Wo Nyinsɛn Aduandi: Wobɛpaw Nea Eye Ma Wo ne Wo Ba?

Sɛ woresiesie wo ho sɛ wobɛyɛ ɛna a, ɛsɛ sɛ wususuw aduan ne anonne ho pii, ɛnte saa? Nnipa pii susuw sɛ adidi pii ho hia. Nanso nokwarem no, nea wudi ho hia sen dodow a wudi. Adidi pa a wubedi no yɛ mmoa kɛse ma wo ba no nyin ne w’akwahosan. Esiane sɛ nea wudi wɔ saa bere yi mu no ka wo ba no asetra nyinaa nti, momma yɛnhwɛ eyi so kakra.

Seesei, sɛ wowɔ akokoaa biako a, nea wuhia ara ne calories foforo 340 kosi 450 da biara. Na ɛno yɛ nyinsɛn no fã a etwa to, bere a akokoaa no nyin ntɛmntɛm no. Susuw ho hwɛ, eyi nyɛ calories pii. Aburow kuruwa ne nufusu kuruwa biako a wɔde bɛyɛ anɔpaduan bɛyɛ adwuma no. Nanso nea ɛho hia sen biara ne sɛ saa calories a ɛboro so a wudi yi fi nnuan a ahoɔden wom mu. Ɛno ne bere a ɛboa ankasa ma akokoaa no nyin na n’amemene nyin. Sɛ wudi pii sen sɛnea wuhia, a wususuw sɛ "ɛsɛ sɛ yedi nnipa baanu" a, ɛbɛma woanyin a ɛho nhia ara kwa.

Hia a aduan pa ho hia ma nyinsɛn a ahoɔden wom

Dɛn na ɛsɛ sɛ ɛka aduan pa a ɛma apɔwmuden ho? Protein, carbohydrates, srade, vitamin, mineral, ne nsu pii. Sɛ wunya saa nneɛma yi nyinaa wɔ ɔkwan a ɛfata so a, wo ne wo ba no benya apɔwmuden. Nokwarem no, akwankyerɛ ahorow bi wɔ hɔ a ebetumi aboa wo ma woayɛ aduan a ɛfata wo. Ɛtɔ da bi mpo a, akwan bi wɔ hɔ a wobɛfa so ahu aduan biara dodow a ɛsɛ sɛ wudi da biara, a egyina mfe a woadi, sɛnea woyɛ nnam, ne nyinsɛn no fã a wowɔ so.Nnuan ahorow a wubedi, dodow a ɛfata, ne ɔkwan a eye sen biara a wobɛfa so anya apɔwmuden. Nanso, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa na wayɛ aduan ho nhyehyɛe a ɛfata wo. Obetumi nso asusuw w’ahiade titiriw ho (sɛ nhwɛso no, sɛ wowɔ tebea bi te sɛ Asikreyare a) na wama wo afotu a eye sen biara.

Dɛn ne aduannuru a ɛho hia sen biara wɔ nyinsɛn mu?

So wunim sɛ nea wudi na wonom no fi ase ka wo ba no akwahosan ansa na woanyinsɛn mpo? Ɛno nti na ɛsɛ sɛ yɛhwɛ yiye titiriw wɔ aduannuru ahorow bi ho no.

Folic Acid: Ade a edi kan a wobɛfa so abɔ wo ba no ho ban

Sɛ nhwɛso no, nhwehwɛmu ada no adi sɛ folic acid , vitamin B, betumi asiw ntini mu ntini mu sintɔ ahorow – te sɛ spina bifida – ano wɔ nyinsɛn no mfiase.- boa ma wosiw awo mu dɛmdi ano. Saa sintɔ ahorow yi ba ntɛm ara, ɛtɔ mmere bi a ansa na woahu mpo sɛ woanyinsɛn. Enti, ɛho hia yiye sɛ wubenya eyi a ɛdɔɔso ansa na woanyinsɛn ne adapɛn kakraa a edi kan wɔ nyinsɛn no mu (titiriw nnafua 28 a edi kan no). Folate - Eyi ne vitamin yi su a ɛwɔ abɔde mu wɔ nnuan mu - nhaban momono (spinach, kale), nnuaba, bankye, peas, lentils, ne nea ɛkeka ho Nnuruyɛfo kamfo kyerɛ sɛ fa folic acid tablets ansa na woanyinsɛn ne wo nyinsɛn nyinaa mu. Sɛ woreyɛ nhyehyɛe sɛ wobɛwo akokoaa a, hwɛ hu sɛ wubebisa wo duruyɛfo folic acid ho asɛm.

Calcium: Ma nnompe ne sẽ a ɛyɛ den

Nea edi hɔ ne calcium . Eyi nso yɛ aduannuru a ɛho hia paa. Calcium boa ma nnompe ne sẽ a ɛyɛ den wɔ wo ba no mu, na ɛboa nso ma mogya a ɛkɔ nipadua no mu, ntini, ne ntini ahorow no yɛ adwuma yiye. Esiane sɛ wo nipadua nso de calcium kɔ wo ba no mu nti, sɛ woannya nea ɛdɔɔso a, wo nnompe betumi ayɛ mmerɛw. Ɔkwan pa a wobɛfa so anya calcium ne nufusu ne nufusu mu nneɛma (yogurt, cheese). Nanso, sɛ wo ntumi nnye lactose ano anaasɛ w’ani nnye nufusu ho a, wubetumi abisa wo duruyɛfo no sɛnea wobɛnom calcium aduru bi ho. Nneɛma afoforo a ɛma wonya calcium ne nnuaba, salmon, tofu, broccoli, akutu, ne nnuaba mu anonne ne nnuan a calcium wom.

Afotu titiriw ma ɛnanom a wonni nam ne wɔn a wonni nam

Mpɛn pii no nnuruyɛfo nkamfo nkyerɛ sɛ wobɛdan akɔ vegan aduan a ɛyɛ katee so bere a woanyinsɛn, efisɛ ebetumi ayɛ den sɛ wubenya aduannuru a wuhia nyinaa. Nanso, sɛ woyɛ vegan anaa vegetarian dedaw a, wubetumi akɔ so ayɛ saa, nanso wode ahwɛyiye kɛse na ɛyɛ wo duruyɛfo akwankyerɛ ase. Ka w’aduan ho asɛm kyerɛ wo duruyɛfo. Ebetumi ayɛ den sɛ wubenya aduannuru a wuhia, titiriw protein, iron, vitamin B12 , ne vitamin D, a wunnni mpataa, nam, nufusu, kyiisi, ne nkesua. Ebia ɛho behia sɛ wudi protein pii na ebia wonom nnuru a wɔde ka wo ho.

Aduannuru afoforo a ɛho hia

Aduannuru afoforo a ɛho hia wɔ hɔ.

• Iron: Eyi ho hia na ama wɔanya hemoglobin wɔ mogya no mu. Iron a wɔhwehwɛ no kɔ soro bere a wɔyem no bere a mogya dodow kɔ soro no. Wohu wɔ nam ne mpataa (titiriw nam kɔkɔɔ), nhabannuru a ɛyɛ ahabammono tuntum (akutu, kale), ne atoko (atoko, akutu) mu.
• Iodine: Iodine ho hia paa ma akokoaa no amemene ne ne ntini mu nkɔso. Wohu wɔ ɛpo mu nnuan, nkesua, nufusu mu nneɛma, ne nkyene a wɔde iod ayɛ mu.
• Choline: 1. .Eyi nso yɛ aduannuru a ɛho hia ma akokoaa amemene nyin na ɔkae ade. Wohu wɔ nam, nkesua , ne nnuaba mu.

Ɛtɔ da bi a, ɛyɛ den sɛ yebenya saa aduannuru yi nyinaa a ɛdɔɔso afi nnuan a yedi mu. Ɛno nti na nnuruyɛfo taa kamfo kyerɛ sɛ ɛsɛ sɛ wɔnom vitamin bi ansa na wɔawo da biara no. Ebetumi aboa kɛse ma wɔakwati saa sintɔ ahorow yi. Nanso kae sɛ vitamin pill nyɛ ade a wɔde besi aduan pa ananmu.

Aduan Ho Akɔnnɔ ne Pica

Akɔnnɔ abu so kɛse wɔ nyinsɛn mu. Nnipa binom kɔn dɔ chocolate, nnuan a ɛyɛ nnuhwam, nnuaba, pickles, anaa nnuan a ɛnyɛ dɛ mpo. Nanso nnipa binom nso kɔn dɔ nneɛma a ɛnyɛ aduan te sɛ dɔte, atoko, nsõ, ne samina. Wɔfrɛ nneɛma a ɛnyɛ aduan ho akɔnnɔ yi pica. Nneɛma a ɛnyɛ aduan a wubedi no betumi ayɛ asiane ama wo ne wo ba no nyinaa. Wobetumi de ɔhaw ahorow te sɛ awuduru, aduannuru a wonnya nni, ne dwensɔtwaa a ɛsiw aba . Sɛ wo nso wowɔ saa akɔnnɔ yi a, nfɛre na ka nkyerɛ wo duruyɛfo.

Sɛ ɛnte saa a, sɛ w’ani gye nnuan a ahoɔden wom na ahoɔden wom a, mfomso biara nni ho sɛ wubedi saa akɔnnɔ ahorow no akyi. Nanso ɛsɛ sɛ wɔyɛ ɛno mpo wɔ ɔkwan a ɛfata so. Mpɛn pii no, saa akɔnnɔ yi bɛbrɛ ase bɛyɛ asram 3 wɔ wo nyinsɛn no mu.

Akyinnye biara nni ho sɛ kwati saa nnuan ne anonne yi bere a wonyinsɛn no!

Wɔ aduan a ahoɔden wom a ahoɔden wom a wubedi akyi no, ɛho hia nso sɛ wuhu nnuan ne anonne a ɛsɛ sɛ wokwati ampa bere a wonyinsɛn no . Momma yɛnhwɛ nea ɛnonom yɛ.

• Wɔmma nsa ho kwan koraa! Wɔkyerɛ sɛ nsa nyɛ nea asiane biara nni ho wɔ nyinsɛn mu, ɛmfa ho sɛnea ɛyɛ ketewaa no. Ebetumi apira akokoaa no nkɔso kɛse, titiriw amemene no nkɔso. Enti twe wo ho fi nsa ho koraa.
• Bisa wo duruyɛfo ansa na woanom vitamin anaa nhabannuru. Nneɛma bi (vitamin ahorow bi a ɛboro so, nhabannuru bi) betumi apira wo ba no nkɔso. Enti nnom biribiara a wunni oduruyɛfo afotu.
• To caffeine ano hye. Nnuruyɛfo binom ka sɛ sɛ wonom kɔfe, tii, anaa anonne a caffeine wom kuruwa biako anaa abien da biara (bɛyɛ ɔuns 6-8, anaa mililita 180-240) a, asiane biara nni ho mma wo ba. Nanso, wɔada no adi sɛ caffeine a wɔnom boro so no ma asiane a ɛwɔ hɔ sɛ obi betu nyinsɛn ne ɔhaw afoforo te sɛ awo mu duru a ɛba fam no yɛ kɛse. Enti to ano hye sɛnea wubetumi, anaa dan kɔ nnuru a caffeine nnim so. Kae sɛ caffeine nso wɔ chocolate mu.
• Hwɛ yiye wɔ nyarewa a wonya fi aduan mu ho. Listeriosis neNyarewa te sɛ toxoplasmosis betumi de akokoaa a ɔhyɛ yafunu mu no nkwa ato asiane mu, na ebetumi de akwahosan ho haw anaasɛ nyinsɛn a atu aba.
• Nneɛma a ɛsɛ sɛ woyɛ ni:
• Mma nni nam a wɔannoa no yiye, mpataa (sɛ nhwɛso no, mpataa a wɔannoa a ɛwɔ sushi mu), anaa nkesua (nkesua a wɔannoa no yiye).
• Kwati nufusu a wɔmfa pasteurized ne nufusu mu nneɛma (e.g., cheese ahorow bi a ɛyɛ mmerɛw).
• Hohoro nhabannuru ne nnuaba yiye ansa na woadi.
• Ma ntaaboo ne nnade ntetew wɔn ho mfi nam a wɔannoa ho, na hohoro ho yiye bere a wode adi dwuma awie no. Hohoro wo nsa yiye.

Sɛ wodii nnuan anaa anonne a asiane wom yi mu biara wɔ akwanhyia mu bere a wonyinsɛn no a, mma ɛnhaw wo ho pii mprempren. Kwati wɔn bere a aka no. Nanso sɛ ɛhaw wo ankasa a, wo ne wo duruyɛfo nkasa.

Dɛn na wususuw wɔ mpataa a wubedi ho? So eye wɔ nyinsɛn mu?

Mpataa ne akutu yɛ aduan a ahoɔden wom yiye a wode bɛka w’aduan ho bere a woanyinsɛn. Nneɛma a mfaso wɔ so te sɛ omega-3 srade acid wɔ mu . Eyinom ho hia paa ma akokoaa no amemene ne n’aniwa nkɔso. Protein pii nso wɔ mu na srade a ɛyɛ dɛ nso sua. Nanso, akyinnye biara nni ho sɛ mpataa ahorow bi nyɛ papa sɛ wobedi. Nea enti a ɛte saa ne sɛ wɔwɔ mercury a ɛdɔɔso yiye. Sɛ nhwɛso no, mpataa te sɛ shark, tilefish, king mackerel, tilefish, orange roughy, ne bigeye tuna. Saa mercury yi betumi apira akokoaa no amemene nkɔso.

Sɛ wudi ɛpo mu nnuan a, paw mpataa ne akutu ahorow ahorow. Fa wo ho to bɛyɛ ɔuns 12 (bɛyɛ gram 340, bɛyɛ mprenu) dapɛn biara. Mpataa a ahobammɔ wom a mercury nni mu no bi ne:

• Saamɔn
• Halmsso na ɔkyerɛwee
• Kumbalavo na ɔkyerɛwee
• Tilapia na ɛyɛ
• Mɔnkɔ
• Krak a wɔfrɛ no krak
• Nkraman a wɔfrɛ wɔn Clams

Na tuna a wɔde ahyɛ toa mu nso ɛ? Adwene ahorow a ɛsono emu biara wɔ asɛm no ho. Wubetumi adi tuna a emu yɛ hare bɛyɛ ɔuns 6 (gram 170) dapɛn biara. Nanso, tuna fitaa anaa albacore tuna mu mercury dɔɔso kakra, enti eye sɛ wobɛkwati. Amanneɛbɔ ahorow bi kyerɛ sɛ ebia mercury pii wɔ tuna a wɔde ahyɛ toa mu no mu sen sɛnea na wosusuw kan no. Enti, nyansa wom sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woasi gyinae sɛ ebia wubedi mpataa a wɔde ahyɛ toa mu bere a woanyinsɛn anaasɛ worebɔ mmɔden sɛ wubenyinsɛn no.

Sɛ wudi mpataa a wo nnamfo anaa w’abusuafo kyere (a efi atare, nsubɔnten mu) a, fa no yɛ biako (bɛyɛ ɔuns 6). Nni mpataa foforo biara saa dapɛn no, efisɛ yennim mercury dodow a ɛwɔ saa apataa no mu.

Sɛ wowɔ nsɛmmisa bi fa mpataa dodow a ɛsɛ sɛ wudi anaa mpataa ko a ɛsɛ sɛ wudi ho a, wo ne wo duruyɛfo nkasa. Saa kwan no so no wubetumi anya nsɛm no mu nsɛm pɔtee.

Yafunu a ɛyɛ yaw: Ɔkwan bɛn so na wobedi akisikuru, akisikuru, akisikuru ho dwuma?

Ɛyɛ ade a ɛfata sɛ wubenya yafunu mu yare nketenkete te sɛ eyi bere a wonyinsɛn no. Ma yɛnhwɛ nea wobetumi ayɛ wɔ ho.

Ɔhaw a ɛfa akisikuru ho

Dade a ɛwɔ vitamin ahorow a wɔde ma ansa na awo mu, nkwaadɔm mu nsakrae, ne awotwaa a ɛrenyin a ɛpia wo dwensɔtwaa no betumi ama akisikuru aba. Enti, bɔ mmɔden sɛ wode fiber pii bɛka w’aduan ho sen sɛnea na woyɛ ansa na worenyinsɛn no. Fa si w’ani so sɛ wubenya fiber bɛyɛ gram 25-30 da biara. Nnuan a eye sen biara ma eyi ne:

• Nnuaba a wɔayɛ no foforo (banana, mango, papaya, akutu) ne nhabannuru (karɔt, bankye, ahabammono) .
• Bran paanoo, aburow (oats, atoko a wɔayam), muffins
• Atoko a ɛyɛ mmerɛw te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono

Bisa wo duruyɛfo ansa na wode fiber tablets, anonne, anaa nneɛma afoforo a fiber pii wom adi dwuma. (Mfa nnuru a ɛma obi ho yɛ hyew nni dwuma gye sɛ wo duruyɛfo ka kyerɛ wo. Afei nso, mfa akutu ngo nni dwuma, efisɛ ebetumi atew aduannuru a nipadua no twetwe no so na ebetumi mpo ama awo ntɛm.)

Sɛ akisikuru yɛ ɔhaw kɛse ma wo a, ebia wo duruyɛfo bɛkyerɛw wo aduru a ɛma wo nsu a ɛyɛ mmerɛw. Sɛ wofa fiber pii a, kae sɛ anyɛ yiye koraa no wobɛnom nsu nkuruwa 8-10 da biara. Sɛ ɛnte saa a, akisikuru betumi asɛe kɛse.

Akwan pa a wobɛfa so asiw akisikuru ano no mu biako ne sɛ wobɛteɛteɛ w’apɔw mu (sɛ ɛyɛ biribi a ɛnyɛ den te sɛ nantew mpo a). Nom nsu pii da mũ no nyinaa wɔ adidi ntam. Eyi bɛma nsu no ayɛ mmerɛw na aboa ma afa wo aduan mu ntɛmntɛm. Ɛtɔ da bi a, nneɛma te sɛ tii a ɛyɛ hyew, soup, ne broth nso betumi aboa. Ɛyɛ adwene pa nso sɛ wode nnuaba a ayow bi (e.g. dates, raisins) bɛbɛn hɔ na woadi.

Gas ne ahurututu a ɛyɛ hyew

Mmea a wɔyem binom nya komayare anaa gas bere a wodi nneɛma te sɛ broccoli, spinach, cauliflower, nnuan a wɔayam, ne nnuan a ɛyɛ nnuhwam. Sɛ ɛte saa wɔ wo fam a, wubetumi akwati saa nnuan no na woadi aduan a ɛkari pɛ. Sɛ wudi nnuan nketenkete mpɛn pii da biara sen sɛ wubedi aduan kɛse nso a, ebetumi aboa. Nsã a carbon wom nso betumi de ɔhaw ahorow yi aba nnipa binom so, nanso nnipa binom ka sɛ ɛma wɔn yafunu dwo. Enti, si gyinae sɛnea ɛfata.

Akisikuru anaa Anɔpa Yare

Wɔ nnipa pii fam no, eyi si anɔpa nkutoo, nanso ebinom fam no, ebetumi atra hɔ da mũ nyinaa. Sɛ wotaa yɛ wo yaw a, di nnuan nketenkete a ɛnyɛ dɛ da mũ no nyinaa, te sɛ toast, krak, anaa aburow akutu. Nnipa binom nso nya ahotɔ fi nnuan a wɔde ginger ayɛ (te sɛ ginger tii anaa ginger biscuit) a wodi mu. Nneɛma bi a wubetumi ayɛ de aboa ma woako atia akisikuru ni:

• Mfa wo vitamin a wode ma ansa na woawo no bere a wo yafunu da mpan, na mmom fa ansa na woada a aduan a emu nyɛ duru ka ho.
• Ansa na wobɛsɔre afi mpa so anɔpa no, di krak biako anaa abien a wode sie mpa no ho.
• Hey, sum ahwiesa a ɛyɛ den.
• Nom nsu daa. Ɛtɔ da bi a nsuo a lemon kakra wom nso ye.
• Twe wo ho fi nneɛma a ɛma akisikuru yɛ kɛse te sɛ nnuan a ano yɛ den, wusiw, ne nnuhuam ho.
• Nya ahomegye pii. Akisikuru nso betumi ayɛ kɛse bere a wobrɛ kɛse no.

Enti, nneɛma bɛn na ɛsɛ sɛ yɛkae fi nea yɛaka ho asɛm no mu?

Nea wudi na wonom wɔ nyinsɛn mu no ho hia wo ne wo ba no yiye. Mmu eyi sɛ adesoa, na mmom sɛ hokwan a wode bɛma wo ba no nea eye sen biara.

• Ɛho hia kɛse sɛ wubedi nnuan a ɛyɛ papa sen sɛ wubedi pii. Fa nnuaba ahorow a ɛyɛ kɔla ahorow, nhabannuru, aburow a wɔayam, ne nnuan a protein wom ka w’aduan ho.
• Hwɛ hu sɛ wubenya aduannuru a ɛdɔɔso te sɛ folic acid, calcium, ne iron . Mma wo werɛ mmfi sɛ wobɛnom vitamin ahorow a wo duruyɛfo de ma wo ansa na woawo no.
• Twe wo ho fi nneɛma a asiane wom te sɛ nsa, sigaretnom, mpataa ahorow bi, ne nnuan a wɔannoa no yiye ho.
• Sɛ wopɛ sɛ wudidi a, di biribi a ahoɔden wom. Nanso sɛ w’ani gye nneɛma a ɛnyɛ aduan ho (pica) a, ka kyerɛ wo duruyɛfo .
• Aduru a ɛnyɛ den wɔ hɔ a wɔde sa nneɛma te sɛ akisikuru, akisikuru, ne akisikuru. Sɔ hwɛ, nanso sɛ emu yɛ den a, ka kyerɛ wo duruyɛfo .
• Nea ɛho hia paa ne sɛ, sɛ wowɔ nsɛmmisa anaa adwenem naayɛ bi a, wo ne wo duruyɛfo nkasa. Ebia nea wubehu wɔ intanɛt so no nyɛ nea ɛfata wo bere nyinaa. Ɔno na obetumi akyerɛ wo nea eye ma wo ne wo ba no pɛpɛɛpɛ.

Enti, yɛwɔ anidaso sɛ saa afotu a ɛbɛma woakɔ so anya anigye na woanya apɔwmuden wɔ saa bere yi mu yi bɛboa wo! Yɛpɛ sɛ wo ne wo ba a ɔhyɛ yafunu mu no nya nkɔso!

` Nyinsɛn aduan, nyinsɛn mu aduannuru, aduan a wɔde ma wɔ nyinsɛn mu, folic acid, calcium, nyinsɛn vitamins, Nyinsɛn Aduan