So aduannuru yi nni w’aduan mu? (Missing Nutrients) Momma yɛnka eyi ho asɛm!

Sɛ yɛdwene sɛ yɛbɛtena apɔmuden mu a, yɛn mu dodoɔ no ara di kan dwene "nneɛma a ɛnsɛ sɛ yɛdi" ho, ɛnte saa? Nneɛma te sɛ "ngo nyɛ papa" ne "asikre nyɛ papa" ne nea ɛhaw yɛn kɛse. Nanso so wunim sɛ sɛ yesusuw nneɛma a ɛsɛ sɛ yeyi fi yɛn aduan mu nkutoo ho a, yɛhwere aduannuru a ɛho hia pii a yɛn nipadua hia ankasa? Aduan a wonnya nni te sɛ eyi abu so, wɔ wɔn a wosusuw sɛ wodidi yiye na wɔhwɛ yiye mpo fam.

Nokwarem no, aduannuru atitiriw 7 na yennim. Wɔn ne calcium, potassium, fiber, magnesium, vitamin A, vitamin C, ne vitamin E. Eyinom ho hia ma nipadua no. Nanso mma ɛnhaw wo. Ansa na wobɛkɔ nnurutɔnbea na woatɔ vitamin nnuru pii a wommisa oduruyɛfo no, akwan a ɛnyɛ den na ahoɔden wom wɔ hɔ a wobɛfa so de saa aduannuru yi aka w’aduan ho. Ma yɛnhwɛ sɛnea ɛbɛyɛ.

1. Calcium a ɛwɔ nipadua no mu

Yɛn nyinaa ate fi sukuu sɛ calcium ye ma nnompe ne sẽ, na yenya calcium fi nufusu a yɛnom mu. Nanso calcium nnyae wɔ hɔ. Nea ɛka yɛn nnompe a ɛhyɛ den akyi no, calcium ho hia na ama koma no ayɛ adwuma yiye, ntini ahorow no ayɛ adwuma, ne nea ɛkeka ho pii.

Calcium dodow ahe na wuhia da biara?

Ɛsakra bere a obi nyin no.

• Mpanyimfo a wɔadi mfe 50: miligram 1,000 da biara.
• Wɔ nnipa a wɔadi boro mfe 50 fam no: miligram 1,200 da biara.

Nanso sɛ wowɔ asiane mu sɛ wubenya nnompe mu yare , yare a ɛma nnompe yɛ mmerɛw a, wo ne wo duruyɛfo nkasa. Ebia ɔbɛkamfo dodow a ɛkɔ soro akyerɛ.

Ɛnyɛ den sɛ wobenya calcium afi nufusu ne nufusu mu nneɛma mu. Nanso sɛ w’ani nnye ho sɛ wobɛnom nufusu, anaasɛ wowɔ ɔhaw ahorow wɔ ho a, nsusuw sɛ calcium nnuru ne ano aduru. Akwan foforo pii wɔ hɔ a wobɛfa so anya calcium.

2. Potassium a ɛwɔ nipadua no mu

Aduandi ho abenfo ka sɛ: “Nkurɔfo nnim potassium ho nsɛm pii ankasa.” "Nnipa dodow no ara nnim mpo sɛnea ɛho hia, titiriw ma mogya mmoroso a ɛyɛ papa a wɔbɛkɔ so akura mu." Potassium nso ho hia ma nsu a ɛkari pɛ wɔ yɛn nipadua mu, ne ntini ne ntini ahorow a ɛyɛ adwuma.

Ɛsɛ sɛ ɔpanyin nya potassium miligram 4,700 da biara. Potassium wɔ nnuan pii te sɛ nnuaba ne nhabannuru mu ankasa. Enti ebia ɛbɛyɛ te sɛ nea ɛnyɛ den sɛ wubenya sika dodow a wuhia. Nanso ɔhaw no ne sɛ, nnipa dodow no ara nni nnuaba ne nhabannuru a ɛdɔɔso.

Sɛ yɛdwen banana ho a, yɛdwene potassium ho. Nanso akwan pa afoforo wɔ hɔ a wobɛfa so anya potassium.

3. Fiber - Nhama a ɛyɛ den

Ebia woate akwahosan mu mfaso a ɛwɔ fiber, anaa nea yɛfrɛ no, saa aduannuru yi so no ho asɛm pii. Nanso sɛ ɛba dwensɔtwaa dwumadi ne akisikuru so a, nnipa pii susuw sɛ fiber yɛ biribi a ɛsɛ sɛ wohaw wo ho wɔ ho bere a worenyin no.

Enti, dɛn na fiber yɛ ankasa? Wɔ akisikuru a esiw ano akyi no, fiber nso boa ma wɔbɔ obi ho ban fi komayare, asikreyare a ɛto so abien , ne kokoram ahorow bi ho. Ɛho hia nso ma wɔn a wɔrebɔ mmɔden sɛ wɔbɛtew wɔn mu duru so efisɛ nnuan a ahoɔdennuru wom boa ma wote nka sɛ woama wo amee na calories sua.

Fiber dodow ahe na wuhia da biara?

• Mmea (mfe 19-50): gram 25 da biara
• Mmea (mfe 51+): gram 21 da biara
• Mmarima (mfe 19-50): gram 38 da biara
• Mmarima (mfe 51+): gram 30 da biara

Nnuan a ahoɔdennuru pii wom no bi ne aburow a wɔayam, atoko (atoko, atoko, ne bankye), nhabannuru, ne nnuaba. Ɛmo tuntum, ɛmo a ɛyɛ dɛ (a ne honam ani yɛ), pears, ne bran bread titiriw na fiber dɔɔso.

4. Magnesium a ɛwɔ nipadua no mu

Magnesium yɛ aduannuru foforo a ɛho hia a ɛka nneɛma a ɛkɔ so wɔ yɛn nipadua mu nyinaa mu. Magnesium ho hia na ama nnompe ayɛ den, ama nipadua no mu tumi a ɛko tia nyarewa no atra hɔ yiye, na ama koma, ntini, ne ntini ahorow no ayɛ adwuma.

Magnesium dodow ahe na wuhia da biara?

• Mmea (mfe 19-30): miligram 310 da biara
• Mmea (mfe 31+): miligram 320 da biara
• Mmarima (mfe 19-30): miligram 400 da biara
• Mmarima (mfe 31+): miligram 420 da biara

Magnesium fibea a eye sen biara ne Brazil nnuaba, aburow a wɔayam, mpataa te sɛ halibut, ne almond .

5, 6, 7. Vitamin A, C, ne E

Vitamin abiɛsa yi nyinaa ho hia yɛn akwahosan paa.

Vitamin A a ɛwɔ nipadua no mu

Yenim sɛ eyi ye paa ma aniwa. Ɛnyɛ ɛno nko, na mmom vitamin A nso ho hia ma nipadua no mu tumi a ɛko tia nyarewa ne ntini a enyin wɔ nipadua no mu. Ɔbarima a wanyin hia microgram 900 da biara na ɔbea hia microgram 700 . Nnuadewa a ɛyɛ kɔkɔɔ ne ahabammono tuntum ne nnuaba te sɛ ɛmo, karɔt, ne akutu wɔ vitamin A pii.

Vitamin C a ɛwɔ nipadua no mu

Vitamin C yɛ ade a ano yɛ den a ɛko tia ɔyare mmoawa a ɛhyɛ nipadua no mu tumi a ɛko tia nyarewa no mu den. Ɛmma nipadua no mu nkwammoaa nsɛe. Ɛboa nso ma wonya collagen a ɛho hia ma nnompe ne ntini mu ntini. Ɔbarima a wanyin hia miligram 90 da biara na ɔbea hia miligram 75 . Wubetumi anya vitamin C afi nneɛma te sɛ ɛmo kɔkɔɔ, akutu, strawberry, ne broccoli mu .

Vitamin E a ɛwɔ nipadua no mu

Sɛ nnipa pii tew nnuan a srade pii wom so na ama wɔanya apɔwmuden a, wɔkwati nnuan a vitamin E pii wom nso. Eyi te saa efisɛ vitamin E dodow no ara wɔ nnuaba, aba, ne ngo mu . Ɛyɛ ade a ano yɛ den a ɛko tia ɔyare mmoawa nso. Enti, ɛho hia sɛ wotew srade bɔne (saturated ne trans fats) so na wode srade pa bi (unsaturated fats) ka w’aduan ho. Ɔpanyin hia vitamin E bɛyɛ miligram 15 da biara. Wohu wɔ nneɛma te sɛ owia aba, almond, ne atoko bɔta mu .

Aduannuru afoforo a ɛsɛ sɛ wɔde adwene si so titiriw

Ɛsɛ sɛ akuw titiriw bi susuw saa aduannuru yi ho pii.

• Vitamin D: Vitamin D ho hia na nipadua no atumi atwe calcium. Yɛn nipadua no ma vitamin D ba bere a yɛde owia hann to yɛn mu no. Enti, nnipa a wɔnkɔ abɔnten pii, wɔhyɛ ahwehwɛ a wɔde hwɛ owia bere nyinaa, na wɔn honam ani yɛ tuntum no betumi anya vitamin D a wonni.
• Folic Acid: Eyi ho hia ma mmea bere a wɔyem no. Eyi boa ma asiane a ɛwɔ hɔ sɛ awo mu dɛmdi wɔ akokoaa no mu no so tew. Ɛwom sɛ folic acid wɔ atoko, akutu, ne broccoli mu de, nanso ɛho hia sɛ mmea a wɔyem nom folic acid aduru sɛnea wɔn duruyɛfo kamfo kyerɛ no.
• Dade: Dade ho hia mmabaa ne ɛnanom a wɔyem titiriw. Nnuan te sɛ nam, akutu, akutu, ne soyabean wɔ iron.
• Vitamin B12: Eyi ho hia na ama mogya mu nkwammoaa kɔkɔɔ ayɛ. Bere a yɛrenyin no, tumi a yɛtumi twe vitamin B12 fi aduan mu no so tew. Enti, ɛsɛ sɛ obiara a wadi boro mfe 50 susuw ho sɛ ɔbɛnom nnuan a vitamin B12 wom anaasɛ ɔbɛnom aduru bi a wɔde ka ho sɛnea ne duruyɛfo de afotu ma no.

So wontumi mfa nnuru a wɔde ka aduan ho ntua saa sintɔ yi ho ka?

Ebia wubesusuw sɛ ɛbɛyɛ mmerɛw sɛ wubenya eyinom nyinaa wɔ vitamin aduru mu sen sɛ wobɛhaw wo ho wɔ aduan a wubenya ho. Nanso abenfo ka sɛ ɛsɛ sɛ nnuru a wɔde ka aduan ho yɛ ɔkwan a etwa to.

Wɔayɛ sɛ wɔmfa nnuru a wɔde ka aduan ho nka aduan a ahoɔden wom ho, na ɛnyɛ sɛ wɔde besi ananmu. Nokwarem no, nhwehwɛmu ahorow ada no adi sɛ nnuru a wɔde ka aduan ho no mma aduannuru mu mfaso koro no ara te sɛ abɔde mu nnuan.

Ampa, wɔ tebea horow bi mu no, ebia wo duruyɛfo bɛkamfo aduru bi a wɔde bɛka ho akyerɛ wo. Sɛ nhwɛso no, sɛ wowɔ asiane mu sɛ wubenya nnompe mu yare a, ebia wɔbɛka akyerɛ wo sɛ fa calcium ne vitamin D a wɔde ma.

Nanso kae sɛ, nnom nnuru a wɔde ka aduan ho da wɔ wo pɛ mu. Aduannuru bi betumi ayɛ awuduru ama nipadua no sɛ wɔnom boro so a. Enti, hwɛ w’aduan na wo ne wo duruyɛfo nkasa na si gyinae sɛ ebia wuhia aduan a wode bɛka wo ho ankasa anaa.

Mɛyɛ dɛn ahu sɛ merenya saa aduannuru yi a ɛdɔɔso?

Ɛnyɛ mmerɛw sɛ mehu ankasa sɛ ebia merenya saa aduannuru yi nyinaa anaa. Sɛ wohwɛ nea wɔakyerɛw wɔ aduan a wɔde ahyɛ mu no so a, nneɛma te sɛ fiber ne vitamin C ho nsɛm wɔ hɔ, nanso ɛyɛ den sɛ wubenya nsɛm a ɛfa biribiara a aka ho, te sɛ potassium ne magnesium.

Enti dɛn ne ano aduru no? So ɛsɛ sɛ wokyerɛw biribiara a wudi gu nhoma mu, kari wɔ nsenia so, na wode akontaabu afiri bu ho akontaa? Dabi, abenfo ka sɛ ɛnsɛ sɛ woyɛ saa. Wɔka sɛ: "Mma ɛnhaw wo dodo wɔ akontaabu pɔtee ho."

Mmom, bɔ mmɔden sɛ wubedi nnuan ahorow. Fa w’adwene si nnuaba, nhabannuru, ne aburow a wɔayam so. Ɛno ne ɔkwan a eye sen biara a wobɛfa so anya aduannuru a wo nipadua hia nyinaa. Bio nso, nsusuw nea ɛnyɛ papa sɛ wubedi ho kɛkɛ. Mmom no, susuw nneɛma pa a wubetumi de aka w’aduan ho no ho. Mma aduan bi mfi hɔ koraa esiane sɛ ɛwɔ ngo kakra anaa asikre kakra nti. Ebia aduannuru afoforo a ɛho hia a wuhia ankasa wom.