So ɔkɔm de wo ba bere a wɔapɔn sukuu? Momma yɛnka sukuu akyi nnuan a ahoɔden wom ho asɛm!

So wo ba tu mmirika kɔ adididan mu bere a ofi sukuu aba fie ara pɛ na ɔka sɛ, "Maame/Papa, ɔkɔm de me, wubetumi ama me biribi adi?" Ɛyɛ ade a ɛfata ankasa sɛ ɔkɔm de mmofra pii bere a wofi sukuu aba fie no. Mmofra binom di anɔpaduan, wodi awia aduan wɔ sukuu mu ntɛm kakra, na afei wɔda anadwo yɛ fie nnwuma. Ebia ebinom bɛyɛ dwumadi afoforo bere a wɔapɔn sukuu. Sɛ wodi awia aduan akyiri kakra mpo a, mmere bi wɔ hɔ a ɔkɔm de wɔn nnɔnhwerew 6 anaa nea ɛboro saa ansa na wɔadi anwummere aduan.

Dɛn nti na awia nnuan yi ho hia?

Sɛ yɛbɛka no tiawa a, saa aduan ketewaa yi a wodi bere a wɔapɔn sukuu no boa ma ɔkɔm a abofra no de no so tew na ɛma nipadua no nya aduannuru a ɛho hia. Eyi ma wonya ahoɔden a wɔde bɛkɔ so anya ahoɔden na ɔkɔm de wɔn kosi sɛ wobedidi anwummere. Nanso, ɛsɛ sɛ yɛn a yɛyɛ awofo no hu sɛ yɛde saa nneɛma yi bɛma abofra no wɔ ɔkwan a ɛfata so, bere a yɛma no kwan ma odi anwummere aduan nso . Efisɛ, sɛ wɔanhyɛ saa aduan ketewaa yi so a, ebia abofra no bɛpow sɛ obedidi anwummere.

Momma yɛnbom nkyerɛw nnuan pa a ahoɔden wom?

Sɛ ɛba sukuu akyi nnuan a, ɛnyɛ papa sɛ wode chips, sweets, biscuits, ne keeki bɛma wo ba bere nyinaa . Wɔnnyɛ hwee sɛ wode bɛma wɔn bere ne bere mu ne mmere titiriw bi mu. Nanso wɔmfata sɛ da biara da aduan. Wo ne wo ba nkasa na kyerɛw nnuan a ahoɔden wom na ahoɔden wom a wode bɛma no. Mma wo werɛ mmfi sɛ wode nnuaba a wɔayɛ no foforo, nhabannuru, aburow a wɔayam, ne nnuan a protein wom bɛka ho.

So wunim sɛ nnuaba ne nhabannuru ma wonya vitamin ne mineral pii a wo ba hia? Eyinom boa ma wobɔ wo ho ban fi nyarewa ho na ɛma wo nipadua no yɛ adwuma yiye. Aburow a wɔayam no ma wonya carbohydrates ne fiber a ɛma wokɔ so yɛ adwuma da mũ no nyinaa. Saa nhama yi boa ma wo dwensɔtwaa yɛ adwuma yiye na ɛtew akisikuru so. Protein ho hia ma wo ba no nyin, ntini ahoɔden, ne nkwammoaa foforo nyin.

Ebia mmofra binom benya ɔpɛ sɛ wɔne wo bɛkɔ sotɔɔ mu na wɔaboa wo ma woapaw saa nnuan yi. Sɛ ɛba saa a, gye bere kakra kenkan Aduandi Ho Nokwasɛm a wɔakyerɛw wɔ aduan a wɔde ahyɛ mu no so na fa nneɛma a ɛwɔ aduan biara mu no toto ho. Ka nsɛmmisa te sɛ, ‘Asikre dodow ahe na ɛwɔ eyi mu?’, ‘So eyi yɛ nhama pa?’, ‘Sodium anaa nkyene dodow ahe na ɛwɔ eyi mu?’ ho asɛm kyerɛ wo ba. Afei nso, hwɛ protein, fiber, ne calcium dodow a ɛwɔ mu. Wo ne wo ba nkasa fa dodow a wɔde ma ho. Kyerɛkyerɛ mu sɛ ‘eyi ne dodow a ɛsɛ sɛ wudi bere koro mu.’ Mobom paw nnuan a asikre, srade, ne nkyene nnim . Sɛ wode wo ba ka saa adeyɛ yi ho a, ɛda adi sɛ obesua sɛnea ɔbɛpaw adidi pa, ɛnte saa?

So ɛsɛ sɛ yɛyɛ bere pɔtee a yɛde aduan bɛma ho nhyehyɛe?

Sɛ woreyɛ nhyehyɛe sɛ wobɛma wo ba aduan anwummere a, ɛsɛ sɛ wususuw nneɛma yi nso ho:

• Bere bɛn na abofra no di awia aduan?
• Dɛn na wudi awia aduan na dodow ahe na wudi?
• So wode awia nnuan ma, wɔ sukuu mu anaasɛ sukuu akyi dwumadi bi mu?
• Bere bɛn na mudidi anwummere?

Fa no sɛ, sɛ wo ba no ba fie anwummere nnɔnnan na odi nnuan kɛse bi a, so aduan a wɔde ma anwummere nnɔnnum no ho kɔm de no? Saa bere no, fa aduan ketewaa bi a emu nyɛ duru ma. Ebia sɛ ɔde nnuaba anaa nhabannuru ketewaa bi ma anwummere aduan a, ɛbɛboa ma ɔkɔm no so atew kakra. Afei nso, hwɛ sɛnea ɔkɔm de wo ba no. Ebia mmofra binom bɛte nka sɛ ɔkɔm de wɔn kɛse wɔ dwumadi ahorow akyi.

Ɔkwan foforo so no, ɛnyɛ nea ɛfata sɛ wobɛka akyerɛ abofra sɛ onni biribiara wɔ awia aduan akyi kosi anadwo nnɔnson ne fã, ɛnte saa? Wɔ mmere a ɛtete saa mu no, fa nnuaba anaa nhabannuru bi ka ho, ka biribi a protein wom ho . Sɛ nhwɛso no, wubetumi ama apɔw-mu-teɛteɛ a wɔde peanut butter kakra , anaa biribi te sɛ hummus a wɔde nhabannuru asinasin te sɛ karɔt ne kukuruku ayɛ. Aduan a ɛte sɛɛ bɛma ɔkɔm so atew na ama ahoɔden a ehia na ama watumi atra hɔ akosi anwummere aduan.

Momma yɛmma nnuan a ahoɔden wom nyɛ mmerɛw!

Sɛ ɔkɔm de mmofra a, ɛda adi kɛse sɛ wobedi biribiara a wobetumi anya . Enti, yɛ tebea a ɛnyɛ den sɛ wobɛpaw nnuan a ahoɔden wom. Wubetumi ayɛ nea edidi so yi:

• Fa nnuan a ahoɔden wom sie baabi a ɛnyɛ den sɛ mmofra betumi anya. Fa nnuaba (banana, borɔdɔma, mango) sie nnuaba kɛntɛn a wotumi hu mu wɔ adididan mu. Fa yogurt ne nhabannuru a wɔatwitwa (karɔt, kukuruku nnua) sie nkuku a emu da hɔ a ɛbɛn frigye no anim, sɛnea ɛbɛyɛ a ɛnyɛ den sɛ ebedu ho.
• Di kan siesie nnuan a ahoɔden wom te sɛ eyi. Sɛ nhwɛso no, wubetumi atwitwa nhabannuru dapɛn awiei na wode asie ade a mframa ntumi nkɔ mu mu wɔ frigye mu.
• Fa aduan a ahoɔden wom te sɛ eyi kɔ wo ba no awia aduan adaka anaa n’akyi bag mu. Eyi nso betumi aboa ma asiane a ɛwɔ hɔ sɛ wobedi nnuan a wɔmpɛ a efi abɔnten no so atew.

Sɛ wufi sukuu ba fie bere a wo ba no aba fie a, ebetumi ayɛ anigye sɛ wo ne wo ba bɛbom ayɛ nnuan nketenkete. Nnuan a wɔde bɔ nneɛma bi a mmofra ani gye ho sɛ wobedi ni:

• 'Ants on a log': Wɔnam peanut butter a wɔde petepete celery dua so na wɔde bobe a ayow (te sɛ "ants") gu so na ɛyɛ eyi . (Ɛwom sɛ eyi nyɛ nea nkurɔfo ani gye ho kɛse wɔ yɛn man yi mu de, nanso wubetumi asɔ ahwɛ de agye w’ani.)
• ‘Egg boats’: Ɛmo a wɔanoa a wɔatwitwa no anan mu na wɔde kyiisi asinasin ahyɛ so ma ayɛ po so hyɛn.
• Nnuaba kabobs: Fa nnuaba ahorow (ananse, papaya, nsuonwini, bobe) asinasin bata skewers so na fa ka yogurt ho.
• Sɛnea ɛbɛyɛ foforo no, wubetumi de dip ketewaa bi a wɔde akutu nufusu ayɛ a banana, mango asinasin, anaa papaya asinasin bi ka ho ama. Afei nso, chickpeas , anaa bankye ahabammono a wɔanoa a wɔde nkyene ne ɛmo kakra ahyɛ mu no fã ketewaa bi wɔ aduannuru pii.

Mmofra a wɔanyinyin betumi ani begye ho sɛ wɔbɛyɛ smoothies – anonne pa a wobetumi ayɛ denam nnuaba te sɛ banana anaa mango a wɔde bɛfra yogurt anaa nufusu kakra so – ayɛ trail mix a wɔayɛ wɔ fie (a wɔde nneɛma te sɛ cashews, peanuts, raisins, apricots a ayow bɛka ho), anaasɛ popcorn a wɔde parmesan cheese kakra ka ho. Sɛ́ anka wode kyiisi bedi dwuma no, wubetumi de ɛmo powder kakra ne nkyene kakraa bi ahyɛ popcorn no mu sɛnea wopɛ.

Momma yɛnhwɛ yiye nso wɔ aduan a yɛde ma yɛn mma bere a wonni fie no ho!

Sɛ wo ba no wɔ sukuu akyi nhyehyɛe, daycare , anaa mmofra hwɛbea foforo mu a, bisa nnuan a wɔde ma no ho asɛm. Wo ne akyerɛkyerɛfo anaa wɔn a wɔhwɛ wɔn no nkasa fa nnuan ahorow a wɔde ma ne sɛnea ahoɔdennuru wom ho. Sɛ w’ani nnye aduan a wɔde ma no ho a, fa aduan foforo a ahoɔden wom ho nyansahyɛ ma. Anaasɛ, wubetumi asiesie aduan a ahoɔden wom ama wo ba no adi awiabere.

Nnuan a ɛnyɛ den sɛ wode bɛkɔ no bi ne: trail mix , nnuaba te sɛ cashews ne peanuts, aburow a wɔde aburow ayɛ a asikre nnim , pretzel anaa krak a wɔde aburow ayɛ , nnuaba a wɔayɛ no foforo anaa ayow, ne nhabannuru a wɔatwitwa.

Nea etwa to no, nneɛma a ɛsɛ sɛ wokae (Take-Home Message) .

Okay, enti momma yɛnsan nhwɛ nneɛma a yɛaka ho asɛm a yɛsusu sɛ ɛho hia wo no bi mu:

• Ɛyɛ ade a ɛfata sɛ ɔkɔm de abofra bere a wɔapɔn sukuu. Nnuan ketewaa bi a wobedi saa bere no bɛma ɔkɔm atɔ wɔn na ama wɔanya aduan pa.
• Sɛ́ anka wode chips ne sweets bɛma bere nyinaa no, ma nnuaba, nhabannuru, aburow a wɔayam, ne nnuan a protein wom. Wo ne wo ba no bom nyɛ aduan a wɔahyehyɛ yi.
• Ma w’adwene nkɔ bere a wode bɛma wo aduan no so. Ma aduan bere a ɔkɔm de wo ba sɛ obedi anwummere aduan, na sɛ nsonsonoe kɛse da awia ne anwummere aduan ntam a, ma no aduan sɛnea ɛfata.
• Fa nnuan a ahoɔden wom sie baabi a ɛnyɛ den sɛ wubenya. Afei abofra no fi awosu mu bɛpaw saa nneɛma no.
• Nya anigye bere a wo ne wo ba no siesie aduan. Eyi bɛboa wɔn ma wɔanya adidi su pa.
• Afei nso, yɛ nhwehwɛmu wɔ aduan a wɔde ma wɔ mmeae a wo ba no nni fie no ho. Sɛ ɛho hia a, w’ankasa fa aduan foforo a ahoɔden wom ma.

Kae sɛ adidi pa ne akyɛde a ɛsom bo sen biara a wubetumi de ama abofra! Mprempren ne bere a eye sen biara a ɛsɛ sɛ yɛto ɛno fapem. Momma yɛn nyinaa mmɔ mmɔden sɛ yɛbɛma yɛn mma daakye a ɛyɛ papa.

` Aduan a wɔde ma mmofra, nnuan a wɔde ma wɔ sukuu akyi, nnuan a ahoɔden wom, adidi a ahoɔden wom, mmofra aduan pa, awia aduan, (Healthy After-School Snacks)