Sɛ wokɔ nnurutɔnbea, anaasɛ wo ne oduruyɛfo kasa, anaa wokenkan asɛm bi a ɛfa aduannuru ho a, ɛbɛyɛ sɛ woate nsɛmfua "Vitamins" ne "Supplements" mmiako mmiako, ɛnte saa? Ɛtɔ da bi a, sɛ wote saa nsɛm yi a, wususuw sɛ, "Dɛn na eyi kyerɛ?" Antioxidant, RDA,
fat -Soluble, Water-Soluble... Nsɛmfua pii wɔ hɔ a ɛte sɛ eyi. Enti ɛnnɛ yɛsusuu sɛ, fa saa nsɛm a wɔtaa te yi na kyerɛkyerɛ mu kyerɛ wo deɛ ne nteaseɛ a ɛnyɛ den no yɛ. Eyi te sɛ nsɛm asekyerɛ nhoma ketewaa bi.
Dɛn titiriw ne vitamin ne mineral ahorow?
Momma yɛmfa nsɛmfua abien a yɛtaa te no mfi ase.
- Vitamin: Sɛ yɛbɛka no tiawa a, eyinom yɛ aduannuru a efi awosu mu a ɛwɔ afifide ne mmoa mu a ɛho hia ma yɛn nipadua nyin, ahoɔden, ne ntini dwumadi. Vitamin ahorow abien na ɛboa ma yɛn akwahosan kɔ so tra hɔ. Wɔyɛ vitamin ahorow a srade ntumi nwura mu na ɛtumi nwura nsuo mu. Yɛbɛka wɔn ho asɛm kakra.
- Aboɔden abo : Eyinom yɛ aduannuru a ɛwɔ asase anaa nsu mu na afifide ne mmoa twetwe. Saa minerals yi ne nneɛma atitiriw a ɛwɔ yɛn sẽ ne yɛn nnompe mu. Wɔboa nso ma nkwammoaa kyekye na ɛma ntini mu nkate yɛ adwuma yiye. Calcium ne magnesium yɛ eyi ho nhwɛso pa.
- Nnuru nketenkete: Eyi ne din titiriw a wɔde frɛ vitamin ne mineral nyinaa. Wɔfrɛ wɔn "micro" efisɛ yɛn nipadua hia no kakraa bi pɛ. Ɛwom sɛ wɔyɛ nketewa de, nanso ɛho hia na ama "aduannuru akɛse" a yɛn nipadua hia pii te sɛ srade , protein, ne carbohydrates no ayɛ adwuma yiye.
Nsonsonoe bɛn na ɛwɔ "Fat-Soluble" ne "Water-Soluble" vitamin ahorow ntam?
Eyi ho hia yiye efisɛ ɔkwan a wɔfa so nom vitamin bi ne nkɛntɛnso a ebetumi anya no gyina ɔkwan a wɔfa so no so. Momma yenhu nsonsonoe a ɛda abien no ntam pefee.
| Su a ɛwɔ hɔ | Vitamins a Ɛma Srade Nwura Mu | Vitamins a Ɛma Nsuo Nwura Mu |
|---|
| Nneɛma ahorow | Vitamin A, D, E, ne K | Vitamin C ne B vitamin ahorow (sɛ nhwɛso no, folic acid, B6, B12) . |
| Nneɛma a wɔkora so wɔ nipadua no mu | Aane. Wɔde sie mmerɛbo ne srade ntini mu na wɔde di dwuma bere a ɛho hia no. | Dabi, nipadua no gye dodow a ehia na ɛde nea aka no fi nsu mu. |
| Asiane a ɛwɔ awuduru mu (Awuduru) . | Sɛ wonom boro dodow a wɔkamfo kyerɛ a, ebetumi aboaboa ano wɔ nipadua no mu na ayɛ awuduru. Eyi betumi de tebea horow a emu yɛ den te sɛ akisikuru, ɔfe, ne mmerɛbo a ɛsɛe aba. | Asiane a ɛwɔ awuduru mu no sua koraa efisɛ woyi nea ɛboro so no fi nipadua no mu. |
| Asiane a ɛwɔ sintɔ mu | Egye bere ansa na sintɔ bi aba efisɛ wɔkora so wɔ nipadua no mu. | Esiane sɛ wɔankora so wɔ nipadua no mu nti, sɛ wɔannya denam da biara da aduan so a, sintɔ ahorow betumi aba ntɛm. |
Ade a ɛho hia sen biara ne sɛ worennom vitamin biara, titiriw vitamin a srade wom, pii da a wonkɔ oduruyɛfo nkyɛn. Sɛ wususuw sɛ awuduru bi wɔ wo mu a, kɔ wo duruyɛfo nkyɛn ntɛm ara. Sɛ biribi si ntɛm a, wubetumi nso afrɛ Ɔman Awuduru Ho Amanneɛbɔbea a ɛwɔ Colombo Ɔman Ayaresabea no.
Yɛn Nipadua Ho Banfo: Sua Nneɛma a Ɛko Tia Ɔyare ne Free Radicals Ho Ade
Wɔte saa nsɛm abien yi wɔ baabiara mprempren. Asɛm tiawa a ɛwɔ eyi akyi no te sɛ nea edidi so yi.
- Free Radicals: Fa eyinom sɛ nneɛma nketenkete a ɛyɛ anifere a entumi nnyina wɔ yɛn nipadua mu. Esiane sɛ ɛlɛtrɔnik bi nni wɔn mu nti, wɔbɔ mmɔden sɛ ‘wobewia’ ɛlɛtrɔnik afi molecule afoforo mu na ama wɔatumi agyina pintinn. Yɛfrɛ saa adeyɛ yi oxidation . Saa oxidation yi betumi asɛe yɛn nkwammoaa. Ɛte sɛ dade a ayɛ mmerɛw.
- Antioxidants: Eyinom ne asɛm no mu abran. Nea saa nnuru a ekum ɔyare mmoawa yi yɛ ne sɛ ɛma saa free radicals a ɛhaw adwene no nya wɔn ankasa ɛlɛtrɔnik, na ɛma ɛyɛ den. Ɛne sɛ, wosiw wɔn kwan na wɔansɛe nkwammoaa. Vitamin A, C, E ne beta-carotene a ɛwɔ nipadua no muWɔyɛ nnuru a ano yɛ den a ɛko tia ɔyare mmoawa.
- Phytochemicals: Eyinom yɛ nneɛma a ɛwɔ nnuaba, nhabannuru, ne afifide afoforo mu a ɛwɔ akwahosan so mfaso. Wɔtaa yɛ adwuma sɛ nneɛma a ɛko tia ɔyare mmoawa. Nhwɛso ahorow bi ne lycopene a ɛwɔ tomato mu ne resveratrol a ɛwɔ bobe mu.
Nsɛm a wɔde ka ho ne nsɛmfua a ɛfa ho
Yɛtaa ka sɛ, "Fa aduan a wɔde ka ho." Ma yɛnhwɛ nsɛmfua a ɛbata saa asɛm no ho.
- Nneɛma a Wɔde Ka Ho: Sɛ yɛbɛka no tiawa a, nnuru a wɔde ka aduan ho yɛ nneɛma a yɛfa fi abɔnten de di aduannuru a enni yɛn da biara da aduan mu no ho dwuma. Eyinom betumi ayɛ vitamin, mineral, nhabannuru , anaa nneɛma afoforo. Ade a ɛho hia ne sɛ nnuru a wɔde ka aduan ho nyɛ nea wɔde besi aduan a ɛkari pɛ ananmu, na mmom ɛyɛ aduan a wɔde ka aduan ho nkutoo.
- Amino Acids : Eyinom ne nneɛma a ɛkyekye protein ahorow. Yɛn nipadua hia amino acid ahorow 21 na ama yɛatumi ayɛ adwuma yiye. Wɔyɛ emu bi wɔ nipadua no mu. Nanso ɛsɛ sɛ wonya amino acid ahorow bi a ɛho hia fi aduan mu.
- Botanicals / Herbs: Nneɛma abien no nyinaa yɛ nneɛma a wonya fi afifide mu na wɔde di dwuma sɛ nnuru a wɔde ka aduan ho esiane akwahosan nti.
- Fortify: Eyi ne din a wɔde frɛ ɔkwan a wɔfa so de vitamin ne minerals ka aduan anaa anonne bi ho na ama aduannuru a ɛwɔ mu no akɔ soro. Sɛ nhwɛso no, wɔma nufusu a wɔde ahyɛ mu no ‘hyɛ den’ denam vitamin A ne D a wɔde ka ho no so.
- Multivitamin : Sɛ aduru, srade, anaa ɔkwan foforo so no, vitamin bɛboro biako a, yɛfrɛ no multivitamin.
Vitamins a Wɔde Ma Ɛnanom a Wɔyem ansa na Wɔawo
Eyi nso yɛ ɔfã a ɛho hia paa.
Vitamin a wɔde ma ansa na wɔawo no yɛ multivitamin bi a wɔayɛ no titiriw sɛnea ɛbɛyɛ a ɛna a onyinsɛn benya aduannuru nketenkete a ohia pɛpɛɛpɛ.
Folic acid, iron, ne
calcium pii wɔ mu sen multivitamin a wɔde di dwuma daa no. Ɛho hia yiye sɛ wobɛfa eyinom sɛnea wo duruyɛfo kamfo kyerɛ no pɛpɛɛpɛ.
Dɛn na saa nneɛma a ɛwɔ nkyerɛwde no so yi kyerɛ?
Sɛ wofa toa a wɔde nnuru a wɔde ka aduan ho anaa aduan packet bi a, ɛfata sɛ wuhu nsɛmfua abien a ɛwɔ so yi ho asɛm.
- Daa Mmoa a Wɔkamfo Kyerɛ (RDA):Eyi ne aduannuru dodow a nnipa a wɔwɔ apɔwmuden dodow no ara hia da biara na wɔasiw nyarewa ano. Eyi gu ahorow wɔ mfe a obi adi ne ɔbarima ne ɔbea nna mu. Sɛ nhwɛso no, RDA a ɛwɔ vitamin C ho no betumi afi miligram 15 kosi 120 da biara.
- Daa Botae (%DV): Wohu eyi wɔ nnuan anaa anonne ho nkyerɛwde so. Ɛkyerɛ wo Recommended Daily Allowance (RDA) no mu dodow a wunya fi saa aduan no biako mu. Sɛ nhwɛsoɔ no, sɛ aduane bi wɔ %DV a ɛyɛ 30% ma calcium a, ɛno kyerɛ sɛ wobɛnya calcium a wuhia da biara da no mu 30% wɔ aduane baako mu.
- Megadose : Eyi ne asɛmfua a wɔde kyerɛ nnuru a wɔde ka aduan ho a ɛma vitamin ne mineral dodow a wɔkamfo kyerɛ da biara no bɛboro 100%. Bio nso, nnuru a ɛdɔɔso saa a wɔbɛnom a wonnya nnuruyɛfo afotu no betumi ayɛ nea asiane wom kɛse.
Nkrasɛm a Wɔde Kɔ Fie
- Vitamins ne minerals ho hia ma yɛn akwahosan. Nanso nea ɛho hia sen biara ne kari pɛ . Nneɛma a ɛdɔɔso dodo ne nea esua dodo nyinaa nyɛ papa.
- Vitamin a srade ntumi nwura mu (A, D, E, K) no sie nipadua no mu na sɛ wɔnom boro so a, ebetumi ayɛ awuduru. Vitamin a ɛtumi nwura nsuo mu (C, B) no wɔ asiane a ɛba fam.
- Nnuru a wɔde ka aduan ho yɛ ‘ade a wɔde ka aduan pa ho, na ɛnyɛ ‘ade a wɔde si ananmu’.
- Nea ɛho hia sen biara: Kwati sɛ wobɛnom vitamin anaa nnuru a wɔde ka aduan ho biara, titiriw megadoses, a wo ne wo duruyɛfo nkasa.
- Kenkan aduan anaa aduannuru biara a wobɛnom no din na te nea ɛwɔ mu ase (RDA, %DV).
Vitamins, Nnuru a Wɔde Ka Ho, Aduandi, RDA, Nneɛma a Ɛko Tia Ɔyare, Aboɔden abo, Sri Lanka
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