Wɔ obi a ɔne kokoram reko fam no, ɛtɔ mmere bi a awerɛkyekye kɛse fi afieboa bi mu. Awerɛkyekye a wunya bere a wɔde wo pɔnkɔ a wodɔ no no abɔ wo ho ban no som bo kɛse, ɛnte saa? Enti sɛ woredi aduan a, ebia worehwɛ saa aniwa a ɔdɔ wom no mu na woasusuw sɛ, ‘So metumi de eyi bi ama me pɔnkɔ nso?’ Eyi yɛ ade a ɛfata koraa. Nanso ɛnyɛ biribiara a yedi na eye ma yɛn mpataa a yɛdɔ yɛn no. Enti ɛnnɛ, momma yɛnka nnuan a eye ma wo na asiane biara nni ho ma wo pɔnkɔ sɛ wo ne nufu mu kokoram te ase .
Dɛn nti na ɛsɛ sɛ eyi ho hia wo?
Sɛ woreyɛ kokoram ayaresa a, ɛho hia yiye sɛ wobɛma wo nipadua no anya aduan pa. Ɛtɔ mmere bi a, ayaresa betumi ama obi ho akɔnnɔ atɔ no. Nanso wuhia aduan a ahoɔden wom na ama wo nipadua no akɔ so ayɛ den. Saa bere yi nyinaa, nnuan a yedi no bi, sɛ nhwɛso no, ayɛyɛde, galik, chocolate, ne bobe , pira mpataa kɛse, a ɛkyerɛ sɛ ebetumi ayɛ awuduru mpo . Enti ɛsɛ sɛ yesusuw ho mprenu ansa na yɛakyɛ yɛn aduan akyerɛ wɔn.
Sɛnea mmara kyerɛ no, ɛnyɛ adwene pa sɛ yɛbɛma mpataa nnipa aduan, efisɛ wɔn aduan mu nhyehyɛe yɛ soronko koraa wɔ yɛn de no ho. Nanso, nnuan bi wɔ hɔ a eye ma wɔn baanu nyinaa, na ɛnyɛ hwee sɛ wobɛma wɔn kakra anaa abien.
Nnuadewa - eye ma wo ne wo cat?
Ebia woate asɛm a wɔka sɛ, "Di nhabannuru a ɛyɛ nyankontɔn." Ɛyɛ nokware. Nnuadewa ne nnuaba a ɛsono ne kɔla wɔ nneɛma pii a ɛko tia ɔyare mmoawa a eye ma nipadua no. Nhwehwɛmu ada no adi sɛ eyinom boa ma wodi kokoram nkwammoaa nyin so.
Wubetumi de nhabannuru te sɛ nkokoaa karɔt, mpataa akutu, ne akutu aka w’aduan ho. Saa nhabannuru yi mu dodow no ara yɛ nea asiane biara nni ho mma mpataa. Nanso kae sɛ, sɛ wode karɔt, bankye, ne akutu a wɔanoa ma a, ma wɔn kakraa bi pɛ a nkyene, akutu, anaa biribi foforo biara nka ho.
Nea ɛho hia: Turo mu afifide bi betumi ayɛ awuduru ama mpataa, enti ɛyɛ papa sɛ wobɛyɛ nhwehwɛmu bi ansa na wode nhabannuru foforo ama wo pɔnkɔ. Sɛ w’adwene mu yɛ wo naa a, bisa wo mmoa ho ɔyaresafo .
Aburow ne nnuan a ahoɔdennuru wom
Kokoram ayaresa betumi ama nnipa binom akisikuru. Eyi ano aduru a eye sen biara ne sɛ wubedi aduan a ahoɔdennuru pii wom. Biribi te sɛ anɔpaduan mu aburow yɛ ade pa a wubetumi apaw. Nanso sɛ́ anka wobɛpaw nea asikre pii wom no, paw nea ɛwɔ fiber bɛboro gram 5.
Nanso sɛ wodi aburow a nufusu ka ho a, mma wo pɔnkɔ. Ɛmfa ho nea ebia woahu wɔ mfoninitwa mfiri mu no, ɛyɛ den ma mpataa pii sɛ wɔbɛyam nufusu. Yɛfrɛ eyi lactose a wontumi nnye ntom . Sɛ wɔnom nufusu a, wɔn yafunu betumi ayɛ wɔn yaw.
Nnuan a protein wom - nkesua, kyiisi, ne tomato
Protein ho hia na ama ɔbrɛ a wo nipadua te bere a wɔreyɛ ayaresa no so atew.
Nkwaa a wɔanoa
Eyi yɛ protein a eye sen biara a wubetumi de ama wo ne wo pɔnkɔ nyinaa no mu biako. Sɛ wonoa kakraa bi bere koro mu na wode sie frigye mu a, ɛma ɛyɛ mmerɛw sɛ wubedi bere a woafono no. Nanso mma wɔn nkesua a wɔannoa . Mmoawa bi a wɔfrɛ no Salmonella betumi akura nkesua a wɔannoa mu . Ɛno nyɛ papa mma wo anaa wo pɔnkɔ.
Cheese ne krak a wɔde yɛ krak
Cheese yɛ protein fibea pa. Nanso, sɛnea yɛadi kan aka no, nufusu mu nneɛma nyɛ papa mma mpataa, enti mma wo pɔnkɔ no kyiisi . Afei nso, mpataa yɛ wɔn a wodi nam a wɔhyɛ wɔn sɛ wɔnyɛ . Eyi kyerɛ sɛ ɛsɛ sɛ wonya protein a wohia no fi mmoa nam mu.
Ntoosi
Tomato yɛ aduan a ɛnyɛ den sɛ wubedi bere a wo ho atɔ wo no. Wosusuw sɛ lycopene, aduru bi a ɛwɔ nnuaba ne nhabannuru kɔkɔɔ mu nso boa ma wɔko tia kokoram nkwammoaa. Tomato yɛ nea asiane biara nni ho ma mpataa. Nanso, tomato dua no nhaban ne ne ntini betumi ayɛ awuduru , enti hwɛ yiye na woamma wɔn aduan.
Aduan a eye ma wo ne wo pɔnkɔ - nsɛm a wɔaboaboa ano
Saa pon yi bɛma woahu nea wubetumi de ama ne nea ɛnsɛ sɛ wode ma.
| Aduan su | De kɔma mo (nnipa) . | Wo pɔnkɔ no fam |
|---|---|---|
| Akokɔ/apataa a wɔanoa (a nkyene anaa nneɛma a wɔde yɛ aduan nni mu) . | Mfaso kɛse wɔ so | Eye paa (dodow ketewaa bi) . |
| Nkwaa a wɔanoa | Mfaso kɛse wɔ so | Eye (dodow ketewaa bi) . |
| Karɔt/akutu a wɔanoa | Mfaso kɛse wɔ so | Eye (dodow ketewaa bi) . |
| Nufusu, kyiisi, yogurt | Mfaso wɔ so | Bɔne (ebetumi ama yafunu ayɛ wo yaw) . |
| Ayɛyɛde / Garlic | Mfaso wɔ so | Bɔne paa (awuduru wom) . |
| Chocolate / Bobe aba | Ɛyɛ. | Bɔne paa (awuduru wom) . |
Ɛnyɛ aduan nko na hwɛ yiye paa, na mmom ade yi nso!
Ebia nnamfo ne abusuafo de nhwiren ne ofie afifide bɛbrɛ wo de apɛ wo yiye. Ɛno yɛ ade kɛse. Nanso afifide bi wɔ hɔ a awuduru wom kɛse ma mpataa.
Sukooko yɛ awuduru kɛse ma mpataa. Mma ɔkraman nkɔ baabiara a sukooko wɔ da. Nhwiren no mu stamen biako mpo betumi ayɛ asiane.
Sɛ wususuw sɛ w’ayɛmmoa adi biribi a awuduru wom a, kɔ mmoa ho oduruyɛfo nkyɛn ntɛm ara. Sɛ nkurɔfo pɛ sɛ wohu awuduru bi ho asɛm a, wobetumi afrɛ Ɔman Awuduru Ho Amanneɛbɔbea a ɛwɔ Colombo Ɔman Ayaresabea . Nanso, sɛ ɛba afieboa ho a, ɛyɛ papa sɛ wo ne mmoa ho ɔyaresafo bɛkasa.
Wo ne wo duruyɛfo nkasa mfa aduan a eye ma wo ho, esiane w’akwahosan tebea nti. Ɔbɛma wo afotu a ɛfata wo paa.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛho hia sɛ woma wo nipadua nya aduannuru a ehia bere a wɔreyɛ kokoram ayaresa no. Wo ne wo duruyɛfo nka eyi ho asɛm.
- Sɛ wode aduan a wudi no ma w’ayɛmmoa pɔnkɔ a, susuw ho mprenu sɛ ebia saa nneɛma no yɛ nea asiane biara nni ho mma wɔn anaa.
- Mpɛn pii no, asiane biara nni ho sɛ wɔde akokɔ, mpataa, nkesua, ne nhabannuru bi (karɔt, akutu) a wɔanoa kakraa bi bɛma a nkyene anaa nneɛma a wɔde yɛ aduan nka ho.
- Mma mpataa nneɛma te sɛ nufusu, kyiisi, ayɛyɛde, galik, chocolate, ne bobe aba da.
- Hwɛ yiye wɔ nhwiren ne afifide ahorow a wode bɛba fie no ho. Titiriw no, ma sukooko ntwe mfi mpataa ho.
- Nyansa wom sɛ wobɛhwehwɛ afotu afi wo duruyɛfo hɔ wɔ w’aduan ho ne wo mmoa ho ɔyaresafo hɔ wɔ wo pɔnkɔ aduan ho.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho