Ɔkwan bɛn so na wobɛma mmofra ani agye wɔ nnuan a ne bo nyɛ den a ahoɔden wom ho? (Nnuan a Ɛma Mmofra a Ɛma Apɔwmuden a Ne Bo Baaba)

Sɛ́ ɛna anaa agya no, nsɛnnennen akɛse a wuhyia no mu biako ne sɛ wode nnuan pa a ahoɔden wom bɛma wo mma, wɔ sikasɛm nhyehyɛe mpo mu. Ɛtɔ da bi a, wubisa sɛ, ‘Mɛyɛ dɛn atumi ama mmofra nkumaa yi aduan pa na wɔama wɔn aduan, bere a mɛtew ɛka so nso?’ Ɛyɛ asɛnnennen ankasa. Nanso mma ɛnhaw wo, ɛnnɛ yɛbɛka eyi ano aduru a ɛnyɛ den bi ho asɛm. Sɛ wudi saa afotu yi akyi a, wubetumi ama wo ba no ani agye denam nnuan a ahoɔden wom a ne bo nyɛ den a wode bɛma no no so.

So ɛsɛ sɛ yɛkyerɛkyerɛ wo ba no ma otie ne nipadua?

Nea edi kan no, ma yɛnhwɛ sɛnea yebetumi aboa yɛn mma ma wɔahu nea wɔn nipadua reka akyerɛ wɔn. Eyi yɛ ade a ɛho hia paa. Sɛ yɛbɛka no tiawa a, ɛfa sɛ wobɛkyerɛkyerɛ wɔn ma wɔn ankasa ate ase sɛ ebia ɔkɔm de wɔn anaasɛ wɔn amee .

Susuw ho hwɛ, sɛ wokyerɛkyerɛ abofra bi saa su yi fi ne mmofraase a, ebetumi asiw no kwan sɛ ɔrennidi mmoroso anaasɛ ɔkɔm de no bere a wanyin no. Ebetumi aboa kɛse nso wɔ mu duru a ɛfata a wobɛkɔ so akura mu no mu.

Woyɛ dɛn yɛ eyi?

• Wo ne wo ba nkasa: Sɛ wo ba tena ase didi, anaa obisa aduan a, wubetumi abisa sɛ, "So ɔkɔm de wo ba ampa? So dede bi wɔ wɔn yafunu mu? Anaasɛ wɔn ti yɛ wɔn yaw?" Ɛtɔ mmere bi a, mmofra nkumaa tumi nya tiyɛ bere a ɔkɔm de wɔn, anaasɛ wɔn ho betumi ayɛ wɔn yaw kakra. Eyinom ne nsɛnkyerɛnne a wɔn nipadua no de rema wɔn.
• Kyerɛkyerɛ wo ba no ɔkɔm ho sɛnkyerɛnne: Kyerɛkyerɛ wo ba no sɛ nneɛma te sɛ ‘ɔyɛ a ɛrebɔ’, yafunu a ɛrebɔ, ɛtɔ mmere bi a ɔbrɛ kakra, ɔyɛ mmerɛw, ne ɔhaw a ɛne sɛ ɔde n’adwene besi biribi so no betumi ayɛ ɔkɔm ho sɛnkyerɛnne. Bisa kɛkɛ sɛ, "So wo yafunu yɛ dede kakra bere a ɔkɔm de wo, ɔba?"
• Nsɛnkyerɛnne a ɛkyerɛ sɛ obi ayɛ ma nso ho hia: Saa ara na atenka a ɛne sɛ ‘ɛdɔɔso mprempren’ no nso ho hia. Kyerɛkyerɛ wo ba no sɛ, sɛ ɔmene kakra a, ɔte nka sɛ ontumi nnidi bio. Mmofra binom bɔ mmɔden sɛ wobedi biribiara a ɛwɔ wɔn prɛte so bere a wɔn amee mpo, anaasɛ yɛhyɛ wɔn ma wodi. Mma nhyɛ wɔn. ‘So wo babarima/wo babea te nka sɛ ayɛ ma mprempren?’ Fi ɔdɔ mu bisa wɔn sɛ, ‘So baabi wɔ mo yafunu mu a wubenya aduan pii?’
• Tie wo ba: Ade a ɛho hia sen biara ne sɛ wubetie wo ba no, sɛ́ ebia ɔka sɛ, "Ɔkɔm de me" anaasɛ "Madi nea ɛdɔɔso." Mma nhyɛ wɔn mma wonnidi. Kyerɛkyerɛ wɔn ma wɔmfa wɔn ho nto wɔn nipadua mu. Eyi bɛboa wɔn ma wɔasua sɛnea wɔde wɔn ho bɛto wɔn nipadua mu nsɛnkyerɛnne so.

Kae sɛ eyi rensi da koro pɛ. Bere kɔ so no, wo ba no besua sɛnea obehu nea ne nipadua reka akyerɛ no. Nya abotare.

Momma yɛmfa nyɛ yɛn su sɛ yɛde nnuan ne nnuan nketenkete bɛma wɔ bere ano.

Ade a ɛto so abien a ɛho hia ne sɛ wobɛma mmofra nnuan atitiriw abiɛsa wɔ mmere a wɔtaa di mu, na wode nnuan nketenkete biako anaa abien wɔ ntam . Eyi ma abofra no nipadua nya aduannuru a ehia, na ɛma wonya ahoɔden de tu mmirika di akɔneaba, di agoru, na wosua ade da mũ nyinaa.

Dɛn nti na ɛho hia sɛ wɔma wɔn aduan saa bere yi?

Susuw ho hwɛ, yɛn mmofra nkumaa te sɛ mfiri a wɔde tu mmirika, ɛnte saa? Wohia ahoɔden bere nyinaa. Sɛ wɔanni biribi nnɔnhwerew 3-4 biara a, wɔbrɛ ntɛmntɛm yiye, ɔkɔm de wɔn na wɔbɔ mmɔden sɛ wobedi pii wɔ adidi a edi hɔ no mu. Afei ɛtɔ mmere bi a wodi pii sen sɛnea ɛsɛ sɛ wodi, na ɛno betumi ama wɔn yafunu ayɛ wɔn yaw na wɔn ho ayɛ wɔn yaw.

Afei nso, sɛ wɔma abofra aduan wɔ bere a ɛfata mu a, ɛboa ma asikre dodow a ɛwɔ ne mogya mu no kɔ so tra hɔ. Eyi ho hia yiye ma wɔn amemene no dwumadi, adwene a wɔde si biribi so, adesua, ne agodie. Asikre dodow a ɛsakra mpofirim wɔ mogya mu nso betumi aka wɔn adwene.

Nhyehyɛe a wɔayɛ ho nhwɛso ni:

Eyi yɛ nhwɛso ara kwa, wubetumi ayɛ nsakrae wɔ wo da biara da fie nnwuma ne wo ba sukuu nhyehyɛe mu.

• Anɔpaduan: 7.30am - 8.30am (ɛgyina bere a sukuu fi ase so)
• Awia aduane: Wɔ anɔpa 10.30 - 11.30 ntam (egyina sukuu no ntam kwan so)
• *Hyɛ no nsow:* Ebia sukuu ahorow bi de awia aduan bɛma akyiri sen eyi. Sɛ nsonsonoe a ɛda anɔpaduan ne awia aduan ntam boro nnɔnhwerew 4 a, ebia wɔbɛma wo kwan ma wode biribi akɔ anɔpa, te sɛ nnuaba ketewaa bi anaa yogurt.
• Awia aduan: Wɔ awia 2.30 - 3.30 ntam (bere a wufi sukuu ba fie) .
• Anwummere aduan: Wɔ 6:00 - 7:00 PM ntam (Sɛ wodi anwummere aduan ntɛm kakra a, ɛyɛ mmerɛw ma mmofra nkumaa sɛ wɔbɛyam)

Afei hwɛ, wɔ nhyehyɛe yi mu no, wɔde awia aduan no ma de siw nsonsonoe kɛse a ɛda awia ne anwummere aduan ntam no ano. Eyi remma ɔkɔm de abofra no dodo wɔ anwummere aduan bere mu na ɛbɛboa ma wadi adidi boro so a ɛho nhia so.

Ade a ɛho hia sen biara ne sɛ wobɛhwɛ ahu sɛ wo ba no bɛnom nsu pii wɔ adidi ntam. Ɛtɔ da a, mmofra tumi te nka sɛ ɔkɔm de wɔn bere mpo a sukɔm de wɔn. Enti kae wɔn sɛ wɔnnom nsu daa.

Momma yɛnpaw nnuan a ne bo nyɛ den nanso ahoɔdennuru ne protein pii wom.

Ade a ɛto so abiɛsa na mfaso wɔ so sen biara ne sɛ yɛbɛpaw nnuan a yɛde ma yɛn mma, titiriw nnuan a wɔde di agoru a ahoɔdennuru ne protein pii wom . Ɛnyɛ sɛ saa nnuan yi hyɛ abofra no yafunu ma ntɛmntɛm nko, na mmom ɛma ɔma ɛyɛ ma bere tenten nso.

Dɛn nti na fiber ne protein ye saa?

Sɛ yɛbɛka no tiawa a, egye bere kakra ansa na nipadua no atumi ayam saa aduannuru abien yi. Ɛno kyerɛ sɛ, esiane sɛ saa aduan yi tra akokoaa no yafunu mu kyɛ nti, ɔkɔm renne no ntɛm saa bio. Ɛno nso bɛtew mpɛn dodow a ɔka sɛ, "Maame, ɔkɔm de me," ɛnte saa? Fiber nso boa ma wosiw akisikuru ano, na protein boa nipadua no ma enyin na ɛhyɛ ntini ahorow den.

Ɛhe na wubehu saa nhama yi?

• Nnuaba: Nnuaba biara ye ma fiber, te sɛ banana, mango, papaya, guavas, oranges, tangerines, pineapples, guavas, ne watermelons. Ɛyɛ papa mpo sɛ wode nnuaba a wobetumi adi ne nea wɔahohoro no yiye (a wɔahohoro no yiye), efisɛ nhama no mu na fiber pii wom.
• Atosodeɛ:Nnuadewa nyinaa wɔ fiber, te sɛ karɔt, bankye, kabege, akutu, beet, turnip, akutu, ne okra. Nnuadewa a starch wom te sɛ ɛmo ne ɛmo nso ye, nanso ma ɛnkari pɛ ne nhaban momono ne nhabannuru afoforo.
• Aburow a Wɔayam: Aburow a ɛyɛ bruu, buckwheat, oats, atta esiam, atoko, ne nea ɛkeka ho Sɛ worepaw paanoo a, paw paanoo a wɔde aburow ayɛ.

Nnuan bɛn na protein pii wom?

• Atoko te sɛ atoko, chickpeas, green beans, ne peas: Eyinom yɛ protein fibea akɛse a ɛho hia wɔ yɛn afie mu na yebetumi atɔ a ne bo nyɛ den. Noa wɔn, yɛ gravy, yɛ vadas, na fa ka aduan biara ho.
• Cheese, nufusu, yogurt, nufusu a wɔayam: Eyinom ma wonya calcium ne protein pa nso. Paw yogurt a asikre kakraa bi na ɛwom.
• Mpataa, nam, akokɔ, mpataa a ayow: Twitwa mu nketenkete a ɛnyɛ den sɛ mmofra bɛyam, na noa no yiye. Ɛyɛ papa sɛ wode ngo kakraa bi na ɛnoa wɔn.
• Nkwaa: Nkwaa biako da biara yɛ protein ne aduannuru fibea kɛse. Wubetumi de anoa, ayɛ no omelet, anaasɛ wode nhabannuru afra.
• Nuts ne Peanut Butter: Nneɛma te sɛ cashews, peanuts, ne almonds. Nanso esiane sɛ nnuaba a ɛyɛ mũ betumi amene mmofra a wonnii mfe 5 nti, fa ma no sɛ powder anaasɛ sɛ nea wɔde petepete so te sɛ peanut butter (gye sɛ abofra no ho yɛ no hyew).

Afotu a ɛbɛma woapaw aduan pa a wode bɛyɛ wo sikasɛm nhyehyɛe

Seesei ebia woresusuw ho sɛ, ‘Ɛhe na menya sika a mede bɛtɔ eyinom nyinaa?’ Ɛyɛ nokware, ɛyɛ den sɛ wobɛtɔ nneɛma da biara da. Nanso sɛ wususuw ho a, akwan bi wɔ hɔ a wobɛfa so ama wo ba no aduannuru yi a ne bo nyɛ den.

• Aduan a ɛwɔ nkuku mu no bo sua sen aduan a ɛwɔ frigye mu: Mpɛn pii no, nnuan a ɛyɛ nwunu a wɔakyekyere, a wɔadi kan ahyɛ mu (`Dry Rations`) bo yɛ mmerɛw sen nneɛma a ɛyɛ foforo a ɛsɛ sɛ wɔde gu frigye mu. Sɛ nhwɛso no, akutu packet biako, atoko kilo biako, aburow kilo biako.
• Fa nea wowɔ wɔ fie no di dwuma: So wowɔ paanoo? Afei fa atoko a wɔayam no di dwuma. So wowɔ aburow a aka? Fa akutu sambol ne ɛmo yɛ aburow bɔɔl ketewaa bi. Sɛ wowɔ peanut butter a, fa banana ka ho. Sɛ wususuw ho a, wubetumi de nneɛma a wowɔ wɔ fie no ayɛ aduan a ɛyɛ nwonwa a ahoɔden wom.
• Nnuaba ne nhabannuru a ne bo nyɛ den wɔ hɔ afe mũ no nyinaa: Wɔtaa nya banana, papaya, mango (wɔ bere mu), karɔt, bankye, akutu, ne okra a ne bo yɛ den afe mũ no nyinaa. Fa wɔn di dwuma. Wubetumi anya wɔn a ne bo nyɛ den mpo sɛ wokɔ gua so dapɛn biara a.
• Nnuaba ne nhabannuru a wɔahyɛ no nwini anaa nea wɔde ahyɛ toa mu nso yɛ akwan pa a wubetumi apaw: Ɛtɔ mmere bi a, sɛ nnuaba ne nhabannuru a wɔayɛ no foforo ho yɛ na a, ɛyɛ papa sɛ wode mpataa a wɔde ahyɛ toa mu, peas a wɔde ahyɛ toa mu, anaa nhabannuru a wɔahyɛ no nwini (aduru pa) bedi dwuma. Nanso sɛ wode nnuan a wɔde ahyɛ toa mu rema a, ma w’adwene nkɔ nkyene (sodium) a ɛwɔ mu no so. Sɛ́ anka wode nnuaba a wɔde ahyɛ toa mu a asikre aka ho no, paw nea ɛwɔ wɔn ankasa nsu mu no.
• Aduan a ɛnyɛ den sɛ wode bɛkɔ akwantu mu:Nneɛma te sɛ popcorn packet, murukku bi a wɔayɛ wɔ fie, chickpeas a wɔanoa wɔ adaka ketewa bi mu, crackers a wɔde peanut butter ayɛ, ne banana yɛ mmerɛw sɛ wode bɛkɔ akwantu bi mu, na eye nso sɛ wode bɛma wo ba bere a ɔkɔm de no no.

Nea ɛho hia: Sɛ wode nnuan foforo rema mmofra a, mma wɔn pii prɛko pɛ. Ma wɔn kakra bere biara na hwɛ sɛ wɔn ani gye ho anaasɛ wɔn ho nyɛ wɔn den wɔ ho. Mma nnyae aduan bi esiane sɛ wɔn ani nnye ho nti, san sɔ hwɛ bio nna kakraa bi akyi wɔ ɔkwan foforo so.

Enti, momma yɛnkae yɛn ho kɛkɛ wɔ nea yɛkaa ho asɛm no ho bio? (Nkrasɛm a Wɔde Kɔ Fie)

Enti, yɛn ɛnanom ne yɛn agyanom adɔfo, ebia mote ase mprempren, ɛnte saa? Ɛnyɛ den saa sɛ yɛbɛma yɛn mma nnuan a ahoɔden wom, a ɛhyɛ ma, a ɛho ka sua mpo.

• Nea edi kan no, kyerɛkyerɛ wo ba no ma ontie ne nipadua. Boa no ma ɔnte ase bere a ɔkɔm de no anaasɛ ɔmene no.
• Nea ɛto so abien no, ma wɔn nnuan ne nnuan nketenkete wɔ bere a ɛfata mu. Eyi bɛboa wɔn ma wɔanya ahoɔden da mũ no nyinaa.
• Nea ɛto so abiɛsa no, paw nnuan a ahoɔdennuru ne protein pii wom, na ne bo nso nyɛ den. Fa nnuaba, nhabannuru, aburow, atoko, ne nkesua ka w’aduan ho daa.
• Afei nso, yɛ adebɔ ho adwuma! Bɔ mmɔden sɛ wode nneɛma a wowɔ wɔ fie bɛyɛ nnuan a ɛyɛ dɛ na ahoɔden wom. Ma wo ba no mmoa wɔ nnwuma nketenkete te sɛ aduan a ɔpaw ne ne siesie mu. Saa kwan no so no, wɔn ani begye ho sɛ wobedi pii.

Mma wo werɛ mmfi: Ɛsono abofra biara. Ebia nea abofra biako ani gye ho no nyɛ nea abofra foforo mpɛ. Nea ɛho hia paa ne sɛ wode boasetɔ ne ɔdɔ bɛboa wɔn ma wɔanya adidi su pa. Ɛnsɛ sɛ wo nkutoo fa akwantu yi mu, na sɛ ɛho hia a, wubetumi nso ahwehwɛ afotu afi aduan ho ɔbenfo anaa w’abusua oduruyɛfo hɔ.

Ɛmmra sɛ mo nyinaa ne mmofra a wɔwɔ apɔwmuden na wɔwɔ anigye benya bere pa!

` Aduan a wɔde ma mmofra, aduan a ahoɔden wom, aduan a ne bo nyɛ den, mmofra ɔkɔm, nnuan nketenkete, fiber, protein