So dade ho hia wo ba ankasa? Momma yɛnhwehwɛ mu yiye!

Iron yɛ aduannuru a ɛho hia ma yɛn nipadua. Iron yɛ aduannuru a ɛho hia paa, titiriw ma abofra kumaa nyin ne n’akwahosan. Enti, ɛnnɛ yɛbɛka saa dadeɛ yi ho asɛm, sɛdeɛ ɛho hia ma yɛn mma, dodoɔ a yɛhia, deɛ ɛba sɛ yɛannya nea ɛdɔɔso a, ne sɛdeɛ yɛde bɛma no yie.

Dɛn ankasa ne dade yi?

Sɛ yɛbɛka no tiawa a, dade yɛ ade a ɛwɔ yɛn nipadua mu, ne nnuan a yedi ne afifide bi mu nso. Ɛwom sɛ yɛn nipadua hia no kakraa bi pɛ de, nanso adwuma a ɛyɛ no sõ. So woate mogya mu nkwammoaa kɔkɔɔ ho asɛm? Saa mogya mu nkwammoaa kɔkɔɔ no kura protein soronko bi, a yɛfrɛ no ``hemoglobin`` .

Adwuma titiriw a saa `(Hemoglobin)` yi yɛ ne sɛ ɛbɛkyere oxygen a ɛba ahurututu mu bere a yɛhome no na ɛde akɔ nkwammoaa ne ntini foforo biara a ɛwɔ nipadua no mu no mu. Fa no sɛ lɔre a ɛde mframa pa kɔ. Enti, wɔama saa `(Hemoglobin)` lɔre yi tumi sɛ ‘ɛfa’ oxygen, na nea ɛboa ma ‘ɛkyekyere’ ne dade a yɛkaa ho asɛm no. Sɛ dade nni hɔ a, `(Hemoglobin)` ntumi mfa oxygen nkɔ yiye.

Seesei woate sɛnea dade ho hia no ase? Sɛ nipadua no nni dade a ɛdɔɔso a, nipadua no ntumi nyɛ `(Hemoglobin) yiye.` Afei mogya mu nkwammoaa kɔkɔɔ dodow nso so tew. Nea afi mu aba? Ntini ne akwaa a ɛwɔ yɛn nipadua mu no nnya mframa pa dodow a wɔhwehwɛ. Eyi te sɛ afifide a nsu nni mu. Oxygen yi a wobenya no yiye no ho hia na ama abofra kumaa amemene nyin, otumi asua ade, na watumi ayɛ adwuma.

Yɛtaa nya dade fi nnuan te sɛ nam, mpataa, ne nhabannuru a ɛyɛ ahabammono tuntum mu. Nnuan bi te sɛ nkokoaa aduan ne aburow nso wɔ dade a wɔde ka ho, na wɔfrɛ no fortified.

Dade dodow ahe na yɛn mma nkumaa hia?

Seesei wowɔ asɛmmisa bi sɛ, ‘Enti dade dodow ahe na me ba hia da biara?’ Nokwarem no, ɛsono sɛnea abofra no mfe te. Ma yɛnhwɛ sɛnea ɛno yɛ adwuma.

Efi awo mu kosi bɛyɛ asram 6

Mpɛn pii no, wɔ nkokoaa a wɔma wɔn nufu nkutoo fam no, dade a wonya fi wɔn maamenom hɔ no dɔɔso wɔ asram 4 kosi 6 a edi kan no mu. Nea enti a ɛte saa ne sɛ akokoaa no sie dade dodow bi bere a ɔda so ara wɔ awotwaa mu no. Nanso ɛno akyi, kyerɛ sɛ, bɛyɛ asram 6 akyi no, nnuruyɛfo kamfo kyerɛ sɛ wubefi ase ama wo ba no nnuan a dade wom te sɛ aburow a wɔahyɛ no den ne nam a wɔanoa no yiye. Ɛtɔ da bi a, sɛ wo ba no nnya dade a ɛdɔɔso a, wo duruyɛfo bɛka akyerɛ wo sɛ ma no dade a wɔde gu mu. Nanso, sɛ wo ba no renom nnuru a wɔde dade ahyɛ mu ma a, enhia sɛ woma no dade.

Wɔ nkokoaa a wɔadi fi asram 7 kosi afe 1 (asram 12) fam no .

Akokoaa a wadi mfe yi hia dade bɛyɛ miligram 11 da biara. Esiane sɛ wɔafi ase redi nnuan a ɛka ho saa bere yi nti, ɛho hia sɛ wɔde nnuan a iron wom ka wɔn aduan ho.

Wɔ mmofra nkumaa a wɔadi fi mfe 1 kosi 3 fam no

Saa abɔde a wɔyɛ atirimɔdenfo yi hia dade miligram 7 da biara.Ɛkame ayɛ sɛ biribiara ho hia. Wɔ saa mfe yi mu no, ebia wɔbɛtwentwɛn wɔn nan ase kakra sɛ wobedi, enti ebetumi ayɛ asɛnnennen kakra ama ɛnanom sɛ wɔbɛyɛ nnuan a ɛma wonya dade.

Wɔ mmofra a wɔadi mfe 4 kosi 8 fam

Wohia miligram 10 da biara. Esiane sɛ wɔadu sukuu mfe mu nti, dade dodow yi ho hia na ama wɔatumi akɔ so ayɛ nnam.

Wɔ mmofra a wɔadi mfe 9 kosi 13 fam

Wɔ nnipa a wɔadi mfe yi fam no , miligram 8 da biara dɔɔso.

Wɔ mmabun fam

Ɛyɛ soronko kakra wɔ ha.

• Abofra kumaa barima hia dade miligram 11 da biara.
• Nanso abeawa kumaa hia bɛyɛ miligram 15 da biara. Nea enti a ɛte saa ne sɛ wɔrenyin ntɛmntɛm paa wɔ saa bere yi mu. Afei nso, sɛ mmeawa fi ase kɔ brayɛ mu a, dade bi fi nipadua no mu denam saa adeyɛ yi so, enti wohia dade foforo na ama wɔatumi atua saa adehwere no ho ka. Eyi ho hia paa, na sɛ awofo no, ɛsɛ sɛ yɛhwɛ yiye wɔ eyi ho.

Wɔn a ɛsɛ sɛ wɔde wɔn adwene si so titiriw kɛse no

• Mmofra nkumaa a wodi agoru: Mmofra a wɔtaa de wɔn ho hyɛ apɔw-mu-teɛteɛ a emu yɛ den mu na wodi agoru no betumi ahwere dade pii afi wɔn nipadua mu denam fifiri ne akwan foforo so asen onipa a wɔtaa yɛ no. Enti ebia wobehia dade foforo.
• Wɔn a wonni nam: Esiane sɛ wonni nam anaa mpataa nti, ɛsɛ sɛ wosusuw wɔn dade a wohia nso ho. Nea enti a ɛte saa ne sɛ ɛnyɛ den sɛ nipadua no bɛtwe dade a efi mmoa nnuan mu sen dade a efi afifide mu nnuan mu. Yɛbɛka saa asɛm no ho asɛm akyiri yi.

Sɛ wunni dade a ɛdɔɔso a, dɛn na ɛba? (Dɛde a Ɛho Nhia) .

Okay, seesei yɛnim dadeɛ dodoɔ a yɛhia. Enti, sɛ nipadua no nnya dade a ɛdɔɔso a, dɛn na ɛba? Ɛno ne nea yɛfrɛ no dade a enni nipadua mu . Eyi yɛ tebea a ebetumi aba mmofra binom mu, titiriw mmofra a wɔretu mmirika a wɔadi fi mfe 1-3 ne mmofra nkumaa (titiriw mmeawa a mogya tu wɔn kɛse wɔ wɔn brayɛ mu).

Nokwarem no, sɛ mmeawa nkumaa binom, sɛ wɔn brayɛ yɛ nea ɛfata mpo a, sɛ dade dodow a wodi fi wɔn aduan mu no nnɔɔso sɛ wɔde besi iron dodow a wɔhwere denam brayɛ mu mogya a ɛtɔ so no ananmu a, asiane wom sɛ wobenya dade a enni wɔn mu. Enti, ɛho hia paa sɛ wohwɛ ɛno nso so.

Afe biako akyi, kyerɛ sɛ, wɔ asram 12 akyi no, sɛ mmofra nkumaa gyae nnuru a wɔde dade ayɛ mu den nom a, ɛtɔ mmere bi a ebetumi anyɛ nea ɛdɔɔso sɛ wobenya dade dodow a wohia afi nnuan afoforo a wodi no mu. Fa no sɛ, sɛ wo ba kumaa no gyae aduannuru a na ɔnom kan no nom mpofirim a, ebia ɛbɛyɛ den ama no sɛ obenya dade dodow a ohia afi aduan nkutoo mu, ɛnte saa? Ɛno ne bere a dade a enni nipadua no taa ba.

Iron a enni nipadua mu no nyɛ ade a ɛyɛ mmerɛw.Ebetumi aka abofra nkɔso. Ebetumi nso ama obi anya adesua mu dɛmdi, nkae a ɛyɛ den, ɛyɛ den sɛ ɔde n’adwene besi biribi so, ne suban mu nsakrae (e.g., abufuw a ɔtaa yɛ, ahomegye). Sɛ dade a enni nipadua no mu yi kɔ so a, ebetumi ama obi anya tebea bi a wɔfrɛ no dade a enni mogya mu . Sɛ yɛbɛka no tiawa a, ɛkyerɛ sɛ mogya mu nkwammoaa kɔkɔɔ dodow a ɛwɔ nipadua no mu no so tew, na tumi a ɛde mframa pa kɔ nipadua no mu no sɛe. Afei abofra no betumi ate nka sɛ wabrɛ bere nyinaa, ne ho bɛtɔ no, ayɛ den sɛ ɔbɛhome, ɔbɛyare mpɛn pii, na ne koma abɔ ntɛmntɛm.

Dɛn na ɛsɛ sɛ meyɛ na ama me ba no anya dade dodow a ɛfata?

Eyi ne asɛmmisa a ɛho hia sen biara. Ɛho hia sɛ yɛma yɛn mma te ase sɛ dade yɛ ade titiriw wɔ aduan a ahoɔden wom mu. Ma yɛnhwɛ nnuan bi a iron pii wom.

Nnuan a iron pii wom:

• Nam: nantwinam, mprako nam, abirekyi nam, akokɔnam (titiriw nam tuntum ne mmerɛbo mu dade dɔɔso) .
• Po mu nnuan: mpataa (titiriw mackerel ne halibut), shrimp, squid, krak
• Tofu: Wɔde soyabean na ɛyɛ eyi, na ɛyɛ dade fibea pa ma wɔn a wonni nam.
• Nnuadewa a ayow (aburow): atoko, chickpeas, green beans, peas, soyabeans
• Nnuadewa ne aba: atoko, cashew, almond, akutu aba, sesame aba
• Nnuaba a ayow: prunes, dates, apricot a ayow
• Nnuadewa a ɛyɛ ahabammono tuntum: akutu, gotukola, kankun, mukunuwenna, sarana, tampala
• Nnuan a wɔde dade aka ho: Anɔpaduan a wɔde dade ahyɛ mu ma, paanoo, pasta ahorow bi

(Kae ade biako wɔ ha: Iron a efi mmoa nnuan mu, i.e. nam ne mpataa (a wɔsan frɛ no `heme iron`), yɛ mmerɛw sɛ yɛn nipadua bɛtwe sen dade a efi afifide mu nnuan mu, i.e. nhabannuru, nnuaba, ne nnuaba (`non-heme iron`). Ɛno nti na ɛsɛ sɛ wususuw ho kakra bere a wode dade rema abofra a onni afifide. Nanso mma ɛnhaw wo, akwan bi wɔ hɔ a wobɛfa so ama dade a efi afifide mu a wɔtwetwe.)

Nneɛma a ɛboa nipadua no ma ɛtwe dade yiye:

Okay, afei ma yɛnhwɛ nea yebetumi ayɛ bio de ahwɛ ahu sɛ mmofra benya dade dodow a ɛfata:

• To nufusu dodow a mmofra nkumaa nom ano hye: Ɛyɛ papa sɛ wobɛto nufusu ano hye ma nsu ounces 16–24 (mililita 473–710) da biara. Sɛ wɔde nufusu hyɛ wɔn yafunu ma a, ebia wɔrenni nnuan afoforo a dade wom pii. Afei nso, calcium a ɛwɔ nufusu mu no betumi asiw nipadua no kwan sɛ ɛbɛtwe dade.
• Kɔ so ma nkokoaa aburow a dade wom: Ɛyɛ papa sɛ wode eyinom bɛma kosi sɛ wo ba no bedi bɛyɛ asram 18-24, sɛnea wo duruyɛfo tu fo no.
• Sɛ wode nnuan a iron wom rema a, fa nnuan a vitamin C wom ma no:Sɛ nhwɛso no, sɛ wode aduan a dade wom rema a, fa lime kakra ka ho, anaa fa biribi a vitamin C pii wom te sɛ akutu, tangerine, guava, strawberry, papaya, tomato, broccoli, ne bell peppers ka aduan no ho. Efisɛ vitamin C yɛ biribi a ɛma nipadua no twetwe dade a efi afifide mu no kɔ soro na ɛboa. Fa no sɛ ɛma ‘nkɔso’ kakra ma dade a ɛtwetwe no.
• Kwati sɛ wode kɔfe ne tii bɛma bere a woredidi: Nnuru bi a wɔfrɛ no `tannins` wɔ eyinom abien no nyinaa mu. Saa `tannins` yi brɛ dadeɛ a nipadua no twetwe no ase. Enti, eyinom a wɔde bɛma bere a ɛbɛn adidi bere (dɔnhwerew biako ansa na wɔadi anaasɛ wɔadi akyi) nyɛ adwene pa, titiriw ma mmofra nkumaa.

Enti, nneɛma bi a ɛsɛ sɛ yɛkae fi nea yɛaka ho asɛm no mu ni!

Okay, yɛaka dade ho asɛm pii, ɛnte saa? Misusuw sɛ wowɔ ho ntease pa mprempren. Nea etwa to no, ɛho hia sɛ yɛma saa nneɛma yi tra w’adwenem:

• Dade ho hia ma yɛn mma nyin, akwahosan, ne amemene dwumadi. Wɔde yɛ hemoglobin a ɛboa ma oxygen kɔ nipadua no nyinaa mu.
• Ɛsono dade dodow a ehia a egyina mfe a abofra no adi so. Hwɛ yiye wɔ saa asɛm no ho. Fa w’adwene si mmeawa nkumaa, mmofra a wodi agoru, ne mmofra a wonni nam so titiriw.
• Dade a enni nipadua mu ne mogya a ɛtɔ kɔ nipadua mu a dade nnim yɛ tebea horow a ebetumi aka abofra asetra. Enti, sɛ wo ba no ho yɛ kusuu, ɛte sɛ nea wabrɛ bere nyinaa, n’ani nnye aduan ho, anaasɛ ɛyɛ den ma no sɛ obesua ade a, kɔ oduruyɛfo nkyɛn kɔhwehwɛ afotu.
• Fa nnuan a dade wom (nam, mpataa, nhabannuru a ɛyɛ ahabammono tuntum, nnuaba, nnuan a dade wom) ka wo ba no da biara da aduan ho. Fa aduan a egu ahorow na ɛkari pɛ ma.
• Fa iron ka aduan a vitamin C wom ho na aboa nipadua no ma atwe no yiye. Tew kɔfe ne tii dodow a wode ma bere a ɛbɛn adidi bere no so.
• Sɛ w’adwene mu yɛ wo naa a, sɛ wususuw sɛ ebia dade nni wo ba no mu a, ade a eye sen biara a wobɛyɛ ne sɛ wo ne oduruyɛfo bɛkasa. Afei, sɛ ɛho hia a, wobetumi ayɛ sɔhwɛ ahorow na wɔatu wo fo wɔ nea ɛsɛ sɛ woyɛ ankasa ho. Oduruyɛfo no nso betumi akyerɛw nnuru a wɔde ma iron.

Yɛn mma akwahosan ne ade a ɛsom bo sen biara a yɛwɔ. Enti, momma yɛn nyinaa mmɔ mmɔden sɛ yɛbɛkyekye daakye a ahoɔden wom na anigye wom ama wɔn denam nneɛma nketenkete a ɛfa aduan pa ho yi a yebehu no so!

` Dade, mmofra aduan pa, dade a wonnya nni, mogya a ɛtɔ kɔ nipadua mu, vitamin C, aduan a ɛkari pɛ, (Iron) .