Bere bi a atwam no, na nufusu a yɛpaw no sua koraa, ɛnte saa? Sɛ wokɔ aguadidan akɛse mu a, nea wubetumi ahu ara ne nantwi nufusu ne ebia yogurt . Gye sɛ na wo ho yɛ wo hyew anaasɛ wuntumi nnye nantwi nufusu ntom a, anka obiara rensusuw akwan afoforo a wubetumi afa so ho pii. Nanso seesei tebea no yɛ soronko koraa. Sɛ wohwɛ nufusu akorae a ɛwɔ sotɔɔ no mu a, wubehu nufusu ahorow dodow a wɔde afifide na ɛyɛ. Enti sɛ woresusuw ho nso sɛ wode afifide mu nufusu yi bedi dwuma sen nantwi nufusu a, asɛm yi bɛyɛ nea ɛho hia wo kɛse.
Dɛn ne nufusu a efi afifide mu yi?
Sɛ yɛbɛka no tiawa a, nufusu a efi afifide mu yɛ anonne a wɔde nneɛma a efi afifide mu na ɛyɛ sen sɛ wɔde nufusu a efi anantwi, mpapo, anaa nguan mu bedi dwuma. Nneɛma pii nti na nnipa pii redan akɔ eyi so.
Nea enti titiriw ne nantwi nufusu ho akisikuru ne sɛnea ɛyɛ den sɛ nnipa binom bɛyam nantwi nufusu. Titiriw wɔ wɔn a wɔwɔ tebea bi a wɔfrɛ no lactose a wontumi nnye ntom fam no, nantwi nufusu a wɔnom no de sɛnkyerɛnne ahorow te sɛ yafunu a ɛyɛ yaw ne yafunu a ɛyɛ den ba . Wɔ wɔn fam no, nufusu a wɔde afifide ayɛ yɛ ade a eye paa a wɔde besi ananmu.
Kuw foforo, a ɛne wɔn a wodi vegan asetra kwan akyi no dan kɔ nufusu a wɔde afifide ayɛ so efisɛ wonni mmoa a wɔde yɛ nneɛma.
Nanso saa nufusu a wɔde afifide ayɛ yi nyɛ biribi a ɛbae nnɛra. Wɔde adi dwuma wɔ amammerɛ ahorow mu wɔ wiase nyinaa mfe ɔhaha pii ni. Sɛ nhwɛso no, wɔ India ne Asia Kesee Fam Apuei no, wɔde akutu nufusu adi dwuma wɔ aduannoa ne afahyɛ ahorow mu. Afei nso, adanse wɔ hɔ a ɛkyerɛ sɛ wɔde soya nufusu dii dwuma wɔ China fi 1365 Y.B. Enti bere a eyinom nyɛ foforo no, agye din kɛse nnɛ esiane akwahosan ne nneɛma a atwa yɛn ho ahyia ho mfaso nti.
Nufusu ahorow bɛn na wɔtaa de afifide yɛ?
Nufusu ahorow pii wɔ hɔ a wɔde afifide ayɛ, na wobetumi agyina nneɛma atitiriw a wɔde yɛ no so akyekyɛ mu akuw pii.
| Nneɛma a wɔde yɛ nneɛma a wɔde yɛ adwuma no fã | Nhwɛso ahorow (nufusu ahorow) . |
|---|---|
| Atoko a wɔfrɛ no legumes | Soya, Pea Protein a Wɔde Yɛ Nneɛma |
| Nnuadewa ahorow | Almond, Cashew, Walnut, Akutu |
| Nnuadewa a wɔfrɛ no aburow | Oat, Aburow, Quinoa, na ɛwɔ hɔ |
| Aba | Hemp, Sesame, Flaxseed, ne nnuadewa a wɔfrɛ no Flaxseed |
Eyinom mu no, nufusu a wɔde afifide ayɛ a agye din sen biara wɔ Sri Lanka ne wiase nyinaa no bi ne Soya, Almond, Koko, ne Oat nufusu.
Nanso sɛ wopaw nufusu a wɔde afifide ayɛ a , akyinnye biara nni ho sɛ ɛsɛ sɛ wokenkan nneɛma a wɔde yɛ no ho krataa . Wɔn a wɔyɛ no binom de nnuru ahorow a ɛma anonne no yɛ den ka ho na ama ɛka so atew, wɔmfa afifide mu nneɛma pii nni dwuma, na ɛma anonne no yɛ den. Wɔde asikre ne abɔde mu nneɛma a ɛyɛ dɛ nso ka ho ma ɛyɛ dɛ. Enti ɛho hia yiye sɛ wopaw ade a ahoɔden wom a nneɛma kakraa bi na wɔde ka ho sɛnea wubetumi.
Nsonsonoe bɛn na ɛwɔ aduannuru mu wɔ nufusu a wɔde afifide ayɛ ne nantwi nufusu ntam?
Okay, afei momma yɛnhwɛ sɛnea aduannuru a ɛwɔ nufusu ahorow abien yi mu no yɛ soronko. Nantwi nufusu yɛ anonne a ahoɔdennuru pii wom fi awosu mu. Nanso, aduannuru a ɛwɔ nufusu a wɔde afifide ayɛ mu no yɛ soronko koraa wɔ wɔn ho wɔn ho ho. Afei nso, sɛ ɛyɛ nufusu koro mpo a, aduannuru a ɛwom no betumi ayɛ soronko a egyina nea wɔde yɛ no so.
Momma yɛnkyerɛkyerɛ eyi mu nkɔ akyiri wɔ pon a ɛwɔ ase ha no mu.
| Nufusu su | Mfaso ne aduannuru a ɛwɔ so | Nsɛntitiriw a ɛho hia |
|---|---|---|
| Nantwi Nufusu | Protein bɛyɛ gram 8 na ɛwom. Aduannuru a ɛho hia 13 te sɛ calcium, vitamin D, ne vitamin B12 pii wom. | Srade a ɛyɛ den wom. Ɛnyɛ nea ɛfata mma wɔn a wontumi nnye lactose ano no. Ebia na hormone ne nnuru a ekum ɔyare mmoawa wom. |
| Soya Nufusu | Ɛte sɛ nantwi nufusu kɛse wɔ aduannuru mu. Protein bɛyɛ gram 8 na ɛwom. Mpɛn pii no, wɔde calcium ne vitamin D hyɛ mu den. | Ɛnyɛ nea ɛfata mma wɔn a wɔn ho yɛ wɔn yaw wɔ soya ho no. Nnipa binom mpɛ sɛnea ɛyɛ dɛ no. |
| Almond Nufusu a Wɔde Yɛ | Calories a ɛba fam. Ɔwɔ dɛ a ɛyɛ creamy. Vitamin E pii wom. | Protein a ɛwɔ mu no sua koraa. Ɛnyɛ nea ɛfata mma wɔn a wɔn ho yɛ wɔn hyew wɔ nnuaba ho. |
| Oat Nufusu | Ɛyɛ awosu mu dɛ kakra na ɛyɛ krim. Ɛyɛ papa ma anonne te sɛ kɔfe ne paanoo a wɔtow. Fiber kakra wɔ mu. | Nnuru ahorow a wɔmfa nnuru nhyɛ mu mpo wɔ carbohydrates ne calories pii sen nufusu afoforo a wɔde afifide ayɛ. |
| Akutu Nufusu (sɛ́ anonne) . | Ɛwɔ dɛ a emu yɛ hare na ɛyɛ dɛ. Wobetumi de ayɛ aduannoa ne anonne nso. (Eyi nyɛ akutu nufusu a wɔayam a yɛde yɛ curries no). | Ɛkame ayɛ sɛ protein biara nni hɔ na srade a ɛdɔɔso dodo nni hɔ. |
Mfaso foforo bɛn na nufusu a efi afifide mu wɔ so?
Sɛ aduannuru a ɛma wonya ahoɔden da nkyɛn a, nneɛma afoforo pii wɔ hɔ a enti ɛsɛ sɛ wɔdan kɔ nufusu a efi afifide mu so.
- Ɛnsɛe nneɛma a atwa yɛn ho ahyia: Mmoa nufusu a wɔyɛ, titiriw nantwi nufusu, gye nsu ne asase pii. Sɛ nhwɛso no, egye nsu bɛboro lita 1,000 na ama wɔanya nantwi nufusu lita biako. Nanso, nsu ne asase dodow a wɔde yɛ nufusu a efi afifide mu no sua koraa.
- Atirimɔdensɛm biara nni hɔ a wɔbɛyɛ wɔ mmoa ho:Esiane sɛ wɔde afifide na ɛyɛ eyinom nti, mmoa biara mfa wɔn ho nhyɛ nneɛma a wɔyɛ no mu, na ɛma ɛyɛ nea eye ma wɔn a mmoa atirimɔdensɛm ho asɛm haw wɔn no.
- Nkwa nna a wɔde sie: Mpɛn pii no, enhia sɛ wɔde nufusu a wɔde afifide ayɛ no to frigye mu kosi sɛ wobebue. Wobetumi nso de asie bere tenten sen nantwi nufusu, na ɛno ma aduan a wɔsɛe no so tew.
Enti dɛn na awiei koraa no eye sen biara?
Asɛmmisa yi ho mmuae biako biara nni hɔ, efisɛ egyina w’ahiade, w’akwahosan tebea, ne w’ankasa nea wopɛ so.
- Sɛ wowɔ nantwi nufusu ho akisikuru a , nufusu a efi afifide mu yɛ ɔkwan pa a wobɛfa so ayɛ saa.
- Sɛ wuhia protein pii a , nantwi nufusu anaa soya nufusu ne nea eye sen biara a wubetumi apaw.
- If you’re concerned about calories , almond nufusu a wɔanhyɛ mu dɛ yɛ ɔkwan pa a wobɛfa so.
- Sɛ wodwen nneɛma a atwa yɛn ho ahyia ho a , nufusu biara a efi afifide mu ye sen nantwi nufusu.
Ade a ɛho hia sen biara ne sɛ wubehu nea wopaw. Kenkan nea wɔakyerɛw so bere nyinaa na hwɛ sɛ asikre a wɔde aka ho ne nneɛma te sɛ calcium ne vitamin D. Ɛyɛ papa sɛ wo ne w’abusua oduruyɛfo bɛkasa ansa na woasi gyinae, titiriw sɛ woresusuw ho sɛ wobɛma wo ba no nufusu a efi afifide mu a.
Nkrasɛm a Wɔde Kɔ Fie
- Nufusu a Wɔde Afifide Yɛ no yɛ ade pa a wobetumi apaw ama wɔn a wɔn ho yɛ den wɔ nantwi nufusu ho anaasɛ wɔn lactose ntumi nnye ntom ne wɔn a wonni nam.
- Nnuannuru a ɛwɔ nufusu a wɔde afifide ayɛ mu no gu ahorow kɛse wɔ nufusu biara mu ne nea wɔde yɛ no biara mu.
- Ansa na wobɛtɔ nufusu biara a wɔde afifide ayɛ no, kenkan nneɛma a wɔde yɛ no ne aduannuru a wɔakyerɛw so. Hwɛ yiye titiriw wɔ asikre a wɔde aka ho, nneɛma a ɛma ɛyɛ den, ne vitamin ahorow a wɔahyɛ no den ho .
- Soya nufusu ne nufusu a efi afifide mu a ɛte sɛ nantwi nufusu kɛse wɔ aduannuru mu.
- Sɛ worepaw nufusu bi ama w’akwahosan tebea anaa abofra aduan pa a, ɛho hia yiye sɛ wo ne wo duruyɛfo (oduruyɛfo) susuw ho ansa na woasi gyinae.
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