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So asɛm a wɔka sɛ ‘ɛsɛ sɛ nnipa baanu didi’ no yɛ nokware?
Yɛn nyinaa ate asɛm a wɔka sɛ, "Afei monyɛ biako, moyɛ baanu. Enti ɛsɛ sɛ wudi nnipa baanu." Nanso so ɛno yɛ nokware ankasa? Dabi, sɛnea nnuruyɛfo kyerɛ no, bɛyɛ calories foforo bɛyɛ 300 pɛ na wuhia da biara. Na ɛno fi nyinsɛn no fã a ɛto so abien no mu. Susuw sɛnea calories 300 sua no ho hwɛ. Ɛno kɛse bɛyɛ sɛ banana a wɔde di dwuma daa ne yogurt kuruwa biako. Sɛ ɛnte saa a, ɛho nhia sɛ wobɛboaboa nnuan mmepɔw ano de ama nnipa baanu aduan. Saa a wobɛyɛ no bɛma wo mu duru ayɛ kɛse a ɛho nhia.Dɛn nti na vitamin a wɔnom ho hia saa?
Wɔ nyinsɛn mu no, wo nipadua hia vitamin ne mineral ahorow bi pii sen sɛnea ɛtaa ba. Folic acid ne iron yɛ nneɛma abien a ɛho hia sen biara. Wo duruyɛfo bɛma wo vitamin titiriw bi a wɔde ma ansa na woawo ama saa bere yi. Ɛho hia paa sɛ wobɛfa no yiye.- Folic Acid : Eyi boa ma akokoaa a ɔhyɛ yafunu mu no amemene ne n’akyi berɛmo nyin. Ne titiriw no, ɛboa ma asiane a ɛwɔ hɔ sɛ obi benya awo mu dɛmdi a wɔfrɛ no neural tube defects te sɛ spina bifida , no so tew.
- Iron : Wo mogya dodow kɔ soro wɔ saa bere yi mu, enti wuhia iron foforo na ama woatumi akɔ so. Sɛ ɛnte saa a, ebia wobɛbrɛ , wo home ayɛ wo yaw , na mogya atɔ wo .
Enti, mma w’ani ngu so sɛ wobɛnom nnuru ne vitamin ahorow a wo duruyɛfo akyerɛw ama wo no bere ano.
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Check Availability →So metumi afi ase ateɛteɛ m’apɔw mu bere a manyinsɛn no?
Nnipa pii susuw sɛ, "Oh, aka akyi dodo sɛ wubefi ase ateɛteɛ w'apɔw mu mprempren a worewo akokoaa no." Ɛno yɛ anansesɛm a edi mũ. Nokwarem no, sɛ woanteɛteɛ w’apɔw mu da mpo a, ɛyɛ papa sɛ wubefi apɔw-mu-teɛteɛ a ɛnyɛ den ase bere a wonyinsɛn no, sɛnea wo duruyɛfo kamfo kyerɛ no. Nanso, eyi nyɛ bere pa a ɛsɛ sɛ wufi agumadi foforo a ɛwɔ nkɛntɛnso kɛse ase (sɛ nhwɛso no, bɔɔlbɔ, inline skating) a asiane kɛse wom sɛ wobɛhwe ase. Nanso ɛnyɛ hwee sɛ wubefi ase ayɛ nneɛma te sɛ nantew a ɛyɛ ntɛmntɛm ne asuguare . Oduruyɛfo no nyansahyɛ ne sɛ anyɛ yiye koraa no, teɛteɛ w’apɔw mu simma 30 da biara, nna dodow no ara wɔ dapɛn no mu. Eyi bɛma woanya mfaso pii.- Wubetumi ada yiye anadwo.
- Ɛtew asiane a ɛwɔ hɔ sɛ wobenya asikreyare wɔ nyinsɛn mu bere a wɔyem no so.
- Nipadua ne adwene no nya nkɔso pa.
Hwɛ hu sɛ wobɛkae mmara ahorow yi bere a woreyɛ apɔw-mu-teɛteɛ no.
Apɔw-mu-teɛteɛ ye, nanso ɛsɛ sɛ wɔyɛ no yiye paa. Nneɛma bi a ɛsɛ sɛ yɛma ɛtra yɛn adwenem ni. Momma yɛnhwɛ saa pon yi na yɛnte eyi ase yiye.| Do's | Ɛnsɛ sɛ woyɛ saa |
|---|---|
| Fa apɔw-mu-teɛteɛ yɛ adwuma wɔ ɔkwan a ɛbɛma woatumi ne w’adamfo bi abɔ nkɔmmɔ bere a woreteɛteɛ w’apɔw mu no. | Nyɛ adwumaden araa ma wuntumi nhome anaa wuntumi nkasa. |
| Paw apɔw-mu-teɛteɛ a ɛyɛ ahotɔ na ɛyɛ anigye ma wo (e.g. asuguare, nantew) sɛnea wo duruyɛfo afotu kyerɛ. | Kwati dwumadi ahorow a ebetumi de nhyɛso, nkɛntɛnso, anaa opira biara aba wo yafunu so. |
| Sɛ wote nka sɛ wo nipadua reyɛ hyew dodo bere a woreteɛteɛ w’apɔw mu a, gyae ntɛm ara na gye w’ahome. | Kwati apɔw-mu-teɛteɛ a ɛma nipadua no yɛ hyew dodo, te sɛ yoga a ɛyɛ hyew .'' Nipadua mu hyew a ɛkɔ soro no nyɛ papa mma akokoaa no. |
Nsu ne anonne afoforo
Ɛho hia yiye sɛ wobɛkwati sɛ nsu bɛtɔ wo mu da mũ no nyinaa, ɛnyɛ bere a woreyɛ apɔw-mu-teɛteɛ nkutoo. Nsu nkuruwa 6-8 a wobɛnom da biara no yɛ adwene pa. Nanso twe wo ho fi anonne a asikre wom ho sɛnea wubetumi biara. Mpɛn pii no, yensusuw asikre dodow ne calories a ɛho nhia a ɛwɔ nnuaba anonne a wɔtɔ wɔ sotɔɔ mu, tii a ɛyɛ dɛ, ne kɔfe anonne te sɛ Frappuccinos. Eyinom betumi ama yɛn mu duru akɔ soro a ɛho nhia ntɛmntɛm yiye . Enti, ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛnom nsu a ɛho tew.Hwɛ wo nipadua a ɛkari pɛ nso yiye.
Bere a wo ba no nyin wɔ wo yafunu mu no, wo nipadua no tumi a ɛtwe ade ba fam no sesa. Sɛ yɛbɛka no tiawa a, sɛnea wo nipadua kari pɛ no sesa. Enti ebetumi ayɛ den sɛ wode ne nyinaa sua prɛko pɛ. Sɛ woreyɛ biribi te sɛ sakre a wobɛtra mpo a, ɛsɛ sɛ woyɛ no brɛoo na wode ahwɛyiye yɛ. Enti hwɛ yiye kakra bere a wonam, woreforo antweri na woasian no."Me duruyɛfo ka kyerɛɛ me sɛ aduru a eye sen biara a wɔde sa nan a ahonhon ne asuguarebea. Ɛkame ayɛ sɛ na mekɔ asuguare da biara. Ɛmaa me ahotɔ kɛse." - a efi yɛn wɛbsaet no adamfo bi hɔ.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛho nhia sɛ ‘wodi nnipa baanu’ bere a wonyinsɛn no. Efi ɔsram abiɛsa a ɛto so abien no, calories 300 foforo kakraa bi pɛ na ɛho hia da biara.
- Ɛho hia yiye sɛ wobɛnom vitamin ahorow a folic acid ne iron wom sɛnea wo duruyɛfo akyerɛ wo no.
- Sɛnea nnuruyɛfo kamfo kyerɛ no, anyɛ yiye koraa no, sɛ obi de simma 30 yɛ apɔw-mu-teɛteɛ a ɛfata (te sɛ nantew anaa asuguare a ano yɛ den) da biara a, ɛwɔ akwahosan mu mfaso pii.
- Kwati sɛ wobɛteɛteɛ w’apɔw mu sɛ wote nka sɛ woabrɛ dodo, wo ho ayɛ hyew, anaasɛ wo yafunu so nhyɛso a.
- Nom nsu a ɛho tew pii sen sɛ wobɛnom anonne a asikre wom. Ma w’adwene si sɛnea wo nipadua kari pɛ no so kɛse.
- Sɛ w’adwene mu yɛ wo naa wɔ biribiara a wɔaka ho asɛm wɔ ha no ho a, nnye nea afoforo ka no nni kɛkɛ, kɔ wo duruyɛfo anaa oduruyɛfo nkyɛn bere nyinaa.
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