Yɛn nyinaa nim sɛnea aduan pa ne aduan pa ho hia na ama yɛatwe yɛn ho afi nyarewa pii te sɛ asikreyare ne mogya mmoroso ho. Nanso so wunim sɛ yɛn aduan nso betumi adi dwuma kɛse wɔ yare a emu yɛ den te sɛ kokoram a ɛwɔ akyi berɛmo mu a yesiw ano no mu? Wɔ asɛm yi mu no, yɛbɛka saa asɛm no ho asɛm. Ma yɛnhwɛ sɛnea yebetumi adan yɛn aduan ayɛ akode wɔ kokoram a yɛko tia no mu.
So nnuan a srade wom, titiriw nam kɔkɔɔ a wodi no nya eyi so nkɛntɛnso?
Yiw, nokware bi wɔ saa asɛm yi mu. Nam kɔkɔɔ (te sɛ nantwinam ne mprako nam) ne nam a wɔayɛ ho adwuma te sɛ soseji, nam a wɔayam, ne bacon a wodi daa no betumi ama asiane a ɛwɔ hɔ sɛ obi benya kokoram wɔ akyi berɛmo mu no ayɛ kɛse.
Sɛ yɛbɛka no tiawa a, sɛ yedi nnuan a srade wom a, yɛn nipadua no yi nneɛma bi a wɔfrɛ no bile acid kɔ aduan mu ma ɛboa ma srade no yam. Eyi yɛ ade a ɛfata. Nanso bere a yedi srade pii no, bile acid dodow nso kɔ soro. Sɛ bile acid a ɛboro so yi du akyi berɛmo no mu a, ebetumi adan nneɛma afoforo a epira a ebetumi aboa ma kokoram nkwammoaa anyin. Enti, ɛho hia paa sɛ wodi nnuan a srade wom so, titiriw nea mmoa srade pii wom no.
Tumi kɛse a ɛwɔ nnuru a ekum ɔyare mmoawa mu
Ebia woate asɛmfua ‘antioxidants’ pɛn. Eyinom so wɔ mfaso kɛse ma yɛn nipadua. Sɛ yɛbɛte sɛnea wɔyɛ adwuma ase a, ɛsɛ sɛ yedi kan te nea ‘free radicals’ yɛ ase.
Nkwammoaa biara a ɛwɔ yɛn nipadua mu de mframa pa di dwuma de yɛ ahoɔden. Sɛ́ ade a efi saa adeyɛ yi mu ba no, nneɛma nketenkete a entumi nnyina a wɔfrɛ no ‘free radicals’ na ɛba. Fa wɔn sɛ atamfo nketewa a wɔsɛe nkwammoaa a ɛwɔ yɛn nipadua mu no. Sɛnea dade a ɛyɛ nwunu anaa bɔta dan rancid no, saa free radicals yi sɛe yɛn nkwammoaa a ɛwɔ apɔwmuden no. Saa adesɛe yi betumi de nyarewa pii, te sɛ kokoram, komayare, ne ani a ɛyɛ mmerɛw aba.
Antioxidants ne asraafo a wɔbɔ yɛn nkwammoaa ho ban fi saa atamfo a wɔfrɛ wɔn ‘free radicals’ yi ho.
Nanso ade a ɛho hia sen biara a ɛsɛ sɛ yɛkae ne sɛ nhwehwɛmu ada no adi sɛ saa nneɛma a ɛko tia ɔyare mmoawa yi a wubenya afi aduan mu no tu mpɔn sen sɛ wobɛnom wɔ nnuru a wɔde ka aduan ho.
| Nnuru a ɛko tia ɔyare mmoawa no su | Nnuan a pii wom |
|---|---|
| Beta-carotene a wɔde yɛ aduru | Nnuadewa ne nnuaba a ɛyɛ ahabammono ne borɔdɔma tuntum, te sɛ karɔt, ɛmo, akutu, ne akutu |
| Lutein a wɔde yɛ aduan | Nnuadewa a ɛyɛ ahabammono te sɛ spinach, kale, broccoli |
| Vitamin C a ɛwɔ nipadua no mu | Akutu, tangerine, limes, guava, akutu, guava, ne nectarines |
| Vitamin E a ɛwɔ nipadua no mu | Almond, owia-nsu aba, akutu, avocado |
Vitamin ne mineral afoforo a ɛboa ma wɔko tia kokoram
Folic Acid a wɔde yɛ aduru
Folic acid ho hia na ama yɛayɛ nkwammoaa foforo wɔ yɛn nipadua mu na ama mogya mu nkwammoaa kɔkɔɔ no atra apɔw. Nhwehwɛmu ahorow bi kyerɛ sɛ ebia ɛbɛboa nso ma wɔako atia kokoram. Nanso nhwehwɛmu afoforo ada no adi sɛ folic acid a wɔnom wɔ aduruyɛ mu no betumi ama kokoram ahorow bi ho asiane no ayɛ kɛse kakra. Enti eye sɛ wubenya wo folic acid no fi awosu mu afi nnuaba a wɔfrɛ no citrus ne nhabannuru a ɛyɛ ahabammono tuntum te sɛ spinach mu, sen sɛ wubenya nnuru a wɔde kum ɔyare mmoawa .
Calcium ne Vitamin D a ɛwɔ nipadua no mu
Yɛka saa abien yi ho asɛm sɛ nneɛma a ɛhyɛ nnompe mu den, nanso nhwehwɛmu foforo kyerɛ sɛ saa abien yi nso betumi aboa ma wɔabɔ wɔn ho ban afi kokoram a ɛwɔ akyi berɛmo mu ho.
- Calcium: Wobetumi anya afi nufusu, kyiisi, yogurt, salmon, sardines, ne nhabannuru a ɛyɛ ahabammono tuntum te sɛ kale mu.
- Vitamin D: Wohu wɔ salmon, sardines, nufusu a wɔahyɛ no den, ne nkesua a wɔayam mu. Vitamin D fibea a eye sen biara ma yɛn ne owia hann. Yebetumi anya vitamin D dodow a yɛwɔ da biara da denam owia hann a yɛde bɛyɛ simma 20 bɛyɛ anɔpa 10 ne awia 3 ntam kɛkɛ so.
Nnuan a fiber wom ho hia
Wɔde bere tenten abu fiber sɛ akode a ano yɛ den a wɔde ko tia kokoram. Bere a adwene ahorow wɔ hɔ a ɛfa sɛ ebia nhama wɔ abusuabɔ tẽẽ bi a ɛbɔ obi ho ban fi kokoram ho no, ade biako da adi pefee: aduan a ahoɔdennuru pii wom a wobedi so wɔ mfaso kɛse ma akwahosan nyinaa.
Nnuan a ahoɔdennuru wom no ma aduan mu nneɛma yɛ yiye, esiw akisikuru ano, na ɛboa ma wodi nipadua mu duru so denam te a ɛma obi te nka sɛ wayɛ ma no so.
- Fiber a eye sen biara: Aburow a wɔayam (akutu, oats), paanoo a ɛyɛ bruu, atoko te sɛ peas, atoko, bankye, nnuaba ne nhabannuru a wɔayɛ no foforo, ne aburow a wɔayam (aburow a ɛyɛ bruu).
Nea ɛho hia: Sɛ wufi ase de fiber ka w’aduan ho a, yɛ no nkakrankakra . Sɛ wudi pii prɛko pɛ a, ebetumi ama wo ho ayɛ wo hyew na wayɛ gas. Afei nso, mma wo werɛ mmfi sɛ wobɛnom nsu pii .
Phytochemicals a wɔde asie afifide mu
Ebia eyi bɛyɛ asɛmfua foforo ama wo. ‘Phytochemicals’ yɛ nnuru a ɛnyɛ aduannuru, nanso ɛma akwahosan nya nnuru a ɛwɔ afifide mu nnuan mu. Wɔma afifide kɔla, ne hua, ne ne dɛ, na ɛboa nso ma kokoram nkwammoaa nnyin wɔ yɛn nipadua mu. Wohu wɔ afifide mu nnuan ahorow mu, a tomato, borɔdɔma, nnuaba, ɛmo, karɔt, broccoli, kabege, ne soyabean ka ho.
Dɛn ne adidi a ɛnyɛ den a ɛsɛ sɛ yedi akyi na ama yɛanya asetra a ahoɔden wom?
Sɛnea ɛbɛyɛ a wobɛtew kokoram ho asiane so na woanya apɔwmuden no, wubetumi adi akwankyerɛ a ɛnyɛ den yi akyi.
| Suban | Dɛn na ɛsɛ sɛ yɛyɛ? |
|---|---|
| Aduane a egyina afifide so | Fa nnuaba, nhabannuru, atoko, ne aburow a wɔayam no nyinaa hyɛ wo prɛte no fã kɛse no ara ma. |
| Aburow a wɔde bran ayɛ | Sɛ́ anka wobɛfa paanoo fitaa ne aburow fitaa no, paw paanoo a ɛyɛ bruu a wɔde bran ahyɛ mu ma, aburow a wɔayam, oats, ne aburow a ɛyɛ bruu. |
| Nam kɔkɔɔ ne nea wɔayɛ ho adwuma | Tow eyinom a wobɛnom ano hye sɛnea wubetumi biara. Sɛ wudi nam a, paw nam te sɛ akokɔ anaa mpataa. |
| Apɔw-mu-teɛteɛ | Anyɛ yiye koraa no, teɛteɛ w’apɔw mu simma 30 dapɛn no mu nna dodow no ara. Kura wo nipadua mu duru a ɛfata mu. |
| Nsaden | Sɛ wo su sɛ wobɛnom nsa a, to ano hye sɛnea wubetumi biara. |
Nkrasɛm a Wɔde Kɔ Fie
- Fa nnuaba ne nhabannuru a ɛyɛ kɔla pii ka w’aduan ho. Dodow a wo prɛte no yɛ kɔla ahorow no, dodow no ara na wubenya aduannuru pii.
- Tew nam kɔkɔɔ ne nam a wɔayɛ te sɛ soseji ne bacon a wodi so sɛnea wubetumi biara.
- Bɔ mmɔden sɛ wubenya w’aduannuru afi abɔde mu nnuan mu sen sɛ wode wo ho bɛto vitamin ne mineral a wɔde ma so.
- Mu duru a ɛfata a wobɛkɔ so ayɛ ne apɔw-mu-teɛteɛ da biara da ho hia yiye na ama woabɔ wo ho ban afi nyarewa pii ho, a kokoram ka ho.
- Sɛ obi a ɔwɔ w’abusua mu anya kokoram wɔ w’abusua mu, anaasɛ wowɔ adwenem naayɛ anaa nsɛmmisa bi wɔ eyi ho a, ntwentwɛn wo nan ase da sɛ wo ne wo duruyɛfo bɛkasa.
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