Yɛn nyinaa nim sɛ ɛsɛ sɛ yedi nnuan pa na ama yɛanya apɔwmuden. Sɛ yɛreka nnuan a ahoɔden wom ho asɛm a, yɛtaa dwen nnuan a ne bo yɛ den a agye din te sɛ salmon, broccoli, ne almond ho. Nokwarem no, ɛnsɛ sɛ yɛde yɛn ho to eyinom nkutoo so. Te sɛ nsoromma a agye din yi ara pɛ no, nnuan afoforo pii wɔ hɔ a wɔde asie akyirikyiri, nanso aduannuru ahyɛ mu ma. Ɛnnɛ, yɛreka superfoods 9 a ɛfata sɛ wode ka w’aduan ho, nanso ebia woremfa w’adwene nsi so kɛse.
Dɛn ne saa superfoods 9 a yɛreka ho asɛm no?
Okay, enti momma yɛnhwɛ saa nnuan yi mmiako mmiako. Ebia eyinom bi yɛ nneɛma a wotaa hu, nanso ebia wunnim nea ɛyɛ ankasa. Ebia ebi mpo yɛ foforo kakra ma wo.
1. Nnua a wɔfrɛ no Cauliflower
Obiara nim broccoli. Nanso so yesusuw ne wɔfase, kɔbere fitaa no ho saa? Te sɛ broccoli no, vitamin C ne fiber pii wɔ cauliflower mu. Eyi kyerɛ sɛ ebetumi aboa ma wo nipadua no mu tumi a ɛko tia nyarewa no mu ayɛ den na ama wo aduan mu nneɛma ayɛ yiye.
Biribi wɔ hɔ a ɛyɛ soronko koraa mpo. Nnuadewa te sɛ cauliflower ne broccoli wɔ abɔde mu phytochemical a wɔfrɛ no ``(Sulforaphane)''. Wɔ mmoa ho nhwehwɛmu mu no, wɔahu sɛ saa nnuru yi nya kokoram nkwammoaa so nkɛntɛnso ntɛm. Nokwarem no, bere a nneɛma pii wɔ hɔ a ɛde kokoram ba no, yɛn aduan yɛ biribi a ɛnyɛ den sɛ yebetumi adi so.
2. Sardines a ɛwɔ hɔ
Ɛwom sɛ apataa yi sua de, nanso ɛsõ yiye wɔ aduannuru a ɛwɔ mu no mu. Sardines yɛ omega-3 srade a ɛyɛ papa yiye ma yɛn koma ne yɛn amemene no fibea kɛse. Afei nso, ɛteɛ sɛ yɛbɛka sɛ wɔyɛ aduan a vitamin B12 pii wom. Saa vitamin B12 yi ho hia ma yɛn ntini ne ahoɔden a yɛyɛ. Nea ɛka ho no, vitamin D pii nso wɔ sardines mu, na ɛno ne calcium boafo a ɛsen biara, na ɛhyɛ yɛn nnompe mu den.
3. Tempeh a ɛwɔ hɔ
Ebia woate tofu a wɔde soya na ɛyɛ no ho asɛm. Nanso woate tempeh ho asɛm anaa? Wɔde soyabean nso na ɛyɛ tempeh, nanso wɔayam. Nnuannuru te sɛ protein, potassium, ne calcium nso ahyɛ mu ma. Ɛyɛ ɔkwan pa a wobɛfa so adi wo protein ahiade ho dwuma, titiriw ma wɔn a wonni nam anaa mpataa.
4. Beetroot (Beets) a wɔde yɛ nneɛma .
Ebia ɛmo kɔkɔɔ a emu dɔ yi bɛyɛ sɛ nea ɛyɛ mmerɛw kakra wɔ akyi, nanso sɛ wɔnoa a, ɛyɛ mmerɛw yiye na ɛyɛ dɛ. Beetroot yɛ aduan a ɛboro so a nneɛma a ɛko tia ɔyare mmoawa ahyɛ mu ma . Saa nneɛma a ɛko tia ɔyare mmoawa yi boa ma wɔbɔ yɛn nipadua mu nkwammoaa ho ban fi kokoram ne nyarewa afoforo a enni sabea ho.
Nea ɛsen saa no, nitrates pii wɔ beetroot nsu mu, na wɔada no adi sɛ ɛma mogya mmoroso so tew na ɛma mogya kɔ amemene no mu yiye. Sɛ woyɛ ogumadifo a, beetroot a wubedi nso betumi aboa ma wo mmɔdenbɔ atu mpɔn.
5. Nneɛma a wɔde yɛ artichokes
Ɛwom sɛ eyi nyɛ nea abu so saa wɔ yɛn man yi mu de, nanso ɛyɛ biribi a wotumi hu wɔ aguadidan akɛse mu. Artichoke yɛ aduan a ahoɔdennuru pii wom na ahoɔdennuru sua koraa. Calories 60 pɛ na ɛwɔ artichoke mũ no nyinaa mu. Esiane sɛ ahoɔdennuru pii wom nti, ɛma wote nka sɛ wo ho ayɛ wo hyew bere a woadi kakra mpo no. Enti, ɛboa nso ma wodi adidi boro so ne mu duru a ɛkɔ soro no so.
6. Kefir a ɔyɛ
Kefir yɛ nufusu a wɔayam. Ɛte sɛ yogurt, nanso ɛyɛ anonne a ɛyɛ tratraa. "Mmoawa pa" (probiotics) ɔpepem pii a ɛso wɔ mfaso ma yɛn aduan mu nhyehyɛe no wɔ mu. Saa mmoawa pa yi bɔ yɛn dwensɔtwaa akwahosan ho ban na ɛma yɛn nipadua no tumi ko tia nyarewa. Nhwehwɛmu nso rekɔ so wɔ ne tumi a ɛko tia ɔyare mmoawa ne kokoram ho.
7. Plum a ayow (Prunes) .
Sɛ yesusuw plum a ayow ho a, yesusuw sɛ ɛyɛ nea ɛma obi nya akisikuru. Ɛno yɛ nokware. Nanso pii wɔ aduaba ketewa yi mu sen saa. Wɔn mu nneɛma a ɛko tia ɔyare mmoawa ne fiber pii. Plum a ayow kuruwa biako mu no, nhama a wɔkamfo kyerɛ da biara da no bɛyɛ 12%. Wobetumi adi no a ɛnyɛ den, de ahyɛ keeki ne muffin mu, anaasɛ wɔde ahyɛ smoothie ne sauce mu.
8. Nnua a wɔfrɛ no Lentils
Lentils yɛ aduan titiriw wɔ yɛn man yi mu. Nanso ɛtɔ mmere bi a yɛn werɛ fi mfaso kɛse a ɛwɔ lentils so bere a yɛde toto nneɛma te sɛ bankye ne chickpeas ho no. Lentils yɛ aduan a protein ne fiber pii wom a ebetumi asi nam ananmu. Srade nso sua koraa. Sɛ wɔde ka soup ne stew ho a, ɛyɛ ɔkwan pa a wɔfa so nya aduannuru pii a ɛho ka sua.
9. Ɛpo mu nwura
Sɛ wonyɛ obi a wopɛ sushi kɛse a, ebia wunnyaa po mu nnua asinasin biara wɔ w’anom da. Nanso akyinnye biara nni ho sɛ ɛfata sɛ wosɔ saa atɛkyɛ abusua no muni yi hwɛ. Esiane sɛ ɛpo mu nwura twe aduannuru a efi po mu nti, vitamin ne mineral pii, titiriw calcium ne iron. Protein nso dɔɔso na srade nso sua.
| Aduane | Aduannuru atitiriw a ɛma ahoɔden | Akwahosan so mfaso |
|---|---|---|
| 1. Nnua a wɔfrɛ no Cauliflower | Vitamin C, nhama, (Sulforaphane) . | Ɛma nipadua no tumi a ɛko tia nyarewa no yɛ kɛse na ebetumi atew kokoram ho asiane so. |
| 2. Sardines a ɛwɔ hɔ | (Omega-3) , Vitamin B12, Vitamin D a ɛwɔ nipadua no mu | Eye ma koma, amemene ne nnompe. |
| 3. Tempeh a ɛwɔ hɔ | Protein, potassium, calcium a ɛwɔ nipadua no mu | Ade pa a wɔde si nam ananmu, ɛboa ma ntini nyin. |
| 4. Beetroot a wɔde yɛ aduru | (Nnuru a ɛko tia ɔyare mmoawa) , Nitrates | Ɛhwɛ mogya mmoroso so na ɛma amemene no yɛ adwuma kɛse. |
| 5. Artichoke a wɔde yɛ nneɛma | Fiber, calories a ɛba fam | Ɛboa ma wotumi siw wo mu duru ano na ɛma wote nka sɛ woayɛ ma. |
| 6. Kefir a ɔyɛ | (Probiotics) - mmoawa pa | Ɛma aduan mu nhyehyɛe akwahosan tu mpɔn. |
| 7. Plum a ayow | Fiber, (Nnuru a ɛko tia ɔyare mmoawa) . | Ɛma aduan mu yɛ mmerɛw na ɛbɔ nkwammoaa ho ban. |
| 8. Nnua a wɔfrɛ no Lentils | Protein, nhama, dade | Ahoɔden fibea pa, ade pa a wɔde si nam ananmu. |
| 9. Ɛpo mu nwura | Calcium, dade, protein | Eye ma nnompe ne mogya, protein a srade nnim. |
Nea ɛho hia sen biara ne sɛ wobɛsɔ nnuan ahorow ahwɛ, na ɛnyɛ sɛ wobɛbata aduan koro ho. Dodow a wode nhabannuru, nnuaba, ne aburow a ɛyɛ kɔla ahorow ka w’aduan ho no, dodow no ara na wubenya aduannuru pii.
Sɛ wowɔ ayaresa tebea bi te sɛ asaabo mu yare a, nyansa wom sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi adidi foforo ase, efisɛ ebia nnuan bi remfata ayarefo binom.
Nkrasɛm a Wɔde Kɔ Fie
- Mfa wo ho nhyɛ "nnuan akɛse" a agye din no nkutoo mu. Nnuan pii nso wɔ hɔ a mfaso wɔ so nanso wonnim no yiye.
- Fa nneɛma ahorow ka w’aduan ho. Bɔ mmɔden sɛ wode nnuan a ɛwɔ asɛm yi mu no biako bɛka w’aduan ho anyɛ yiye koraa no pɛnkoro dapɛn biara.
- Nnuan a ne bo nyɛ den a ɛnyɛ den sɛ yebenya wɔ yɛn man yi mu te sɛ atoko ne kɔbere mpo wɔ aduannuru a ɛyɛ nwonwa.
- Aduan a ahoɔden wom a eye sen biara ne nea ɛkari pɛ na egu ahorow. Mma aduan biako nnyɛ wo dɛ.
- Ɛho hia sɛ wokɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu, titiriw sɛ wowɔ yare bi a enni sabea a.
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