So woasiesie wo ho sɛ wobɛyɛ ɛna? So worema wo ba no nufu? Afei momma yensua aduannuru a ɛho hia yi ho ade pɛpɛɛpɛ!

Eyi yɛ bere titiriw paa ma wo, ɛna a wobɛyɛ ɛna no, ne wo a worema wo ba nufu no. Enti, wɔ saa bere a ɛsom bo yi mu no , ɛho hia yiye sɛ wohwɛ nnuan a wudi no so titiriw ma wo ne wo ba no akwahosan. Wuhia bɛyɛ calories 300 kosi 500 sen nea wotaa di da koro wɔ saa bere yi mu. Eyi yɛ ma akokoaa no nyin ne w’ahoɔden. Ma yɛnhwɛ aduannuru a wo ne wo ba hia wɔ saa bere yi mu.

Dɛn ne aduannuru a ɛho hia a wuhia wɔ nyinsɛn mu ne bere a worema nufu no?

Nnuannuru a ɛbɛboa wo ne wo ba no ma wɔanya apɔwmuden no bi ni. Mpɛn pii no, wobetumi ahu eyinom wɔ nnuaba a wɔayɛ no foforo, nhabannuru, aburow a wɔayam, nnuaba, atoko, nufusu, ne nam a ɛnyɛ den mu. Ebia wo duruyɛfo nso bɛkamfo akyerɛ sɛ fa multivitamin a wɔde di dwuma ansa na wɔawo a iron ka ho.

Calcium - Ma wo nnompe ne wo sẽ nyɛ den sɛ dade!

Calcium te sɛ semɛnte a ɛma wo ne wo ba no nnompe ne wɔn sẽ yɛ kɛse. Susuw ho hwɛ, worentumi nsi ofie a wunni fapem a ɛyɛ den, saa na ɛte. Ɛnyɛ ɛno nko, na mmom calcium nso boa yɛn mogya a ɛkɔ nipadua no mu, yɛn ntini, ne yɛn ntini nyinaa yɛ adwuma yiye. Ɛna a onyinsɛn na ɔrema nufu hia calcium bɛyɛ miligram 1,000 da biara. Ɛhe na wubetumi anya eyinom?

• Nufusu a srade nnim ( yogurt , cheese, nufusu a wɔayam) .
• Calcium -fortified orange nsu ne nufusu-a wɔde si ananmu te sɛ soya nufusu ne almond nufusu
• Aburow bi a wɔde yɛ aduan
• Nnuadewa a ɛyɛ ahabammono tuntum te sɛ kale, spinach (sɛ wɔde spinach di a) .

Carbohydrates - Ahoɔden ma da no mu adwuma ne akokoaa no nyin!

Carbohydrates ne ahoɔden fibea titiriw ma yɛn nipadua. Saa ahoɔden yi ho hia na ama akokoaa no nyin, ama wo da biara da dwumadi ahorow, ne ma akokoaa no nufu akyiri yi. Nanso, ɛnyɛ carbohydrates nyinaa na eye pɛpɛɛpɛ.

Ɛyɛ papa sɛ wubenya carbohydrates afi aburow a wɔayam mu , te sɛ aburow a ɛyɛ bruu a wɔde bran, buckwheat, atoko, bran paanoo, ne nnuaba ne nhabannuru ayɛ mu.

Saa aduan yi nso ye ma yafunu no efisɛ ahoɔdennuru pii wom. Nyansa wom sɛ wobɛtew carbs a wɔayɛ no yiye te sɛ abodoo fitaa, aburow fitaa, ne nnuan ne anonne a wɔde asikre pii aka ho no so sɛnea wubetumi.

Fiber - Ano aduru a eye sen biara ma yafunu a ɛyɛ yaw ne akisikuru!

Akisikuru yɛ ɔhaw a ɛhyɛ ɛnanom pii abufuw kɛse bere a wɔyem no. Ebetumi ama obi ho ayɛ no yaw na ne ho ayɛ no yaw. Abɔde mu ano aduru a eye sen biara a wobetumi de adi eyi ho dwuma ne sɛ wubedi nnuan a fiber wom. Nnuan bɛn na ahoɔdennuru pii wom?

• Nnua a woawie - a ekyere se aburoo a woawie, bran paanoo, aburow a woahyehye, oats.
• Nnuaba a wɔayɛ no foforo (banana, mango, papaya, akutu) ne nhabannuru (karɔt, bankye, akutu, kabege).
• Atoko te sɛ atoko, chickpeas, green beans, ne peas.

Sɛ wɔde eyinom ka aduan ho a, dwensɔtwaa no yɛ adwuma yiye na akisikuru betumi atew kɛse. Afei nso, nom nsu pii na ama nhama no ayɛ adwuma yiye.

Folic Acid - Ɛho hia ma akokoaa no amemene ne n’akyi berɛmo nkɔso!

Folic acid yɛ vitamin a ɛho hia yiye a ɛsɛ sɛ wufi ase nom fi bere a woreyɛ nhyehyɛe sɛ wubenyinsɛn no ara pɛ. Nea enti a ɛte saa ne sɛ ɛboa ma akokoaa no amemene ne n’akyi berɛmo (neural tube) nyin yiye. Sɛ woannya nea ɛdɔɔso a, wo ba no wɔ asiane kɛse mu sɛ obenya awo mu dɛmdi a emu yɛ den te sɛ ntini mu ntini mu dɛmdi. Enti, anyɛ yiye koraa no, sɛ wɔnom folic acid microgram 400 (milligram 0.4) da biara ansa na wɔanyinsɛn ne asram kakraa a edi kan wɔ nyinsɛn no mu a, ebetumi atew asiane yi so kɛse. Wɔ nyinsɛn no fã a ɛto so abien ne abiɛsa mu no, ahwehwɛde yi kɔ soro kodu bɛyɛ microgram 600 (milligram 0.6), na ɛna a ɔma nufu hia bɛyɛ microgram 500 (milligram 0.5). Eyinom wɔ paanoo ne aburow a wɔde folic acid aka ho mu. Afei nso, vitamin a wɔfrɛ no folate yi wɔ nhabannuru a ɛyɛ ahabammono (te sɛ spinach, kale, ne collard greens), citrus nnuaba (akutu, tangerine), avocado, atoko, ne bankye fi awosu mu.

Srade a Ɛma Apɔwmuden - Wo ba hia srade na ama wanyin, nanso nea eye!

Ɛwom sɛ nnipa binom suro srade de, nanso srade yɛ ade a ɛho hia wɔ aduan pa mu. Srade ho hia na ama akokoaa no nyin, titiriw bere a ɔyem, titiriw ma amemene no nyin. Nanso, ɛsɛ sɛ wopaw srade a ahoɔden wom, kyerɛ sɛ srade a enni ahoɔden . Ɛsɛ sɛ wɔtew srade a ɛnyɛ papa (nam a srade pii wom, bɔta, akutu ngo) ne trans srade (a wohu wɔ margarine, nneɛma a wɔato, ne nnuan a wɔde di ntɛmntɛm mu) so sɛnea wobetumi. Wobetumi ahu srade a ahoɔden wom wɔ:

• Nnuadewa mu ngo te sɛ ngodua ngo , canola ngo, ne owia nhwiren ngo.
• Nnuadewa ne nnuaba bɔta a wɔde nnuaba te sɛ akutu, atoko, almond, ne akutu aba ayɛ.
• Avocado a wɔde yɛ nneɛma.
• Mpataa a srade wom te sɛ salmon, mackerel, ne sardines (eyinom nso wɔ omega-3 srade acid).

Iodine - Ma akokoaa amemene nkɔso ne thyroid dwumadi!

Iodine yɛ mineral a ɛho hia a ɛboa thyroid gland a ɛwɔ yɛn nipadua mu no ma ɛyɛ hormone. Saa nkwaadɔm yi ho hia paa ma akokoaa no nyin, titiriw amemene no. Sɛ akokoaa no nnya iodine a ɛdɔɔso wɔ nyinsɛn mu a, ebetumi de ɔhaw aba thyroid gland no so, nyin akyɛ, na watumi asua ade. Enti, ɛho hia sɛ ɛnanom a wɔyem ne wɔn a wɔma nufu no de nkyene a iodine wom di dwuma bere a wɔrenoa aduan na wodi nnuan a iodine pii wom, te sɛ ɛpo mu nnuan (mpataa, mpataa, akutu), ne nufusu mu nneɛma. Afei nso, hwɛ sɛ vitamin a wonom ansa na woawo no wɔ iodide microgram 150 (eyi yɛ iodine bi a ɛnyɛ den sɛ nipadua no bɛtwe). Sɛ ɛnnɔɔso a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa na woabisa sɛ ɛho hia sɛ wofa bi foforo anaa.

Iron - Siw Iron-Deficiency Anemia ano na Di Ɔbrɛ so nkonim!

Iron ho hia na ama wɔatumi ayɛ hemoglobin wɔ mogya mu nkwammoaa kɔkɔɔ mu. Wɔ nyinsɛn mu no, akokoaa no hia mogya pii na ama awotwaa no anyin na wanyin, enti dade a ɛho hia nso dɔɔso yiye. Wɔ nyinsɛn mu , wubetumi asiw mogya a ɛtɔ kɔ nipadua mu a iron nni mu ano denam nnuan a iron wom a wubedi ne nnuru a iron wom a wobɛnom sɛnea wo duruyɛfo akyerɛ wo no so. Sɛ dade a ɛwɔ wo mu no sua a, ebia wobɛte ɔbrɛ nka bere nyinaa, ɛbɛyɛ den sɛ wobɛhome, na woayɛ basaa . Nnuan a dade wom:

• Nam kɔkɔɔ a ɛnyɛ den, akokɔ, ne mpataa.
• Nsunam.
• Aburow a wɔde dade ahyɛ mu den.
• Atoko te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono.
• Nnuadewa a ɛyɛ ahabammono tuntum te sɛ spinach, kale, ne collard greens.
• Dade a ɛtwetwe no kɔ soro bere a wɔde nnuan a dade wom ne nnuan a vitamin C pii wom (lemon, borɔdɔma, tomato) di.

Protein - te sɛ nneɛma a wɔde si akokoaa nipadua!

Protein ne ade titiriw a ɛkyekye akokoaa no nipadua, a ntini, nnompe, honam ani akwaa, ne emu akwaa ka ho. Titiriw wɔ nyinsɛn no fã a ɛto so abien ne abiɛsa mu no, akokoaa no nyin ntɛmntɛm, enti protein ho hia nso kɛse. Ɛwom sɛ ɛna a onyinsɛn hia protein pii sen ɔbea a ɔte ase de, nanso ɛnkamfo nkyerɛ sɛ obenya afi nneɛma a wɔde ayɛ te sɛ protein shake ne protein powder mu. Ade a eye sen biara ne sɛ wubenya protein afi abɔde mu nnuan mu. Protein fibea pa:

• Nam a ɛnyɛ den, akokɔ, mpataa.
• Nkwaa a wɔde yɛ nkesua.
• Nufusu, yogurt, kyiisi.
• Lentils, chickpeas, bankye, soyabean.
• Nnuadewa te sɛ cashews, peanuts, ne almonds, ne nut butters a wɔde yɛ.
• Tofu.

Vitamin A - ma wo ba no koma, n'aniwa, ne ne nipadua mu ahoɔden a ɛko tia nyarewa!

Vitamin A yɛ vitamin a ɛho hia a ɛboa ma wo ba no koma, n’ani, ne ne nipadua mu tumi a ɛko tia nyarewa no nyin. Vitamin A a wonnya nni no ho yɛ na wɔ aman a wɔanya nkɔso mu. Nanso , vitamin A a wobɛnom pii no betumi apira wo ba na ama wawo dɛmdi. Enti, ɛbɛyɛ papa sɛ wobɛnom vitamin A ansa na woawo a vitamin A ntra microgram 1,500 (5,000 IU). Afei nso, nnom vitamin A a wɔde ka ho gye sɛ oduruyɛfo kamfo kyerɛ pɔtee. Nnuan a ahobammɔ wom a vitamin A wom:

• Nufusu ne nufusu mu nnuan.
• Nnuaba a ɛyɛ borɔdɔma ne kɔkɔɔ ne nhabannuru afoforo (e.g. papaya, cantaloupe, karɔt, ɛmo a ɛyɛ dɛ, akutu).
• Nnuadewa a ɛyɛ ahabammono tuntum (spinach, kale).

Vitamin B12 - a ɛma akokoaa mogya yɛ ne amemene no dwumadi!

Vitamin B12 yɛ vitamin a ɛho hia yiye ma mogya mu nkwammoaa kɔkɔɔ a ɛba akokoaa mu, amemene no nyin, na n’amemene no yɛ adwuma yiye. Wohu no kɛse wɔ mmoa nnuan mu. Ɛne sɛ, wɔ nneɛma te sɛ nam, mpataa, akokɔ, nufusu, ne nkesua mu. Afei nso, aburow a wɔahyɛ no den a wɔde vitamin B12 aka ho, ne nufusu a ɛnyɛ nufusu a wɔde si ananmu te sɛ soya nufusu mu.

Sɛ woyɛ obi a onni nam anaasɛ wodi nam a, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa fa sɛ ebia ɛsɛ sɛ wonom vitamin B12 a wɔde ma bere a wonyinsɛn ne bere a worema nufu no, efisɛ nea enni hɔ no betumi de ɔhaw ahorow aba wo ne wo ba no so.

Vitamin D - Ɛboa nipadua no ma ɛtwe calcium na ɛhyɛ nnompe den!

Vitamin D yɛ vitamin foforo a ɛho hia a ɛboa yɛn nipadua ma ɛtwe calcium, na ɛboa ma yɛn nnompe ne yɛn sẽ yɛ den. Vitamin D ba nipadua no mu bere a yɛn honam ani da owia hann mu no. Nanso, ɛnyɛ bere nyinaa na yentumi nnya owia hann a ɛdɔɔso anɔpa ne anwummere, na ɛtɔ mmere bi a ebia ɛnyɛ nea ɛdɔɔso. Enti, ɛsɛ sɛ yenya fi aduan nso mu. Nnuan a vitamin D wom:

• Nufusu a srade nnim anaasɛ srade nnim a wɔahyɛ no den a wɔde vitamin D aka ho.
• Orange nsu a wɔde vitamin D aka ho.
• Nkwaa a wɔayam.
• Mpataa a srade wom te sɛ salmon ne tuna.

Abenfo kamfo kyerɛ sɛ anyɛ yiye koraa no, ɛnanom a wɔyem ne wɔn a wɔma nufu no nya vitamin D International Units (IU) 600 da biara. Sɛ wunnim sɛ ebia worenya vitamin D a ɛdɔɔso a, wo ne wo duruyɛfo nkasa.

Nneɛma bi a ɛho hia a ɛsɛ sɛ wokae!

Saa aduannuru yi mu biara ho hia paa ma w’akwahosan, wo ba a ɔhyɛ yafunu mu no akwahosan, ne wo ba a ɔrema nufu no akwahosan.

Sɛ yɛbɛka no tiawa a, aduan a ɛkari pɛ na ahoɔden wom a wubedi ne ade a ɛho hia sen biara. Ɛno kyerɛ sɛ wode nhabannuru, nnuaba, aburow a wɔayam, nnuadewa, atoko, nam, mpataa, ne nufusu a ɛyɛ kɔla ahorow bɛka w’aduan ho. Mma nni nnuan koro no ara mpɛn pii kɛkɛ, fa nnuan ahorow sie.

• Aduruyɛ ho afotu yɛ ahyɛde:Di wo duruyɛfo anaa abusua akwahosan ho adwumayɛfo akwankyerɛ akyi yiye, titiriw wɔ nnuru a wɔde ka aduan ho no ho. Wonim nea eye ma wo tebea no. Mfi ase nnom vitamin foforo da a wunni kan nkɔ oduruyɛfo nkyɛn.
• Nom nsu pii: Mma wo werɛ mmfi sɛ anyɛ yiye koraa no wobɛnom nsu nkuruwa 8-10 da biara. Eyi nso ho hia paa. Ɛho hia titiriw sɛ ɛna a ɔma nufu no kɔ so nya nsu.
• Sɛ w'adwene mu yɛ wo naa a, bisa sɛ: Sɛ wowɔ adwenem naayɛ ketewaa bi mpo wɔ aduan anaa aduannuru bi ho a, te sɛ "So ɛyɛ papa sɛ wubedi eyi?" "So eyi bɛpira akokoaa no?", nsuro anaasɛ ntwentwɛn wo nan ase da sɛ wubebisa wo duruyɛfo.

Ɛnyɛ wo nkutoo na wowɔ saa akwantu yi mu. W’akwahosan ne wo ba no de ne nneɛma a ɛho hia sen biara. Enti didi yiye, nom no yiye, nya anigye, na nya apɔwmuden! Yɛma wo apɛde pa!

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` Nyinsɛn mu aduannuru, nufu a wɔde ma, aduannuru a ɛho hia, vitamins, minerals, nyinsɛn a ahoɔden wom, akokoaa nkɔso