So ɛtɔ mmere bi a wote nka sɛ woabrɛ na wunni nkwa? Ɛwom sɛ yedidi de, nanso ɛtɔ mmere bi a yɛn nipadua no rennya aduan pa a ehia. Aduannuru ahorow bi wɔ hɔ a yɛn nipadua hia na ama yɛanya apɔwmuden. Ɛno na yɛrebɛka ho asɛm nnɛ. Eyinom yɛ vitamin ne mineral , anaasɛ wɔ aduruyɛ mu no, aduannuru nketenkete.
Dɛn ne aduannuru nketenkete yi?
Okay, momma yɛnka eyi tiawa. Nnuannuru atitiriw abien na ɛwɔ aduan biara a yedi mu.
1. Aduannuru akɛse: Eyinom ne carbohydrates, protein, ne srade . Wɔte sɛ nneɛma atitiriw a ehia na wɔde asi ofie. Ɛne sɛ, birikisi, semɛnte, ne anhwea. Nipadua no hia eyinom pii da biara da na ama anya ahoɔden, anyin, na ayɛ da biara da nnwuma.
2. Nnuannuru nketenkete: Eyinom yɛ vitamin ne mineral ahorow. Bere a yɛasi saa fie no akyi no, ɛte sɛ nneɛma nketenkete nanso ɛho hia a yehia na ama yɛatumi ayɛ nneɛma. Susuw nneɛma te sɛ nhama, bɔlɔb, faucet, ne nkɔnsɔnkɔnsɔn ho. Wɔyɛ nketewa wɔ wɔn kɛse mu, nanso wuntumi nyɛ wo fie nnwuma a wonni bi, ɛnte saa? Saa na micronutrients te ma nipadua no. Ɛkame ayɛ sɛ ɛho hia kakraa bi ma adeyɛ biara a ɛwɔ yɛn nipadua mu.
Nnuannuru nketenkete dodow a wuhia betumi ayɛ soronko a egyina mfe a woadi, wo bɔbeasu, ne w’akwahosan tebea so . Sɛ aduannuru nketenkete biara nni wo nipadua mu bere tenten a, ebetumi de akwahosan ho haw ahorow aba. Nanso, vitamin a ɛho yɛ na a emu yɛ den ntaa mma wɔ Sri Lanka esiane yɛn aduan nti.
Dɛn ne aduannuru nketenkete ahorow titiriw?
Nnuannuru nketenkete atitiriw anan na ɛsɛ sɛ yɛde ka yɛn aduan ho. Momma yɛnhwɛ nea wɔyɛ, nea wɔyɛ ma nipadua no, ne nnuan a yebetumi anya afi mu.
| Micronutrient ahorow a ɛwɔ hɔ | Ɔkwan bɛn so na ɛho hia ma nipadua no? | Eyinom yɛ nnuan a ɛdɔɔso. |
|---|---|---|
| Vitamin ahorow a ɛtumi nwura nsuo mu (sɛ nhwɛso no, vitamin C, vitamin B) . | Wɔrentumi mfa eyinom nsie nipadua no mu, enti ɛsɛ sɛ wonya fi aduan mu da biara da. Wɔboa ma wonya ahoɔden na wɔhyɛ nkwammoaa (titiriw mogya mu nkwammoaa kɔkɔɔ) den. | Limes, borɔdɔma, bobe aba, guavas, mpataa, akutu, ahabammono, nkesua, mpataa, nam a ɛnyɛ den. |
| Vitamin ahorow a srade ntumi nwura mu (sɛ nhwɛso no, vitamin A, D, E, K) . | Wobetumi de eyinom asie nipadua no mu srade ne mmerɛbo mu. Ɛho hia na ama aniwa ahu, nipadua no mu tumi a ɛko tia nyarewa, ne kuru a ɛsa. | Karɔt, ɛmo a ɛyɛ dɛ, akutu, nhabannuru a ɛyɛ ahabammono tuntum, soya, almond, nufusu. |
| Microminerals a wɔde yɛ nneɛma nketenkete (sɛ nhwɛso no, calcium, magnesium, sodium, potassium) . | Ɛho hia yiye ma nnompe ne sẽ a wɔhyɛ mu den, ntini dwumadi, ne mogya mmoroso a wɔhyɛ so. | Nufusu ne nufusu mu nneɛma, atoko, chickpeas, banana, mpataa. |
| Trace minerals a ɛwɔ hɔ (sɛ nhwɛso no, dade, zinc, kɔbere, selenium) . | Eyinom ho hia kakraa bi pɛ, nanso ɛho hia ma ntini akwahosan, ntini ahorow no dwumadi, ne nkwammoaa a wosiesie. | Po mu nnuan (te sɛ oysters), spinach, cashews, atoko, atoko (soya, chickpeas). |
Wobɛyɛ dɛn anya saa aduannuru yi afi aduan mu?
Abenfo dodow no ara gye tom sɛ ɔkwan a eye sen biara na ɛyɛ mmerɛw a wobɛfa so anya aduannuru yi nyinaa ne sɛ wubedi aduan ahorow a ɛkari pɛ .
Kae sɛ, ɛnyɛ nnuan nyinaa mu na saa ahoɔdennuru yi nyinaa wɔ. Ɛno nti na yɛka bere nyinaa sɛ yenni nhabannuru, nnuaba, ne nnuan ahorow a ɛyɛ kɔla ahorow. Bɔ mmɔden sɛ wode nnuan a ɛyɛ kɔla ahorow a ɛyɛ nyankontɔn bɛka wo prɛte ho.
Sɛ nhwɛso no, sɛ wudi akutu salad da koro a, yɛ karɔt sambol da a edi hɔ no. Di borɔdɔma bere a woredi guava nea edi hɔ no. Saa ahorow yi hwɛ hu sɛ ɛkame ayɛ sɛ wo nipadua no nya aduannuru a ehia nyinaa.
Bio nso, wɔde vitamin ne mineral ahorow yi ahyɛ nnuan bi a wɔayɛ ho adwuma a ɛwɔ gua so (e.g., esiam bi, anɔpaduan mu aburow) mu den. Wubetumi ahu eyi ho nsɛm pii denam aduannuru ho nkyerɛwde a ɛwɔ aduan a wotɔ no so a wobɛkenkan so.
Momma yensua vitamin a wɔde ma nso ho ade.
Ebia woresusuw ho sɛ, "So merenya aduannuru a mihia afi aduan a midi no mu?" Sɛ w’adwene mu yɛ wo naa a, ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wo ne w’abusua oduruyɛfo bɛkasa afa eyi ho.
Ade a ɛho hia sen biara ne sɛ w’ankasa worenkɔ nnurutɔnbea na woafi ase anom vitamin pills anaa nnuru afoforo a wɔde ka aduan ho a wunnya aduruyɛ mu afotu.
Ebia wo duruyɛfo bɛkamfo akyerɛ sɛ wɔnyɛ mogya mu nhwehwɛmu mfa nhwɛ sɛ aduannuru biara nni wo nipadua mu, sɛ ɛho hia a. Sɛ wohu sɛ biribi a enni mu nkutoo na ɔbɛkamfo aduan a ɛfata a wode bɛma wo akyerɛ wo.
- Multivitamins: Eyinom yɛ nnuru a wɔde ka aduan ho a nnipa pii de di dwuma, a vitamin ne mineral ahorow pii wom wɔ aduru biako mu.
- Aduannuru biako pɛ a wɔde ma: Ebia iron anaa vitamin D nkutoo nni wo so.
Nanso kae eyi: Nnuannuru a wɔde ma no nyɛ nea wɔde besi aduan pa ananmu da. Ɛsɛ sɛ wɔde di dwuma de ka aduan a ɛkari pɛ ho nkutoo na sɛ oduruyɛfo bi ahu sɛ ɛho nhia na wakamfo akyerɛ nkutoo a.
Vitamin ko ne dodow a wuhia no bɛsono a egyina mfe a woadi, wo bɔbeasu, sɛ ebia woanyinsɛn, ne sɛ ebia wowɔ ayaresa mu tebea afoforo so. Enti, wo duruyɛfo nkutoo na onim nea eye ma wo.
Nkrasɛm a Wɔde Kɔ Fie
- Micronutrients yɛ vitamin ne minerals a yɛn nipadua hia kakraa bi pɛ na ama yɛanya apɔwmuden.
- Ɔkwan a eye sen biara na ahobammɔ wom a wobɛfa so anya saa aduannuru yi ne sɛ wubedi aduan a ɛkari pɛ a nhabannuru, nnuaba, aburow, nam, ne mpataa ahorow a ɛwɔ kɔla ahorow ka ho.
- Aduannuru a wɔde ma no nyɛ nea wɔde besi aduan pa ananmu. Ɛsɛ sɛ wɔde di dwuma wɔ nnuruyɛfo afotu ase ne bere a sintɔ bi wɔ hɔ nkutoo.
- Kwati sɛ w’ankasa wobɛnom vitamin anaa aduannuru afoforo. Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na woafi nnuru biara a wɔde ka wo ho ase.
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