Yɛn nyinaa di nnuan pii da biara. Ɛyɛ ade a ɛfata sɛ yebedi bere a ɔkɔm de yɛn. Nanso so woasusuw sɛnea "adidi" yi som bo sen biribi a woyɛ de hyɛ wo yafunu ma ara kwa no ho pɛn? Nokwarem no, aduan a yedi no te sɛ aduru ma yɛn nipadua. Saa aduannuru yi yɛ ahoɔden adum a ɛbɔ yɛn ho ban fi nyarewa ho, ɛma yenya ahoɔden de yɛ yɛn da biara da adwuma, na ɛma yɛn ani gye. Enti ɛnnɛ, momma yɛnka, tiawa, wɔ aduannuru ho asɛmti yi ho.
Sɛ yɛbɛka no tiawa a, dɛn ne aduan pa?
Aduan pa kyerɛ ɔkwan a yɛfa so twetwe aduannuru a yɛn nipadua hia fi aduan a yedi ne nea yɛnom mu na yɛde di dwuma de hwɛ nipadua no so nyinaa. Fa yɛn nipadua no sɛ kar. Sɛnea kar hia pɛtro na ama atumi atu mmirika no, saa ara na yɛn nipadua nso hia ahoɔden na ama atumi ayɛ adwuma. Saa ahoɔden no fi aduan mu. Afei nso, kar no hia nneɛma te sɛ engine mu ngo ne coolant na ama engine no akɔ so ayɛ adwuma yiye. Saa ara na akwaa ne nhyehyɛe biara a ɛwɔ yɛn nipadua mu hia nneɛma te sɛ vitamin ne mineral na ama ayɛ adwuma yiye. Sɛ eyinom nyinaa bom a, wɔka sɛ "wɔanya aduan pa."
Mfaso a ɛwɔ aduan pa so no kɔ akyiri sen ahoɔden a wɔde bɛma ara kwa. Nhwehwɛmu ada no adi sɛ aduan pa a wodi no betumi atew asiane a ɛwɔ hɔ sɛ obi benya nyarewa a emu yɛ den te sɛ asikreyare, komayare, ne ɔyare a ɛma obi hwe ase no so . Sɛ́ ebia woanya atiridii anaasɛ wo ho retɔ wo wɔ oprehyɛn mu no, aduan pa betumi aboa wo ma wo ho atɔ wo. Ɛnnɛ, abenfo rehwɛ nkɛntɛnso a aduan pa nya wɔ adwenemyare so mpo mu.
Ɛno kyerɛ sɛ nea wudi no nya wo nipadua akwahosan ne w’adwene mu akwahosan so nkɛntɛnso tẽẽ. Enti ɛfata sɛ yɛhwɛ nea yedi so kakra, ɛnte saa?
Dɛn ne saa aduannuru yi?
Yebetumi akyekyɛ aduannuru a ɛwɔ aduan a yedi mu no mu akuw atitiriw abien. Te sɛ yɛn asraafo dɔm titiriw ne akuw a wɔboa wɔn no ara pɛ. N’abien nyinaa ho hia paa.
1. Macronutrients: Eyinom ne aduannuru atitiriw a yɛn nipadua hia kɛse na ɛma ahoɔden. Eyinom te sɛ yɛn nipadua fapem.
2. Nnuru nketenkete: Eyinom yɛ vitamin ne mineral a nipadua no hia kakraa bi, nanso ɛho hia.
Wɔ saa abien yi akyi no, nsu nso yɛ aduannuru a ɛho hia a yentumi nnya. Nsu ne nea ɛde saa aduannuru yi kɔ nipadua no mu nyinaa na ɛde mframa pa kɔ nkwammoaa no mu.
Macronutrients - Yɛn ahoɔden fibea
Eyinom ne akuw atitiriw a ɛma yɛn nipadua nya ahoɔden ma ɛyɛ adwuma da biara da.
- Carbohydrates: Sɛ yɛbɛka no tiawa a, starch, asikre, ne fiber ne yɛn ahoɔden fibea titiriw. Wɔtaa hu carbohydrates wɔ nnuan te sɛ aburow, paanoo, ɛmo, ɛmo a ɛyɛ dɛ, ne noodles mu.
- Protein ahorow:Eyinom ne nneɛma a ɛkyekye nipadua no. Protein ho hia na ama ntini ahorow ayɛ kɛse, asa akuru, na ama hormone ahorow no ayɛ adwuma yiye. Yenya protein fi nnuan te sɛ nam, mpataa, nkesua, nufusu, atoko, akutu, ne bankye a ɛyɛ ahabammono mu.
- Lipids: Eyinom yɛ srade ne ngo. Wɔkora ahoɔden so na ɛboa nipadua no ma ɛtwe vitamin ahorow bi. Nanso, ɛnyɛ papa sɛ wobɛfa eyinom pii asen nea ɛho hia. Nnuan te sɛ akutu ngo, akutu, atoko, avocado, ne nufusu mu nneɛma wɔ srade.
Micronutrients - Ketekete nanso ɛsom bo
Yehia eyinom kakraa bi, te sɛ miligram anaa microgram. Nanso sɛ eyinom mu biara nni hɔ a, ebetumi de akwahosan ho haw a emu yɛ den aba. Eyinom gu akuw abien mu: vitamin ne minerals.
Vitamin ahorow a ɛwɔ nipadua no mu
Eyinom boa yɛn nipadua no ma ɛyɛ nneɛma pii, te sɛ nipadua mu nneɛma a ɛma nipadua no yɛ adwuma yiye na ɛko tia nyarewa.
| Vitamin a ɛwɔ nipadua no mu | Dɛn na ɛboa nipadua no? |
|---|---|
| Vitamin A a ɛwɔ nipadua no mu | Ɛho hia ma nipadua no mu tumi a ɛko tia nyarewa, aniwa a ɛhwɛ ade, ne nipadua mu nneɛma a ɛsakra no dwumadi. |
| Vitamin B (B1-B12) a ɛwɔ nipadua no mu. | Ɛboa ma aduan dan ahoɔden na ɛma mogya ntini, amemene, ne ntini ahorow no yɛ nea ahoɔden wom. |
| Vitamin C a ɛwɔ nipadua no mu | Ɛma nipadua no tumi ko tia nyarewa, ɛboa ma akuru no sa, na ɛho hia ma ntini nyin. |
| Vitamin D a ɛwɔ nipadua no mu | Ɛne calcium yɛ adwuma de hyɛ nnompe den na ɛho hia nso ma amemene akwahosan. |
| Vitamin E a ɛwɔ nipadua no mu | Ɛbɔ nipadua no nkwammoaa ho ban. Ɛboa ma mogya mu nkwammoaa kɔkɔɔ ne fitaa akwahosan kɔ so tra hɔ. |
| Vitamin K a ɛwɔ nipadua no mu | Ɛboa ma mogya tu na ɛmma mogya mmoroso. |
Aboɔden abo a wɔde yɛ nneɛma
Eyinom nso ho hia ma nneɛma ahorow a ɛkɔ so wɔ nipadua no mu.
| Nkyene a ɛwɔ mineral mu | Dɛn na ɛboa nipadua no? |
|---|---|
| Calcium a ɛwɔ nipadua no mu | Ɔkyekye nnompe ne sẽ a ɛyɛ den. Ɛho hia nso ma koma, ntini, ne ntini ahorow. |
| Iodine a wɔde yɛ adwuma | Ɛho hia ma amemene no nkɔso ne thyroid ntini a ɛte apɔw. |
| Dadeɛ | Ɛboa ma protein a ɛwɔ mogya mu nkwammoaa kɔkɔɔ mu no yɛ hemoglobin. |
| Magnesium a wɔde yɛ adwuma | Ɛboa ma aduan dan ahoɔden na ɛma protein foforo. |
| Potassium a wɔde yɛ nneɛma | Ɛboa ma wosiw mogya mmoroso ano. Ɛho hia nso ma ntini akwahosan. |
| Sodium a wɔde yɛ nneɛma | Ɛboa nkwammoaa ma wɔtwe aduannuru, nanso sɛ ɛboro so a, ɛnyɛ papa. |
| Zinc a wɔfrɛ no Zinc | Ɛhyɛ nipadua no mu tumi a ɛko tia nyarewa no mu den na ɛbɔ aniwa ho ban. |
Aduan akuw atitiriw anum no
Aduan a ɛkari pɛ yɛ aduannuru a yɛadi kan aka ho asɛm no nyinaa, na nnuan akuw atitiriw anum ka ho.
- Nufusu ne nufusu mu nnuan
- Aduaba
- Nnuan a wɔde yɛ aburow
- Protein (nam, mpataa, atoko, nnuaba) .
- Atosodeɛ
Susuw wo prɛte no ho hwɛ. Sɛ ɛwɔ aburow (aburow), atoko soup (protein), apataa asinasin (protein), nhabannuru a ɛyɛ ahabammono (nhabannuru), ne banana (nnuaba) wɔ adidi akyi a, ɛkame ayɛ sɛ ɛyɛ aduan a ɛkari pɛ.
Sɛnea aduannuru ahiade sesa bere a obi nyin no
Saa aduannuru yi te sɛ nea ɛkari pɛ wɔ nsenia bi mu. Saa ahiade ahorow yi sakra wɔ yɛn asetra nyinaa mu. Akokoaa ketewa nhia aduannuru a aberante hia no. Ɛsakra kɛse mpo bere a yɛrenyin no.
Aduan pa a wɔde ma mmofra nkumaa
Wɔ asram asia a edi kan no mu no, ɛkame ayɛ sɛ akokoaa nya aduannuru a ohia nyinaa fi nufusu anaa nufusu a wɔde ma no mu. Asram asia akyi no, yefi ase ma nnuan a ɛka ho. Ɛha na ɛnanom pii wɔ nsɛmmisa wɔ nea wɔde bɛma ne ɔkwan a wɔbɛfa so de ama ho. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛhwehwɛ afotu afi wo ba no mmofra oduruyɛfo hɔ. Mpɛn pii no, nnuan a wosiesie a nnuan akuw anum a yɛaka ho asɛm wɔ atifi hɔ no nyinaa ka ho no ye ma abofra nyin yiye.
Aduan pa a wɔde ma mpanyimfo
Adwene a ɛwɔ aduan akuw anum no ho no yɛ pɛ wɔ mpanyimfo fam, nanso nsonsonoe kakra wɔ mmea ne mmarima ahiade mu.
- Mpɛn pii no mmea hia dade pii sen mmarima efisɛ dade yera fi nipadua no mu a mogya wom bere a wɔrekɔ brayɛ mu . Afei nso, dade a enni nipadua mu wɔ nyinsɛn ne awo mu no betumi ama mogya atɔ obi.
- Ebia mmarima behia nneɛma te sɛ vitamin B5 kakra asen mmea, efisɛ vitamin B5 boa ma ntini nyin, na mpɛn pii no mmarima wɔ ntini pii.
Sɛ yedi mfe 65 pɛ a, aduannuru a yehia no sakra bio. Esiane nnuru anaa nyarewa nti, yebetumi ahwere aduan ho akɔnnɔ . Afei, yennidi kakraa bi, na ɛno ma aduannuru a yɛn nipadua nya no so tew. Wɔ saa mfe yi mu no, ɛho hia yiye sɛ yɛhwɛ nnuan a vitamin D ne calcium pii wom so kɛse na ama yɛn nnompe ayɛ den .
Ayaresa mu tebea horow bi a ɛka aduan pa
Nyarewa bi wɔ hɔ a ɛka yɛn aduannuru tẽẽ.
- Kokoram Cachexia: Sɛ wowɔ kokoram a, wo nipadua mu nneɛma a ɛsakra no yɛ ntɛmntɛm, na ɛhyew ahoɔden pii sen sɛnea wudi. Eyi ma wo nipadua no yɛ mmerɛw.
- Adwenemhaw: Ebia obi a ɔwɔ adwenemhaw no ani nnye ho sɛ obesiesie aduan na wadi.
- Ɛyɛ den sɛ ɔbɛmene (Dysphagia): Ɛyɛ den ma obi a ɔwɔ saa tebea yi sɛ ɔbɛmene nnuan bi, na ɛno betumi ama wahwere aduannuru a ɛho hia.
- Malabsorption Syndrome: Eyi ne bere a yɛn dwensɔtwaa ntumi nnye aduannuru a ɛwɔ yɛn aduan mu no yiye.
Saa tebea horow yi betumi ama aduan pa a wonnya nni ne aduannuru nketenkete a wonnya nni , a ne nyinaa yɛ aduan pa a wonnya nni ahorow.
Macronutrient a enni hɔ ne bere a wunnya protein, carbohydrates, anaa srade a ɛdɔɔso. Afei nipadua no bubu ntini mu ma ɛkora ahoɔden so anaasɛ ɛma akwaa ahorow no yɛ adwuma brɛoo. Nnuannuru nketenkete a enni hɔ ne bere a vitamin anaa mineral ahorow a ɛho yɛ na kɛse no. Sɛ nhwɛso no, dade a enni nipadua no mu betumi ama mogya atɔ mogya.
Nsonsonoe bɛn na ɛda Calories ne Nutrients ntam?
Eyinom nyinaa yɛ akwan abien a yɛfa so susuw nea yedi, nanso nsonsonoe wɔ mu.
- Calorie yɛ ahoɔden biako. Calories kyerɛ ahoɔden dodow a yɛn nipadua nya fi aduan mu.
- Aduannuru yɛ nnuru a ɛho hia na nipadua no atumi ayɛ adwuma.
Sɛ yɛbɛka no tiawa a, pɛtro lita biako te sɛ calorie a ɛwɔ kar mu. Nanso octane dodow, anaa ne su a ɛwɔ saa pɛtro no mu no te sɛ aduannuru. Yehia ahoɔden (calories) ne adwumayɛ pa (aduannuru) nyinaa.
Sɛ mewɔ nsɛmmisa bi fa aduan pa ho a, hena na metumi anya mmoa afi ne hɔ?
Sɛ wowɔ nsɛm bi a ɛhaw wo anaa nsɛmmisa bi fa w’aduan pa ho a, ade a eye na ahobammɔ wom a ɛsɛ sɛ woyɛ ne sɛ wo ne w’abusua oduruyɛfo (oduruyɛfo) bɛkasa. Obetumi de afotu a wuhia a egyina w’akwahosan tebea so ama wo. Ebia wɔde wo bɛkɔ aduan ho ɔbenfo bi a ne ho akokwaw wɔ saa beae yi nso nkyɛn.
Asɛm bi wɔ hɔ a ɛka sɛ, "Wo ne nea wudi." Bere a ɛnyɛ nokware 100% no, nokware pii wɔ mu. Nnuan a yedi na yɛnom, aduannuru a yɛde hyɛ yɛn nipadua mu no nya yɛn nipadua ne yɛn adwene akwahosan so nkɛntɛnso tẽẽ. Enti susuw wo prɛte no ho. Hwɛ sɛ ɛrema wo ahoɔden na aboa wo ma woanya apɔwmuden anaa.
Nkrasɛm a Wɔde Kɔ Fie
- Aduan pa nyɛ yafunu a wɔbɛhyɛ no ma nko, na mmom ɛma nipadua no nya adansi nneɛma ne ahoɔden a ehia nso.
- Aduan pa betumi abɔ obi ho ban afi nyarewa pii a entumi nkɔ nnipa mu, te sɛ asikreyare ne komayare ho.
- Bɔ mmɔden sɛ wode nnuan akuw atitiriw anum (aburow, protein, nhabannuru, nnuaba, ne nufusu) nyinaa bɛka w’aduan ho.
- Aduannuru a wuhia no gu ahorow gyina mfe a woadi, wo bɔbeasu, ne w’akwahosan tebea so.
- Sɛ wowɔ w’aduan pa anaa ayaresa tebea bi ho dadwen bi a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo (oduruyɛfo) nkyɛn akɔhwehwɛ afotu.
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