Asɛm bi wɔ hɔ a agye din yiye wɔ yɛn nyinaa mu sɛ, "Sɛ
atiridii , ɛsɛ sɛ wudi mmuada, na sɛ wowɔ atiridii a, ɛsɛ sɛ wudi yiye." So eyi yɛ nokware asɛm ampa? Anaasɛ ɛyɛ asɛm a wɔka kɛkɛ? Yɛn mu dodow no ara nnim no yiye. Nanso ma menka nkyerɛ wo, biribiara nni hɔ a ɛsɛ sɛ wohaw wo ho. Efisɛ nokwasɛm ne sɛ,
mmuadadi bere a woyare no nyɛ ade pa da. Yɛn nipadua hia ahoɔden na ama yɛatumi ako atia nyarewa, na saa ahoɔden no fi nnuan a ahoɔden wom a yedi no mu. Sɛ yɛbɛka no tiawa a, sɛ wudi aduan pa a ɛkari pɛ a, biribiara a aka wɔ yɛn nipadua mu no fi ase yɛ adwuma yiye. Ɛnyɛ sɛ nnuan a ahoɔdennuru pii wom boa yɛn nipadua ma ɛko tia nyarewa nko, na mmom ɛboa ma yesiw nyarewa ano nso. Enti ɛnnɛ, momma yɛnka saa nnuan a ɛyɛ nwonwa yi a ebetumi ahyɛ yɛn
nipadua mu ahoɔden a ɛko tia nyarewa no mu den na aboa yɛn ma yɛatwe yɛn ho afi nyarewa ho no ho asɛm.
Nkwammoaa a ɛko tia nyarewa Superheroes: Nneɛma a ɛko tia ɔyare mmoawa
Ebia woate saa din yi ho asɛm pɛn. Antioxidants yɛ aduannuru a ɛho hia kuw bi a ɛboa ma yɛn nipadua mu tumi a ɛko tia nyarewa no yɛ den. Eyinom ho nhwɛso ne beta-carotene,
vitamin C , ne
vitamin E. Enti ɛyɛ adwuma dɛn? Fa no sɛ "nneɛma bɔne" wɔ yɛn nipadua mu a ebetumi asɛe nkwammoaa, yɛfrɛ no "free radicals." Wɔte sɛ atamfo nketewa a wɔwɔ yɛn nipadua mu. Saa nnamfo yi a wɔfrɛ wɔn nnuru a ɛko tia ɔyare mmoawa yi ma saa atamfo no nyɛ hwee na eyi tumi a ɛsɛe ade no fi hɔ. Wɔte sɛ "bodyguards" a wɔbɔ yɛn nkwammoaa ho ban. Enti, wɔboa yɛn ma yɛkɔ so nya apɔwmuden na sɛ yɛyare a, yɛn ho tɔ yɛn ntɛmntɛm. Ɔkwan a eye sen biara na ɛyɛ mmerɛw a yɛbɛfa so ama saa nneɛma a ɛko tia ɔyare mmoawa yi akɔ yɛn nipadua mu ne
sɛ yebedi nnuaba ne nhabannuru pii sɛnea yebetumi. Sɛ wonoa nhabannuru a, bɔ mmɔden sɛ wobɛnoa no wɔ nsu kakraa bi mu sɛnea wubetumi. Eyi bɛboa ma aduannuru a ɛwɔ aduan no mu no akɔ so atra hɔ. Akwahosan ahyehyɛde dodow no ara kamfo kyerɛ sɛ wonni nnuaba ne nhabannuru 5 kosi 9 da biara. Saa a wobɛyɛ no bɛma woanya nnuru a ɛko tia ɔyare mmoawa pii.
Sɛ nhwɛso no, papaya bɛyɛ nkyem anan mu biako ma wunya beta-carotene dodow a wɔkamfo kyerɛ da biara da no fã. Na nhaban momono te sɛ akutu ma beta-carotene, vitamin C, folic acid , ne magnesium .
| Aduannuru a ɛma ahoɔden | Nnuan a wɔtaa hu (a nea abu so wɔ Sri Lanka ka ho) . |
|---|
| Beta-carotene ne carotenoid afoforo | Karɔt, ɛmo a ɛyɛ dɛ, akutu, mango, papaya, tomato, nhaban momono (akutu, kale, gotu kola), broccoli, ne akutu. |
| Vitamin C a ɛwɔ nipadua no mu | Guava, nectarine, borɔdɔma, lime, kiwi, papaya, strawberry, tomato, broccoli, ɛmo (mpataa chili), cauliflower. |
| Vitamin E a ɛwɔ nipadua no mu | Almond, owia-nsu aba, atoko (peanut butter), hazelnut, mpataa a srade wom te sɛ salmon, cod-liver ngo. |
Nnamfo afoforo a wɔboa ma nipadua no tumi ko tia nyarewa
Wɔ nnuru a ɛko tia ɔyare mmoawa akyi no, aduannuru afoforo pii wɔ hɔ a ɛho hia a ɛboa yɛn nipadua mu tumi a ɛko tia nyarewa no.
Momma yensua bioflavonoids ho ade kakra.
Eyinom nso yɛ abɔde mu nneɛma a ɛwɔ afifide mu ka vitamin C. Eyinom nso yɛ adwuma sɛ nneɛma a ɛko tia ɔyare mmoawa na ɛboa ma nipadua no mu tumi a ɛko tia nyarewa no yɛ adwuma yiye.
- Ɛhe na wunya?: Wohu no pii wɔ citrus nnuaba te sɛ akutu ne limes pith ne pith fitaa mu. Wohu wɔ mpataa, cherries, ne bobe nso mu. Quercetin a ɛwɔ broccoli, ayɛyɛde kɔkɔɔ ne fitaa mu no nso yɛ bioflavonoid a ɛdɔɔso yiye.
Glutathione yɛ aduannuru a ɛho hia.
Glutathione yɛ aduannuru foforo a ɛho hia a ɛma yɛn nipadua mu tumi a ɛko tia nyarewa no nya ahoɔden a ehia na ama yɛako atia nyarewa.
- Baabi a wubenya: Wubetumi anya saa aduannuru yi afi nhabannuru te sɛ broccoli, Brussels sprouts, kabege, cauliflower, ne spinach mu.
Phytochemicals: Tumi a afifide wɔ
Eyinom yɛ nnuru a wɔde afrafra a ɛwɔ afifide nyinaa mu. Sɛ yɛbɛka no tiawa a, sɛ wudi aburow, nnuaba, ne nhabannuru ahorow a, wubenya saa nneɛma a ɛma akwahosan yi fi awosu mu.
- Ɛhe na wofi?: Wɔdɔɔso wɔ nnuan te sɛ apɔw-mu-teɛteɛ, aprɛko, broccoli, kabege, karɔt, kɔbere, galik, atoko (atoko, akutu), ayɛyɛde, ɛmo kɔkɔɔ, soyabean, ɛmo, ne tomato mu.
Mma wo werɛ mmfi hia a protein ho hia!
Bere a yɛtaa ka vitamin ho asɛm no, ɛho hia sɛ yɛkae sɛ protein ho hia na ama yɛakyekye ntini ahorow a ɛwɔ yɛn nipadua mu na asiesie, na yɛako atia mmoawa ne mmoawa a wɔde nyarewa ba nso.
Sɛ woyare a, wo nipadua te sɛ ɔko. Ɛhia protein, "dansi nneɛma" a ehia na wɔde akyekye asraafo (nkwaboaa a ɛko tia nyarewa) a wohia ma saa ɔko no na wɔasiesie nneɛma a asɛe no.
Enti, fa protein fibea pa ka w’aduan ho. Nanso hwɛ hu sɛ wobɛpaw
protein a ɛnyɛ den fibea . Sɛ nhwɛso no, atoko, akutu, bankye a ɛyɛ ahabammono, soya, nantwinam a ɛnyɛ den, ne akokɔ anaa akokɔnam a enni were yɛ nneɛma pa a wubetumi apaw.
Yɛn nananom kokoam aduannoa ho nyansahyɛ ahorow ma nna a wɔyare
So wunim sɛ nnuan ne anonne a yɛn nananom de maa yɛn bere a yɛyare no bi wɔ nyansahu mu nnyinaso ankasa?
- Akokɔ Soup: Nhwehwɛmu abien ada no adi sɛ akokɔ soup yɛ ɔkwan pa a wɔfa so boa ma wɔko tia atiridii. Biako ne sɛ ɛboa ma anom a ɛyɛ mmerɛw no so tew na ɛma nsu a ɛyɛ mmerɛw no yɛ mmerɛw, na ɛma ɛyɛ mmerɛw sɛ yɛbɛfefe. Nhwehwɛmu nso kyerɛ sɛ ɛwɔ tumi a ɛnyɛ den a ɛko tia ɔyare mmoawa a ebetumi aboa ma atiridii ho sɛnkyerɛnne ahorow no afi hɔ.
- Hot Tea: Eyi nso yɛ ofie aduru a agye din yiye. Tii a ɛyɛ hyew a wɔnom nso boa ma nsu a ɛwɔ nipadua no mu no yɛ mmerɛw na ɛma nsu ( hydration ) dodow a ɛho hia no kɔ so tra nipadua no mu. Nneɛma a ano yɛ den a ɛko tia ɔyare mmoawa a wɔfrɛ no flavonoids ahyɛ tii ahabammono ne tuntum ma. Nneɛma te sɛ ginger tea ne coriander a yɛnom wɔ yɛn man mu nso so wɔ mfaso kɛse ma nipadua no.
Enti, bere foforo a wobɛte nka sɛ woyare no, sɛ́ anka wubehuruw adidi no, di nnuan pa bi te sɛ eyinom a ɛbɛma woanya ahoɔden na ama wo nipadua no tumi a ɛko tia nyarewa no ayɛ kɛse, na ama wo nipadua no ahome. Sɛ wo yare no ho sɛnkyerɛnne no mu yɛ den anaasɛ wowɔ ɔhaw bi wɔ w’aduan ho a,
hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu. Nkrasɛm a Wɔde Kɔ Fie
- Asɛm a wɔka sɛ "di mmuada ma atiridii, didi ma atiridii " yɛ anansesɛm. Sɛ woyare a, wo nipadua hia ahoɔden ne aduannuru na ama woatumi ako atia nyarewa.
- Di nnuaba ne nhabannuru ahorow a ɛyɛ kɔla ahorow da biara da, a nnuru a ekum ɔyare mmoawa pii wom, na ama wo nipadua no mu tumi a ɛko tia nyarewa no ayɛ den.
- Protein ho hia na ama nipadua no mu ntini asiesie na wɔako atia nyarewa.Paw protein a srade nnim fibea ahorow.
- Ɛho hia sɛ wokɔ so nya nsu bere a woyare no. Nom nsu pii te sɛ nsu, soup a ɛyɛ hyew, ne tii a ɛyɛ hyew.
- Sɛ w’adwene mu yɛ wo naa wɔ w’ayaresa tebea anaa w’aduan ho a , hwehwɛ afotu fi wo duruyɛfo hɔ bere nyinaa.
nipadua mu ahoɔden a ɛko tia nyarewa, aduannuru, vitamin, yare, atiridiinini, atiridiinini, nnuru a ɛko tia ɔyare mmoawa, aduan a ahoɔden wom, aduan ne anonne, asetra a ahoɔden wom
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