Dade ho hia ma wo ne wo ba no nyinaa! Momma yɛnka eyi ho asɛm.

So wunim sɛ wo nipadua hia dade a ɛboro nea ɛtaa ba no mmɔho abien bere a woanyinsɛn no? Ɛte saa efisɛ wo nipadua de dade yɛ mogya foforo ma wo ne wo ba no nyinaa. Nanso awerɛhosɛm ne sɛ, mmea a wɔyem bɛyɛ 50% nnya saa mineral a ɛho hia yi a ɛdɔɔso. Enti mma ɛnhaw wo. Wubetumi ama wo iron dodow akɔ soro denam nnuan a iron wom a wubedi ne nnuru a iron wom a wobɛnom sɛnea wo duruyɛfo kamfo kyerɛ no so . Momma yɛnka eyi ho asɛm nkɔ akyiri.

Mfaso bɛn na dade so wɔ ma yɛn nipadua?

Sɛ yɛbɛka no tiawa a, dade ne nea ɛboa mogya mu nkwammoaa kɔkɔɔ a ɛwɔ yɛn mogya mu no ma ɛde mframa pa kɔ. Protein soronko bi a wɔfrɛ no hemoglobin wɔ mogya mu nkwammoaa kɔkɔɔ yi mu . Ɛyɛ adwuma te sɛ kar a ɛde mframa pa kɔ. Enti, dade ho hia na ama mframa pa a efi w’ahurututu mu akɔ wo nipadua nyinaa mu, na afa awotwaa mu nso akɔ wo ba no mu.

Sɛ wunya dade a ɛdɔɔso wɔ wo nipadua mu a, ebetumi aboa ma woasiw mogya a ɛtɔ kɔ nipadua mu a iron nni mu, tebea a ɛma wote nka sɛ woabrɛ na woayɛ mmerɛw bere nyinaa, na wo mogya mu nkwammoaa kɔkɔɔ a ɛba fam no ano. Sɛ wunya mogya a ɛtɔ kɔ nipadua mu yi a, ebetumi ama asiane a ɛwɔ hɔ sɛ wɔbɛwo wo ba no mu duru a ɛba fam wɔ awo mu anaasɛ wɔbɛwo no ntɛm no ayɛ kɛse. Enti, ɛho hia paa sɛ yɛhwɛ eyi so.

Dade dodow ahe na wuhia da biara?

Anyɛ yiye koraa no, wuhia iron miligram 27 (mg) da biara wɔ wo nyinsɛn no nyinaa mu . Mpɛn pii no, wo duruyɛfo befi ase anom dade aduru wɔ wo nsrahwɛ a edi kan ansa na woawo no mu. Mpɛn pii no, dodow yi ka vitamin a wɔde ma wo ansa na woawo no ho.

Sɛ worenom nufu a, sɛ woadi boro mfe 19 a, iron miligram 9 (mg) dɔɔso da biara, na sɛ woyɛ ɛna kumaa a wadi mfe 18 anaa nea ennu saa a, ɛdɔɔso.

Nnuan bɛn na iron pii wom?

Yebetumi anya dade afi nam, mpataa, nkokɔ, ne nnuan a efi afifide mu mu. Iron ahorow abien na ɛwɔ nnuan a yedi mu.

1. Heme iron: Eyi ne dade a yɛn nipadua betumi atwe ntɛm ara . Eyinom wɔ mmoa nnuan mu kɛse. Sɛ nhwɛso no, wɔ nneɛma te sɛ nantwinam , akokɔnam, ne mprako nam mu.

2. Dade a ɛnyɛ heme: Eyi wɔ nnuan a wɔde afifide ayɛ mu kɛse. Sɛ nhwɛso no, akutu, soya, atoko, peas, ne bankye. Wohu no nso wɔ aburow a wɔde dade ayɛ a wotumi nya wɔ gua so no mu.

Nnuan a iron wom bi ne iron dodow a ɛwɔ mu ni.

Sɛ woyɛ obi a onni nam anaasɛ wodi nam a, ebetumi ayɛ den kakra sɛ wubenya dade a ɛdɔɔso afi aduan nkutoo mu. Efisɛ nipadua no nnya heme dade a ɛnyɛ den sɛ ɛbɛtwe. Enti sɛ woyɛ obi a onni nam a, hwɛ hu sɛ wobɛka akyerɛ wo duruyɛfo . Ɔbɛhwɛ wo dade dodow ne wo hemoglobin dodow so kɛse.

Nneɛma a ɛma dade a wɔtwe kɔ nipadua mu no yɛ kɛse na ɛso tew

Ade foforo a ɛho hia ne sɛ wubedi nnuan a iron pii wom aka nnuan a vitamin C pii wom ho. Sɛ nhwɛso no, nneɛma te sɛ akutu, tangerine, limes, tomato, ne bell peppers (capsicum). Vitamin C betumi aboa nipadua no ma atwe dade a ɛnyɛ heme a ɛwɔ nnuan a wɔde afifide ayɛ mu.

Saa ara na nneɛma bi wɔ hɔ a ebetumi asiw dade a ɛtwetwe no ano. Eyinom bi ne tii, kɔfe, nufusu ne nufusu mu nneɛma (te sɛ yogurt ne kyiisi), ne aburow a wɔayam . Enti, sɛ wudi aduan a dade wom a, kwati sɛ wobɛnom eyinom anaa wubedi bere koro mu.

Susuw ho hwɛ, sɛ wudi aburow a dade wom anɔpa a, eye sɛ wobɛnom akutu nsu kuruwa biako sen sɛ wobɛnom tii kuruwa biako. Anaasɛ sɛ́ anka wode wo dade aduru no bɛnom nufusu no, nom dɔnhwerew biako anaa abien akyi. Ate aseɛ?

So nsunsuanso bɔne bi wɔ iron a wɔde ma mu?

Yiw, ebia nnipa binom benya nsunsuanso nketenkete bere a wɔnom iron aduru no. Nneɛma te sɛ yafunu a ɛyɛ yaw, akisikuru, ɔfe, akisikuru , anaa akisikuru abu so. Nanso mma ɛnhaw wo. Wo nipadua no bɛyɛ nsakrae wɔ eyi mu wɔ nna kakraa bi akyi. Ɛyɛ ade a ɛfata nso sɛ wo nsu a ɛwɔ wo nsu mu no bɛdan tuntum.

Nneɛma pii wɔ hɔ a wubetumi ayɛ na woakwati saa nsɛnnennen yi :

• Nom nsu pii. Bɔ mmɔden sɛ anyɛ yiye koraa no wobɛnom nsu lita 2-3 da biara.
• Di nnuan a ahoɔdennuru wom pii. Fa nnuan te sɛ nhabannuru, nhabannuru, nnuaba, ne aburow a wɔayam ka w’aduan ho.
• Fa pill no ka aduan ho. Sɛ wonom bere a woredidi anaasɛ bere a woadi akyi a, ebetumi aboa ma yafunu a ɛyɛ yaw no so atew, sen sɛ wobɛfa yafunu a hwee nni mu.
• Kyɛ wo dose no mu. Wo ne wo duruyɛfo nkasa na hwɛ sɛ wubetumi akyekyɛ wo da biara da dodow mu abien, biako anɔpa na biako anadwo, sen sɛ wobɛnom ne nyinaa prɛko pɛ anaa.

Sɛ saa nneɛma yi mmoa a, wo ne wo duruyɛfo nkasa . Ebia ɔbɛma wo dade aduru foforo anaasɛ ɔbɛkamfo aduru a ɛma wo nsu a ɛyɛ mmerɛw ma wo akisikuru. Kae sɛ ɛho hia sɛ wonom dodow pɔtee a wo duruyɛfo akyerɛw ama wo no nkutoo . Kwati sɛ wobɛnom bɛboro miligram 45 (45 mg) da biara.