigaretnom, apɔw-mu-teɛteɛ a wonnya, ne adwennwen a ɛkɔ soro) nso di dwuma kɛse.
Sɛ wowɔ nsɛmmisa anaa dadwen bi wɔ w’aduan anaa asiane a ɛwɔ hɔ sɛ wubenya komayare ho a, ade a eye sen biara a wobɛyɛ ne sɛ wo ne w’abusua oduruyɛfo bɛkasa. Obetumi de afotu a eye sen biara a egyina w’akwahosan tebea so ama wo.
Nkrasɛm a Wɔde Kɔ Fie
- Mprempren wɔregye adwene a ɛne sɛ srade a ɛyɛ den (bɔta, kyiisi, nam) nye koraa no ho kyim. Nanso ɛno nkyerɛ sɛ ɛnyɛ hwee sɛ wubedi wɔn pii. Ɛho hia sɛ wudi dodow no so .
- Ade a ɛho hia sen biara ne sɛ wobɛsesaSɛ wode polyunsaturated fats – a ɛwɔ mpataa a srade wom, nnuaba, ne afifide mu ngo mu – besi srade a ɛyɛ den ananmu a, ebetumi atew asiane a ɛwɔ hɔ sɛ wobenya komayare no so.
- Kwati nnuan a wɔayɛ no foforo sɛnea wubetumi biara na di nnuan a ɛyɛ mũ . Aburow a ɛyɛ bruu, nhabannuru, nnuaba, atoko, mpataa, ne nnuaba yɛ nhwɛso pa.
- Ɛnyɛ aduan a wodi nkutoo na ɛka komayare. W’asetra kwan, apɔw-mu-teɛteɛ, sigaretnom a wobɛkwati , ne adwennwen a wubedi so nso ho hia yiye.
- Sɛ w’adwene mu yɛ wo naa wɔ w’akwahosan ho a, kwati sɛ wubesusuw nneɛma ho. Hwehwɛ afotu a ɛfata fi wo duruyɛfo hɔ.
Saturated Fat, Saturated Fats, Koma Akwahosan, Cholesterol, Koma Yare, Adidi a Ɛma Apɔwmuden, Polyunsaturated Fat
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