Nea ɛka anigye a wunya bere a wuhu sɛ worehwɛ akokoaa kwan no ho , nsɛmmisa pii te sɛ, ‘Dɛn na ɛsɛ sɛ midi mprempren?’, ‘Dɛn na ɛsɛ sɛ mekwati sɛ midi?’ ebia ɛbɛba w’adwene mu. Ɛno yɛ ade a ɛfata koraa. Efisɛ aduan a wudi no ka abofra ketewa a ɔwɔ wo yafunu mu no nyin ne n’akwahosan tẽẽ. Eyi yɛ bere titiriw paa wɔ w’asetra mu. Enti ɛnnɛ, momma yɛnka sɛnea ɛsɛ sɛ wusiesie w’aduan wɔ saa bere yi mu, ne nea ɛsɛ sɛ wuhu ampa.
Dɛn nti na aduan a ɛkari pɛ ho hia wɔ nyinsɛn mu?
Sɛ yɛbɛka no tiawa a, ɛnyɛ sɛ woredidi ama wo ho kɛkɛ, na mmom woredidi ama wo ba nso. Ɛsɛ sɛ wo ba amemene, nnompe, akwaa, ne saa nneɛma yi nyinaa nya aduannuru a ɛfata na ama watumi anyin yiye. Ɛyɛ papa sɛ wubedi calories bɛyɛ 300 da biara sen sɛnea na wudi ansa na worenyinsɛn no. (Wɔ mmanoma fam no, ɛno yɛ bɛyɛ calories 600 da biara.) Nanso ɛsɛ sɛ saa calories yi fi nnuan a ahoɔden wom mu, na ɛnyɛ nnuan a ɛnyɛ dɛ.
Anɔpa yare betumi ama ayɛ den sɛ wubedidi wɔ asram kakraa a edi kan no mu, nanso ɛho hia sɛ wobɔ mmɔden sɛ wubedi aduan a ɛkari pɛ sɛnea wubetumi na woanom vitamin ahorow a wo duruyɛfo kyerɛw ma wo ansa na woawo no .
Nneɛma a wode bɛka w’aduan ho
Saa bere yi mu no, ɛdenam aduan koro a wunni, na mmom wubedi nnuan ahorow so , ɛkame ayɛ sɛ wubetumi anya aduannuru a wo ne wo ba no hia nyinaa. Momma yɛnhwɛ pon a ɛwɔ ase ha no na yɛnhwɛ nea ɛsɛ sɛ wode ka w’aduan ho ne mfaso horow a ɛde ba.
| Aduan a wɔde ma no su | Dɛn nti na ɛho hia? | Eyinom ne nnuan no |
|---|---|---|
| Protein a ɛwɔ nipadua no mu | Ɛho hia na ama wo ba no nkwammoaa, ntini, ne akwaa ahorow anyin. Ɛboa nso ma wo nipadua no ma mogya. | Nam a srade nnim, akokɔ, mpataa, nkesua, nufusu, yogurt, atoko, akutu, bankye a ɛyɛ ahabammono, soya nneɛma. |
| Calcium a ɛwɔ nipadua no mu | Ɛho hia sɛ wunya nnompe ne sẽ a ɛyɛ den ma wo ba no. Ɛho hia nso sɛ wobɛkɔ so akura w’ankasa nnompe ahoɔden mu. | Nufusu, kyiisi, yogurt, mpataa nketewa a wɔde akutu ayɛ (salayo), nhabannuru a ɛyɛ ahabammono (spinach, gotu kola), almond. |
| Dadeɛ | Ɛboa ma wɔyɛ hemoglobin a ɛde mframa pa kɔ mogya no mu no. Ɛmma dade a enni nipadua mu (nemia) ano na ɛtew ɔbrɛ so. | Nam kɔkɔɔ (nantwinam), akokɔ, mpataa, akutu, soya, atoko, aburow a wɔde dade ahyɛ mu den. |
| Folate (Folate / Nnuru a Wɔde Yɛ Nneɛma) . | Ɛho hia yiye sɛ wosiw awo mu dɛmdi (neural tube defects) a ebetumi aba akokoaa no amemene ne n’akyi berɛmo mu no ano. | Nnuadewa a ɛyɛ ahabammono tuntum (spinach), bankye, peas, oranges, paanoo ne aburow a wɔde folic acid aka ho. |
| Fiber a ɛyɛ den | Ɛboa ma wosiw akisikuru a ɛtaa ba bere a wɔyem no ano. | Aburow a wɔayam (aburow a ɛyɛ bruu, oats), nnuaba, nhabannuru, nnuaba. |
| Vitamin C a ɛwɔ nipadua no mu | Ɛma ɛyɛ mmerɛw ma nipadua no sɛ ɛbɛtwe dade a efi afifide mu nnuan mu. Ɛma nipadua no tumi a ɛko tia nyarewa no yɛ kɛse. | Akutu, bobe aba, strawberry, papaya, broccoli, akutu, tomato. |
Kae sɛ, sɛnea ɛte wɔ aduannuru yi nyinaa ho no, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa dodow a wuhia ho. Ɔbɛma wo afotu a ɛfata wo.
Nneɛma a akyinnye biara nni ho sɛ ɛsɛ sɛ wɔkwati bere a wɔyem no
Nnuan bi betumi apira wo ne wo ba no wɔ saa bere yi mu, enti ɛho hia sɛ wokwati koraa.
| Nea ɛsɛ sɛ yɛkwati | Sɛnti |
|---|---|
| Nsaden | Ebetumi asiw akokoaa no nyin kwan, ama awo mu dɛmdi, na ama awo mu duru a ɛba fam. Gyae koraa. |
| Mpataa a mercury pii wom | Mpataa akɛse te sɛ shark, tilefish, ne king mackerel wɔ mercury pii, na ebetumi asɛe akokoaa ntini. |
| Nam, mpataa, ne nkesua a wɔannoa anaasɛ wɔannoa no yiye | Asiane wɔ hɔ sɛ obi benya ɔyare mmoawa (e.g. Salmonella, Listeria). Kwati nneɛma te sɛ sushi ne akutu a wɔannoa. |
| Nufusu ne kyiisi a wɔmfa pasteurized nhyɛ mu | Cheese a ɛyɛ mmerɛw te sɛ feta ne Brie betumi ayɛ Listeria mmoawa sɛ wɔamfa pasteurized anhyɛ mu a. Hwɛ nea wɔakyerɛw so na tɔ nea wɔakyerɛw so sɛ "pasteurized" nkutoo. |
| Caffeine a wɔnom boro so | Mfa nea ɛboro miligram 200-300 da biara (ɛno yɛ kɔfe nkuruwa 1-2 a wɔnom daa). Kae sɛ caffeine nso wɔ tii ne chocolate mu. |
Sɛ wo nipadua ho nyɛ wo dɛ a, dɛn na woyɛ?
Ɛyɛ ade a ɛfata sɛ wubenya ɔhaw bi wɔ nyinsɛn mu. Afotu bi a ɛbɛboa wo ma woafa saa bere no mu ni.
Akisikuru ne ɔfe (Anɔpa Yare) .
Di biribi a ɛyɛ nwunu, te sɛ krak anaa abodoo a wɔayam , ansa na woafi mpa so anɔpa. Nni aduan kɛse da mũ nyinaa, di nnuan nketenkete pii . Nnuan a srade wom, ɛyɛ nnuhwam, ne nea wɔayam no nyɛ papa mma wo saa bere yi.
Ayamtim
Eyi yɛ ɔhaw ma nnipa pii. Nom nsu pii .(8-10 ahwehwɛ da biara). Di nnuan a ahoɔdennuru wom pii (nnuaba, nhabannuru, aburow a ɛyɛ bruu). Apɔw-mu-teɛteɛ nso boa kɛse. Wo ne wo duruyɛfo nka eyi ho asɛm na nya afotu.
Koma a ɛyɛ yaw
Di nnuan nketenkete pii sen sɛ wubedi aduan kɛse. Nnipa binom nya ahotɔ denam nufusu kuruwa biako a wɔnom ansa na wɔadi so. Tew nnuan a ɛyɛ nnuhwam, srade ne citrus anonne (lemon, orange) so.
Nyinsɛn Ho Akɔnnɔ
Ɛyɛ ade a ɛfata sɛ w’ani begye nnuan bi ho bere a wonyinsɛn no. Bere tenten a ahoɔden wom no, ɛnyɛ hwee sɛ wubedi aduan a ɛfata.
Nanso, ɛtɔ mmere bi a, ebia wobɛte nka sɛ wubedi nneɛma a ɛnyɛ aduan. Sɛ nhwɛso no, nneɛma te sɛ efĩ, nsõ, chalk nnua, ne nsukyenee. Yɛfrɛ tebea yi Pica . Eyi betumi aba bere a aduannuru bi te sɛ dade nni nipadua no mu no. Sɛ wowɔ saa akɔnnɔ yi a, nnni saa nneɛma no. Ɛyɛ asiane kɛse ma wo ne wo ba no nyinaa. Sɛ ɛba saa a, hwɛ hu sɛ wobɛka akyerɛ wo duruyɛfo.
Aduan a wobedi na ama wo mu duru so atew bere a wɔyem no nyɛ adwene pa . Ɛsɛ sɛ wo ne wo ba no nyinaa nya aduannuru a wohia na ama wɔanya apɔwmuden. Enti sɛ́ anka wobɛhaw wo ho wɔ wo mu duru ho no, fa w’adwene si aduan a ahoɔden wom a wubedi so .
Nkrasɛm a Wɔde Kɔ Fie
- Esiane sɛ biribiara a wudi ka wo ba no nyin nti, bɔ mmɔden bere nyinaa sɛ wubedi aduan a ɛkari pɛ na ahoɔden wom .
- Kwati nnuan a epira te sɛ nsa, nam ne mpataa a wɔannoa, ne nufusu a wɔmfa nnuru nhyɛ mu koraa.
- Mma ntwa vitamin a wɔde ma ansa na woawo a wo duruyɛfo akyerɛw ama wo no so da .
- Sɛ wote nka sɛ wo nipadua mu yɛ wo yaw (akisikuru, akisikuru) a, wo ne wo duruyɛfo nka ho asɛm.
- Sɛ wunya nneɛma a ɛnyɛ aduan (pica) ho akɔnnɔ a, ebetumi ayɛ asiane kɛse. Enti kɔ oduruyɛfo nkyɛn ntɛm ara.
- Nsuro sɛ wo ne wo duruyɛfo bɛkasa afa nsɛmmisa anaa dadwen biara a ebia wowɔ wɔ saa bere yi mu ho. Ɛyɛ ade a eye sen biara a wubetumi ayɛ ama wo ne wo ba no nyinaa.
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