So wowɔ asikreyare? Afei ebia wunim sɛnea aduan ho hia na ama asikre dodow a ɛwɔ wo mogya mu no ayɛ kɛse. Ebia woate "vegan" aduan no ho asɛm. Nnipa pii susuw sɛ eyi fa nam ne mpataa a wonni ho ara kwa. Nanso ɔkwan bɛn so na eyi ka obi a ɔwɔ asikreyare ankasa? So eye ma akwahosan ankasa? Momma yɛnka ho asɛm wɔ ɔkwan a ɛyɛ mmerɛw na ɛyɛ tẽẽ so.
Nea edi kan no, ma yɛnhwɛ, dɛn ne vegan aduan a ahoɔden wom?
"Vegan" yɛ afifideɛ aduane no fã. Sɛ yɛbɛka no tiawa a, ɛkyerɛ sɛ ɛnsɛ sɛ wodi mmoa nneɛma biara. Ɛnyɛ nam, mpataa, ne nkokɔ nko na ɛno kyerɛ, na mmom nufusu biara te sɛ nkesua, nufusu, ne kyiisi nso. Veganfo binom a wɔyɛ katee no nni ɛwo mpo.
Nanso adeɛ a ɛho hia wɔ ha ne sɛ ɛnyɛ nnuan a wɔakyerɛw so sɛ "vegan" nyinaa na eye. Susuw ho hwɛ, ebia bisket, chips, ne paanoo fitaa bi a ɛwɔ sotɔɔ mu no yɛ vegan. Nanso esiam a wɔayam, asikre, ne starch na ɛwɔ mu, a ɛkyerɛ sɛ aduannuru ne nhama sua koraa. Nokwarem no, saa nnuan yi nso betumi ama obi anya Asikreyare a Ɛto so Abien.
Enti, sɛ yebenya mfaso ankasa afi vegan aduan mu a, ɛsɛ sɛ yɛpaw nnuan a ɛyɛ abɔde mu de, ɛyɛ mũ na ɛnyɛ nea wɔayɛ no pii sɛnea yebetumi.
Ma yɛnhwɛ nneɛma a eye sen biara a wode bɛka w’aduan ho.
| Aduan su | Nhwɛso ahorow ne nkyerɛkyerɛmu a ɛnyɛ den |
|---|---|
| Nnuaba ne nhabannuru | Nnuaba a wɔayɛ no foforo, nhabannuru a ɛyɛ ahabammono (te sɛ akutu, kale), ne nhabannuru afoforo nyinaa. |
| Atoko a wɔfrɛ no legumes | Nneɛma te sɛ atoko, chickpeas, green beans, ne peas. Eyinom mu protein dɔɔso yiye. |
| Aburow a Wɔayɛ no Nnua | Aburow a ɛyɛ bruu a wɔde bran, oats, buckwheat, paanoo a wɔde aburow ayɛ. |
| Nnuadewa & Aba | Nneɛma te sɛ cashew, atoko, almond, flax aba, ne chia aba. |
| Soya nneɛma a wɔde yɛ nneɛma | Nneɛma te sɛ tofu ne tempeh yɛ nneɛma pa a wobetumi apaw ama protein. |
| Nnuan a wɔde aduannuru aka ho | Nufusu a ɛnyɛ nufusu a wɔahyɛ no den ne aburow a asikre nnim a wɔde vitamin ne mineral ahorow aka ho. |
Mfaso bɛn na ɛwɔ aduan a ɛte sɛɛ so ma obi a ɔwɔ asikreyare?
Srade a ɛyɛ den a ɛwɔ mmoa nneɛma mu no ma yɛn nipadua mu hyew yɛ kɛse na ɛma komayare ho asiane yɛ kɛse. Eyi nso ma asiane a ɛwɔ hɔ sɛ obi benya insulin a ɛko tia ne Asikreyare a Ɛto so Abien no yɛ kɛse.
Nanso, vegan aduan a ahoɔden wom no wɔ srade a enni ahoɔden a efi afifide mu pii. Nnuan a wɔde afifide ayɛ nso wɔ fiber, antioxidants, minerals, ne polyphenols pii. Saa aduannuru yi bɔ wo ho ban fi asikreyare ho na ɛboa ma wohwɛ wo mogya mu glucose dodow so.
Mfaso afoforo bi a nhwehwɛmu ahu ni:
- Boa a wɔboa ma wodi ntini mu yare a asikreyare de ba no so.
- Mogya mu srade dodow a wɔtew so.
- Boa a ɛboa ma nipadua mu duru so tew.
- Boa a ɛbɛboa wo ma woadi wo A1c dodow so (sɛ wɔkyekyem pɛpɛɛpɛ a, asikre dodow a ɛwɔ wo mogya mu wɔ asram 2-3 a atwam no mu).
- Insulin ho nkate a wɔbɛma atu mpɔn.
- Mogya mmoroso a wɔtew so.
- Boa a wɔboa ma wodi metabolic syndrome so.
- Mmoa a mfaso wɔ so a yɛbɛboa ma anyin wɔ yɛn dwensɔtwaa mu.
Nea ɛho hia paa: Sɛ wosakra w’aduan na wo mu duru so tew a, insulin anaa asikreyare aduru dodow a wuhia no betumi asesa. Enti, bere biara a wobɛtew kilogram 5 no, kɔ wo duruyɛfo nkyɛn na ma onhu. Ɔno na obesi gyinae sɛ ebia ɛsɛ sɛ wotew nnuru dodow a wode di dwuma no so anaa.
So eyi nso ye ma nnipa a wɔwɔ Asikreyare a Ɛto so 1?
Eyi yɛ biribi a ɛsɛ sɛ yɛte ase pefee. Vegan aduan a ahoɔden wom ntumi nsa wo asikreyare no koraa. Nanso, ebetumi aboa ma asikre dodow a ɛwɔ wo mogya mu no akɔ so ayɛ den. Sɛ wo mu duru so tew a, ebetumi ama asikre dodow a ɛwɔ wo mogya mu no so atew. Ebia eyi bɛhwehwɛ sɛ wosakra insulin dodow a wonom. Enti, sɛ woyɛ nsakrae biara wɔ w’aduan anaa wo nipadua mu duru mu a, ɛbɛyɛ nea asiane biara nni ho sɛ wo ne wo duruyɛfo besusuw biribiara ho na woadi n’afotu akyi .
So asiane ahorow bi wɔ mu? Na aduannuru a wonnya nni nso ɛ?
Sɛ wowɔ asikreyare a ɛto so 1 anaa 2 a, asiane biara nni ho sɛ wubedi vegan aduan a wɔayɛ ho nhyehyɛe yiye akyi. Nanso, ebia aduannuru bi nni afifide a wɔde di dwuma mu bere a wɔde toto mmoa a wɔde di dwuma ho no. Nanso mma ɛnhaw wo, sɛ woyɛ nhyehyɛe yiye a, wubetumi anya biribiara a wo nipadua hia. Nneɛma abiɛsa na ɛsɛ sɛ woyɛ:
1. Yɛ w’aduan ho nhyehyɛe yiye.
2. Calories ne protein dodow a ɛfata a wubenya ama wo nipadua no.
3. Nnuan ahorow a wobedi (ɛnyɛ ade koro kɛkɛ).
Ɛtɔ da bi a, ebia wo duruyɛfo nso bɛka akyerɛ wo sɛ fa vitamin a wɔde ma. Momma yɛnhwɛ sɛnea yebenya aduannuru atitiriw bi afi nnuan a efi afifide mu mu.
| Aduannuru a ɛho hia | Akwan a wobɛfa so anya afi vegan aduan mu |
|---|---|
| Protein a ɛwɔ nipadua no mu | Ɔpanyin hia protein bɛyɛ gram 46-56 da biara. Wubetumi adu botae yi ho denam atoko, akutu, bankye a ɛyɛ ahabammono, soya nneɛma (tofu), ne nnuaba ahorow a wubedi da mũ no nyinaa so. Fa biribi a protein pii wom ka aduan titiriw biara ho. |
| Calcium ne vitamin D | Fa soya nufusu a wɔahyɛ no den, almond nufusu, ne nea ɛkeka ho di dwuma Wubetumi de nufusu a ɛte sɛɛ adi dwuma sen nsu bere a woreyɛ oatmeal anɔpa no. Calcium nso wɔ almond mu. |
| Vitamin B12 a ɛwɔ nipadua no mu | Eyi yɛ vitamin a ɛsɛ sɛ vegans hwɛ yiye wɔ ho titiriw. Nnuan a wɔde afifide ayɛ no mu B12 sua wɔ abɔde mu. Aburow a wɔahyɛ no den, mmɔkaw a ahoɔdennuru wom, ne tempeh nyinaa yɛ B12 fibea. Nanso, sɛ wowɔ biribi a ɛhaw wo a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa ahwɛ ahu sɛ worenya nea ɛdɔɔso. |
Okay, mɛpɛ sɛ mesɔ eyi hwɛ. Dɛn na meyɛ mprempren?
Sɛ woresusuw ho sɛ wobɛdan akɔ vegan aduan so a, ade a edi kan a ɛsɛ sɛ woyɛ ne sɛ wo ne wo duruyɛfo bɛkasa afa ho. Ɛyɛ papa mpo sɛ wubetumi anya aduan ho ɔbenfo a ɔwɔ osuahu a ɔne nnipa a wɔwɔ asikreyare yɛ adwuma.
Sɛ wufi ase di saa aduan yi wie a, ɛyɛ papa sɛ anyɛ yiye koraa no wobɛyɛ wo mogya mu nhwehwɛmu pɛnkoro afe biara. Wo duruyɛfo betumi ahwɛ vitamin B12, iron, vitamin D, ne calcium dodow a wowɔ mu de ahwɛ ahu sɛ w’aduan rekɔ so yiye. Sɛ aduannuru bi nni hɔ a, obetumi atu wo fo wɔ vitamin anaa nnuru afoforo a wuhia ho.
Nkrasɛm a Wɔde Kɔ Fie
- Vegan aduan a ahoɔden wom a wɔayɛ ho nhyehyɛe yiye betumi aboa ma wɔadi asikreyare so. Nanso, mfaso nni vegan nnuan a wɔayɛ ho adwuma.
- Eyi nyɛ asikreyare ano aduru koraa, nanso ɛboa kɛse ma asikre dodow ne ne mu duru a ɛwɔ mogya mu no ano aduru.
- Titiriw sɛ worenom nnuru a wɔde sa asikreyare a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu.
- Sɛ wudi vegan aduan akyi a, hwɛ aduannuru te sɛ protein, vitamin B12, calcium, ne vitamin D so titiriw.
- Kɔ so ne wo duruyɛfo nni nkitaho daa na hwɛ w’akwahosan so.
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