Wo Mmofra Anɔpaduan: Dɛn nti na ɛho hia saa? Momma yɛnkasa!

Enti, Maame ne Paapa, mo ho te dɛn? Wunim sɛnea ebetumi ayɛ den na ayɛ adwennwen sɛ wobɛma wo ba kumaa no asiesie ne ho akɔ sukuu, anaa da no mu nnwuma, anaa agodie. Wɔ saa basabasayɛ ne gyegyeegye no nyinaa mu no, ɛtɔ mmere bi a wobetumi abu w’ani agu wo ba no so anɔpaduan pa a ahoɔden wom. Nanso, so wunim, anɔpaduan yi yɛ ade a ɛho hia yiye ma abofra da no na ama ayɛ yiye na ama wɔn akwahosan. Ɛnnɛ, momma yɛnka sɛnea wobɛma anɔpaduan a ahoɔden wom yi ayɛ wo ba da biara da dwumadi fã titiriw, ne mfaso horow a ɛwɔ so ho asɛm.

Dɛn nti na anɔpaduan ho hia saa?

Asɛm bi wɔ hɔ a wɔka sɛ, "Anɔpa aduan ne aduan a ɛho hia sen biara wɔ da no mu." Ɛno nyɛ asɛm bi kɛkɛ. Nokware pii wɔ mu, titiriw bere a ɛfa yɛn mma ho no.

Ahoɔden foforo ma nipadua ne adwene!

Fa no sɛ, abofra bi nnyaa biribiara nnidi anaa ɔnom anadwo mũ no nyinaa, kyerɛ sɛ, bɛyɛ nnɔnhwerew 8-10 ni. Enti sɛ wɔsɔre anɔpa a, wɔn ahoɔden sua koraa. Ɛte sɛ bere a kar bi gas sa. Enti anɔpaduan pa a wodi anɔpa no ma abofra no nipadua ne n’amemene nya ‘petrol’ a ehia na wɔde afi da no ase, kyerɛ sɛ, ahoɔden a wohia. Ahoɔden a wohia na wɔde atu mmirika akɔdi agoru da mũ nyinaa, ayɛ sukuu adwuma, asua nneɛma foforo, eyi nyinaa fi anɔpaduan yi mu.

Ɛboa ma obi mu duru kɔ so yɛ nea ɛfata

So wunim sɛ mmofra a wodi anɔpaduan pa no taa di aduan pa da mũ no nyinaa? Ɛda adi sɛ wɔyɛ apɔw-mu-teɛteɛ nso. Saa nneɛma abien yi nyinaa boa abofra kɛse ma ne mu duru kɔ so yɛ nea ɛfata . Anɔpaduan a wogyae no betumi ama ɔkɔm de wɔn akyiri yi wɔ da no mu, na ama wɔadi pii anaasɛ wobedi nnuan a ɛnyɛ papa a asikre ne srade pii wom. Eyi betumi ama obi mu duru ayɛ kɛse.

Abofra adwene ne sɛnea n’ani da hɔ

So wunim nea ɛba sɛ wuhuruw anɔpaduan a? Abofra betumi afi da no ase a ɔbrɛ, ne bo afuw, ne ho ntɔ no, na ne bo afuw mpo. Susuw nhwɛso ketewaa bi ho hwɛ. Abofra a ɔkɔ sukuu a onni anɔpaduan na ɔretie ɔkyerɛkyerɛfo no, ɔkɔm de no na ɛyɛ den ma no sɛ ɔde n’adwene besi biribi so. Ɔntumi nyɛ aso. Otumi bo fuw wɔ nneɛma nketenkete ho, na ɔrente nka sɛ ɔne ne nnamfo bedi agoru. Ɔbɛyɛ obi a ɔyɛ abufuw kɛkɛ. Sɛ ɛba saa a, da mũ no nyinaa bɛyɛ basabasa , ɛnte saa? Nea enti a ɛte saa ne sɛ anɔpa a, wɔn nipadua ne wɔn amemene hia ahoɔden foforo bi, ‘petrol’ bi na wɔde afi da no ase. Sɛ wɔanni anɔpaduan a, ebedu awiabere, bɛyɛ anɔpa 10 anaa 11 a, asikre dodow a ɛwɔ wɔn mogya mu no bɛkɔ fam, na wɔn adwene mu adwene ne wɔn ahoɔden afi ase akɔ fam mpofirim.

Nneɛma a ɛsakra ne calorie a wɔhyew

Ade foforo a ɛho hia ne sɛ anɔpaduan ma yɛn nipadua mu nneɛma a ɛsakra no yɛ kɛse.It really kicks in. Sɛ yɛbɛka no tiawa a, eyi ne ɔkwan a wɔfa so dan aduan a yedi no ma ɛbɛyɛ ahoɔden na nipadua no hyew nneɛma a wɔsɛe no. Sɛ eyi (metabolism) fi ase yɛ adwuma yiye anɔpa a, nipadua no fi ase hyew calories. Aduruyɛ mu nhwehwɛmu ahorow bi kyerɛ sɛ nipadua no tumi hyew calories anɔpa sen anadwo.

Sɛ woanni anɔpaduan a, dɛn na ebetumi asi?

Yɛaka dedaw sɛ nnipa a wohuruw anɔpaduan no taa yɛ kɛse. Nneɛma atitiriw pii nti na ɛte saa:

• Wɔsɔ yɛn hwɛ sɛ yɛbɛtaa adi nnuan a ɛho nhia da mũ no nyinaa, titiriw nnuan a asikre ne srade pii wom.
• Wɔ adidi titiriw a edi hɔ no mu no, wudi pii sen sɛnea ɛsɛ sɛ wudi esiane ɔkɔm a ano yɛ den (adidi boro so) nti.
• Ebia wubenya su sɛ wubedidi anadwo dasum, na ɛno nso betumi ama wo mu duru ayɛ kɛse.

Tumi kɛse a w’amemene nya fi anɔpaduan mu!

Ɛnyɛ sɛ anɔpaduan ma nipadua no nya ahoɔden nko, na mmom ɛma mmoa a ɛyɛ nwonwa ma abofra amemene dwumadi nso.

Aduan pa a wɔde ma amemene no

Ɛho hia sɛ woma wo ba anɔpaduan da biara da. Saa ara na nea wopaw sɛ wode bɛma wɔn anɔpaduan nso te. Sɛ wubenya aduannuru pii a, paw nnuan a aburow a wɔayam, nnuaba anaa nhabannuru, ne protein pii wom, na asikre ne srade a ɛho nhia nni mu. Anɔpaduan pa a wubedi no bɛboa wo ba no:

• Fiber , calcium , vitamins , minerals, ne aduannuru afoforo pii a ɛho hia pii.
• Saa aduannuru yi ho hia ma abofra nyin ne n’akwahosan nyinaa, ne titiriw no, ama amemene no nyin yiye na wayɛ adwuma . Sɛ nhwɛso no, (Whole Grains) Aburow a wɔayam no ma ahoɔden a ɛtwe nkakrankakra, enti abofra no tumi ma n’ani da hɔ. (Calcium) Ɛnyɛ nnompe nko na calcium boa, na mmom ɛboa ma ntini ahorow no yɛ adwuma yiye nso. (Vitamins) Vitamins a ɛwɔ nnuaba ne nhabannuru mu no bɔ amemene mu nkwammoaa ho ban.

Boa ma wo ho akokwaw wɔ sukuu dwumadi mu

So woate pɛn sɛ mmofra a wodi anɔpaduan pa no yɛ yiye wɔ sukuu mu ? Ɛyɛ nokware. Nea enti a ɛte saa ne sɛ aduannuru a ɛwɔ anɔpaduan mu no kanyan amemene no. Anɔpaduan pa betumi:

• Mmofra adesua tumi tu mpɔn.
• Nkae ne adwene a wɔde si biribi so no nya nkɔso. Eyinom ho hia ma adesua. Eyi boa wo ma wokae adesua ahorow na wutie nea kyerkyerfo no ka no yiye.

Nokwasɛm a ɛho hia: Nhwehwɛmu ahorow ada no adi sɛ mmofra a wodi anɔpaduan pa no nya nkontaa pa wɔ sɔhwɛ ahorow mu na wɔyɛ yiye wɔ adesua mu. Wɔahu sɛ mmofra a wɔde wɔn ho hyɛ sukuu awia aduan nhyehyɛe ahorow mu no sua.

Wobɛyɛ dɛn ama anɔpaduan a wode bɛma ayɛ mmerɛw?

Mete ase sɛ esiane gyegyeegye a ɛwɔ hɔ sɛ wobɛsiesie wo ne wo ba anɔpa no nyinaa nti, ɛtɔ mmere bi a anɔpaduan a wobɛsiesie no betumi ayɛ te sɛ ‘adwuma foforo’. Ebia wubesusuw sɛ, ‘Oo, minni bere.’ Nanso susuw ho sɛ sika kɛse a wode bɛto wo ba no mu. Sɛ wobɔ mmɔden kakra na woyɛ nhyehyɛe a, ebetumi aba sɛ wobɛma eyi ayɛ da biara da su. Ma yɛnhwɛ nyansahyɛ ahorow bi a mfaso wɔ so a ɛbɛboa.

Nyansahyɛ ahorow bi a mfaso wɔ so:

• Nea edi kan no, fa anɔpaduan a ahoɔden wom a wubetumi apaw no sie wo dan mu bere nyinaa (nhwɛso: oats, paanoo a wɔde aburow ayɛ, nkesua, yogurt a srade nnim, nnuaba a wɔayɛ no foforo, nnuaba a ayow).
• Siesie nneɛma pii sɛnea wubetumi anadwo a edi kan no (te sɛ nkuku a wode besi hɔ ama anɔpaduan, nnuaba bi a wobɛtwitwa na wode ahyɛ frigye mu, ne nneɛma a wode bɛyɛ anɔpaduan a woreyɛ no). Eyi betumi akora bere pii so anɔpa.
• Ɛsɛ sɛ obiara nya ne su sɛ ɔbɛsɔre bɛyɛ simma 10 ansa na ɛreba . Saa kwan no so no, wubetumi ayɛ w’adwuma a worennyɛ basabasa biara na woanya asomdwoe.
• Ma wo mma hokwan ma wɔmmoa mma wɔnsiesie na wɔnsiesie anɔpaduan (e.g., hohoro nnuaba bi, petepete bɔta so wɔ paanoo slice bi so). Eyi bɛma wɔn anigye a wɔwɔ sɛ wobedi aduan a wɔasiesie no ayɛ kɛse.
• Nna bi wɔ hɔ a, bere yɛ tiaa. Ma akwan kakraa bi a wobɛfa so agye na woakɔ no ntra w’adwenem (sɛ nhwɛso no, banana a abere, apɔw-mu-teɛteɛ, aburow a wɔde aburow ayɛ a asikre kakraa bi nnim kotoku ketewaa bi, yogurt kuruwa biako, anaasɛ trail mix a wɔayɛ wɔ fie).

Na sɛ meka sɛ ɔkɔm de me anɔpa nso ɛ?

Mmofra binom mpɛ sɛ wobedidi ntɛm ara anɔpa. Ebia wɔbɛka sɛ, "Ɔkɔm de me." Wɔ tebea horow a ɛtete saa mu no, siesie anɔpaduan a wobetumi agye bere kakra adi, ebia wɔ bɔs a wɔde kɔ sukuu mu anaa sukuu bere a edi kan no akyi. Nnuaba a wɔayɛ no foforo, aburow adaka ketewaa bi, nnuaba bi, anaa paanoo a wɔde aburow ayɛ fã a wɔde atoko bɔta ne banana ayɛ no yɛ nea ahoɔden wom, ɛnyɛ den sɛ wɔbɛyɛ, na ɛnyɛ den sɛ wo ba no bɛsoa.

Nneɛma bɛn na ɛnsɛ sɛ wɔde ma anɔpaduan?

Ɛho hia sɛ wuhu nea ɛsɛ sɛ wudi anɔpaduan ne nea ɛnsɛ sɛ wudi. Ɛyɛ nokware sɛ ɛnyɛ den sɛ wɔde toaster paanoo bi, aburow a wɔde chocolate akata so, ne anɔpaduan bi bɛkɔ akɔma mmofra, na wɔn ani gye ho. Nanso, aduannuru a ɛwɔ eyinom mu pii mu te sɛ nea ɛwɔ ahwiesa anaa bisket packet mu nkutoo. Ɛno kyerɛ sɛ asikre ne calories pii wom, nanso aduannuru a nipadua no hia no sua koraa. Enti, ansa na wode anɔpaduan a ɛte saa ne paanoo a wɔde yɛ paanoo bɛhyɛ wo sotɔɔ kɛse mu trolley mu no, kenkan aduannuru ho krataa no yiye. Hwɛ asikre dodow a ɛwɔ mu, sɛ ebia ɛwɔ fiber, ne sɛ ebia aburow a wɔayam wom anaa.

Anɔpaduan a sukuu anaa daycare de ma?

Wubetumi nso ahwɛ anɔpaduan a wɔde ma wɔ wo ba sukuu anaa dabere a wɔhwɛ mmofra no mu. Mmeae bi de anɔpaduan ma, na ebinom nso ma mmusua a wonnya sika pii no kwa anaasɛ wɔtew bo so. Sɛ wo ba di anɔpaduan wɔ fie akyi a, ɛho hia sɛ wokyerɛkyerɛ no ma wɔpaw nneɛma a ahoɔden wom. (Sɛ nhwɛso no, nufusu kuruwa biako mmom sen anonne a asikre wom, nnuaba mmom sen nnuan a wɔayam).

Adwenkyerɛ ahorow bi a ɛyɛ dɛ na ɛyɛ papa ma anɔpaduan!

Ɛho nhia sɛ anɔpaduan yɛ atetesɛm dedaw koro no ara da biara da. Wubetumi de nnuan ahorow afrafra mu ayɛ aduan a ɛyɛ dɛ a ɛma wo ba nya aduannuru ne ahoɔden a ohia ma da no. Ade a ɛho hia sen biara ne sɛ wɔbɛkari pɛ.

Fa nneɛma yi ka ho ma anɔpaduan a ɛkari pɛ:

Ma w’anɔpaduan nyɛ aduan a aburow a wɔayam, protein, ne nnuaba anaa nhabannuru ka ho . Wubetumi asɔ nneɛma te sɛ:

• " Whole-grain cereal with low-srat milk , a wɔde nnuaba a wɔayɛ no foforo (banana, mango, papaya) anaa nnuaba ahyɛ so. Eyi yɛ wo da no mfiase ntɛmntɛm, ɛnyɛ den, na eye, a fiber, calcium, ne vitamins ahyɛ mu ma. "
• " Waffles a wɔde aburow ayɛ a wɔde peanut butter anaa ricotta cheese apete so, ne nnuaba a wɔayam."
• " Atoko pita paanoo a wɔde nkesua a wɔanoa ne akutu anaa sambal a wɔayɛ no foforo."
• "Yɛ oatmeal , fa nnuaba ne nnuaba asinasin gu so, na fa sinamon kakra petepete so. Oats yɛ ahoɔden aduan a ɛma ahoɔden nkakrankakra, enti ɔkɔm renne wo ba kosi awia aduan. "
• "Fa bagel a wɔde aburow ayɛ fã , fa peanut butter petepete so, na fa nnuaba a wɔayɛ no foforo (te sɛ banana a wɔayam anaa apɔw-mu-teɛteɛ) gu so."
• " Anɔpa aduan smoothie: Fa nufusu anaa yogurt a srade nnim, aduaba a wopɛ (banana, mango, strawberry), ne awi mmoawa anaa oats kakra frafra wɔ blender mu. Eyi ma wo ba nya nneɛma pii prɛko pɛ, te sɛ nnuaba, calcium, ne protein. Ɛnyɛ den nso sɛ wode bɛma mmofra a wɔyɛ anihafo sɛ wobedi. "
• " Nnuadewa omelette a wɔde awi toast a wɔakyekyɛm ayɛ."
• "Chopped cucumber slices and hummus , a wɔde petepete so wɔ pita a wɔde awi ayɛ so. (Hummus yɛ aduan a ahoɔden wom a wɔde apetepete mu a wɔde chickpeas ayɛ)."
• " Turkey anaa akokɔ/mpataa ne tomato a ɛnyɛ den , wɔ Engiresifo muffin a wɔayam anaa abodoo a wɔde aburow ayɛ so ."
• " Aburow a aka a efi anwummere aduan mu"."Wɔde yɛɛ hyew kakra, de apɔw-mu-teɛteɛ a wɔatwitwa, borɔdɔma, nnuaba, ne sinamon powder kakra kaa ho na wɔkanyan no. Eyi yɛ ɔkwan a ɛyɛ dɛ, ahoɔdennuru a ɛfata yɛn man. "
• "Fa kyiisi a wɔatwitwa no bi gu awi tortilla so, bobɔ mu abien, fa gu microwave mu bɛyɛ sikɔne 20, na fa tomato salsa bi gu so."

Afei nso, mma wo werɛ mmfi sɛnea wo nhwɛso pa ho hia no. Ma wo mma nhu sɛ w’ani gye anɔpaduan ho da biara na nya bere ma no. Mmofra sua ade kɛse fi nea yɛyɛ mu.

Nneɛma a ɛho hia paa sɛ wobɛkae (Take-Home Message) .

Enti, ɛnanom ne papanom, mo ba anɔpaduan nyɛ aduan a wɔde fi da no ase kɛkɛ. Ɛyɛ nkɔso kɛse ma wo ba no akwahosan, onyin, adesua, ne anigye da mũ no nyinaa . Esiane sɛ anɔpaduan a adagyew nnim nti, ɛtɔ mmere bi a eyi betumi ate nka sɛ ɛyɛ asɛnnennen, nanso sɛ woyɛ nhyehyɛe kakra na wohyira wo ho so a, wubetumi ama wo ba no anɔpaduan a ahoɔden wom na ɛyɛ dɛ da biara.

Saa su pa a wode ma wo ba yi bɛyɛ fapem a ɛyɛ den ama daakye a ahoɔden wom ne nkwa nna nyinaa. Enti, momma yensusuw eyi ho bio na yɛmmɔ mmɔden sɛ yɛbɛma anɔpaduan ayɛ ade titiriw ama wo ba no fi nnɛ, ɛnte saa? Sɛ wowɔ nsɛmmisa foforo bi fa eyi ho a, wubetumi abisa w’abusua oduruyɛfo anaa aduannuru ho ɔbenfo.

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