Sɛ woyɛ obi a wowɔ nufu mu kokoram a, wunim sɛnea ɛho hia sɛ wobɛkɔ so anya apɔwmuden na wo ho yɛ den sɛnea wubetumi wɔ saa bere yi mu. Nanso yenim nso sɛ esiane nnuru a wɔde sa yare ne mframa a wɔde sa yare no mu nsunsuanso bɔne nti, ɛtɔ mmere bi a wuntumi nnidi mpo. Nna bi wɔ hɔ a wuntumi nte aduan hua mpo na ɛyɛ dɛ. Nanso nna foforo no wubetumi ayɛ yiye a ɔhaw biara nni ho. Enti ɛnnɛ yɛbɛka sɛnea wubenya aduan pa a ɛbɛboa wo ma woafa saa bere a emu yɛ den yi mu ho asɛm.
Paw abɔde mu nnuan a ahoɔden wom sen sɛ wobɛpaw nnuan a wɔayɛ ho adwuma.
Sɛnea ɛbɛyɛ na wo nipadua no anya aduannuru a eye sen biara wɔ saa bere yi mu no, ɛbɛyɛ papa sɛ wobɛtew nnuan a wɔakyekyere, wɔakora so, ne nea wɔayɛ ho adwuma a wubedi so. Mmom no, eye sɛ wobɛpaw abɔde mu nnuan a ahoɔdennuru wom te sɛ nnuaba, nhabannuru, nhabannuru, ne aburow a wɔayam.
Sɛ ɛyɛ den ma wo sɛ wubehu w’aduan ho nhyehyɛe a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa. Nanso afotu atitiriw bi a ɛbɛboa wo ni.
| Nnuan a ahoɔden wom a ɛsɛ sɛ wopaw | Nneɛma a ɛsɛ sɛ yɛkwati |
|---|---|
| Aburow: Aburow a wɔayam te sɛ aburow a ɛyɛ bruu, oats, atoko, ne atoko. | Pickles, pickles, soseji, nam a wɔayam ne mpataa a nkyene ne nneɛma a wɔde siesie nneɛma pii wom. |
| Nnuadewa ne nnuaba: Fa nhabannuru, nhabannuru, anaa nnuaba a wɔayɛ no foforo ka aduan biara ho. Bɔ mmɔden sɛ anyɛ yiye koraa no wubedi 5 da biara. Wɔkyerɛ sɛ nnuru a etumi siw kokoram nkwammoaa nyin ano wɔ nhabannuru te sɛ broccoli, kabege, ne cauliflower mu. | Nsã: Nhwehwɛmu ahorow bi kyerɛ sɛ abusuabɔ bi da nsa ne nufu mu kokoram ntam. Afei nso, nsa yɛ calories ara kwa, na aduannuru kakraa bi na ɛwom anaasɛ enni mu koraa. |
| Protein a ɛwɔ nipadua mu:Nya protein fi atoko te sɛ atoko, chickpeas, peas, soya, ne green beans mu. Sɛ wudi nam a, paw akokɔ a ne ho nyɛ den ne mpataa. Wosusuw sɛ Omega-3 srade a ɛwɔ mpataa a srade wom te sɛ salmon ne tuna mu no boa ma kokoram nkwammoaa nyin ano. | Srade pii: Bɔ mmɔden sɛ worennya wo da biara da calories nyinaa mu bɛboro 30% mfi srade mu. |
| Nsu: Anyɛ yiye koraa no, nom nsu nkuruwa 8 da biara na ama woabɔ wo nipadua ho ban na nsu a ɛbɛtɔ wo. |
Ɔkwan bɛn so na wudi akisikuru ne ɔfe ho dwuma?
Akisikuru ne ɔfe yɛ nsunsuanso bɔne a ɛtaa ba wɔ chemo ne mframa a wɔde sa yare mu. Sɛ eyi renya wo so nkɛntɛnso a, sɔ saa nneɛma yi hwɛ.
- Mma nhyɛ wo ho sɛ nnidi: Nhyɛ wo ho sɛ nnidi bere a wote nka sɛ wo ho ayɛ wo yaw no. Bɔ mmɔden sɛ wobɛkwati sɛ wubedidi bɛyɛ nnɔnhwerew 4-8.
- Ma wo yafunu dwo: Nom nsu anaa tii kakra a ginger asinasin bi wom.
- Sɛ wofe wie a: Sɛ wofe wie a, ɛsɛ sɛ wode nsu ne aduannuru a ayera fi nipadua no mu no si ananmu. Wubetumi ama nipadua no anya nsu denam akokɔ soup, nhabannuru soup, anaa anonne a electrolytes wom a wobɛnom so .
- Di nkakrankakra: Sɛ́ anka wubedi pii prɛko pɛ no, di kakraa bi, bɛyɛ mpɛn 6-8 da biara.
- Hohoro w’ano: Fa nsu hohoro w’ano ansa na woadi ne bere a woadi awie. Eyi bɛboa ma woayi dɛ a ɛnyɛ dɛ a ɛwɔ w’anom no afi hɔ.
- Aduan a emu nyɛ duru : Di nnuan a emu nyɛ duru a srade nnim te sɛ krak, paanoo, ne aburow a ayow.
- Hwɛ yiye wɔ hua ho: Nnuan a hua a ano yɛ den wom betumi ama akisikuru ayɛ kɛse. Enti twe wo ho fi nnuan a ɛtete saa ho. Sɛ aduannoa hua ma wo ho yɛ wo yaw a, ka kyerɛ w’abusua muni anaa w’adamfo bi ma ɔmmoa wo mma wonoa aduan.
Dɛn na ɛsɛ sɛ yɛyɛ wɔ nsakrae a ɛba wɔ anom dɛ mu no ho?
Kokoram ayaresa betumi aka sɛnea wote nneɛma dɛ ne sɛnea wote hua. Ebia nnuan a na w’ani gye ho no yɛ dɛ anaasɛ ɛyɛ nea ɛyɛ hu. Nnipa pii bɔ amanneɛ sɛ aduan wɔ "dade dɛ."
Saa tebea yi betumi akɔ so adapɛn pii, anaa asram pii mpo, bere a wɔawie ayaresa no . Nneɛma bi a wubetumi ayɛ de agyina ano ni:
- Sɛ w’ani nnye aduan a wotaa di no ho a, sɔ nnuan ahorow hwɛ.
- Di aduan a emu nyɛ duru nnɔnhwerew kakraa bi ansa na wɔayɛ ayaresa.
- Sɛnea ɛbɛyɛ na woakwati dade dɛ no, fa plastic nkuku di dwuma sen sɛ wode dade nkuku bedi dwuma .
- Sɛ́ anka wubedi aduan a ɛyɛ hyew no, ma ɛnnwo kakra na di wɔ dan mu hyew mu.
- Esiane sɛ enni hua anaa dɛ a ano yɛ den nti, yɛ nnuaba a wɔde ayɛ aduan na nom.
Momma yenhyia ɔbrɛ a ayaresa de ba no
Protein, nsu, ne calories a ɛdɔɔso a wubenya no betumi aboa wo ma woakwati ɔbrɛ a ɛtra so a ɛba bere a wɔde sa yare no. Nanso sɛ ɛtɔ mmere bi a wote nka sɛ woabrɛ dodo sɛ wobɛnoa aduan anaa wubedidi a, nneɛma bi a ɛsɛ sɛ wosɔ hwɛ ni.
- Paw bere a eye sen biara wɔ da no mu: Di w’aduan titiriw bere a wowɔ ahoɔden kɛse no.
- Mpɛn pii di nnuan: Di nnuan a ahoɔden wom a ɛnyɛ den sɛ wubedi da mũ no nyinaa, te sɛ akutu, bankye a ɛyɛ ahabammono, yogurt asinasin, anaa kyiisi asinasin.
- Di kan siesie wo ho: Sɛ wo ho ye a, yɛ soup anaa broth a ɛbɛtra hɔ nna kakraa bi, fa sie nkuku nketewa mu wɔ frigye mu, na san yɛ hyew da a adagyew nnim.
- Nea wode besi ananmu: Sɛ wuntumi nni aduan a ɛyɛ dɛ a, nya biribi te sɛ anonne a ahoɔdennuru wom mmom.
Momma yɛnhwɛ aduan a ahobammɔ wom nso so.
Ayaresa te sɛ chemo ne radiation betumi ama wo nipadua no tumi a ɛko tia nyarewa, anaasɛ nipadua no mu tumi a ɛko tia nyarewa no ayɛ mmerɛw. Wɔ bere a ɛte sɛɛ mu no, sɛ wudi nnuan a asɛe na efĩ wom a, wubetumi ayare denneennen. Ɛno nti na ɛsɛ sɛ wohwɛ yiye kɛse wɔ aduan a ahobammɔ wom ho no.
Kae sɛ wo nipadua te sɛ akokoaa wɔ saa bere yi mu. Ɛsɛ sɛ wohwɛ yiye paa wɔ mmoawa ho.
- Fa samina hohoro wo nsa yiye ansa na woayɛ aduan ne bere a woasiesie awie no.
- Fa aduan sie frigye mu wɔ ɔhyew a ɛba fam sen digrii Celsius 4.
- Mfa nam anaa mpataa nnwow wɔ dan mu hyew mu. Fa microwave di dwuma anaa fa gu frigye no ase shelf so.
- Mfa nnuan a wɔayow no nhyɛ nwini mu bio da.
- Mma nnuan a nkesua, krim, anaa mayonnaise wom mfi frigye mu bɛboro dɔnhwerew biako.
- Hohoro nnuaba ne nhabannuru nyinaa yiye wɔ nsu a ɛreworo so ase, sɛ mpo wɔakyerɛw so sɛ "wɔadi kan ahohoro."
- Kwati sɛ wubedi nam a wɔannoa no yiye (ɛho yɛ na/ɛho yɛ na wɔ mfinimfini) ne nkesua a nsu a ɛreworo so wom.
So ɛfata sɛ wonom vitamin ne nnuru a wɔde ka aduan ho?
Aduan ne ɔkwan a eye sen biara a wobɛfa so anya aduannuru bere nyinaa. Nanso sɛ wuntumi nnidi yiye esiane ayaresa no mu nsunsuanso bɔne nti a, multivitamin betumi aboa ma woasiw aduannuru bi a enni mu ano.
Nanso, mfi ase nnom nnuru biara a wɔde ka aduan ho da a wunni kan nkɔ wo duruyɛfo nkyɛn. Bere a nnuru ahorow ɔhaha pii a wɔde ka aduan ho wɔ gua so no, emu bi betumi apira kɛse sen sɛ ɛbɛboa. Sɛ wonom vitamin ne mineral pii a, ebetumi nso asiw nnuru a wɔde sa yare anaa mframa a wɔde sa yare a etu mpɔn no kwan.
Kae sɛ wo duruyɛfo nkutoo na onim nea eye ma wo ankasa ne dodow a ɛfata a wode bɛma wo. Enti hwɛ hu sɛ wobɛkɔ ne nkyɛn ansa na wode biribiara adi dwuma.
Nkrasɛm a Wɔde Kɔ Fie
- Aduan pa ho hia na ama woakɔ so ayɛ den bere a wɔreyɛ kokoram ayaresa no.
- Paw abɔde mu nnuan te sɛ nnuaba, nhabannuru, ne aburow a wɔde bran ayɛ sen sɛ wobɛpaw nnuan a wɔayɛ no foforo.
- Akwan a ɛnyɛ den wɔ hɔ a wɔfa so di nneɛma bɔne te sɛ akisikuru ne aduan ho akɔnnɔ a wɔhwere ho dwuma. Di kakraa bi, mpɛn pii da biara.
- Hwɛ yiye paa wɔ aduan a ahobammɔ wom ho. Ɛsɛ sɛ wohwɛ yiye wɔ mmoawa ho efisɛ wo nipadua mu tumi a ɛko tia nyarewa no yɛ mmerɛw.
- Mfa vitamin anaa nnuru a wɔde ka aduan ho biara nni hɔ a wunni aduruyɛfo afotu. Wobetumi asiw ayaresa kwan.
- Sɛ wowɔ biribi a ɛhaw wo a, wo ne wo duruyɛfo nka w’aduan ho asɛm pefee.
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