Sɛ yɛte asɛmfua ‘ngo’ anaa ‘srade’ a, yɛn mu dodow no ara susuw sɛ enye mma nipadua no, ɛnte saa? Yɛbɔ mmɔden sɛ yɛbɛtew ngo a yɛnom so efisɛ ɛma yɛn mu duru ne mogya mu srade kɔ soro. Nanso so wunim sɛ ‘ngo pa’ nso wɔ hɔ a ɛho nhia ma yɛn nipadua na eye ma koma no yiye? ‘Srade pa’ a ɛte saa no biako ne srade a ɛnyɛ den pii a yɛreka ho asɛm nnɛ no. Ebia wo duruyɛfo nso frɛ eyi `(Polyunsaturated Fatty Acids - PUFA)`.
Dɛn nti na yɛn nipadua hia srade ankasa?
Te sɛ carbohydrates ne protein no, srade yɛ yɛn aduan a ɛkari pɛ no fã titiriw. Ma yɛnhwɛ nea enti a ɛte saa.
- Ahoɔden fibea titiriw: Srade yɛ ahoɔden fibea a ɛdɔɔso. Susuw ho hwɛ, carbohydrates ne protein gram biako ma yenya ahoɔden kilocalories 4 pɛ. Nanso srade gram biako ma ahoɔden kilocalories 9.
- Ɛboa ma ɛtwe vitamin: Srade ho hia ma yɛn nipadua no tumi twetwe vitamin a srade mu te sɛ vitamin A , D, E, ne K. Ɛmfa ho dodow a wobɛnom no, sɛ wunni srade a ɛdɔɔso wɔ wo nipadua mu a, saa vitamin ahorow yi rentumi nyɛ adwuma yiye.
- Ɛma srade a ɛho hia : Srade bi wɔ hɔ a yɛn nipadua no ankasa ntumi nyɛ, nanso ɛho hia na ama yɛatumi atra ase. Aduan a yedi nkutoo na yenya eyinom.
Srade ahorow bɛn na ɛwɔ hɔ? Momma yenhu srade ‘papa’ ne ‘bɔne’
Sɛ yɛbɛka no tiawa a, wobetumi akyekyɛ srade mu ayɛ no ahorow atitiriw abien. Eyinom yɛ ‘srade pa’ ne ‘srade bɔne.’ Saa pon yi bɛma woanya eyi ho adwene pa.
| Srade ahorow | Abɔde ne nkɛntɛnso a ɛwɔ akwahosan so |
|---|
| 'Good' Fat - Srade a enni mu | Eyinom yɛ nsu a ɛwɔ dan mu hyew mu (e.g. afifide mu ngo). Wɔyɛ papa ma koma no yiye. Wɔtew srade bɔne a ɛwɔ mogya mu no so, na ɛtew asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ komayare ne akisikuru so. Ɛwɔ ahorow abien: monounsaturated ne polyunsaturated. |
| 'Bad' Fat - Srade a Ɛyɛ Fɛ | Eyinom yɛ den wɔ dan mu hyew mu (e.g. bɔta, akutu ngo). Wɔdɔɔso wɔ mmoa nnuan (nam, kyiisi) mu. Sɛ wodi pii a, ebetumi ama srade bɔne (LDL) a ɛwɔ nipadua no mu no akɔ soro na ama asiane a ɛwɔ hɔ sɛ obi benya komayare no ayɛ kɛse. |
| 'Bɔne paa' srade - Trans srade | Eyi ne srade a ɛyɛ hu sen biara. Wɔtaa hu srade a wɔde nsa ayɛ yi (ɛnam hydrogenation so) wɔ nneɛma a wɔato, margarine, ne nnuan a wɔayɛ mu. Ɛma srade bɔne (LDL) kɔ soro na ɛtew srade pa (HDL) so. Eyi ma asiane a ɛwɔ hɔ sɛ obi benya komayare, akisikuru, ne asikreyare no yɛ kɛse. |
Enti, so wote ase? Ɛho nhia sɛ yegyae srade a yedi koraa. Nea ɛho hia ne sɛ yɛbɛtew srade bɔne (saturated ne trans fats) so na mmom yɛde srade pa (unsaturated fats) aka yɛn aduan ho.
Nnuan bɛn na srade a ɛdɔɔso (PUFA) wom?
Okay, afei momma yɛnhwɛ yɛn asɛm no mu ɔbran, Polyunsaturated Fat yie. Wɔakyekyɛ eyinom mu ayɛ no ahorow atitiriw abien. Wɔn ne
Omega-3 ne
Omega-6 . N’abien nyinaa ho hia ma yɛn nipadua. Akwan bi a yebetumi afa so de aka yɛn da biara da aduan ho ni.
| Nnuan a Omega-3 pii wom | Nnuan a Omega-6 pii wom |
|---|
- Mpataa a srade wom (salmon, mackerel, sardines, shark, herring) .
- Ɛpo mu nnuan (shrimp, oysters) .
- Walnuts a wɔde yɛ aduan
- Flax aba ne Chia aba
- Tofu
- Canola ngo, Ngodua ngo
- Nkwaa a wɔde yɛ nkesua
| - Sunflower ngo, soyabean ngo, atoko ngo
- Walnuts, pine nnuaba, atoko
- Sesame aba ne sesame a wɔde ahyɛ mu (Tahini) .
- Soyabean ne tofu
- Nkwaa a wɔde yɛ nkesua
- Nam ne nkokɔnam
|
Mfaso a ɛwɔ Polyunsaturated Fat so ma yɛn nipadua
Saa srade pa yi boa yɛn nipadua wɔ akwan horow so.
- Ɛboa ma srade bɔne ( LDL ) dodow a ɛwɔ wo mogya mu no so tew .
- Ɛtew asiane a ɛwɔ hɔ sɛ srade bɛto hɔ na asiw mogya ntini mu no so .
- Asiane a ɛwɔ hɔ sɛ obi benya komayare ne akisikuru no so tew kɛse.
- Ɛboa ma nkwammoaa a ɛwɔ yɛn nipadua mu no nyin na ɛkɔ so tra hɔ.
- Ɛho hia yiye ma amemene no nyin ne ne dwumadi .
- Ɛhwɛ mogya mmoroso so na ɛma koma no akwahosan tu mpɔn.
- Vitamin a ɛma srade te sɛ vitamin E no ma nipadua no tumi twetwe no yɛ kɛse.
Dodow ahe na eye ma yɛn?
Srade ko a wudi no ho hia te sɛ dodow a wudi no ara pɛ. Nnuruyɛfo kamfo kyerɛ sɛ di po mu nnuan ahorow bɛyɛ gram 225 (ɔuns 8) dapɛn biara. Ɛyɛ papa nso sɛ wode nhabannuru ngo a ahoɔden wom te sɛ ngodua ngo ne canola ngo bɛyɛ nkaribo 3 bɛka ho da biara. Nea ɛho hia sen biara ne sɛ wobɛkenkan nsɛm a wɔakyerɛw wɔ nnuan ne nnuan nketenkete a wotɔ wɔ sotɔɔ mu no so. Hwɛ srade ahorow a ɛwɔ mu, titiriw srade a ɛyɛ den ne trans fat. Paw nnuan a srade a ɛdɔɔso nni mu na srade a ɛnyɛ den pii wom.
Sɛ wowɔ nsɛmmisa bi fa eyi ho, titiriw sɛ wowɔ ayaresa mu tebea afoforo (te sɛ asikreyare anaa mogya mmoroso) a, wo ne w’abusua oduruyɛfo nkasa . Obetumi de afotu a eye sen biara ama wo wɔ w’akwahosan tebea ho.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛnyɛ biribiara a ɛka sɛ ‘srade’ na enye. Polyunsaturated ne monounsaturated ne ‘srade pa’ a eye ma yɛn nipadua ne yɛn koma.
- Yɛn nipadua no ankasa ntumi nyɛ saa srade pa yi, enti ɛsɛ sɛ yenya fi nnuan te sɛ mpataa a srade wom, nnuaba (walnuts), ne ngo a wɔde nnuaba (ngodua ngo) ayɛ mu.
- Tew ‘srade bɔne’ (srade a ɛyɛ den ne trans fats) a ɛwɔ nneɛma a wɔato, nnuan a wɔayɛ, ne mmoa srade mu no so sɛnea wubetumi.
- Srade pa ma srade bɔne so tew, ɛtew komayare ho asiane so, na ɛboa ma amemene no yɛ adwuma.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn na ama woanya afotu a eye sen biara wɔ w’aduan ho.
Srade pa, srade a ɛnyɛ den pii, omega 3, omega 6, srade, koma akwahosan, srade a ɛyɛ den
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