Afotusɛm ntiantia
- Keep frozen vegetables and canned beans on hand always.
- Post a list of five no-recipe meals on the fridge.
- Let one-pan meals and leftovers do the heavy lifting.
Ɛyɛ anwummere nnɔnson. Wugyina nwiei a abue no anim, wo kotokoo da so hyɛ wo so fa, na adwene a wode bɛnoa anwummere aduan no te sɛ ɛyɛ duru wɔ honam fam. Ahoɔden a ɛbɛhwehwɛ sɛ wode bɛtwitwa, woanoa, na woahohoro ade no, ɛyɛ ahoɔden a wunni koraa. Enti woto nwiei no mu, wode brɔdo bi to so, anaa wudi crackers wɔ baabi a wohohoro ade na woka sɛ ade asa.
Yɛn nyinaa adu hɔ pɛn, na aniwu nni mu. Nanso ɛnsɛ sɛ ɛyɛ ɔkwan biako pɛ wɔ anwummere a woabrɛ mu. Nyansakwan no nyɛ sɛ wobɛhwehwɛ ahosohwɛ kɛse. Ɛyɛ sɛ wobɛbrɛ hye no ase kosi sɛ kwan a ɛyɛ mmerɛw ne kwan a ɛyɛ papa no bɛyɛ kwan koro.
Adɛn nti na wo-a-woabrɛ ne wo-a-woahome yɛ aduannoafo soronko
Sɛ woabrɛ a, wo amen wɔ tumi kakra ma gyinaesi. Aduannoa yɛ gyinaesi nketewa atoatoaso tenten kokoam, nea wobɛyɛ, nea ɛwɔ nwiei mu, nea ɛne biribi kɔ, bere a ɛgye, na emu biara di wo ahosohwɛ a woadi dwuma nnɛ no bi. Edu anwummere aduan bere a, tank no asua. Ɛno nyɛ mmerɛwyɛ. Saa na amen no yɛ adwuma wɔ ɔbrɛ ase.
Enti ade a mfaso wɔ so sen biara a wubetumi ayɛ ne sɛ wobɛyi adwennwen no afi wo-a-woabrɛ so de ato wo-a-woahome so, wo a wowɔ kakra wɔ tank no mu wɔ da a ɛho dwo so. Wo-a-woahome betumi de nneɛma agu kukuom, akora aduan a wode kɔ ntɛm so a ɛyɛ tiawa, na wasiesie nneɛma kakraa bi adi kan. Afei wo-a-woabrɛ no, ɛsɛ sɛ woka bom nko ara. Gyinaesi nhia.
Saa nsesae no yi nhyɛso no fi hɔ. Wonyɛ sɛ wobɛyɛ obi a n'ani gye aduannoa ho wɔ da a emu yɛ den akyi. Wokyekye nhyehyɛe a ɛma wo aduan ara.
Gu kukuom a egye nkwa
Adwumayɛ a ne bo yɛ den sen biara ne sɛ wobɛkora nneɛma a ɛho hia kakraa bi sɛnea aduan a ɛho tew betumi aba bere biara a wonkɔ sotɔɔ. Harvard aduannidie ho abenfo ka eyi pefee: kora nneɛma a edi kan a ɛdɔɔso, te sɛ atosode a wɔama awɔw ahyɛ mu, adua a ɛwɔ kotoku mu, aburowmu a ɛnyɛ huammɔ, nkesua, ne whole-grain pasta, na wubetumi aboaboa aduan a apɔwmuden wɔ mu ano kame ayɛ da biara wɔ dapɛn no mu.
Nneɛma kakraa bi a ɛfata sɛ ɛwɔ hɔ bere biara:
- Atosode a wɔama awɔw ahyɛ mu. Wɔtew na wɔde hyɛ awɔw mu bere a ɛabere yiye sen biara, enti aduan a apɔwmuden wɔ mu wɔ mu te sɛ nea ɛyɛ amono, ɛnnu da, na twitwa biara nni hɔ. Kakraa bi kɔ biribiara kuw mu.
- Nkesua. Protein a edi mu a ɛnoa wɔ simma abiɛsa mu. Nkesua a wɔafono a ɛda toast so yɛ anwummere aduan ankasa.
- Adua ne lentils a ɛwɔ kotoku mu. Protein ne fiber, siesie biara nni hɔ, ɛkyɛ wɔ adekorabea. Hohoro na ayɛ krado.
- Whole-grain pasta, mmɔ, anaa oats. Ne bo nyɛ den, ɛma wo yam, ɛyɛ ntɛm.
- Pasta sauce kuruwa baako, olive ngo pa kakra, galik, ne aduan nnuru. Dɛ a ɛdan nneɛma a ɛho nni dɛ yɛ aduan.
- Rotisserie akokɔ anaa protein a wɔanoa dada bere a woretɔ ade a woabrɛ no nso ka ho. Ɛsoa anwummere aduan abiɛsa anaa anan a ɛbɛba.
Sɛ wowɔ kukuom a ɛte saa a, wonyɛ obi a wahyɛ mu da. Aduan a wɔnoa wɔ simma anum mu da hɔ wɔ mu bere biara.
Kora aduan a aduan nhyehyɛ ho nhia a ɛyɛ tiawa
Gyinaesi mu ɔbrɛ no brɛ ase bere a ɛnsɛ sɛ woyɛ biribiara foforo. Kyerɛw aduan anum a wubetumi anoa a woda fa na fa list no fam wɔ nwiei no so. Sɛ woabrɛ a, wunnwen ade foforo ho. Wopaw baako.
Nea wofi ase, na emu biara yɛ simma kakraa bi ankasa:
- Nkesua a wɔafono a frozen spinach wɔ mu, a ɛda whole-grain toast so.
- Adua a ɛwɔ kotoku mu a wɔde jarred salsa ahyew, a wɔde kyeesi akyekyere wɔ tortilla mu.
- Whole-grain pasta a jarred sauce ne atosode a wɔama awɔw ahyɛ mu kakra wɔ mu a wɔafra mu.
- Oats kuruwa a nufusu, peanut butter, ne frozen aduaba wɔ mu (anɔpa aduan yɛ anwummere aduan pa).
- Rotisserie akokɔ, sweet potato a wɔde microwave ayɛ, ne frozen broccoli.
Emu biara nyɛ nea ɛyɛ fɛ dodo. Emu nyinaa sen sɛ wobɛto anwummere aduan apo anaa woadi crackers, na emu nyinaa nnyaw hwee a wobɛhohoro.
Ma wo-a-woahome nsiesie no, na ma mfidie mmoa
Wɔ da a ɛho dwo so, dɔnhwerew baako a wode noa aduan dodow tɔ dapɛn a anwummere yɛ mmerɛw ma wo. Noa nkwan, chili, anaa aburow ne atosode a wɔatoto kɛse, kyekyɛ mu gu nkukuom mu, na fa bi sie wɔ frozen mu. Wo-a-wobɛba daakye no bue nwiei no na aduan a ɛhwehwɛ sɛ wɔsan ka ho hyew nko ara da hɔ. Aduan a wɔanoa a aka no tena hɔ asomdwoe mu wɔ nwiei mu bɛyɛ nna abiɛsa kosi anan, na ɛkyɛ wɔ frozen mu sen saa, enti biribiara nsɛe.
Mfidie nso yɛ wo nnamfo wɔ ha. Slow cooker anaa pressure cooker ma wode nneɛma gu mu, wofi hɔ kɔ, na wosan ba anwummere aduan ho a wonnyina ho nhwɛ. Fonoo no betumi anoa atosode tray mu nyinaa ne protein bere a wode wo ho ato fam. Asɛm no yɛ koro wɔ mu nyinaa: yɛ kakraa bere a wowɔ kakraa.
Na yɛ ɔdɔ wɔ ahohoro ho. Aduan a wonoa wɔ pan baako anaa ɛsɛn baako mu wɔ hɔ wɔ saa ade yi ara nti. Sɛ ade a wobɛhohoro sua a, ɛyɛ ade a wubesuro sua, na suro yɛ fa a ɛma aduannoa wɔ anwummere a woabrɛ mu yɛ sɛ ɛrentumi nyɛ yiye.
Bere a ɛboro dapɛn a woabrɛ so
Obiara wɔ mmere a aduannoa ne ade a etwa to a obetumi ayɛ. Nanso sɛ wuhu sɛ kame ayɛ sɛ wunnya ahoɔden da sɛ wobɛma wo ho aduan, anaa sɛ koma a ɛyɛ den retew ɔpɛ a wopɛ sɛ wudidi koraa so a, ɛno fata sɛ wode w'ani si so. Ɔbrɛ a ɛkɔ so daa ne anigye a wode di wo ho dwuma a wuhwere no betumi ayɛ biribi a ɛsɛ sɛ ɔyaresafo nim, efi awerɛhow kɔ thyroid haw ne ahodan a ɛyɛ kɛkare. Sɛ wode wo nsa kɔ so no nyɛ nea ɛboro so. Ɛyɛ wo ho hwɛ pa.
Wɔ saa bere no mu no, brɛ hye no ase a afɔdi nni mu. Cereal kuruwa a aduaba wɔ mu yɛ anwummere aduan a ɛyɛ papa koraa wɔ da a emu yɛ den so. Saa ara na toast a peanut butter wɔ so ne nufusu kuruwa nso te. Sɛ wode biribi a ɛyɛ brɛw a ɛyɛ nokware ma wo ho a, ɛyɛ nkonimdi, ɛho asɛm nni hɔ. Botae no nyɛ aduan a ɛyɛ nwonwa da. Ɛyɛ sɛ wobɛhwɛ wo ho, mpo wɔ nna a woabrɛ dodo no. Titiriw wɔ saa nna no mu.
Mfiri
- Harvard T.H. Chan School of Public Health, The Nutrition Source, Healthy Eating Plate
- Mayo Clinic, Healthy meals start with planning
- USDA Food Safety and Inspection Service, Freezing and Food Safety