Yɛn nyinaa pɛ sɛ yenya apɔwmuden na yɛn ani gye. Enti aduan pa yɛ akwahosan yi fã a ɛho hia yiye. Ebia woate asɛmfua yi, nanso ɛnnɛ yɛbɛka nea aduannuru yɛ ankasa ne nea ɛyɛ yɛn nipadua ho asɛm wɔ ɔkwan tiawa ne nidi so. Te sɛ nea wo ne w’adamfo bi rekasa ara pɛ.
Dɛn ne Aduandi? Sɛ yɛbɛka no tiawa a...
Sɛ yɛbɛka no tiawa a, aduan pa ne ɔkwan a yɛfa so di aduan a aduannuru a yɛn nipadua hia wom na yɛma ɛtwe. Saa aduannuru yi fi aduan a yedi mu. Eyinom yɛ nnuru a ɛho hia na ama yɛn nipadua no ayɛ adwuma. Nanso ɛnyɛ nea ɛyɛ mmerɛw saa. Susuw ho hwɛ, aduan pa yɛ pii sen saa.
Nhwɛsoɔ:
- Nhwehwɛmu ada no adi sɛ aduan pa a wodi no betumi atew asiane a ɛwɔ hɔ sɛ obi benya nyarewa te sɛ asikreyare, komayare, ne ɔyare a ɛma obi hwe ase no so .
- Fa no sɛ aduannuru yi boaa wo ma wo ho tɔɔ wo ntɛm wɔ oprehyɛn akyi, anaasɛ bere a wo nyaa atiridii anaa yafunu mu atiridii no.
- Abenfo nso reyɛ nhwehwɛmu sɛ ebia aduan pa nya yɛn adwenemyare so nkɛntɛnso anaa.
Ɛno kyerɛ sɛ aduan pa mu dɔ kɛse sen sɛnea yesusuw. Sɛ wusua ho ade kakra a, wobɛte sɛnea wubetumi anya nea wudi ne nea wonom no so mfaso kɛse no ase.
Dɛn ne saa aduannuru yi?
Aduannuru atitiriw asia na ɛwɔ nnuan a yedi no mu. Aduan pa kyerɛ sɛ wobɛma asia no nyinaa akari pɛ. Ɛsono mfaso horow a ɛwɔ saa aduannuru yi mu biara so ma yɛn nipadua.
- Aduannuru akɛse: Eyinom ne aduannuru a ɛma yɛn nipadua nya ahoɔden fibea titiriw na ɛboa ma ɛyɛ adwuma yiye.
- Nnuannuru nketenkete: Eyinom yɛ vitamin ne mineral ahorow. Wɔboa wɔ nneɛma pii mu, te sɛ nipadua mu nneɛma a ɛsakra.
- Nsu: Eyi nso yɛ aduannuru a ɛho hia. Nsu boa wɔ nneɛma pii mu, te sɛ aduannuru ne mframa pa a ɛde kɔ nkwammoaa mu.
Macronutrients - te sɛ yɛn nipadua no fapem!
Sɛ wo nipadua yɛ ɔdan a, macronutrients ne ne fapem. Eyinom ne yɛn ahoɔden fibea titiriw. Macronutrients ahorow no ne:
- Carbohydrates: Eyinom bi ne asikre, starch, ne fiber. Eyinom ne nneɛma atitiriw a ɛma yɛn nipadua nya ahoɔden.
- Lipids: Eyinom wɔ nneɛma te sɛ ngo, srade, nam, ne nufusu mu nneɛma mu. Saa srade yi yɛ nnwuma pii, te sɛ ahoɔden a wɔkora so ne srade a wɔyam.
- Protein: Protein boa ma ntini no kyekye na esiesie, na ɛsan nso ma hormone ahorow no yɛ adwuma yiye.
Micronutrients - Ketekete nanso ɛsom bo!
Nnuru nketenkete yɛ vitamin ne mineral ahorow a ɛho hia. Ɛwom sɛ wonhia pii sɛ aduannuru akɛse de, nanso ɛho hia ma yɛn nipadua.
Vitamin ahorow a ɛwɔ nipadua no mu
Vitamin yɛ nneɛma a wɔde mmoa ne afifide yɛ. Yenya yɛn vitamin dodow no ara fi nnuan a yedi mu. Nnipa binom nom ``multivitamin'' de hwɛ sɛ wɔrenya vitamin a wohia nyinaa. Ebia woate vitamin A, vitamin C, ne vitamin D. Nanso ebia vitamin ahorow bi nnim saa. Nanso, eyinom nyinaa boa yɛn akwahosan.
Vitamin ahorow bi a ɛho hia ni:
- Vitamin A: Ɛboa nipadua no mu tumi a ɛko tia nyarewa, nipadua mu nneɛma a ɛsakra, ne anisoadehu.
- Vitamins B1 – B12: Saa B vitamins yi nyinaa boa ma aduane a yɛdi no dan ahoɔden. Ɛho hia nso ma mogya ntini, amemene, nipadua no mu tumi a ɛko tia nyarewa, ne ntini a ɛma nipadua no yɛ adwuma.
- Vitamin C: Eyi boa nipadua no kɛse. Ɛboa ma ntini nyin, kuru no sa, na ɛhyɛ nipadua no mu tumi a ɛko tia nyarewa no mu den.
- Vitamin D: Ɛne calcium yɛ adwuma de boa ma nnompe yɛ yiye na ɛma ɛyɛ yiye. Vitamin D nso ho hia ma amemene no akwahosan ne nipadua no mu tumi a ɛko tia nyarewa no.
- Vitamin E: Ɛboa ma yɛbɔ yɛn nkwammoaa ho ban. Ɛboa nso ma mogya mu nkwammoaa kɔkɔɔ, mogya mu nkwammoaa fitaa, ne mogya mu nkwammoaa a ɛma mogya tu no kɔ so tra apɔwmuden. Saa vitamin yi ye ma amemene, aniwa, ne honam ani nso.
- Vitamin K: Ɛboa ma mogya tu na ɛma mogya a ɛboro so no gyae.
Aboɔden abo a wɔde yɛ nneɛma
Mmoa a wodi, ne afifide a ɛtwe aboɔden abo de ka aduan ho. Yenya minerals fi mmoa ne afifide mu. Eyinom boa yɛn akwahosan wɔ akwan horow so.
Nneɛma bi a ɛwɔ aduannuru nketenkete mu ni:
- Calcium: Ɛma nnompe a ɛyɛ den. Afei nso ɛboa koma, ntini, ne ntini ahorow.
- Chromium: Ɛboa ma carbohydrates ne srade yɛ adwuma.
- Kɔbere: Ɛboa ma amemene no nyin, nipadua no mu tumi a ɛko tia nyarewa, ne ntini mu yare.
- Fluoride: Ɛboa ma nnompe mu yɛ den na ɛmma sẽ nsɛe.
- Iodine: Ɛboa ma amemene no nyin, thyroid akwahosan, ne nea ɛkeka ho.
- Iron: Ɛboa nipadua no ma ɛyɛ hemoglobin, protein a ɛwɔ mogya mu nkwammoaa kɔkɔɔ mu.
- Magnesium: Ɛyɛ protein foforo na ɛboa ma aduan dan ahoɔden.
- Manganese: Ɛbɔ nkwammoaa ho ban fi ɔsɛe ho na ɛboa ma nipadua no nya ahoɔden.
- Phosphorus: Ɛma nnompe ne sẽ a ɛyɛ den na ɛma ɛyɛ den, ɛma ahoɔden, na ɛsiesie nkwammoaa.
- Potassium a wɔde yɛ nneɛma: .Ɛboa ma wosiw mogya mmoroso ano. Afei nso eye ma ntini akwahosan.
- Selenium: Ɛboa ma thyroid akwahosan ne awo akwahosan.
- Sodium: Ɛboa nkwammoaa ma wɔtwe aduannuru. Ɛboa ma ntini ne ntini ahorow yɛ adwuma.
- Zinc: Ɛhyɛ nipadua no mu tumi a ɛko tia nyarewa no mu den na ɛbɔ anisoadehu ho ban.
Aduan akuw atitiriw
Saa aduannuru akɛse ne aduannuru nketenkete a yɛaka ho asɛm yi bom yɛ aduan a ɛkari pɛ. Aduan akuw atitiriw anum boa yɛn ma yɛyɛ saa aduan a ɛkari pɛ yi:
- Nwoma
- Aduaba
- Nnuadewa a wɔfrɛ no aburow
- Nnuan a protein pii wom
- Atosodeɛ
Sɛ woyɛ aduan denam akuw anum yi mu biara a wobɛka abom kakra so a, wubenya aduannuru a wo nipadua hia.
Sɛnea aduannuru ahiade sesa
Aduan pa a wubenya no te sɛ nea wobɛkari pɛ. Eyi sesa wɔ yɛn asetra nyinaa mu. Susuw ho hwɛ, nkokoaa, mmofra a wɔretu mmirika, mpanyimfo, ne wɔn a wɔn mfe akɔ anim – ɛnyɛ obiara na ɔwɔ aduannuru ahiade koro.
Sɛ nhwɛso no, wɔtaa ma nkokoaa nufusu anaa nufusu a wɔde ma wɔn kosi sɛ wobedi asram asia. Nanso, mpanyimfo ne wɔn a wɔn mfe akɔ anim hia aduannuru a wɔde afrafra soronko.
Aduan pa a wɔde ma mmofra a wɔadi mfe ahorow nyinaa
Nkokoaa dodow no ara nya wɔn aduannuru fi nufusu anaa nufusu a wɔde ma wɔ asram asia a edi kan no mu. Asram asia akyi no, wubetumi de nkakrankakra de nnuan a ɛyɛ den aka ho. Nanso, aduan a ɛyɛ den a wɔde afra a ɛma wo ba no nya aduannuru a eye sen biara a wubenya no betumi ayɛ den kakra. Enti, hwɛ hu sɛ wobɛkɔ wo ba no mmofra oduruyɛfo nkyɛn bere a wode nnuan a ɛyɛ den reba wo ba no mu no.
Ɛsɛ sɛ aduannuru a ɛkari pɛ yi kɔ so bere a akokoaa no nyin no. Mpɛn pii no, nnuan a nnuan akuw anum a yɛaka ho asɛm wɔ atifi hɔ no nyinaa ka ho no bɛma wɔanya aduannuru akɛse ne aduannuru nketenkete a mmofra a wɔretu mmirika ne mmofra hia.
Aduan pa a wɔde ma mpanyimfo
Ɛyɛ papa sɛ mpanyimfo bedi nnuan a efi nnuan akuw anum no mu, nso. Nanso, nsonsonoe kakra wɔ aduannuru akɛse ne aduannuru nketenkete dodow a mmea ne mmarima hia no mu. Nhwɛso abien ni:
- Mpɛn pii no, mmea hia dade pii sen mmarima. Nea enti a ɛte saa ne sɛ mmea hwere iron esiane mogya a ɛba wɔn brayɛ mu nti. mogya a ɛtɔ kɔ nipadua mu a dade nnim nso betumi aba wɔ nyinsɛn ne awo mu.
- Mmarima hia vitamin B5 kakra sen mmea. Vitamin B5 boa ma ntini ahorow no yɛ kɛse. Mpɛn pii no, mmarima ntini mu duru dɔɔso sen mmea.
Bere a yɛrenyin no, saa aduannuru a yehia yi sakra kɛse mpo. Nnuru anaa nyarewa bi betumi ama aduan ho akɔnnɔ so atew. Sɛ yennidi kakraa bi a, yɛhwere aduannuru a ɛho hia.Ɛyɛ papa sɛ nnipa a wɔadi boro mfe 65 de wɔn adwene besi nnuan a vitamin D ne calcium pii wom so kɛse na ama nnompe ayɛ den.
Nyarewa a ɛka aduannuru
Ayaresa mu tebea horow bi wɔ hɔ a ebetumi aka yɛn aduannuru, ɛmfa ho mfe a yɛadi. Nhwɛso ahorow bi ne:
- Kokoram cachexia: Eyi ne bere a kokoram no ma wo nipadua no yɛ adwuma ntɛmntɛm, na ɛma wo nipadua no de ahoɔden pii di dwuma sen nea wunya fi aduan mu.
- Adwenemhaw: Saa tebea yi betumi ama n’ani nnye aduan a ahoɔden wom ho nhyehyɛe ne adidi ho.
- Ɛyɛ den sɛ wobɛmene (Dysphagia): Eyi betumi ama ayɛ den sɛ wobedi nnuan bi, na ebetumi ama asiane kɛse aba sɛ wobɛhwere aduannuru bi.
- Malabsorption syndrome: Eyi kyerɛ tebea horow a ɛmma nipadua no ntumi nnye aduannuru.
Saa aduannuru tebea horow yi betumi ama aduannuru akɛse ne aduannuru nketenkete ho ayɛ na. Eyinom yɛ aduan pa a wonnya nni ahorow. Eyinom betumi de nsɛnnennen a emu yɛ den aba:
- Macronutrient undernutrition: Eyi kyerɛ sɛ wunnya protein, carbohydrates, anaa srade a ɛdɔɔso. Nipadua no hia aduannuru akɛse na ama anya ahoɔden. Sɛ woannya wɔn nnɔɔso a, wo nipadua no fi ase kora ahoɔden so. Ɛyɛ eyi denam ntini ahorow a ɛpaapae anaasɛ ɛma akwaa ahorow no dwumadi brɛ ase no so.
- Micronutrient undernutrition: Eyi kyerɛ sɛ wowɔ vitamin anaa mineral a ɛho ayɛ na kɛse. Sɛ nhwɛso no, dade a enni nipadua mu no betumi ama mogya a ɛtɔ kɔ nipadua mu a dade nnim.
Nsonsonoe bɛn na ɛwɔ `Calories` ne `Nutrients` ntam?
Nneɛma abien no nyinaa yɛ akwan a yɛfa so hwɛ nea yedi. Calories yɛ ahoɔden biako. Calories kyerɛ ahoɔden dodow a wo nipadua nya fi aduan mu. Aduannuru yɛ nnuru a wo nipadua hia na ama ayɛ adwuma. Saa aduannuru yi betumi anya calorie dodow a ɛsono (sɛ nhwɛso no, srade wɔ calorie pii sen carbohydrates).
Hena na obetumi aboa me wɔ nsɛmmisa a ɛfa aduan pa ho?
Aduan ho ɔbenfo a wɔakyerɛw ne din (RD) ne onipa a oye sen biara a wo ne no bɛkasa afa aduan pa ho. Wobetumi asusuw w’ahiade ho, akyerɛkyerɛ sɛnea aduannuru pɔtee bi so wɔ mfaso mu, na wɔaboa wo ma woayɛ nnuan a ɛka ho ho nhyehyɛe.
Asɛm a wɔka sɛ "wo ne nea wudi" no nkyere biribiara a ɛma yɛyɛ soronko, nanso ɛyɛ nokware kɛse. Ɛda adi pefee sɛ nneɛma a yedi – kyerɛ sɛ, aduannuru a yedi – boa ma yɛn nipadua ne yɛn adwene nya akwahosan wɔ akwan horow so.
Aduan pa betumi ayɛ nea ɛyɛ den kakra. Aduannuru akɛse ne aduannuru nketenkete bɛboro dumien na ɛwɔ hɔ. Ebia wubesusuw ho sɛ ebia ɛsɛ sɛ wuhu wɔn nyinaa wɔ ɔkwan soronko so na ama woanya adidi pa.Nsuro, bisa wo duruyɛfoɔ anaa akwahosan ho ɔyaresafoɔ bi sɛ ɔmmoa wo. Wɔbɛte wo tebea no ase na wɔama wo nyansahyɛ ahorow a ɛho hia na ama woayɛ aduannuru ho nhyehyɛe a ɛfata wo.
Nneɛma a ɛho hia sen biara a ɛsɛ sɛ wokae fi asɛm yi mu (Take-Home Message) .
Okay, enti momma yɛnkae yɛn ho nneɛma a ɛho hia paa a yebetumi de aka w’asetena ho afi nea yɛaka ho asɛm no mu:
- Aduan pa nyɛ aduan a wobedi kɛkɛ. Ɛyɛ ade a ɛyɛ nwonwa a ɛma yɛn nipadua nya ahoɔden, ɛbɔ yɛn ho ban fi nyarewa ho, ɛboa yɛn ma yɛsa yare, na ɛka yɛn adwenemyare mpo.
- Aduannuru akɛse ne aduannuru nketenkete nyinaa ho hia ma yɛn. Ɛsɛ sɛ yedi aduan a ɛkari pɛ a carbohydrates, protein, srade, ne vitamin ne mineral ahorow wom.
- Yɛn aduannuru ahiade sesa bere a obi nyin no. Ɛsono aduannuru ahorow ne dodow a nkokoaa, mmofra, mpanyimfo, ne wɔn a wɔn mfe akɔ anim hia. Hu saa asɛm no yiye.
- Ayaresa mu tebea horow bi betumi aka aduan pa. Wɔ nsɛm a ɛtete saa mu no, ɛho hia paa sɛ wudi nnuruyɛfo afotu akyi.
- Calories ne aduannuru yɛ nneɛma abien a ɛsono emu biara. Ɛnyɛ ahoɔden nko na ɛsɛ sɛ wohwɛ, na mmom sɛ ebia wo nipadua no renya aduannuru a ehia nso anaa.
- Sɛ wowɔ nsɛmmisa bi fa aduan pa ho a, mma wofɛre sɛ wubebisa oduruyɛfo anaa aduan ho ɔbenfo a wɔakyerɛw ne din (RD). Wobetumi aboa wo.
Enti, susuw aduan biara a wubedi ho. So ɛyɛ aduan pa a wode bɛma wo nipadua? Nsakrae nketenkete mpo betumi ama nsakrae kɛse aba w’akwahosan mu. Kɔ so nya apɔwmuden!
` Aduan pa, vitamins, minerals, aduan a ahoɔden wom, aduan a ɛkari pɛ, ahoɔden, asetra a ahoɔden wom
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