Hena na n’ani nnye honam ani a ɛte apɔw, ɛyɛ fɛ, na ɛhyerɛn? Yɛn nyinaa ani gye ho, ɛnte saa? Yɛn honam ani yɛ akwaa a ɛsõ sen biara wɔ yɛn nipadua mu. N’adwuma titiriw ne sɛ ɛbɛbɔ nipadua no afã horow ho ban afi nneɛma a epira a ɛwɔ akyi no ho. Te sɛ ɔfasu. Enti, sɛnea ɛbɛyɛ a honam ani hwɛbea yi bɛkɔ so anya apɔwmuden no, aduannuru a yɛde ma no fi ne mu no ho hia yiye. Ma yɛnhwɛ nea ɛyɛ saa aduannuru a ɛte sɛ honam ani nnamfo paa yi.
Srade a Ɛma Apɔwmuden a Ɛma Wora Yɛ Hann
Saa srade yi ne nea ɛma wo honam ani hyerɛn fɛfɛɛfɛ a ɛhyerɛn no. Sɛ srade nni w’aduan mu a, wo honam ani bɛyow na ayɛ nsensanee.
Nanso ɛnyɛ srade biara kɛkɛ na yɛreka. Ɛsɛ sɛ yɛde yɛn adwene si srade a ahoɔden wom a efi afifide mu so . Sɛ nhwɛso no, nnuaba te sɛ atoko ne akutu, aba te sɛ akutu aba, nnuaba te sɛ avocado, ne mpataa. Wɔfrɛ eyinom srade a ɛyɛ monounsaturated ne polyunsaturated. Eyinom ye ma wo honam ani nsu, ahoɔden, na ɛyɛ mmerɛw. Wɔn nso yɛ kɛse ma wo koma.
Omega -3 srade yɛ srade soronko bi . Yɛn nipadua ntumi nyɛ, nanso ɛho hia na ama yɛatumi akyekye nkwammoaa afasu. Omega-3s tumi siw nnuru bi a ɛhwɛ honam ani kokoram nkwammoaa nyin na ɛtrɛw so , na ebetumi atew ɔfe a ɛwɔ honam ani nso so.
Ade titiriw a ɛyɛ honam ani - Protein
Wɔkyekyɛ protein a wudi no mu ma ɛyɛ adansi nneɛma nketenkete a wɔfrɛ no amino acids wɔ yɛn nipadua mu. Afei nipadua no de saa amino acid ahorow yi yɛ protein afoforo te sɛ collagen ne keratin a ɛka bom yɛ honam ani nhyehyɛe no. Ɔkwan foforo so no, wɔte sɛ birikisi ne semɛnte a wɔde yɛ honam ani dan no. Ɛnyɛ ɛno nko, na mmom saa amino acid ahorow yi nso boa ma woyi honam ani nkwammoaa a awuwu na ɛma wonya nkwammoaa foforo.
Amino acid ahorow bi yɛ adwuma sɛ nneɛma a ɛko tia ɔyare mmoawa , na ɛbɔ honam ani ho ban fi ɔsɛe a owia UV mframa a epira ne nneɛma te sɛ sigaret wusiw de ba no ho.
Vitamins ne minerals a ɛho hia ma honam ani
Afei momma yɛnhwɛ vitamin ne nnuru a ɛho hia sen biara ma honam ani akwahosan.Dɛn ne aboɔden abo ?
Vitamin A a ɛwɔ nipadua no mu
Vitamin A ho hia ma honam ani fã a ɛwɔ soro ne nea ɛwɔ ase no nyinaa. Vitamin A betumi ama collagen a ɛpaapae wɔ honam ani a owia hann de ba no agyae. Eyi kyerɛ sɛ ɛtew ɔhaw a owia de ba honam ani no so . Nanso ɛno nkyerɛ sɛ wunhia nnuru a wɔde bɔ wo ho ban fi owia ho. Ɛsɛ sɛ wode aduru a ɛbɔ wo ho ban fi owia ho di dwuma. Vitamin A nso boa ma ngo ntini a ɛwɔ ti nhwi no mu no yɛ adwuma. Sɛ wunya kuru wɔ wo honam ani a, saa vitamin A yi nso boa ma ɛsa ntɛmntɛm. Sɛ woannya vitamin A a ɛdɔɔso a, wo honam ani betumi ayow na ayɛ wo yaw.
Vitamin C a ɛwɔ nipadua no mu
Sɛ wususuw vitamin C ho a, asɛmfua a ɛsɛ sɛ wokae ne collagen. Efisɛ vitamin C boa ma ɛkyekyere collagen protein ntam nkitahodi a ɛma honam ani yɛ den na ɛma ɛyɛ nea ɛfata. Ɛyɛ ade a ano yɛ den a ɛko tia ɔyare mmoawa nso. Enti, ɛboa nso ma honam ani kokoram ho asiane no so tew. Sɛ vitamin C dodow a ɛwɔ nipadua no mu so tew a, akuru ketewaa bi mpo betumi ama honam ani yɛ bruu, mogya atu anom, na akuru no ayɛ yiye nkakrankakra .
Vitamin E a ɛwɔ nipadua no mu
Eyi nso yɛ ade a ɛko tia ɔyare mmoawa ne vitamin a ɛwɔ tumi a ɛko tia ɔyare mmoawa. Vitamin E tumi twetwe ahoɔden a ɛwɔ owia hann a ɛyɛ ultraviolet (UV) mu no, na ɛbɔ honam ani hwɛbea ho ban fi nwi a ɛyɛ nwininwini, a ɛyɛ mmerɛw, ne honam ani kokoram ho. Ɛboa nso ma nkwammoaa afasu mu yɛ den, ne vitamin C.
Sɛ yɛbɛka no tiawa a, vitamin C ne vitamin E yɛ nneɛma abien a ɛbɔ honam ani ho ban yiye.
Zinc a wɔfrɛ no Zinc
Zinc a ɛwɔ honam ani fã a ɛwɔ soro no mu bɛyɛ mmɔho anum sen nea ɛwɔ ase no. Zinc ho hia na ama kuru no asa. Zinc nso ho hia na ama nkwammoaa afasu akɔ so ayɛ den na nkwammoaa no mu apaapae na anyin. Zinc nso yɛ adwuma sɛ ade a ɛko tia ɔyare mmoawa, na ɛbɔ honam ani ho ban fi UV mframa ho.
Sɛ zinc nni wo nipadua mu a, ebetumi ayɛ te sɛ eczema . Nanso sɛ wode moisturizer anaa steroid creams gu so mpo a, saa mmeae a ɛyɛ wo yaw no rensa.
Selenium a wɔde yɛ nneɛma
Selenium nso yɛ aboɔden abo. Ɛboa ma nnuru bi a ɛko tia ɔyare mmoawa bɔ honam ani hwɛbea ho ban fi UV mframa ho. Wɔahu sɛ selenium a enni nipadua mu no ma honam ani kokoram ho asiane no yɛ kɛse.
Nnuan bɛn na ahoɔdennuru yi pii wom?
Mpɛn pii no, nnuaba ne nhabannuru yɛ nea eye sen biara, a vitamin ne nnuru a ɛko tia ɔyare mmoawa a ɛma honam ani yɛ hyew ahyɛ mu ma. Nnuan bi wɔ saa aduannuru yi mu bɛboro biako, enti ɛbom yɛ adwuma ma wo honam ani nya mfaso kɛse.
| Aduan su | Aduannuru atitiriw a ɛwɔ mu |
|---|---|
| Mpataa a srade wom (salmon, herring, tuna) . | Protein, Omega-3, Selenium a ɛwɔ nipadua no mu |
| Nnuadewa a nhaban momono tuntum wom (kale, spinach, collard greens) . | Vitamin A, C, E a ɛwɔ nipadua no mu; Omega-3 a ɛwɔ nipadua no mu; Protein, Selenium (wɔ akutu mu) . |
| Nkwaa a wɔde yɛ nkesua | Protein, vitamin A, E, selenium, zinc a ɛwɔ nipadua no mu |
| Flaxseeds a wɔde yɛ nneɛma | Omega-3, nea wɔfrɛ no selenium a wɔfrɛ no selenium |
| Atoko te sɛ atoko ne chickpeas | Protein, zinc a wɔde yɛ nneɛma |
| Avocado a wɔde yɛ nneɛma | Srade a ahoɔden wom, vitamin C, E |
| Ngodua ngo a wɔde di dwuma ɔbaabun foforo | Srade a ahoɔden wom, vitamin E |
Hwɛ yiye wɔ nnuru a wɔde ka aduan ho no ho.
Sɛ wote nka sɛ wunnya saa aduannuru yi nnɔɔso mfi nnuan a wudi mu a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woanom nnuru a wɔde ka wo ho, efisɛ nnuru bi a wɔde ka wo ho betumi aka w’akwahosan tebea afoforo.
Sɛ nhwɛso no, mpataa mu ngo yɛ ɔkwan pa a wobɛfa so anya omega-3s. Nanso, sɛ worenom nnuru a ɛma mogya tu anaasɛ wo nipadua mu tumi a ɛko tia nyarewa no ayɛ mmerɛw a, ebia mpataa mu ngo a wobɛnom no renyɛ adwene pa. Afei nso, sɛ obi nom zinc a, ebetumi atew nnuru bi a ekum ɔyare mmoawa a etu mpɔn no so. Enti, mfa biribiara nni dwuma a wunnyaa wo duruyɛfo afotu .
Nkrasɛm a Wɔde Kɔ Fie
- Wo honam ani akwahosan gyina aduan a wudi so tẽẽ. Wora a ɛyɛ fɛ fi nipadua a ɛte apɔw mu.
- Bɔ mmɔden sɛ wubedi aduan ahorow a ɛkari pɛ, a mpataa a srade wom, nhaban a ɛyɛ ahabammono tuntum, nnuaba, nkesua, ne avocado ka ho.
- Vitamins A, C, E, ne minerals te sɛ zinc ne selenium yɛ aduannuru a ɛho hia ma honam ani.
- Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ w’aduan anaa aduannuru a wunni ho a, kɔ oduruyɛfo nkyɛn kɔhwehwɛ afotu.
- Kwati sɛ wode vitamin anaa mineral biara a wɔde ma a wunni aduruyɛfo afotu.
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