Akokoaa a wobɛhwɛ kwan no yɛ bere titiriw a ɛyɛ fɛ wɔ asetra mu, ɛnte saa? Wɔ saa bere yi mu, bere a asetra kakra renya nkɔso wɔ wo nipadua mu no, aduannuru a eye sen biara a wode bɛma wo ne saa akokoaa no ne ade a edi kan. "So ɛsɛ sɛ midi nnipa baanu mprempren?", "Dɛn na ɛsɛ sɛ midi?", "Dɛn koraa na ɛsɛ sɛ midi?", ne nea ɛkeka ho Ebia wowɔ nsɛmmisa pii wɔ w'adwene mu. Mma ɛnhaw wo, ɛyɛ ade a ɛfata koraa. Ɛnnɛ, yɛbɛka w’aduan a wudi wɔ nyinsɛn mu ho asɛm tiawa na yɛadi nokware de aboa wo wɔ akwantu yi mu.
Sɛnea wobɛyɛ w’aduan ho nhyehyɛe ama akokoaa a ɔwɔ apɔwmuden ni
Wuhia calories bɛyɛ 300 foforo da biara sen sɛnea na wuhia ansa na worenyinsɛn (na sɛ wokura mmanoma a, wuhia 600 bio). Nanso eyi nkyerɛ sɛ wubetumi adi nea wopɛ biara kɛkɛ. Wopɛ sɛ wunya aduannuru a ɛsen biara fi aduan biara a wudi mu, ma wo ne wo ba no nyinaa.
Ebetumi ayɛ den sɛ wubedidi bere ano a ɔfe ne anɔpa yare a wuhyia wɔ asram kakraa a edi kan no mu no. Nanso bɔ mmɔden sɛ wubedi aduan a ɛkari pɛ sɛnea wubetumi biara. Ɛho hia yiye nso sɛ wobɛnom vitamin ahorow a wɔde ma ansa na woawo no.
Wiɛ, ma yɛnhwɛ aduannuru a ɛho hia a ɛsɛ sɛ wode ka w’aduan ho wɔ saa bere yi mu, ne nnuan a ɛwɔ mu.
| Aduannuru a ɛho hia | Dɛn nti na ɛho hia? | Nya no fi saa nnuan yi mu |
|---|---|---|
| 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. Nhwɛso bi ne tebea bi a wɔfrɛ no Spina Bifida . | Nnuadewa a ɛyɛ ahabammono tuntum te sɛ akutu ne kale, atoko, chickpeas, bankye, akutu, ne vitamin ahorow a oduruyɛfo no akyerɛw ama wɔn. |
| Dadeɛ | Wo mogya dodow kɔ soro wɔ saa bere yi mu. Eyi boa ma akokoaa no nya mframa pa a ohia. Iron a enni nipadua no mu betumi ama obi abrɛ na mogya atɔ no. | Nantwinam, akokɔnam, mpataa, nkesua, soya, akutu, atoko, borɔdɔma, date. Ɛyɛ papa sɛ wobɛfa iron ne biribi a vitamin C (lemon, orange) wom na ama atwe no yiye. |
| Calcium a ɛwɔ nipadua no mu | Ɛho hia sɛ wunya sẽ ne nnompe a ɛyɛ den ma wo ba no. Ɛho hia nso sɛ wobɛma wo nnompe ayɛ den. Sɛ ɛnte saa a, wobegye calcium afi wo nnompe mu na wubetumi anya nnompe mu yare akyiri yi. | Nufusu, yogurt, kyiisi, mpataa nketewa a wɔde akutu ayɛ (nkasanoma), akraman, sesame aba, ne krak. |
| Protein a ɛwɔ nipadua no mu | Ɛho hia ma akokoaa no akwaa, ne ntini, ne ne ntini nyinaa nyin. | Nkwaa, nam, mpataa, nufusu, atoko, akutu, bankye a ɛyɛ ahabammono, soya. |
| DHA (Omega-3) a ɛwɔ nipadua no mu. | Ɛho hia yiye ma akokoaa no amemene ne n’aniwa nkɔso. | Mpataa a srade wom te sɛ salmon, tuna, ne mackerel (bɛyɛ mprenu dapɛn biara), ne nkesua ahorow bi. |
| Fiber a ɛyɛ den | Ɛboa ma wosiw akisikuru a ɛtaa ba bere a wɔyem no ano. | Aburow a ɛyɛ bruu, buckwheat, oats, paanoo a wɔde aburow ayɛ, nhabannuru, nnuaba (titiriw banana, papaya). |
Afei nso, kae sɛ ɛho hia yiye sɛ wobɛnom nsu a ɛdɔɔso . Bɔ mmɔden sɛ anyɛ yiye koraa no wobɛnom nsu nkuruwa 8-10 da biara.
Momma yɛntwe yɛn ho mfi saa nnuan yi ho kakra, ɛnte saa?
Bere a nneɛma bi wɔ hɔ a eye ma wo ne wo ba no, nneɛma bi nso wɔ hɔ a ɛsɛ sɛ wokwati ampa wɔ saa bere yi mu. Eyinom bi betumi apira wo ba.
- Nsã: Eyi yɛ dabi-dabi. Nsã betumi apira akokoaa nkɔso kɛse, ama wawo ntɛm , na wadi dɛm.
- To caffeine ano hye:Caffeine wɔ kɔfe, tii, chocolate, ne anonne a ɛyɛ dɛ bi mu. Ɛyɛ papa sɛ wobɛto kɔfe a wobɛnom no ano hye ma nkuruwa biako kosi abien da biara. Sɛ obi nom nsa pii a, ebetumi ama asiane a ɛwɔ hɔ sɛ obi mu duru a ɛba fam wɔ awo mu no ayɛ kɛse.
- Mpataa a mercury pii wom: Po mu mpataa akɛse te sɛ shark, tilefish, ne tilefish wɔ mercury pii. Eyinom betumi asɛe wo ba no ntini. Mmom no, di mpataa te sɛ salmon, mackerel, ne shrimp.
- Nufusu ne kyiisi a wɔmfa nnuru nhyɛ mu: Kwati kyiisi bi a ɛyɛ mmerɛw (te sɛ feta ne brie) ne nneɛma a wɔde nufusu a wɔmfa nnuru nhyɛ mu . Eyinom betumi ayɛ ɔyare mmoawa bi a wɔfrɛ no Listeria , a ebetumi apira wo ba no. Hwɛ nea wɔakyerɛw so na fa nneɛma a wɔakyerɛw so sɛ "pasteurized" nkutoo di dwuma.
- Nam, mpataa, ne nkesua a wɔannoa anaasɛ wɔannoa no yiye: Kwati sushi a wɔannoa, nam a wɔannoa no yiye (steak a wɔntaa nnoa wɔ mfinimfini), ne nkesua a wɔannoa (a ebia wobehu wɔ sauce bi mu). Eyinom betumi ayɛ mmoawa a wopira.
Sɛ wowɔ ɔhaw ahorow te sɛ aduan ho akɔnnɔ a ɛyera na wofe a, dɛn na woyɛ?
Ɛnyɛ bere nyinaa na nyinsɛn yɛ bere a ɛyɛ fɛ. Ebia mmere bi wɔ hɔ a wobɛte nka sɛ wompɛ sɛ wudidi mpo.
- Wɔ Anɔpa Yare ho : Di biribi a ɛyɛ nwunu, te sɛ cream cracker biscuit anaa abien, ansa na woafi mpa so anɔpa. Di nnuan nketenkete pii da mũ no nyinaa sen sɛ wubedi nnuan akɛse. Ginger tii a wɔnom nso boa nnipa binom. Kwati nnuan a srade wom, ɛyɛ nnuhwam, ne nea wɔayam.
- Akisikuru: Di nnuan a ahoɔdennuru wom pii (nnuaba, nhabannuru, aburow a wɔayam). Nom nsu pii. Eyi betumi aboa ma wɔadi so kɛse. Sɛ ɛyɛ den a, wo ne wo duruyɛfo nkasa.
- Koma mu yare: Di aduan kakraa bi sen sɛ wubedi aduan pii. Tew nnuan a ɛyɛ nnuhwam ne srade so. Nnipa binom nya ahotɔ denam nufusu kuruwa biako a wɔnom ansa na wɔadidi bere tiaa bi no so.
Mma nnyɛ aduan a ɛbɛma wo mu duru so atew bere a wonyinsɛn no da. Ebetumi ama wo ne wo ba no anya aduannuru a wohia na ama wɔanya apɔwmuden no. Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ wo mu duru a ɛkɔ soro ho a, onipa a oye sen biara a wo ne wo bɛkasa ne wo duruyɛfo .
Nyinsɛn Ho Akɔnnɔ ne Pica
Ɛyɛ ade a ɛfata sɛ wubenya akɔnnɔ bere a wonyinsɛn, anaasɛ akɔnnɔ . Ɛnyɛ hwee sɛ w’ani begye nneɛma te sɛ mango, pickles, ne ice cream ho. Nanso sɛ ɛresiw aduan pa kwan a, ɛsɛ sɛ wudi so kakra.
Nanso, ɛtɔ da bi a nneɛma ntumi nni, sɛ nhwɛso no , dɔte, dɔte, chalk nnua, nsõ, nsukyenee.Ebia wowɔ ɔpɛ a ɛboro so sɛ wubedi nneɛma a ɛte sɛɛ. Yɛfrɛ tebea yi Pica . Mpɛn pii no eyi betumi ayɛ aduannuru a enni nipadua mu te sɛ dade a enni nipadua mu ho sɛnkyerɛnne. Sɛ w’ani gye nneɛma a ɛyɛ nwonwa te sɛ eyi ho a, nnni. Wɔpira wo ne wo ba no nyinaa paa. Ka eyi ho asɛm kyerɛ wo duruyɛfo ntɛm ara. Sɛ wowe biribi a awuduru wom wɔ akwanhyia mu a, wubetumi afrɛ Ɔman Awuduru Ho Amanneɛbɔbea a ɛwɔ Colombo Ɔman Ayaresabea no nso akɔhwehwɛ afotu.
Nkrasɛm a Wɔde Kɔ Fie
- Ma w’aduan nyɛ kɔla ahorow na egu ahorow. Di nhabannuru, nnuaba, aburow, protein, ne nufusu mu nneɛma a ɛkari pɛ.
- Mma nnyae vitamin ahorow (titiriw nea folic acid ne iron wom) a wo duruyɛfo akyerɛw ama wo no a wobɛnom no da.
- Kwati nsa, sigaretnom, ne nnuan a ahoɔden nnim koraa.
- Nom nsu a ɛdɔɔso. Kɔ so nya nsu da mũ no nyinaa.
- Sɛ wowɔ w’aduan, wo mu duru, anaa akwahosan ho asɛm foforo biara ho dadwen bi a, wo ne wo duruyɛfo nka ho asɛm pefee. Mma nsuro anaa n’ani nnwu.
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