Sɛ yɛdwene biscuit packet a yɛtɔ firi sotɔɔ mu, soseji, paanoo, jam toa... sɛ yɛdwene nneɛma te sɛ yei ho a, yeinom nyinaa hyɛ ‘processed food’ mu. Mpɛn pii no, yɛn nyinaa susuw sɛ saa nnuan a ‘wɔayɛ’ yi nyɛ papa mma nipadua no na ɛde nyarewa ba. Nanso wunim, saa asɛm no nyɛ nokware koraa. Nnuan bi a wɔayɛ no foforo betumi ayɛ nea mfaso wɔ so ama yɛn akwahosan ankasa. Enti ɛnnɛ, momma yɛnka saa asɛmti yi a ɛfa aduan a wɔayɛ ho adwuma ho wɔ ɔkwan a ɛyɛ mmerɛw na ɛyɛ tẽẽ so.
Nea edi kan no, ma yɛnhwɛ, dɛn ne nnuan a wɔayɛ ho adwuma yi?
Sɛ yɛbɛka no tiawa a, sɛ wɔasesa aduan bi a ɛwɔ abɔde mu wɔ ɔkwan bi so afi ne tebea mu a, ɛyɛ aduan a wɔayɛ ho adwuma. Saa nsakrae yi betumi ayɛ ketewaa bi koraa. Susuw ho sɛ wobɛhohoro nhabannuru bi, wobɛtwitwa, wode ayɛ hyew, wode ahyɛ toa mu, wobɛnoa, wode ahyɛ nwini mu, wobɛma ayow, wobɛyam, wode bɛfra nneɛma afoforo mu, anaasɛ wobɛkyekyere... eyinom nyinaa yɛ akwan a wɔfa so yɛ adwuma.
Afei nso, nneɛma a wɔde siesie aduan, aduannuru, nneɛma a wɔde yɛ aduan dɛ, nkyene, asikre, anaa ngo a wɔde ka aduan bi ho nso hyɛ saa adeyɛ yi ase.
Ɔkwan bɛn so na wɔyɛ saa nnuan a wɔayɛ no foforo yi?
Nhyehyɛe bi wɔ hɔ a wɔde kyekyɛ nnuan mu wɔ wiase nyinaa. Yɛfrɛ no NOVA nkyekyɛmu. Ɛkyekyɛ nnuan mu akuw atitiriw anan. Momma yɛnhwɛ nea wɔyɛ. Sɛ wote eyi ase a, ɛbɛboa wo ma woasisi gyinae pa bere a worekɔtotɔ nneɛma no.
| Aduan Kuw (NOVA Kuw) . | Nkyerɛkyerɛmu ne nhwɛso ahorow |
|---|---|
| Ɔfã 1: Nnuan a wɔansiesie anaasɛ wɔayɛ no kakraa bi | Eyinom ne nnuan a ɛbɛn wɔn abɔde mu tebea kɛse. Nsakrae nketenkete nkutoo na wɔayɛ. Sɛ nhwɛso no, nhabannuru a wɔatwitwa, atoko a wɔayam, nnuaba a wɔayɛ no foforo, halwa a ayow, ne nea ɛkeka ho.Wɔannya aduannuru a ɛwɔ eyinom mu no so nkɛntɛnso kɛse. |
| Ɔfã 2: Nneɛma a wɔde yɛ aduannoa a wɔayɛ ho adwuma | Ɛwom sɛ wɔde abɔde mu nneɛma na ɛyɛ eyinom de, nanso wɔayɛ ho adwuma bi. Eyinom nyɛ nneɛma a w’ankasa wudi, na mmom nneɛma a wode di dwuma wɔ aduannoa mu. Nhwɛso ahorow: akutu ngo, bɔta, asikre, nkyene. |
| Ɔfã 3: Nnuan a wɔayɛ ho adwuma | Wɔnam Kuw 1 nnuan ne Kuw 2 nneɛma (nkyene, asikre, ngo) a wɔde ka ho so na ɛyɛ eyinom. Mpɛn pii no, nneɛma abien anaa abiɛsa na ɛwɔ saa nnuan yi mu. Nhwɛso ahorow: mpataa a wɔde ahyɛ toa mu, nnuaba a ɛwɔ syrup mu, paanoo a wɔayɛ no foforo, kyiisi. |
| Ɔfã 4: Aduan ne anonne a wɔayɛ no yiye | Eyi ne ɔfã a ɛsɛ sɛ yɛde yɛn adwene si so kɛse. Eyinom yɛ nneɛma a wɔyɛ wɔ adwumayɛbea ahorow bere a wɔayɛ nneɛma a ɛyɛ den pii akyi. Ɛnyɛ asikre, ngo, ne nkyene nko na ɛwɔ mu, na mmom nneɛma a wɔatew afi aduan mu nso, sɛ nhwɛso no , (casein), (lactose), (gluten), (whey), ngo a hydrogen wom, protein a wɔayi afi mu, (maltodextrin), asikre a wɔdannan no, ne atoko srade a fructose pii wom . Afei nso, nneɛma a wɔde ayɛ nneɛma a ɛyɛ dɛ, kɔla, ne nneɛma a wɔde siesie nneɛma pii wɔ mu. Nhwɛso ahorow: anonne a wɔde aduru a ɛyɛ dɛ ayɛ, bisket a wɔakyekyere, nnuan nketenkete te sɛ chips, soseji, nam a wɔayam, ne noodles a wɔayam no ntɛm ara. |
Ɔkwan bɛn so na saa nnuan yi ka yɛn akwahosan?
Sɛnea yɛadi kan aka ho asɛm no, nnuan bi a ɛwɔ akuw abiɛsa a edi kan no mu betumi ayɛ aduan a ahoɔden wom fã. Nanso, nnuan a wɔayɛ no yiye a ɛwɔ ɔfã a ɛto so anan no mu no betumi de akwahosan ho asiane kɛse aba .
Nea ɛho hia sen biara ne sɛ esiane sɛ saa nnuan a wɔayɛ no yiye yi yɛ dɛ na ɛnyɛ den sɛ yebenya nti, yɛbɛyɛ nea ɛka yɛn hɔ a yennim na yɛtaa di boro so.
Nkyene, asikre, ne ngo a ɛboro so
Wɔde nkyene, asikre, ne ngo ahyɛ nnuan a wɔayɛ no yiye yi mu ma ɛyɛ dɛ, ɛyɛ anigye, na ɛtra hɔ kyɛ. Ne saa nti, yewie a yennim sɛ yedi saa aduannuru yi pii sen sɛnea yehia. Eyi ma tebea horow te sɛ mogya mmoroso, asikreyare, ne komayare ba .
Calorie a ɛwɔ mu no dɔɔso yiye.
Esiane nneɛma a ɛwɔ saa nnuan yi mu nti, wɔn calorie dodow nso dɔɔso yiye. Susuw ho hwɛ, kukisi ketewaa bi betumi anya calories bɛyɛ 50. Ɛno ne bankye kuruwa dodow yɛ pɛ. Enti sɛ yɛde saa nnuan yi hyɛ yɛn yafunu ma a, calories dodow a wɔde ka yɛn nipadua ho no dɔɔso yiye. Eyi ne ade titiriw a ɛma obi mu duru yɛ kɛse .
So asiane wɔ hɔ sɛ obi benya kokoram?
Nhwehwɛmu bi daa no adi sɛ dodow a obi di nnuan a wɔayɛ no yiye no, dodow no ara na asiane a ɛwɔ hɔ sɛ obenya kokoram no yɛ kɛse.Abenfo gye di sɛ ebia eyi fi nnuru a wɔde ayɛ ne nneɛma a wɔde ka nnuan yi ho no.
Aduan pa a wonnya mma nipadua no
Sɛ wɔyɛ nnuan ho adwuma boro so a, ɛhwere wɔn abɔde mu aduannuru, vitamin, ne fiber. Afei wɔn a wɔyɛ no binom de vitamin ne nnuru a wɔde yɛ nneɛma ka ho, nanso wonnya aduannuru a edi mũ a ɛwɔ abɔde mu aduan mu no da.
Ɔhaw a ɛnam aduan a wɔyam ntɛmntɛm so ba
Nnuan a wɔayɛ ho adwuma no yɛ mmerɛw kɛse ma yɛn nipadua sɛ ɛbɛyam sen abɔde mu nnuan. Eyi kyerɛ sɛ yɛn nipadua no hyew calories kakraa bi na ama atumi ayam. Sɛnea abenfo kyerɛ no, egye bɛyɛ calories no fã na ama wɔatumi ayam nnuan a wɔayɛ no yiye te sɛ nea egye na ama wɔatumi ayɛ nnuan mũ no. Enti, sɛ wudi calories pii na wohyew calories kakraa bi na ama woatumi ayam a, ɛbɛyɛ den yiye sɛ wubedi wo mu duru so.
Enti, yɛbɛyɛ dɛn apaw nneɛma a ɛfata?
Ɛyɛ den sɛ wobɛkwati nnuan a wɔayɛ no foforo prɛko pɛ koraa, nanso nnuan a ɛbɛn wɔn abɔde mu tebea a wobɛpaw no ne ɔkwan a eye sen biara a wobɛfa so anya asetra a ahoɔden wom.
Nnuan a wɔayɛ no yiye a ahoɔden wom nso wɔ hɔ.
Eyinom yɛ nhwɛso ahorow bi:
- Abodoo a wɔde aburow ayɛ
- Nnuadewa a wɔadi kan atwitwa
- Nufusu a srade nnim
- Nufusu anaa nnuaba a wɔayɛ no foforo a wɔde vitamin D ne calcium aka ho
- Nnuaba a wɔde ahyɛ toa mu wɔ nsu anaa abɔde mu nnuaba nsu mu
- Anɔpa aduan a wɔde fiber aka ho
Afotu kakraa bi a ɛbɛma woapaw aduan pa bere nyinaa
- Kenkan nea wɔakyerɛw so: Sɛ aduan bi wɔ nneɛma a wɔde yɛ aduan no din tenten ne din ahorow a ɛyɛ nwonwa pii a wuntumi nkenkan a, ebia ɛyɛ aduan a wɔayɛ no yiye. Dodow a nneɛma a wɔde yɛ aduan no sua no, dodow no ara na eye.
- Paw nneɛma a wɔayɛ no foforo: Kɔtɔ pii fi aguadidan kɛse no fã a ɛfa nhabannuru, nnuaba, ne nam a wɔayɛ no foforo ho. Kwati nneɛma a wɔakyekyere ne nea wɔde ahyɛ adaka mu sɛnea wubetumi biara.
- Kwati nam a wɔayɛ no foforo: Sɛ́ anka wubenya nam a wɔayɛ no yiye te sɛ soseji, bacon, ham, ne nam a wɔayam no, paw akokɔ anaa mpataa a wɔayɛ no foforo.
- Noa aduan wɔ fie: Sɛ wudidi wɔ abɔnten a, ɛyɛ den sɛ wubehu nea ɛwɔ w’aduan mu ankasa. Sɛ wonoa aduan wɔ fie a, wutumi di nneɛma a wode bɛyɛ aduan no so koraa.
Nkrasɛm a Wɔde Kɔ Fie
- Nnuan a wɔayɛ no foforo yɛ aduan biara a wɔasesa no ɔkwan bi so afi ne tebea a ɛwɔ hɔ no mu.
- Ɛnyɛ nnuan a wɔayɛ no foforo nyinaa na enye. Ebi nso wɔ hɔ a ɛma apɔwmuden te sɛ mpataa a wɔde ahyɛ toa mu ne paanoo a wɔde aburow ayɛ.
- Hwɛ yiye titiriw wɔ nnuan a wɔayɛ no yiye ho. Nhwɛso ahorow bi ne anonne a asikre wom, nnuan a wɔakyekyere, ne soseji.
- Asikre, nkyene, ngo a ɛnyɛ papa, ne calories pii wɔ eyinom mu, na aduannuru kakraa bi pɛ na ɛwom.
- Sɛ wokenkan nneɛma a wɔakyerɛw so bere a woretɔ nnuan, worenoa aduan wɔ fie, na wode abɔde mu nnuan adi kan a, wo ne w’abusua betumi atra ase a ahoɔden wom.
- Sɛ wowɔ w’aduan anaa w’akwahosan ho dadwen bi a, ɛho hia paa sɛ wo ne wo duruyɛfo kasa na wohwehwɛ afotu.
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