So wotaa te nka nso sɛ gas ayɛ wo? Anaasɛ wote nka sɛ wo yafunu ayɛ ma? Ɛtɔ mmere bi a, wo yafunu yɛ wo yaw? Aduan mu haw ahorow te sɛ eyi abu so kɛse wɔ yɛn mu wɔ Sri Lanka. Aduan a yedi, yɛn adidi, eyinom nyinaa ka eyi tẽẽ. Enti ɛnnɛ, momma yɛnka sɛnea ɛsɛ sɛ obi a ɔwɔ ɔhaw a ɛte saa sesa n’adidi ne ɔnom ho asɛm.
Dɛn nti na yɛn yafunu yɛ yɛn yaw te sɛ eyi?
Nneɛma pii betumi ama eyi aba. Sɛ yɛbɛka no tiawa a, mpɛn pii no, mfomso ahorow bi a yedi wɔ yɛn asetra kwan mu na ɛde ba.
Susuw ho hwɛ, nnuan a wɔakyekyere ne anonne a asikre wom dodow ahe na yedi fi sotɔɔ mu? Na yɛredi nnuaba, nhabannuru, ne nhabannuru a ahoɔdennuru pii wom nso. Eyi nya yɛn aduan mu nhyehyɛe no dwumadi so nkɛntɛnso kɛse.
Nea ɛka ho no, adidi a ɛnteɛ bi nso yɛ nea enti a ɛte saa.
- Adidi a wɔde ahopere di: Aduan a wobɛmene a wonwe no yiye.
- Adidi a wubehuruw: Anɔpaduan ne awia aduan a wubehu na afei woadi aduan kɛse anadwo.
- Adidi nhyehyɛe a ɛnkɔ so daa: Adidi bere koro mu da biara.
Saa suban ahorow yi betumi ama ayɛ den ama yɛn aduan a yɛde di dwuma no sɛ ɛbɛyɛ n’adwuma yiye. Nanso asɛmpa no ne sɛ, sɛ yɛyɛ nsakrae bi wɔ yɛn adidi ne yɛn anom mu a, yebetumi adi ɔhaw ahorow yi pii so.
Nnuan ‘pa’ a eye ma aduan mu ntini
Okay, enti momma yɛnhwɛ nneɛma a eye ma yɛn yafunu na ɛsɛ sɛ wɔde ka yɛn aduan ho. Eyinom bɛboa ma wo aduan a wobɛyam no ayɛ mmerɛw.
Nnuaba ne nhabannuru
Fiber ne nsu a ɛwɔ saa nnuan yi mu no boa ma wosiw tebea horow te sɛ akisikuru ano na ɛma aduan a wɔyam nso yɛ mmerɛw.
| Nnuaba ahorow a eye | Nnuadewa ahorow a eye |
|---|---|
| Apɔw-mu-teɛteɛ, banana, avocado | Bean, karɔt, beet |
| Bobe, nsuonwini, papaya | Kukumba, broccoli, kabege |
| Mango, nsuo a ɛyɛ dɛ, kiwi | Spinach, akutu, ɛmo |
| Pears, plum a ayow (Prunes) . | Tomato, radishes, atoko a wɔde yɛ atoko |
Protein ne aburow a wɔde yɛ nneɛma
Protein a srade nnim ne aburow a wɔayam no ye ma wo yafunu yiye.
| Protein fibea pa | Nnuadewa pa |
|---|---|
| Nkwaa, mpataa, nam a ɛnyɛ den | Multigrain/Atoko paanoo |
| Akokɔ (wɔayi ne were), Tofu | Aburow a ɛyɛ bruu anaa aburow a wɔannoa |
| Atoko te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono | Awi a wɔayam no yiye pasta |
| Nnuadewa, atoko bɔta | Nnuadewa te sɛ oats ne buckwheat |
Nnuan a ɛsɛ sɛ yɛhwɛ yiye kakra wɔ ho
Te sɛ aduan pa no, nnuan bi wɔ hɔ a ebetumi ama yafunu ayɛ wo yaw. Ɛho nhia sɛ wugyae wɔn di koraa, nanso nyansa wom sɛ wobɛtew wɔn so kakra.
- Nnuan a srade wom ne nea wɔayam: Nnuan a wɔayam no mu dɔ (a wodi bere tiaa, nea wɔayam) gye bere tenten ansa na ayam, na ebetumi ama yafunu no ayɛ basaa.
- Nnuan a ɛyɛ nnuhwam: Nnuan a ɛyɛ nnuhwam pii betumi ama nnipa binom koma ayɛ wɔn yaw.
- Nnuan a asikre wom na ɛyɛ dɛ: Nneɛma te sɛ keeki, bisket, ne anonne a ɛyɛ dɛ betumi ama gas aba.
- Nnuan ne anonne a wɔde nsa ayɛ:Ɛyɛ papa sɛ wobɛtwe wo ho afi nnuan a wɔakyekyere a wɔayɛ ho adwuma ho sɛnea wubetumi biara.
Nea ɛho hia ne sɛ ɛnyɛ obiara nipadua na ɛyɛ pɛ. Ebia aduan a ɛyɛ ɔhaw ma obiako renyɛ ɔhaw mma ɔfoforo. Enti, ɛho hia sɛ wuhu nea wo boasetɔ a wunnya no yɛ.
Sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, akyinnye biara nni ho sɛ kɔ oduruyɛfo nkyɛn.
Sɛ wo yafunu mu yaw no ankɔ yiye ɛmfa ho sɛ woayɛ nsakrae wɔ w’aduan mu na woafa suban pa, anaasɛ wowɔ sɛnkyerɛnne ahorow a edidi so yi mu biara a, ɛho hia sɛ wokɔ wo duruyɛfo nkyɛn ntɛm . Ebia eyinom yɛ tebea bi a emu yɛ den kɛse ho sɛnkyerɛnne.
| Red Flag Nsɛnkyerɛnne a Ɛsɛ sɛ Wohwɛ So | |
|---|---|
| Su a ɛwɔ hɔ | Nkyerɛmu |
| Mogya a ɛwɔ nsu mu | Sɛ wo nsuo yɛ kɔkɔɔ anaa tuntum a mogya wom a. |
| Akisikuru anaa ɔfe a ɛkɔ so tra hɔ | Sɛ akisikuru ne ɔfe kɔ so nna pii a. |
| Mu duru a ɛso tew a wontumi nkyerɛkyerɛ mu | Sɛ wo mu duru so tew mpofirim a wommɔ mmɔden a. |
| Ɔbrɛ a ɛtra so a wɔtaa te nka | Sɛ wote nka bere nyinaa sɛ woabrɛ na wunni nkwa a ntease biara nnim a. |
Sɛ wowɔ sɛnkyerɛnne te sɛ eyinom a, mmɔ mmɔden sɛ wobɛsa wo ho yare denam intanɛt a wobɛhwehwɛ so. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛkɔ oduruyɛfo a ɔfata nkyɛn, ayɛ nhwehwɛmu a ɛho hia, na woahu nea ɛde ba ankasa.
Nkrasɛm a Wɔde Kɔ Fie
- Aduan a wudi no ka wo aduan mu haw ahorow no tẽẽ.
- Fa nnuaba, nhabannuru, ne aburow a ahoɔdennuru wom ka w’aduan ho.
- Tew nnuan a srade wom, asikre wom, nnuhwam wom, ne nnuan a wɔakyekyere so sɛnea wubetumi biara.
- Kem w’aduan yiye, di brɛoo, na fa yɛ wo su sɛ wubedi bere a ɛfata.
- Sɛ wowɔ sɛnkyerɛnne ahorow te sɛ mogya a ɛwɔ wo nsu mu, ɔfe a ɛkɔ so, anaasɛ wo mu duru a ɛso tew a wontumi nkyerɛkyerɛ mu a, akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn.
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