Afotusɛm ntiantia
- Build meals around beans, eggs, oats, and frozen vegetables.
- Check the unit price, not the sticker price.
- Cook double and freeze half for tired nights.
Sika ho dadwen ne aduane ho dadwen ma wɔn ho wɔn ho aduane. Wugyina mukaase, woabrɛ, worehwɛ kakraa a ɛwɔ hɔ no, na ade a ɛyɛ mmerɛw sen biara no nso yɛ nea akyiri yi wo werɛ how. Afei sika a wotua wɔ sotɔɔ no ma woho popo, na ade no nyinaa fi ase yɛ sɛ adansediɛ a ɛkyerɛ sɛ woredi nkogu wɔ ade titiriw bi mu.
Ente saa. Adidi pa wɔ sika kakraa so yɛ nimdeɛ, ɛnyɛ suban, na ɛyɛ nea wɔankyerɛ yɛn mu dodoɔ no ankasa. Asɛmpa no ne sɛ aduane bi a ne bo yɛ mmerɛw sen biara wɔ sotɔɔ no nso ne nea eye ma wo sen biara bi. Asɛɛ bo yɛ pesewa kakraa wɔ ɔfa biara so. Saa ara na oats, nkesua, atosode a wɔ ahaw, ne mmɔre kotoku te. Nneɛma a ne bo yɛ den (nsa ano nneɛma a wɔahyehyɛ, aduane kuw a wɔayɛ, ne akwahosan aduane a din wɔ so) no fa kɛse yɛ dawubɔ.
Momma yɛnnante mu nhwɛ sɛnea wobɛyɛ eyi wɔ ɔkwan a ɛyɛ mmerɛw wɔ wo sika ne w'adwene so.
Fi prɛte no so, ɛnyɛ aduanenoa nkyerɛkyerɛ no so
Ma wo werɛ mfi adidi nhyehyɛe a emu yɛ den simma kakra. Mfonin a ɛyɛ mmerɛw bi wɔ hɔ a ɛsɛ sɛ wokae, a Harvard aduane ho abenfo kyekyeree: fa atosode ne nnuaba hyɛ wo prɛte fa, fa aburow a wɔnyam mu hyɛ ne nkyemu anan mu baako ma, na fa protein hyɛ nkyemu anan mu baako ma. Sradeɛ pa kakra, nsuo a wonom sen soda. Ɛno ne nhyehyɛe no nyinaa.
Adɛn nti na ɛboa wɔ sika kakraa so: ɛkyerɛ wo nea aduane bi hia a ɛmmɔ din koraa. Mmɔre ne asɛɛ a wode mako a wɔahyew afra mu fata mfonin no. Saa ara na oats a wode kwadu ne nnua aba sradeɛ kakra ka ho te. Saa ara na kesua a wode atosode biara a ɛrebɛ mmerɛw afra na ɛgu paanoo so te. Ɛno mu biara bo nyɛ den. Ɛno nyinaa siesie biribiara.
Asɛm tiawa baako a efi Harvard akwankyerɛ koro no ara mu: ataaduaba yɛ aduane pa, nanso ɛma mogya mu asikyiri tu kɔ soro, enti ɛkari sɛ aduan a ɛyɛ den (starch) sen sɛ ɛyɛ atosode. Ɛnkyerɛ sɛ nni. Ɛkyerɛ sɛ mma ɛnnyɛ atosode koro a ɛwɔ prɛte no so.
Aduane a ne bo yɛ mmerɛw a ɛyɛ adwuma
Nneɛma bi ma wo aduanemu nnɔbɔ pii wɔ sika baako biara so sen ade foforɔ biara. Si wo mukaase no ase wɔ eyinom so na nkae no yɛ mmerɛw.
- Asɛɛ ne lentils a wɔahaw anaa a wɔde agu kotoku mu. Asɛɛ a wɔahaw kotoku bo nyɛ hwee koraa na ɛyɛ aduane ɛsen akyi sɛn. Ɛde protein, aduan mu ntini, ne mineral ba, na ɛhyɛ wo ma. Asɛɛ a wɔde agu kotoku mu bo yɛ den kakra nanso ɛkora wo bere so, hohoro nkyene nsuo no fi so kɛkɛ.
- Nkesua. Ne bo yɛ mmerɛw, ɛyɛ ntɛm, na ɛyɛ protein a edi mu sen biara bi. Anɔpa aduane a wode di anwummerɛ yɛ sika ho nyansa ankasa.
- Atosode ne nnuaba a wɔ ahaw. Aduaba a wɔ ahaw no, wɔtew bere a ɛsɔɔ pa na wɔ ahaw, enti eye sɛ nea ɛfɔɔ no ara, na mpɛn pii ne bo yɛ mmerɛw, na ɛmporɔw da wɔ frigya no akyi. Tɔ kotoku a wɔamfa nkɔmfɛm anaa asikyiri amfra mu.
- Oats, mmɔre, ne aburow a wɔnyam mu afoforɔ. Sika kakra tɔ anɔpa aduane dapɛn pii anaa anwummerɛ aduane bebree ase. Oats titiriw hyɛ ma na ɛdwo wɔ mogya mu asikyiri so.
- Apataa a wɔde agu kotoku mu. Tuna ne sardine yɛ protein a ne bo yɛ mmerɛw a sradeɛ pa wɔ mu, a wode fi kotoku mu di kɛkɛ.
- Aduaba a ɛbɛɛ duru. Atosode anaa aduaba biara a ne bo yɛ mmerɛw na ɛdɔɔ pii wɔ sotɔɔ no taa yɛ nea ɛbɛɛ duru, na ɛno kyerɛ sɛ eye na ne bo yɛ mmerɛw nso. Ma bo no nkyerɛ wo kwan.
Hwɛ nea ɛnni saa nhoma no so: biribiara a ɛyɛ amanne nni mu, biribiara a akwahosan din wɔ so nni mu. Eyi yɛ aduane a ɛda hɔ a ɛde nnipa atɔ wɔn yiye awoɔ ntoatoaso pii mu.
Tɔ ade te sɛ sɛ sotɔɔ no rebɛboa wo (ɛmmoa wo)
Su kakraa bi tew wo sika mu sen krataa a wɔde twa bo so biara.
- Yɛ nhyehyɛe tia bi ansa na woakɔ. Wunhia nhyehyɛe a ɛyɛ den. Paw aduane abiɛsa anaa anan a wobɛtumi adane adi, na kyerɛw nhoma. Nhyehyɛe ma wo fi aduane a wode wo ho to so a ɛbɛn dwatumu no ho.
- Hwɛ ade baako bo, ɛnyɛ bo a ɛda so. Akontaa kakraa a ɛwɔ sotɔɔ krataa no so no kyerɛ wo ne bo wɔ ɔfa anaa pɔɔn biara so. Adaka kɛse no anaa sotɔɔ din ade no bo taa yɛ mmerɛw kɛse ma ade koro no ara. Su yi nko ara betumi atew sika ankasa afi adetɔ biara so.
- Tɔ nneɛma a ɛkyɛ pii, na tɔ nneɛma a ɛsɛe ntɛm no kakraa. Mmɔre, asɛɛ, ne oats kyɛ pii, enti sɛ wotɔ pii a ɛsɛe sika. Atosode a wode bedi dapɛn yi ankasa, dodow a wubedi ankasa, sɛnea ɛremporɔw.
- Mfa ɔkɔm nkɔtɔ ade. Biribiara yɛ sɛ ɛfata sɛ wɔtɔ wɔ yam hunu mu. Aduane kakra a wudi kan sie wo dɔla aduonu ho awerɛhow.
- Di nea wowɔ dada kan. Ansa na wɔtɔ no, hwɛ frigya no akyi ne adekorabea no ase. Saa mmɔre fa-kotoku ne karɔt a ɛrepɔ no yɛ aduane a ɛretwɛn sɛ ɛbɛba.
USDA MyPlate nhyehyɛe a ɛma adidi-sika ho akwankyerɛ a wɔntua hwee no, twe saa afotu yi ara so. Fa asɛɛ ne atosode a wɔ ahaw hyɛ aduane mu ma ɛdɔɔso na ama wo aduane sika akɔ akyiri. Fa mmɔre gu nkwan mu, fa asɛɛ gu burger mu, fa atosode a wɔ ahaw gu pasta mu. Kakra trɛw kɔ akyiri.
Noa wɔ ɔkwan a ɛfata ɔbra a ɛbrɛ ho
Sika nhyehyɛe no bɔ wɔ anwummerɛ nnɔnson bere a woabrɛ na wofrɛ aduane fi abɔnten. Ɛno nyɛ mmerɛwyɛ, ɛyɛ onipasu kɛkɛ. Enti ma noa nyɛ mmerɛw sen sɛ wobɛfrɛ aduane.
Noa pɛnkoro, di mprɛnu. Sɛ wode chili, nkwan, anaa atosode a wɔatoto ho noa a, yɛ no mmɔho na fa fa korae wɔ frigya mu. Ɔda a biribiara nni wo mu no, anwummerɛ aduane awie noa dada. Frigya a wo ankasa aduane a ɛkaeɛ ahyɛ ma no ne aduane a ɛma ade yɛ mmerɛw a ne bo yɛ mmerɛw sen biara.
Kora aduane "biara" kakraa bi sie, nea ɛne biribiara a ɛwɔ ho yɛ adwuma. Asɛɛ ne mmɔre nkwan a kesua a wɔakye gu so. Atosode ne nkesua a wɔakye. Oatmeal kuruwa kɛse. Pasta a wode atosode a wɔ ahaw ne asɛɛ kotoku ka ho. Ɛno mu biara nyɛ nea ɛyɛ fɛ. Ɛno nyinaa hyɛ wo ma.
Na gyae adwene a ɛse ɛsɛ sɛ aduane biara yɛ nea ɛma ho yɛ nwonwa. Aduane dodoɔ, wɔ mukaase dodoɔ mu, wɔ wiase fa kɛse mu, yɛ nea ɛyɛ mmerɛw na wɔsan yɛ no. Ɛno nyɛ nkogudi. Saa na wɔahwɛ wɔn ho wɔn ho bere nyinaa.
Bere a ɔhaw no so sen aduane krataa no
Ɛtɔ da bi a akontaabu no nyɛ adwuma sɛnea wobɛtɔ ade ahwɛ yiye biara. Ɛno nyɛ sika nhyehyɛe mu sintɔ, na ɛnyɛ ade a ɛsɛ sɛ wode sie. Aduane mmoa wɔ hɔ ma eyi pɛ ara. SNAP, WIC, mpɔtam aduane korabea, ne mpɔtam aduane fie wɔ hɔ sɛ wɔde di dwuma, denam nnipa a ɛyɛ daa wɔ bere a ɛyɛ den mu so, na sɛ wode wo nsa kɔ so a ɛyɛ nyansa, ɛyɛ adwene pa, ɛnyɛ ade a etwa to.
Sɛ wugyae adidie sɛnea afoforɔ a wɔwɔ wo fi betumi adidi, anaasɛ aduane ho dadwen da wo bo so nna dodoɔ a, mesrɛ wo, kasa kyerɛ obi. Ɔyaresafo, mpɔtam aduane fie, anaa mpɔtam akwahosan adwumayɛni. Sɛ wunni bi a ɛdɔɔso no daa no haw wo nipadua ne w'adwene abien no, na ɛnsɛ sɛ wode wo nko soa anaa wosiesie no komm.
Adidi pa wɔ sika kakraa so nfa ɔyɛ a ɛyɛ pɛ ho. Ɛfa asɛɛ kɛse, brokoli a wɔ ahaw kotoku, ne adesoa a ɛsɔ kakra wɔ wo mmati so awia da awiei ho. Ɛno dɔɔso. Anadwo bi no, ɛno ne biribiara.
Mmeae a Nsɛm Firi
- USDA, Healthy Eating on a Budget
- USDA MyPlate, MyPlate Has a Game Plan for Healthy Eating on a Budget
- Harvard T.H. Chan School of Public Health, The Nutrition Source, Healthy Eating Plate