Ɛyɛ ade a ɛfata sɛ yɛte ɔkɔm nka bere a yɛwɔ atiridii anaa atiridiinini no, ɛnte saa? Ɛtɔ da bi a mpanyimfo a wɔwɔ fie no ka sɛ, "Nnidi pii mprempren, wo nipadua reyɛ yare." Mpɛn ahe na yɛate nsɛm te sɛ "Nnidi bere a woayɛ atiridii, di bere a woayɛ atiridii." Nanso so nokware bi wɔ asɛm yi mu ampa? Sɛ yɛyare a, dɛn na yɛn nipadua hia ankasa? Okay, momma yɛnka eyi ho asɛm nnɛ, wɔ ɔkwan a ɛnyɛ den so. Ma menka asɛm biako kan: ɛnsɛ sɛ wugyae adidi da bere a woyare no. Ɛno yɛ afotu bɔne.
Fa yɛn nipadua no sɛ kar. Sɛ yɛyare a, ɛkyerɛ sɛ ɔko kɛse bi rekɔ so wɔ yɛn nipadua mu. Yɛn nipadua mu tumi a ɛko tia nyarewa no asraafo (nneɛma te sɛ mogya mu nkwammoaa fitaa ) reko atia mmoawa anaa mmoawa a wɔde yare no bae no. Saa ɔko yi hwehwɛ ahoɔden pii. Enti, sɛnea kar hia ngo na ama watumi atu mmirika no, saa ara na yɛn nipadua nso hia aduannuru, kyerɛ sɛ, aduan pa, na ama yɛako atia ɔko yi. Sɛ yɛannidi a, yɛn asraafo a wɔreko no hwere ahoɔden a wohia, na yare no mu yɛ den.
Nkwammoaa a ɛko tia nyarewa Superheroes: Nneɛma a ɛko tia ɔyare mmoawa
Nnuan a yedi no wɔ aduannuru soronko bi a ɛboa yɛn nipadua mu tumi a ɛko tia nyarewa no. Eyinom mu nea ɛho hia sen biara ne nneɛma a ɛko tia ɔyare mmoawa . Sɛ yɛbɛka no tiawa a, wɔyɛ "free radicals" a ɛsɛe yɛn nipadua mu nkwammoaa. Eyinom te sɛ nnipa bɔne nketewa a wɔwɔ yɛn nipadua mu. Nnuru a ɛko tia ɔyare mmoawa kyere saa nnipa bɔne yi na ɛsɛe wɔn nkɛntɛnso bɔne no. Eyi bɔ yɛn nkwammoaa ho ban na ɛhyɛ yɛn nipadua mu ahoɔden a ɛko tia nyarewa no mu den . Sɛ woyare mpo a, eyi betumi aboa wo ma wo ho atɔ wo ntɛmntɛm.
Saa nnuru a ekum ɔyare mmoawa yi ahorow pii wɔ hɔ. Momma yɛnhwɛ nnuan ahorow titiriw ne nnuan a ɛwɔ mu.
| Nnuru a ɛko tia ɔyare mmoawa no su | Nnuan a pii wom |
|---|---|
| Beta-carotene ne carotenoid afoforo | Karɔt, ɛmo a ɛyɛ dɛ, akutu, akutu, papaya, mango, tomato, akutu, akutu, aprɛko, beet, broccoli. (Ɛdɔɔso wɔ nhabannuru ne nnuaba a ɛyɛ kɔkɔɔ tuntum, borɔdɔma, ne ahabammono tuntum mu) |
| Vitamin C a ɛwɔ nipadua no mu | Akutu, bobe aba, limes, akutu, papaya, strawberry, kiwi, broccoli, cauliflower, tomato. |
| Vitamin E a ɛwɔ nipadua no mu | Almond, owia-nsu aba, atoko bɔta, salmon, cod-mrɛbo mu ngo. |
Kae sɛ, sɛ worenoa nhabannuru ne nnuaba yi a , noa no wɔ nsu kakraa bi mu na fa bere kakraa bi a wubetumi. Ɛno ansa na wɔbɛkora saa aduannuru a ɛsom bo yi so na wɔde akɔ yɛn nipadua mu.
Aduan foforo a ɛboro so a ɛboa nipadua no mu tumi a ɛko tia nyarewa
Wɔ nnuru a ɛko tia ɔyare mmoawa akyi no, aduannuru titiriw afoforo pii wɔ hɔ a ɛboa ma yɛn nipadua mu tumi a ɛko tia nyarewa no nya apɔwmuden.
Bioflavonoids a ɛma nipadua no yɛ adwuma
Eyinom te sɛ vitamin C ’s nnamfo paa. Sɛ wɔka vitamin C bom a, ɛboa ma nipadua no mu tumi a ɛko tia nyarewa no dwumadi yɛ kɛse bio.
- Ɛhe na wohu wɔn?: Wohu wɔn pii wɔ nnuaba te sɛ borɔdɔma ne tangerine a ɛyɛ pith ne pith fitaa mu, ne nneɛma te sɛ chili peppers, limes, cherries, ne grapes mu. Ayɛyɛdeɛ (titiriw ayɛyɛdeɛ kɔkɔɔ) nso wɔ bioflavonoid a ano yɛ den a wɔfrɛ no `(Quercetin)`.
Glutathione a wɔde yɛ aduru
Eyi yɛ aduannuru foforo a tumi wom a ɛboa nipadua no mu tumi a ɛko tia nyarewa no ko tia nyarewa.
- Ɛhe na wohu wɔn?: Nnuadewa te sɛ broccoli, kabege, cauliflower, Brussels sprouts, ne spinach na ɛwɔ mu.
Nnuru a wɔde yɛ afifide
Eyinom yɛ nnuru titiriw a wɔde afrafra a wohu wɔ afifide mu. Eyinom so wɔ mfaso kɛse ma yɛn nipadua akwahosan.
- Ɛhe na wohu wɔn?: Ɛkame ayɛ sɛ wohu wɔn wɔ afifide biara mu ankasa. Enti sɛ wudi nhabannuru, nnuaba, ne aburow ahorow ahorow a , wubenya saa aduannuru yi fi awosu mu. Wɔdɔɔso wɔ nneɛma te sɛ apɔw-mu-teɛteɛ, ayɛyɛde, ɛmo kɔkɔɔ, soyabean, ne tomato mu.
Protein ahorow a esiesie nipadua no
Sɛ yɛyare a, yɛn nipadua mu nkwammoaa sɛe. Protein ho hia na ama wɔasiesie nkwammoaa a asɛe yi na wɔasan akyekye. Protein nso ho hia na wɔde ako atia mmoawa ne mmoawa a wɔde nyarewa ba.
Enti sɛ woyare a, bɔ mmɔden sɛ wode nnuan a protein pii wom yi bɛka w’aduan ho:
- Akokɔ anaa akokɔ a onni honam ani
- Nsunam
- Nkwaa a wɔde yɛ nkesua
- Nufusu ne yogurt
- Atoko te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono
- Soya
Yɛn nananom ahintasɛm: akokɔ soup ne tii a ɛyɛ hyew
Wokae awerɛkyekye nkate a ɛwɔ akokɔ soup kuruwa a ɛyɛ hyew a na yɛn maame ne yɛn nananom yɛ bere a yɛanya atiridii no ? Ɛnyɛ asɛm bi kɛkɛ. Nhwehwɛmu ada no adi mpo sɛ akokɔ soup betumi atew atiridii ho sɛnkyerɛnne so.
- Ɛtew hwene a ɛyɛ den so: Nsu a ɛyɛ hyew ma hwene no mu a ɛyɛ den no so tew.
- Ma nsu a ɛyɛ mmerɛw: Eyi ma ɛnyɛ den sɛ yebeyi nsu a ɛyɛ nwini afi hɔ.
- Ɛtew ɔfe so (Anti-inflammatory): Ebetumi atew ɔfe nketenkete a ɛwɔ nipadua no mu so na ɛde akwahosan aba nipadua no mu.
Ɛyɛ papa nso sɛ wobɛnom tii a ɛyɛ hyew. Mfaso kɛse wɔ yɛn nkurɔfo a wɔnom nneɛma te sɛ coriander, ginger, ne tii a ɛnyɛ den so. Eyinom ma nipadua no nya nsu a ɛho hia na ɛma nsu a ɛwɔ mu no yɛ mmerɛw. Green ne black tea titiriw wɔ nnuru a ano yɛ den a ɛko tia ɔyare mmoawa a wɔfrɛ no `(Flavonoids)`, a ɛno nso boa nipadua no mu tumi a ɛko tia nyarewa no.
Enti, bere foforo a wubenya atiridii anaa atiridiinini no, mma wunnya aduan na bɔ mmɔden sɛ wobɛma wo nipadua no ahoɔden a ehia de ako atia. Nanso, sɛ wo sɛnkyerɛnne no mu yɛ den a, mma ɛnkɔ yiye wɔ nna kakraa bi mu, anaasɛ sɛ wowɔ biribi a ɛhaw wo a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn.
Nkrasɛm a Wɔde Kɔ Fie
- Mma nnkɔ a wunni aduan da bere a woyare no. Wo nipadua hia ahoɔden na ama watumi ako atia nyarewa.
- Fa nnuaba ne nhabannuru (titiriw nea ɛyɛ tuntum) a vitamin ne nnuru a ekum ɔyare mmoawa pii wom ka w’aduan ho.
- Nom nsu pii te sɛ akokɔ soup a ɛyɛ hyew, cilantro, anaa tii. Eyi bɛboa ma nsu a ɛyɛ mmerɛw no ayɛ mmerɛw na ama nsu atɔ wo mu.
- Protein ho hia na ama nipadua no mu nkwammoaa asiesie na ama obi ho atɔ no ntɛmntɛm. Fa nnuan te sɛ nam, mpataa, nkesua, anaa atoko ka ho.
- Sɛ wohaw wo ho wɔ wo sɛnkyerɛnne ahorow no ho anaasɛ sɛ emu yɛ den a, kɔ wo duruyɛfo nkyɛn ntɛm ara.
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