So w’ani gye ho sɛ wubehu kɔla ahorow bere a wohwɛ wo prɛte no? Sɛ wode nhabannuru kɔkɔɔ ne borɔdɔma fɛfɛ bi ka wo prɛte ho ka ahabammono ne kɔkɔɔ ho a, ɛnyɛ sɛ ɛma ɛyɛ fɛ nko, na mmom ɛwɔ mfaso pii ma wo nipadua nso. Nnuadewa te sɛ karɔt, akutu, ɛmo, tomato, ne ɛmo kɔkɔɔ a yɛn nyinaa nim sɛ ɛka saa kuw yi ho. Enti ɛnnɛ, momma yɛnka akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ nhabannuru a ɛyɛ kɔla ahorow yi a yɛde bɛka yɛn aduan ho no ho asɛm.
Akwahosan mu mfaso bɛn na ɛwɔ saa nhabannuru yi so?
Sɛ yɛbɛka no tiawa a, nhabannuru kɔkɔɔ ne borɔdɔma yɛ vitamin ne aduannuru a wɔkora so. Wɔma wo nipadua no ahoɔden, ahoɔden, na ɛboa ma wobɔ wo ho ban fi nyarewa ahorow bi ho.
Ɛboa ma kokoram ho asiane so tew
Eyi yɛ asɛm a ɛho hia paa. Nyansahufo gye di sɛ nea ɛde kokoram ba titiriw ne nkwammoaa a ɛwɔ yɛn nipadua mu a ɛsɛe. Nneɛma nketenkete a epira a ɛba yɛn nipadua mu a wɔfrɛ no free radicals no betumi asɛe nkwammoaa. Nanso, nneɛma a ano yɛ den a wɔfrɛ no antioxidants a ɛwɔ saa nhabannuru yi mu no betumi abɔ yɛn nkwammoaa ho ban afi nneɛma a epira yi ho.
Susuw saa nneɛma a ɛko tia ɔyare mmoawa yi ho sɛ kyɛm a ɛbɔ yɛn nkwammoaa ho ban.
- Beta-carotene: Eyi dɔɔso wɔ nhabannuru a ɛyɛ borɔdɔma te sɛ karɔt, ɛmo, ne akutu mu. Yɛn nipadua dan no ma ɛbɛyɛ vitamin A.
- Lycopene: Saa aduru yi na ɛma tomato kɔla kɔkɔɔ. Ɛsan nso yɛ ade a ano yɛ den yiye a ɛko tia ɔyare mmoawa.
Enti, sɛ wode saa nhabannuru yi ka w’aduan ho a, na worema wo nipadua anya nkɔso kɛse wɔ kokoram ho banbɔ mu a wunnim.
Ɛhwɛ mogya mmoroso so
Mogya mmoroso, anaa BP, yɛ ɔhaw a abu so wɔ nnipa pii mu nnansa yi. Ade titiriw biako nti a ɛte saa ne nkyene (sodium) dodow a yɛde ka yɛn aduan ho a ɛkɔ soro ne potassium dodow a yɛn nipadua hia no so tew. Saa kari a ɛnkari pɛ yi betumi de tebea horow a emu yɛ den te sɛ komayare ne ɔyare a ɛma obi hwe ase aba.
Eyi ano aduru a eye sen biara ne sɛ wubedi nnuan a potassium pii wom. Ɛmo a ɛyɛ borɔdɔma, karɔt, ne akutu yɛ nhabannuru a potassium pii wom . Enti, wo ne wo duruyɛfo nkasa na fa saa nhabannuru yi ka w’aduan ho, na ebetumi aboa ma woadi mogya mmoroso so.
Ɛma aniwa hu ade yiye
Yɛn nyinaa ate fi yɛn mmofraase sɛ "karɔt a wudi no ma w'ani hu ade yiye." Nokware pii wɔ saa asɛm no mu. Nea enti a ɛte saa ne nneɛma a wɔfrɛ no carotenoids a ɛwɔ saa nhabannuru yi mu no.
- Lutein ne Zeaxanthin: Eyinom bɔ aniwa no ho ban fi asiane a ɛne sɛ ɛbɛma aniwa no ayɛ mmerɛw ne aniwa a ɛyɛ mmerɛw esiane mfe a obi adi nti. Wɔdɔɔso wɔ karɔt ne ɛmo kɔkɔɔ mu.
- Vitamin A: Bio nso, beta-carotene a ɛwɔ nhabannuru yi mu no, yɛn nipadua no dan vitamin A. Vitamin A boa ma wohu ade yiye wɔ hann a ɛba fam mu, kyerɛ sɛ, anadwo.
Sɛ wopɛ sɛ wonya sẽ ne anom a ɛte apɔw
Eyi yɛ biribi a ebia wontee ho asɛm da. Yiw, saa nhabannuru yi ye ma wo sẽ ne wo sẽ yiye.
- Vitamin A: Vitamin A ho hia ma nnompe a ɛwɔ yɛn anom no akwahosan. Eyi a enni hɔ no betumi ama ne sẽ aporɔw ntɛmntɛm na ayɛ mmerɛw.
- Vitamin C: So mogya tu wo hwene? So wo sẽ ayɛ mmerɛw? Eyi betumi afi vitamin C a enni nipadua no mu. Nnuadewa te sɛ tomato ne red bell peppers wɔ vitamin C pii.
Momma yenhu aduannuru a ɛwɔ mu no yiye
Nnuadewa kɔkɔɔ ne borɔdɔma yɛ nnuan kuw a ahoɔdennuru kakraa bi na ɛwom, nanso ahoɔdennuru pii wom. Momma yɛnhwɛ aduannuru atitiriw a ɛwɔ mu ne hia a ɛho hia.
| Nnuannuru afã | Ɔkwan bɛn so na ɛho hia ma nipadua no? |
|---|---|
| Vitamin A (a efi beta-carotene mu) . | Sɛ wopɛ aniwa, nipadua no mu tumi a ɛko tia nyarewa, honam ani hwɛbea ne sẽ a ɛte apɔw. |
| Vitamin C a ɛwɔ nipadua no mu | Ɛma nipadua no tumi ko tia nyarewa, ɛma anom yɛ apɔwmuden, na ɛma honam ani yɛ hyew. |
| Potassium a wɔde yɛ nneɛma | Ɛhwɛ mogya mmoroso so na ɛho hia ma koma no dwumadi. |
| Vitamin K a ɛwɔ nipadua no mu | Ɛboa ma mogya tu na ɛhyɛ nnompe mu den. |
| Fiber a ɛyɛ den | Ɛma aduan a wotumi di no yɛ mmerɛw, esiw akisikuru ano, na ɛboa ma wotumi siw wo mu duru ano. |
Woyɛ dɛn siesie nhabannuru yi? Dɛn ne akwan a ɛma apɔwmuden?
Ɛha na yɛtaa di mfomso. Sɛ yɛtɔ biribi te sɛ akutu anaa ɛmo a, ɛyɛ yɛn su sɛ yɛde asikre, nkyene, ngo, ne akutu nufusu pii bɛnoa. Sɛ yɛtɔ tomato aduru mpo a, ebetumi ayɛ nkyene dodo na asikre wom. Sɛ yɛnoa no saa a, yennya nhabannuru no yiyedi ankasa.
Ɛyɛ papa sɛ wubedi wɔn wɔ ɔkwan a ɛyɛ mmerɛw na ɛyɛ awosu so sɛnea wubetumi. Sɛ wonoa nhabannuru kyɛ dodo a, ɛsɛe aduannuru a ɛwom no. Enti bɔ mmɔden sɛ wubedi no raw bere biara a ɛbɛyɛ yiye.
Akwan a ɛnyɛ den na ɛma apɔwmuden a wubetumi asɔ ahwɛ ni:
- Fa salad a wɔde karɔt, tomato, ne kukuruku ayɛ ka w’aduan titiriw ho.
- Fa karɔt a wɔannoa no fra na yɛ no sambol . Fa lime nsu, nkyene, ne ɛmo kakra ka ho kɛkɛ.
- Di nneɛma te sɛ akutu ne ɛmo a wɔanoa . Sɛ́ anka wode akutu bedi no, bɔ mmɔden sɛ wode sambol a nkyene wom bedi.
- Sɛ woreyɛ pumpkin curry a, gyae asikre pii a wode bɛka ho. Mmom no, bɔ mmɔden sɛ wode sinamon asinasin bi bɛka ho. Ɛde abɔde mu dɛ ka ho.
- Bɔ mmɔden sɛ wode karɔt a wɔayam no bi bɛka tomato a woayɛ wɔ fie no ho sen sɛ wode ngo bɛka ho. Ɛbɛma nea ɛyɛ dɛ ne nea ɛyɛ papa no ayɛ kɛse.
- Sɛ woreyɛ nhabannuru soup , hwɛ hu sɛ wode nneɛma te sɛ karɔt, akutu, ne tomato bɛka ho.
- Twitwa nneɛma te sɛ ɛmo ne akutu mu nketenkete, fa ɛmo kakra ne turmeric powder petepete so, na tow wɔ fononoo mu (oven roast). Ɛyɛ papa koraa sen sɛ wobɛhyew wɔn wɔ ngo mu.
Nkrasɛm a Wɔde Kɔ Fie
- Nnuadewa kɔkɔɔ ne borɔdɔma (karɔt, akutu, ɛmo, tomato) yɛ aduan a ɛboro so a vitamin A, C, potassium, ne nneɛma a ɛko tia ɔyare mmoawa pii wom.
- Sɛ wodi eyinom daa a, ebetumi atew asiane a ɛwɔ hɔ sɛ obi benya kokoram, mogya mmoroso, ne aniwa mu nyarewa no so.
- Sɛnea ɛbɛyɛ a wubenya aduannuru a ɛsen biara afi nhabannuru mu no, kwati sɛ wode ngo, asikre, ne nkyene a ɛboro so bɛnoa, na di akwan te sɛ nea wode bɛhyɛ nsu mu, di a wɔannoa, anaasɛ wobɛnoa kɛkɛ akyi.
- Sɛ wowɔ ayaresa tebea bi (e.g. asikreyare, mogya mmoroso) a, kɔ wo duruyɛfo nkyɛn bere nyinaa ansa na woasesa w’aduan.
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