Kɔkɔɔ, kɔkɔɔ, ahabammono, kɔkɔɔ, pink, fitaa - kɔla fɛfɛ aduan

Ná ɛyɛ Yawda anɔpa a ɛyɛ anigye, na owia rehyerɛn. Tii a ɛyɛ hyew a wɔnom anɔpa no hua hyɛɛ me ayaresabea dan mu ma, na ɛmaa me ho tɔɔ me kɛse. Bere a mehwɛɛ ayarefo a wɔba da biara da din no, mihuu Nimali din. Nimali yɛ ofiehwɛfo a odwen n’abusua akwahosan ne aduannuru ho bere nyinaa na ɔtaa ba me nkyɛn hwehwɛ afotu.

Nimali de ne serew a ɔtaa yɛ no baa ayaresabea hɔ, nanso na dadwen bi wɔ n’ani so. Ɔtraa akongua a ɛwɔ m’anim no so, na okura ne nhoma ketewa a ɔkyerɛw nsɛm wom no.

"Anɔpa pa, Oduruyɛfo Priya," ɔkaa no brɛoo. "Merebɔ mmɔden biara sɛ mɛma yɛn abusua no nnuan a ahoɔden wom nnansa yi. Nanso ɛnyɛ mmerɛw, Oduruyɛfo. Mmofra no susuw sɛ nnuan ahorow nyinaa yɛ mfonoe. Mabrɛ nso sɛ mɛnoa ade koro no ara da biara."

Meserewee na memaa no awerɛhyem na mekae sɛ, "Nimali, eyi yɛ ɔhaw a awofo pii hyia, ɛnyɛ wo nkutoo. Nanso aduan a ahoɔden wom nkyerɛ aduan a ɛyɛ mfonoe. Yebetumi ayɛ nnuan a ɛyɛ kɔla, ɛyɛ dɛ, na ɛyɛ fɛ na yɛahyɛ mmofra nkuran ma wɔadi. Ɛnnɛ, yɛbɛka sɛnea wɔyɛ nyankontɔn aduan (Eat the Rainbow) a nyankontɔn kɔla ahyɛ mu ma ho asɛm."

Dɛn nti na aduan pa ho hia yɛn?

Aduan pa a wobedi no nyɛ sɛ wobɛbɔ wo ho ban afi nyarewa ho kɛkɛ. Ɛma yɛn nipadua nya ahoɔden ankasa a ehia da biara da. Aduan pa a wodi no ma dwumadi yɛ kɛse da mũ no nyinaa, adwene mu da hɔ, na ɛma obi nya adwene mu yiyedi.

"Nimali, kae. Aduan a ahoɔden wom nyɛ sɛ wobɛma ɔkɔm de wo ho denam nnuan a wobɛbara so. Ɛyɛ nnuan a ɛyɛ dɛ na ahoɔden wom a wobɛpaw a ɛfata yɛn nipadua kɛkɛ," mekyerɛkyerɛɛ mu.

Nnuaba ne nhabannuru anum da biara (5 Da biara) .

Wiase Nyinaa Akwahosan Ahyehyɛde (WHO) ne nnuruyɛ ho abenfo kamfo kyerɛ sɛ anyɛ yiye koraa no yɛmfa nnuaba ne nhabannuru 5 (bɛyɛ gram 400) nka yɛn aduan ho da biara na ama yɛanya asetra a ahoɔden wom.

Nimali ani trɛwee wɔ ahodwiriw mu na obisaa. "Mpɛn anum? Ɛte sɛ nea ɛno dɔɔso kakra, ɛnte saa, Oduruyɛfo?"

"Ebia ɛbɛyɛ te sɛ nea ɛte saa wɔ nea edi kan a wobɛhwɛ mu, nanso nokwarem no ɛyɛ mmerɛw koraa sɛ yɛyɛ ho nhyehyɛe a," mekae. Fiber, vitamin, ne nneɛma a ɛko tia ɔyare mmoawa a ɛwɔ nnuaba ne nhabannuru mu no boa ma wɔsɛe free radicals a ɛwɔ nipadua no mu a ɛde nyarewa a enni sabea ba.

Akwan a ɛnyɛ den a wobɛfa so awie da biara da afã horow 5 ni:

• Nnuaba a wode bɛyɛ anɔpaduan: Fa banana, papaya, anaa guava asinasin bi ka w’anɔpaduan ho.
• Nnuan a Ɛma Apɔwmuden: Sɛ́ anka wobɛnom anonne a asikre wom anaa bisket awia anaa anwummere no, di kukuruku a wɔayam, ananse, anaa papaya asinasin bi.
• Aduan titiriw: Fa nhaban momono te sɛ gotu kola, kankung, anaa nhabannuru salad a wɔayɛ no foforo ka w’awia aduan ho.
• Fa w’aduan gu ahorow: Sɛ́ anka wubedi nhabannuru biako pɛ no, siesie nhabannuru ahorow pii te sɛ bankye ne karɔt ka atoko ho.

🌈 Nsukyenee kɔla ne wɔn mfasoɔ (Di Nyankontɔn) .

Nnuan a yedi no kɔla ahorow kyerɛ aduannuru ahorow a ɛwɔ mu (Phytonutrients):

1. Blue & Purple a ɛyɛ kɔkɔɔ

• Aduan: Eggplant a ɛyɛ kɔkɔɔ, bankye a ɛyɛ kɔkɔɔ, jamun, bobe a ɛyɛ kɔkɔɔ, blueberries.
• Nneɛma a ɛwɔ mu: Ɛma amemene no kae ade yiye, esiw ɔyare mmoawa a ɛba obi a ɔte nsu mu ano, na ɛtew asiane a ɛwɔ hɔ sɛ obi benya komayare ne kokoram no so.

2. Nneɛma a ɛyɛ ahabammono

• Aduan: Gotu Kola, akutu, bok choy, bok choy, bankye, broccoli.
• Nneɛma a ɛwɔ mu: Ɛma aniwa hu ade yiye, ɛhyɛ nnompe ne sẽ den, na ɛhyɛ nipadua no mu tumi a ɛko tia nyarewa no mu den.

3. Aborɔfo

• Aduan: Ayɛyɛde fitaa, ayɛyɛde kɔkɔɔ, akutu a ɛyɛ nwononwono, kohlrabi, banana, nsenia, radish.
• Nneɛma a ɛwɔ mu: Ɛhwɛ srade bɔne a ɛwɔ mogya mu no so, ɛma koma no yɛ adwuma yiye, na ɛboa ma mogya mmoroso so.

4. Kɔkɔɔ

• Aduan: Tomato, akutu, apɔw-mu-teɛteɛ kɔkɔɔ, strawberry.
• Mfaso a ɛwɔ so: Ɛbɔ honam ani akwahosan ho ban, ɛma koma no nya akwahosan pa, na ɛmma obi ntumi nkae ade.

5. Kɔkɔɔ & Akutu

• Aduan: Karɔt, akutu, ɛmo kɔkɔɔ, mango, papaya, akutu, ananse.
• Nneɛma a ɛwɔ mu: Vitamin A pii wom, na esiw anifurae anadwo, ɛma honam ani hyerɛn, na ɛboa ma nipadua mu nkwammoaa siesie.

🚨 Red Flags a ɛkyerɛ nyarewa a ebia ɛnam adidi a ɛnyɛ papa a wɔde di dwuma bere tenten so na ɛba

Aduan pa a wonnya ne nnuan a wɔde nsa ayɛ a wodi boro so no betumi de akwahosan ho tebea horow a emu yɛ den a edidi so yi aba bere tenten:

• Kɛse mmoroso: Nipadua mu duru a ɛkɔ soro wɔ ɔkwan a ɛnteɛ so esiane nnuan a ahoɔdennuru pii ne asikre wom nti.
• Asikreyare a ɛto so abien: Insulin dwumadi a entumi nyɛ adwuma yiye wɔ nipadua no mu esiane aduan pa a wonni ne apɔw-mu-teɛteɛ a wɔnyɛ nti.
• Berɛbo a srade a ɛnyɛ nsa (NASH): Mmerɛbo a entumi nyɛ adwuma yiye esiane srade a ɛboaboa ano dodo wɔ mmerɛbo no mu esiane aduan pa a wonnya nti, bere mpo a nsa nni hɔ no.
• Komayare ne mogya mmoroso: Mogya ntini a esiw esiane srade ne nkyene a epira a ɛkɔ soro wɔ nipadua no mu nti.

Aduan Ho Nkyerɛwde a Wɔkenkan

Nimali, sɛ yɛyɛ yɛn su sɛ yɛbɛkenkan nsɛm a wɔakyerɛw wɔ nnuan a wɔakyekyere a yɛtɔ fi sotɔɔ mu no so a, yebetumi apaw nneɛma a ahoɔden wom:

1. Nneɛma a Wɔde Di Dwuma: Nea edi kan no, hwɛ sɛ aduannuru ho nsɛm a ɛwɔ ade a wɔde ahyɛ mu no yɛ nea wɔde ma no nyinaa anaasɛ nea wɔde ma biako anaa.
2. Calories: Hwɛ calories dodow a wo nipadua nya fi aduan biako mu.
3. 3. .Srade a Ɛwɔ Mu:

• Srade a Ɛsua: Ɛsɛ sɛ gram 3 anaa nea ennu saa wɔ gram 100 biara mu.
• Srade a Ɛdɔɔso: Kwati sɛ wode bedi dwuma sɛ ɛwɔ bɛboro gram 17.5 wɔ gram 100 biara mu a.

4. Sodium dodow: Sɛ obi di sodium bɛboro miligram 2000 da biara a, epira nipadua no. Paw nneɛma a sodium dodow nnu gram 0.3 wɔ gram 100 biara mu wɔ krataa no so.
5. Asikre a Wɔde Ka Ho: Paw nneɛma a asikre a wɔde aka ho kakraa bi, efisɛ eyi ne ade a epira nipadua no kɛse.

Nea Wobɛyɛ & Nea Ɛnsɛ sɛ Woyɛ

Nyansahu mu nsɛm a wonya fi mu (Nsɛm a wɔde gyinaa so) .

• 📚 5 Da Biara - NHS
• 📚 So Ɛsɛ sɛ ‘Yɛdi Nyankontɔn’? An Umbrella Review of Health Nsunsuansoɔ a ɛwɔ Kɔla Bioactive Pigments a ɛwɔ Nnuaba ne Nnuadewa mu - PMC