Seesei woadu wo nyinsɛn no fã a etwa to, ɔsram abiɛsa a ɛto so abiɛsa no. Bere kakra da so ara wɔ hɔ kosi sɛ wɔbɛwo akokoaa no. Saa bere yi mu no, akokoaa a ɔwɔ wo yafunu mu no nyin ntɛmntɛm paa, na ne mu duru reyɛ kɛse. Nneɛma a ɛyɛ nwonwa pii rekɔ so, te sɛ n’ani a ɛrebue, nnadewa a ɛrenyin, ne nwi a ɛrenyin. Enti, sɛnea ɛbɛyɛ a eyinom nyinaa bɛma ahoɔden no, eyi yɛ bere a ɛsɛ sɛ wohwɛ yiye kɛse wɔ aduan a wudi no ho.
Aduannuru bɛn na wo ne wo ba no nyinaa hia?
Ɛho hia sɛ wunya aduan a ɛkari pɛ wɔ saa bere yi mu. Eyi kyerɛ sɛ ɛsɛ sɛ nnuaba, nhabannuru, protein, aburow a wɔayam, srade a ahoɔden wom, ne nufusu a srade nnim ka w’aduan ho. Sɛ yɛbɛka no tiawa a, eyi yɛ ɔkwan pa a wobɛfa so anya aduannuru a wo ne wo ba hia wɔ saa bere yi mu, ne nnuan a eye sen biara a wubetumi anya afi mu.
| Aduannuru ahorow a ɛwom | Dɛn nti na ɛho hia? | Eyinom yɛ nnuan a wɔtaa di. |
|---|---|---|
| Vitamin A a ɛwɔ nipadua no mu | Ɛboa ma akokoaa no nnompe, ne honam ani hwɛbea, ne n’aniwa nyin. Eyi ho hia paa efisɛ akokoaa no ani bue wɔ saa bere yi mu. | Karɔt, ɛmo a ɛyɛ dɛ, akutu, nufusu, mpataa, papaya, mango. |
| Vitamin C a ɛwɔ nipadua no mu | Ɛboa nipadua no ma ɛtwe dade. Ɛhyɛ akokoaa no sẽ, ne sẽ, ne ne nnompe mu den. Ɛyɛ papa paa nso ma wo nipadua mu ahoɔden a ɛko tia nyarewa no. | Akutu, bobe aba, strawberry, kiwi, tomato, broccoli, bell peppers (mpataa chili). |
| Vitamin B6 a ɛwɔ nipadua no mu | Ɛho hia ma akokoaa no amemene nyin na ɛma mogya mu nkwammoaa kɔkɔɔ yɛ. | Afã horow te sɛ banana, akokɔ, nantwinam, mpataa, ɛmo, peas, ne nea ɛkeka ho. |
| Vitamin B12 a ɛwɔ nipadua no mu | Ɛhyɛ ntini ahorow no mu den. Ɛboa ma wɔyɛ mogya mu nkwammoaa kɔkɔɔ. Ebia eyi nni hɔ wɔ wɔn a wonni nam no mu. | Mpataa, nam, nufusu, nkesua. (Sɛ wodi afifide a, bisa wo duruyɛfo na fa aduan a wɔde ka ho). |
| Vitamin D a ɛwɔ nipadua no mu | Ɛboa nipadua no ma ɛtwe calcium, na ɛboa ma wo ne wo ba no nyinaa nnompe ne ne sẽ yɛ den. | Mpataa a srade wom te sɛ salmon, ɛmo a wɔayam, cheese. Anɔpa owia a wɔde wɔn ho bɛhyɛ mu nso ye. |
| Calcium a ɛwɔ nipadua no mu | Saa bere yi mu no, akokoaa no nnompe fi ase yɛ den, na calcium ho hia ma ɛno. | Nufusu, yogurt, kyiisi, broccoli, kale, akutu, sauerkraut. |
| Choline a wɔfrɛ no choline | Ɛboa ma akokoaa no amemene ne n’akyi berɛmo nyin yiye. | Nkwaa, nam, mpataa, nufusu, soya, atoko, ɛmo. |
| Dadeɛ | Iron ho hia na ama wɔatumi ayɛ mogya mu nkwammoaa kɔkɔɔ, a ɛde mframa pa kɔ akokoaa no mu. Ɛnanom pii ho ntɔ dade wɔ saa bere yi mu. | Nam kɔkɔɔ a srade nnim, nkokɔnam, ɛpo mu nnuan, akutu, atoko, chickpeas, peas. |
| Folate / Folic Acid a wɔde yɛ aduru | Ɛbɔ ho ban fi ntini mu ntini mu dɛmdi (awo mu dɛmdi) a ebetumi aba akokoaa no amemene ne n’akyi berɛmo mu no ho. | Nhaban momono (titiriw nea ɛyɛ ahabammono tuntum), atoko, akutu, bankye, peas. |
| Omega-3 srade a ɛwɔ nipadua no mu | Ɛho hia yiye ma akokoaa no amemene no nyin yiye. | Mpataa te sɛ salmon ne trout, flaxseed, walnuts, ne chia aba. |
| Protein a ɛwɔ nipadua no mu | Protein ho hia na ama wo ba no nipadua akwaa nyinaa anyin. Ɛboa nso ma wo ne wo ba no yɛ mogya. | Nam, mpataa, nkesua, nufusu, atoko, akutu, soya, nnuaba. |
Susuw ho mprenu ansa na woadi mpataa na ama woanya omega-3
Akwan pa a wobɛfa so anya omega-3s no mu biako ne sɛ wubedi mpataa. Nanso ade biako wɔ hɔ a ɛsɛ sɛ yɛkae. Mpataa nketewa te sɛ salmon ne tuna a emu yɛ hare ye sɛ wobedi, ɛkɔ 8-12 ounces (225-340 grams) dapɛn biara. Nanso ɛsɛ sɛ mpataa akɛse te sɛ albacore/white tuna, tilefish, ne shark yɛ ounces 6 (gram 170) dapɛn biara. Mpataa akɛse yi betumi ayɛ nea mercury a ɛyɛ dade a emu yɛ duru no dɔɔso. Ɛdɔɔso dodo betumi aka wo ba no amemene ne ne ntini mu nkɔso.
Srade ne ngo nso ho hia.
Ɛwom mpo sɛ ebia wubesusuw sɛ "ɛnsɛ sɛ wudi ngo" de, nanso srade a ahoɔden wom ho hia wɔ nyinsɛn mu. Wɔma wo ahoɔden na wɔboa ma wo ba no akwaa ne ne awotwaa nyin.
Kae sɛ, yɛreka ngo "pa" ho asɛm. Ɛnyɛ aduan a wɔayam no mu dɔ.
Wubetumi anya srade pa afi nneɛma te sɛ:
- Avocado (A VOC ados) .
- Ngodua ne ngodua ngo
- Nnuadewa te sɛ walnuts, cashews, ne almonds
Mma wo werɛ mmfi aburow no.
Akisikuru yɛ ɔhaw a ɛtaa ba mmea a wɔyem pii so. Ɔkwan a eye sen biara a wobɛfa so adi eyi ho dwuma ne sɛ wode aburow a wɔayam no yiye bɛka w’aduan ho, a ahoɔdennuru pii wom. Eyinom nso bɛma woanya ahoɔden kɛse.
- Aburow a ɛyɛ bruu
- Oats a wɔde yɛ aduan
- Atoko, atoko
- Abodoo a wɔde aburow ayɛ
Dodow ahe na ɛsɛ sɛ wudi da biara?
Sɛ wɔkyekyem pɛpɛɛpɛ a, ɛna a ɔwɔ ne mfe abiɛsa a ɛto so abiɛsa mu hia calories foforo bɛyɛ 450 da biara. Nanso, eyi betumi ayɛ soronko a egyina nneɛma te sɛ wo tenten, wo mu duru, ne dwumadi dodow so.
Ade a ɛho hia sen biara ne sɛ akyinnye biara nni ho sɛ wo ne wo duruyɛfo bɛkasa afa calories dodow a ɛfata ma wo, sɛnea wopɛ sɛ wo mu duru yɛ kɛse, ne aduannuru a wuhia ho.
Ɛtɔ mmere bi a, ebia aduan a wudi no nkutoo nnɔɔso sɛ ɛbɛma woanya aduannuru a wuhia. Wɔ tebea horow a ɛtete saa mu no, ebia wo duruyɛfo bɛkamfo vitamin a wɔde ma ansa na wɔawo a wɔayɛ ama wo pɔtee. Enti, ɛbɛyɛ papa sɛ wubedi wo duruyɛfo afotu akyi sen sɛ wobɛyɛ nea wote nka sɛ wobɛyɛ.
Nkrasɛm a Wɔde Kɔ Fie
- Nyinsɛn no asram 3 a etwa to no ne bere a wo ba no nyin yɛ nea ɛsen biara, enti hwɛ yiye paa wɔ w’aduan ho.
- Di aduan a ɛkari pɛ a aduannuru te sɛ vitamin, iron, calcium, protein, ne omega-3 nyinaa ka ho.
- Nom nsu pii da mũ no nyinaa. Mma wo nipadua mu nsu nnsɛe.
- Sɛ w’adwene mu yɛ wo naa a, bisa wo duruyɛfo anaa abusua akwahosan ho dwumayɛni no aduan a woredi ne dodow a ɛsɛ sɛ wonom ho asɛm.
- Fa saa bere yi di dwuma anigye ne ahomegye mu. Ɛmmra sɛ wubenya ahoɔden de akokoaa a ɔwɔ apɔwmuden na ne ho yɛ dɛ aba wiase yi mu!
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho