Nnuan a Ɛsɛ sɛ Kwati Wɔ Nyinsɛn Mu sɛ Ɛna a Ɔrehwɛ Awo

Seesei woresiesie wo ho sɛ wobɛyɛ ɛna. Eyi yɛ bere titiriw paa wɔ w’asetra mu. Biribiara a wudi na wonom wɔ saa bere yi mu no ma akokoaa ketewa a ɔwɔ wo mu no nya ahoɔden. Enti, ɛho hia paa sɛ wobɛpaw aduan ne anonne a wo ahobammɔ wɔ w’adwenem ne wo ba no nso. Ɛwom sɛ ebia aduan mu awuduru a efi nnuan bi mu no renka wo kɛse de, nanso ebetumi apira akokoaa no. Enti ɛnnɛ, momma yɛnka nnuan a ɛsɛ sɛ yɛde sie prɛte so wɔ bere a ɛsom bo yi mu ho asɛm.

Nea edi kan no, nneɛma kakraa bi a ɛwɔ hɔ nyinaa a ɛsɛ sɛ wokae:

Ansa na yɛbɛka nnuan pɔtee bi ho asɛm no, nneɛma bi wɔ hɔ a ɛfa nneɛma nyinaa ho a ɛsɛ sɛ yɛma ɛtra yɛn adwenem bere nyinaa.

• Aduan a Ahobammɔ: Nni aduan a afi frigye mu bɛboro nnɔnhwerew abien da. Sɛ wote baabi a ɛhɔ yɛ hyew te sɛ yɛn de no a, kwati sɛ wubedi nnuan a ɛwɔ abɔnten bɛboro dɔnhwerew biako, efisɛ mmoawa tumi nyin ntɛmntɛm.
• Caffeine a Wɔde Di Dwuma: Ebia woyɛ obi a ɔnom kɔfe anaa tii. Nanso, wɔ nyinsɛn mu no , ɛsɛ sɛ woto caffeine a wonom no ano hye ma ɛyɛ miligram 200 (mg) da biara. Sɛ yɛbɛka no tiawa a, ɛno bɛyɛ sɛ kɔfe kuruwa a wɔnom daa no ara pɛ.
• Nsa a Wɔnom: Eyi ho hia paa. Ɛsɛ sɛ wotwe wo ho fi nsa ho koraa wɔ saa bere yi a wo ba no renyin wɔ awotwaa mu no mu. Nsã betumi apira akokoaa no nkɔso tẽẽ.

Okay, enti afei momma yɛnhwɛ nnuan a ɛsɛ sɛ yɛkwati pɔtee.

Nam ne nam a wɔayɛ ho adwuma

Ɛwom sɛ nam yɛ protein fibea pa de , nanso ɛsɛ sɛ wohwɛ yiye wɔ nam ahorow bi ne sɛnea wɔyɛ no bere a wonyinsɛn no ho.

Susuw mpataa nso ho.

Mpataa yɛ aduan a Omega-3 a ɛho hia ma akokoaa amemene nyin pii. Nanso, mpataa ahorow bi nyɛ papa mma saa bere yi.

Dɛn nti na mpataa ahorow bi nyɛ papa?

Nea enti titiriw ne sɛ po mu mpataa akɛse bi wɔ dade a emu yɛ duru a wɔfrɛ no mercury , a ebetumi apira akokoaa ntini a ɛma onyin no pii.

Nkwaa & Nufusu a Wɔde Yɛ Nneɛma

Nkesua ne nufusu yɛ nnuan a ahoɔden wom paa, nanso ɛsɛ sɛ wohwɛ yiye wɔ sɛnea wode bedi dwuma no ho.

• Nkwaa a Wɔayam: Nkwaa a wɔannoa no betumi ayɛ ɔyare mmoawa bi a wɔfrɛ no Salmonella . Eyi betumi ama yafunu ayɛ wo yaw na wafe. Enti, noa nkesua bere nyinaa kosi sɛ nkesua a wɔayam ne fitaa no nyinaa bɛnoa yiye. Kwati mayonnaise a wɔayɛ wɔ fie, salad dressings bi, mousse, ne desserts te sɛ tiramisu a wɔde nkesua a wɔannoa na ɛyɛ.
• Unpasteurized Milk & Cheese: Pasteurization yɛ ɔhyew aduru a wɔde kum mmoawa a wopira wɔ nufusu mu. Nufusu ne kyiisi dodow no ara a ɛwɔ Sri Lanka gua so no yɛ nea wɔde pasteurized ayɛ. Nanso ebia wɔamfa nnuru a wɔde yɛ kyiisi anaa nufusu bi a wɔtɔ fii mfuw mu tẽẽ no nyɛɛ pasteurized. Ebia mmoawa te sɛ Listeria na ɛwɔ eyinom mu. Enti, hwɛ nea wɔakyerɛw so na paw nneɛma a wɔakyerɛw so sɛ "Pasteurized" nkutoo. Hwɛ yiye titiriw wɔ kyiisi a ɛyɛ mmerɛw te sɛ Brie, Feta, ne Blue kyiisi ho.

Nnuaba & Nnuadewa

Nnuaba ne nhabannuru yɛ ade a ɛsɛ sɛ wonya nnansa yi, nanso nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ wode sie w’adwenem.

• Hohoro yiye: Hohoro nnuaba ne nhabannuru nyinaa yiye wɔ nsu a ɛho tew ase ansa na wode adi dwuma. Eyi ho hia yiye na ama wɔabɔ wɔn ho ban afi mmoawa te sɛ Toxoplasma a wobetumi ahu wɔ asase mu no ho.
• Papaya a ɛnberee: Ɛnyɛ hwee sɛ wubedi papaya a abere yiye. Nanso, kwati sɛ wubedi papaya a wɔannoa anaasɛ ɛkame ayɛ sɛ ɛnberee. Wogye di sɛ latex a ɛwɔ mu no betumi ama awotwaa no atwetwe.
• Nsu a Wɔmfa Nnuru Nhyɛ Mu: Ebia wɔamfa nnuru anhyɛ nsu a ɛyɛ foforo a efi sotɔɔ mu no mu. Ebetumi akura mmoawa te sɛ E.coli. Ɛyɛ nea asiane biara nni ho sɛ wobɛnom nsu a wɔde nnuaba a wɔahohoro yiye ayɛ wɔ fie.
• Raw Sprouts: Kwati sɛ wobɛfefi nneɛma te sɛ green beans ne chickpeas na woadi no raw. Nea enti a ɛte saa ne sɛ mmoawa tumi nyin wɔ wɔn mu. Sɛ wonoa wɔn yiye na wudi a, ɔhaw biara nni ho.