Afotusɛm ntiantia
- Fill half your plate with vegetables and fruit.
- Give a quarter to protein and vary it through the week.
- Make the grain quarter a whole grain when you can.
Afotusɛm a ɛfa aduanepa ho mu dodow no ara hwehwɛ sɛ woyɛ akontaabu. Eyi mu gram, ɔno mu kalori, mpɛ a wohwehwɛ sɛ wudu so ansa na woadidi anwummere. Ɛyɛ ɔbrɛ, na nokware ne sɛ yɛn mu dodow no ara ntumi nkɔ so. Enti adwene a ɛyɛ komm bi ni: wubetumi akyekyere aduane pa ankasa denam wo prɛte so hwɛ ne nea nneɛma da so nko ara so.
Mfoni no yɛ mmerɛw araa sɛ wubetumi akora no wʼadwene mu. Hyɛ wo prɛte fa ma atosode ne nnuaba. Fa ne nkyɛmu anan mu baako ma protein. Fa ne nkyɛmu anan mu a etwa to no ma aburow, nea eye paa ne nea ɛyɛ mua. Ɛno ne nhyehyɛe no nyinaa. Aduanepa ho abenfo a wɔwɔ Harvard kyekyeree no maa ɛbɛyɛɛ biribi a wɔfrɛ no Healthy Eating Plate, na Amerika aban de ne busuani a ɔbɛn no di dwuma wɔ MyPlate mu. Abien no nyinaa nnyɛ adwene wɔ nsɛm nketenkete biara ho, nanso wɔyɛ adwene wɔ tebea no ho, na tebea no ne nea ɛsoa wo kɔ.
Prɛte no fa yɛ afifide
Eyi ne ɔfa a ɛyɛ adwumaden no, enti enya baabi kɛse no. Atosode ne nnuaba hyɛ prɛte no fa ma, na atosode fa saa fa no mu kɛse sen nnuaba.
Ntease no nyɛ sɛ "atosode ye ma wo" kɛkɛ, nea wunim dedaw na ɛnsesaa obiara su pɛn no. Ɛyɛ sɛ afifide de fiber, nsu, ne kɛse ba. Ɛma woyɛ mee a ɛnyɛ wo mee ntɛm dodo, ɛma wo yafunu aduan, na ɛma aduane no nkae no gyina pintinn. Ahorow gye di kɛse sen pɛyɛ wɔ ha. Atosode mono kakraa bi, biribi a ɛwɔ frigye mu a wɔatoto, nnuaba kakra wɔ nkyɛn. Nea wɔahyɛ no nwini ka ho. Nea ɛwɔ kɔto mu ka ho. Botae no ne kɔla ne ahorow, ɛnyɛ kuayɛfo gua so mfonini.
Adwene ketewa bi a efi Harvard de no a ɛsɛ sɛ wunim: wɔnnkan ɛmoatoa sɛ atosode wɔ saa prɛte yi so, efisɛ ɛka wo mogya mu asikre te sɛ sitachi. Di bi sɛ wʼani gye ho a. Mmma ɛnyɛ wo "atosode" koro no nko ara.
Nkyɛmu anan mu baako yɛ protein
Protein na ɛma woyɛ mee wɔ adidibere ntam sen sɛ wobɛhwehwɛ aduane dɔnhwerew biako akyi. Ɛboa wo nipadua nso ma ɛkora ne nam so, nea ne ho hia kɛse afe biara a wonyin.
Wowɔ akwan pii wɔ ha, na akwankyerɛ no ara ne sɛ sesa no. Nsuomnam, nnomaa nam, atosode aba, lentils, nkesua, tofu, nkateɛ. MyPlate afotusɛm ne sɛ fra no wɔ dapɛn no mu sen sɛ wubedi ade koro anadwo biara. Afifide mu protein te sɛ atosode aba ne nkateɛ yɛ adwuma mmienu, ɛde fiber ka protein ho. Ɛnsɛ sɛ wonya nam tɛtrɛɛ wɔ adidibere biara mu na saa nkyɛmu anan mu baako yi ayɛ n'adwuma.
Nkyɛmu anan mu baako yɛ aburow, nea ɛyɛ mua bere a wubetumi
Nkyɛmu anan mu a etwa to no kɔ aburow hɔ. Ɛha na aburow mua fa no nya ne so mfaso.
Aburow a ɛyɛ mua na ɛnsɛee, ɛmo kɔkɔɔ, oats, quinoa, atokoɔ, paano ne pasta a ɛyɛ wit mua, ma wo mogya mu asikre kɔ soro brɛoo sen aburow a wɔayɛ no fɛ te sɛ paano fitaa ne ɛmo fitaa. Saa nkɔso brɛoo no kyerɛ sɛ ahoɔden a egyina pintinn ne nea ɛtɔ fam a ɛsoma wo ma wokɔhwehwɛ aduane no sua. USDA da no adi sɛ yɛ wʼaburow no fa kɛkɛ ma ɛnyɛ mua. Harvard kɔ akyiri kɛkɛ na ɛka sɛ mua, ɛno ara. Ɔkwan biara so no, ɔkwan no yɛ koro: fa wo ho to nea wɔayɛ no fɛ kakraa no so mpɛn pii sen mmere foforo.
Nneɛma a atwa ho ahyia
Nneɛma kakra te prɛte no ankasa akyi nanso ɛsiesie aduane no ara.
Sɛ ɛyɛ srade a, fa wo ho to ngo a eye te sɛ ngo dua ngo ma noaade ne adekyɛ, na ho yi wo ho fi nea wɔayɛ no fɛ kɛse no ho. Sɛ ɛyɛ nsa a, nsu ne ɔkokuroko komm no. Kɔfe ne tii nso ye. Nsa a asikre wom no ne baabi a ɛyɛ mmerɛw a wubenya asikre pii a wonhu, enti eye sɛ wonom no ɛtɔ da bi mmom sen daa.
Nea enti a mfoni di kalkyleta so nkonim
Prɛte kwan no ahoɔden ankasa ne sɛ ɛtena asetena ankasa mu. Wubetumi de adi dwuma wɔ aduan gua so, baabi a obiara de aduane ba, adwumam aduane fie, wankasa fie mu anadwo nnɔnkron bere a woabrɛ. Wunhia app anaa nsania. Wʼani hwɛ fam na wubisa asɛm baako: saa aduane yi fa yɛ afifide ana, na ɛnka no kyɛ protein ne aburow ntam ana?
Ɛno ara ne no. Na esiane sɛ ɛyɛ kyɛfa, ɛnyɛ mmara nti, ɛkoto. Pasta anadwo a aburow fa kɛse sen nkyɛmu anan mu baako no nyɛ huammɔ. Prɛte baako nyɛ anaa ɛnsɛe biribiara. Nea worehwehwɛ ne tebea ankasa no, mmere dodow no ara mu. Aduanepa nyɛɛ da a edi mu da. Ɛyɛ nhyehyɛe a wubetumi akɔ so ankasa.
Kɔkɔbɔ a ɛyɛ brɛoo
Wɔkyekyeree saa nhyehyɛe yi maa daa daa aduane a ɛyɛ teteete. Sɛ woresɛe yare bi te sɛ asikre yare anaa asaadua yare ho, sɛ woanyinsɛn, anaasɛ ɔyaresafo anaa aduanepa benfo ama wo nhyehyɛe pɔtee bi a, di so, wɔahyehyɛ no ama wo wɔ akwan a mfoni baako pɛ a ɛfata obiara ntumi nyɛ no mu. Na sɛ wo ne aduane abusuabɔ te sɛ adwene a ɛhyɛ wo so, baabi a adidi de ahopopo, afobu, anaa nkabɔ a wo ho di wo so ba a, yɛ wo ho brɛoo na susuw ho sɛ wo ne ɔbenfo bɛkasa. Prɛte a ɛyɛ pɛpɛɛpɛ no botae ne sɛ ɛbɛyɛ adidi mmerɛw, ɛnyɛ ade foforo a ɛsɛ sɛ woyɛ no yiye.
Nea wonya nsɛm fi (Sources)
- Harvard T.H. Chan School of Public Health, Healthy Eating Plate
- U.S. Department of Agriculture, MyPlate
- National Center for Health Research, MyPlate: Understanding the Dietary Guidelines for Americans