So wowɔ ɔhaw bi nso wɔ akisikuru ho? Momma yɛnka nnuan a ahoɔdennuru wom a ebetumi aboa wɔ eyi mu ho asɛm!

Yɛn nyinaa nya yafunu mu yaw bi, anaasɛ akisikuru, ɛtɔ mmere bi a, ɛnte saa? Eyi abu so yiye. Nanso sɛ ɛkɔ so adapɛn pii, anaasɛ wowɔ sɛnkyerɛnne afoforo a ɛhaw wo a, akyinnye biara nni ho sɛ eye sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu. Ɛtɔ mmere bi a, aduruyɛ mu tebea horow a emu yɛ den nso betumi de akisikuru a enni sabea aba. Nanso mpɛn pii no, yebetumi adi tebea yi so denam yɛn adidi su a yɛbɛsakra kakra na yɛde nnuan a ahoɔdennuru pii wom aka ho no so.

Sɛ yɛbɛka no tiawa a, dɛn ne saa nhama yi?

Fiber, anaa sɛnea yɛfrɛ no no , dietary fiber , yɛ afifide no fã a yɛn nipadua ntumi nnye nwie. Sɛ yɛbɛka no pɛpɛɛpɛ a, ɛyɛ carbohydrate bi a ɛwɔ afifide mu nnuan mu. Ɛkame ayɛ sɛ afifide mu aduan biara a wudi no wɔ fiber. Sɛ nhwɛso no, ɛdɔɔso wɔ nnuaba, nhabannuru, aburow, nnuaba, aba, ne atoko (te sɛ bankye ne peas) mu. Bio nso, ade a ɛyɛ ``(Chitin)`` a wohu wɔ mmoa te sɛ krak, ɔkɔre, ne shrimp abon mu nso yɛ nhama bi.

Nhama ahodoɔ mmienu na ɛwɔ hɔ - weinom ne dɛn?

Nhama ahorow atitiriw abien na ɛwɔ hɔ: nhama a ɛtumi nwura mu ne nhama a ɛtumi nwura mu.

1. Fiber a Ɛtumi Nwura Mu

Saa nhama yi tew wɔ nsu mu na ɛyɛ ade a ɛte sɛ gel wɔ yɛn dwensɔtwaa mu. Eyi boa ma yɛn aduan mu nneɛma kɔ brɛoo kakra. Ɛboa nso ma srade a ɛwɔ yɛn nipadua mu no so tew. Nhama a ɛtumi nwura mu dɔɔso wɔ nnuaba te sɛ oats, bankye, Brussels sprouts, ne pears mu.

2. Fiber a Ɛntumi Nwura Mu

Saa nhama yi nsɛe anaasɛ ɛntetew bere a ɛfa aduan mu no. Eyi kyerɛ sɛ wɔayi afi nipadua no mu wɔ ɔkwan koro no ara so sɛnea ɛhyɛn nipadua no mu no. Saa nhama yi de nneɛma pii ka nsu no ho. Ɛtwe nsu na ɛma nsu no yɛ mmerɛw, na ɛma ɛyɛ mmerɛw sɛ wobɛfa mu. Wohu nhama a entumi nwura mu wɔ nhaban momono (te sɛ akutu), nnuaba, aba, ne nnuaba a ayow mu.

Nanso kae sɛ fiber a wubedi nkutoo nnɔɔso. Ɛsɛ sɛ wonom nsu pii nso da mũ no nyinaa. Fiber twetwe nsu fi dwensɔtwaa mu. Enti sɛ woannom nsu a ɛdɔɔso a, nea ɛne no bɔ abira betumi asi. Wo nsu bɛyow na ayɛ den, na ɛno betumi ama akisikuru no ayɛ kɛse. Enti bɔ mmɔden sɛ anyɛ yiye koraa no wobɛnom nsu nkuruwa 8-10 da biara bere a woredi nnuan a ahoɔdennuru wom no.

Nnuan a ahoɔdennuru pii wom bɛn na ɛboa ma obi nya akisikuru?

Nnuan pii wɔ hɔ a ahoɔdennuru wom a ebetumi aboa ma wo dwensɔtwaa ayɛ adwuma yiye. Pon a ɛwɔ aseɛ ha no bɛma woanya adwene pa.

Fiber dodow ahe na wuhia da biara?

Nhwehwɛmu kyerɛ sɛ nnipa pii wɔ yɛn man yi mu nni fiber dodow a wohia da biara. Sɛ wɔkyekyem pɛpɛɛpɛ a, .

• Ɔbea a wadi mfe 31-50 hia fiber bɛyɛ gram 25 da biara.
• Ɔbarima a wadi mfe 31-50 hia fiber bɛyɛ gram 31 da biara.
• Wɔ ɔbea a wadi boro mfe 51 fam no , bɛyɛ gram 22 da biara dɔɔso, na wɔ ɔbarima fam no, bɛyɛ gram 28 .

Sɛ wufi ase di nnuan a ahoɔdennuru pii wom mpofirim a, ebia wo ho bɛkyere wo te sɛ yafunu mu yaw ne yafunu a ɛyɛ wo yaw. Enti eye sɛ wode fiber bɛka w’aduan ho nkakrankakra. Afei nso, sɛnea yɛadi kan aka no, mma wo werɛ mmfi sɛ wobɛnom nsu pii.

So prunes yɛ ano aduru a edi mũ?

Yiw, prunes yɛ abɔde mu ano aduru a agye din yiye a wɔde sa akisikuru. Yɛsan frɛ wɔn plum a ayow. Prunes kura ade bi a wɔfrɛ no `(Sorbitol)`. Saa `(Sorbitol)` yi yɛ biribi a ɛwɔ abɔde mu tumi a ɛma obi ho yɛ hyew. Ɛno kyerɛ sɛ ɛma ɛyɛ mmerɛw sɛ wobɛfa nsu mu. Nea ɛka ho no, nhama ahorow a ɛtumi nwura mu ne nea ɛntumi nwura a yɛadi kan aka ho asɛm no nyinaa wɔ prunes mu. Bɛyɛ kuruwa biako a wɔde prunes a ayow ayɛ no, fiber bɛyɛ gram 3 na ɛwom.

Sɛ w’ani nnye sɛ wubedi prunes a, wubetumi anom prune nsu nso. Nhwehwɛmu ahorow ada no adi sɛ prune nsu nso ma ahotɔ pa fi akisikuru mu.

Na sɛ wuntumi nnya fiber mfi aduan mu nso ɛ? (Nnuru a Wɔde Ka Fiber) .

Ɛyɛ papa bere nyinaa sɛ wubenya fiber afi aduan mu. Eyi te saa efisɛ ɛnyɛ fiber nko na ɛma nipadua no nya, na mmom ɛma nipadua no nya aduannuru afoforo pii, te sɛ vitamin ne minerals nso. Nanso, sɛ wuntumi nnya fiber a ɛdɔɔso mfi nnuan a ɛtete saa mu a, fiber a wɔde ma wɔ nnurutɔnbea ahorow bi wɔ hɔ.

• Isabgol (Psyllium husk): Eyi wɔ gua so wɔ din te sɛ ``(Metamucil)`` ase. Wobetumi de eyinom apete nsu mu na wɔanom.
• Methylcellulose: Eyi nso ma nsu mu duru yɛ kɛse, na ɛma ɛyɛ mmerɛw sɛ ɛbɛfa mu.
• Calcium polycarbophil: Eyi boa ma nsu a ɛyɛ mmerɛw na ɛma nsu yɛ den bere a obi anya akisikuru no.

Na sɛ akisikuru no ankɔ yiye wɔ fiber mpo mu nso ɛ?

Nnipa pii betumi agyae akisikuru denam wɔn a wɔbɛdan akɔ aduan a ahoɔdennuru pii wom so. Nanso wɔ nnipa binom fam no, ɛnyɛ saa. Ebia nnipa a wɔwɔ tebea horow te sɛ akisikuru a ɛkɔ brɛoo anaasɛ wɔn akyi berɛmo a ɛnyɛ adwuma yiye no rennya ahotɔ kɛse mfi fiber nkutoo mu.

Enti, sɛ nsakrae ba mpofirim na ɛho hia wɔ wo dwensɔtwaa mu, anaasɛ wowɔ sɛnkyerɛnne afoforo te sɛ yafunu mu yaw anaasɛ wo mu duru a ɛso tew a, ebetumi ayɛ aduruyɛ mu tebea bi a ɛda adi ho sɛnkyerɛnne. Wɔ tebea a ɛte saa mu no, akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn.