So wo nipadua nso yɛ wo yaw bere nyinaa? So wo nkwaa te nka sɛ ahonhon? Anaasɛ wote nka kɛkɛ sɛ woabrɛ na wunni nkwa a ntease biara nnim? Ɛtɔ da bi a, nea ɛde saa nneɛma yi ba no betumi ayɛ ‘ɔfe’ a aniwa nhu wɔ wo nipadua mu. Ɛnnɛ, momma yɛnka nea saa ɔfe yi yɛ, ne sɛnea yebetumi adi tebea yi so denam yɛn adidi su a yɛbɛsakra no so.
Dɛn ne ɔfe yi?
Sɛ yɛbɛka no tiawa a, ɔfe yɛ adebɔ mu adeyɛ a yɛn nipadua no nam so ko tia opira, ɔyare mmoawa, anaa biribi a epira. Susuw ho hwɛ, sɛ wotwitwa wo nsa a, baabi no yɛ kɔkɔɔ, ɛho ahonhon, na ɛyɛ hyew kakra, ɛnte saa? Ɛno ne ɔfe. Ɛkyerɛ sɛ wo nipadua mu tumi a ɛko tia nyarewa no reyɛ adwuma de asa kuru no. Enti ɛno yɛ ade pa.
Nanso ɔhaw no fi ase bere a ɔfe yi kɔ so tra nipadua no mu a ntease biara nnim no. Yɛfrɛ no ɔfe a enni sabea . Ɛte sɛ ogya ketewaa bi a ɛkɔ so dum na ɛkɔ so wɔ nipadua no mu. Sɛ ɛtra hɔ kyɛ saa a, ebetumi ayɛ nyarewa pii te sɛ komayare, asikreyare, ne ntini mu yare ntini.
Asɛmpa no ne sɛ yebetumi adi ɔfe a enni sabea yi so kɛse denam nnuan a yedi so. Ɛno ne nea aduan a ɛko tia ɔyare mmoawa kyerɛ. Nea ɛka ho ne sɛ wobɛma nnuan a ɛtew ɔfe so a wobɛma akɔ soro bere a wotew nnuan a ɛma ɔfe so no so.
Dɛn ne aduan titiriw a ɛhyɛ ɔfe so?
Aduan ho nhyehyɛe atitiriw pii wɔ hɔ a wogye tom wɔ wiase nyinaa a ɛboa wɔ eyi mu.
- Mediterranea Aduan: Eyi twe adwene si nhabannuru a wɔayɛ no foforo, nnuaba, atoko, aburow a wɔayam, nnuaba, ne ngodua ngo so. Mpataa a srade wom (te sɛ salmon ne tuna) ne nnuhuam nso ho hia.
- DASH Aduan: Eyi te sɛ Mediterraneafo aduan, nanso ɛtwe adwene si nkyene a wɔbɛtew so ne nufusu a srade nnim a wobedi so.
- ADWENE Adidi: Eyi yɛ Mediterranea ne DASH aduan a wɔaka abom. Wogye di sɛ mfaso wɔ so titiriw ma amemene no akwahosan. Ebia ɛbɛboa ma wɔabɔ wo ho ban afi nyarewa te sɛ Alzheimer yare ho.
Ɛmfa ho aduan a wudi akyi no, asaawa a wɔtaa di ne sɛ wobɛtwe wo ho afi nnuan a wɔayɛ, asikre a wɔde aka ho, ne srade a ɛnyɛ papa ho sɛnea wubetumi biara.
Nnuan bɛn na ɛsɛ sɛ yedi na yɛkwati?
Okay, afei momma yɛnhwɛ nneɛma a ɛsɛ sɛ yɛde ka yɛn prɛte ho ne nneɛma a ɛsɛ sɛ yeyi fi hɔ. Eyi bɛyɛ mmoa kɛse ama wo.
| Nnuan a ɛtew ɔfe so na akyinnye biara nni ho sɛ ɛsɛ sɛ wɔde ka w’aduan ho | Nneɛma a ɛma ɔfe kɔ soro na ɛsɛ sɛ wɔtew so sɛnea ɛbɛyɛ yiye biara |
|---|---|
| Nnuadewa ne nnuaba a wɔayɛ no foforo: Titiriw no, nhabannuru a ne kɔla yɛ tuntum (karɔt, beetroot, tomato) ne nhaban momono (spinach, kale). Eyinom yɛ nea nnuru a ekum ɔyare mmoawa ahyɛ mu ma. | Asikre ne anonne a ɛyɛ dɛ: Keeki, bisket, toffee, nnuaba anonne a wɔakyekyere, soda. Eyinom ma cytokines a ɛma ɔhyew ba nipadua no mu no yɛ kɛse. |
| Mpataa a srade wom: Mpataa te sɛ salmon, tuna, mackerel, ne sardines wɔ omega-3 srade acid pii, na ɛyɛ papa ma ɔfe so tew. | Nam a wɔayɛ: nneɛma te sɛ soseji, bacon, nam a wɔayam, ne nam kɔkɔɔ a srade pii wom (nantwinam, mprako nam). |
| Aburow a Wɔayam: Aburow a wɔayam te sɛ aburow a ɛyɛ bruu, oats, atoko, ne atoko. Nhama a ɛwɔ saa nnuan yi mu no brɛ ɔfe ase. | Carbohydrates a Wɔayɛ no yiye: Abodoo, roti, noodles, ne nea ɛkeka ho a wɔde paanoo esiam ayɛ. Paw aburow a wɔayam no yiye mmom. |
| Nnuadewa ne nneɛma a wɔde nnuaba ayɛ: Cashew, atoko, almond, walnut, ne nneɛma a wɔde soya ayɛ te sɛ tofu. | Trans Fats: Eyinom abu so wɔ margarine, nnuan a wodi tiaa, ne nnuan a wɔakyekyere mu. |
| Nnuhwam ne nhabannuru: Turmeric (Curcumin so wɔ mfaso kɛse), ginger, garlic, ɛmo, sinamon. Eyinom yɛ abɔde mu nnuru a ɛko tia ɔyare mmoawa. | Nufusu a srade pii wom:Bɔta, kyiisi, nufusu a wɔayam. Paw nneɛma a srade nnim mmom. |
So ɛsɛ sɛ wususuw anonne nso ho?
Yiw, akyinnye biara nni ho. Nea yɛnom nso nya nkɛntɛnso kɛse.
- Nsu: Nsu pii a wobɛnom ho hia.
- Ti: Green tea ne white tea wɔ tumi a ɛko tia ɔyare mmoawa.
- Kafe: Nhwehwɛmu kyerɛ sɛ sɛ obi nom nkuruwa 3-5 da biara (a asikre nnim) a, ebetumi aboa ma ɔfe no so atew, a ɛnyɛ nea ɛboro so.
- Nnuaba ne nhabannuru nsu a wɔayɛ no foforo (Green Smoothies): Nsã a wɔde asikre nka ho, a wɔde nhaban momono te sɛ akutu ne nnuaba a wopɛ ayɛ no so wɔ mfaso kɛse.
Nyarewa bɛn na saa aduan yi boa wɔ ho?
Nhwehwɛmu da so ara kɔ so, nanso wogye di sɛ aduan a ɛtew ɔfe so betumi aboa ma tebea horow a edidi so yi ho sɛnkyerɛnne so atew:
- Nyarewa a nipadua no tumi ko tia nyarewa: Sɛ nhwɛso no, tebea horow te sɛ Rheumatoid Arthritis ne Psoriasis.
- Inflammatory Bowel Disease (IBD): Tebea ahorow te sɛ Crohn yare.
- Komayare ne mogya mmoroso: Wɔn a wodi saa aduan yi akyi no, asiane a ɛwɔ hɔ sɛ wobenya saa nyarewa yi sua.
- Akisikuru ne Nneɛma a Ɛma Nnipa Ho Yɛ Den.
- Alzheimer yare ne adwenemhaw afoforo.
Nea ɛho hia sen biara ne sɛ eyi nyɛ aduan a wɔde bɛtew wɔn mu duru so . Eyi yɛ asetra a ahoɔden wom fã. Nanso adidi saa kwan yi so nso siw mu duru a wɔmpɛ so.
Wobɛyɛ dɛn afi akwantu yi ase?
Ɛyɛ den sɛ wobɛsesa biribiara anadwo biako, enti fi ase ketewaa bi.
1. Yɛ nsakrae nkakrankakra: Fa yɛ wo su sɛ wubedi nnuaba anaa nnuaba bi mmom sen bisket packet a wudi da biara no.
2. Fa kɔla hyɛ wo prɛte ma: Dodow a wunya nhabannuru ne nnuaba a ɛyɛ kɔla pii wɔ w’aduan mu no, dodow no ara na wubenya nnuru a ɛko tia ɔyare mmoawa pii.
3. Tew nnuan a wɔayɛ no foforo so: Sɛ́ anka wobɛtɔ sauce ne soup a wɔakyekyere wɔ sotɔɔ mu no, yɛ w’ankasa nnuhuam na yɛ w’ankasa de.
4. Hwehwɛ aduruyɛ mu afotu: Sɛ wowɔ ayaresa tebea biara a, ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woafi saa aduan yi ase. Ɛtɔ mmere bi a wo duruyɛfo nso betumi ahu sɛ ebia wuhia vitamin a wɔde ma anaa.
Sɛ wowɔ aduan ho adwenemhaw a, mma wo werɛ mmfi sɛ wobɛkwati saa nnuan no nso. Sɛ nhwɛso no, nnuan a gluten wom te sɛ awi ne atoko betumi ama ɔfe ayɛ kɛse wɔ nnipa binom mu.
Nkrasɛm a Wɔde Kɔ Fie
- Ɔfe a enni sabea yɛ tebea a ebetumi de nyarewa pii, te sɛ komayare, asikreyare, ne ntini mu yare aba.
- Nnuan a yedi no betumi adi ɔfe yi so kɛse.
- Fa nhabannuru a wɔayɛ no foforo, nnuaba, atoko, aburow a wɔayam, mpataa a srade wom, ne nnuaba ka w’aduan ho.
- Tew asikre, nnuan a wɔayɛ, trans srade, ne nam kɔkɔɔ so sɛnea wubetumi biara.
- Eyi nyɛ ‘aduan’ a ɛma obi mu duru so tew, ɛyɛ sika a wɔde bɛto asetra a ahoɔden wom mu bere tenten.
- Ɛho hia yiye sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ nsakrae biara wɔ w’aduan mu, titiriw sɛ wowɔ ayaresa mu tebea afoforo a.
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