So worebɔ mmɔden sɛ wobɛtew wo mu duru so? Enti ebia wode w’adwene si nea wudi so kɛse, kyerɛ sɛ, nea wokyɛ wɔ wo prɛte so, ɛnte saa? Nanso so wususuw saa ara wɔ nea wode gu wo kuruwa, kuruwa, anaa toa mu no ho? Anyɛ saa a, ebia woresɛe wo mmɔdenbɔ a wunhu mpo. Efisɛ nea yɛnom nso betumi anya yɛn mu duru a yɛbɛtew so akwantu no so nkɛntɛnso kɛse.
"Empty Calories" a Wɔde Ahintaw Wɔ Nsã Mu
Sɛ yɛbɛka no tiawa a, anonne a yɛnom no ne "calories hunu" a ahintaw yɛn aduan mu fibea kɛse. "Empty calories" yɛ calories a ɛmma aduannuru biara mma nipadua no, ahoɔden ara kwa. Susuw nneɛma te sɛ akutu nsu ne bobe nsu a nnipa binom susuw sɛ “ ɛma apɔwmuden kɛse .” Eyinom mu ahwehwɛ a wɔtaa de di dwuma (bɛyɛ mililita 240) mpo betumi anya calories bɛyɛ 100.
Ɔhaw kɛse a ɛwɔ hɔ mprempren ne sɛ yɛn mu biara nnyina ahwehwɛ ketewaa bi a emu duru bɛyɛ 240 ml so, ɛnte saa? Dodow a yɛtaa nom bere koro mu no boro eyi so koraa. Ɛno kyerɛ sɛ anonne biako pɛ betumi de calories bɛyɛ 200 aka nipadua no ho.
Afei, momma yɛnka anonne a asikre wom te sɛ soda ho asɛm. Eyinom nni aduannuru biara. Calories pii a efi nneɛma a ɛma ɛyɛ dɛ mu ba ara kwa. Sɛ nhwɛso no, asikre a ne kɛse yɛ teaspoon 18 wɔ soda toa a emu duru yɛ ml 600 mu . Ɛyɛ den sɛ wubesusuw ho, ɛnte saa?
Obi a ɔnom saa anonne a ɛyɛ dɛ yi nkotoku abien anaa abiɛsa da biara no benya calories a ɛdɔɔso a ɛbɛma ne mu duru bɛyɛ kilogram fã wɔ dapɛn biako mu afi saa anonne no nkutoo mu.
Saa calories a ɛboaboa ano wɔ nipadua no mu a ɛho nhia yi abɛyɛ ade titiriw a ɛde kɛseyɛ mmoroso a wohu wɔ ɔmanfo mu nnɛ no aba.
Ɛwom mpo sɛ calories no dɔɔso de, nanso yafunu no nhyɛ ma!
Eyi ne ade a ɛho hia sen biara a ɛsɛ sɛ yɛte ase. Calories a efi nnuan a ɛyɛ nsu mu, kyerɛ sɛ, anonne mu, nhyɛ yɛn yafunu ma te sɛ calories a efi nnuan a ɛyɛ den mu. Ɛne sɛ, wɔmma yɛnte nka sɛ yɛayɛ mã.
Adesua bi wɔ hɔ a wɔyɛe wɔ eyi ho. Wɔmaa nnipa 15 a wɔwɔ apɔwmuden calories 450 foforo da biara da adapɛn anan. Wɔmaa kuw biako saa calories yi a ɛyɛ jellybeans. Wɔmaa kuw foforo no saa calories yi sɛ soda.
Nea afi mu aba no yɛ nwonwa.
- Jelly ball kuw no: Wɔtew calorie a wodi fi nnuan afoforo mu so fi awosu mu efisɛ jelly ball no ma wɔtee nka sɛ wɔayɛ ma. Ne saa nti, wɔn mu duru sua koraa wɔ adapɛn anan no awiei.
- Soda kuw no: Wɔanyɛ nsakrae biara wɔ wɔn nnuan afoforo no mu. Nea afi mu aba? Ná wɔn mu duru akɔ soro kɛse!
Eyi ma ɛda adi pefee ma yɛn, ɛnte saa? Nsã ma sukɔm dum na ɛde calories ka ho, nanso ɛnhyɛ yafunu no ma. Enti, yedi pii a yennim. Saa tebea yi ka mpanyimfo ne mmofra nyinaa. Nhwehwɛmu foforo bi ada no adi sɛ mmofra a wɔnom nsã a ɛyɛ dɛ bɛboro 350 ml da biara no mu duru kɔ soro ntɛmntɛm sen mmofra afoforo. Afei nso, sɛ mmofra yi de nsã a ɛyɛ dɛ anom a, wɔtew nufusu , a aduannuru te sɛ calcium ne zinc a ɛho hia ma nipadua no pii wom no so.
Hwɛ yiye wɔ saa anonne yi ho, na ɛnyɛ soda nkutoo
Sɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so a, ɛnyɛ soda nkutoo na ɛsɛ sɛ yɛhwɛ yiye wɔ ho. Nsã afoforo kakraa bi ni.
Kafe ne tii
Kɔfe anaa tii kuruwa a nufusu ne asikre nnim no nni calories biara. Nanso ɔhaw no ne nea yɛde ka ho. Sɛ wode krim, asikre, ne srade ka ho a, ɛbɛyɛ ɔtopae a ɛma ahoɔden. Kɔfe titiriw bi a efi kɔfe sotɔɔ ahorow bi a ɛyɛ fɛ mu betumi anya calories a ɛkɔ soro kodu 700. Ɛno yɛ bɛyɛ calorie a wudi da biara no nkyem abiɛsa mu biako!
Nsaden
Mpɛn pii no, bɛyɛ calories bɛyɛ 100-150 na ɛwɔ beer toa anaa bobesa kuruwa biako mu. Nanso so yegyina biako so? Nea ɛyɛ hu kɛse mpo ne sɛ, sɛ yɛnom nsa a, yɛn ahosodi so tew na yɛtaa di nnuan a nkyene ne srade wom pii sɛ ‘kane’ .
Diet Soda a Wɔde Di Dwuma
Ɛwom sɛ calorie nni mu de, nanso nneɛma a wɔde yɛ aduan a ɛyɛ dɛ a enni aduannuru biara wɔ mu. Ɛwom mpo sɛ wɔpene eyinom so de, nanso biribiara a ɛboro so no nyɛ papa. Enti nyansa wom sɛ wobɛto biako anaa abien pɛ da biara.
| Nsã no su | Sɛ wɔkyekyem pɛpɛɛpɛ a, calorie dodow (250ml biara a wɔde ma) . | Nneɛma a ɛsɛ sɛ wususuw ho |
|---|---|---|
| Nsuo | 0. Ɔde ne nsa kyerɛɛ ne so | Nsã a eye sen biara na ahobammɔ wom sen biara. |
| Ti/kɔfe a wɔmfa nnuru nhyɛ mu | ~2 | Sɛ wɔde asikre ne krim ka ho a, calorie dodow no kɔ soro kɛse. |
| Soda (anomde a ɛyɛ dɛ) . | ~150 na ɛwɔ hɔ | Asikre a ɛdɔɔso ne calories a hwee nni mu ara kwa. |
| Nnuaba mu anonne a wɔakyekyere | ~120-180 na ɛwɔ hɔ | Nnuaba a wɔayɛ no foforo no nni nhama biara na asikre pii wom. |
| Tea a asikre ne nufusu wom | ~80-100 na ɛwɔ hɔ | Egyina asikre dodow ne nufusu ko a ɛwɔ mu so. |
| Biɛ | ~150 na ɛwɔ hɔ | Ɛwɔ calories pii na ɛma aduan ho akɔnnɔ nso yɛ kɛse. |
Enti dɛn na ɛsɛ sɛ wonom bere a sukɔm de wo no? Nneɛma a eye sen biara a wubetumi apaw ni!
Okay, enti dɛn na ɛsɛ sɛ yɛnom? Mmuae a ɛyɛ mmerɛw sen biara ne nsu . Nsu ho hia na ama yɛn nipadua mu ntini ahorow no anya nsu na ama yɛn nipadua no ayɛ adwuma yiye. Nnipa dodow no ara nnom nsu a ɛdɔɔso da biara.
Sɛ woyɛ ɔkwasea dodo sɛ wobɛnom nsu kɛkɛ a, nsusuwii ahorow bi ni:
- Fa lime anaa lemon slice bi gu nsu kuruwa mu.
- Fa mint nhaban bi ka ho. Ɛma ɛyɛ dɛ a ɛma ahoɔden kɛse.
- Wubetumi nso de kukuruku a wɔayam no kakraa bi aka ho.
Nea ɛka ho no, akwan pa afoforo bi ni:
- Green Tea: Nneɛma a wɔfrɛ no phytonutrients a ɛwɔ tumi a ɛko tia kokoram nso wɔ mu.
- Nnuadewa tii: Nneɛma te sɛ ginger, coriander, ne yarrow.
- Nnuaba a wɔnom wɔ fie: Nanso asikre nnim. Mia lemon, orange, ne nea ɛkeka ho na fa fra nsu. Sɛ wopɛ sɛ ɛyɛ dɛ a, wubetumi de abɔde mu aduan a ɛyɛ dɛ kakra te sɛ stevia aka ho.
- Seltzer nsu: Sɛ wode nnuaba mu nsu a ɛtɔ gu fam anaa abien ka eyi ho a, ebetumi ayɛ te sɛ nea worenom anonne a ɛyɛ dɛ.
Sɛ wote nka sɛ wopɛ sɛ wonom kɔfe bere ne bere mu a, yɛ no a asikre nnim na fa nufusu a wɔayam. Ɛyɛ papa sɛ obi a ɔrebɔ mmɔden sɛ ɔbɛtew ne mu duru so no bɛtwe ne ho afi kɔfe a wɔde whipped cream anaa syrups ayɛ ho.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so a, hwɛ yiye wɔ nea wudi ho te sɛ nea wohwɛ yiye wɔ nea wonom ho no. Nsã betumi ayɛ calories pii a wunnim ho hwee.
- Calories a efi anonne mu no mma wonte nka sɛ calories a efi nnuan a ɛyɛ den mu no, enti ebia wubewie a woadi calories pii a wunnim mpo.
- Nsã a eye sen biara na ahoɔden wom sen biara a wɔde dum sukɔm ne nsu a ɛho tew.
- Kwati soda ne anonne afoforo a asikre wom koraa. Calories hunu a aduannuru biara nni mu nkutoo na ɛwɔ mu.
- Hwɛ yiye wɔ nneɛma te sɛ asikre ne krim a wɔde ka kɔfe ne tii ho no ho. Sɛ worenom nsa a, kae sɛ ɛma aduan ho akɔnnɔ yɛ kɛse, na ɛma calories nso yɛ kɛse.
- Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ wo mu duru a wobɛhwɛ so ne aduannuru a wubedi ho a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa .
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