"Fat"... fat ... Sɛ yɛte saa asɛmfua yi a, ɛba yɛn adwene mu bere nyinaa sɛ biribi bɔne, ɛnte saa? Yɛtaa te nsɛm te sɛ "Nni srade, ɛnyɛ papa mma nipadua", "Tew srade a wudi so". Nanso so wunim sɛ ɛnyɛ srade ahorow nyinaa na enye? Nokwarem no, srade "pa" nso wɔ hɔ a ɛho hia ma yɛn nipadua no asetra a ahoɔden wom. Ɛnnɛ, yɛrebɛka srade a ɛte saa a ɛma koma nya ahoɔden na mfaso wɔ so ho asɛm.
Momma yenni kan nte srade ho ase.
Sɛ yɛbɛka no tiawa a, srade yɛ aduannuru titiriw a ɛma yɛn nipadua nya ahoɔden. Srade gram biara a yedi no wɔ calories akron . Ɛboa nipadua no nso ma ɛtwe vitamin ahorow a ɛma srade te sɛ vitamin A , D, E, ne K. Enti, sɛ ɛkɔ fam a, srade yɛ aduan pa fã titiriw .
Srade ahorow atitiriw anan na ɛwɔ hɔ. Sɛ wohwɛ aduannuru ho nkyerɛwde a ɛwɔ aduan bi a wotɔ fi sotɔɔ mu so a, wubetumi ahu eyinom ho nsɛm.
1. Srade a ɛyɛ den
2. Srade a ɛnyɛ den
3. Trans fat - Eyi ne srade a enye koraa a ɛsɛ sɛ yɛhwɛ yiye wɔ ho . Eyinom wɔ nnuan pii a wɔayɛ, a wɔakyekyere, bisket, keeki, ne nea ɛkeka ho mu.
Afei momma yɛnhwɛ srade ahorow a wɔtaa ka ho asɛm no yiye: nea ɛyɛ ma ne nea enni mu.
| Srade Ahorow | Abɔde ne nkɛntɛnso a ɛwɔ nipadua no so | Nnuan a pii wom |
|---|---|---|
| Srade a Ɛyɛ Fɛ | Ɛyɛ den wɔ dan mu hyew mu. Sɛ obi di pii a, ebetumi ama srade bɔne (LDL cholesterol) a ɛwɔ nipadua no mu no akɔ soro. | Akutu ngo, nnuadewa ngo, bɔta, kyiisi, akokɔ a ne honam ani yɛ, nam kɔkɔɔ, nufusu ne nufusu mu nneɛma. |
| Srade a Ɛnyɛ Saturated Fat | Wɔyɛ nsu wɔ dan mu hyew mu. Wɔboa ma srade bɔne (LDL) so tew na ɛma srade pa (HDL srade) kɔ soro. Eyinom ne "srade pa." | Nnuadewa mu ngo (ngodua, canola), nnuaba (atoko, almond), aba, avocado, ne mpataa a srade wom. |
Sɛ wopɛ aduan pa a, nnuruyɛfo kamfo kyerɛ sɛ yɛn da biara da calories nyinaa mu nea ennu 10% fi srade a ɛyɛ den mu.
Srade ahorow abien a "ɛyɛ papa": Monounsaturated ne Polyunsaturated
Wɔakyekyɛ srade a ɛnyɛ den a yɛfrɛ no "srade pa" no mu akuw atitiriw abien.
1. Srade a Ɛnyɛ Den (MUFA) .
Eyi ne yɛn asɛmti nnɛ. Saa srade yi boa ma ɛyɛ nwonwa wɔ srade dodow a ɛwɔ yɛn nipadua mu no so. Ɛyɛ nneɛma abien:
Eyi te sɛ nea wɔreprapra mfutuma afi ɔkwan bi so na wɔaprapra mu. Saa srade "pa" yi brɛ srade bɔne a ɛboaboa ano wɔ yɛn mogya ntini mu no ase.
Nnuan bɛn na srade a ɛyɛ monounsaturated srade pii wom?
- Avocado a wɔde yɛ nneɛma
- Ngodua ngo
- Canola ngo a wɔde yɛ
- Atoko ne atoko ngo
- Nnuadewa te sɛ almond ne cashews
2. Srade a Ɛnyɛ Den (PUFA) .
Eyi yɛ abusua a srade "papa" no muni foforo. Te sɛ srade a ɛyɛ monounsaturated no, eyinom nso boa ma srade bɔne so tew na ɛma srade pa kɔ soro. Ebia woate Omega-3 ne Omega-6 ho asɛm . Ɛno ne nea saa srade yi nyinaa fa ho.
Nnuan bɛn na srade a ɛdɔɔso pii wom?
- Nnuadewa mu ngo te sɛ owia, sesame, soya, atoko
- Po mu mpataa a srade wom te sɛ salmon, tuna, mackerel, ne sardines
- Aba te sɛ flaxseed ne pumpkin aba
Dɛn nti na Monounsaturated Fats ho hia yɛn nipadua saa?
Mfaso titiriw a ɛwɔ srade a ɛte sɛɛ a yɛde bɛka yɛn aduan ho ne sɛ yɛbɛtew tebea horow te sɛ komayare ne akisikuru so .
Bio nso, srade a ɛyɛ monounsaturated nso ma yɛn nipadua nya aduannuru a ɛho hia te sɛ vitamin E. Vitamin E yɛ ade a ano yɛ den a ɛko tia ɔyare mmoawa. Eyi kyerɛ sɛ ɛboa ma nipadua no mu nkwammoaa nsɛe no, ɛma ɛkɔ so tra hɔ, na ɛboa ma wɔkyekye nkwammoaa foforo.
Susuw ho hwɛ, ɛwom mpo sɛ srade ahorow nyinaa mu ahoɔdennuru dodow yɛ pɛ de, nanso nea ɛho hia ne sɛnea ɛka yɛn akwahosan. Enti, ɛdenam srade a ɛyɛ den te sɛ bɔta, margarine, ne nam a srade wom a wobɛtew so, na wode nnuan a srade biako te sɛ ngodua ngo, avocado, ne nnuaba pii wom ka ho mmom no, wubetumi anya akwahosan mu mfaso kɛse.
Ɔkwan bɛn so na wobɛkɔ so adi aduan a ɛma koma no mu den?
Sɛ wode saa suban nketenkete yi ka w’asetra ho a, wo nso wubetumi akura koma a ɛte apɔw mu.
- Kenkan nnuan ho nkrataa: Ansa na wobɛtɔ biribiara wɔ sotɔɔ mu no, fa yɛ wo su sɛ wobɛkenkan aduannuru ho nkyerɛwde no. "Total Fat" yɛ srade ahorow yi nyinaa a wɔaka abom. Hwɛ saa ase na hwɛ sɛnea `Saturated Fat` te.
- Fa nneɛma nketenkete a wode besi ananmu di dwuma: Nsakrae nketenkete a wobɛyɛ wɔ w’aduan da biara da mu no betumi de nneɛma akɛse aba.
- Sɛ woretɔ nneɛma te sɛ yogurt ne cheese a, paw ahorow a srade nnim.
- Sɛ́ anka wobɛfa akokɔ a ne were no, paw nam anaa apataa a wɔayi ne were.
- Fa nhabannuru ne nhabannuru pii ka w’aduan ho.
Anɔpaduan ho adwene
Sɛ́ anka wode cream cheese bɛhyɛ wo bagel so no, di oats kuruwa biako. Fa flaxseed powder teaspoon biako gu mu na ama Omega-3 anya nkɔso kɛse. Fa nufusu a srade nnim di dwuma sen sɛ wode creamer a srade pii wom bedi dwuma wɔ wo kɔfe mu.
Awia aduan ho adwene
Sɛ́ anka wode aduru a ɛte sɛ mayonnaise bɛka wo sandwich ne salad ho no, fa avocado a abere bi fra . Eyi bɛma woanya creaminess a wuhia ne monounsaturated fat a ahoɔden wom. Sɛ́ anka wode bacon asinasin bedi dwuma no, fa akokɔ asinasin bi a wɔanoa ka wo salad ho.
Anwummere aduan ho adwene
Sɛ worenoa mpataa anaa worenoa a, fa ngodua ngo kakra di dwuma sen sɛ wode bɔta bedi dwuma. Sɛ́ anka wode cream ayɛ sauce no, fa nnuaba bi a wɔabubu te sɛ almond anaa atoko petepete mpataa no so. Ɛde crunch fɛfɛ ka ho na eye ma wo koma nso.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛnyɛ srade nyinaa na enye. Srade ‘pa’ nso wɔ hɔ a ɛho hia ma nipadua no.
- Tow srade a ɛyɛ dɛ (sɛ nhwɛso no, akutu ngo, bɔta, nam) ano hye na di srade a ɛnyɛ den pii (sɛ nhwɛso no, ngodua ngo, avocado, nnuaba).
- Monounsaturated fats brɛ wo srade bɔne (LDL) ase na ɛma wo srade pa (HDL) kɔ soro, na ɛtew asiane a ɛwɔ hɔ sɛ wubenya komayare no so.
- Kenkan nsɛm a wɔakyerɛw so bere a woretɔ aduan no. Fa nneɛma nketenkete a ahoɔden wom a wode besi ananmu ka w’asetra ho.
- Sɛ wowɔ ayaresa mu tebea afoforo te sɛ asikreyare anaa mogya mmoroso a, ɛho hia yiye sɛ wo ne wo duruyɛfo kasa ansa na woayɛ nsakrae kɛse wɔ w’aduan mu.
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