Afotusɛm ntiantia
- Pair a carb with protein or fat.
- Prep fruit and veggies so they're grab-ready.
- Portion it onto a plate, not from the bag.
Awia nnɔn abiɛsa. W'ahoɔden tew fi wo mu te sɛ pon a wɔabue ase. Wode wo nsa kɔfa krakaz, anaa nea ɛbɛn wo, na simma du akyi no na woresanpɛ bio, w'ani abere kakra na ɔkɔm da so de wo. Ɛte sɛ ade a wonim anaa?
Aduan ketewa adi din bɔne a ɛnyɛ ne dea koraa. Aduan ketewa pa betumi akora wʼahoɔden so, asiw wo kwan sɛ worenkɔ anwummeres-aduan no a ɔkɔm de wo kɛse a wudi adekoradan no nyinaa, na ama bere tenten a ɛda nna ntam no ayɛ brɛoo. Ɔhaw no ne sɛ aduan ketewa a wode wo nsa fa wuti pii no, wɔayɛ no sɛ ɛnyera ntɛm na ɛnnyaw biribiara.
Nea enti a aduan ketewa bi gyaw wo ɔkɔm kɛse
Krakaz hunu, pretzel, akɔkɔɔ a ɛyɛ dɛɛdɛɛ wo nsa ma: eyinom yɛ kalapona a wɔahohoro mu hunu kɛse. Wo nipadua bubu mu ntɛm, wo mogya mu asikre foro, na afei ɛsan ka fam. Saa ka a ɛka fam no ne sanpɛ atenka no. Harvard Health ka no pefee, sɛ kalapona a fiber sua wɔ mu, a ɛyɛ mmerɛw sɛ ɛsɛe a efi aburow a wɔahohoro mu no taa ma wo mogya mu asikre foro ɔkwan a ɛbɛtumi agyaw wo ɔkɔm bio wɔ dɔnhwerew abien mu.
Enti wudi pii, ntɛm. Ɛnyɛ sɛ wʼahoɔden a ɛyɛ den nni hɔ. Ɛyɛ sɛ aduan ketewa no yɛɛ nea n'aduan mu nneɛma na anka ɛbɛyɛ bere biara pɛɛ.
Ano aduru no nyɛ sɛ wudi kakra. Ɛyɛ sɛ wudi biribi a ɛkura wo kyɛ.
Nneɛma abiɛsa a ɛma aduan ketewa kura wo
Aduan ketewa a ɛma woyɛ mmeree no taa wɔ eyinom mu baako, na sɛ ɛbɛyɛ yiye a abien, a ɛreyɛ adwuma ma wo.
- Protein. Ɛno na ɛma woyɛ mmeree sen abiɛsa no. Protein ma ɔnam no yɛ brɛoo na ɛkanyan homon a wɔka kyerɛ wo amene sɛ woadi a ɛdɔɔso. Yogurt Helene, kosua a wɔanoa ayɛ den, kyiis, edamame, nat a ɛyɛ kakraa wo nsa ma.
- Fiber. Ɛma ɛyɛ pii na ɛma biribiara yɛ brɛoo, enti ahoɔden no fi nkakrankakra mu ba sen sɛ ɛbɛba prɛko pɛ. Aduaba, atosode, adua, aburow a wɔanhohoro mu, aba.
- Srade a ɛyɛ apɔwmuden. Ɛma aduan ketewa yɛ te sɛ ade a emu yɛ duru na ɛkora wo so kyɛ. Nat, aba, ɛbɛ, nat butter sea baako.
Mayo Clinic akwankyerɛ kɔ baabi koro: ka kalapona, protein, ne srade bom ma aduan ketewa a ɛkyɛ, na fa wo ho to aduan a ɛyɛ mu te sɛ aduaba, atosode, aburow a wɔanhohoro mu, ne nufusu nneɛma so. Fa kalapona a ɛyɛ ntɛm bom ne ɔhokafo a ɔyɛ brɛoo na wobɛsesa sɛnea ade no nyinaa yɛ wɔ wo nipadua mu.
Nkabom a ɛyɛ mmerɛw a ɛyɛ adwuma
Wonhia aduan noayɛ akwankyerɛ. Wuhia nkabom. Nhyehyɛe no yɛ mmerɛw: fa biribi a anka wode wo nsa bɛfa pɛɛ na ma no ɔhokafo.
- Aprɛ anaa kwadu a wɔatwitwa mu ne pinati anaa almond butter sea baako
- Krakaz a wɔanhohoro mu ne kyiis anaa hummus
- Yogurt Helene ne berry wo nsa ma
- Karɔt nketewa, kukumba, anaa pɛpɛ ne hummus anaa guacamole
- Nat kakraa wo nsa ma ne aduaba bi
- Adua a wɔatoto, a ɛde fiber ne protein ba kuruwa baako mu
- Brodo a wɔanhohoro mu ne ɛbɛ a wɔatoto so
- Pɔpkɔn a wɔde mframa ayɛ, a ɛyɛ aburow a wɔanhohoro mu a ɛyɛ nwonwa sɛ ɛno nko ara mpo ye
Hwɛ sɛnea wɔn mu biara ka kalapona bom ne protein, fiber, anaa srade. Ɛno ne adeyɛ no nyinaa.
Su nketewa kakra a ɛboa
Nea wudi no ho hia, na sɛnea wofa so yɛ no nso ho hia.
- Fa to pɛɛti anaa kuruwa mu. Sɛ wudi fi bag no mu pɛɛ a, ɛkame ayɛ sɛ wubedi pii sen sɛnea na wopɛ. Adidi prɛe baako a ɛda w'anim no yɛ baabi a ɛda adi pefee a wubegyae.
- Ma nea ɛyɛ papa nneɛma nna adi na siesie nea wɔayɛ ato hɔ no. Hohoro aduaba no. Twa atosode no. Aduan ketewa a wobetumi de wo nsa afa simma anum no ne nea wobɛpaw ankasa.
- Hwɛ sɛ ɔkɔm de wo anaa wofa wo ho kɛkɛ. Nsu kuruwa baako ne simma kakra taa bua asɛm no. Sɛ ɔkɔm no da so wɔ hɔ a, di biribi ankasa.
- Hwɛ bere no yiye. Aduan ketewa wɔ awia akyi no betumi atew ɔkɔm no ano sɛnea ɔkɔm renkum wo wɔ anwummeres-aduan bere, a ɛma anwummere no yɛ mmerɛw ma wo.
Akwankyerɛ pii kyerɛ sɛ ma aduan ketewa nnu kalori 150 kosi 200, nanso ɛho nhia sɛ wobu biara ano. Adwene a ɛye sen ne sɛ wubebisa sɛ aduan ketewa no bɛkura wo ankasa anaa. Sɛ protein anaa fiber anaa srade kakra wɔ mu a, ɛtaa kura wo.
Bere a aduan ketewa di ho yɛ ade a ɛkyɛn ɔkɔm
Ɛtɔ da a aduan a wokɔfa no nfa nipadua no ho ankasa. Nhyɛso, ne ho a worentumi nyɛ hwee, awerɛhow, anwummere a ɛyɛ den ne ne kommyɛ tenten, eyinom nyinaa betumi de wo akɔ adidibea, na ɛyɛ ade a ɛyɛ onipa de paa sɛ woyɛ. Sɛ wuhu sɛ aduan abɛyɛ wo kwan titiriw a wofa so fa atenka a ɛyɛ den mu, anaa didi gyaw wo a wonni wo ho so anaa woyɛ aniwu a, ɛno fata ahwɛyiye a ɛyɛ brɛoo sen atemmu. Ɔyaresafo, aduan ho ɔbenfo, anaa ɔbenfo betumi aboa wo ahu nea ɛhyɛ ase. Sɛ wopɛ mmoa a, ɛnyɛ ahosi mu nkogu. Ɛyɛ sɛ worenya mmoa a ɛfata.
Mprempren, fi ase ketewa. Paw aduan ketewa baako a wudi no nna pii mu na ma no ɔhokafo. Hwɛ sɛnea ɛbɛkura wo kyɛ. Saa nsakrae baako no, a wɔyɛ no mpɛn pii, yɛ adwuma sen mmara biara a wobɛperepere sɛ wobɛkora so.
Nea efi
- Harvard Health Publishing, Revamp your snacking habits
- Mayo Clinic Health System, Mindless munching or sensible snack?
- Harvard Health Publishing, High-protein snacks to build muscle and keep hunger at bay