So aduan pa ne sɛnea ɛfata ma wo ba no asetra a ahoɔden wom ho asɛm haw wo? Momma yɛnkasa!

Maame ne papa, mo nyinaa pɛ sɛ muhu sɛ mo ba no wɔ apɔwmuden, n’ani gye, na ɔwɔ ahoɔden. Nifa? Enti, nneɛma abien a ɛho hia sen biara ma abofra akwahosan, anigye, ne onyin yi ne aduan pa ne apɔw-mu-teɛteɛ a ɛfata , kyerɛ sɛ, apɔwmuden . Sɛnea dua fɛfɛ hia asase pa, nsu, ne owia hann na ama anyin no, saa ara na yɛn mma nkumaa ntumi nyɛ saa nneɛma yi a enni hɔ.

Dɛn nti na saa aduan pa yi ho hia saa?

Susuw ho hwɛ, abofra te sɛ ɔdan a wɔresi. Sɛ saa dan no bɛyɛ den na ayɛ fɛ a, wuhia nneɛma a eye sen biara. Saa na abofra nipadua ne n’amemene hia aduan pa .

Dɛn ne "aduan pa" yi?

Sɛ yɛbɛka no tiawa a, aduan a wobesiesie wɔ ɔkwan bi so a ɛbɛma abofra no anya aduannuru a ehia na ama wanyin ne ne nyin nyinaa. Yɛfrɛ eyi nso sɛ aduan a ɛkari pɛ . Wɔ eyi mu no, ɛsɛ sɛ wosusuw nneɛma a edidi so yi ho:

• Carbohydrates: Eyinom na ɛma wo ba nya ahoɔden de tu mmirika, huruw, di agoru, na osua ade da mũ no nyinaa. Eyinom wɔ nnuan te sɛ aburow, paanoo, ɛmo, aburow , ne noodles mu. Nanso kae sɛ carbohydrates a efi anonne a asikre wom ne bisket mu mu no nyɛ papa saa .
• Protein: Eyinom ho hia na ama nipadua mu nkwammoaa akyekye, ntini a enyin, ne ahobammɔ afi nyarewa ho. Protein wɔ nnuan te sɛ nam, mpataa, nkesua , nufusu ne nufusu mu nneɛma, atoko, akutu, ne bankye a ɛyɛ ahabammono mu.
• Srade: Srade nso ho hia ma nipadua no. Srade ho hia titiriw ma amemene no nyin na ɛboa nipadua no ma ɛtwe vitamin ahorow bi. Nanso ɛsɛ sɛ yɛpaw srade a ɛfata . Wohu srade pa wɔ nneɛma te sɛ akutu ngo, ngodua ngo, nnuaba (te sɛ akutu ne atoko), ne avocado mu. Ɛyɛ papa sɛ wobɛto nnuan a wɔayam ne nnuan a trans srade wom (te sɛ margarine ahorow bi ne nnuan a wɔde ayɛ nneɛma a ɛyɛ dɛ ) ano hye.
• Vitamins ne Minerals : Eyinom boa wɔ nneɛma pii mu, te sɛ aniwa, nnompe a ɛyɛ den, mogya a ɛba, ne ɔyare a ɛko tia. Eyinom ahyɛ nnuaba, nhabannuru, ne nhabannuru ma. Sɛ anyɛ yiye koraa no wubetumi ama wo ba no nnuaba ne nhabannuru a ɛyɛ kɔla ahorow anum da biara a, eye paa.
• Nsu: Nsu ho hia ma nkwa. Nsu boa ma wo ba no nipadua mu hyew yɛ adwuma yiye, ɛyam aduan, na ɛde aduannuru kɔ ne nkwammoaa mu. Ma wo ba nom nsu kakraa bi da mũ no nyinaa.

Kae: Aduan pa a wɔde ma abofra no ho hia te sɛ dodow a wɔde ma no ara pɛ.

Susuw saa nneɛma yi ho bere a woresiesie aduan no

• Nneɛma a ɛyɛ foforo: Fa nhabannuru, nnuaba, ne nam ne mpataa a wɔayɛ no foforo pii di dwuma sɛnea wubetumi.
• Tew nkyene, asikre, ne ngo so: Sɛ wudi eyinom pii fi wo mmofraase a, ɛbɛyɛ asiane kɛse sɛ wubenya nyarewa te sɛ asikreyare ne mogya mmoroso bere a worenyin no.
• Aduan Ahorow: Sɛ́ anka wode aduan koro bɛma no, fa nnuan ahorow ne kɔla ahorow ma. Eyi bɛhyɛ wo ba no nkuran ma wadidi na wama no aduannuru ahorow.
• Ma adidi bere nyɛ osuahu a ɛyɛ anigye: Nkasa tia wo ba anaa nkasa tia bere a woredidi no. Sɛ abusua mũ no nyinaa te faako, de anigye bɔ ​​nkɔmmɔ na wodidi a, abofra no anigye a ɔwɔ wɔ adidi ho no yɛ kɛse.

Dɛn nti na mmofra hia apɔwmuden, kyerɛ sɛ, wɔyɛ nnam?

Te sɛ aduan pa no, apɔw-mu-teɛteɛ ho hia yiye na ama abofra nyin yiye. Abofra a otu mmirika na odi agoru no wɔ apɔwmuden na ɔwɔ ahoɔden sen abofra a ɔtra ase kɛkɛ.

Mfaso bɛn na ɛwɔ abofra a ɔyɛ nnam so?

• Nnompe ne ntini a ɛyɛ den: Sɛ abofra tu mmirika, ohuruw, na ɔsaw a, wɔn nnompe ne wɔn ntini mu yɛ den.
• Mu duru a ɛfata a wobɛkɔ so: Apɔw-mu-teɛteɛ hyew calories a ɛho nhia na ɛboa ma obi mu duru yɛ yiye, na ɛtew asiane a ɛwɔ hɔ sɛ ɔhaw ahorow te sɛ kɛseyɛ mmoroso bɛba no so .
• Ahobammɔ a wobɛbɔ afi nyarewa te sɛ komayare ne asikreyare ho: Sɛ woyɛ nnam fi wo mmofraase a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya nyarewa a entumi nkɔ nnipa mu yi so bere a worenyin no.
• Da pa: Sɛ wudi agoru denneennen na woyɛ adwumaden a, wunya nna pa.
• Adwene mu akwahosan: Sɛ abofra kɔ so yɛ nnam a, ɛtew adwennwen so , ɛma anigye yɛ kɛse, na ɛma onya ne ho mu ahotoso.
• Asetra mu nimdeɛ nkɔso: Sɛ wɔne mmofra afoforo redi agoru a, wɔn ankasa sua nneɛma te sɛ kyɛfa, adwuma a wɔyɛ sɛ kuw, ne akannifo a wɔfa.

Bere tenten ahe na dwumadi ahorow bɛn na eye?

Eyi gu ahorow gyina mfe a abofra no adi so.

• Mfe 1-2 (mmofra a wɔretu mmirika): Anyɛ yiye koraa no nnɔnhwerew 3 da biara a wɔde yɛ apɔw-mu-teɛteɛ ahorow. Nea ɛka eyi ho ne mmirikatu a wɔde bɛkyinkyin fie, bɔɔl a wɔde bedi agoru, awea, ne agode nketewa a wɔtwe.
• Mfe 3-5 (mmofra a wonnya nkɔɔ sukuu): Anyɛ yiye koraa no nnɔnhwerew 3 apɔw-mu-teɛteɛ da biara. Anyɛ yiye koraa no, ɛsɛ sɛ wɔyɛ eyi mu dɔnhwerew biako wɔ dwumadi ahorow a ɛma wo ho fifiri kakra na wohome ntɛmntɛm (e.g., mmirikatu, ahuruhuruw, sakre so tra, asaw).
• Mfe 6-17 (mmofra ne mmabun a wɔkɔ sukuu):Anyɛ yiye koraa no, ɛsɛ sɛ woyɛ apɔw-mu-teɛteɛ a ɛkɔ fam kosi ahoɔden dɔnhwerew biako da biara. Nea ɛka eyi ho ne nantew a ɛyɛ ntɛmntɛm, mmirikatu, asuguare, ne kuw agumadi (kriket, volleyball). Ɛsɛ sɛ woyɛ apɔw-mu-teɛteɛ a ɛhyɛ nnompe ne ntini mu den nso (e.g., nnua a wobɛforo, ahuruhuruw, nneɛma a emu duru so) anyɛ yiye koraa no nnafua 3 dapɛn biara.

Nea ɛho hia paa ne sɛ abofra no ani gye wɔ saa nneɛma no yɛ mu. Afei wɔbɛpɛ sɛ wɔkɔ so yɛ.

Momma yɛmma mmofra nyɛ nnam, na ɛnyɛ mfiridwuma mu nkoa!

Mprempren, mmofra pii de TV, telefon, ne kɔmputa so agodie ayɛ wɔn su. Esiane eyi nti, wɔn dwumadi so atew kɛse. Yɛfrɛ eyi screen bere .

• Wɔ mmofra a wonnii mfe 2 fam no: Bere biara nni hɔ a wɔde hwɛ sini no ye sen biara . (Sɛ ɛho hia wɔ nhomasua mu a, simma kakraa bi pɛ ne awofo)
• Wɔ mmofra a wɔadi mfe 2-5 fam no: Ɛnsɛ sɛ wɔde bere a wɔde hwɛ sini no bɛboro dɔnhwerew biako da biara . Fa ɛno to nhyehyɛe ahorow a ɛkyerɛkyerɛ na ɛyɛ papa nkutoo so.
• Wɔ mmofra a wɔadi boro mfe 6 fam no: To screen bere ano hye. Afei nso, yɛ screen bere ho nhyehyɛe wɔ ɔkwan bi so a ɛrensiw nna, apɔw-mu-teɛteɛ, fie nnwuma, anaa abusua bere kwan.

Nneɛma a mubetumi ayɛ sɛ awofo:

• Yɛ nhwɛsofo: W’ankasa yɛ nnam, wo ne wo mma nni agoru. Sɛ wohu sɛ woreteɛteɛ w’apɔw mu a, wɔn mma nso ani begye ho.
• Monyɛ nnam sɛ abusua: Monkɔ abɔnten so dapɛn awiei, monkɔfa sakre, anaa monkɔ nantew mpoano. Eyinom yɛ osuahu akɛse ma mmofra na ɛhyɛ abusua mu abusuabɔ mu den.
• Fa wo mma mfa wɔn ho nhyɛ ofie nnwuma mu: Ma wo mma mmoa wɔ nneɛma te sɛ turo mu a wosiesie ne kar hohoro mu.
• Hyɛ agodie ho nkuran: Ma mmofra hokwan ma wonni agoru wɔ abɔnten na wɔne wɔn nnamfo mmɔ. Hwɛ hu sɛ wode wɔn bɛto dwoodwoo.
• Fa mmara hyehyɛ bere a wɔde hwɛ screen so: Fa mmara te sɛ TV anaa kɔmputa biara nni mpa mu, ne telefon a wɔmfa nni dwuma bere a woredidi no.

Aduandi ne apɔwmuden kɔ so!

Susuw ho hwɛ, sɛ wode gas pa gu kar mu mpo a, sɛ woannya mframa wɔ tae anan no nyinaa mu a, ɛrenyɛ wo mfaso biara. Saa ara nso na sɛ wudidi yiye na woanteɛteɛ w’apɔw mu a, worennya so mfaso kɛse. Saa ara na sɛ woteɛteɛ w’apɔw mu yiye nanso wunnidi yiye a, ɛremma wo mfaso pii. Enti, ɛsɛ sɛ nneɛma abien yi kɔ bom.

Nsɛnnennen nketenkete ma mmaatan ne papanom!

• Dɛn na woyɛ mmofra a "wɔwia aduan"?
• Mma nhyɛ wo ba no aduan. Eyi betumi ama wɔatwentwɛn wɔn nan ase kɛse mpo sɛ wobedidi.
• Siesie no kakraa bi, wɔ akwan horow so. Ebia wubetumi de nhabannuru bi a w’ani nnye ho aka soup, cutlet, anaa noodles ho denam nea wubetwitwa no nketenkete so.
• Fa wo ba no ho nhyɛ aduan a wɔyɛ mu. Eyi bɛma wɔanya ɔpɛ sɛ wobedi nea wɔasiesie no.
• Fa kɔla ne fɛfɛɛfɛ siesie prɛte no.
• Sɛ wobisa "junk food" a?
• Ɛyɛ papa sɛ wobɛto anohyeto sen sɛ wobɛbara koraa. Bra apam bi so te sɛ, "Momma yenni chocolate bar nnɛ, nanso yenni nnuaba pii ɔkyena."
• Yɛ nneɛma a ɛma apɔwmuden a wɔde besi ananmu wɔ fie. Sɔ nnuaba mu nsu a wɔayɛ wɔ fie hwɛ sen sɛ wobɛnom anonne a ɛyɛ dɛ a woatɔ wɔ sotɔɔ mu, anaa nnuaba a wɔde yogurt ayɛ mmom sen sɛ wode ice cream bedi dwuma.

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

• Nneɛma atitiriw abien a ɛkyerɛ wo ba daakye a ɛyɛ papa ne aduan pa ne apɔw-mu-teɛteɛ a ɛfata.
• Fa aduan a ɛkari pɛ ma . Ɛsɛ sɛ carbohydrates, protein, srade, vitamin, ne minerals wom. Hwɛ hu sɛ wode nnuaba, nhabannuru, ne nhabannuru bɛka wo da biara da aduan ho.
• Tew asikre, nkyene, nnuan a srade wom, ne "nnuan a ɛnyɛ dɛ" so sɛnea wubetumi.
• Ma wo ba no nyɛ nnam . Hyɛ wɔn nkuran ma wontu mmirika, nhuruw, na wonni agoru. To screen bere ano hye.
• Yɛ nhwɛsofo. Sɛ wudi aduan pa na wokɔ so yɛ nnam a, wo mma bedi akyi.
• Fa anigye ne ɔdɔ yɛ eyinom nyinaa . Mma wo mma nte nka sɛ wɔyɛ adesoa.

Kae sɛ ɛnyɛ mmofra nyinaa na wɔyɛ pɛ. Fa afotu yi di dwuma wɔ ɔkwan a ɛbɛfata wo ba no yiye so. Sɛ ɛho hia a, wubetumi nso ahwehwɛ afotu afi oduruyɛfo anaa aduannuru ho ɔbenfo hɔ. Wo mmɔdenbɔ ne sika a eye sen biara a wode bɛto wo ba no daakye a ahoɔden wom na anigye wom mu!

Mmofra aduan pa, mmofra apɔwmuden, adidi pa, apɔw-mu-teɛteɛ, aduan a ɛkari pɛ, awofo ho afotu, bere a wɔde yɛ nhwehwɛmu