Feeling weak , atiridiinini, nipadua mu yaw, aduan ho akɔnnɔ a ɛyera ... so ɛnyɛ ahometew ankasa sɛ wubenya atiridii no ne eyi nyinaa? Saa bere yi de, ɛwom sɛ wopɛ sɛ wudi biribi na ama woanya ahoɔden de, nanso wonte nka sɛ wubedi. Enti ɛnnɛ, momma yɛnka nneɛma a eye sen biara a ɛsɛ sɛ wudi na yɛnom na aboa wo nipadua ma ne ho atɔ no ntɛm wɔ mmere a emu yɛ den yi mu ho asɛm.
So aduan ne anonne betumi asa atiridii?
Sɛ yɛbɛka no tiawa a, yiw! Aduan pa a wubenya no ma wo nipadua mu tumi a ɛko tia nyarewa no nya ahoɔden kɛse de ko tia atiridii mmoawa no. Ɛte sɛ nea wode akode pa ne aduan rema asraafo a wɔrekɔ ɔko.
Sɛ wonyɛ yare mpo a, protein ho hia na ama wo nipadua no ahoɔden akɔ so ayɛ adwuma. Enti sɛ woyare a, ɛho hia kɛse mpo. Nam a ɛnyɛ den, nkokɔ, mpataa, nufusu, nkesua , nnuaba, ne aba yɛ protein fibea pa.
Sɛ wɔkyekyem pɛpɛɛpɛ a, ɔbea a wanyin hia protein bɛyɛ gram 46 da biara, na ɔbarima a wanyin hia bɛyɛ gram 56. Nanso, dodow yi betumi ayɛ soronko a egyina wo nipadua ahiade so. Ɛnanom a wɔyem ne wɔn a wɔma wɔn nufu hia protein pii.
Nnuan a protein pii wom nso wɔ aduannuru te sɛ Vitamin B6 ne Vitamin B12 , a ɛho hia ma yɛn nipadua mu ahoɔden a ɛko tia nyarewa no dwumadi. Afei nso, minerals Zinc ne Selenium ho hia yiye ma nipadua no mu tumi a ɛko tia nyarewa. Eyinom nso wɔ nnuan a protein wom te sɛ nam, mpataa, ne nnuaba mu.
Wo nipadua mu tumi a ɛko tia nyarewa no te sɛ asraafo dɔm a wɔrekɔ ɔko. Sɛ ɔma no aduan pa na ɔma ɛyɛ den nkutoo so na ebetumi ako atia nyarewa na adi nkonim.
Aduannuru titiriw afoforo bɛn na ɛma nipadua no tumi ko tia nyarewa?
So woasusuw nnuaba kɔla fɛfɛ ho pɛn bere a wudi no? Saa kɔla ahorow no fi nnuru a wɔfrɛ no flavonoids. Nhwehwɛmu ada no adi sɛ saa flavonoids yi a ɛwɔ citrus nnuaba te sɛ akutu, lemon, ne limes a ɛyɛ fitaa mu no boa ma nipadua no mu tumi a ɛko tia nyarewa no yɛ den.
Ade foforo a ano yɛ den a ɛko tia ɔyare mmoawa ne glutathione. Eyi nso boa nipadua no ma ɛko tia nyarewa denam nipadua no mu tumi a ɛko tia nyarewa a ɛma ɛyɛ kɛse no so. Wohu no pii wɔ akutu nam kɔkɔɔ ne nhabannuru te sɛ kabege, broccoli, ne kale mu.
Ɔkwan bɛn so na aduan ka nneɛma te sɛ ahurututu ne akisikuru?
Nsɛnkyerɛnne afoforo a ɛhyɛ abufuw a ɛka atiridiinini ho ba ne nsu a ɛyɛ fĩ ne akisikuru. Ɛsɛ sɛ yɛhwɛ yiye kakra wɔ nea yedi ne nea yɛnom wɔ saa bere yi mu no ho.
| Nsɛnkyerɛnne a ɛkyerɛ | Nneɛma pa a ɛsɛ sɛ wodi/nom ne afotu |
|---|---|
| Phlegm ne koko a ɛyɛ mmerɛw | Ebia nnipa binom bɛte nka sɛ nufusu mu nnuan (sɛ nhwɛso no, nufusu, yogurt) a wɔnom no ma nsu a ɛyɛ nwini no yɛ kɛse. Sɛ eyi to wo a, bɔ mmɔden sɛ wobɛkwati nufusu mu nnuan nna kakraa bi. Mmom no, anonne a ɛyɛ hyew (sɛ nhwɛso no, tii, soup) a wobɛnom no betumi aboa ma wo mframa kwan a asiw no ayɛ mmerɛw. |
| Akisikuru ne yafunu a ɛyɛ yaw | Saa bere yi de, eye sɛ wubedi nnuan a emu yɛ hare, srade nnim, na ɛnyɛ den sɛ wobɛyam. Sɔ nneɛma te sɛ akutu, akutu, ginger tii, paanoo, aburow, ne banana hwɛ. Sɛ worenom nsu a, nom no kakraa bi sen sɛ wobɛnom pii prɛko pɛ. |
| Menewa a ɛyɛ yaw na ɛyɛ yaw | Sɛ wonom tii a ɛyɛ hyew a ɛwo wom a, ɛyɛ ɔkwan pa a wobɛfa so ama wo menewa mu yaw dwo. Afei nso, soup a ɛyɛ hyew ne jelly ye ma menewa a ɛyɛ yaw. |
| Nsu a ɛho ntew | Sɛ wunya atiridii a, wo nipadua no hwere nsu pii. Enti nom nsu pii te sɛ nsu, nhabannuru tii, nnuaba mu nsu (asikre kakraa bi na ɛwom), ne soup. Sɛ wo nsuo yɛ kɔkɔɔ a ɛyɛ hare a, ɛkyerɛ sɛ wowɔ nsuo a ɛdɔɔso wɔ wo nipadua mu. |
So akutu nsu ye ankasa?
Vitamin C ne folic acid pii wɔ borɔdɔma nsu mu, titiriw nea wɔapia no foforo, na ebetumi aboa ma wo nipadua no mu tumi a ɛko tia nyarewa no ayɛ kɛse na aboa wo ma wo ho atɔ wo ntɛmntɛm.
So akokɔ soup a wo maame yɛ no ye ankasa?
Eyi yɛ biribi a ɛho nhia wɔ yɛn afie mu bere a yɛanya atiridii anaa atiridiinini no. Eyi nyɛ asɛm bi kɛkɛ. Nyansahu mu nhwehwɛmu bi a wɔayɛ wɔ aduruyɛdan mu mpo ada no adi sɛ akokɔ soup tumi ma atiridii ho sɛnkyerɛnne a ɛwɔ ti ne koko mu no fi hɔ.
Susuw ho hwɛ... ɔhyew a ɛwɔ mu no ma nsu no mu yɛ hare, na ɛma hwene ne koko no te nka sɛ ɛyɛ hare. Afei nso, akokɔ ne nhabannuru a ɛwɔ mu no ma nipadua no nya aduannuru ne ahoɔden a ɛho hia. Enti bere foforo a wo maame bɛyɛ wo soup no, kae mfaso a ɛwɔ so no na nom.
Nea ɛho hia paa ne sɛ wubetie wo nipadua. Di sɛ ɔkɔm de wo a, nom sɛ sukɔm de wo a. Nanso sɛ ɔhaw no mu yɛ den, anaasɛ aduan ho akɔnnɔ a ɛyera no kɔ so nna pii a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu.
Sɛ wo ho tɔ wo wɔ w’atiridiinini no mu mpo a, di aduan a ɛkari pɛ a nnuaba, nhabannuru, ne nnuaba ahorow a ɛyɛ kɔla ahorow ka ho no ho. Eyi bɛhyɛ wo nipadua mu ahoɔden a ɛko tia nyarewa no mu den na aboa ma woanyare bio.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛwom mpo sɛ nipadua no yɛ mmerɛw bere a atiridii aba no de, nanso aduan pa ho hia na ama ne ho atɔ no ntɛm.
- Nnuan a protein wom (nam, mpataa, nkesua, nufusu, nnuaba) ho hia yiye ma nipadua no tumi a ɛko tia nyarewa.
- Nsu a ɛyɛ hyew, titiriw nneɛma te sɛ akokɔ soup, ye ma ɔfe ne menewa a ɛyɛ yaw no so tew.
- Sɛ wo ho yɛ wo yaw anaa wo yafunu mu yɛ wo yaw a, di nnuan a emu nyɛ duru a srade nnim te sɛ akutu, atoko, ne paanoo.
- Sɛ wowɔ aduan bi ho dadwen bi anaasɛ wo sɛnkyerɛnne no mu yɛ den a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa.
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