Sɛ yɛkɔ sotɔɔ anaa aguadidan kɛse bi mu a, nnuaba yɛ biribi a yɛtaa hu. Yɛn ani gye ho sɛ yebedi nneɛma te sɛ cashews, peanuts, almonds, ne walnuts efisɛ ɛyɛ dɛ. Nanso so wunim sɛ ɛnyɛ sɛ saa nnuan yi yɛ dɛ nko, na mmom ɛwɔ akwahosan mu mfaso pii a yɛn nipadua ntumi nsusuw ho mpo? Sɛ yɛbɛka no tiawa a, nnuaba nyɛ biribi a ɛyɛ dɛ kɛkɛ, na mmom ɛyɛ aduan a ɛboro so a aduannuru wom. Ɛnnɛ, momma yɛnka mfaso ankasa a ɛwɔ saa nnuaba yi a yɛde bɛka yɛn aduan ho no ho asɛm.
Mfaso bɛn na ɛwɔ nnuaba a yedi so ma yɛn nipadua?
Nnuadewa yɛ aduan a ahoɔdennuru pii wom a vitamin ne nnuru a yɛn nipadua hia no pii wom. Titiriw no, ade bi a wɔfrɛ no ALA omega-3 srade a ɛwɔ mu . Akwahosan mu mfaso a ɛwɔ eyinom so no bi ne sɛ ɛbɛboa ma wɔadi tebea horow te sɛ ntini mu yare so na ɛbɔ ho ban fi nyarewa te sɛ Alzheimer ho.
Nea ɛka eyi ho no, momma yɛnhwɛ mfaso atitiriw afoforo bi.
| Mfaso titiriw a ɛwɔ so | Ɔkwan bɛn so na ɛba saa? |
|---|---|
| Ɛboa ma wo mu duru so tew. | Srade pii wɔ nnuaba mu, na ebetumi ama ayɛ nea ɛmfata mma wɔn a wɔrebɔ mmɔden sɛ wɔbɛtew wɔn mu duru so no. Nanso nokwarem no, srade a ɛnyɛ den pii wom, na eye ma nipadua no. Sɛ wudi a, ebetumi aboa wo ma woate nka, na ɛno boa wo ma wokwati adidi boro so. Nhwehwɛmu ahorow ada no adi mpo sɛ nnipa a wodi nnuaba daa no mu duru nyɛ kɛse. |
| Ɛboa ma wodi asikreyare so | Nhwehwɛmu ada no adi sɛ nnipa a wɔwɔ Asikreyare a ɛto so abien a wodi nnuaba bɛboro nnanu dapɛn biara no betumi atew asiane a ɛwɔ hɔ sɛ wobenya komayare no so bɛyɛ 17%. Wo ne wo duruyɛfo nka eyi ho asɛm. |
| Siw komayare ano | Abusuabɔ a emu yɛ den da nnuaba ne koma akwahosan ntam. Anyɛ yiye koraa no, nnipa a wodi nnuaba mpɛn anan dapɛn biara no, asiane a ɛwɔ hɔ sɛ wobenya komayare ne koma mu ntini a ɛyɛ mmerɛw no so tew kɛse. |
| Ɛhwɛ srade dodow a ɛwɔ nipadua mu no so | Nnuadewa boa ma srade bɔne, anaa LDL srade, ne triglyceride dodow a ɛwɔ nipadua no mu no so tew. Sɛ wɔhwɛ srade dodow so a, asiane a ɛwɔ hɔ sɛ obi benya koma ne ntini mu nyarewa te sɛ ɔyare a ɛma obi hwe ase no so tew. |
Aduannuru bɛn na ɛwɔ nnuaba mu?
Nnuadewa yɛ aduan a vitamin E pii wom Vitamin E yɛ nnuru kuw bi a ɛwɔ tumi a ɛko tia ɔyare mmoawa. Eyinom boa ma wosiw kokoram ano na ɛbɔ ho ban fi nnompe mu yare ho.
Sɛ yɛbɛka no tiawa a, ɛnyɛ aduan a ɛyɛ dɛ nko na nnuaba yɛ, na mmom ɛyɛ ɔtopae a ɛma aduannuru a ɛhyɛ yɛn nipadua mu tumi a ɛko tia nyarewa no mu den nso.
Nea ɛka ho no, aduannuru a edidi so yi nso wɔ nnuaba mu:
- Folate a wɔde yɛ aduan
- Magnesium a wɔde yɛ adwuma
- Potassium a wɔde yɛ nneɛma
- Calcium a ɛwɔ nipadua no mu
- Phosphorous a ɛyɛ fɛ
Dɛn na wɔtaa de ka nnuaba a wɔde afrafra ho?
Fa no sɛ na woredi kuruwa 1/4 (kuruwa 1/4) a wɔde nnuaba ahorow a wɔde afrafra ayɛ. Aduannuru a ɛtaa ba a ɛwɔ mu ni:
| Nnuannuru afã | Dodow a ɛwɔ mu (sɛnea emu duru te ) . |
|---|---|
| Calories a ɛwɔ nipadua no mu | 220 na ɛwɔ hɔ |
| Protein a ɛwɔ nipadua no mu | 6 gram |
| Kɛseɛ | gram 19 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | gram 8 na ɛyɛ |
| Fiber a ɛyɛ den | gram 3 na ɛyɛ |
| Asikyire | gram 2 na ɛyɛ |
Ɔkwan bɛn so na wobedi nnuaba ahorow a ɛfata?
Seesei wote sɛnea mfaso wɔ nnuaba so no ase. Nanso nea ɛho hia sen biara ne sɛ ɛnyɛ nnuaba a wɔde ahyɛ mu biara a ɛwɔ sotɔɔ no mu na ɛyɛ pɛ. Ebinom wɔ nkyene dodo, bere a afoforo nso de nneɛma a ɛma ɛyɛ dɛ aka ho. Eyi betumi atew aduannuru a ɛwɔ nnuaba mu ankasa so. Enti, ɛbɛyɛ papa sɛ wobɛpaw nnuaba a wɔannoa a wɔmfa biribiara nka ho bere biara a ɛbɛyɛ yiye.
Nnuadewa yɛ aduan a ɛyɛ dɛ a wobetumi adi bere biara wɔ da no mu. Ɛyɛ papa titiriw sɛ wubedi nnuaba bi na ama w’ahoɔden akɔ soro awiabere bere a wote nka sɛ woabrɛ anaasɛ woada no.
Akwan bi a wubetumi afa so de nnuaba aka w’aduan ho ni:
- Fa walnuts a wɔatwitwa bi ka yogurt a wudi no ho.
- Yɛ almond bɔta denam almond a wobɛyam wɔ fie so. Eyi yɛ ade pa a wɔde besi atoko bɔta ananmu.
- Fa banana ne nnuaba yɛ keeki a ɛyɛ dɛ.
- Fa nnuaba te sɛ pecan petepete salad biara a wobɛyɛ so.
- Sɛ woreyɛ aburow a wɔayam nhabannuru anaa chops a, fa cashews bi ka ho.
- Fa almond kakraa bi gu protein shake a wɔde banana ne nufusu kakra ayɛ mu.
- Fa walnuts a wɔayam ne nnuaba a wɔde afra petepete akokɔ a wɔayam no asinasin bi so.
Nkrasɛm a Wɔde Kɔ Fie
- Nnuadewa yɛ aduan a ɛyɛ dɛ na ahoɔden wom.
- Nnuadewa a wodi no betumi ama wɔanya mfaso pii, te sɛ wo mu duru a wosiw ano, asikreyare ano aduru, ne koma akwahosan.
- Sɛ wopɛ sɛ wunya nea eye sen biara a, paw nnuaba a wɔannoa a wɔmfa nkyene anaa nea ɛyɛ dɛ nka ho bere nyinaa.
- Calories pii wɔ nnuaba mu, enti hwɛ yiye wɔ dodow a wudi da biara no ho. Nsa biako boro nea ɛdɔɔso da biara.
- Sɛ wowɔ asikreyare, komayare, anaa aduruyɛ foforo biara a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu.
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