Momma yensua saa ‘nnuan a ɛyɛ nwonwa’ yi ho ade na ama w’amemene ayɛ mmerante na ayɛ apɔwmuden. (Nnuan a Ɛma Amemene no Yɛ Den) .

Bere a yɛrenyin no, yɛte nka sɛ ɛnyɛ yɛn nipadua nko na mmom yɛn nkae ne ɔkwan a yɛfa so susuw nneɛma ho nso sesa kakra, ɛnte saa? Ɛtɔ mmere bi a ebia wubesusuw sɛ, ‘Oo, me werɛ afi nneɛma pii mprempren.’ Nanso so wunim sɛ nnuan a yedi da biara da no bi betumi aboa ma yɛadi yɛn amemene no onyin so na ama ayɛ yiye te sɛ bere a na yɛyɛ mmofra no? Eyinom te sɛ apɔw-mu-teɛteɛ ma amemene no. Ɛnnɛ, momma yɛnka saa ‘aduan akɛse’ a eye ma amemene no bi ho asɛm.

Nnuaba ne nhabannuru a ɛma amemene no tumi kɛse

1. Blueberry ne nnuaba a ɛyɛ kɔkɔɔ

Nnuruyɛfo de aseresɛm frɛ eyinom ‘Brainberries’, a ɛkyerɛ ‘amemene mu nnuaba’. Nhwehwɛmu ada no adi sɛ nnuaba te sɛ blueberries bɔ amemene no ho ban fi oxidative stress , a ɛsɛe nkwammoaa no ho. Eyi betumi atew nkɛntɛnso a tebea horow a ɛma obi nkae ade te sɛ Alzheimer yare anaa adwenemhaw a ɛba bere a obi nyin no so.

Ɛwom sɛ ɛyɛ den kakra ma yɛn sɛ yebenya blueberries wɔ Sri Lanka de, nanso yɛwɔ nneɛma pa a yɛde besi ananmu mmom. Nnuaba a ɛyɛ kɔkɔɔ ne bruu te sɛ bobe a ɛyɛ kɔkɔɔ, dambala, madang, ne jam tuntum nso wɔ saa su yi. Sɛ yebetumi de nnuaba a ɛtete saa nsa kakraa bi aka yɛn aduan ho da biara da a, anka ɛbɛyɛ papa.

2. Avocado a wɔde yɛ nneɛma

Avocado yɛ aduaba a ɛsom bo te sɛ blueberries ma amemene akwahosan. Nnipa pii susuw sɛ srade pii wɔ avocado mu, na ɛyɛ nokware. Nanso srade a ɛyɛ monounsaturated ahyɛ wɔn ma . Eyi yɛ srade bi a ‘ɛyɛ papa’ a eye ma koma no na ɛboa ma mogya no kɔ yiye.

Avocado nso boa ma wɔhyɛ mogya mmoroso so. Mogya mmoroso yɛ ade titiriw a ɛma amemene no dwumadi so tew. Nanso esiane sɛ ahoɔdennuru pii wom kakra nti, ɛbɛyɛ papa sɛ wode bɛyɛ avocado biako anaa fã bɛka w’aduan ho da biara.

3. Granate akutu

Granate akutu yɛ aduaba a nnuru a ano yɛ den a ɛko tia ɔyare mmoawa ahyɛ mu ma . Sɛ yɛbɛka no tiawa a, saa nneɛma a ɛko tia ɔyare mmoawa yi te sɛ asraafo a wɔsen biara a wɔbɔ amemene no ho ban fi free radicals , a ɛyɛ adwuma te sɛ nkannare na ɛsɛe yɛn nipadua mu nkwammoaa ho. Amemene no yɛ akwaa a ɛyɛ mmerɛw sɛ saa free radicals yi sɛe no mu biako.

Sɛ wonom granate akutu nsu a, ɛbɛyɛ papa sɛ wobɛyɛ no wɔ fie, efisɛ ebia asikre bɛka nea wɔatɔ wɔ sotɔɔ mu no mu. Granate akutu nsu kakra a wɔde nsu afra mu a wobɛnom da biara no dɔɔso.

Amemene mu ahoɔden a efi srade, nnuaba, ne aburow mu

4. Mpataa a Srade Wɔ Mu

Wɔfrɛ mpataa a ɛwɔ po a emu dɔ mu te sɛ salmon, mackerel, sardines, herring, ne herringAduan a srade a ɛho hia a omega-3 wom. Saa omega-3 ahorow yi ho hia na ama amemene mu nkwammoaa atumi ayɛ adwuma yiye. Wɔhwɛ ahurututu a ɛyɛ anifere a ɛba amemene no mu no so mpo. Sɛ wubetumi de apataa a srade wom bi aka w’aduan ho mprenu anaa mprɛnsa dapɛn biara a, ɛyɛ sika kɛse a wode bɛto w’amemene mu.

5. Nnuadewa ne Aba

Nnuadewa te sɛ akutu, atoko, almond, walnut, akutu aba, owia aba, sesame aba, ne flax aba yɛ vitamin E fibea pa.Nhwehwɛmu ada no adi sɛ nnipa a wɔwɔ vitamin E pii no nkae pii bere a wɔrenyin no.

Eyinom a wubedi akyi no, sɛ woyɛ no biribi te sɛ atoko bɔta a, eye ma wo nso. Nanso sɛ wopaw nnuaba a nkyene nnim sen nea nkyene wom a, eye ma w’akwahosan mpo. Saa nnuaba yi bɛyɛ nsa biako a wubedi da biara no dɔɔso.

6. Nnuadewa a Wɔayam

Nnuan te sɛ aburow a ɛyɛ bruu, oats, buckwheat, barley, ne paanoo a wɔde aburow ayɛ no brɛ asiane a ɛwɔ hɔ sɛ obi benya komayare no ase. Sɛnea yɛadi kan aka no, sɛ koma no wɔ apɔwmuden a, amemene no nso wɔ apɔwmuden. Efisɛ amemene no nya mogya a ehia.

Saa aburow yi nso boa ma asikre dodow, anaa glucose dodow a ɛwɔ mogya mu no kɔ so yɛ den. Amemene no te sɛ kar engine. Ehia sɛ wɔde pɛtro, anaa glucose ma bere nyinaa. Esiane sɛ amemene no ntumi nkora glucose so nti, ɛde ne ho to ahoɔden a ɛkɔ so fi mogya no mu so. Aburow a wɔayam no yiye ma wonya saa ahoɔden a egyina pintinn no.

7. Nnuan a wɔde yɛ bankye

Atoko te sɛ atoko, akutu, mung bankye, atoko, ne bankye nso ye ma amemene no yiye. Te sɛ aburow a wɔayam no, eyinom boa ma mogya mu glucose dodow gyina hɔ pintinn. Enti, amemene no nya ahoɔden a ehia bere nyinaa. Eyinom nso bo nyɛ den na ɛnyɛ den sɛ wobenya. Fa eyinom bɛyɛ kuruwa fã ka w’aduan ho da biara.

Momma yɛmfa anigye bi mma amemene no aduan

8. Tii a Wɔayɛ no Foforo

Sɛ wonom tii a ɛyɛ hyew a wɔayɛ no foforo nkuruwa abien kosi abiɛsa da biara a, ebetumi ayɛ anwonwade ama w’amemene. Caffeine kakraa bi a ɛwɔ tii mu no boa ma adwene no dwo, ɛma obi kae ade yiye, na ɛma adwene no yɛ kɛse. Nnuru a ano yɛ den a ɛko tia ɔyare mmoawa a wɔfrɛ no catechins , a ɛno nso boa ma mogya no kɔ nipadua no mu yiye nso wɔ tii mu.

Nanso kae sɛ tii a wɔayɛ no foforo nkutoo na wonya saa su yi. ‘Iced tea’ a wɔde ahyɛ toa mu anaa tii a wɔde powder ayɛ no mma mfaso horow yi mma. Yɛn tii a yɛde tii nhaban yɛ daa no dɔɔso sen eyi.

9. Chocolate a Ɛyɛ Tum

Nea etwa to no, momma yɛnka biribi a obiara ani gye ho ho asɛm. Chocolate tuntum ye ma amemene no yiye. Nanso eyi nyɛ nufusu chocolate ho asɛm, na mmom ɛfa chocolate tuntum a kokoo dodow a ɛkɔ soro (70% anaa nea ɛboro saa) ne dɛ a ɛyɛ nwononwono ho.

Nnuru a ano yɛ den a ɛko tia ɔyare mmoawa wɔ mu. Abɔde mu nneɛma a ɛkanyan adwene a ɛboa ma adwene no dwo te sɛ caffeine kakraa bi nso wɔ mu. Nea ɛho hia sen biara no, chocolate tuntum kanyan endorphins , yɛn nipadua no abɔde mu nnuru a ɛma yɛte nka sɛ yɛte nka no yiye.

Wɔ saa aduan yi akyi no, nna a ɛfata, apɔw-mu-teɛteɛ da biara da, ne w’adwene a wobɛma ayɛ adwuma (te sɛ nhoma akenkan, ahodwiriwde ahorow a wubedi) nso ho hia kɛse ma amemene no akwahosan. Nyansa wom sɛ wo ne wo duruyɛfo bɛkasa sɛ wowɔ ayaresa tebea bi anaasɛ ansa na wobɛyɛ nsakrae kɛse biara wɔ w’aduan mu.