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So srade pa betumi aboa ma obi anya akisikuru?
Yɛreka polyunsaturated fatty acids (PUFAs) ho asɛm. Bere a ebia eyi bɛyɛ te sɛ asɛmfua kɛse no, ahorow atitiriw abien na ɛwɔ hɔ: omega-3 ne omega-6 srade. N’abien nyinaa ho hia na ama yɛn nipadua no ayɛ adwuma yiye. Mprempren nhwehwɛmufo de wɔn adwene asi sɛnea omega-3 srade yi ka mmofra nkumaa a wɔn ho yɛ wɔn hyew no so titiriw.Enti, nnuan bɛn na omega-3 wom?
Nnuan bi a omega-3 pii wom ne:- Mpataa a wɔwɔ nsuonwini mu te sɛ salmon, mackerel, tuna, ne sardines (mpataa yi nso nya wɔn omega-3s fi nneɛma te sɛ atɛkyɛ a wodi mu).
- Flaxseeds a wɔde yɛ nneɛma
- Chia aba a wɔde yɛ
- Walnuts a wɔde yɛ aduan
Bobe ne Mediterranea Adidi
Ebia woate "Mediterraneafo aduan a wodi" no ho asɛm. Egyina aduan a nhabannuru, nnuaba, atoko, aburow a wɔayam, nnuaba, ngodua ngo, ne mpataa pii wom so. Nhwehwɛmu kɛse bi a wɔyɛe wɔ mmofra a wɔwɔ Greece supɔw Kreta so ho no daa no adi sɛ mmofra a wodii Mediterranea nnuan no ntaa nnya akisikuru te sɛ sare atiridii. Titiriw no, nhwehwɛmufo ahu sɛ nneɛma a ɛko tia ɔyare mmoawa a wohu wɔ bobe a wodua wɔ ɔmantam no mu mu no betumi aboa.Ɔfã foforo nso wɔ eyi ho. Ɛno ne mmoawa nketenkete a wɔwɔ yɛn dwensɔtwaa mu no ho asɛm . Susuw ho hwɛ, mmoawa pa wɔ yɛn dwensɔtwaa mu ne mmoawa bɔne nso. Saa abien yi kari pɛ ( gut microbiome ) ho hia yiye ma yɛn akwahosan.Jeffrey Deman, MD, a ɔwɔ Alaska Allergy, Asthma and Immunology Center ka sɛ: “Aduan a nnuan a wɔayɛ no yiye pii wom betumi asɛe mmoawa nketenkete a ɛwɔ dwensɔtwaa no mu a ɛkari pɛ, na ebetumi ama akisikuru ho sɛnkyerɛnne akɔ soro.” "Nanso, Mediterranea aduan ma mmoawa pa dodow a ɛwɔ dwensɔtwaa mu no yɛ kɛse. Ebia eyi yɛ ade biako nti a akisikuru ntaa mma saa aman no mu."
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Check Availability →So ɛwo ye ma akisikuru ampa?
Nnipa pii gye di sɛ ɛwo a wɔnom bɛboa ma akisikuru so atew. Nanso dɛn ne asɛm no ankasa? Ahyehyɛde bi a ɛne Ɔman Akwahosan Asoɛe a ɛwɔ United States wɔ abusuabɔ ka no pefee sɛ “nyansahu mu adanse biara nni hɔ a ɛkyerɛ sɛ ɛwo ma ahotɔ fi mmere mu akisikuru ho.” Wɔnyɛɛ nhwehwɛmu pii wɔ eyi ho. Ɛwom sɛ nhwehwɛmu nketewa abien ada no adi sɛ ebetumi ama obi anya ahotɔ kakra de, nanso ɛrentumi nyɛ yiye sɛ yebefi saa nhwehwɛmu ahorow no mu agyina pintinn. Nanso, nnuruyɛfo binom ka sɛ wɔn ayarefo no bi anya ahotɔ bere a wɔde ɛhɔnom ɛwo adi dwuma wɔ beae a wɔte no. Adwene a ɛwɔ eyi akyi ne sɛ, sɛ wudi ɛwo a ntɛtea ayɛ na woboaboa pollen koro no ara a ɛma wo ho yɛ wo hyew no ano a, nkakrankakra wo nipadua no de saa pollen no yɛ ne su. Ɛte sɛ nipadua no mu tumi a ɛko tia nyarewa. Wonnya nnim sɛ ebia nyansahu mu adanse ada eyi adi anaasɛ ɛnte saa. Sɛ wode ɛwo di dwuma a, fa kakraa bi pɛ . Esiane sɛ ɛyɛ asikre bi nso nti, eye sɛ wobɛto ano hye.Nea ɛho hia paa: Mma nkokoaa a wonnii afe biako ɛwo da. Ebetumi de tebea bi a ɛyɛ hu a wɔfrɛ no botulism aba.Sɛnea ɛbɛyɛ a ɛbɛyɛ mmerɛw sɛ wobɛkae nea yɛaka ho asɛm no, hwɛ pon yi.
| Aduan su | Nkɛntɛnso a ebetumi aba wɔ akisikuru so | Nsɛntitiriw a ɛho hia |
|---|---|---|
| Nnuan a omega-3 pii wom | Ebetumi atew ɔfe a ɛwɔ nipadua no mu so na ama asiane a ɛwɔ hɔ sɛ obi benya akisikuru no so atew. | Mpataa te sɛ salmon ne tuna, flaxseeds, walnuts. |
| Bobe (titiriw sɛ Mediterraneafo aduan fã) . | Ebia ne tumi a ɛko tia ɔyare mmoawa no bɛtew akisikuru te sɛ hay fever so. | Kyerɛ hia a aduan a nhabannuru ne nnuaba a ɛyɛ foforo pii wom ho hia. |
| Ɛwoɔ | Wɔnnya nyɛɛ ho adanse wɔ nyansahu mu. Ebia nnipa binom bɛte ahotɔ nka, nanso ɛnyɛ nea ɛyɛ nokware. | Kwati sɛ wode bɛma nkokoaa a wonnii afe biako koraa. Fa sika kakraa bi pɛ ma. |
Nkrasɛm a Wɔde Kɔ Fie
- Aduan a wodi nkutoo ntumi nsa akisikuru koraa, nanso nnuan bi betumi aboa ma yare no ho sɛnkyerɛnne a emu yɛ den no so atew.
- Nnuan a Omega-3 pii wom te sɛ mpataa ne flaxseed betumi atew ɔfe a ɛwɔ nipadua no mu so na ama obi ho atɔ no afi akisikuru ho.
- Aduan a nhabannuru ne nnuaba pii wom, te sɛ Mediterranea aduan , so wɔ mfaso ma awotwaa akwahosan na ebetumi nso aboa ma akisikuru so atew.
- Nyansahu mu adanse a emu yɛ den biara nni hɔ a ɛkyerɛ sɛ ɛwo ma akisikuru so tew. Kwati sɛ wode ɛwo bɛma nkokoaa a wonnii afe biako koraa.
- Bere nyinaa wo ne wo duruyɛfo nkasa mfa sɛnea wo ho yɛ wo hyew ho anaasɛ ansa na woayɛ nsakrae biara wɔ w’aduan mu.
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