So worehwɛ akokoaa kwan? Momma yensua saa nneɛma yi fa aduan ho wɔ nyinsɛn mu! (Nyinsɛn mu Aduandi) .

Sɛ worehwɛ kwan sɛ wobɛba w’abusua muni foforo nnansa yi a, nea edi kan koraa no, yɛma wo akwaaba! Eyi yɛ bere titiriw paa. Enti, wɔ saa bere titiriw yi mu no, ɛsɛ sɛ wohwɛ w’akwahosan ne wo ba ketewa a ɔwɔ w’awotwaa mu no nso yiye. Wɔn mu no, aduan ne anonne ho hia paa. Nnipa pii susuw sɛ sɛ wunyinsɛn a , ɛsɛ sɛ wudi nnipa baanu. Nanso nea ɛho hia ankasa ne sɛ ɛnyɛ sɛ wubedidi pii, na mmom sɛ wubedi nneɛma pa a ahoɔden wom yiye. Momma yɛnka saa asɛm no ho asɛm nnɛ, ɛyɛ?

So ɛsɛ sɛ wudi pii bere a woanyinsɛn no? Ɛsɛ sɛ wudi dodow ahe?

Yɛn maamenom ne yɛn nananom taa ka sɛ, "Afei ɛsɛ sɛ yedi nnipa baanu." Nokware bi wɔ saa asɛm no mu, nanso yenhia aduan pii sɛnea yesusuw no. Sɛ woso akokoaa biako a, nea wuhia ara ne calories 340 kosi 450 foforo da biara. Nanso ɛnyɛ nyinsɛn no mfiase, na mmom akyiri yi bere a akokoaa no nyin ntɛmntɛm no.

Susuw ho hwɛ, calories dodow yi nyɛ ade kɛse saa. Aburow kuruwa biako ne nufusu kuruwa biako anɔpa bɛma wɔanya saa dodow no ntɛm. Nea ɛho hia ne sɛ, saa calories a ɛboro so a wudi yi fi nnuan a ahoɔden wom a ɛbɛboa wo ba no ma wanyin na n’amemene anyin. Mfaso biara nni calories a hwee nni mu kɛkɛ.

Dɛn ne aduannuru a ɛho hia sen biara wɔ saa bere yi mu?

Ɛsɛ sɛ protein, carbohydrates, srade, vitamin, mineral, ne nsu pii ka aduan a ahoɔden wom ho. Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa na woayɛ aduan ho nhyehyɛe a ɛfata wo, efisɛ ebia ɛsono obiara ahiade.

Nanso mpɛn pii no, aduannuru kakraa bi wɔ hɔ a ɛho hia obiara wɔ saa bere yi mu.

Dɛn ne folic acid? Dɛn nti na ɛho hia?

Ebia woate aduannuru bi a wɔfrɛ no folic acid ho asɛm fi bere a wudii kan susuw ho sɛ wobɛwo akokoaa. Ɛyɛ vitamin B a ɛwɔ nipadua no mu. Ɛboa ma wosiw ntini mu ntini mu sintɔ ahorow , te sɛ spina bifida, a ebetumi aba wɔ akokoaa nyin mfiase no ano. Ɛno nti na ɛho hia kɛse sɛ wubenya folic acid a ɛdɔɔso ansa na woanyinsɛn ne adapɛn kakraa a edi kan wɔ nyinsɛn no mu no.

Wohu folate fi awosu mu wɔ nhaban momono (titiriw ahabammono tuntum), nnuaba, atoko, chickpeas, ne bankye a ɛyɛ ahabammono mu. Nanso mpɛn pii no nnuruyɛfo kamfo kyerɛ sɛ mmea a wɔrebɔ mmɔden sɛ wobenyinsɛn ne wɔn nyinsɛn nyinaa mu (titiriw nnafua 28 a edi kan no) nom folic acid nnuru. Enti, so ɛyɛ papa sɛ wubebisa wo duruyɛfo no eyi ho asɛm?

Mfaso a ɛwɔ Calcium so

Yenim sɛnea calcium ho hia na ama yɛn nnompe ne yɛn sẽ ayɛ den. NeCalcium nso boa ma mogya a ɛkɔ nipadua no mu , ntini ahorow, ne ntini ahorow no yɛ adwuma yiye. Nufusu ne nufusu mu nnuan ne calcium fibea a eye sen biara.

Nnipa binom nya yafunu mu haw bere a wɔnom nufusu a wɔfrɛ no lactose a wontumi nnye ntom no . Anaasɛ, sɛ w’ani nnye nufusu ho a, bisa wo duruyɛfo no calcium a wɔde ma ho asɛm. Wohu calcium nso wɔ mpataa nketewa a wɔn abon (sɛ nhwɛso no, halibut, sardines), tofu, broccoli, spinach, ne nnuaba anonne ne nnuan a calcium ahyɛ mu ma mu.

So woyɛ obi a wodi afifide/wegan?

Mpɛn pii no nnuruyɛfo nkamfo nkyerɛ sɛ wofi ase nni vegan aduan foforo bere a wonyinsɛn no. Nanso, sɛ woredi afifide anaa vegan aduan akyi dedaw a, wubetumi akɔ so ayɛ saa denam ahwɛyiye so. Nanso, akyinnye biara nni ho sɛ ɛsɛ sɛ wobɔ wo duruyɛfo amanneɛ.

Ebetumi ayɛ den kakra sɛ wubenya aduannuru a wuhia a wunnni mpataa, nam, nkokɔnam, ne nufusu, kyiisi, ne nkesua nso. Ebia wubehia protein foforo na ebia ebehia sɛ wonom vitamin B12 ne vitamin D a wɔde ma.

Aduannuru foforo a ɛho hia bɛn na ɛwɔ hɔ?

Wɔ saa aduannuru yi akyi no, iron (a wohu wɔ nam, nhabannuru a ɛyɛ ahabammono tuntum, ne nnuaba mu), iodine (a wohu wɔ ɛpo mu nnuan, nkesua, ne nufusu mu), ne choline (a wohu wɔ nam, nkesua, ne nnuaba mu) nso ho hia yiye wɔ saa bere yi mu. Ɛtɔ mmere bi a, ɛyɛ den sɛ yebenya eyinom nyinaa a ɛdɔɔso afi nnuan a yɛn nkutoo yedi no mu. Ɛno nti na nnuruyɛfo taa kamfo kyerɛ sɛ wɔmfa vitamin titiriw bi a wɔde di dwuma ansa na wɔawo no da biara da no.

"Kae sɛ aduan biara a wudi no nya wo ba no nkɔso a ɛfata so nkɛntɛnso. Ɛno nti na ɛho hia kɛse sɛ wudi aduan a ɛkari pɛ na ahoɔden wom no."

So ɛyɛ ade a ɛfata sɛ wubenya aduan ho akɔnnɔ?

Ɛtaa ba sɛ wubenya aduan ho akɔnnɔ bere a wonyinsɛn no. Yɛn maamenom frɛ wɔn "aduan ho akɔnnɔ." Nnipa binom kɔn dɔ chocolate, nnuan a ɛyɛ nnuhwam , nnuaba, anaa mpo awerɛkyekye nnuan. Nanso ebia nnipa binom kɔn dɔ nneɛma a ɛnyɛ aduan te sɛ dɔte anaa atoko a wɔayam nso. Wɔfrɛ eyi pica .

Nneɛma a ɛnyɛ aduan a wubedi no yɛ asiane kɛse ma wo ne wo ba no. Sɛ wo nso w’ani bere nneɛma a ɛyɛ nwonwa a, nfɛre na ka ho asɛm nkyerɛ wo duruyɛfo.

Sɛ ɛnte saa a, sɛ w’ani bere nnuan a ahoɔden wom na ahoɔden wom a, enhia sɛ wudi saa akɔnnɔ no so. Mpɛn pii no, saa akɔnnɔ yi bɛbrɛ ase bɛyɛ asram 3 wɔ wo nyinsɛn no mu.

Nnuan ne anonne bɛn na ɛsɛ sɛ wokwati ampa bere a woanyinsɛn no?

Wɔ nnuan pa a ahoɔden wom a wubedi akyi no, nneɛma bi nso wɔ hɔ a ɛsɛ sɛ wokwati sɛ wubedi na wonom wɔ saa bere yi mu. Ɛho hia yiye sɛ wobɛma w’ani aku wɔn nso ho.

• Nsã : Ɛnsɛ sɛ wɔnom nsa koraa wɔ nyinsɛn mu. Wommu nneɛma nketenkete mpo sɛ ɛyɛ nea asiane biara nni ho. Enti twe wo ho fi nsa ho koraa.
• Vitamins ne Nnuru a Wɔde Yɛ Nnuadewa: Nnom vitamin anaa nhabannuru biara a wonkɔ oduruyɛfo nkyɛn. Nneɛma bi betumi apira akokoaa a ɔhyɛ yafunu mu no.
• Caffeine: Ɛyɛ papa sɛ wobɛtwe wo ho afi caffeine (kɔfe, tii, anonne a ɛyɛ dɛ bi) ho sɛnea wubetumi biara. Nanso nnuruyɛfo dodow no ara ka sɛ sɛ wonom kɔfe anaa tii kuruwa biako anaa abien (ɔuns 6-8) da biara a, ɛrempira wo ba no kɛse. Nanso, sɛ obi di caffeine pii a, ebetumi ama asiane a ɛwɔ hɔ sɛ obetu nyinsɛn ne ɔhaw afoforo ayɛ kɛse . Enti tow nea wonom ano hye, anaa dan kɔ anonne a caffeine nnim so.
• Nyarewa a wonya fi aduan mu: Nyarewa te sɛ Listeriosis ne Toxoplasmosis betumi de akokoaa no nkwa ato asiane mu, na ɛde akwahosan ho haw anaa nyinsɛn a watu aba. Enti,
• Nni nam, mpataa, anaa nkesua a wɔannoa no yiye .
• Kwati nufusu a wɔmfa pasteurized ne nufusu mu nneɛma (cheese ahorow bi).
• Hohoro nhabannuru ne nnuaba yiye ansa na woadi.
• Mfa nnade anaa twitwa nnua a aka nam a wɔannoa no ntwitwa nnuan a wɔanoa.

Sɛ woadi nnuan ne anonne a asiane wom saa dedaw a wunnim a, mma ɛnhaw wo ho pii mprempren. Kwati wɔn bere a aka no. Sɛ w’adwene mu yɛ wo naa kɛse a, wo ne wo duruyɛfo nkasa.

So eye sɛ wubedi mpataa? Mpataa bɛn na ɛsɛ sɛ wudi?

Mpataa ne akutu yɛ ade a ɛma apɔwmuden kɛse a wode ka w’aduan ho bere a woanyinsɛn efisɛ omega-3 srade wom . Protein pii nso wɔ mu na srade a ɛyɛ dɛ nso sua.

Nanso, mpataa ahorow bi wɔ mercury pii . Sɛ nhwɛso no, akraman, nkrante, king mackerel, tilefish, orange roughy, ne bigeye tuna. Saa mercury yi betumi apira akokoaa a ɔwɔ awotwaa mu amemene mu nkɔso.

Enti sɛ wudi ɛpo mu nnuan a, paw mpataa ne akutu ahorow ahorow. Na to nea wudi no ano hye ma ɛnyɛ ounces 12 (bɛyɛ gram 340) dapɛn biara. Ɛno bɛyɛ sɛ aduan abien. Mpataa bi a mercury nni mu pii na asiane biara nni ho sɛ wobedi ni:

• Mpataa a wɔfrɛ no catfish
• Pollock na ɔkyerɛwee
• Nkraman a wɔfrɛ wɔn Clams
• Tilapia na ɛyɛ
• Saamɔn
• Mɔnkɔ

Na tuna a wɔde ahyɛ toa mu nso ɛ? Adwene ahorow a ɛsono emu biara wɔ asɛm no ho. Amanneɛbɔ ahorow bi kyerɛ sɛ ebia mercury pii wɔ tuna a wɔde ahyɛ ahina mu mu sen sɛnea na wosusuw kan no, enti ɛbɛyɛ papa sɛ wobɛtew tuna a wɔde ahyɛ ahina mu a wubedi so bere a woanyinsɛn anaasɛ worebɔ mmɔden sɛ wubenyinsɛn no.

Sɛ wo nnamfo anaa w’abusuafo di mpataa a woyi wɔ asubɔnten anaa ɔtare bi mu a, di aduan biako pɛ na kwati sɛ wubedi mpataa afoforo saa dapɛn no. Efisɛ yennim mercury dodow a ɛwɔ saa apataa no mu.

Sɛ wowɔ nsɛmmisa foforo bi fa mpataa a wubedi ho a, wo ne wo duruyɛfo nkasa.

Dɛn na woyɛ ma nneɛma te sɛ yafunu a ɛyɛ wo yaw, yafunu a ɛyɛ wo yaw, ne akisikuru?

Ɛyɛ ade a ɛfata sɛ wubenya ɔhaw nketenkete te sɛ eyinom wɔ nyinsɛn mu. Mma ɛnhaw wo, nneɛma bi wɔ hɔ a wubetumi ayɛ wɔ ho.

Ano aduru a Wɔde Ma Akisikuru

Akisikuru betumi aba bere a wɔyem esiane dade a ɛwɔ vitamin ahorow a wɔde ma ansa na wɔawo mu, ne nneɛma afoforo nti. Enti bɔ mmɔden sɛ wubedi nnuan a ahoɔdennuru wom pii sen sɛnea na wudi ansa na worenyinsɛn. Fa si w’ani so sɛ wubenya fiber bɛyɛ gram 20-30 da biara. Nneɛma a eye sen biara a wobetumi anya fiber ne:

• Nnuaba ne nhabannuru a wɔayɛ no foforo
• Bran paanoo, aburow, muffins

Bisa wo duruyɛfo ansa na wode nnuru a ɛma ahoɔdennuru, anonne, anaa nneɛma afoforo a ahoɔdennuru pii wom adi dwuma a wunni aduruyɛfo afotu. Mfa nnuru a wɔde kum akisikuru nni dwuma gye sɛ wo duruyɛfo ka kyerɛ wo. Nneɛma te sɛ castor oil nso nyɛ papa, efisɛ ebetumi atew aduannuru a nipadua no twetwe no so.

Sɛ akisikuru yɛ ɔhaw a, ebia wo duruyɛfo bɛkyerɛw wo aduru a ɛma wo nsu a ɛyɛ mmerɛw. Hwɛ hu sɛ wobɛnom nsu pii bere a woma fiber a wudi no kɔ soro no, anyɛ saa a, akisikuru betumi asɛe kɛse.

Akwan a eye sen biara a wobɛfa so asiw akisikuru ano no mu biako ne sɛ wobɛteɛteɛ w’apɔw mu. Nom nsu pii da mũ no nyinaa wɔ adidi ntam. Eyi ma nsu no yɛ mmerɛw na ɛboa ma ɛfa aduan mu ntɛmntɛm. Ɛtɔ mmere bi a tii a ɛyɛ hyew, soup, anaa broth a wɔnom nso betumi aboa. Afei nso, fa nnuaba a ayow hyɛ wo nsam.

Dɛn na woyɛ na ama gas a ɛwɔ wo yafunu mu no so atew?

Mmea a wɔyem binom nya komayare na wɔn ho popo bere a wɔadi broccoli, spinach, cauliflower, ne nnuan a wɔayam awie no. Sɛ ɛba wo so saa a, kwati saa nnuan no na yɛ nhyehyɛe sɛ wubedi aduan a ɛkari pɛ. Nsã a carbon wom nso betumi ama ebinom anya gas na wɔn ho ayɛ wɔn hyew. Nanso wɔ afoforo fam no, wɔkyerɛ sɛ ɛma aduan mu nneɛma dwo. Enti paw nea ɛfata wo.

Akisikuru a ɛma obi ho dwiriw no

Anɔpa yare taa ba anɔpa, nanso ebetumi aba bere biara wɔ da no mu. Sɛ wotaa te nka sɛ wo ho ayɛ wo yaw a, di nnuan nketenkete a ɛnyɛ den, a srade nnim (sɛ nhwɛso no, toast, krak) da mũ no nyinaa. Nnipa binom nya ahotɔ bere a wodi nnuan ne anonne a ginger wom. Sɔ nneɛma yi hwɛ na aboa wɔ akisikuru ho:

• Mfa wo vitamin a wode ma ansa na woawo no bere a wo yafunu da mpan, fa ka aduan ho anadwo ne ansa na woada.
• Sɛ wosɔre anɔpa a, di aduan ketewaa bi (e.g. krak) ansa na woasɔre.
• Susuw ahwiesa a ɛyɛ den a wotumi we.

Ne tiaatwa mu no, nneɛma a ɛsɛ sɛ wokae (Take-Home Message) .

Okay, enti mewɔ anidaso sɛ nea yɛaka ho asɛm no ayɛ nea ntease wom kɛse ama wo. Sɛ yɛbɛka no tiawa a, w’aduan a wobɛhwɛ so yiye bere a woanyinsɛn no ho hia wo ne wo ba no yiye.

• Ɛnyɛ adidi pii ho asɛm, ɛyɛ nneɛma a ahoɔden wom a wubedi wɔ ɔkwan pa so.
• Hwɛ hu sɛ wubenya aduannuru a ɛho hia te sɛ folic acid, calcium, ne iron . Wo ne wo duruyɛfo nkasa mfa nnuru a wɔde ka aduan ho a wobɛnom ho sɛ ɛho hia a.
• Kwati nneɛma te sɛ nsa, nnuan a wɔannoa yiye, ne mpataa a mercury pii wom koraa .
• To caffeine ano hye.
• Sɛ wunya ɔhaw nketenkete te sɛ yafunu a ɛyɛ wo yaw anaa akisikuru a, mma wo ho nnpopo na yɛ nneɛma a ɛfata.
• Wo ne wo duruyɛfo nkasa bere nyinaa na nya afotu a eye ma wo.

Yɛpɛ sɛ wunya nyinsɛn a ahoɔden wom, anigye ne akokoaa a ɔwɔ apɔwmuden!

` Nyinsɛn mu aduannuru, nyinsɛn aduan, aduan bere a nyinsɛn, folic acid, calcium bere a nyinsɛn, nnuan a ɛsɛ sɛ wɔkwati bere a nyinsɛn, Nyinsɛn Aduandi Sinhala