Nea edi kan koraa no, yɛma wo ne w’abusua akwaaba! Wɔ saa bere fɛfɛ yi mu no, wo ba ketewa a ɔwɔ wo yafunu mu no hia aduannuru a ohia nyinaa. Enti, saa bere yi mu no, ebia wobɛsan anya nsɛmmisa te sɛ "Dɛn na ɛsɛ sɛ midi? Dɛn na ɛsɛ sɛ mekwati?" Mma ɛnhaw wo, ɛyɛ ade a ɛfata. Ɛnnɛ, yɛbɛka aduan a mfaso wɔ so sen biara ma wo ne wo ba akwahosan ho asɛm kɛkɛ.
Ɔkwan bɛn so na ɛsɛ sɛ woyɛ w’aduan?
Wɔ nyinsɛn mu no, wo nipadua hia calories kakra sen sɛnea ɛtaa yɛ no. Sɛ yɛbɛka no tiawa a, bɛyɛ calories 300 foforo da biara. Sɛ worewo mmanoma a, ebia saa dodow yi bɛyɛ bɛyɛ calories 600. Nanso ɛho hia sɛ saa calories yi mfi nnuan a hwee nni mu, kyerɛ sɛ, anonne ne nnɔkɔnnɔkɔwade a asikre wom mu. Ɛho hia sɛ wudi aduan a ahoɔden wom na ɛkari pɛ .
Wɔ asram kakraa a edi kan no mu no, ebia ɛbɛyɛ den kakra sɛ wobedi esiane akisikuru ne ɔfe (anɔpa yare) nti. Nanso bɔ mmɔden sɛ wubekura aduan a ɛkari pɛ mu sɛnea wubetumi biara. Ɛho hia nso sɛ wobɛnom vitamin ahorow a wɔde ma ansa na woawo no.
Kae sɛ nea wudi no ka wo ba no nkɔso tẽẽ, enti susuw aduan biara a wubedi ho .
Aduannuru a ɛho hia ne nnuan a wubetumi anya afi mu
Ɛho hia sɛ wode nnuan ahorow ka w’aduan ho na ama woanya aduannuru a wo ne wo ba no hia nyinaa. Momma yɛnhwɛ nea aduannuru a ɛho hia yi yɛ ne nnuan a wubetumi anya afi mu.
| Nnuannuru afã | Dɛn nti na ɛho hia? | Aduan a ɛwɔ hɔ |
|---|---|---|
| Folic Acid a wɔde yɛ aduru | Ɛho hia sɛ wosiw ntini mu ntini a ɛtɔ sin wɔ akokoaa no amemene ne n’akyi berɛmo mu ano. | Nnuadewa a ɛyɛ ahabammono tuntum te sɛ akutu, kale, bankye, chickpeas, akutu, ne atoko. |
| Dadeɛ | Sɛnea ɛbɛyɛ a mogya bɛba no, fa mframa pa fa ɛna no ne akokoaa no nipadua nyinaa mu, na siw mogya a ɛtɔ kɔ nipadua mu no ano. | Nantwinam, akokɔnam, mpataa, nkesua a wɔayam, akutu, soya, atoko, borɔdɔma. |
| Calcium a ɛwɔ nipadua no mu | Ɛboa ma akokoaa no nnompe ne ne sẽ yɛ den. Ɛho hia nso ma ɛna no nnompe akwahosan. | Nufusu, yogurt (nufusu a wɔayam), kyiisi, mpataa nketewa a wɔde akutu ayɛ (salmon), nhabannuru a ɛyɛ ahabammono tuntum (broccoli), soya nufusu. |
| Protein a ɛwɔ nipadua no mu | Ɛho hia ma akokoaa no akwaa, ne ntini, ne n’amemene nyin. | Nam, mpataa, nkesua, nufusu, bankye, peas, lentils, soya. |
| Vitamin C a ɛwɔ nipadua no mu | Ɛma ɛyɛ mmerɛw sɛ nipadua no bɛtwe dade. Ɛma nipadua no tumi a ɛko tia nyarewa no yɛ kɛse. | Akutu, bobe aba, limes, strawberry, papaya, tomato, akutu. |
| Fiber a ɛyɛ den | Sɛnea ɛbɛyɛ a wobesiw akisikuru a ɛtaa ba bere a wɔyem no ano. | Buckwheat, oats, aburow a ɛyɛ bruu, paanoo a wɔde aburow ayɛ, nhabannuru, nnuaba, bankye. |
Kakraa bi fa iron ne calcium ho...
Sɛ dade bɛtwe yiye a, eye sɛ wode bɛka nnuan a vitamin C wom ho Sɛ nhwɛso no, di aduan a wɔde atoko nsu ne lime kakra ahyɛ mu. Afei nso, nipadua no hia vitamin D na ama atumi atwe calcium yiye. Wobetumi adi saa ahwehwɛde yi ho dwuma denam wo ho a wode bɛto owia mu anɔpa na woadi nnuan a vitamin D wom (nkesua, mpataa) so.
Nnuan a ɛsɛ sɛ wɔkwati bere a wɔyem
Nnuan bi wɔ nyinsɛn muEbetumi apira wo ne wo ba no. Ɛho hia paa sɛ yehu eyinom.
| Nea ɛsɛ sɛ yɛkwati | Sɛnti |
|---|---|
| Nsaden | Asiane kɛse wɔ hɔ sɛ akokoaa no nyin yɛ mmerɛw, adwene mu dɛmdi, ne awo mu dɛmdi wɔ akokoaa no mu. Gyae koraa. |
| Nam, mpataa, ne nkesua a wɔannoa anaasɛ wɔannoa no yiye | Mmoawa a ɛyɛ hu te sɛ Salmonella ne Listeria betumi aba. |
| Nufusu ne kyiisi a wɔmfa pasteurized nhyɛ mu | Cheese a ɛyɛ mmerɛw te sɛ feta ne Brie de asiane ba sɛ wobenya Listeria yare no. Hwɛ label no na fa nea ɛka sɛ "pasteurized" nkutoo di dwuma. |
| Mpataa akɛse a mercury pii wom | Mpataa akɛse te sɛ shark, tilefish, ne king mackerel wɔ mercury pii. Eyi betumi asɛe akokoaa ntini ahorow. Mpataa nketewa te sɛ tilapia ne halibut yɛ nea asiane biara nni ho sɛ wobedi. |
| Caffeine a wɔnom boro so | Caffeine wɔ kɔfe, tii, chocolate, ne anonne a ɛyɛ dɛ bi mu. To kɔfe a wonom no ano hye ma nkuruwa biako anaa abien da biara. Bisa wo duruyɛfo ma ɔmma no afotu. |
Dɛn na woyɛ ma ɔhaw ahorow a ɛtaa ba bere a wonyinsɛn no?
Ɛyɛ ade a ɛfata sɛ wubehyia ɔhaw nketenkete bi wɔ saa bere yi mu. Ano aduru bi ni.
Anɔpa Yare
- Di biribi te sɛ krak anaa paanoo a ayow a wɔayam ansa na woafi mpa so anɔpa.
- Sɛ́ anka wubedi aduan kɛse prɛko pɛDi nnuan nketenkete da mũ no nyinaa.
- Twe wo ho fi nnuan a srade ne nnuhwam wom ho . Ginger tii a wɔnom nso boa nnipa binom.
Ayamtim
- Anyɛ yiye koraa no, nom nsu nkotoku 8-10 da biara.
- Di nnuan a ahoɔdennuru wom pii (nnuaba, nhabannuru, aburow a wɔayam).
- Nnuaba te sɛ guava ne guava so wɔ mfaso kɛse.
Koma a ɛyɛ yaw
- Mma nnidi pii prɛko pɛ, di nnuan nketenkete pii .
- Nnipa binom nya ahotɔ denam nufusu kuruwa biako a wɔnom ansa na wɔadidi so.
- To nnuan a ɛyɛ nnuhwam, srade ne citrus nnuaba anonne (akutu nsu) ano hye.
Momma yɛnsua ‘Nyinsɛn Akɔnnɔ’ nso ho ade.
Ɛyɛ ade a ɛfata sɛ wubenya aduan ho akɔnnɔ bere a wonyinsɛn no . Yɛsan frɛ no ‘aduan ho akɔnnɔ’. Sɛ w’ani gye biribi a ahoɔden wom ho a, ɛnyɛ hwee sɛ wubedi. Nanso bɔ mmɔden sɛ wubedi w’akɔnnɔ so wɔ nnuan a ɛyɛ dɛ na srade wom ho.
Nea ɛho hia paa: Ɛtɔ mmere bi a, ebia w’ani begye nneɛma a ɛnyɛ aduan te sɛ efĩ, nsõ, chalk nnua, ne nsukyenee ho. Wɔfrɛ saa tebea yi Pica . Eyi betumi afi biribi te sɛ dade a enni nipadua no mu. Mma biribiara nni saa nneɛma yi. Wɔpira wo ne wo ba no nyinaa paa. Sɛ wunya saa akɔnnɔ yi a, hwɛ hu sɛ wobɛka akyerɛ wo duruyɛfo.
Mmɔ mmɔden sɛ wubedi aduan na ama wo mu duru so atew bere a wonyinsɛn no. Ɛho hia sɛ wunya aduannuru a wuhia na ama wo ne wo ba no nyinaa anya apɔwmuden.
Nkrasɛm a Wɔde Kɔ Fie
- Ma w'aduan nyɛ kɔla ahorow na egu ahorow . Sɛ́ anka wubedi ade koro da biara no, fa nhabannuru, nnuaba, ne aburow ahorow ka w’aduan ho.
- Mma da koro mpo vitamin a wɔde ma ansa na awo , titiriw folic acid aduru a wo duruyɛfo kyerɛw ama wo no.
- Kwati nnuan a ahoɔden nnim te sɛ nsa, nam ne mpataa a wɔannoa, ne nufusu a wɔmfa nnuru nhyɛ mu koraa.
- Nom nsu pii da mũ no nyinaa. Ɛho hia paa ma w’akwahosan ne wo ba no de.
- Di kan ne wo duruyɛfo nkasa fa vitamin foforo biara a wobɛnom anaa aduan ho haw biara a ebia wowɔ ho.
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