So woate nka pɛn sɛ yafunu ayɛ wo ma na gas wɔ wo yafunu mu bere a woadi aduan a ɛyɛ dɛ awie no? Anaasɛ woate wo moma so hyew (komayare) nka pɛn? Eyinom yɛ nneɛma a ɛhyɛ abufuw ankasa. Enti ɛnnɛ, momma yɛnka afotu bi a ɛnyɛ den nanso ɛho hia yiye a ɛbɛboa wo ma woayam aduan a wudi a ɔhaw a ɛte saa biara nni ho. Nanso kae sɛ, sɛ saa sɛnkyerɛnne ahorow yi kɔ so anaasɛ ɛyɛ kɛse a, akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ wo duruyɛfo nkyɛn .
1. Fa tumi a nhabannuru, nnuaba, ne nnuaba wɔ di dwuma.
Sɛ yɛbɛka no tiawa a, nnuan a efi afifide mu yɛ adamfo kɛse ma yɛn aduan mu nhyehyɛe. Fiber na ɛwɔ mu, a wɔfrɛ no ‘fiber’ . Saa nhama yi tew yɛn dwensɔtwaa mu, te sɛ nea yɛde mpopaho popa mu. Eyi ma asiane a ɛwɔ hɔ sɛ ɔhaw ahorow te sɛ akisikuru bɛba no so tew. Ade foforo a eye ne sɛ, sɛ wudi nnuan a ahoɔdennuru wom a, ɛma wote nka sɛ wo ho ayɛ wo hyew ntɛmntɛm, na ɛno nso boa kɛse ma wɔn a wɔrebɔ mmɔden sɛ wɔbɛtew wɔn mu duru so no.
Enti, bɔ mmɔden sɛ wode nnuan te sɛ eyinom bɛka wo da no ho:
- Nnuadewa ahorow nyinaa
- Aduaba
- Nnuadewa te sɛ cashews, peanuts, ne aba te sɛ pumpkin aba ne watermelon aba
- Aburow a wɔayam (sɛ nhwɛso no, aburow kɔkɔɔ, oats, atoko) .
- Atoko te sɛ atoko, chickpeas, peas, ne bankye a ɛyɛ ahabammono
Ade a ɛho hia sen biara ne sɛ, mfi ase nni fiber pii prɛko pɛ. Fa nkakrankakra ka w’aduan ho. Afei nso, ɛho hia sɛ wonom nsu pii bere a woredi fiber no. Efisɛ fiber yɛ adwuma ankasa bere a ɛtwe nsu no. Sɛ ɛnte saa a, ebia wo yafunu mu yaw ne gas.
2. Ma nsu ne soup nyɛ wo nnamfo paa.
Nsu ho hia ma yɛn nipadua. Ɛho hia nso ma aduan a wɔyam no. Nsu te sɛ nsu, soup, ne nhabannuru mu nsu boa ma aduan a yedi no fa yɛn dwensɔtwaa mu ntɛmntɛm.
Sɛ wonyɛ obi a wopɛ soup kɛse a, sɔ eyinom hwɛ:
- Ti a wɔde ginger asinasin ayɛ.
- Nsu kuruwa a wɔde kukuruku, lemon, ne lime a wɔayam ayɛ
- Nhabannuru tii te sɛ coriander ne ranawara
Nanso kae sɛ nsa ma nsu fi nipadua no mu, na ɛkyerɛ sɛ ɛtew nsu dodow so. Afei nso, anonne a caffeine pii wom te sɛ kɔfe betumi akanyan nnipa binom dwensɔtwaa na ama wɔn ho atɔ wɔn. Nsã a carbon wom (te sɛ soda) nso betumi ama yafunu mu acid ayɛ kɛse na ama komayare aba.
3. So ɛsɛ sɛ yɛsesa ɔkwan a yɛfa so didi kakra?
Yɛtaa de ahopere di nnuan pii. Eyi yɛ ntɛnkyea kɛse ma yɛn yafunu. Akwan a eye sen biara a wobɛfa so aboa wo aduan mu nhyehyɛe no mu biako ne sɛ wubedi aduan kakraa bi, nkakrankakra, na woawe no yiye.
W’aduan a wobɛwe no yiye no hwɛ hu sɛ ade a edi kan wɔ aduan a wobɛyam no mu no kɔ so wɔ ano no mu, na ɛtew adwuma dodow a ɛsɛ sɛ wo yafunu yɛ no so.
4. Apɔw-mu-teɛteɛ nyɛ anigyede ara kwa!
Mfaso a ɛwɔ apɔw-mu-teɛteɛ so no nni ano. Wɔ komayare ne mu duru a yɛhwɛ so akyi no, so wunim sɛ apɔw-mu-teɛteɛ nso boa yɛn aduan mu? Nnipa a wɔbɔ bra a ɛyɛ nnam no nya bere a ɛyɛ mmerɛw kɛse sɛ wɔbɛyam aduan.
Nanso hwɛ yiye wɔ bere a wɔde bɛyɛ adwuma no ho. Nnipa binom betumi anya yafunu mu yaw sɛ wɔteɛteɛ wɔn apɔw mu bere a wɔadidi awie pɛɛ a. Enti ɛyɛ papa sɛ wobɛteɛteɛ w’apɔw mu ansa na woadi, anaa anyɛ yiye koraa no dɔnhwerew biako wɔ adidi akyi.
5. Momma yɛmmoa ‘mmoawa pa’ a ɛwɔ yɛn yafunu mu (Probiotics) .
Yɛn dwensɔtwaa yɛ "mmoawa pa" bi a ɛboa yɛn na eye ma yɛn akwahosan fie. Yɛfrɛ eyinom sɛ probiotics . Saa mmoawa pa yi boa wɔ nneɛma pii mu, te sɛ aduan a wɔyam ne vitamin a wɔyɛ.
Yebetumi anya saa mmoawa pa yi afi nnuan te sɛ:
- Yogurt a wɔde yɛ adwuma
- Nufusu a wɔayam no yiye
- Nnuan a wɔayam no bi
Wɔ eyinom a wɔde ka aduan ho akyi no, wobetumi nso anom sɛ nnuru a wɔde ka aduan ho, sɛ ɛho hia a, wɔ nnuruyɛfo afotu ase.
6. Hwɛ yiye kakra wɔ nnuan a srade wom ho.
Nnuan a yedi mu no, srade, kyerɛ sɛ, nnuan a srade wom, gye bere tenten sen biara ansa na ayam. Ebia woanya atenka sɛ wo ho ayɛ wo ma na wo mu duru nso bere a woadi biribi te sɛ sandwich a srade wom kɛse, aburow a wɔayam, anaa patties anaa rolls akyi.
Enti, eye sɛ wobɛto nnuan a srade pii wom te sɛ eyi ano.
- Tew nnuan te sɛ hamburgers ne chips so.
- Fa yɛ wo su sɛ wobɛtow w’aduan, wobɛnoa, na wode ahyɛ nsu mu sen sɛ wode ngo bɛhyew.
- Paw nam ne mpataa a srade nnim.
7. Hwehwɛ nnuan a ɛnyɛ adwuma mma wo.
Ɛtɔ mmere bi a, nnuan bi betumi ama yafunu ayɛ wo yaw. Enti, da a wo yafunu ayɛ wo yaw no, kyerɛw nea wudii saa da no ne sɛnea wotee nka no kakra. Yɛfrɛ eyi ‘aduan ho kyerɛwtohɔ’. Eyi bɛboa wo ma woahu nnuan a ɛnyɛ adwuma mma wo ntɛm.
Wɔ pon a ɛwɔ ase hɔ no mu no, wubetumi ahu nnuan a ɛtaa de ɔhaw ba nkurɔfo so no bi.
| Aduan su | Ɔhaw ahorow a ɛtaa ba a ebetumi asɔre |
|---|---|
| Nnuan a asikre wom (tomato, akutu, bobe aba) . | Koma a ɛyɛ yaw |
| Nufusu ne nufusu mu nnuan (nufusu, kyiisi) . | Akisikuru, gas, yafunu mu yaw (wɔ nnipa binom fam) . |
| Nnuan a ɛyɛ nnuhwam yiye, a wɔde chili ayɛ | Koko mu yaw, yafunu mu yaw, yafunu mu yaw |
| Aduan a wɔde ayɛyɛde ne awi esiam ayɛ | Gas, yafunu mu yare (ma nnipa binom) . |
Sigaretnom nso nya aduan a wɔyam no so nkɛntɛnso bɔne kɛse. Enti wɔ obi a ɔrehwehwɛ nea enti a obegyae sigaretnom fam no, eyi nso bɛyɛ ntease pa.
8. Ɛho hia dɛn sɛ yebedi adwennwen so?
Ebia ɛbɛyɛ wo nwonwa sɛ wubehu sɛ nhyɛso a yɛte nka, kyerɛ sɛ , adwennwen , ka yɛn yafunu dwumadi tẽẽ. Abusuabɔ a emu yɛ den yiye da yɛn amemene ne yɛn dwensɔtwaa nhyehyɛe ntam. Sɛ yɛn adwene yɛ basaa a, ɛno na ɛma yafunu yɛ yaw.
Enti, bɔ mmɔden sɛ wobɛma w’adwene adwo sɛnea wubetumi biara. Nneɛma te sɛ adwendwene, nnwom tie, ne anigyede bi a w’ani gye ho a wode wo ho bɛhyɛ mu betumi aboa wo ma woadi adwennwen so.
9. Sɛ saa nneɛma yi ntumi nyɛ adwuma a, kɔ oduruyɛfo nkyɛn.
Sɛ woasɔ saa nneɛma yi nyinaa ahwɛ na woda so ara wɔ yafunu mu haw a, mmu w’ani ngu so. Ɛtɔ da bi a, saa sɛnkyerɛnne ahorow yi betumi afi aduruyɛ mu tebea foforo anaa nnuru bi a wonom mu aba.
Enti, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn na woaka nneɛma a ɛhaw wo ho asɛm akyerɛ wɔn. Sɛ wokɔ a, mma wo werɛ mmfi sɛ wode nnuru a worenom nyinaa ho kyerɛwtohɔ bɛba . Eyi bɛboa oduruyɛfo no ma wahu nea ɛde ɔhaw no ba ankasa.
Nkrasɛm a Wɔde Kɔ Fie
- Fa nnuan a ahoɔdennuru wom te sɛ nhabannuru, nnuaba, ne aburow a wɔayam no yiye ka w’aduan ho.
- Nom nsu ne nsu afoforo pii (e.g. soup) da mũ no nyinaa.
- Sɛ woredidi a, fa yɛ wo su sɛ wubedi kakraa bi, nkakrankakra, na woawe yiye.
- Ma aduan a wobɛyam no nyɛ mmerɛw denam anyɛ yiye koraa no apɔw-mu-teɛteɛ nna kakraa bi dapɛn biara so.
- Twe wo ho fi nnuan a srade wom dodo, nnuhwam dodo, ne nnuan a wonim sɛ enye mma wo ho.
- Adwennwen a wobedi ho dwuma nso ho hia na ama aduan mu ntini a ɛyɛ papa.
- Sɛ yare no ho sɛnkyerɛnne kɔ so ɛmfa ho sɛ wudi akwankyerɛ ahorow yi akyi a, hwɛ hu sɛ wobɛkɔ oduruyɛfo nkyɛn.
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