Yɛn nyinaa pɛ sɛ yenya apɔwmuden, yɛn ho yɛ fɛ, na nyarewa nni yɛn ho. Hena na ɔpɛ sɛ ne honam ani yɛ nwininwini na onyin ntɛmntɛm? Enti ɛnnɛ mɛka tumi nwonwasoɔ a ahintaw wɔ yɛn aduane mu a ɛbɛtumi aboa wɔ yeinom nyinaa mu no ho asɛm akyerɛ mo. Ebia woate saa asɛmfua yi - 'Antioxidants'.
Dɛn ne saa nneɛma a ɛko tia ɔyare mmoawa yi? Momma yɛnte ase tiawa.
Okay, momma yɛnka eyi tiawa. Fa no sɛ yɛwɔ nneɛma nketenkete bi a ɛyɛ aniwu na ɛhyɛ abufuw wɔ yɛn nipadua mu. Yɛfrɛ eyinom ‘free radicals’ . Eyinom betumi asɛe nkwammoaa a ɛwɔ yɛn nipadua mu no na asɛe wɔn dwumadi.
Nanso saa free radicals yi nyinaa nyɛ bɔne. Wɔboa ma yɛn nkwammoaa no mu paapae, wɔne wɔn ho wɔn ho di nkitaho, na wɔko tia nyarewa.
Ɔhaw no fi ase bere a eyinom dɔɔso dodo no. Ɛno na efi ase sɛe yɛn nkwammoaa no kɛse. Eyi betumi ama asiane a ɛwɔ hɔ sɛ obi benya tebea horow te sɛ kokoram, komayare, mogya mmoroso, ne asikreyare no ayɛ kɛse.
Antioxidants ne ‘abran’ a wɔba bɛbɔ yɛn nkwammoaa ho ban fi saa free radicals a ɛhaw adwene yi ho. Wohu fi awosu mu wɔ nnuaba, nhabannuru, ne nnuan afoforo pii mu.
Nneɛma ahorow bɛn na ɛwɔ hɔ a ɛko tia ɔyare mmoawa?
Nnuru a ɛko tia ɔyare mmoawa nyɛ ade biako, na mmom abusua kɛse. Ɔkwan biara wɔ mfaso soronko a ɛwɔ so. Yɛn nyinaa nim sɛ vitamin C, vitamin E, vitamin A, ne beta-carotene yɛ abusua yi mufo a wonim wɔn yiye.
Eyinom akyi no, nnuru afoforo pii wɔ hɔ a ɛko tia ɔyare mmoawa. Nhwɛsoɔ:
- Glutathione a wɔde yɛ aduru
- Coenzyme a wɔde yɛ adwuma Q10
- Lipoic acid a ɛyɛ srade
- Nneɛma a ɛma flavonoids
- Phenols a wɔde yɛ nneɛma
- Nneɛma a wɔfrɛ no polyphenols
- Nnuru a wɔfrɛ no phytoestrogens
Akwahosan mu mfaso bɛn na nnuru a ekum ɔyare mmoawa de ma yɛn?
Nnuru a ɛko tia ɔyare mmoawa wɔ tumi a ɛbɔ yɛn ho ban fi free radicals ho, na enti ebetumi atew asiane a ɛwɔ hɔ sɛ yebenya nyarewa bi no so. Nanso, saa abusuabɔ yi, titiriw bere a wɔnom sɛ nnuru a wɔde ka aduan ho no, da so ara ntumi nna hɔ koraa.
Nanso, aduan a nnuaba ne nhabannuru a ɛko tia ɔyare mmoawa ahyɛ mu ma no ma apɔwmuden kɛse esiane nneɛma afoforo pii nso nti.
| Mfaso afoforo a ɛwɔ nnuan a ɛko tia ɔyare mmoawa so |
|---|
| Fiber pii wɔ mu . |
| Srade a ɛyɛ den ne srade a ɛwɔ nipadua no mu sua . |
| Vitamin ne nnuru afoforo ahyɛ mu ma . |
Sɛnea ɛbɛyɛ a aniwa no bɛyɛ yiye
Aniwa a ɛma obi nyin (AMD) yɛ ade titiriw a ɛma yetumi nhu ade yiye bere a yɛrenyin no. Nhwehwɛmu ada no adi sɛ nnuru a ɛko tia ɔyare mmoawa betumi atew asiane a ɛwɔ hɔ sɛ obi benya saa yare yi so bɛyɛ 25%. Vitamin C ne E nso betumi atew asiane a ɛwɔ hɔ sɛ obi benya atiridiinini no so .
Sɛnea ɛbɛyɛ a wo honam ani yɛ fɛ
Vitamin C ne E ye ma honam ani yiye. Vitamin C a wɔde gu honam ani no boa ma nwi so tew, ɛbɔ honam ani ho ban fi UV a ɛsɛe ho, na ɛma nsensanee tuntum no fi hɔ. Nnuru a wɔde yɛ ahosiesie a vitamin E wom boa ma honam ani yɛ mmerɛw na ɛma nsu no kɔ so tra hɔ.
Sɛnea ɛbɛyɛ a wobenya koma akwahosan
Akyinnyegye bi da so ara wɔ nnuruyɛfo mu wɔ eyi ho. Ɛda adi pefee sɛ nnipa a wodi nnuaba ne nhabannuru pii no, asiane a ɛwɔ hɔ sɛ wobenya komayare no sua. Ɛwom sɛ nhwehwɛmu a edi kan kyerɛe sɛ ebia eyi fi nneɛma a ɛko tia ɔyare mmoawa de, nanso nnuru a wɔde ka aduan ho no nnyaa nea ɛte saa ara. Enti, ɛte sɛ nea nnuru a ekum ɔyare mmoawa a wubenya afi aduan mu no ne ɔkwan a eye sen biara a wobɛfa so.
So wobetumi atew asiane a ɛwɔ hɔ sɛ obi benya kokoram no so?
Nhwehwɛmu bi kyerɛ sɛ nnuru a ekum ɔyare mmoawa betumi atew ɔsɛe a free radicals de ba nkwammoaa so, na ebetumi ama obi anya kokoram no so. Nanso, nyansahu mu nnya nkyerɛɛ sɛ nnuru a ɛko tia ɔyare mmoawa a wɔnom no betumi asiw kokoram ano. Nhwehwɛmu pii ho hia wɔ eyi ho.
Enti ɛhe na yenya saa nnuru a ekum ɔyare mmoawa yi?
Nnuan ahorow wɔ nnuru ahorow a ɛko tia ɔyare mmoawa. Ɛyɛ papa sɛ wode kɔla bɛhyɛ w’aduan ma.
| Antioxidant Ɔkwan a Wɔfa so Yɛ | Nnuan a Ɛyɛ Den Wɔ Mu |
|---|---|
| Beta-carotene a wɔde yɛ aduru | Orange nhabannuru ne nnuaba te sɛ karɔt, ɛmo, akutu, aprɛko. Nnuadewa a ɛyɛ ahabammono te sɛ spinach ne kale. |
| Lycopene a wɔde yɛ aduru | Tomato, nsuonwini, papaya, bobe a ɛyɛ pink. |
| Vitamin A a ɛwɔ nipadua no mu | Karɔt, ɛmo a ɛyɛ dɛ, ɛmo a wɔayam, mmerɛbo, nufusu. |
| Vitamin C a ɛwɔ nipadua no mu | Limes, akutu, bobe aba, papaya, akutu, strawberry, akokɔ, mpataa. |
| Vitamin E a ɛwɔ nipadua no mu | Almond, broccoli, mango, ngo ahorow. |
Nea ɛka eyi ho no, nnuan afoforo a ɛyɛ nwonwa a nnuru a ekum ɔyare mmoawa wom
- Kafe: Yiw, wokenkan saa asɛm no yiye. Kɔfe yɛ anonne a nneɛma a ɛko tia ɔyare mmoawa pii wom.
- Chocolate tuntum: Chocolate tuntum wɔ nneɛma a ɛko tia ɔyare mmoawa pii esiane flavanols a ɛwɔ kokoo mu nti. Chocolate tuntum ye sen nufusu chocolate.
- Nsã Kɔkɔɔ: Nnuru bi a ɛko tia ɔyare mmoawa a wɔfrɛ no resveratrol wɔ bobe kɔkɔɔ mu, na ɛwɔ bobe no nwoma mu.
- Nnuadewa: Nnuadewa te sɛ walnuts, pecans, ne peanuts wɔ nneɛma a ɛko tia ɔyare mmoawa pii.
Nokware a ɛfa nnuru a ɛko tia ɔyare mmoawa ho
Ebia wubesusuw sɛ nnuru yi a wobɛnom no bɛyɛ mmerɛw, nanso nokware no yɛ soronko.
Kae sɛ aduannuru biara nni hɔ a ebetumi asi mfaso a ɛwɔ aduan a ɛkari pɛ na ahoɔden wom a nnuaba ne nhabannuru a ɛyɛ kɔla ahorow ahyɛ mu ma so no ananmu.
Ma nneɛma yi nso ntra w’adwenem:
- Wɔnhyɛ aduan a wɔde ma te sɛ eyinom ho mmara katee te sɛ nnuru a wɔde di dwuma wɔ yɛn man yi mu no. Enti, yɛrentumi nnya nea ɛwɔ mu anaasɛ ahobammɔ wom 100%.
- Sɛ nnuru titiriw kakraa bi a wɔde ma ayarefo a wɔwɔ AMD no da nkyɛn a, wɔankyerɛ sɛ saa nnuru yi siw nyarewa afoforo ano anaasɛ ɛsa.
- Ɛwom sɛ vitamin E bɛyɛ ahorow 8 na ɛwɔ nnuan mu de, nanso mpɛn pii no, ɔkwan biako pɛ na ɛwɔ nnuru a wɔde kum ɔyare mmoawa mu. Enti wɔnkari pɛ.
- Nnuru a ɛko tia ɔyare mmoawa betumi apira nipadua no bere a wɔnom no pii no.
Enti, mfi ase nnom nnuru a wɔde ka aduan ho te sɛ eyi da a wo ne wo duruyɛfo nkasa, titiriw sɛ woanyinsɛn, worenom nufu, anaa worenom nnuru afoforo a.
So asiane bi wɔ nnuru a ekum ɔyare mmoawa mu?
Nnuru a ɛko tia ɔyare mmoawa a wogye fi aduan mu no nyɛ nea asiane wom kɛse, nanso ɛsɛ sɛ wohwɛ yiye bere a worenom sɛ nnuru a wɔde ka aduan ho no.
- Vitamin E aduru betumi ama asiane a ɛwɔ hɔ sɛ mogya bɛtɔ no ayɛ kɛse bere a wɔde ka nnuru a ɛma mogya yɛ mmerɛw ho no.
- Sɛ woyɛ obi a ɔnom sigaret a, beta-carotene nnuru a ɛdɔɔso a wobɛnom no betumi ama asiane a ɛwɔ hɔ sɛ wubenya ahurututu mu kokoram no ayɛ kɛse.
- Vitamin E dodow a wɔnom no betumi ama asiane a ɛwɔ hɔ sɛ obenya prostate kokoram ne ɔyare a ɛma obi hwe ase no ayɛ kɛse.
Enti, ka nnuru ne aduannuru biara a wobɛnom ho asɛm kyerɛ wo duruyɛfo. Obetumi akyerɛ wo nea ahobammɔ wom ma wo pɛpɛɛpɛ.
Nkrasɛm a Wɔde Kɔ Fie
- Antioxidants yɛ yɛn nnamfo pa a wɔko tia free radicals a ɛsɛe yɛn nipadua mu nkwammoaa.
- Ɔkwan a eye sen biara a wobɛfa so anya nnuru a ekum ɔyare mmoawa nyɛ nnuru a wɔde kum ɔyare mmoawa, na mmom aduan a nnuaba, nhabannuru, nnuaba, ne atoko a ɛyɛ kɔla ahorow ahyɛ mu ma.
- Aduane a ɛkari pɛ bo yɛ den sen aduannuru biara a wɔde ka aduan ho mmɔho apem.
- Nnuru a ɛko tia ɔyare mmoawa a wɔnom no dodow a ɛdɔɔso no betumi apira nipadua no na ebetumi ne nnuru afoforo a worenom no adi nkitaho.
- Nea ɛho hia sen biara: Bisa wo duruyɛfo bere nyinaa ansa na wode nnuru biara a wɔde ka aduan ho adi dwuma.
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