So wobrɛ bere nyinaa? Ebia ɛyɛ mogya a ɛtɔ kɔ nipadua mu a dade nnim!

So wote nka sɛ woabrɛ, woayɛ mmerɛw, anaasɛ wobrɛ ara kwa da mũ nyinaa? Ɛtɔ da bi a, wo ho yɛ wo yaw, wo nsa ne wo nan ho yɛ nwini, na ebia ɛbɛyɛ den ama wo sɛ wobɛhome mpo. Bere a ebia eyinom bɛyɛ te sɛ nneɛma a ɛfata no, ebia dade a ɛwɔ wo mu nso sua, a ɛkyerɛ sɛ ebia mogya a ɛtɔ wo a iron nni mu . Mma ɛnhaw wo, eyi yɛ tebea a ɛka nnipa pii na wobetumi de ayaresa asa. Momma yɛnhwehwɛ ho nsɛm pii nnɛ.

Dɛn ne mogya a ɛtɔ kɔ nipadua mu a dade nni mu?

Sɛ yɛbɛka no tiawa a, eyi yɛ tebea a ɛtaa ba bere a iron dodow a ɛwɔ yɛn mogya mu so tew no. Eyi ka yɛn mogya mu nkwammoaa kɔkɔɔ no tẽẽ. Wunim, mogya mu nkwammoaa kɔkɔɔ yi yɛ adwuma titiriw bi a ɛma oxygen kɔ yɛn nipadua nyinaa mu. Enti, sɛ yɛn nipadua no nni dade a, nnompe mu ntini no ntumi nyɛ ``Hemoglobin`` a ɛdɔɔso.

``Hemoglobin`` yɛ protein a ɛwɔ mogya mu nkwammoaa kɔkɔɔ mu a ɛyɛ adwuma te sɛ kar a ɛkyere oxygen na ɛkyekyɛ wɔ nipadua no mu nyinaa.

Enti, sɛ yɛn hemoglobin dodow so tew a, yɛn mogya ntumi mfa mframa pa a yɛn nipadua hia no nkɔ yiye. Ɛno nti na yefi ase te ɔbrɛ ne adwenemhaw nka no.

Ɔkwan bɛn so na tebea yi kɔ so? Dɛn ne afã horow no?

mogya a ɛtɔ kɔ nipadua mu a dade nnim no nnya mpofirim. Ɛkɔ so nkakrankakra, wɔ akwan horow so. Mpɛn pii no, yɛn nipadua no twe dade fi nnuan a yedi mu na ɛkora so ma yɛde bedi dwuma akyiri yi. Ɔhaw no fi ase bere a sɛnea wɔde dade a wɔakora so yi di dwuma no boro sɛnea nipadua no betumi de ahyɛ mu ma no.

Nneɛma atitiriw abiɛsa na ɛwɔ hɔ:

1. Ade a edi kan: Eyi ne bere a dade a ɛwɔ yɛn nipadua mu no so tew nkakrankakra. Nanso, saa bere yi de, nkɛntɛnso kɛse biara nni mogya mu nkwammoaa kɔkɔɔ no so. Eyi kyerɛ sɛ yare no ho sɛnkyerɛnne biara nna adi.

2. Ɔfã 2: Bere a dade a wɔkora so no resa kɛse mpo no, nipadua no fi ase yɛ nsakrae nketenkete wɔ ɔkwan a ɛfa so yɛ mogya mu nkwammoaa kɔkɔɔ no mu. Ne titiriw no, mogya mu nkwammoaa kɔkɔɔ a wɔayɛ wɔ nnompe mu ntini mu no nni ``Hemoglobin`` a ɛdɔɔso.

3. Ɔfã 3: Eyi ne ɔfã a hemoglobin dodow so tew kɛse sen sɛnea ɛte daa. Eyi ne bere a dade a enni nipadua no mu ho sɛnkyerɛnne fi ase da adi.

Dɛn ne sɛnkyerɛnne ahorow a ɛkyerɛ sɛ obi nni iron?

Ebia saa sɛnkyerɛnne ahorow yi renyɛ den mfiase no, nanso bere kɔ so no, ebetumi ayɛ kɛse nkakrankakra. Hwɛ sɛ wowɔ saa sɛnkyerɛnne ahorow yi bi anaa:

• Ɔbrɛ ne ɔbrɛ a ɛtra so a wobɛte nka bere nyinaa: Sɛ wote nka sɛ woabrɛ araa ma wuntumi nyɛ hwee.
• Tiyɛ: Tiyɛ a ɛtaa yɛ no yaw.
• Abufuw, abufuw ntɛmntɛm: Wo bo fuw wɔ nneɛma nketenkete ho, ɛyɛ den ma wo sɛ wobɛma w’adwene akɔ so.
• Ntini mu akisikuru: Ntini a ɛyɛ mmerɛw wɔ nan ne abasa mu.
• Pale skin (`Pallor`): Nipadua no honam ani, titiriw anim, anofafa, nsateaa, ne nnadewa ase no yɛ fitaa.
• Pica: Nneɛma a wontumi nni te sɛ nsukyenee, efĩ, dɔte, krataa, ne starch ho akɔnnɔ.
• Ɔhome a ɛyɛ den (Dyspnea): Wote nka sɛ wo home yɛ den bere a woayɛ adwuma ketewaa bi mpo awie no.
• Tɛkrɛma a ɛho ahonhon anaa ɛyɛ yaw: Tɛkrɛma no betumi ayɛ kuru, ayɛ kɔkɔɔ, ahonhon, na ayɛ yaw.
• Koilonychia: Nnadewa no yɛ mmerɛw, efi mfinimfini kɔ mu, na ɛbɛyɛ sɛ nsenia.
• Tachycardia: Sɛ wote nka sɛ wo koma rebɔ ntɛmntɛm.

Sɛ wokɔ so nya saa sɛnkyerɛnne yi biako anaa nea ɛboro saa a, ɛho hia paa sɛ wobɛkɔ oduruyɛfo nkyɛn akɔhwehwɛ afotu.

Dɛn ne nneɛma a ɛde dade a enni nipadua mu ba?

Nneɛma atitiriw pii nti na tebea yi betumi aba:

• Mogya a ɛtɔ:
• Wɔ mmea fam no, mogya a ɛtɔ kɛse bere a wɔrekɔ nna mu no yɛ ade titiriw a ɛde ba.
• Nyarewa a ɛma aduan mu yɛ den, te sɛ akuru, yafunu mu yare, esophageal reflux yare, ulcerative colitis, anaa Crohn yare nso betumi ama mogya atu. Ɛtɔ da bi a, ebia yɛrenhu mpo.
• Iron Malabsorption: Ɛwom sɛ yenya dade fi aduan mu de, nanso ɛtɔ mmere bi a yɛn nipadua nnye no yiye. Eyi taa ba nnipa a wɔwɔ celiac yare ne wɔn a wɔayɛ wɔn oprehyɛn a ɛma wɔn mu duru so tew no mu titiriw.
• Iron a ɛnnɔɔso wɔ aduan mu: Iron kakraa bi pɛ na ɛwɔ nnipa binom aduan mu. Eyi ho hia titiriw ma wɔn a wodi afifide anaa vegan aduan akyi no.

Hena na ɔwɔ asiane kɛse mu sɛ obenya saa tebea yi?

Akontaabu kyerɛ sɛ, ɛda adi sɛ saa nkurɔfo yi benya mogya a ɛtɔ kɔ nipadua mu esiane iron a wonni nti:

• Ɛnanom a wɔyem anaa wɔn a wɔawo wɔn nkyɛe: Wɔ nyinsɛn mu no, ɛna no dade a ehia no kɔ soro efisɛ akokoaa no nyin nso hia iron.
• Ɛnanom a wɔma wɔn nufu.
• Nnipa a wɔtaa de mogya ma.
• Wɔn a wɔayɛ wɔn oprehyɛn kɛse (titiriw yafunu anaa dwensɔtwaa mu oprehyɛn, oprehyɛn a wɔde ma wɔn mu duru so tew).
• Mmea a wɔrekɔ brayɛ mu (titiriw sɛ mogya retu wɔn kɛse a).
• Mmofra nkumaa ne mmofra a wɔrenyin: Dade a wohia no dɔɔso esiane onyin ntɛmntɛm nti.

Nsɛnnennen bɛn na ebetumi aba esiane tebea yi nti?

Sɛ dade a enni nipadua no mu kɔ so anaasɛ wɔansa a, nsɛnnennen bi betumi aba.

• Nkɛntɛnso a ɛwɔ amemene no dwumadi so (`Brain fog`): Nkae so tew, ɛyɛ den sɛ wode w’adwene besi biribi so.
• Mmofra nyin ne wɔn nkɔso a ɛkyɛ:Ebetumi aka mmofra nkumaa nipadua ne wɔn adwene mu nkɔso titiriw.
• Komayare: Tebea horow te sɛ koma a ayɛ kɛse anaa koma a entumi nyɛ adwuma yiye betumi aba efisɛ ɛsɛ sɛ koma no yɛ adwumaden de tua mframa pa a enni hɔ no so ka.
• Restless legs syndrome: Anan no mu ahotɔ ne atenka a ɛne sɛ ɔpɛ sɛ ɔkanyan nan no betumi aba.

Ɔkwan bɛn so na wobetumi ahu sɛ obi nni dade a enni nipadua mu?

Nnuruyɛfo de mogya mu nhwehwɛmu titiriw di dwuma de hu tebea yi.

• Mogya mu nhwehwɛmu a wɔyɛ no daa (`Full Blood Count` - FBC) betumi ama wɔanya adwene wɔ ``Hemoglobin`` dodow ne mogya mu nkwammoaa kɔkɔɔ ho.
• Bio nso, wɔsɔ ``Ferritin`` dodow hwɛ de hu dade dodow a wɔde asie nipadua no mu.
• Wobetumi ayɛ sɔhwɛ titiriw afoforo te sɛ Total Iron-Binding Capacity (TIBC) nso.

Oduruyɛfo no begyina wo tebea no so asi nhwehwɛmu ahorow a ehia ho gyinae.

Dɛn ne ayaresa ahorow a wɔde sa eyi?

Asɛmpa no ne sɛ nnuru a etu mpɔn wɔ hɔ a wɔde sa dade a enni nipadua mu. Nnuruyɛfo de wɔn adwene si nipadua no mu dade a ayera a wɔbɛsan ahyɛ mu ma so titiriw. Wobetumi afa akwan abien so ayɛ eyi:

1. Iron a wɔnom: Eyinom na wɔtaa de di dwuma. Nom aduru biako anaa abien da biara sɛnea wo duruyɛfo kyerɛ no.

2. Iron infusions: Wɔde saa kwan yi di dwuma ma nnipa a iron dodow sua koraa, anaasɛ wɔn a wɔanya iron aduru a wɔnom no mu nsunsuanso bɔne, anaa wɔn a wɔntwe nnuru no yiye. Wɔ saa kwan yi so no, wɔde dade kɔ nipadua no mu tẽẽ sɛ nsu fa ntini bi mu (te sɛ nkyene aduru).

Wo duruyɛfo na obesi ayaresa a eye ma wo ne bere tenten a ɛsɛ sɛ wode di dwuma no ho gyinae. Ade a ɛho hia sen biara ne sɛ wubehu nea ɛde dade a enni wo mu no ba na woasa. Nnuru a wɔde dade ayɛ a wɔnom kɛkɛ na wɔansa nea ɛde ba no ho yare no betumi ama tebea no asan aba bio.

So ayaresa no mu nsunsuanso bɔne bi wɔ hɔ?

Ebia nnipa binom benya nsunsuanso nketenkete bere a wɔnom nnuru a wɔde dade ayɛ no. Biribiara nni hɔ a ɛsɛ sɛ wohaw wo ho, eyinom taa nyɛ aniberesɛm.

• Dade dɛ a wɔte nka wɔ w’anom.
• Yafunu mu yare: ɔte nka sɛ ɔte nka sɛ ɔyɛ ma, ne dwensɔtwaa a ɛnyɛ den (akisikuru), anaasɛ ebia ɔtaa tu ne dwensɔtwaa (akisikuru).
• Nsu a ɛyɛ tuntum (eyi yɛ ade a ɛfata, mma ɛnhaw wo).
• Akisikuru, ɔfe.

Sɛ wunya saa nsunsuanso bɔne yi a, ka kyerɛ wo duruyɛfo. Ebia obetumi ayɛ nsakrae wɔ wo dade dodow mu anaasɛ ɔbɛma wo dade aduru foforo.

Ɛrenkyɛ na me ho atɔ me wɔ ayaresa akyi?

Egyina ayaresa a wɔde ma wo ne sɛnea wo dade dodow sua so. Sɛ worenom nnuru a wɔde dade ayɛ a, mpɛn pii no wo ho bɛtɔ wo wɔ adapɛn abien kosi abiɛsa akyi . Sɛ worenom dade a wɔde hyɛ wo mu a, ebia wo ho bɛtɔ wo ntɛmntɛm kakra. Nanso, ebetumi adi asram pii ansa na wo dade dodow asan ayɛ sɛnea na ɛte kan no koraa.

So wobetumi asiw dade a enni nipadua mu no ano?

Yiw, wobetumi asiw ano akodu baabi. Ade a ɛho hia sen biara ne sɛ wubedi aduan a iron pii wom . Afei nso, sɛ asiane ahorow bi wɔ hɔ (sɛ nhwɛso no, brayɛ a emu yɛ duru) a, eye sɛ wudi kan hwehwɛ aduruyɛfo afotu na sɛ ɛho hia a, wɔma wɔhwɛ sɛnea wo dade no te. Afei wubetumi akyere no bere a efi ase so tew no.

Dɛn na nnipa a wɔwɔ saa tebea yi hwɛ?

Wobetumi de ayaresa asa saa tebea yi. Nanso, ɛho hia sɛ wɔsa tebea a ɛde dade a enni nipadua no mu bae no. Sɛ mpo wonom dade aduru na ama wo dade dodow atu mpɔn a, sɛ wɔansa nea ɛde bae mfiase no a, ɔhaw no betumi asan aba bio.

Fa no sɛ, sɛ wuhu mpofirim sɛ dade a ɛwɔ wo mu no sua a, ebetumi afi biribi te sɛ yafunu mu akuru anaasɛ yafunu mu akisikuru. Ɛntaa mma koraa sɛ ebetumi ayɛ kokoram a ɛwɔ akyi berɛmo mu ho sɛnkyerɛnne. Ɛno nti na ɛho hia paa sɛ wobɛhwehwɛ nea ɛde ba no.

Dɛn na ɛsɛ sɛ meyɛ na ama dade dodow a ɛwɔ me mu no akɔ so ayɛ yiye?

• Sɛ wowɔ sɛnkyerɛnne ahorow a, wo ne oduruyɛfo nkasa mfa nhwɛ sɛnea wo dade dodow te.
• Fa nnuan a iron wom ka wo da biara da aduan ho (yɛbɛka eyi ho asɛm kakra).
• Sɛ wo duruyɛfo akyerɛw ama wo a, kɔ wo mogya mu nhwehwɛmu daa.
• Sɛ mogya tu wo kɛse wɔ brayɛ mu anaa dwensɔtwaa mu tebea afoforo a, wo ne wo duruyɛfo nka ho asɛm na nya ayaresa a ɛho hia.

Dɛn na ɛsɛ sɛ obi a dade nnim di?

Aduan a iron pii wom a wubedi no betumi aboa ma wo nipadua mu dade a ɛwɔ wo nipadua mu no ayɛ kɛse. Nhwɛso ahorow bi ni:

• Mmoa protein: nam kɔkɔɔ (nantwinam, abirekyi), akokɔ (titiriw mmerɛbo), mpataa, nkesua.
• Aburow ne paanoo: bran paanoo, paanoo fitaa a wɔahyɛ no den, rye paanoo, bran aburow, aburow a wɔde awi ayɛ.
• Nnuaba: borɔdɔma, date, borɔdɔma.
• Atoko: Chickpeas, peas, bankye a ɛyɛ ahabammono, atoko, soyabeans (`Tofu`, `Tempeh`).
• Nnuadewa: Nnuadewa a ɛyɛ ahabammono tuntum te sɛ spinach, kale, collard greens, broccoli, bankye, ɛmo, kabege, tomato.

Nea ɛho hia: Sɛ wodi nnuan a dade wom a nnuan a vitamin C pii wom (akutu, tangerine, lemon, guavas) ka ho a, ɛboa ma nipadua no twe dade. Afei nso, nneɛma te sɛ tii ne kɔfe a wɔnom ka aduan ho no betumi asiw dade a ɛkɔ nipadua no mu no kwan. Enti ɛyɛ papa sɛ wobɛfa wɔn dɔnhwerew biako anaa abien ansa na woadidi anaa bere a woadidi awie.

Meyɛ obi a menni afifide/wegan. Dɛn na metumi ayɛ na ama manya dade pii?

Sɛ woyɛ obi a onni nam anaasɛ wodi nam a, ɛsɛ sɛ wohwɛ yiye titiriw wɔ dade ho.

• Paw paanoo a wɔde dade ayɛ ne anɔpaduan mu aburow.
• Fa atoko (chickpeas, lentils, soya), tofu, nnuaba a ayow (date, raisins), ne nhabannuru a ɛyɛ ahabammono tuntum (spinach, kale) pii ka w’aduan ho.
• Wubetumi nso anom nnuru a wɔde dade ma wɔ aduruyɛ mu afotu. Mmom,Mfi ase nnom nnuru a wɔde ka aduan ho da a wunni aduruyɛ mu afotu.

Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?

Sɛ wususuw sɛ wowɔ sɛnkyerɛnne ahorow a ɛkyerɛ sɛ obi nni iron a, hwɛ hu sɛ wobɛkɔ oduruyɛfo nkyɛn. Afei nso, sɛ wɔresa wo yare dedaw wɔ iron a wunni ho a, ɛsɛ sɛ wokɔ so kɔ wo duruyɛfo nkyɛn (e.g. asram abiɛsa biara) kɔhwɛ wo dade dodow ne w’akwahosan nyinaa. Wobetumi nso de wo akɔ mmea anaa yafunu mu yare ho oduruyɛfo nkyɛn, a egyina nea ɛde mogya a ɛretu wo no so.

Nsɛm bɛn na ɛsɛ sɛ wubisa oduruyɛfo no?

Sɛ wohu sɛ wo ho nni iron a, ebetumi aboa wo sɛ wubebisa wo duruyɛfo nsɛm yi:

• Dɛn na wubetumi aka afa dade dodow a ɛwɔ me mogya mu no ho akyerɛ me?
• Me tebea no mu yɛ den dɛn?
• So ɛsɛ sɛ mekɔ oduruyɛfo foforo nkyɛn?
• Ayaresa bɛn na mihia?
• Bere tenten ahe na ɛsɛ sɛ menom nnuru a wɔde ma iron?
• Nsunsuanso bɔne bɛn na yebetumi ahwɛ kwan afi ayaresa no mu?
• Bere bɛn na mɛte nka sɛ me ho atɔ me?

Nkrasɛm a Wɔde Kɔ Fie

Yɛn nyinaa wɔ nna a yɛte nka sɛ yenni ahoɔden a ɛdɔɔso a yɛde bedi yɛn asɛyɛde ahorow ho dwuma. Nanso sɛ mogya a ɛtɔ wo mu a dade nni mu a, ebia saa ɔbrɛ no rentew kɛkɛ. Sɛ wote nka bere nyinaa sɛ woabrɛ a, mmu w’ani ngu so. Hwɛ oduruyɛfo na hu nea ɛde ba, yɛ nhwehwɛmu a ɛho hia. Afei, wubetumi anya ayaresa a ɛfata na woanya apɔwmuden ne ahoɔden bio. Kae sɛ, eyi yɛ tebea a mpɛn pii no wobetumi asa, enti mma wo ho nnpopo, na yɛ ade a ɛteɛ.

` Dade a enni nipadua mu, mogya a ɛtɔ kɔ nipadua mu, hemoglobin, mogya mu nkwammoaa kɔkɔɔ, ɔbrɛ, dade aduru, aduannuru