So woahwɛ nhabannuru ne nnuaba a ɛyɛ kɔla ahorow a wuhu bere a wokɔ sotɔɔ anaa gua so no pɛn? Dark red tomatoes , orange carrots, purple eggplants, green vegetables... Sɛ wuhu saa kɔla ahorow yi a, ɛma wopɛ sɛ wudi, na saa kɔla ahorow yi mu biara te sɛ nkrasɛm ma yɛn nipadua. Nnuru nketenkete pii a mfaso wɔ so kɛse ma yɛn nipadua na ɛbɔ yɛn ho ban fi nyarewa ho ahintaw kɔla ahorow yi akyi . Ɛno ne nea yɛfrɛ no phytonutrients. Ɛnnɛ, momma yɛnka nneɛma a ɛyɛ nwonwa yi ho asɛm.
Sɛ yɛbɛka no tiawa a, dɛn ne saa phytonutrients yi?
Ɛnyɛ den koraa. “Phyto” kyerɛ “afifide” wɔ Hela kasa mu. “Nnuannuru” kyerɛ “aduannuru bi.” Phytonutrients ne aduannuru a ɛwɔ afifide mu . Wɔsan frɛ eyinom phytochemicals.
Susuw ho hwɛ, ɛsɛ sɛ afifide bɔ wɔn ho ban fi asiane ahorow te sɛ nyarewa, nkoekoemmoa, fungi , ne owia ho. Saa phytonutrients yi yɛ nnuru a afifide ankasa yɛ de bɔ saa ahobammɔ no. Nea ɛyɛ nwonwa ne sɛ, sɛ yedi saa afifide yi a, yɛn nipadua nso nya saa ahobammɔ no.
Eyinom ho nhia mma yɛn nkwa te sɛ vitamin ne minerals . Ɛno kyerɛ sɛ yɛrenwu esiane phytonutrients a yenni nti. Nanso, sɛ wɔde ka yɛn aduan ho a, ebetumi aboa ma yɛasiw nyarewa pii ano na ama yɛn nipadua ayɛ adwuma yiye. Ɛde besi nnɛ no, nyansahufo ahu phytonutrients ahorow bɛboro 25,000 a ɛwɔ afifide mu nnuan mu.
Phytonutrients atitiriw a ɛho hia kɛse ma yɛn nipadua no bi ne:
Wɔ mpempem pii yi mu no, momma yɛnhwɛ ahorow kakraa bi a wɔka ho asɛm kɛse a ɛho hia titiriw ma yɛn akwahosan. Saa pon yi bɛboa wo ma woate nea wɔyɛ, nnuan a wohu wɔ mu, ne mfaso horow a ɛde ba no ase.
| Phytonutrient ahorow a ɛwɔ hɔ | Eyinom yɛ nnuan a wɔtaa di. | Mfaso atitiriw a ɛwɔ so ma nipadua no |
|---|---|---|
| Carotenoids a ɛwɔ nipadua no mu | Nnuadewa ne nnuaba a ɛyɛ kɔkɔɔ, borɔdɔma, kɔkɔɔ, ne ahabammono tuntum te sɛ karɔt, akutu, ɛmo a ɛyɛ dɛ, tomato, nsuonwini, akutu, ne kale. | Eyinom yɛ nnuru a ano yɛ den a ɛko tia ɔyare mmoawa. Wɔko tia free radicals a ɛsɛe nkwammoaa a ɛwɔ nipadua no mu. Wɔdan carotenoid ahorow bi ma ɛbɛyɛ vitamin A wɔ yɛn nipadua mu. Eyi ho hia ma anisoadehu ne nipadua mu ahoɔden a ɛko tia nyarewa no. Lycopene brɛ asiane a ɛwɔ hɔ sɛ obi benya prostate kokoram no ase. Lutein ne zeaxanthin boa ma wosiw ani a ɛyɛ mmerɛw ne aniwa a ɛyɛ mmerɛw esiane mfe a obi adi nti. |
| Ellagic Acid a wɔde yɛ aduru | Nnuadewa te sɛ strawberry, raspberry, ne granate akutu. | Nhwehwɛmu ahorow ada no adi sɛ ebetumi aboa ma wɔadi kokoram nkwammoaa nyin so na ayi nnuru a ɛde kokoram ba fi mmerɛbo no mu. Nanso, wɔayɛ eyi dodow no ara wɔ aduruyɛdan mu nhwehwɛmu ahorow mu, enti ɛsɛ sɛ wɔyɛ pii na ama wɔate nkɛntɛnso a enya wɔ onipa nipadua so no ase. |
| Nneɛma a ɛma flavonoids | Green tea, akutu, apɔw-mu-teɛteɛ, ayɛyɛde, nnuaba, kale. | Eyi yɛ ɔfã kɛse bi. Catechins a ɛwɔ tii ahabammono mu boa ma wosiw kokoram ahorow bi ano. Hesperidin a ɛwɔ akutu mu no brɛ ɔfe a ɛwɔ nipadua no mu ase na ɛbɔ ho ban fi nyarewa a enni sabea ho. Quercetin, aduru bi a ɛko tia ɔyare mmoawa a ɛwɔ apɔw-mu-teɛteɛ ne ayɛyɛde mu no betumi aboa ma asiane a ɛwɔ hɔ sɛ wobenya ayamtu, kokoram ahorow bi, ne komayare no so atew. |
| Resveratrol a wɔde di dwuma | Bobe (titiriw nea ɛyɛ kɔkɔɔ), bobesa kɔkɔɔ. | Aduru a ɛko tia ɔyare mmoawa na ɛko tia ɔyare mmoawa. Nhwehwɛmu bi kyerɛ sɛ ebia ɛbɛboa ma asiane a ɛwɔ hɔ sɛ obi benya komayare ne kokoram ahorow bi so atew. Mmoa ho nhwehwɛmu nso ada no adi sɛ ebetumi anya nkɛntɛnso wɔ nkwa nna a ɛtrɛw so. |
| Glucosinolates a wɔde yɛ nnuru | Nnuadewa te sɛ kabege, broccoli, cauliflower, ne Brussels sprouts. | Eyinom ne nneɛma a ɛma saa nhabannuru yi nya hua a ɛyɛ yaw ne dɛ a ɛyɛ ne su. Sɛ yɛnoa na yɛyam a, ɛdan nnuru afoforo a ɛboa ma kokoram nkwammoaa hyehyɛ na enyin. |
| Nnuru a wɔfrɛ no phytoestrogens | Soyabean ne nneɛma a wɔde soya ayɛ, flaxseeds, sesame aba. | Wɔn nhyehyɛe te sɛ estrogen hormone a ɛwɔ yɛn nipadua mu no. Enti, wɔboa ma estrogen dodow a ɛwɔ nipadua no mu no kari pɛ. Adanse bi wɔ hɔ a ɛkyerɛ sɛ soya nnuan ne asiane a ɛwɔ hɔ sɛ mmea benya awotwaa mu kokoram ne nnompe a ɛbɛyera no so tew. |
Yɛbɛyɛ dɛn atumi de saa nneɛma a ɛsom bo yi aka yɛn aduan ho?
Eyi yɛ mmerɛw yiye. Ɛho nhia sɛ woyɛ nsakrae kɛse, susuw nneɛma nketenkete kakraa bi ho kɛkɛ.
Ahintasɛm a ɛyɛ mmerɛw koraa ne sɛ “wobedi sɛ nyankontɔn.” Ɛno kyerɛ sɛ wode nnuaba ne nhabannuru ahorow bɛka wo prɛte ho. Dodow a wowɔ kɔla pii no, dodow no ara na wunya phytonutrients pii.
- Fa kɔla bi ka aduan biara ho: Sɛ wudi aburow a, fa nhabannuru a ɛyɛ kɔla, pickle, anaa sambol ka ho. Sɛ wopɛ anɔpaduan a, di tomato a wɔayam ne kukuruku a wɔde paanoo ayɛ.
- Mma wo werɛ mmfi nnuaba: Fa nyɛ wo su sɛ wubedi nnuaba biako anaa abien da biara. Sɛ ɔkɔm de wo kakra wɔ adidi ntam a, di banana anaa akutu mmom sen bisket.
- Sɔ nneɛma foforo hwɛ: Sɛ́ anka wubedi nhabannuru ne nnuaba koro no ara a wudi da biara no, anyɛ yiye koraa no, fa nhabannuru anaa nnuaba foforo ka w’aduan ho pɛnkoro dapɛn biara. Ebia biribi a wunnii da ne ade a eye ma wo nipadua.
- Hwɛ yiye wɔ sɛnea wonoa no ho: Sɛ wonoa nhabannuru kyɛ dodo anaasɛ woyam wɔ ngo mu a, ebetumi asɛe saa aduannuru a ɛsom bo yi. Enti eye sɛ wobɛnoa no kakraa bi sɛnea wubetumi anaasɛ wode bɛhyɛ mu.
So aduan ye sen nnuru a wɔde ka aduan ho?
Nna yi, phytonutrient supplements ahorow nyinaa wɔ hɔ a wobetumi anya wɔ nnurutɔnbea ahorow. Nanso kae sɛ saa aduannuru yi a wubenya afi abɔde mu nnuan mu no yɛ ɔkwan a eye sen biara na ahobammɔ wom bere nyinaa .
Nea enti a ɛte saa ne sɛ ɛnyɛ phytonutrient biako pɛ na ɛwɔ aduan bi mu. Nneɛma a wɔde afrafra mpempem pii wɔ hɔ a ɛboa wɔn ho wɔn ho. Sɛ nhwɛso no, flavonoids, vitamin C , ne fiber a ɛwɔ apɔw-mu-teɛteɛ mu no bom yɛ adwuma ma wonya mfaso koro no ara a wubenya afi flavonoid aduru a wobɛnom mu no.
Afei nso, ɛtɔ mmere bi a sɛ obi nom nnuru a wɔde ka aduan ho a, ebetumi apira obi. Enti, sɛ wowɔ aduruyɛ mu tebea bi anaasɛ woresusuw ho sɛ wubefi ase de aduan a wɔde ma a, hwɛ hu sɛ wubedi kan ne wo duruyɛfo akasa akɔhwehwɛ afotu .
Nkrasɛm a Wɔde Kɔ Fie
- Phytonutrients yɛ nnuru a ɛsom bo a ɛwɔ afifide mu nnuan mu a ɛbɔ yɛn nipadua ho ban fi nyarewa ho.
- Wɔtaa hu eyinom wɔ nneɛma te sɛ nhabannuru a ɛyɛ kɔla ahorow, nnuaba, atoko, aburow, nnuaba, ne tii mu.
- Bɔ mmɔden sɛ wode kɔla ahorow a ɛyɛ nyankontɔn bɛka wo prɛte ho. Saa kwan no so no, wubenya phytonutrients ahorow ahorow.
- Ɛyɛ apɔwmuden bere nyinaa sɛ wubenya saa aduannuru yi afi abɔde mu nnuan mu sen sɛ wobɛnom sɛ aduannuru a wɔde ka aduan ho.
- Sɛ wowɔ w’akwahosan anaa w’aduan ho dadwen bi a , ɛho hia yiye sɛ wo ne wo duruyɛfo kasa ansa na woafi biribi foforo ase.
Phytonutrients, Aduan pa, Adidi pa, Nnuadewa, Nnuaba, Carotenoids, Flavonoids, Antioxidants, Akwahosan a Wɔde Siw Ano
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