Esiane nnɛyi asetra a adagyew nnim nti, abɛyɛ den yiye sɛ yebedidi na yɛanom wɔ bere ano. Ɛtɔ mmere bi a, yehuruw anɔpa ne awia aduan. Anaasɛ yedi biribi a ɛnyɛ papa fi sotɔɔ mu esiane sɛ ɔkɔm de yɛn nti. Sɛ́ ano aduru a ɛyɛ ntɛm wɔ mmere te sɛ eyinom mu, ne wɔn a wɔrebɔ mmɔden sɛ wɔbɛtew wɔn mu duru so nso, wɔka "Meal Replacement Shakes" ho asɛm bere nyinaa. Enti ɛnnɛ, momma yɛnhwɛ nea saa Meal Replacement Shakes yi yɛ, mfaso ne ɔhaw ahorow a ɛwɔ so, ne nneɛma a ɛsɛ sɛ yɛhwɛ yiye wɔ ho sɛ yɛde di dwuma a.
Dɛn ankasa ne saa Aduan a Wɔde Si Ananmu Wosow yi?
Sɛ yɛbɛka no tiawa a, Meal Replacement Shake yɛ anonne a ahoɔden wom a wubetumi anom asi w’aduan titiriw ananmu, kyerɛ sɛ, anɔpa, awia, anaa anwummere. Eyinom mu ade titiriw ne sɛ ahoɔdennuru kakraa bi na ɛwom sen calories dodow a wo nipadua nya fi aduan a wodi mu, bere a aduannuru a ɛho hia pii wom no.
Sɛ wɔkyekyem pɛpɛɛpɛ a, ɔbarima a wanyin a ɔwɔ apɔwmuden di calories 2,000 kosi 3,000 da biara. Ɔbea di calories 1,600 kosi 2,400. Yɛn nnuruyɛfo kamfo kyerɛ sɛ ɛsɛ sɛ nea edidi so yi ka yɛn aduan ho:
- Nnuadewa a wɔayɛ no foforo
- Nnuaba a wɔayɛ no foforo
- Aburow a wɔayam no yiye
- Nufusu mu nnuan te sɛ nufusu, kyiisi, ne yogurt
- Protein te sɛ nam, mpataa, nkesua, ne nnuaba
- Ngo ne srade a ahoɔden wom
Nanso mpɛn pii no, nhabannuru, nnuaba, anaa aburow a yɛtaa di no nni saa nnuan a wɔde si aduan ananmu yi mu. Nanso aduannuru te sɛ vitamin ne mineral ahorow a efi saa nnuan no mu wɔ mu. Ɛyɛ papa sɛ wobɛpaw shake a protein pii wom , titiriw sɛ wopɛ mmoa a wode bedi wo kɔm so a.
Eyinom ka nipadua no dɛn?
Ade titiriw a ɛwɔ ha ne protein. Esiane sɛ protein pii wɔ saa shake ahorow yi mu nti, wobɛte nka sɛ wo ho ayɛ wo ma bere a woanom kakraa bi mpo no. Eyi bɛboa ma wɔadi ɔkɔm a wɔtaa de ne calorie a ɛho nhia a wodi so.
Mfaso kɛse biako a ɛwɔ eyi so ne sɛ ɛboa ma wo mu duru so tew denam srade a ɛho nhia a wobɛhyew a ɛrempira wo ntini ahorow no so.
Wobetumi anya nnuan a wɔde si aduan ananmu a wɔwosow no bi a wɔadi kan ayɛ, a wɔde ahyɛ toa mu. Nea ɛsɛ sɛ woyɛ ara ne sɛ wobɛkyere na woakɔ. Afoforo nso ba wɔ powder kwan so. Wubetumi de afra nufusu anaa nsu mu de ayɛ w’ankasa de.
Mfaso ne ɔhaw ahorow bɛn na ɛwɔ aduan a wɔde si aduan ananmu a wɔwosow no so?
Te sɛ afoforo biara no, mfaso ne ɔhaw ahorow wɔ eyi mu. Ɛho hia paa sɛ yɛte eyi ase pefee.
| Mfaso ahorow | Cons |
|---|---|
| Ɛyɛ nea ɛfata na ahoɔden wom: Sɛ wunni adagyew koraa na wuntumi nsiesie aduan bere ano a, eyi yɛ ɔkwan pa a wobɛfa so asi aduan a ahoɔden nnim a wobɛtɔ afi sotɔɔ mu ananmu. Efisɛ ɛma nipadua no nya aduannuru a ɛho hia. | Nneɛma a Wɔde Yɛ Nneɛma: Nneɛma a wɔde yɛ nneɛma ne nneɛma a wɔde yɛ nneɛma a ɛkora so wɔ eyinom mu na ama wɔakora so na ama aduannuru a ɛwɔ mu no ayɛ kɛse. Ebia asikre a wɔde aka ho nso na ama wɔn dɛ ayɛ kɛse. |
| Calorie a ɛba fam: Eyi yɛ mmoa kɛse ma obi a ɔrebɔ mmɔden sɛ ɔbɛtew ne mu duru so efisɛ ɛtew ɔkɔm so na ɛboa ma wodi calorie dodow a odi nyinaa so da no. | Hwɛ yiye wɔ nea ɛyɛ papa ho: Ɛnyɛ nneɛma a ɛwɔ gua so nyinaa na ne su yɛ pɛ. Ebinom mu protein sua na asikre pii wom. Enti, ɛsɛ sɛ wokenkan nea wɔakyerɛw so no yiye. |
| Fiber a wɔde aka ho: Shake pii de fiber aka ho. Eyi boa ma aduan mu yɛ den na esiw tebea horow te sɛ akisikuru ano. | *Too* Low Calories: Calories a wobɛtew so no ye ma wo mu duru a ɛso tew. Nanso calories a wobɛtew so dodo no yɛ nea asiane wom. Sɛ wode wosow kɛkɛ resi aduan ananmu a, ɛsɛ sɛ wususuw ho sɛ ebia worenya calorie kakraa bi a wo nipadua hia anaa. |
| Adanse a ɛkyerɛ sɛ ɛboa ma obi mu duru so tew: Nhwehwɛmu ahorow bi ada no adi sɛ, sɛ wɔde di dwuma yiye a, eyinom betumi aboa ma obi mu duru so atew. | Ɛnyɛ nea wɔde besi aduan ankasa ananmu: Ɛmfa ho sɛnea ahoɔden wom no, wɔmfa abɔde mu papayɛ, nhama, ne aduannuru afoforo a ɛwɔ nhabannuru ne nnuaba a wɔayɛ no foforo mu no mma koraa. |
Ɔkwan bɛn so na wobɛpaw shake pa a wode besi aduan ananmu?
Sɛ wopaw ade bi te sɛ eyi a, kenkan nea wɔakyerɛw so no na fa w’adwene si nsɛm yi so titiriw:
- Fiber: Anyɛ yiye koraa no, ɛsɛ sɛ fiber gram 3 wɔ aduan biako mu .
- Protein ne carbohydrates: Ɛsɛ sɛ protein dodow a ɛwɔ mu no boro carbohydrates dodow so anaasɛ ɛne no yɛ pɛ .
- Asikre: Paw nneɛma a asikre kakraa bi na wɔde aka ho sɛnea wubetumi.
Dɛn bio na ɛsɛ sɛ wususuw ho ansa na wode eyinom adi dwuma?
Susuw nneɛma a ɛma obi ho yɛ no hyew ho hwɛ
Eyi ho hia paa. Sɛ wo ho yɛ wo hyew wɔ nufusu ne nufusu mu nneɛma ho, anaasɛ wowɔ lactose a wontumi nnye ntom , hwɛ nea wɔakyerɛw so mprenu ansa na woatɔ wosow te sɛ eyi. Wɔde whey protein na ɛyɛ protein shake pii . Esiane sɛ wɔde nantwi nufusu na ɛyɛ eyinom nti, ebia wo ho nyɛ wo den wɔ ho. Wɔ nnipa a wɔte saa fam no, wubetumi apaw shake a wɔde protein a efi afifide mu te sɛ soya anaa chickpeas ayɛ.
Wo ne oduruyɛfo no nkasa.
Eyi ne ade a ɛho hia sen biara. Ansa na wubefi ase de wosow a wɔde si aduan ananmu te sɛ eyi adi dwuma no, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa.
Titiriw sɛ wowɔ asikreyare anaa aduruyɛ mu tebea afoforo a, ɛnyɛ papa sɛ wode eyinom bedi dwuma a wonkɔ oduruyɛfo nkyɛn. Wo duruyɛfo nkutoo na obetumi de afotu a edi mu sen biara ama wo wɔ sɛ ebia eyi fata w’akwahosan tebea, ɔkwan a wobɛfa so apaw, ne dodow a wobɛnom da biara.
Nkrasɛm a Wɔde Kɔ Fie
- Aduan a Wɔde Si ananmu Shakes yɛ adwinnade a ɛfata a wɔde tew mu duru so na wɔyɛ nhyehyɛe a adagyew nnim, ɛnyɛ biribiara ano aduru a ɛyɛ nkonyaayi.
- Ansa na wobɛtɔ no, kenkan nea wɔakyerɛw so no yiye na hwɛ protein, fiber, ne titiriw asikre dodow a wɔde aka ho no yiye.
- Mfa eyinom nsi w’aduan nyinaa ananmu. Ɛho hia sɛ wudi aduan a ɛkari pɛ.
- Eyinom nyɛ ano aduru a ɛbɛkyɛ. Ɔkwan a eye sen biara a wobɛfa so ahwɛ wo mu duru so yiye ne sɛ wubegye adidi pa na woateɛteɛ w’apɔw mu.
- Nea ɛho hia sen biara: Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na woafi biribi a ɛte sɛɛ ase, titiriw sɛ wowɔ ayaresa mu tebea afoforo a.
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