So woahu anonne, nufusu, ne paanoo bi a wɔakyerɛw so sɛ "fortified" pɛn? Anaasɛ "wɔde vitamin D aka ho"? Eyinom ne nea yɛfrɛ no "nnuan a ɛyɛ adwuma" kɛkɛ. Ɔkwan foforo so no, ɛyɛ nnuan a wɔde aduannuru afoforo a mfaso wɔ so ma yɛn akwahosan aka ho, de aka aduannuru a ɛwɔ saa nnuan no mu fi awosu mu ho. Enti so nnuan yi ye ma yɛn koma akwahosan ankasa? Enti, aduannuru bɛn na yehia ankasa? Momma yɛnka eyi ho asɛm nkɔ akyiri nnɛ.
Nanso ansa na yɛbɛka saa nnuan ‘titiriw’ yi ho asɛm no, suban pa bi wɔ hɔ a ɛsɛ sɛ yɛn nyinaa kɔ mu ampa. Eyinom ne koma a ɛte apɔw fapem. Sɛ wɔanyɛ saa nneɛma yi yiye a, saa nnuan ‘titiriw’ no a wobedi ara kwa no rensow aba pii.
- Di nnuan a ɛyɛ foforo a ahoɔden wom: Fa nnuaba, nhabannuru, nhaban momono, aburow a wɔayam (te sɛ atoko, oats, aburow a ɛyɛ bruu), ne nufusu a srade nnim (te sɛ yogurt) ka w’aduan da biara da ho.
- Apɔw-mu-teɛteɛ: Anyɛ yiye koraa no, yɛ apɔw-mu-teɛteɛ a emu yɛ den simma 30 da biara. Nantew a ɛyɛ ntɛmntɛm, mmirikatu, anaa sakre so a wobɛtra yɛ akwan pa a wubetumi afa so.
- Kwati sigaretnom koraa: Eyi yɛ koma no atamfo akɛse no mu biako.
- Di nkyene so: Hwɛ yiye wɔ nkyene dodow a wode bɛka w’aduan ho no ho.
Sɛ wode nneɛma atitiriw yi yɛ wo su wie a, sɛ wuhu aduannuru 5 a wɔde aka nnuan a ɛyɛ adwuma a yɛadi kan aka ho asɛm no ho a, ɛbɛyɛ mmoa kɛse wɔ wo koma a wobɛma ayɛ yiye mpo mu.
5 aduannuru a ɛma koma no nya ahoɔden
Afei momma yɛnhwɛ nea saa aduannuru titiriw a wɔde aka ho yi yɛ ne sɛnea ɛboa yɛn nipadua.
1. Koma no adamfo paa: Omega-3 srade a ɛwɔ nipadua no mu
Ebia woate omega-3s ho asɛm. Titiriw omega-3 ahorow a wɔfrɛ no DHA ne EPA no ho hia yɛn koma yiye.
- Abɔde mu nneɛma: Mpataa a srade wom te sɛ salmon, tuna, ne mackerel, ne kakraa bi a efi nnuaba te sɛ almond, walnuts, ne cashews mu.
- Sɛ Nnuan a Ɛyɛ Dwumadi: Mprempren wɔde eyinom ka nnuan te sɛ soya nneɛma, nufusu, yogurt, nkesua, pasta ahorow bi, ne margarine ho.
Omega-3s boa ma nipadua no mu ɔfe a ebetumi ama obi anya komayare no so. Wɔma mogya ntini no tumi yɛ mmerɛw nso na ɛtew asiane a ɛwɔ hɔ sɛ mogya bɛtɔ no so.
Ɛnyɛ eyi nko, na wɔkyerɛ sɛ Omega-3 boa ma adwenemyare, nkae, na ɛtew asiane a ɛwɔ tebea horow te sɛ ntini mu yare mu no so.
2. Afifide mu Sterols ne Stanols: Nea Ɛsiw Cholesterol a Wɔtwetwe no kwan
Eyinom yɛ abɔde mu nneɛma a efi afifide mu. Sɛ yɛbɛka no tiawa a, wɔte sɛ srade a ɛwɔ afifide mu no. Yɛsan frɛ eyinom ``Phytosterols``.
- Mmeae a ɛwɔ abɔde mu:Wohu fi awosu mu wɔ nnuaba, nnuaba mu ngo, bankye, nnuaba, ne nhabannuru mu.
- Sɛ Nnuan a Ɛyɛ Dwumadi: Wobetumi ahu eyinom wɔ margarine, bɔta, nnuaba mu anonne bi, yogurt, nufusu, ne nnuan a wɔde di dwuma wɔ gua so mu.
Eyinom yɛ adwuma wɔ ɔkwan a ɛyɛ anigye yiye so. Saa Plant Sterols ne Stanols yi siw srade a efi aduan a yedi mu nkɔ yɛn nipadua mu fi yɛn dwensɔtwaa mu no kwan. Enti, wɔboa kɛse ma LDL ("bɔne") srade a ɛwɔ yɛn mogya mu no so tew. Wɔka sɛ sɛ wunya eyinom bɛyɛ gram 2-3 da biara a, wubetumi anya saa aba yi.
3. Ɛho hia ma aduan a wɔyam ne koma: Fiber
Fiber yɛ aduannuru a yɛn nyinaa nim, nanso nnipa pii nnya fiber dodow a wohia da biara.
- Nneɛma a efi abɔde mu: nnuaba, nhabannuru, nhaban momono, atoko te sɛ bankye, peas, aburow a wɔayam (oats, millet, barley), ne nnuaba.
- Nnuan a Ɛyɛ Dwuma: Nneɛma bi wɔ hɔ te sɛ paanoo, waffle, aburow, ne soya nufusu a wɔde fiber aka ho.
Fiber brɛ yɛn LDL ("bɔne") srade dodow ase, na ɛtew asiane a ɛwɔ hɔ sɛ yebenya komayare so. Ɛboa nso ma aduan mu yɛ den na esiw akisikuru ano. Fiber nso boa ma kokoram ahorow bi ho asiane so tew.
4. Ɛnyɛ nnompe nkutoo de: Calcium
Ɛwom sɛ asɛmfua calcium taa ba yɛn adwenem bere a yesusuw sẽ ne nnompe ho de, nanso calcium nso ho hia na ama koma no ayɛ adwuma yiye.
- Abɔde mu nneɛma: Nufusu mu nnuan te sɛ nufusu, yogurt, ne kyiisi. Nea ɛka ho no, nhabannuru a ɛyɛ ahabammono te sɛ akutu ne kale, bankye, almond, ne sesame aba nso wɔ calcium.
- Sɛ Nnuan a Ɛyɛ Dwumadi: Wubetumi ahu nnuaba mu anonne, paanoo, ne soya nneɛma a wɔde calcium aka ho.
Calcium boa ma koma no bɔ sɛnea ɛsɛ. Ɛho hia nso ma mogya a ɛtwetwe ne ntini mu nkate a ɛkɔ nipadua no mu.
5. Nea wunya fi owia hann mu akyi no: Vitamin D
Te sɛ calcium no, nnipa pii nni vitamin D. Yɛn nipadua no yɛ vitamin D bere a yɛn honam ani da owia hann mu, nanso ɛnyɛ bere nyinaa na ɛdɔɔso.
- Baabi a ɛba wɔ abɔde mu: Wohu kakraa bi wɔ nneɛma te sɛ mpataa a srade wom ne nkesua a wɔayam mu.
- Sɛ Nnuan a Ɛyɛ Dwumadi: Wɔtaa hu nufusu, yogurt, kyiisi, nnuaba mu anonne, aburow, ne margarine a wɔde vitamin D aka ho.
Nhwehwɛmu ada no adi sɛ vitamin D betumi aboa ma wɔasiw mogya mmoroso ne mogya ntini a ɛsɛe no ano. Vitamin D nso ho hia na ama nipadua no mu tumi a ɛko tia nyarewa no ayɛ den, asiw adwenemhaw ano, na ama nnompe atra apɔw.
| Nnuannuru afã | Mfaso atitiriw a ɛwɔ so ma koma ne nipadua |
|---|---|
| Omega-3 a ɛwɔ nipadua no mu | Ɛtew asiane a ɛwɔ hɔ sɛ obi benya komayare so, ɛma mogya ntini no tumi yɛ mmerɛw kɛse, na ɛtew mogya a ɛbɛtɔ so. |
| Afifide Sterols & Stanols a Wɔde Yɛ Nneɛma | Ɛtew srade a nipadua no twe fi aduan mu no so, na ɛtew LDL ("bɔne") srade dodow so. |
| Fiber a ɛyɛ den | Ɛtew LDL ("bɔne") srade ne asiane a ɛwɔ hɔ sɛ wobenya komayare so, na ɛma aduan mu yɛ mmerɛw. |
| Calcium a ɛwɔ nipadua no mu | Ɛhwɛ koma bɔ so, ɛboa ma mogya tu, na ɛhyɛ nnompe ne sẽ den. |
| Vitamin D a ɛwɔ nipadua no mu | Ebia ɛbɛboa ma wɔasiw mogya mmoroso ne ntini a ɛsɛe ano, ɛma nipadua no tumi ko tia nyarewa. |
Awiei koraa no, ade a ɛho hia sen biara
Ɛwom sɛ saa nnuan a ɛyɛ adwuma yi betumi ama yɛn akwahosan anya nkɔso kɛse de, nanso ɛsɛ sɛ yɛte ase sɛ ɛnyɛ nkonyaayi . Aduan a ɛkari pɛ, mu duru a ɛfata a wobɛkɔ so akura mu, asetra kwan a ɛyɛ nnam, ne aduruyɛ mu nhwehwɛmu a wɔyɛ no daa ne ahintasɛm ankasa a ɛma obi nya koma a ɛte apɔw.
Sɛ wopɛ sɛ wuhu eyi ho nsɛm pii, anaasɛ wopɛ sɛ wuhu aduannuru a wo nipadua hia ne ɔkwan a eye sen biara a wobɛfa so anya bi a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa . Ebia ɛnyɛ biribiara a wuhu wɔ aguade ho dawurubɔ mu na ɛfata wo. Wo duruyɛfo ne onipa a oye sen biara a ɔbɛkamfo nea eye ma wo akyerɛ, a egyina w’akwahosan tebea so.
Nkrasɛm a Wɔde Kɔ Fie
- ‘Nnuan a ɛyɛ adwuma’, anaa nnuan a ahoɔdennuru a ɛma ahoɔden wom betumi aboa ma wɔaboa koma akwahosan. Nanso, ɛnyɛ nea wɔde besi asetra a ahoɔden wom ananmu.
- Koma a ɛte apɔw fapem bere nyinaa ne aduan a ɛkari pɛ (nnuaba, nhabannuru, aburow a wɔayam), apɔw-mu-teɛteɛ daa , sigaretnom a wɔkwati, ne nkyene a wobedi so.
- Omega-3, Afifide Sterols, Fiber, Calcium, ne Vitamin D yɛ aduannuru a mfaso wɔ so titiriw ma koma no. Wobetumi anya eyinom afi abɔde mu nnuan mu ne nnuan a wɔahyɛ no den nso mu.
- Ansa na wobɛyɛ nsakrae kɛse biara wɔ w’aduan mu, anaasɛ wode wo ho bɛto nnuan titiriw te sɛ eyinom so no, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn.
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