So wo dɔfo no renya aduannuru a ɛfata a ohia? (Aduan Aduan a Ɛnyɛ Den) .

Sɛ obi a ɔwɔ w’abusua mu, ebia wo maame, wo papa, anaa obi a ɔbɛn wo paa, nya yare bi a, ɛyɛ ade a ɛfata sɛ asɛmmisa no bɛba yɛn adwenem sɛ, "So ɔrenya aduannuru a ohia?" Efisɛ yenim sɛ eyi ne bere a wohia aduan pa kɛse. Nanso esiane yare nti, nneɛma te sɛ aduan ho akɔnnɔ a ɛyera, akisikuru, nsakrae a ɛba ne dɛ mu, ne ebia ɛyɛ den sɛ ɔbɛwe aduan anaa ɔbɛmene no betumi ama eyi ayɛ asɛnnennen ankasa. Enti, ɛnnɛ yɛbɛka nsɛnkyerɛnne a ɛnyɛ den bi a ebetumi aboa wo ma woahu sɛ ebia wo dɔfo no nnya aduannuru a ɛdɔɔso ho asɛm.

Dɛn ne aduannuru a wonnya nni ho sɛnkyerɛnne atitiriw?

Nsɛnkyerɛnne pii wɔ hɔ a ɛtaa ba a ɛkyerɛ sɛ aduan pa nni a yetumi hu bere a yɛyare. Sɛ yɛde yɛn adwene si eyinom so kakra a, yebetumi ayɛ ho biribi ntɛm.

Afotu 1: Wo mu duru a wobɛtew so a wɔnhwɛ kwan

Eyi ne sɛnkyerɛnne a edi kan a yehu na ɛsɛ sɛ yɛde yɛn adwene si so kɛse. Sɛ nnuan dodow a yedi so tew esiane nneɛma te sɛ akisikuru, aduan ho akɔnnɔ a yɛhwere, ne ɛyɛ den sɛ yɛbɛmene nti a, yɛn mu duru so tew.

Momma yɛnka sɛ na wo dɔfo no mu duru boro so kakra ansa na wɔreyare. Nanso, sɛ wɔbɛtew wɔn mu duru so bere a wɔyare no nyɛ adwene pa. Efisɛ saa bere yi, srade no ka ho , wubetumi ahwere ntini a ɛho hia ma nipadua no nso . Saa ntini yi ho hia yiye na ama woakɔ so ayɛ den na woako atia yare.

Dɛn na wobetumi ayɛ?

Sɔ nneɛma a ɛnyɛ den yi hwɛ na ama w’aduan pa atu mpɔn na woahwɛ wo mu duru so:

• Ma aduan dodow nkɔ soro: Sɛ́ anka wobɛma nnuan akɛse abiɛsa da biara no, ma nnuan nketewa anum anaa asia a ahoɔden wom nnɔnhwerew abien kosi abiɛsa biara . Sɛ nhwɛso no, wubetumi de yogurt ama anɔpa, soup wɔ nnɔnhwerew kakraa bi akyi, aburow bi ama awia aduan, ne nnuaba bi anwummere.
• Nsu a wɔde ma: Sɛ wuntumi nnidi a, wo ne wo duruyɛfo nka nsu a wɔde ma a ahoɔdennuru ne aduannuru pii wom ho asɛm.
• Ma adidi bere nyɛ anigye: Sɛ wo ne w’abusuafo ne wo nnamfo adidi a, ebetumi ama w’akɔnnɔ ayɛ kɛse, sen sɛ wo nkutoo wubedidi.
• Sesa sɛnea aduan te: Sɛ ɛyɛ den ma wo sɛ wobɛwe anaa wobɛmene aduan a, bɔ mmɔden sɛ wode nnuan a ɛyɛ mmerɛw te sɛ yogurt, apɔw-mu-teɛteɛ, ne nhabannuru a wɔayam bɛma. Wubetumi nso de nneɛma te sɛ kukuruku a wɔatwitwa no yiye ama sɛ ɛbɛyɛ yiye a. Wo ne wo duruyɛfo anaa aduannuru ho ɔbenfo nka eyi ho asɛm.

Afotu 2: Ɔbrɛ a ɛkɔ so daa

So wo dɔfo no ka bere nyinaa sɛ wabrɛ? So ade ketewaa bi mpo a wɔyɛ no ma wɔbrɛ? Nea ebetumi ama eyi aba saa titiriw ne mogya a ɛtɔ kɔ nipadua mu a dade nnim, a wɔsan frɛ no mogya a ɛtɔ so dade a enni nipadua mu .

Sɛ yɛbɛka no tiawa a, tebea yi ba bere a mogya mu nkwammoaa kɔkɔɔ a ɛde mframa pa kɔ yɛn nipadua mu ntini mu no dodow so tew. Sɛ wɔantumi amfa mframa pa ankɔ nipadua no mu yiye a, nipadua no hwere ahoɔden na ɛte nka sɛ wabrɛ.

Wɔ ɔbrɛ akyi no, hwɛ sɛ wowɔ sɛnkyerɛnne ahorow yi bi anaa:

• So wo honam ani yɛ bruu?
• So wowɔ biribi a ɛte sɛ nsenia (nnadewa a wɔde nnuadewa yɛ) wɔ wo nnadewa mfinimfini?
• So wo nsa ne wo nan yɛ nwini bere nyinaa?

Sɛ wɔansa iron a enni nipadua no mu yiye a, ebetumi ama obi anya komayare na wanya ɔyare mmoawa mpɛn pii.

Dɛn na wobetumi ayɛ?

Eyi ano aduru ne dade. Nanso, ade biako wɔ hɔ a ɛho hia yiye . Mma w’ankasa nkɔ nnurutɔnbea kɛkɛ na w’ankasa ntɔ dade a wɔde ma. Nea edi kan no , akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ wo duruyɛfo nkyɛn na woyɛ mogya mu nhwehwɛmu na ama woahu tebea no pɔtee .

Afotu 3: Nwi a ɛbɛtɔ anaasɛ ayɛ teateaa

Nneɛma pii betumi ama obi ti nhwi atɔ bere a ɔyare no. Nnuru, ayaresa (e.g. kokoram ayaresa), adwennwen, anaa sɛnea yare no ankasa te nyinaa betumi aboa ma eyi aba. Nanso, ade titiriw foforo a ɛde eyi ba betumi ayɛ protein anaa iron a enni nipadua no mu .

Fa no sɛ, sɛ yɛn nipadua no nnya protein a ɛdɔɔso a, ɛde protein a ɛwɔ mu no bedi dwuma kakraa bi. Ade biako a nipadua no yɛ ne sɛ egyae nhwi nyin bere tiaa bi , adeyɛ a ɛho nhia na ama obi atumi atra ase. Eyi ma ti nhwi no sɛe na ɛyɛ teateaa.

Dɛn na wobetumi ayɛ?

• Nnuan a protein wom: Mmoa nnuan te sɛ nantwinam, mprako nam, mpataa, akokɔ nam, ne nkesua wɔ protein pii. Sɛ woyɛ obi a onni nam a, wubetumi anya protein a ɛho hia no afi nnuaba te sɛ chickpeas, green beans, lentils, soya, cashews, ne peanuts mu.
• Hwɛ yiye wɔ dade ho: Sɛ wususuw sɛ dade nni wo mu sɛnea yɛadi kan aka no a, kɔ oduruyɛfo nkyɛn kɔhwɛ na sɛ ɔkamfo nnuru a wɔde ka ho nkutoo a. Fa nnuan a dade wom te sɛ nam, mpataa, ne nhabannuru a ɛyɛ ahabammono ka w’aduan ho.

Afotu 4: Ano ne tɛkrɛma ho haw

So wo dɔfo tɛkrɛma yɛ kɔkɔɔ na ɛhyerɛn? So mpaapaemu anaa akuru wɔ wɔn ano ntwea so? Eyinom betumi ayɛ vitamin B a onni anaasɛ iron a onni ho sɛnkyerɛnne.

Vitamin te sɛ Vitamin B1 (Thiamine), B2 (Riboflavin), B6 ​​(Pyridoxine), ne B12 ho hia na ama yɛn nipadua no ayɛ adwuma yiye, yɛanya ahoɔden, na yɛako atia nyarewa.

Dɛn na wobetumi ayɛ?

Sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, ade a edi kan a ɛsɛ sɛ woyɛ ne sɛ wobɛkɔ wo duruyɛfo nkyɛn . Ɔbɛhwɛ nneɛma afoforo a ɛde ba, ahwɛ sɛ vitamin dodow sua, na wama wo afotu a ɛfata.

Wɔtaa tu fo sɛ wɔmfa nnuan a vitamin B pii wom nka aduan no ho.

• Nsunam
• Nufusu ne nufusu mu nneɛma (yogurt, cheese) .
• Aburow a wɔayam no yiye
• Nnuadewa a ɛyɛ ahabammono
• Aburow a wɔahyɛ no den

Wɔ tebea horow bi mu no, sɛ wuntumi mfi aduan nkutoo mu nnya nea ɛdɔɔso a, ebia wo duruyɛfo bɛkamfo vitamin a wɔde ka wo ho akyerɛ wo. Vitamin B12 ho hia titiriw ma vegans , efisɛ wohu no abɔde mu wɔ mmoa nneɛma nkutoo mu.