Sɛ yesusuw nufusu kuruwa biako ho a, ahoɔden ne akwahosan ho na yedwen. Efi mmofraase no, yɛn maamenom ahyɛ yɛn nkuran sɛ yɛnnom nufusu, na wɔka sɛ, "O ɔba, nom nufusu bi na ama wo nnompe ayɛ den." Nanso so nufusu ye ankasa na ɛho hia ma obiara? Nnipa binom nya yafunu mu haw bere a wɔnom nufusu no. Afoforo nso ka sɛ sɛ wɔnom nufusu a, wɔyɛ akɛse. Enti ɛnnɛ, momma yɛnka biribiara a ɛsɛ sɛ yehu fa nufusu ho, kyerɛ sɛ, mfaso ne ɔhaw ahorow nyinaa ho asɛm, tiawa na yɛayɛ no pɛpɛɛpɛ.
Sɛ yɛbɛka no tiawa a, dɛn ne nufusu yi?
Nufusu yɛ nsu a ahoɔden wom a mmoa a wɔnom nufu nufu mu ntini na ɛyɛ. Mmoa a wɔnom nufu nyinaa, a nnipa ka ho, ma nufusu. Nufusu ne aduan a eye sen biara ma nkokoaa nkumaa. Nanso nea ɛka ho no, yɛadi mmoa nufusu te sɛ nantwi nufusu, anantwinini nufusu, ne abirekyi nufusu mfe mpempem pii ni. Wɔ Sri Lanka no, sɛ yɛka sɛ "nufusu" a, yɛtaa kyerɛ nantwi nufusu. Ɔkwan pa a ɛnyɛ den, na ne bo nyɛ den koraa a wobɛfa so de aduannuru bi te sɛ protein, calcium, ne vitamin D ahyɛ wo nipadua mu ntɛmntɛm ne sɛ wobɛnom nufusu kuruwa biako.
Nufusu ahorow bɛn na ɛwɔ hɔ nnɛ?
Sɛ wokɔ sotɔɔ bi mu a, ebia woahu nufusu ahorow nyinaa. Momma yɛnhwɛ nea wɔyɛ. Sɛ wuhu eyinom ho asɛm a, ɛbɛboa wo ma woapaw nea ɛfata wo.
| Nufusu su | Nkyerɛkyerɛmu a ɛnyɛ den |
|---|---|
| UHT nufusu | Eyi yɛ nufusu a wɔahyɛ no hyew ma ɛyɛ hyew kɛse ma ekum mmoawa. Enti, enhia sɛ wode to frigye mu kosi sɛ wobebue ade a wɔde ahyɛ mu no. Wobetumi de asie bere tenten. |
| Nufusu a Wɔde Powder Ayɛ | Ɛyɛ nea yɛn ani gye ho kɛse wɔ Sri Lanka. Wɔnam nufusu a ɛyɛ nsu a wɔma ɛyɛ hyew na woyi nsu no nyinaa so na ɛyɛ. Wobetumi de eyi nso asie bere tenten. |
| Buttermilk a wɔde yɛ aduan | Nufusu bi a wɔde mmoawa soronko bi a wɔde nufusu a wɔnom daa yɛ. Ne dɛ yɛ akisikuru kakra. |
| Nufusu a Wɔayɛ no dɛ | Nufusu a wɔde nneɛma a ɛyɛ dɛ te sɛ vanilla, chocolate, ne strawberry, ne asikre ka ho, yɛ nea mmofra nkumaa ani gye ho. |
| Nufusu a Ɛnyɛ nufusu | Eyinom yɛ nneɛma pa a wɔde besi ananmu ama wɔn a wɔn ho nyɛ wɔn den wɔ nufusu ho anaasɛ wɔnni mmoa nneɛma. Nhwɛso ahorow bi ne soya, almond, oat, ne akutu nufusu. |
Mfaso titiriw bɛn na ɛwɔ nufusu a wɔnom so?
Nufusu a yɛnom ma yɛn nipadua nya mfaso atitiriw pii. Momma yɛnhwɛ emu biara mmiako mmiako.
1. Protein ahorow a ɛkyekye nipadua no
Fa yɛn nipadua no sɛ ofie. Ade titiriw a wɔde si saa ofie no ne protein . Protein ne ade titiriw a ɛkyekye biribiara a ɛwɔ yɛn nipadua mu, a yɛn ntini, nnompe, honam ani, ne yɛn ti nhwi ka ho. Sɛ wɔkyekyem pɛpɛɛpɛ a, ɔpanyin hia protein bɛyɛ gram 50 da biara. Protein bɛyɛ gram 8 na ɛwɔ nantwi nufusu kuruwa biako mu (srade 1%). Enti ɛyɛ protein fibea pa.
2. Calcium a ɛma nnompe ne sẽ a ɛyɛ den
Calcium yɛ ade titiriw bi a ɛma yɛn nnompe ne yɛn sẽ yɛ den. Ɛho hia nso ma mogya a ɛbɛtɔ, ntini a ɛtwetwe, ne koma a ɛbɔ daa . Calcium dodow a wuhia da biara no gu ahorow gyina mfe a woadi so.
Nnuruyɛfo kamfo kyerɛ sɛ nnipa a wɔadi boro mfe 50 nom nufusu na ama asiane a ɛwɔ hɔ sɛ wobenya nnompe mu yare, yare a ɛma nnompe yɛ mmerɛw a ɛba bere a obi nyin no so atew. Nanso, nhwehwɛmu ama adwene ahorow adi afra wɔ eyi ho. Nhwehwɛmu ahorow bi ka sɛ ɛwom sɛ nufusu a wɔnom no ma nnompe mu yɛ den de, nanso ennya nkɛntɛnso kɛse biara wɔ sɛnea wosiw nnompe a ɛpaapae ano no mu.
3. Ɛboa wo ma woda yiye anadwo
Sɛ wowɔ ɔhaw wɔ nna a wobɛda anadwo a, ebia woate sɛ obi reka akyerɛ wo sɛ "nom nufusu a ɛyɛ hyew kuruwa biako na kɔda." Nokware bi wɔ eyi mu. Amino acid bi a wɔfrɛ no tryptophan wɔ nufusu mu . Yɛn nipadua no de eyi yɛ nnuru abien a ɛho hia ma amemene no. Eyinom ne serotonin ne melatonin . Saa nneɛma abien yi boa ma yɛn nipadua ne yɛn adwene dwo na esiesie yɛn ma nna. Ɛte sɛ nea yɛde sɛnkyerɛnne bi kɔma yɛn amemene sɛ bere aso sɛ yɛda.
Mfomso a ɛwɔ nufusu ne nneɛma a ɛsɛ sɛ yɛma yɛn ani da hɔ so
Ɛwom sɛ nufusu yɛ anonne a ahoɔden wom de, nanso ɛnyɛ nea ɛfata obiara. Na nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho.
| Nneɛma a ɛsɛ sɛ yɛhwɛ yiye wɔ ho | Nkyerɛkyerɛmu ne akwankyerɛ |
|---|---|
| Lactose a wontumi nnye ntom | Eyi yɛ ɔhaw a nnipa pii wɔ. Nea enti a ɛte saa ne sɛ nipadua no ntumi nyɛ enzyme lactase a ehia na ama wɔatumi ayam lactose, asikre bi a ɛwɔ nufusu mu no kakraa bi. Sɛ wuhu sɛnkyerɛnne ahorow te sɛ yafunu a ɛyɛ ma, yafunu mu yaw, ne wo ho a ɛyɛ wo yaw wɔ dɔnhwerew fã anaa abien akyi wɔ nufusu a woanom akyi a, ebia wubenya saa tebea yi nso. Yɛn a yɛyɛ Asiafo no betumi ahu tebea yi mpɛn pii. Sɛ w’adwene mu yɛ wo naa wɔ eyi ho a , ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa. |
| Srade a ɛwɔ mu ne komayare | Nufusu a srade ayɛ mu ma no wɔ srade a ɛyɛ den pii. Gyidi bi wɔ hɔ sɛ sɛ obi di pii a, ebetumi ama asiane a ɛwɔ hɔ sɛ obi benya komayare no ayɛ kɛse. Ɛno nti na ahyehyɛde ahorow te sɛ Amerika Koma Fekuw no kamfo kyerɛ sɛ wɔpaw nufusu a srade nnim anaasɛ srade nnim no. |
| Ɔde ma mmofra nkumaa | Mfa nantwi nufusu mma nkokoaa a wonnii afe biako. Ebetumi ama mogya nketenkete atɔ wɔn dwensɔtwaa mu. Afei nso, wɔn asaabo ntumi nni protein a ɛdɔɔso a ɛwɔ nantwi nufusu mu no ho dwuma. |
| Nufusu a wɔannoa a wɔde di dwuma | Eyi yɛ nufusu a wɔmfaa pasteurized nyɛɛ no, a ɛkyerɛ sɛ wɔanhyew no sɛnea ɛbɛyɛ a wobekum mmoawa. Ebetumi akura mmoawa a wɔn ho yɛ hu a wobetumi de nyarewa a emu yɛ den te sɛ listeria, typhoid, ne nsamanwaw aba. Mma nnom nufusu a wɔannoa da. Titiriw no, ɛsɛ sɛ mmofra, mmea a wɔyem, wɔn a wɔn mfe akɔ anim, ne nnipa a wɔn nipadua mu tumi a ɛko tia nyarewa (wɔn a wɔwɔ nyarewa te sɛ kokoram ne HIV) hwɛ yiye paa wɔ eyi ho. |
| Kokoram ho asiane | Nhwehwɛmu ahorow bi kyerɛ sɛ srade ne nkwaadɔm a ɛwɔ nufusu ne kyiisi mu no betumi ama asiane a ɛwɔ hɔ sɛ obi benya kokoram ahorow bi te sɛ prostate kokoram no ayɛ kɛse. Nanso nhwehwɛmu afoforo kyerɛ sɛ calcium ne vitamin D a ɛwɔ nufusu mu no betumi atew asiane a ɛwɔ hɔ sɛ obi benya kokoram te sɛ kokoram a ɛwɔ akyi berɛmo mu no so. Enti eyi da so ara wɔ nhwehwɛmu fã no mu. |
Ɔkwan bɛn so na wɔde nufusu di dwuma?
Sɛ nufusu a yɛnom da nkyɛn a, akwan pii wɔ hɔ a yebetumi afa so de nufusu aka yɛn aduan ho.
- Nufusu tii: Yɛn ani gye ho kɛse wɔ Sri Lanka.
- Yɛ akutu: Sɛ wode nneɛma te sɛ oats ne aburow reyɛ akutu a, wubetumi de nufusu aka ho sen sɛ wode nsu bɛka ho. Saa kwan no so no, ɛbɛyɛ nea ahoɔden wom kɛse.
- Nufusu a Wɔde Ayɛ: Yɛde nufusu na ɛyɛ nufusu a yɛde yɛ yɛn aduan no.
- Nneɛma afoforo: Wɔde nufusu na ɛyɛ nneɛma pii, te sɛ yogurt, nufusu a wɔayam, kyiisi, bɔta, ghee, ne ice cream.
Ade a ɛho hia sen biara ne sɛ wode nufusu no bɛto frigye mu yiye bere a wode aba fie awie no. Sɛ nufusu sɛe a, ne hua sesa, ɛyɛ nwene, ɛyɛ kɔkɔɔ, na etumi yɛ kurukuruwa. Sɛ ɛba saa a, mfa nni dwuma.
Nkrasɛm a Wɔde Kɔ Fie
- Nufusu ma wonya calcium, protein, ne vitamin D. Nanso nufusu ho nhia na ama obi anya akwahosan pa.
- Sɛ wonom nufusu a, nyansa wom sɛ wobɛpaw nufusu bi a srade nnim, na wususuw asiane a ɛwɔ hɔ sɛ wubenya komayare ho no.
- Sɛ wowɔ yafunu mu haw (lactose intolerance) bere a worenom nufusu a, mma ɛnhaw wo. Nneɛma a wɔde si ananmu te sɛ soya ne almond wɔ hɔ. Wo ne wo duruyɛfo nka eyi ho asɛm.
- Mfa nantwi nufusu mma nkokoaa a wonnii afe biako da. Afei nso, kwati sɛ wode nufusu a wɔannoa a wɔmfa pasteurized nni dwuma koraa.
- Sɛ woretɔ nufusu anaa nufusu mu nneɛma afoforo a, kenkan nea wɔakyerɛw so no na hwɛ sɛ asikre bi aka ho anaa. Nufusu a wɔde aduru a ɛyɛ dɛ ayɛ titiriw no, asikre betumi ayɛ nea ɛdɔɔso.
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