Sɛ wokɔ sotɔɔ mu a, so wuhu nhabannuru ne nnuaba a ɛyɛ fɛ a ɛhyerɛn wɔ borɔdɔma, kɔkɔɔ, ne kɔkɔɔ mu? Nneɛma te sɛ karɔt, akutu, ɛmo, ne papaya nya saa kɔla fɛfɛ no esiane aduru bi a wɔfrɛ no beta-carotene nti. Eyi nyɛ biribi a ɛma kɔla kɛkɛ. Ɛyɛ super nutrient a ɛsom bo kɛse ma yɛn nipadua na ɛde akwahosan mu mfaso pii ba. Enti ɛnnɛ, momma yɛnka nea saa beta-carotene yi yɛ ne mfaso horow a ɛma yɛn ho asɛm.
Sɛ yɛbɛka no tiawa a, dɛn ne beta carotene?
Beta-carotene yɛ aduannuru a ɛdan vitamin A bere a ɛhyɛn yɛn nipadua mu akyi. Sɛ yɛbɛka no pɛpɛɛpɛ a, ɛyɛ vitamin A a edi kan (provitamin A. Beta-carotene boa yɛn nipadua ma ɛyɛ vitamin A dodow a ehia.
Vitamin A ho hia ma yɛn aniwa hu. Ɛnyɛ ɛno nko, na mmom ɛho hia nso ma akwaa atitiriw te sɛ yɛn koma, ahurututu, ne asaabo yɛ adwuma yiye, ne nkwammoaa nyin.
Nea ɛka ho no, beta-carotene yɛ ade a ano yɛ den a ɛko tia ɔyare mmoawa , ɔbran a ɔko tia nneɛma nketenkete a epira a wɔfrɛ no free radicals a ɛsɛe yɛn nipadua mu nkwammoaa, na ɛde nyarewa ahorow ba na ɛma onyin yɛ ntɛmntɛm.
Mfaso titiriw bɛn na ɛwɔ beta-carotene so ma yɛn nipadua?
Aduan a beta-carotene pii wom a yedi no ma yenya akwahosan mu mfaso pii. Ma yɛnhwɛ mfaso atitiriw a ɛwɔ so.
| Akwahosan so mfaso | Nkyerɛkyerɛmu a ɛnyɛ den |
|---|---|
| Aniwa Akwahosan | Ɛdan vitamin A na ɛboa ma aniwa hu ade yiye. Nhwehwɛmu ada no adi sɛ ebetumi atew asiane a ɛwɔ hɔ sɛ yebenya nyarewa te sɛ macular degeneration a ɛma aniwa a yehu ade yɛ mmerɛw, titiriw bere a yɛrenyin no, so bɛyɛ 35%. |
| Nkae ne Amemene Dwumadi (Adwene mu Dwumadi) . | Sɛ́ ade a ɛko tia ɔyare mmoawa no, ɛboa ma ɛbɔ amemene mu nkwammoaa ho ban na ɛma nkae ne adesua tumi tu mpɔn. Ebia ɛbɛboa nso ma wɔatew sɛnkyerɛnne ahorow a ɛma obi te nkae a ɛba bere a onyin ne Alzheimer yare no ba no so. |
| Wora Ho Ahobammɔ | Ɛboa ma honam ani hwɛbea nya apɔwmuden na ɛhyerɛn. Beta-carotene nso tumi tew nneɛma a UV mframa a epira a efi owia mu ba no so. |
| Kokoram ho asiane a wɔtew so (Cancer Prevention) . | Nhwehwɛmufo ahu sɛ aduan a beta-carotene ne nneɛma afoforo a ekum ɔyare mmoawa pii wom betumi atew asiane a ɛwɔ hɔ sɛ obi benya kokoram ahorow bi te sɛ nufu, ahurututu, ne dwensɔtwaa mu kokoram no so. |
So asiane wɔ hɔ sɛ wobɛnom beta carotene dodo?
Eyi yɛ asɛm a ɛho hia paa.
Vitamin A yɛ vitamin a srade wom. Eyi kyerɛ sɛ wobetumi de asie yɛn nipadua mu, titiriw wɔ mmerɛbo mu. Vitamin A a wɔnom pii bere tenten no betumi ayɛ awuduru ama nipadua no. Eyi betumi ama obi adwenem ayɛ no yaw, ne ho ayɛ no yaw, ne nkwaa ayɛ no yaw, na wɔ tebea a enye koraa mu no, obetumi akɔ komayare na owu mpo.
Nanso, asɛmpa no ne sɛ ɛkame ayɛ sɛ beta-carotene yɛ nea asiane biara nni ho koraa. Ɛmfa ho sɛ wudi nhabannuru ne nnuaba dodow a beta-carotene wom no, vitamin A dodow a ehia nkutoo na wo nipadua no yɛ na ɛma nea aka no fi mu. Enti, beta-carotene a efi aduan mu no nyɛ awuduru.
Nanso, sɛ obi nom beta-carotene nnuru a ɛdɔɔso bere tenten a, ade biako pɛ a ebetumi aba ne sɛ ne honam ani bɛdan kɔla kɔkɔɔ-akutu. Wɔfrɛ saa tebea yi carotenemia. Eyi nyɛ asiane, na honam ani bɛsan ayɛ sɛnea na ɛte kan no wɔ nna kakraa bi mu bere a wɔagyae nnuru a wɔde ka aduan ho no.
Kɔkɔbɔ a ɛho hia yiye: Nhwehwɛmu ada no adi sɛ ebia nnipa a wɔnom sigaret no betumi anya ahurututu mu kokoram kɛse sɛ wɔnom beta-carotene nnuru a ɛdɔɔso a. Enti sɛ woyɛ obi a ɔnom sigaret a, mfa beta-carotene nnuru nni dwuma da a wunni aduruyɛfo afotu.
Beta carotene dodow ahe na yehia?
Aduan a Wɔkamfo Kyerɛ sɛ wɔmfa mma beta-carotene. Nanso, wɔkamfo kyerɛ sɛ wɔmfa vitamin A mma da biara a egyina mfe a obi adi ne ɔbarima anaa ɔbea so. Ɛnyɛ den sɛ yebetumi adi vitamin A ahwehwɛde yi ho dwuma denam nnuan a beta-carotene pii wom a yebedi so.
Wɔakyerɛ da biara da sika a wɔkamfo kyerɛ (mcg RAE - Retinol Activity Equivalents) ma vitamin A wɔ pon a ɛwɔ aseɛ ha yi mu.
| Mfe kuw / adeyɛ | Vitamin A a wɔhwehwɛ da biara (mcg RAE) . |
|---|---|
| Mfeɛ 1-3 | 300 na ɛwɔ hɔ |
| Mfeɛ 4-8 | 400 na ɛwɔ hɔ |
| 9-13 mfeɛ | 600 na ɛwɔ hɔ |
| 14-18 mfe (ɔbarima) . | 900 na ɛwɔ hɔ |
| 14-18 mfe (mmeawa) . | 700 na ɛwɔ hɔ |
| Ɔbarima a wanyin | 900 na ɛwɔ hɔ |
| Mmea a wɔanyinyin | 700 na ɛwɔ hɔ |
| Ɛnanom a wɔyem | 770 na ɛwɔ hɔ |
| Ɛnanom a wɔma wɔn nufu | 1300 mu |
Nnuan bɛn na beta carotene pii wom?
Ɛyɛ papa sɛ wubenya saa aduannuru yi afi abɔde mu nnuan mu sen sɛ wubenya aduan a wɔde ka aduan ho.
- Kɔkɔɔ ne borɔdɔma:Karɔt, ɛmo a ɛyɛ dɛ (titiriw ɛmo kɔkɔɔ), akutu, papaya, mango, date.
- Green: Spinach, kale, kɔla a ɛyɛ ahabammono, Switzerland chard.
- Kɔkɔɔ: Ɛmo kɔkɔɔ.
Ahintasɛm ketewaa bi: Beta-carotene yɛ aduannuru a ɛtumi nwura ngo mu, enti ɛnyɛ den mma nipadua no sɛ ɛbɛtwe bere a wode ngo kakra te sɛ akutu ngo noa saa nhabannuru yi, anaa bere a woyɛ no sambal na wode akutu di no.
Nnuaba ne nhabannuru a ɛyɛ kɔla ahorow yi a wode bɛka w’aduan ho no yɛ sika pa a wode bɛto asetra a ahoɔden wom mu. Sɛ wuhia nnuru a wɔde ka wo ho esiane aduruyɛ tebea anaa biribi foforo nti a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn.
Nkrasɛm a Wɔde Kɔ Fie
- Beta-carotene yɛ aduannuru a ano yɛ den a ɛwɔ nhabannuru a ɛyɛ kɔla te sɛ karɔt, ɛmo, ne akutu mu a ɛdan vitamin A wɔ nipadua no mu.
- Ɛma akwahosan so mfaso pii, te sɛ aniwa a ɛma obi hu ade yiye, honam ani akwahosan, amemene no dwumadi, ne ahobammɔ fi kokoram ho.
- Ɛwom sɛ vitamin A a wɔnom pii no betumi ayɛ asiane de, nanso beta-carotene a efi abɔde mu nnuan mu no nyɛ awuduru mma nipadua no.
- Ɔkwan a eye sen biara ne sɛ wubedi wo beta-carotene ahiade ho dwuma afi nhabannuru ne nnuaba a ɛyɛ kɔla ahorow mu, a worenfa nnuru a wɔde ka aduan ho so.
- Sɛ woyɛ obi a ɔnom sigaret a, kwati sɛ wobɛnom beta-carotene a wunni aduruyɛ mu afotu.
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