Obiara mpɛ sɛ ɔbɛka akisikuru ho asɛm, ɛnte saa? Nanso nokwarem no, yɛn nyinaa anya mu osuahu wɔ yɛn asetra mu bere bi. Ɛtɔ da bi a, ɛkɔ nna kakraa bi akyi, nanso wɔ nnipa binom fam no, ɛyɛ ɔhaw a ɛkɔ so daa. Enti sɛ worehyia yafunu mu haw a ɛte sɛɛ a, hu sɛ ɛnyɛ wo nkutoo na wowɔ. Mpɛn pii no, ɛnyɛ aniberesɛm, na nsakrae nketenkete kakraa bi a wobɛyɛ wɔ w’asetra mu no betumi aboa ma wo aduan mu nhyehyɛe no afi ase ayɛ adwuma yiye bio.
Dɛn nti na ɔkɔm de yɛn saa?
Ansa na yɛbɛte ɔkwan a yɛbɛfa so asiw eyi ano ase no, momma yenni kan nhwɛ sɛnea eyi ba. Sɛ yɛbɛka no tiawa a, bere a aduan a yedi no fa yɛn dwensɔtwaa mu no, nsu a ɛwɔ mu no kɔ nipadua no mu. Nea aka ne nea wɔde ma sɛ nsu a wɔde gu mu. Ntini a ɛwɔ yɛn akyi berɛmo mu no pia saa nsu a ɛwɔ yɛn akyi no kɔ akyi berɛmo no mu. Sɛ biribi nti akwantu yi yɛ brɛoo a, akyi berɛmo no twetwe nsu pii sen sɛnea ɛsɛ sɛ ɛyɛ. Afei nsuo no yɛ nwunu, ɛyɛ den te sɛ ɔbotan, na ɛyɛ den sɛ wobɛfa mu. Eyi ne nea yɛfrɛ no ‘akisikuru’.
Eyi nya nea ɛka eyi titiriw ne:
- Aduan a ahoɔdennuru nnim na ngo ne srade pii wom.
- Nsu a ɛdɔɔso a wɔnnom.
- Apɔw-mu-teɛteɛ a wɔnyɛ ne baabi a wɔbɛtra baabi akyɛ dodo.
- Nnuru bi (titiriw nnuru a wɔde kum ɛyaw, dade aduru).
- Di ɔpɛ a ɛwɔ hɔ sɛ wobɛkɔ aguaree no so sɛ wote nka mpo a.
- Nnuru a wɔde sa akisikuru a wɔde di dwuma ɔkwammɔne so a wɔkɔɔ so.
- Nsakrae a ɛba nkwaadɔm mu te sɛ bere a wɔyem no .
Fiber yɛ aduru kɛse a wɔde sa akisikuru.
Sɛ wo akisikuru no boro so kakra a, mfa ahopere nkɔ nnurutɔnbea hɔ nkɔfa aduru a wɔde yi wo ho. Nnipa dodow no ara nhia saa mma akisikuru a ɛfata. Mmom no, di kan hwɛ wo prɛte no. So worenya fiber a ɛdɔɔso?
Fiber yɛ afifide mu nnuan fã a yɛn nipadua ntumi nnye. Sɛ yedi nnuan a ahoɔdennuru pii wom a, ahoɔdennuru a ɛka ho no ka yɛn nsu mu, na ɛma ɛyɛ kɛse na ɛma ɛyɛ mmerɛw. Ɛsan nso ma aduan no di ntɛmntɛm na ɛboa ma aduan fa dwensɔtwaa mu ntɛmntɛm.
Afifide nnuan nyinaa, a nnuaba, nhabannuru, aburow a wɔayam, nnuaba, ne aba ka ho, wɔ fiber. Aduandi ho abenfo kamfo kyerɛ sɛ ɛsɛ sɛ mmea di fiber bɛyɛ gram 25 da biara , na mmarima nso di bɛyɛ gram 38 . Sɛ wodi mfe 50 a, dodow yi so tew kakra. Nanso nokwasɛm ne sɛ, yɛn mu dodow no ara di bɛyɛ gram 15 pɛ da biara. Enti, ɛnyɛ nwonwa sɛ yɛrenya yafunu a ahuru, ɛnte saa?
| Aduan a ahoɔdennuru pii wom | Fiber a ɛwɔ mu nyinaa (gram) . |
|---|---|
| Peas a wɔanoa kuruwa 1/2 | 9.5 g |
| Pear ketewa bi | 4.4 g |
| Ɛmo a ɛyɛ dɛ (a ne kɛse yɛ mfinimfini) . | 4.8 g |
| Apɔw-mu-teɛteɛ (a ne kɛse yɛ mfinimfini) . | 3.3 g |
| 1/4 kuruwa date | 3.6 g |
Adidi su ma aduan mu ntini a ɛyɛ papa
Nsakrae a ɛnyɛ den a wubetumi ayɛ wɔ w’aduan mu yi betumi aboa kɛse wɔ akisikuru a wubedi so no mu.
- Di nnuaba ne nhabannuru pii: Ɛho nhia sɛ wobɛkan fiber gram da biara. Mmom no, fa yɛ wo botae sɛ wubedi nnuaba bɛyɛ nkuruwa 2 ne nhabannuru nkuruwa 2 1/2 da biara. Sɛ́ anka wubedi French fries no, di salad. Kɔtɔ nhabannuru a wɔatwitwa (karɔt, kukuruku) fi sotɔɔ mu na fa nsu a srade nnim di. Fa nnuaba kɛntɛn sie fie bere nyinaa. Fa nnuaba a ayow a wɔatwitwa (date, raisins) gu nneɛma te sɛ oatmeal mu.
- Paw aburow a wɔayam: Sɛ́ anka wode paanoo, aburow fitaa, ne pasta a wɔde di dwuma daa bedi dwuma no, fa aburow kɔkɔɔ, quinoa, atoko, ne paanoo a wɔde awi ayɛ a bran pii wom ka w’aduan ho. Di popcorn mmom sen sɛ wubedi chips. Sɛ worepaw aburow a wode bɛyɛ anɔpaduan a, paw nea ahoɔdennuru bɛboro gram 5 wom wɔ aduan biara mu.
- Di atoko, atoko, ne bankye a ɛyɛ ahabammono pii: Sɛ́ anka wubedi nam no, fa atoko, atoko, anaa bankye a ɛyɛ ahabammono yɛ w’aduan titiriw da koro anaa nna abien dapɛn biara. Fa chickpeas a wɔanoa gu salad mu. Wubetumi nso adi eyinom wɔ soup mu.
- Nkokorafo no boaboa nhama no ano: Eyi ho hia yiye.Mfi ase nni fiber pii prɛko pɛ. Saa a wobɛyɛ no betumi ama obi ho ayɛ wo hyew na wayɛ gas . Enti gye dapɛn biako anaa nea ɛte saa fa nkakrankakra fa saa nnuan yi ka w’aduan ho. Ebegye bere kakra ansa na wo nipadua no atumi ayɛ nsakrae, enti nya abotare.
- Susuw Fiber Supplement ho: Sɛ worehyia ɔhaw wɔ fiber a ɛdɔɔso a wubenya afi w’aduan mu a, ebia fiber a wode bɛma wo no bɛboa. Nanso hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na wode eyinom adi dwuma, efisɛ ebetumi atew nnuru bi a worenom no so.
- Nom nsu pii: Sɛ worenya fiber pii afi aduan anaa nnuru a wɔde ka ho mu a, akyinnye biara nni ho sɛ ɛsɛ sɛ woma nsu a wonom nso yɛ kɛse. Fiber hia nsu na ama ayɛ adwuma yiye. Sɛ́ anka wobɛnom anonne a asikre wom ne nnuaba mu nsu no, sɔ hwɛ sɛ wobɛnom nsu, akutu, ne akutu nsu.
Apɔw-mu-teɛteɛ betumi aboa ma yafunu a ahonhon no afi hɔ.
Ɛnyɛ sɛ apɔw-mu-teɛteɛ ye ma wo nipadua no yiye nko, na mmom eye ma wo aduan mu nhyehyɛe nso. Sɛ woteɛteɛ w’apɔw mu a, ahoɔhare a aduan fa wo dwensɔtwaa mu no kɔ soro.
- Fi ase denam apɔw-mu-teɛteɛ bɛyɛ simma 20 nnafua 3 dapɛn biara so, na nkakrankakra kɔ soro kodu simma 30 nnafua 5 anaa nea ɛboro saa dapɛn biara. Nyansa wom sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe biara ase.
- Bere tiaa mu? Sɛ wuntumi nyɛ simma 30 bere koro mu a, nantew simma 10 mprɛnsa da biara. Ɛno so wɔ mfaso te sɛ nea wode simma 30 yɛ bere koro mu no ara pɛ.
Bere bɛn na ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn?
Mpɛn pii no, saa adidi pa ne apɔw-mu-teɛteɛ ahorow yi betumi aboa ma wɔasiesie ɔhaw no. Nanso, sɛ woayɛ saa nneɛma yi bɛyɛ adapɛn 3 na nsakrae biara amma a , wo ne wo duruyɛfo nkasa. Ebia ɔbɛkamfo aduru a wɔde sa akisikuru akyerɛ nna kakraa bi na aboa ma wo nhyehyɛe no ayɛ foforo.
Nanso sɛ wowɔ sɛnkyerɛnne ahorow a edidi so yi mu biara a, kɔ oduruyɛfo nkyɛn ntɛm ara: Sɛ mogya wɔ wo nsu mu, wo yafunu mu yɛ wo yaw kɛse, anaasɛ wo mu duru so tew mpofirim a wommɔ mmɔden a, hwɛ hu sɛ wobɛhwehwɛ aduruyɛfo afotu.
Nkrasɛm a Wɔde Kɔ Fie
- Akisikuru yɛ tebea a abu so yiye. Ɛho nhia sɛ yɛn ani wu.
- Nkakrankakra fa nhabannuru, nnuaba, ne aburow a ahoɔdennuru wom ka w’aduan ho.
- Sɛ woredi fiber pii a, ɛho hia sɛ wonom nsu a ɛdɔɔso.
- Apɔw-mu-teɛteɛ a ɛnyɛ den te sɛ nantew da biara da mpo betumi ama nsakrae kɛse aba.
- Sɛ woante ahotɔ biara nka bere a woasɔ saa nneɛma yi ahwɛ adapɛn kakraa bi akyi, anaasɛ wuhu sɛnkyerɛnne ahorow te sɛ mogya wɔ wo nsu mu, yafunu mu yaw kɛse, anaa wo mu duru a ɛso tew a, kɔ wo duruyɛfo nkyɛn ntɛm ara.
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