Yɛn mu pii suro kakra bere a yɛte asɛmfua " srade ," ɛnte saa? Nneɛma te sɛ "Me mu duru bɛkɔ soro," "Mɛma srade ayɛ kɛse," ne "Mɛyɛ komayare" ba m'adwenem. Bere bi a atwam no, na nnuruyɛfo ka kyerɛ yɛn sɛ yɛntew srade so anaasɛ yɛnkwati. Nanso seesei, aduruyɛ ho nyansahu anya nkɔso, na yenim sɛ ɛnyɛ srade a yedi nyinaa na enye mma yɛn nipadua. Nokwarem no, srade "pa" bi wɔ hɔ a ebetumi aboa ma woadi wo srade dodow so na ama woanya apɔwmuden.
Dɛn nti na srade ho hia ma yɛn nipadua?
Sɛ yɛbɛka no tiawa a, srade yɛ aduannuru a ɛho hia na ama yɛn nipadua no ayɛ adwuma yiye. Susuw adwuma kɛse a srade yi yɛ ma yɛn nipadua no ho hwɛ.
- Ɛma ahoɔden: Srade yɛ ahoɔden fibea titiriw a ɛma ahoɔden a ehia na ama yɛatumi ayɛ adwuma da mũ no nyinaa.
- Ɛma nipadua mu hyew kɔ so yɛ hyew: Srade boa ma yɛn nipadua mu hyew kɔ so yɛ den.
- Nkwammoaa a wɔkyekye: Nkwammoaa biara a ɛwɔ nipadua no mu no yɛ nkwammoaa mu ntini bi a srade wom.
- Ɛbɔ akwaa ho ban: Srade yɛ adwuma sɛ ade a ɛbɔ nipadua no mu akwaa a ɛho hia te sɛ koma ne asaabo ho ban.
- Ɛboa ma nipadua no twe vitamin: Srade ho hia ma nipadua no tumi twetwe vitamin a ɛtumi nwura srade mu te sɛ vitamin A , D, E, ne K.
- Ɛma hormone ahorow : Srade ho hia na ama wɔayɛ hormone ahorow a ɛhwɛ dwumadi ahorow so wɔ nipadua no mu.
Ade a ɛho hia sen biara ne sɛ yɛde srade ahorow a ɛfata bɛka yɛn aduan ho, wɔ dodow a ɛfata mu . Srade a ɛnyɛ den ne srade ‘pa’ a eye ma nipadua no. Saturated ne trans fats ne srade ‘bɔne’ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho. Momma yɛnhwɛ eyinom wɔ ɔkwan soronko so mprempren.
Dɛn ne srade a ɛyɛ den ne nea enni mu?
Nsonsonoe titiriw a ɛda srade ahorow abien yi ntam ne sɛnea wɔyɛ nnuru no. Nanso mommma yɛnnka nneɛma a ɛyɛ den saa ho asɛm, na mmom yɛnte ase kɛkɛ.
- Saturated fats : Eyinom taa yɛ den wɔ dan mu hyew mu. Susuw akutu ngo ne bɔta ho hwɛ. Wɔdan ɔbo wɔ awɔw mu, ɛnte saa? Saa na ɛte.
- Srade a ɛnyɛ den: Eyinom yɛ nsu wɔ dan mu hyew mu. Nhwɛso ahorow bi ne ngodua ngo ne owia-nsoromma ngo.
Dɛn nti na ɛsɛ sɛ yɛhaw yɛn ho wɔ srade a ɛdɔɔso ho?
Sɛ yedi nnuan pii a srade pii wom a, yɛn "srade bɔne" ( LDL cholesterol ) dodow betumi akɔ soro. Saa LDL srade yi kɔ yɛn mogya ntini no afasu so , na ɛma esiw. Eyi ma asiane a ɛwɔ hɔ sɛ obi benya nyarewa a emu yɛ den te sɛ komayare ne akisikuru no yɛ kɛse.
| Nnuan a Srade a Ɛyɛ Fɛ pii wom | |
|---|---|
| Nam kɔkɔɔ | Nantwinam, mpapo nam, mprako nam |
| Akokɔ a ne honam ani yɛ | Akokɔ a ne honam ani yɛ |
| Nufusu a srade ayɛ mu ma | Nufusu, kyiisi, Nsukyenee, Yogurt |
| Bɔta ne Ghee | Bɔta ne Ghee |
| Nnuadewa mu ngo bi | Akutu ngo, nnuadewa ngo |
Nanso, adwene ahorow wɔ nnuruyɛfo mu wɔ srade a ɛyɛ den yi ho. Nhwehwɛmu ahorow bi ka sɛ adanse biara nni hɔ a ɛkyerɛ sɛ wɔne komayare wɔ abusuabɔ tẽẽ. Nanso, ahyehyɛde akɛse te sɛ Amerika Koma Fekuw kamfo kyerɛ sɛ ɛnsɛ sɛ wunya nea ɛboro 5%-6% wɔ wo da biara da calories mu mfi srade a ɛyɛ den mu. Nea ɛho hia ne nea wudi sen sɛ wubedi srade a ɛyɛ dɛ. Sɛ nhwɛso no, sɛ wode srade a ɛnyɛ den ‘pa’ besi srade a ɛyɛ den ananmu a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya komayare no so.
Srade a Ɛnyɛ Nnuru
Eyinom ne nea yɛfrɛ no "srade pa." Yenya fi nhabannuru, nnuaba, ne mpataa mu titiriw. Esiane sɛ eye ma koma ne nipadua no afã afoforo nti, nnuruyɛfo kamfo kyerɛ sɛ yɛmfa nka yɛn aduan ho sen sɛ yɛde srade bɔne bɛka yɛn ho.
Wɔakyekyɛ srade a enni ahoɔden mu ayɛ no akuw atitiriw abien:
1. Monounsaturated fats: Saa ngo yi yɛ nsu wɔ dan mu hyew mu, nanso sɛ wɔde gu frigye mu a, ɛyɛ den.
- Nnuan bɛn na eyinom wɔ?: Avocado, ngodua ngo, canola ngo, atoko ngo, nnuaba te sɛ almond, cashews, ne hazelnuts.
2. Srade a ɛnyɛ den: Saa ngo yi kɔ so yɛ nsu wɔ dan mu hyew ne frigye mu.
- Nnuan bɛn na eyinom wɔ?: Flaxseed, atoko ngo, soyabean ngo, sunflower ngo, walnuts, mpataa a srade wom te sɛ salmon, tuna, ne mackerel.
Omega-3 ne Omega-6: Dɛn nti na ɛho hia saa?
So woate Omega-3 ne Omega-6 ho asɛm pɛn? Eyinom ka srade a ɛnyɛ pii a yɛaka ho asɛm wɔ atifi hɔ no ho. Wɔsan frɛ wɔn "essential fatty acids" efisɛ yɛn nipadua ntumi nyɛ n'ankasa. Eyi kyerɛ sɛ ɛsɛ sɛ yenya fi yɛn aduan mu.
Omega-3 Srade a Ɛyɛ Nnuru
Nhwehwɛmu ahorow ada no adi sɛ eyinom brɛ asiane a ɛwɔ hɔ sɛ obi benya koma ne ntini mu yare no ase. Wɔyɛ ahorow atitiriw abiɛsa: EPA, DHA (a wohu dodow no ara wɔ mpataa mu), ne ALA (wohu wɔ afifide mu).
- Fibea a eye sen biara: Anyɛ yiye koraa no, mpataa a srade wom te sɛ salmon, mackerel, ne herring a wubedi mprenu dapɛn biara no betumi aboa wo ma woanya wo omega-3s. Flaxseeds ne walnuts nso wɔ bi.
Omega-6 Srade a Wɔde Yɛ Nnuan
Eyinom wɔ nhabannuru a ɛyɛ ahabammono, nnuaba, ne nhabannuru mu ngo mu. Ɛwom sɛ kan no na wosusuw sɛ enye mma koma no de, nanso nnɛyi nhwehwɛmu kyerɛ sɛ ɛso wɔ mfaso ma koma akwahosan nso.
Srade ko a ɛsɛ sɛ wokwati: Trans Fats
Eyi ne srade a enye koraa na ɛyɛ hu sen biara . Ɛwom sɛ ɛwɔ abɔde mu kakraa bi wɔ nam ne nufusu mu nneɛma mu de, nanso trans srade a yedi no mu dodow no ara yɛ nea wɔde nsa ayɛ wɔ adwumayɛbea ahorow. Wɔnam hydrogen (hydrogenation) a wɔde ka ho so ma afifide mu ngo a ɛyɛ nsu no yɛ den. Eyi ma wotumi de aduan sie kyɛ, na ɛma ɛyɛ dɛ na ɛyɛ fɛ nso.
Mfa no sɛ aduan bi yɛ nea ahoɔden wom koraa esiane sɛ ɛka sɛ "trans fat-free" nti! Ebia asikre, nkyene, anaa srade a ɛdɔɔso pii wom. Enti kenkan nea wɔakyerɛw so no yiye bere nyinaa.
Ebia eyinom yɛ dɛ, nanso ɛnyɛ papa mma wo nipadua. Saa srade a ɛnyɛ papa yi ma LDL srade a enye no kɔ soro na ɛma HDL srade pa so tew. Eyi ma asiane a ɛwɔ hɔ sɛ wobenya komayare, akisikuru, ne asikreyare a ɛto so abien no yɛ kɛse kɛse .
| Nnuan a Ebia Trans Fat Wɔ Mu | |
|---|---|
| Nnuan a wɔayam | French fries, patties, nhoma mmobɔwee |
| Nneɛma a wɔde yɛ paanoo | Keeki, paanoo a wɔde yɛ paanoo, bisket, kukisi, donuts |
| Margarine (Margarine a wɔde dua anaa tub ayɛ) . | Margarine ahorow bi |
| nnuan a wɔde di ntɛmntɛm | Microwave popcorn, pizza a wɔahyɛ no nwini |
Nkrasɛm a Wɔde Kɔ Fie
- Nea ɛbɛyɛ na wo koma ne wo nipadua nyinaa anya apɔwmuden no, nya srade a wode ka w’aduan ho no mu dodow no ara fi srade a ‘papa’ a enni ahoɔden mu . Fa nneɛma te sɛ avocado, nnuaba, mpataa a srade wom, ne ngodua ngo ka w’aduan ho.
- Tow nam kɔkɔɔ, akokɔ a onni were, nufusu a srade pii wom, ne akutu ngo a srade a ɛyɛ ‘bɔne’ wom no ano hye .
- Kwati nnuan a wɔayam, nneɛma a wɔde yɛ paanoo, ne nnuan a wɔayɛ no ntɛmntɛm, a trans srade a ‘ɛyɛ hu’ wom, sɛnea wubetumi biara. Ɛnyɛ hwee sɛ wubegyae wɔn di koraa.
- Nya w’aduannuru dodow no ara fi nhabannuru, nnuaba, atoko, aburow a wɔayam, ne protein a ɛnyɛ den te sɛ mpataa ne akokɔ a onni were mu.
- Sɛ woretɔ biribi afi sotɔɔ mu a, kenkan nea wɔakyerɛw so no yiye.Hwɛ yiye wɔ srade, asikre, ne nkyene dodow a ɛwɔ mu no ho.
- Sɛ wowɔ nsɛm bi a ɛhaw wo anaa nsɛmmisa bi wɔ wo srade dodow anaa w’aduan ho a, wo ne wo duruyɛfo nka ho asɛm.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho