Wote nka sɛ wo ho yɛ brɛoo? Woabrɛ bere nyinaa? Momma yɛnka nnuan a dade wom ho asɛm.

So wote nka nso sɛ woabrɛ da mũ nyinaa, a nkwa nnim ara kwa? So wobrɛ bere a woayɛ adwuma kakra mpo? Ebia nea enti a ɛte saa ne dade a enni wo nipadua mu. Ɛnnɛ, momma yɛnka saa ade titiriw a wɔfrɛ no iron yi ho asɛm kɛkɛ, sɛnea ɛho hia ma yɛn nipadua, ne nnuan a iron pii wom .

Dɛn nti na dade ho hia yɛn nipadua saa?

Sɛ yɛbɛka no tiawa a, dade ho hia ma mogya a ɛwɔ yɛn nipadua mu no. Protein bi wɔ yɛn mogya mu a ɛma mogya mu nkwammoaa kɔkɔɔ no kɔla kɔkɔɔ na ɛboa ma oxygen kɔ nipadua no nyinaa mu. Yɛfrɛ no hemoglobin .

Fa yɛn mogya mu nkwammoaa kɔkɔɔ no sɛ lɔre ahorow a ɛde mframa pa kɔ nipadua no mu nyinaa. Oxygen a ɛwɔ lɔre yi mu ne hemoglobin. Enti, sɛ wobɛyɛ saa hemoglobin yi a, wuhia nneɛma a wɔde yɛ adwuma a wɔfrɛ no dade no.

Enti sɛ wunni dade a ɛdɔɔso wɔ wo nipadua mu a, dɛn na ɛba? Wo nipadua ntumi nyɛ hemoglobin a ɛdɔɔso. Afei wo mogya mu nkwammoaa kɔkɔɔ no ntumi mfa mframa pa nkɔ yiye. Eyi ne nea yɛfrɛ no mogya a ɛtɔ kɔ nipadua mu a dade nni mu . Eyi ne mogya a ɛtɔ kɔ nipadua mu a abu so sen biara wɔ wiase. Eyi nti na wote nka sɛ woabrɛ, woyɛ mmerɛw, na wo home yɛ mmerɛw bere nyinaa no.

Dade dodow ahe na yehia da biara?

Seesei, ɛsono dade dodow a obiara hia da biara. Egyina mfe a woadi, wo bɔbeasu, ne sɛ ebia woanyinsɛn anaa worenom nufu so. Mmea titiriw hia iron pii sen sɛnea wɔtaa yɛ bere a wɔrekɔ brayɛ , nyinsɛn , ne nufu mu.

Wubetumi anya eyi ho adwene a ɛyɛ den afi pon a ɛwɔ ase ha no so.

So wunim sɛ dade ahorow abien na ɛwɔ hɔ?

Yebetumi akyekyɛ dade a ɛwɔ nnuan a yedi mu no mu abien titiriw. Ɔkwan a nipadua no fa so twetwe abien yi nso yɛ soronko.

1. Heme iron: Eyi wɔ mmoa nnuan mu . Ne titiriw no, wɔ mmoa akwaa a hemoglobin wom, te sɛ nam kɔkɔɔ, akokɔ, ne mpataa mu. Eyi ne dade a yɛn nipadua betumi atwe ntɛm ara .

2. Dade a ɛnyɛ heme: Eyinom pii wɔ afifide mu nnuan mu. Wɔ nneɛma te sɛ akutu, bankye, atoko, ne soya mu. Dade bi a ɛnyɛ heme nso wɔ nam ne mpataa mu. Saa su yi ntumi nkɔ nipadua no mu kakra sen heme dade. Nanso eyinom nso ho hia yɛn paa.

Okay, enti nnuan bɛn na iron wom?

Nnuan pii wɔ hɔ a ebetumi ama obi anya iron. Ma yɛnhwɛ nea wɔyɛ.

Nam a dade wom ne nneɛma a mmoa yɛ

Heme iron a ɛnyɛ den sɛ nipadua no bɛtwe no wɔ eyinom mu.

• Brɛboɔ
• Nantwinam
• Akokɔ
• Prakonam
• Mpapo nam
• Nkwaa a wɔde yɛ nkesua

Ɛpo mu nnuan a dade wom

• Oysters, Nnua a wɔfrɛ no Mussels
• Mɔnkɔ
• Mpataa te sɛ salmon, tuna, sardines

Nnuadewa ne nhabannuru a dade wom

Dade a ɛnyɛ heme na ɛwɔ eyinom mu.

• Spinach
• Nhaban a ɛyɛ ahabammono tuntum te sɛ gotukola, mukunuwenna, ne kankun
• Beetroot a wɔde yɛ aduru
• Broccoli a wɔde yɛ nneɛma
• Atoko te sɛ bankye, peas, lentils, chickpeas, ne green beans
• Soya

Nnuaba a dade wom

• Raisins a wɔde yɛ aduan
• Date a wɔde yɛ adwuma
• Aprɛko a ayow
• Wɔtamɛlɔn

Wobɛyɛ dɛn atwe dade afi aduan mu yiye?

Ɛnyɛ nea ɛdɔɔso sɛ wubedi nnuan a iron wom kɛkɛ. Ɛho hia nso sɛ wobɛtwetwe no yiye. Akwan tiawa kakraa bi wɔ hɔ a yebetumi afa so aboa wo wɔ eyi mu.

1. Fa vitamin C na aboa.

Vitamin C betumi ama nipadua no agye dade a ɛnyɛ heme a ɛwɔ afifide mu nnuan mu no kɛse.

• Sɛ nhwɛso no, sɛ woredi aburow a wɔde lentil soup ayɛ a, fa biribi te sɛ gotukola sambol ka ho. Fa lime kakraa bi gu saa sambol no mu.
• Sɛ wudidi wie a, di aduaba a vitamin C pii wom te sɛ akutu, tangerine, anaa guava.
• Nneɛma te sɛ tomato ne ɛmo nso wɔ vitamin C pii.

2. Twe wo ho fi saa nneɛma yi ho.

Nnuan ne anonne bi siw dade a ɛkɔ nipadua no mu no kwan.

• Ti ne kɔfe: Tannin a ɛwɔ eyinom mu no brɛ dade a ɛtwetwe no ase. Enti , kwati sɛ wobɛnom tii anaa kɔfe bere a woadi adidi anaa bere a woadi akyi pɛɛ. Ɛyɛ papa sɛ anyɛ yiye koraa no wubegyaw dɔnhwerew biako wɔ wɔn ntam.
• Calcium: Nnuan a calcium wom te sɛ nufusu, yogurt, ne kyiisi nso betumi asiw dade a ɛkɔ nipadua no mu no kwan. Enti, ɛbɛyɛ papa sɛ wode nnuan a iron pii wom bɛto saa nnuan yi a wubedi so.

3. Di heme ne nea ɛnyɛ heme bom

Sɛ wodi afifide mu nnuan (a ɛnyɛ heme iron) bom ne mmoa nnuan (heme iron) a, iron a ɛtwetwe fi afifide mu nso kɔ soro. Sɛ nhwɛso no, sɛ wode nhaban momono te sɛ nam anaa apataa ka w’aburow ho a, ebetumi ama dade dodow a wubenya no ayɛ kɛse.

Sɛ aduan nkutoo nnɔɔso a, dɛn na ɛsɛ sɛ yɛyɛ? (Nnuru a Wɔde Ma Dade) .

Wɔ tebea horow bi mu no, titiriw sɛ dade a ɛho yɛ na kɛse te sɛ nyinsɛn anaa ayaresa tebea afoforo mu a, ebia ɛrentumi nyɛ yiye sɛ wobenya iron dodow a wɔhwehwɛ no mfi aduan nkutoo mu. Wɔ tebea horow a ɛtete saa mu no, ebia nnuruyɛfo bɛkamfo nnuru a wɔde dade ayɛ a wɔde ma.

Sɛ obi nom dade pii a, epira nipadua no nso. Ebetumi ama yafunu ayɛ wo yaw na wayɛ akisikuru. Ɛnyɛ ɛno nko, na mmom dade pii betumi aboaboa ano wɔ nipadua no mu na asɛe akwaa a ɛho hia te sɛ mmerɛbo ne koma. Enti , mfa dade aduru nni dwuma da a wunni aduruyɛfo afotu.