Wunim sɛnea nneɛma a yedi na yɛnom no ka yɛn akwahosan kɛse . Nokwarem no, nyarewa a emu yɛ den bi wɔ hɔ a sɛ yɛkɔ so kura yɛn adidi mu yiye a, yebetumi asiw ano kɛse. Ɛnnɛ yɛrebɛka yareɛ baako a ɛyɛ hu saa ho asɛm, a ɛne kokoram a ɛwɔ dwensɔtwaa kɛseɛ ne akyi berɛmo mu, anaasɛ wɔ aduruyɛ mu no `(Colorectal Cancer)`. Momma yɛnka nneɛma a ɛsɛ sɛ yɛde ka yɛn aduan ho ne nneɛma a ɛsɛ sɛ yeyi fi hɔ na yɛasiw eyi ano no ho asɛm wɔ asomdwoe mu.
Abusuabɔ bɛn na ɛda srade ne kokoram a ɛwɔ akyi berɛmo mu ntam?
Wɔahu sɛ srade a ɛwɔ nnuan a yedi mu, titiriw srade a ɛyɛ den a efi nam kɔkɔɔ ne nam a wɔayɛ mu nsakrae mu no betumi ama yɛanya kokoram wɔ akyi berɛmo mu.
Susuw ho hwɛ, sɛ yedi aduan a srade pii wom a, yɛn aduan mu nneɛma ma ade bi fi hɔ a ɛboa ma srade mu paapae. Wɔfrɛ eyinom sɛ bile acid. Sɛ eyinom kɔ yɛn dwensɔtwaa mu, titiriw yɛn dwensɔtwaa mu a, ebetumi adan bile acid a ɛto so abien. Saa bile acid a ɛto so abien yi betumi ama akisikuru anyin wɔ nkwammoaa a ɛwɔ dwensɔtwaa no afasu mu no mu. Eyi kyerɛ sɛ dodow a yedi srade pii, titiriw mmoa srade no, dodow no ara na asiane yi yɛ kɛse.
Yɛn nnamfonom frɛɛ antioxidants
Afei yɛbɛka superhero foforo a ɔko tia kokoram ho asɛm. Ɛno ne nneɛma a ɛko tia ɔyare mmoawa. Sɛ yɛbɛka no tiawa a, nneɛma a ɛko tia ɔyare mmoawa te sɛ yɛn nipadua no ahobammɔ mfiri. Wɔbɔ yɛn ho ban fi nneɛma a epira a wɔfrɛ no "free radicals" a ɛsɛe yɛn nipadua mu nkwammoaa ho.
Dɛn ne `(Free radicals)`? Nkwammoaa biara a ɛwɔ yɛn nipadua mu de mframa pa di dwuma bere a yɛrehome no. Wɔhyehyɛ saa free radicals yi sɛ ade a efi saa adeyɛ no mu ba. Wɔsɛe yɛn nkwammoaa wɔ ɔkwan bi so te sɛ dade a ayɛ nkannare anaa bɔta a ɛyɛ nwunu. Wɔfrɛ saa adeyɛ yi `(Oxidation)`. Ɛboa ma obi nya komayare, atiridiinini, onyin, ne ɔyare mmoawa.
Yɛn nipadua mu nkwammoaa wɔ abɔde mu tumi a ɛde siesie nneɛma a asɛe yi. Nanso sɛ yedi nnuan a nneɛma a ɛko tia ɔyare mmoawa pii wom a, ahobammɔ yi mu yɛ den.
Nea ɛho hia sen biara no, nhwehwɛmu ahorow ada no adi sɛ nnuru a ekum ɔyare mmoawa a wubenya afi aduan mu no tu mpɔn sen sɛ wobɛnom sɛ aduan a wɔde ka aduan ho.
Nnuan bɛn na nneɛma a ɛko tia ɔyare mmoawa pii wom?
- Nneɛma te sɛ carotene, beta-carotene, ne lutein.
- Vitamin C ne Vitamin E.
- Wɔtaa hu eyinom wɔ nnuaba a wɔayɛ no foforo, nhabannuru, ne tii ahorow bi mu. Eyi kyerɛ sɛ ɛyɛ adwene pa sɛ wode nhabannuru ne nnuaba a ɛyɛ kɔla ahorow bɛka w’aduan ho.
Vitamin ne mineral afoforo a ɛho hia
Momma yensua folic acid ho ade.
Nhwehwɛmu ahorow bi kyerɛ sɛ ebia folic acid bɛboa ma wɔako atia kokoram. Nanso, nhwehwɛmu afoforo kyerɛ sɛ ebetumi ama asiane a ɛwɔ hɔ sɛ obi benya kokoram ahorow bi no ayɛ kɛse. Enti, nhwehwɛmu pii ho hia wɔ eyi ho. Nanso, folic acid ho hia na ama yɛatumi ayɛ nkwammoaa foforo wɔ yɛn nipadua mu na ama mogya mu nkwammoaa kɔkɔɔ no atra apɔw.
Nneɛma a eye sen biara a wonya fi mu ne nnuaba a wɔfrɛ no citrus te sɛ borɔdɔma ne tangerine, ne nhabannuru a ɛyɛ ahabammono tuntum te sɛ akutu.
Nanso kae sɛ wonnya nkyerɛe sɛ folic acid a wɔnom no brɛ kokoram ho asiane ase. Nhwehwɛmu ahorow bi kyerɛ sɛ ebetumi ama asiane no akɔ soro kakra mpo. Enti, gye sɛ wo duruyɛfo tu fo sɛ ɛnte saa , nyansa wom sɛ wubenya wo folic acid afi aduan mu sen sɛ wobɛnom nnuru a wɔde ka aduan ho.
Calcium ne Vitamin D a ɛwɔ nipadua no mu
Yɛn nyinaa nim sɛ saa abien yi hyɛ yɛn nnompe mu den, nanso nhwehwɛmu foforo kyerɛ sɛ ebia ɛbɛboa nso ma yɛako atia kokoram a ɛwɔ akyi berɛmo mu.
| Aduannuru a ɛma ahoɔden | Nnuan a pii wom |
|---|---|
| Calcium a ɛwɔ nipadua no mu | Nnuadewa a ɛyɛ ahabammono tuntum te sɛ nufusu, kyiisi, yogurt, salmon, sardines, kale, ne sinapi ahabammono. |
| Vitamin D a ɛwɔ nipadua no mu | Salmon, sardines, nantwi nufusu a wɔde vitamin D ahyɛ mu den, nkesua a wɔayam, akokɔ mmerɛbo, ne nea eye sen biara ne owia hann (bɛyɛ simma 20 ansa na anɔpa 10 adu ne awia 3 akyi). |
Fiber ne wo dwensɔtwaa
Wɔde bere tenten abu fiber, anaa sɛnea yɛfrɛ no no sɛ akode a tumi wom a wɔde ko tia kokoram. Ɛwom sɛ nhwehwɛmu ahorow a adi afra wɔ sɛ ebia esiw kokoram a ɛwɔ akyi berɛmo mu ano anaasɛ ɛnte saa ho de, nanso adanse pa wɔ hɔ a ɛkyerɛ sɛ aduan a ahoɔdennuru pii wom a wodi no ma akwahosan nyinaa tu mpɔn.Fiber siw akisikuru ano na ɛboa ma dwensɔtwaa no kɔ so yɛ adwuma yiye.
Fiber fibea a eye sen biara:
- Aburow a wɔayam ne paanoo a wɔde ayɛ (aburow a wɔayam, oats, aburow a wɔayam).
- Prunes, nnuaba a wɔde yɛ nnuaba.
- Atoko te sɛ bankye, peas, ne lentils.
- Nnuaba ne nhabannuru a wɔayɛ no foforo.
Sɛ ɛyɛ den ma wo sɛ wubenya fiber a ɛdɔɔso afi w’aduan mu a, wubetumi anom fiber a wɔde ma. Nanso kae sɛ, sɛ wode fiber ka w’aduan ho a, fa ka ho nkakrankakra. Sɛ wodidi pii prɛko pɛ a, ebetumi ama wo ho ayɛ wo hyew na woayɛ yaw. Afei nso, nom nsu pii.
Tumi a Ahintaw a Afifide Wɔ - Phytochemicals
Eyinom yɛ ade foforo koraa a wɔahu. ``Phytochemicals`` yɛ nneɛma a ɛnyɛ aduannuru a ɛwɔ afifide mu nnuan mu a ebetumi aboa ma wɔako atia kokoram. Sɛ nhwɛso no, ``Flavonoids`` ne ``Polyphenols``. Eyinom wɔ afifide mu nnuan ahorow mu, a tomato, akutu, nnuaba, ɛmo, karɔt, broccoli, kabege, ne soyabean ka ho. Ɛno nti na ɛho hia sɛ wode nnuaba ne nhabannuru a ɛyɛ kɔla hyɛ wo prɛte ma no.
Nkrasɛm a Wɔde Kɔ Fie
- Ma w’aduan dodow no ara nyɛ afifide, a ɛkyerɛ nhabannuru, nnuaba, aburow, ne nnuaba.
- Sɛ woredi nneɛma te sɛ paanoo ne aburow a, paw nnuan a wɔde aburow ayɛ sen sɛ wubedi abodoo fitaa ne aburow fitaa.
- Akyinnye biara nni ho sɛ to nam kɔkɔɔ (te sɛ nantwinam, mprako nam) ne nam a wɔayɛ te sɛ soseji ne bacon a wubedi ano hye.
- Yɛ apɔw-mu-teɛteɛ. Kura mu duru a ɛfata a ɛfata wo nipadua mu.
- To nsa a wonom ano hye.
- Bɔ mmɔden sɛ wubenya wo vitamin ne mineral ahorow afi abɔde mu nnuan mu sen sɛ wobɛnom nnuru a wɔde ka aduan ho. Sɛ worefi ase de nnuru biara a wɔde ka wo ho a, hwɛ hu sɛ wubebisa wo duruyɛfo.
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