Yɛn nyinaa pɛ sɛ yenya honam ani a ɛte apɔw, ɛhyerɛn, na ɛyɛ fɛ. Nanso bere a yɛrenyin no, yɛn honam ani sɛe esiane nneɛma te sɛ owia a ɛbɔ, efĩ, ne nea ɛkeka ho nti. Ebia woahyɛ no nsow sɛ mprempren nnipa pii de vitamin ne nnuru ahorow a wɔde ka ho redi dwuma de akura honam ani akwahosan mu. Adwene a ɛwɔ eyi akyi ne sɛ wɔbɛbɔ were no ho ban denam aduan a wɔde bɛma afi mu no so, te sɛ nea wɔde bɛpete akyi no ara pɛ. Enti ɛnnɛ, momma yɛnka nea ɛyɛ nokware wɔ eyi ho, so yehia saa nneɛma yi ampa, ne nea ɛsɛ sɛ wuhu sɛ wode bedi dwuma a.
Dɛn ne saa aduannuru yi a eye ma honam ani?
Nokwarem no, vitamin ne aduannuru bi a wɔfrɛ no antioxidants boa kɛse ma yɛn honam ani yɛ den na ɛhyerɛn. Sɛ yɛbɛka no tiawa a, saa nneɛma a ɛko tia ɔyare mmoawa yi te sɛ awɛmfo a wɔbɔ yɛn nipadua mu nkwammoaa ho ban na ansɛe no . Te sɛ yɛn man mu asraafo no, wɔbɔ yɛn nkwammoaa ho ban. Wobetumi atew ɔhaw a owia de ba honam ani no so titiriw.
Fa no sɛ, sɛ wokɔ mpoano na owia hyew wo ankasa a, wo honam ani yɛ kɔkɔɔ kakra na ɛte sɛ nea wɔahyew. Saa nnuru a ekum ɔyare mmoawa yi boa ma wɔbɔ honam ani nkwammoaa ho ban fi ɔsɛe a ɛte saa ho. Ma yɛnhwɛ aduannuru a ɛho hia titiriw ma honam ani.
| Aduan a wɔde ma no su | Mfaso a ɛwɔ so ma honam ani | Eyinom yɛ abɔde mu nnuan a wɔtaa di. |
|---|---|---|
| Vitamin C a ɛwɔ nipadua no mu | Ɛboa ma honam ani akuru sa ntɛmntɛm, ɛboa ma wɔyɛ collagen a ɛma honam ani yɛ mmerantebere. Aduru a ano yɛ den a ɛko tia ɔyare mmoawa a ɛtew nwi ne owia a ɛsɛe ade so. | Guava, nectarine, borɔdɔma, narang, lime, strawberry, ɛmo (mpataa chili). |
| Vitamin E a ɛwɔ nipadua no mu | Eyi nso yɛ ade a ano yɛ den a ɛko tia ɔyare mmoawa. Sɛ wɔde ka vitamin C ho a, ɛtew nea owia sɛe honam ani no so kɛse. Ɛboa nso ma nsu a ɛwɔ honam ani no kɔ so tra hɔ. | Almond, owia-nsu aba, akutu, broccoli, atoko. |
| Vitamin A (Vitamin A/Retinol) a ɛwɔ nipadua no mu. | Ɛho hia ma honam ani nkwammoaa nyin na wosiesie. Wɔtaa hu saa ade yi wɔ nnuru a wɔde ko tia nwi mu, na wɔfrɛ no Retinol. Ɛboa nso ma akisikuru so tew. | Nnuadewa a ɛyɛ ahabammono tuntum te sɛ karɔt, ɛmo, akutu, akutu, kale, mango, nkesua. |
| Selenium a wɔde yɛ nneɛma | Eyi yɛ mineral a ɛboa ma honam ani yɛ den. Nhwehwɛmu ada no adi sɛ ebia ɛbɛboa ma wɔabɔ wo ho ban afi owia a ɛsɛe ade ne honam ani kokoram mpo ho akodu baabi. | Nkwaa, akokɔ, nsenia, owia aba, cashews. |
| Nkwammoaa a wɔbom yɛ adwuma Q10 (CoQ10) . | Ɛyɛ biribi a ɛwɔ yɛn nipadua mu nkwammoaa biara mu fi awosu mu. Ɛtew bere a yɛrenyin no. Ɛboa ma honam ani ahoɔden na ɛtew nwi so. | Mpataa a srade wom te sɛ salmon ne tuna, akokɔ, soyabeans, spinach. |
Enti so ɛsɛ sɛ menom nnuru a wɔde ka ho ma eyi?
Asɛmmisa a ɛho hia sen biara ni. Ɛyɛ nokware sɛ aduannuru a yɛaka ho asɛm wɔ atifi hɔ no nyinaa ye ma wo honam ani. Nanso so ɛno kyerɛ sɛ ɛsɛ sɛ wokɔ nnurutɔnbea kɔtɔ vitamin ahorow yi toa biara na wonom? Dabi, ɛnte saa koraa.
Ɛsɛ sɛ nea edi kan ne nea eye sen biara a wobɛpaw no yɛ aduan a ɛkari pɛ na ahoɔden wom bere nyinaa.
Kae sɛ wɔanyɛ yɛn nipadua sɛ wɔmfa nnuru ne nnuru a wɔde hyɛ nipadua mu mma, na mmom sɛnea ɛbɛyɛ a abɔde mu nnuan bɛma yɛanya ahoɔden. Sɛ yenya saa aduannuru yi fi nhabannuru, nnuaba, nhabannuru, ne nnuaba a yɛkaa ho asɛm wɔ atifi hɔ no mu a, ɛnyɛ saa vitamin no nko na yɛrenya, na mmom aduannuru afoforo a ɛsom bo ɔhaha pii te sɛ fiber nso. Ɛte sɛ nea wɔaboaboa ano a edi mũ.
Enti dɛn na wɔde nnuru a wɔde ka aduan ho yɛ? Wɔ nsɛm titiriw bi mu no, oduruyɛfo betumi akamfo akyerɛ sɛ wɔmfa nnuru a wɔde ka ho . Nhwɛsoɔ:
- Sɛ wowɔ aduannuru a enni wo mu a: Sɛ biribi te sɛ mogya mu nhwehwɛmu si so dua sɛ ɛda adi pefee sɛ vitamin pɔtee bi nni wo so a.
- Wɔ ayaresa tebea horow bi mu: Nyarewa bi mma nipadua no ntumi nnye aduannuru yiye.
- Bere a nyinsɛn : Eyi nti na wotu ɛnanom a wɔyem fo sɛ wɔnnom nnuru a wɔde ka aduan ho te sɛ folic acid ne iron no.
- Vegans: Aduannuru bi te sɛ vitamin B12 nni nnuan a wɔde afifide ayɛ mu.
Esiane ntease titiriw te sɛ eyi nti, eye sɛ wobɛnom nnuru a wɔde ka aduan ho bere a oduruyɛfo akamfo akyerɛ nkutoo .
Asiane ahorow wɔ hɔ a ebetumi aba wɔ nnuru a wɔde ka aduan ho a wɔbɛnom sɛnea wosusuw sɛ ɛte no mu!
Sɛ wususuw sɛ, "Vitamins ye ma nipadua no, ɛnyɛ hwee sɛ wobɛnom kakra dodo," ɛno yɛ adwene a ɛnteɛ a asiane wom yiye. Susuw ho hwɛ, nsu pii a wobɛnom mpo nyɛ papa. Saa ara na ɛte wɔ eyi ho. Wɔ vitamin ne mineral biara ho no, anohyeto bi a ɛwɔ soro a ahobammɔ wom wɔ hɔ a yɛn nipadua betumi agyina ano da biara.
Adwene titiriw a wɔde si vitamin ahorow a srade ntumi nfra mu so
Wɔakyekyɛ vitamin ahorow mu titiriw ayɛ no akuw abien: nea ɛtumi nwura nsuo mu (vitamins C ne B) ne nea ɛtumi nwura sradeɛ mu (vitamins A, D, E, K). Vitamin a ɛboro so a ɛtumi nwura nsuo mu no fi nsuo mu. Nanso, wɔkora vitamin ahorow a srade wom so wɔ nipadua no mu.
Ɛno kyerɛ sɛ, sɛ wonom nnuru pii te sɛ vitamin A ne E a, ebetumi aboaboa ano wɔ akwaa ahorow te sɛ mmerɛbo mu na ayɛ awuduru mmom sen sɛ ɛbɛyɛ mmerɛw sɛ wobeyi afi nipadua no mu.
- Vitamin A pii a obi nom no betumi ama ne ti ayɛ no yaw , ɔfe, ne ti nhwi atɔ, na ne mmerɛbo asɛe. Eyi yɛ asiane kɛse ma mmea a wɔyem.
- Vitamin E a wɔnom boro so no betumi asiw mogya a ɛtwetwe no kwan.
- Sɛ obi di nneɛma pii te sɛ selenium a, ebetumi ama obi anya tebea horow a emu yɛ den te sɛ ti nhwi a ɛbɛtɔ, nnadewa a ɛyɛ mmerɛw, ne ntini a ɛsɛe.
Mfi ase nnom nnuru a wɔde ka aduan ho da esiane sɛ w’adamfo bi ka kyerɛɛ wo nti, esiane sɛ wuhuu TV so dawurubɔ bi, anaasɛ esiane sɛ wuhuu biribi wɔ Intanɛt so nti. Wo duruyɛfo nkutoo na onim nea wo nipadua hia ankasa.
Enti dɛn ankasa na ɛsɛ sɛ yɛyɛ?
Ɛyɛ ade pa sɛ wubesusuw honam ani akwahosan ho. Momma yɛnkɔhwehwɛ no wɔ ɔkwan a eye sen biara na ahobammɔ wom so.
1. Fa aduan di kan: Bɔ mmɔden sɛ anyɛ yiye koraa no wode nnuaba ne nhabannuru a ɛsono emu biara 5 bɛka w’aduan ho da biara. Di nneɛma te sɛ nhaban momono, nnuaba, ne mpataa.
2. Hwehwɛ aduruyɛ mu afotu: Sɛ wowɔ wo honam ani haw bi, anaasɛ wususuw sɛ wowɔ aduannuru a enni mu a, yɛsrɛ wo kɔ w’abusua oduruyɛfo (oduruyɛfo) nkyɛn.
3. Yɛ nhwehwɛmu: Sɛ ɛho hia a, wo duruyɛfo bɛkra nneɛma te sɛ mogya mu nhwehwɛmu.
4. Sɛ wɔkyerɛw ma wo nkutoo a, fa: Sɛ wo duruyɛfo kyerɛw ma wo nkutoo a, fa nnuru a wɔde ka ho, wɔ dodow ne bere tenten a ɔkyerɛw ma wo no mu nkutoo.
So nyansa nnim kɛse sɛ wubedi ɔkwan yi akyi sen sɛ wubesusuw ho na woanom nnuru a wɔde ka aduan ho na woapira nipadua no?
Nkrasɛm a Wɔde Kɔ Fie
- Fapem a eye sen biara ma honam ani a ɛte apɔw na ɛhyerɛn ne aduan ahorow a ɛkari pɛ.
- Nneɛma a ɛko tia ɔyare mmoawa te sɛ vitamin C, E, A, ne selenium ho hia yiye ma honam ani akwahosan.
- Ɛyɛ papa bere nyinaa sɛ wubenya saa aduannuru yi afi abɔde mu nnuan te sɛ nnuaba, nhabannuru, ne nhabannuru mu sen sɛ wubenya nnuru a wɔde sa yare mu.
- Mma w’ankasa nnom vitamin anaa nnuru afoforo a wɔde ka aduan ho da a wunni aduruyɛfo afotu. Ebetumi de asiane aba.
- Sɛ wowɔ wo honam ani anaa aduannuru ho dadwen bi a, wo ne wo duruyɛfo nkasa na nya afotu a ɛfata.
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