So woyɛ obi a w’ani gye ho sɛ wubedi nkesua anɔpaduan? Ebia woyɛ obi a wopɛ apɔw-mu-teɛteɛ a wo nipadua no nsusuwii ho hia wo. Nneɛma a agye din sen biara a ɛsɛ sɛ wɔyɛ mprempren no mu biako ne sɛ wobeyi akutu no na woadi fitaa no nkutoo. Nnipa pii asua eyi esiane asɛm a wɔka sɛ, "Asrade pii wɔ akisikuru no mu, enti ɛnyɛ papa mma nipadua no." Nanso ɛyɛ apɔwmuden dɛn sɛ wubedi ɛmo fitaa no nkutoo? Momma yɛnka eyi ho asɛm nnɛ.
Dɛn na ɛwɔ ade fitaa yi mu ankasa?
Sɛ yɛbɛka no tiawa a, srade ne srade a ɛwɔ ɛmo mu dodow no ara wɔ ɛmo no mu. Enti sɛ wopɛ sɛ wunya aduannuru nyinaa fi ɛmo a srade nni mu mu a, ɛmo a wubeyi no ne ano aduru.
Nanso sɛ yeyi akutu no a, yɛhwere aduannuru a ɛsom bo a ɛwɔ mu no pii. Sɛ nhwɛso no, vitamin A, D, E, K, ne DHA a ɛho hia na ama amemene no nyin no wɔ akutu no mu.
Enti, dɛn na ɛwɔ nkesua fitaa mu? Calories a ɛwɔ nkesua fitaa mu no sua koraa, na srade biara nni mu koraa. Mmom no, saa nneɛma yi kura mu.
| Aduannuru a ɛma ahoɔden | Bɛyɛ dodow (Bɛyɛ dodow a ɛwɔ ɛmo fitaa biako mu) . |
|---|---|
| Protein a ɛwɔ nipadua no mu | Bɛyɛ gram 4 |
| Sodium a wɔde yɛ nneɛma | Bɛyɛ miligram 55 |
| Folate a wɔde yɛ aduan | Bɛyɛ microgram 1.3 |
| Selenium a wɔde yɛ nneɛma | Bɛyɛ microgram 6.6 |
| Calcium a ɛwɔ nipadua no mu | Bɛyɛ miligram 2.3 |
| Magnesium a wɔde yɛ adwuma | Bɛyɛ miligram 3.6 |
| Potassium a wɔde yɛ nneɛma | Bɛyɛ miligram 53.8 |
Mpɛn pii no wubetumi de ɛmo fitaa abien asi ɛmo mũ biako ananmu wɔ aduannoa ho nyansahyɛ bi mu. Nanso kae sɛ esiane sɛ ɛnyɛ den sɛ wobedi nkesua no ho dwuma bere a wɔretetew nkesua no mu nti, asiane a ɛwɔ hɔ sɛ wubenya ɔyare mmoawa te sɛ Salmonella . Enti kae bere nyinaa sɛ wode samina ne nsu bɛhohoro wo nsa yiye bere a woadi nkesua ho dwuma awie no.
Mfaso bɛn na ɛwɔ so sɛ wubedi nkesua fitaa nkutoo?
Eyi wɔ mfaso ahorow pii.
Protein fibea a eye paa
Egg whites yɛ ɔkwan pa a wobɛfa so anya protein pa bi wɔ w’aduan mu a worenhaw wo ho wɔ calories ho. Protein ho hia na ama yɛanya ntini a ɛyɛ den na yɛakura ntini ahorow mu bere a yɛrenyin no . Sɛ woteɛteɛ w’apɔw mu a, protein ho hia na ama ntini no asiesie na anyin.
Eye ma koma no
Mfomso biara nni ho sɛ wubedi nkesua a wɔayam no sɛnea ɛsɛ. Nanso, sɛ wowɔ asiane kɛse mu dedaw sɛ wubenya komayare anaa akisikuru , ebia wo duruyɛfo no atu wo fo sɛ di aduan a ɛma koma nya ahoɔden akyi. Esiane sɛ srade biara nni ɛmo fitaa mu nti, ɛyɛ ade kɛse a wode ka w’aduan ho. Wubetumi adi ɛmo mũ no nyinaa a wɔde ɛmo foforo fitaa kɛkɛ ka ho. Saa kwan no so no, wubenya protein kakra a ɛboro so a srade ne srade a ɛboro so a efi akutu a ɛto so abien no mu nni mu.
Nanso biribi a ɛsɛ sɛ yɛhwɛ so ni. Dɛn na yɛde di nkesua? Nnipa binom de bacon, soseji, ne kyiisi di wɔn. Afoforo nso di wɔn a wɔayam no yiye, wɔde nkyene pii ahyɛ mu, na wɔde sauce pii ahyɛ mu. Sɛ wuyi akutu no na wudi fitaa no nkutoo, na wode ngo, nkyene, ne sauce pii ka ho a, akwahosan so mfaso no yera, ɛnte saa? Enti sɛ wudi nkesua fitaa a, ɛbɛyɛ papa sɛ wubedi no wɔ ɔkwan a ɛma apɔwmuden so, a wɔanoa anaasɛ wɔanoa a srade kakraa bi na ɛwom.
Nanso asiane bi wɔ eyi nso mu.
Nea ɛka mfaso a ɛwɔ so no ho no, asiane ahorow bi nso wɔ nkesua fitaa nkutoo a wobedi mu.
Nneɛma a ɛma obi ho yɛ no hyew
Nkwaa yɛ nnuan a ɛma obi ho yɛ no hyew sen biara wɔ wiase no mu biako. Mpɛn pii no, protein bi a wɔfrɛ no albumin a ɛwɔ nkesua fitaa mu na ɛde saa nkesua ho akisikuru yi ba. Sɛ wowɔ egg allergy a, ebia wubehu sɛnkyerɛnne ahorow te sɛ:
- Aniwa a ɛyɛ yaw na nsu wom
- Honam ani akuru anaasɛ akisikuru afoforo
- Wora a ɛyɛ kɔkɔɔ na ɛho ahonhon
- Yafunu mu yaw ne ɛyaw
- Atiridiinini anaasɛ akisikuru
- Akisikuru ne ɔfe
- Ɔhome mu haw te sɛ ɔfe ne ayamtu
Biotin a enni nipadua mu
Biotin yɛ vitamin a ɛho hia ma ti nhwi, honam ani, ne nnadewa a ɛte apɔw . Ɛboa nso wɔ aduan a wɔyam ne nipadua mu nneɛma a ɛsakra no mu. Sɛ wuyi nkesua mu akisikuru no a, wohwere biotin aduannuru a ɛsom bo yi nso.
Enti sɛ wudi nkesua fitaa nkutoo a, ɛho hia sɛ wode nnuan afoforo te sɛ eyinom ka w’aduan ho na ama woanya biotin:
- Oats a wɔde yɛ aduan
- Ntoosi
- Nnua a wɔde yɛ nsenia
- Avocado a wɔde yɛ nneɛma
- Gyeene
- Nnuadewa a ɛte sɛ akutu (Swiss chard) .
- Sunflower aba a wɔde yɛ
- Chia aba a wɔde yɛ
- Peanut bɔta a wɔde yɛ nneɛma
- Nnua a wɔfrɛ no Cauliflower
- Kwadu
- Soya
- Nnuadewa te sɛ strawberry ne blueberries
- Almond a wɔde yɛ aduan
Asiane a ɛwɔ ɔyare mmoawa mu
Salmonella mmoawa abu so wɔ nkesua mu na ebetumi ama aduan mu awuduru aba. Saa asiane yi fa akutu ne fitaa no nyinaa ho. Enti ɛnyɛ adwene pa da sɛ wubedi anaa wobɛnom nkesua a wɔannoa . Noa nkesua bere nyinaa kosi sɛ ɛbɛnoa koraa (wɔanoa no den anaasɛ wɔanoa).
Aduane a wɔmfa nhabannuru nni dwuma
Sɛ woyɛ obi a onni nam a, ebia ɛmo a wɔayam no ne wo srade titiriw fibea. Nneɛma bi a ɛkɔ so wɔ nipadua no mu, te sɛ hormone a wɔyɛ no, hwehwɛ sɛ obi nya srade dodow bi. Enti, sɛ woyɛ obi a onni nam a, ɛho hia yiye sɛ wo ne wo duruyɛfo kasa fa nkesua a wode bɛka w’aduan ho (a nkesua a wɔayam no ka ho) ho.
Nkrasɛm a Wɔde Kɔ Fie
- Nkwaa fitaa yɛ aduan pa a ahoɔdennuru kakraa bi na ɛwom, srade nnim, na protein pii wom.
- Sɛ wuyi akutu no a, wohwere aduannuru a ɛsom bo te sɛ vitamin A, D, E, K, ne biotin.
- Egg whites yɛ nea ɛma koma nya ahoɔden efisɛ srade biara nni mu. Nanso hwɛ yiye wɔ sɛnea wonoa wɔn ne nnuan afoforo a wode di (ngo, nkyene, sauce) ho.
- Mpɛn pii no, protein albumin a ɛwɔ nkesua fitaa mu no na ɛde nkesua ho akisikuru ba.
- Noa nkesua yiye bere nyinaa na woakwati mmoawa te sɛ Salmonella.
- Nyansa wom sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae biara wɔ w’aduan mu, titiriw sɛ wowɔ ayaresa tebea bi a.
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