Yɛn nyinaa nim sɛ nnuaba ye ma nipadua no yiye. Efi mmofraase no, yɛn maamenom piapia yɛn sɛ yenni nnuaba. Asɛm a wɔka sɛ “Di nnuaba bi wɔ adidi akyi” yɛ biribi a yɛtaa te wɔ yɛn afie mu. Nokwarem no, nnuaba ho hia na ama obi anya apɔwmuden. Nnuaba betumi abɔ yɛn ho ban afi nyarewa pii ho. Nanso nnipa binom wɔ ɔhaw bi... Asikre nso wɔ nnuaba mu, enti so nnuaba pii a wobedi no nye mma nipadua no? Momma yɛnhwehwɛ eyi ho nsɛm pii nnɛ.
So nnuaba pii a wobedi no yɛ ɔhaw ankasa?
Sɛ yɛbɛka no tiawa a, yiw, biribiara a wubedi dodo no nyɛ papa. Nanso nokwasɛm ne sɛ, ɛntaa nsi koraa sɛ obi a odi aduan daa bedi nnuaba “dodow.” Nokwarem no, nnipa dodow no ara nni nnuaba dodow a wɔkamfo kyerɛ mpo da biara. Nnuruyɛfo kamfo kyerɛ sɛ anyɛ yiye koraa no, mpanyimfo nni nnuaba nkuruwa 1 1⁄2 da biara.
Nanso, nnipa bi wɔ hɔ a wodi aduan a “nnuaba nkutoo” di akyi. Ɛno kyerɛ sɛ wubedi nnuaba nkutoo anɔpa, awia, anwummere, ne aduan biara. Eyi nyɛ akwahosan pa koraa . Sɛ woyɛ saa a, wobɛhwere aduannuru afoforo a wo nipadua hia, te sɛ protein, srade , vitamin B12 , calcium, ne vitamin D. Ɛno nti na abenfo ka sɛ eye sɛ wode nnuaba bɛyɛ wo da biara da aduan no mu 25% – 30%.
“Enti, ɛnsɛ sɛ asikre a ɛwɔ nnuaba mu no haw yɛn ho?” ebia woredwen ho. Nokwarem no, ɛnsɛ sɛ yɛhaw yɛn ho wɔ abɔde mu asikre a ɛwɔ nnuaba mu no ho, na mmom “ asikre a wɔde aka ho ” a wɔde ka nnuan a wɔayɛ te sɛ anonne a ɛyɛ dɛ, bisket, ne keeki ho no. Esiane sɛ nnuaba mu ahoɔdennuru dɔɔso nti , saa asikre no twetwe yɛn nipadua no nkakrankakra.
Nanso, sɛ wowɔ aduruyɛ mu tebea bi te sɛ asikreyare anaasɛ worebɔ mmɔden sɛ wubedi wo mu duru so a, ɛtɔ mmere bi a sɛ wudi nnuaba pii prɛko pɛ a, ebetumi de ɔhaw ahorow aba. Enti, ɛbɛyɛ papa sɛ wubebisa wo duruyɛfo no nnuaba dodow a ɛfata ma w’akwahosan tebea no.
Dɛn ne mfaso ankasa a ɛwɔ nnuaba so?
Nnuaba yɛ aduan a ɛsom bo a srade ne sodium nni mu, na srade biara nni mu. Nnuannuru pii nso wɔ mu a nnipa pii nni mu.
- Potassium : Eyi ne yɛnƐboa kɛse wɔ mogya mmoroso so . Obi a odi aduan a nnuaba ne nhabannuru pii wom no betumi adi nkonim wɔ mogya mmoroso so te sɛ nea ɔnom nnuru.
- Dietary Fiber: Eyi ne nnuaba fã a eye sen biara. Fiber ma yɛn mogya mu srade dodow so tew , ɛtew asiane a ɛwɔ hɔ sɛ yebenya komayare so, na ɛma aduan mu nneɛma yɛ yiye. Fiber ma yɛte nka sɛ yɛayɛ ma, na ɛno boa yɛn ma yedidi mpɛn pii na yɛhwɛ yɛn mu duru so. Nea ɛho hia sen biara no, nhama ma asikre a ɛkɔ mogya no mu no brɛ ase. Eyi mma asikre dodow a ɛkɔ soro mpofirim wɔ mogya mu no ano.
- Vitamin C: Vitamin C ho hia ma nipadua no ntini nyin na esiesie, kuru a ɛsa, ɛma sẽ ne anom yɛ apɔwmuden, ne dade a ɛtwetwe.
- Folate: Ebia wunim eyi sɛ ``Folic Acid.'' Eyi ho hia ma ɛnanom a wɔyem. Folate boa ma wɔyɛ mogya mu nkwammoaa kɔkɔɔ, ɛma protein ahorow yɛ adwuma, na ɛpaapae amino acid bi a ebetumi de komayare aba.
Wubetumi afa ne kɔla so ahu sɛnea aduaba no te!
Sɛ wunnim nnuaba a wubedi a, ɔkwan a ɛyɛ mmerɛw ne sɛ wobɛpaw nnuaba a ɛyɛ kɔla ahorow. Dodow a wo prɛte no yɛ kɔla ahorow no, dodow no ara na aduannuru pii wom. Yebetumi anya aduannuru a ɛwɔ mu no ho adwene afi aduaba bi kɔla mu.
| Nnuaba kɔla | Aduandi a ɛsom bo ne nhwɛso ahorow |
|---|---|
| Kɔla kɔkɔɔ | Vitamin A, C, potassium, ne nnuru a ekum ɔyare mmoawa pii wom. Nhwɛso ahorow: strawberry, cherries, granate akutu, apɔw-mu-teɛteɛ kɔkɔɔ, nsuonwini, bobe kɔkɔɔ. |
| Kɔkɔɔ ne borɔdɔma | Vitamin A, C ne potassium pii wom. Nhwɛso ahorow:Akutu, mango, papaya, ananse, peaches, apɔw-mu-teɛteɛ kɔkɔɔ. |
| Kɔla fitaa | Potassium a eye ma koma akwahosan ahyɛ mu ma. Nhwɛso ahorow: banana, pears, nectarines fitaa. |
| Ahabanmono | Potassium ne vitamin K pii wom.Eyinom boa ma mogya tu, wohu ade, na nnompe mu yɛ den. Nhwɛso ahorow: avocado, apɔw-mu-teɛteɛ a ɛyɛ ahabammono, bobe a ɛyɛ ahabammono, kiwi, lime. |
| Blue ne purple | Ɛboa ma wosiw kokoram, komayare ano, ɛma obi kae ade yiye, ɛma obi nyin yiye, na ɛboa ma wɔyam aduan. Nhwɛso ahorow: blackberry, blueberries, bobe a ɛyɛ kɔkɔɔ, raisins, plums. |
Enti dɛn na wususuw wɔ nnuaba mu nsu ho?
Adwene a ɛnteɛ a nnipa pii wɔ ni. Nnuaba mu nsu nyɛ ade pa a wɔde besi nnuaba a ɛyɛ mũ ananmu. Ebia ɛbɛyɛ wo nwonwa sɛ wubehu sɛ nnuaba mu nsu a wɔkyerɛ sɛ ɛyɛ abɔde mu nneɛma 100% mpo betumi ayɛ asikre pii te sɛ anonne a asikre wom.
Dɛn nti na aduaba asinasin ye sen nsu?
Fa no sɛ woredi borɔdɔma bi. Woredi fiber ne pulp a ɛwɔ mu no nyinaa. Ɛno ma wote nka sɛ woayɛ ma wɔ bere tiaa bi mu. Nanso sɛ wobɛyɛ akutu nsu kuruwa biako a, anyɛ yiye koraa no, wuhia akutu 3-4. Sɛ woyɛ saa nsu no a, woyi nhama a ɛsom bo no nyinaa fi hɔ. Nea aka ara ne asikre ne nsu.
Esiane sɛ wonni ahoɔdennuru nti, asikre a ɛwɔ nnuaba nsu yi mu no twetwe ntɛmntɛm te sɛ asikre a ɛwɔ anonne a ɛyɛ dɛ mu no ara pɛ. Eyi ma asikre dodow a ɛwɔ mogya mu no kɔ soro mpofirim.
Saa ara na ɛte wɔ nsuo a wɔyɛ wɔ fie a wɔde ``Juicer`` di dwuma no ho. Ɛno nso yi nhama no fi hɔ. Sɛ wompɛ sɛ wubedi nnuaba a, ɔkwan a eye sen biara ne sɛ wode ``Blender`` bɛyɛ smoothie . Saa kwan no so no, nnuaba no afã horow nyinaa, a nhama no ka ho, da so ara wɔ hɔ, enti aduannuru a ɛwɔ mu no dɔɔso.
Nkrasɛm a Wɔde Kɔ Fie
- Fa nyɛ wo su sɛ wubedi nnuaba mũ bere nyinaa sen sɛ wubedi nnuaba mu nsu. Ɛno ne ɔkwan a ɛma apɔwmuden sen biara.
- Sɛ́ anka wubedi nnuaba koro da biara da no, di nnuaba a ɛsono ne kɔla . Saa kwan no so no, wubenya aduannuru ahorow.
- Sɛ wonom nnuaba mu nsu a, to ano hye. Mma nnom bere nyinaa a wususuw sɛ ɛyɛ anonne a ahoɔden wom.
- Sɛ wowɔ asikreyare, asaabo mu yare, anaa wo mu duru ho haw a, kɔ wo duruyɛfo nkyɛn wɔ nnuaba ahorow ne dodow a ɛfata wo ho.
Nnuaba, aduannuru, asikre, aduan a ahoɔden wom, nnuaba mu nsu, vitamin, asetra a ahoɔden wom
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