Ɔhaw kɛse a awofo pii wɔ ne sɛ "yɛn ba no nnidi yiye." Ɛtɔ mmere bi a, ɛsɛ sɛ wosoa aduan prɛte no na wudi wo ba no akyi nnɔnhwerew pii, ɛnte saa? Nanso yɛn nyinaa nim sɛnea aduan pa ho hia na ama abofra anyin yiye, abɔ ne ho ban afi nyarewa ho, na wasua ade. Ɛtɔ da bi a, nnuan a yɛde ma wɔn no tumi hwere aduannuru a wohia. Ɛnnɛ, yɛbɛka aduanenuru 4 a ɛho hia a mpɛn pii no ɛyera wɔ mmofra aduane mu, ne sɛdeɛ wode bɛka wɔn aduane ho wɔ ɔkwan a wo ba no ani gye ho so, ɛtɔ da bi mpo wɔ kokoam.
1. Calcium: Ɛho hia ma nnompe nhyehyɛe a ɛyɛ den
Sɛ yɛdwene calcium ho a, yɛdwen nufusu ho. Ɛno yɛ nokware. Calcium ho hia na ama abofra a ɔrenyin anya nnompe a ɛyɛ den ne ne sẽ a ɛte apɔw. Ɛnyɛ ɛno nko, na mmom ɛho hia ma koma, ntini, ne mogya a ɛtwetwe no dwumadi nso. Sɛ wɔkyekyem pɛpɛɛpɛ a, anyɛ yiye koraa no, abofra hia nufusu nnuan mprɛnsa da biara.
Susuw ho hwɛ, sɛ wopɛ sɛ wo ba no yɛ den bere a ɔretu mmirika na ɔredi agoru daakye a, ɛsɛ sɛ woto fapem pa ma ne nnompe wɔ ne mmofraase. Ɛno nti na calcium ho hia no. Nanso ɛnyɛ mmofra nyinaa na wɔpɛ sɛ wɔnom nufusu. Enti ma yɛnhwɛ nea yebetumi ayɛ.
| Nnuan a calcium pii wom | Sɛnea wobɛma wo ba nea ɔpɛ ni |
|---|---|
| Nufusu, yogurt, kyiisi | Sɛ wopɛ anɔpaduan a, fa nufusu ne nnuaba a wɔayɛ no foforo ka w’aburow ho. Fa nufusu anaa yogurt yɛ nnuaba smoothie a ɛyɛ dɛ. Sɛ́ anka wode ɛwo bɛka ho no, fa yogurt ne nnuaba a wɔde afra petepete wo pancakes no so. |
| Kyiisi | Fa cheese slice bi gu sandwich mu. Fa kyiisi bi fra nkesua a wɔayam no mu. Fa Parmesan cheese bi petepete popcorn no so. |
| Nnuan a wɔde calcium aka ho | Wobetumi ama mmofra a wɔn ani nnye nufusu ho soya nufusu anaa akutu nsu a wɔde calcium aka ho. Sɛ woreyɛ pudding a, fa nufusu gu mu. |
Akwahosan Ho Afotu a Wɔde Sie: Sɛ woreyɛ oats a, fa nufusu gu microwave mu sen sɛ wode nsu bɛhyɛ mu. Ɛyɛ dɛ na ahoɔden wom kɛse!
2. Fiber: Ɛyɛ aduannuru a ɛma nipadua no yɛ adwuma yiye ne nea ɛkeka ho pii!
Sɛ yesusuw fiber, anaa nnuan a nhama wom ho a, ade biako pɛ a ɛba yɛn adwenem ne sɛ ɛma ɛyɛ mmerɛw sɛ dwensɔtwaa no bɛda mpan. Ɛyɛ nokware, fiber boa kɛse wɔ akisikuru a ɛtaa ba mmofra mu no ano. Nanso mfaso a ɛwɔ so no nnyae. Abofra a odi aduan a ahoɔdennuru pii wom fi ne mmofraase betumi atew asiane a ɛwɔ hɔ sɛ obenya nyarewa te sɛ komayare ne Asikreyare a Ɛto so Abien a ebetumi anya bere a wanyin no so . Sɛ yɛbɛka no tiawa a, eyi te sɛ sika a wɔde bɛto hɔ daakye.
Aburow a wɔayam, atoko, nnuaba, ne nhabannuru ne nnuan a ahoɔdennuru pii wom.
| Nnuan a ahoɔdennuru wom | Sɛnea wɔde ka aduan ho |
|---|---|
| Nnuadewa ne nnuaba | Twitwa nhabannuru te sɛ karɔt ne kukuruku yɛ no nnua na fa atoko bɔta anaa yogurt a wɔde ahyɛ mu ma. Fa nnuaba anaa nhabannuru bi ka aduan biara ho. |
| Aburow a Wɔayɛ no Nnua | Fa paanoo a wɔde aburow ayɛ ma sen sɛ wode abodoo fitaa bɛma. Noa aburow a ɛyɛ bruu sen aburow fitaa ne awi pasta sen pasta fitaa. |
| Atoko a wɔfrɛ no legumes | Fa nhabannuru a wɔatwitwa te sɛ broccoli ne karɔt gu pasta sauce mu. Fa atoko, chickpeas, ne peas gu soup ne gravies mu. |
Akwahosan Ho Afotu a Wobɛbɔ: Wɔ wo nam curry a woayɛ wɔ fie mu no, yi nam no fã na fa biribi te sɛ chickpeas a wɔanoa anaa peas ka ho mmom. Afei nso, fa biribi te sɛ bankye fitaa a wɔanoa anaa peas na fa gu soup anaa broth mu. Worenhu nsonsonoe a ɛwɔ dɛ mu, nanso nhama no yɛ kɛse.
3. Vitamin D: Anwonwade vitamin a efi owia hann mu ba
Wɔfrɛ Vitamin D "owia hann vitamin" efisɛ yɛn nipadua tumi yɛ no bere a yɛn honam ani da owia hann mu no. Nanso, ɛyɛ vitamin D a yenya fi nnuan a yedi mu no na ɛboa ma yɛn nipadua no twe calcium a yɛadi kan aka ho asɛm no yiye.
Nnansa yi nhwehwɛmu kyerɛ sɛ vitamin D yɛ "anwonwade vitamin" a ɛnyɛ sɛ ɛboa nnompe nko, na mmom ɛboa ma wɔbɔ ho ban fi nyarewa a emu yɛ den pii te sɛ kokoram, komayare, asikreyare, ne nyarewa a nipadua no tumi ko tia nyarewa ho. Enti wubetumi asusuw hia a ɛho hia no ho.
Yɛn mma nni agoru wɔ abɔnten sɛnea na wɔyɛ kan no. Enti ebetumi ayɛ den sɛ wubenya vitamin D a ɛdɔɔso afi owia hann nkutoo mu. Ɛno nti na ɛho hia yiye sɛ wode vitamin D ka w’aduan ho no. Nnuan a vitamin D pii wom no bi ne mpataa a srade wom te sɛ salmon ne tuna, nkesua a wɔayam, ne nufusu ne yogurt a wɔde vitamin D ahyɛ mu den.
Akwahosan Ho Afotu a Ɛfa Suawia Ho: Fa nufusu a srade nnim kakra ka pudding, soup, ne smoothies ho na aboa wo ba no ma wanya vitamin D ne calcium a ohia a onnim mpo.
4. Potassium: Aduannuru a ɛma koma ne ntini ahorow nya nkwa
Sɛ nnipa dodow no ara susuw potassium ho a, wɔn adwene ne banana ne akutu. Nanso nokwarem no, potassium wɔ nnuan pii mu, a nam, mpataa, nufusu, ne nhabannuru ka ho. Potassium yɛ ade a ɛho hia a ɛboa ma abofra koma yɛ adwuma, ne ntini yɛ adwuma, ne ne mogya mmoroso.
Ade a ɛho hia sen biara a ɛsɛ sɛ yɛkae wɔ ha ne sɛ dodow a aduan no yɛ foforo no, dodow no ara na potassium pii wɔ mu. Nnuan a wɔde ahyɛ toa mu ne nea wɔayɛ ho adwuma no mu potassium sua.
| Nnuan a potassium pii wom | Sɛnea wɔde ma abofra no |
|---|---|
| Nam a wɔayɛ no foforo, nufusu mu nneɛma | Noa nam a wɔayɛ no foforo (titiriw mprako nam). Bɔ mmɔden sɛ wode nufusu mu nnuan (nufusu, yogurt) bɛma mprɛnsa da biara. |
| Atoko, nnuaba, nnuaba | Fa chickpeas, peas, ne bankye a wɔanoa gu salmon, salad, ne soup mu. Fa peanut butter ne banana yɛ sandwich wɔ paanoo a ɛyɛ mmerɛw so. |
| Nnuaba mu nsuo | Sɛ́ anka wobɛtɔ anonne a ɛyɛ dɛ a wobɛtɔ wɔ sotɔɔ mu no, fa nnuaba nsu 100% yɛ ice packs (frozen juice pops). |
Stealth Health Tip: Yɛ trail mix a ɛyɛ dɛ na ahoɔden wom wɔ fie. Wubetumi ayɛ eyi denam apricot a wɔatwitwa, peach slices, aburow a wɔayam, soya nnuaba a wɔayam, ne chocolate chips a wode bɛka ho no so. Eyi ye ma aduan a wɔde ma bere a woredi agoru no!
Ɛtɔ mmere bi a, mmofra aduan a wɔbɛma wɔn no betumi ayɛ asɛnnennen. Nanso ɛdenam akwan a ɛnyɛ den na ɛyɛ adebɔ te sɛ eyinom a yɛde bedi dwuma so no, yebetumi de aduannuru a ɛho hia aka wɔn aduan ho na ama wɔanyin. Nea ɛho hia sen biara ne sɛ woremma adidi bere nyɛ nhyɛso mma wo ba anaa w’ankasa. Ma ɛnyɛ osuahu a ɛyɛ anigye.
Nkrasɛm a Wɔde Kɔ Fie
- Calcium ho hia ma abofra nnompe a ɛyɛ den. Nnuan te sɛ nufusu, yogurt, ne kyiisi ne nea eye sen biara.
- Fa nhabannuru, nnuaba, ne aburow a ahoɔdennuru wom ma na amma akisikuru ankɔ so na woakura aduan mu a ɛyɛ papa.
- Vitamin D ho hia ma calcium a wɔtwe ne akwahosan nyinaa. Mpataa a srade wom, nkesua, ne nufusu mu nnuan a wɔde vitamin D ahyɛ mu ma ho hia ma eyi.
- Potassium ho hia na ama koma ne ntini ahorow ayɛ adwuma yiye. Fa nam a wɔayɛ no foforo, banana, ne nufusu mu nnuan ma ma eyi.
- Sɛ wo ba mpɛ sɛ odidi a, nhyɛ no. Mmom no, sɔ akwan a wɔfa so yɛ ade te sɛ nea yɛaka ho asɛm wɔ asɛm yi mu no hwɛ.
- Sɛ wowɔ dadwen anaa adwenem naayɛ bi wɔ wo ba no nyin anaa aduannuru ho a, hwɛ hu sɛ wobɛhwehwɛ afotu afi w’abusua oduruyɛfo hɔ .
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