So worehwehwɛ akwan a wobɛfa so atew wo mu duru so nso? Ebia w'adamfo bi aka akyerɛ wo sɛ, "Dude, sɛ woandidi da koro anaa nnanu a, wo mu duru so bɛtew kakra." Saa ‘mmuadadi’ anaa ‘mmuadadi’ yi abɛyɛ nea nkurɔfo ani gye ho kɛse mprempren. Nnipa binom yɛ no sɛnea ɛbɛyɛ a wɔbɛtew wɔn mu duru so, afoforo nso de ayi awuduru a ɛwɔ nipadua no mu afi hɔ, kyerɛ sɛ, ‘detox’, ne nyamesom mu ntease ahorow mpo. Enti momma yɛnhwɛ sɛnea ɔkwan yi ye ankasa ne nea ɛsɛ sɛ yɛma yɛn ani da hɔ.
Afã foforo a ɛwɔ mmuadadi a wɔde ma obi mu duru a ɛso tew no
Sɛ woresusuw ho sɛ wubedi mmuada na ama wo mu duru so atew a, ɛsɛ sɛ wususuw ho mprenu, efisɛ ebia wo mu duru a wobɛtew so wɔ saa kwan yi so no rentumi ntra hɔ nkyɛ.
Fa no sɛ, sɛ yegyae adidi mpofirim a, yɛn nipadua susuw sɛ, ‘Oo, aduan ho ayɛ na.’ Ɛte sɛ nea worekɔ ‘ɔkɔm tebea’ mu. Afei nipadua no bɔ mmɔden sɛ ɛbɛkora ahoɔden so. Ade titiriw a ɛyɛ ma ɛno ne sɛ ɛbɛma yɛn nipadua mu nneɛma a ɛsakra , a ɛyɛ ntɛmntɛm a nipadua no hyew ahoɔden no brɛ ase.
Enti dɛn na ɛba bere a wokɔ a wunnnidi nna kakraa bi na afei wufi ase didi sɛnea ɛsɛ bio no? Esiane saa nipadua mu nneɛma a ɛsakra brɛoo no nti, aduan a wudi no fi ase sie sɛ srade ntɛmntɛm sen sɛnea wotaa yɛ no. Nea afi mu aba? Wɔsan de mu duru a wo so tew no to so, ebia ɛboro saa mpo!
Ade foforo nso ne sɛ, bere a woredi mmuada no, ebia mfiase no ɔkɔm renne wo kɛse, nanso sɛ wugyae pɛ a, wo kɔm mmɔho abien anaa abiɛsa. Afei wufi ase didi a wuntumi nni so. Saa ara na ɛba wɔ mmuadadi a wɔde bere ne bere mu di dwuma ho. Sɛ wo mu duru so tew mpo a, ɛyɛ bere tiaa mu de.
Sɛ yɛbɛka a, wunhia akwan titiriw biara a wobɛfa so ‘detox’ wo nipadua mu. Yɛn akwaa te sɛ mmerɛbo ne asaabo yɛ saa adwuma no yiye wɔ awosu mu.
Dɛn ne akwan titiriw a wɔfa so di mmuada?
‘Mmuadadi’ ahorow ahorow wɔ hɔ. Akwan bi ma wo kwan ma wonom nsu te sɛ nsu ne tii nkutoo. Akwan afoforo tew calories dodow a wudi so kɛse a ɛnto aduan ano hye koraa. Momma yɛnhwɛ akwan titiriw a wɔfa so yɛ no.
| Ɔkwan a Wɔfa so Di Mmuadadi | Sɛ yɛbɛka no tiawa a... |
|---|---|
| Mmuadadi a Edi Mu | Nom nsu te sɛ nsu, tii, anaa nsu nkutoo. Nni nnuan a ɛyɛ den biara. |
| Calorie Anohyeto a Wɔde Ma | Wonnyae adidi koraa, nanso woma calorie a wudi da biara da no sua koraa (e.g. 500-600). |
| Mmuadadi a Wɔyɛ no Bere ne Bere Mu | Akwan pii wɔ hɔ a wɔfa so yɛ eyi. Nea agye din sen biara no mu biako ne mmuadadi nnɔnhwerew 16 da biara na wodidi wɔ nnɔnhwerew 8 a aka no mu (ɔkwan 16:8). Ɔkwan foforo ne sɛ wubedi aduan sɛnea ɛsɛ nnafua 5 dapɛn biara na woato calories ano hye nnafua 2 (aduan a ɛyɛ 5:2). |
So ɔkwan yi yɛ nea asiane biara nni ho ankasa?
Mpira biara nni mmuadadi ma ɔpanyin a ɔwɔ apɔwmuden nna abien anaa abiɛsa, nanso tebea biako wɔ hɔ: ɛsɛ sɛ wonom nsu pii na woakwati sɛ wo ho bɛtɔ wo.
Nanso sɛ yɛkɔ so di mmuada a, yɛn nipadua no hwere vitamin, mineral, ne aduannuru afoforo a ehia no. Eyi betumi ama woanya yare no ho sɛnkyerɛnne te sɛ:
- Ɔbrɛ ne adwenemhaw a ɛtra so
- Ayamtim
- Nsu a ɛho ntew
- Awɔw a wontumi nnyina ano
Ɛnsɛ sɛ saa nkurɔfo yi mmuada!
Nanso, eyi nyɛ adwuma mma obiara. Ɛsɛ sɛ saa nnipa yi titiriw kwati mmuadadi koraa.
- Ɛnanom a wɔyem ne wɔn a wɔma nufu
- Nnipa a wɔwɔ yare biara a enni sabea te sɛ asikreyare, komayare, anaa asaabo mu yare
- Nnipa a wɔn mfe akɔ anim
- Mmofra a wɔretu mmirika ne mmofra nkumaa
Nhwehwɛmu bi ada no adi sɛ mmuadadi a wɔde bere ne bere mu no betumi anya akwahosan mu mfaso bi ama tebea horow a ɛma obi ho hyehye no te sɛ ntini mu yare ne ayamtu. Nanso, eyinom da so ara wɔ nhwehwɛmu no mu, enti ɛyɛ ntɛm dodo sɛ yɛbɛka nsɛm a emu yɛ den biara.
Momma yɛnhwɛ mmuadadi nso denam nsu nkutoo a yɛbɛnom so.
Eyi nso agye din kɛse mprempren. Wode nhabannuru ne nnuaba gu juicer mu na wonom nsu a efi mu ba no nkutoo da mũ no nyinaa, ebia bɛyɛ nnafua 10. Kae sɛ eyi yɛ soronko wɔ smoothie a wɔde frafra mu yɛ ho. Efisɛ sɛ wɔreyɛ nsu a, nhama a ɛwɔ nnuaba no mu no fi hɔ koraa. Mfaso ne ɔhaw ahorow wɔ ɔkwan yi so.
| Mfasoɔ | Asiane ahorow a ɛwɔ mu |
|---|---|
| Ebia ɛbɛboa ma mmoawa a mfaso wɔ so anyin wɔ awotwaa no mu (adwenkyerɛ ahorow wɔ eyi ho). | Mu duru a ɛso tew no yɛ bere tiaa mu de. Sɛ wosan kɔ aduan a wodi daa so a, wo mu duru bɛsan aba. |
| Ɔkwan a ɛyɛ mmerɛw a wɔfa so nya aduannuru ma wɔn a wɔmpɛ sɛ wodi nhabannuru ne nnuaba. | Protein a enni nipadua no mu betumi aba. Protein kakraa bi pɛ na ɛwɔ nsu mu. |
| Nipadua no tumi nya vitamin ne nneɛma a ɛko tia ɔyare mmoawa pii prɛko pɛ. | Ɛsɛ sɛ ɔkɔm de me, mete nka sɛ mabrɛ, na nkwa nnim . |
| Nsu a wɔnom betumi ama asikre a ɛwɔ mogya mu no akɔ soro mpofirim, na ɛno akyi no, akɔ fam bere tiaa bi. Eyi betumi ama wo ho atɔ wo. |
Ade a ɛho hia sen biara ne sɛ wo ne wo duruyɛfo bɛkasa bere nyinaa ansa na woafi aduan foforo biara ase, titiriw nea ɛte sɛ mmuadadi.
Wubetumi abisa wo duruyɛfo sɛ wɔmfa no nkɔma no nkɔhwɛ aduan ho ɔbenfo. Wobetumi aboa wo ma woayɛ adidi nhyehyɛe a ɛfata a ɛfata wo.
Nkrasɛm a Wɔde Kɔ Fie
- Mpɛn pii no, mmuadadi mu duru a ɛso tew no yɛ bere tiaa mu de. Wo mu duru betumi ayɛ kɛse bere a wosan kɔ aduan a ɛfata so no.
- Wo nipadua nhia akwan titiriw biara a wɔfa so ‘detox’. Akwaa te sɛ mmerɛbo ne asaabo yɛ adwuma yi wɔ awosu mu.
- Sɛ woredi mmuada a, ɛho hia sɛ wonom nsu pii na amma wo nipadua mu nsu antɔ.
- Ɛsɛ sɛ ɛnanom a wɔyem, nnipa a wɔwɔ nyarewa a enni sabea, wɔn a wɔn mfe akɔ anim, ne mmofra kwati mmuadadi koraa.
- Ɛho hia yiye sɛ wohwehwɛ afotu fi wo duruyɛfo hɔ ansa na woafi mmuadadi nhyehyɛe biara anaa aduan a emu yɛ den ase.
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