So woahyɛ nhabannuru ne nnuaba a ɛwɔ sotɔɔ a wɔtɔn nnuan mu no kɔla ahorow a ɛyɛ hyew no nsow pɛn? Efi tomato kɔkɔɔ a emu dɔ ne karɔt a ɛyɛ borɔdɔma a ɛhyerɛn so kosi akutu a ɛyɛ kɔkɔɔ a ɛyɛ dɛ ne nhaban momono a ɛyɛ hyew so —kɔla ahorow yi yɛ ɔkwan a abɔde fa so kyerɛ akwahosan. Nnuru a ano yɛ den a ɛbɔ wo nipadua ho ban fi yare ho a wɔaboaboa ano ahintaw saa kɔla ahorow yi akyi . Wɔfrɛ eyinom phytonutrients. Ɛnnɛ, momma yɛnhwehwɛ saa nneɛma a wɔde afrafra a ɛyɛ nwonwa yi mu.
Wɔ Nsɛmfua a Ɛyɛ Mmerewa Mu: Dɛn Ne Phytonutrients?
Ɛyɛ mmerɛw koraa. "Phyto" yɛ Hela asɛmfua a ɛkyerɛ "afifide," na "aduannuru" kyerɛ aduannuru. Enti, phytonutrients yɛ abɔde mu nneɛma a wohu wɔ afifide mu , a wɔsan frɛ no phytochemicals.
Susuw ho saa kwan yi so: ɛsɛ sɛ afifide bɔ wɔn ho ban fi ahunahuna te sɛ nyarewa, nkoekoemmoa, fungi , ne owia hann a ano yɛ den ho. Phytonutrients yɛ nnuru a afifide yɛ de bɔ wɔn ho ban. Asɛmpa a ɛyɛ nwonwa ne sɛ, sɛ wudi saa afifide yi a, wunya saa ahobammɔ mfaso horow no ara.
Nea ɛnte sɛ vitamin ne mineral , phytonutrients ho nhia koraa na ama woanya nkwa ntɛm ara—sɛ woanwe a, worenwu. Nanso, sɛ wode ka w’aduan ho a, ɛboa kɛse ma wusiw nyarewa ahorow a enni sabea ano na ɛma wo nipadua no yɛ adwuma yiye. Ɛde besi nnɛ no, nyansahufo ahu phytonutrients ahorow bɛboro 25,000 wɔ nnuan a efi afifide mu mu.
Phytonutrients Titiriw a Ɛho Hia Ma W’akwahosan
Wɔ saa nnuru mpempem pii yi mu no, yɛasi nea ɛwɔ nkɛntɛnso kɛse so dua wɔ pon a ɛwɔ ase ha no so, a ɛkyerɛ baabi a wubetumi ahu ne sɛnea ɛso ba wo mfaso.
| Korɔ | Aduan Fibea | Mfaso Titiriw a Ebenya |
|---|---|---|
| Carotenoids a ɛwɔ nipadua no mu | Karɔt, akutu, ɛmo a ɛyɛ dɛ, tomato, akutu, akutu, ne kale. | Eyinom yɛ nnuru a ano yɛ den a ɛko tia ɔyare mmoawa a ɛko tia nkwammoaa a ɛsɛe ade. Ebinom dan vitamin A, a ɛho hia kɛse ma aniwa akwahosan ne nipadua mu ahoɔden a ɛko tia nyarewa. Ebia Lycopene bɛtew prostate kokoram ho asiane so, bere a Lutein ne Zeaxanthin boa ma wɔbɔ obi ho ban fi ani a ɛyɛ mmerɛw ne aniwa a ɛyɛ mmerɛw a efi mfe a obi adi mu no ho. |
| Ellagic Acid a wɔde yɛ aduru | Strawberry, raspberry, ne granate akutu. | Nhwehwɛmu ahorow kyerɛ sɛ ebia ɛbɛboa ma kokoram nkwammoaa anyin brɛoo na aboa mmerɛbo no ma ayi nneɛma a ɛde kokoram ba no afi hɔ, ɛwom sɛ nnipa ayaresabea nhwehwɛmu pii ho hia na ama wɔatumi asi nkɛntɛnso a ɛtra hɔ kyɛ so dua de. |
| Nneɛma a ɛma flavonoids | Green tea, citrus nnuaba, apɔw-mu-teɛteɛ, ayɛyɛde, nnuaba, ne kale. | Ɔfã kɛse bi. Ebia catechins a ɛwɔ tii ahabammono mu no bɛboa ma wɔasiw kokoram ano. Hesperidin a ɛwɔ citrus mu no boa ma ɔfe no so tew. Quercetin a ɛwɔ apɔw-mu-teɛteɛ ne ayɛyɛde mu betumi aboa koma akwahosan na atew asiane a ɛwɔ ayamtu mu no so. |
| Resveratrol a wɔde di dwuma | Bobe (titiriw kɔkɔɔ) ne bobesa kɔkɔɔ. | Wonim no sɛ ɛko tia ɔyare mmoawa ne nea ɛko tia ɔyare mmoawa. Nhwehwɛmu kyerɛ sɛ ebia ɛbɛboa koma akwahosan na ebetumi ama nkwa tenten akɔ soro. |
| Glucosinolates a wɔde yɛ nnuru | Kabege, broccoli, kafe, ne Brussels sprouts. | Eyinom ma wonya hua ne dɛ a ɛda nsow a ɛyɛ den. Bere a wɔrenoa aduan na wɔayam no, wɔdannan wɔn ho yɛ nneɛma a ɛboa ma kokoram nkwammoaa nyin. |
| Nnuru a wɔfrɛ no phytoestrogens | Soyabean, soya mu nneɛma, flaxseeds, ne sesame aba. | Wosuasua estrogen wɔ nhyehyɛe mu, na ɛboa ma estrogen dodow a ɛwɔ nipadua no mu no kari pɛ. Adanse bi kyerɛ sɛ ebia wɔbɛtew asiane a ɛwɔ hɔ sɛ wobenya kokoram ahorow bi so na wɔaboa nnompe a ɛyɛ den. |
Sɛnea Wode Saa Nnuannuru Yi Bɛka W’aduan Ho
Ɛyɛ mmerɛw sen sɛnea wususuw. Wonhia asetra mu nsakrae a emu yɛ den —su nketenkete kakraa bi a ɛkɔ so daa kɛkɛ.
Ahintasɛm a ɛyɛ mmerɛw sen biara ne sɛ "wobedi nyankontɔn." Ɛdenam nnuaba ne nhabannuru ahorow a ɛyɛ kɔla ahorow a wode bɛhyɛ wo prɛte mu ma so no, wofi awosu mu di phytonutrients ahorow pii.
- Fa kɔla ka aduan biara ho: Sɛ wudidi a, bɔ mmɔden sɛ wode nhabannuru a ɛyɛ kɔla anaa afã horow a ɛyɛ foforo bɛka wo prɛte ho. Tomato anaa kukuruku fã a ɛnyɛ den a wɔde anɔpaduan ka ho mpo de aduannuru a ɛma wonya ahoɔden ka ho.
- Mma wo werɛ mmfi nnuaba: Fa yɛ wo su sɛ wobɛnom nnuaba biako anaa abien da biara. Fa nnuan a wɔayɛ no foforo sesa banana anaa akutu bere a ɔkɔm de wo no.
- Sɔ biribi foforo hwɛ: Mfa nhabannuru kakraa bi koro no ara ho. Sɔ nnuaba anaa nhabannuru foforo biako hwɛ dapɛn biara; ebia wubenya nea w’ani gye ho foforo a mfaso horow ahyɛ mu ma.
- Fa w’adwene si akwan a wofa so noa aduan so: Sɛ wonoa aduan boro so anaasɛ wode hyew aduan a emu dɔ a, ebetumi asɛe phytonutrients a ɛyɛ mmerɛw. Mpɛn pii no, sɛ wɔde nsuonwini a emu nyɛ duru anaasɛ nea wɔmfa nhyehyɛ mu no ne ɔkwan a eye sen biara a wɔbɛfa so akura wɔn aduannuru mu.
So Nnuan a Wɔde Ka Ho Ye Sen Nnuan a Wɔde Ka Ho?
While pharmacies are full of supplements , yɛsrɛ sɛ kae sɛ saa aduannuru yi a wubenya afi abɔde mu nnuan a ɛyɛ pɛ mu no yɛ ɔkwan a ahoɔden wom na ahobammɔ wom sen biara bere nyinaa.
Aduan nyɛ ade biako a atew ne ho kɛkɛ; ɛyɛ nnwom a ɛyɛ den a aduannuru mpempem pii bom yɛ adwuma wom. Sɛ nhwɛso no, flavonoids a ɛwɔ apɔw-mu-teɛteɛ mu no ne vitamin C ne fiber yɛ adwuma bom de bɔ wo nipadua ho ban—mfaso a worennya mfi aduru a atew ne ho mu kɛkɛ.
Bio nso, ɛtɔ mmere bi a nnuru a wɔde ka aduan ho a wɔnom no betumi apira obi. Sɛ wowɔ aduruyɛ mu tebea pɔtee bi anaasɛ woresusuw ho sɛ wubefi ase ayɛ nnuru foforo a wɔde ma a, yɛsrɛ sɛ di kan ne wo duruyɛfo nkasa .
Nkrasɛm a Wɔde Kɔ Fie
- Phytonutrients yɛ abɔde mu nneɛma a ɛsom bo a ɛboa ma wobɔ wo nipadua ho ban fi nyarewa ho.
- Nnuaba, nhabannuru, aburow, aba, nnuaba, ne tii a ɛwɔ kɔla ahorow pii wom.
- Bɔ mmɔden sɛ wode kɔla ahorow bɛhyɛ wo prɛte no ma na ama woahwɛ ahu sɛ wubenya aduannuru ahorow pii.
- Ɛkame ayɛ sɛ bere nyinaa na nnuan a wɔayam no yiye korɔn sen nnuru a wɔde ka aduan ho ma wonya akwahosan mu mfaso horow yi.
- Sɛ wowɔ w’akwahosan anaa w’aduan ho dadwen a , bere nyinaa wo ne wo duruyɛfo nkasa ansa na woayɛ nsakrae kɛse.
Phytonutrients, Aduan pa, Adidi pa, Nnuadewa, Nnuaba, Carotenoids, Flavonoids, Antioxidants, Akwahosan a Wɔde Siw Ano
