Seesei a wo ba no adi bɛyɛ asram 6 no, bere aso sɛ wufi ase di nnuan a ɛyɛ den, ɛnte saa? Enti te sɛ ɛna biara no, ebia woresusuw ho sɛ, "Dɛn na ɛsɛ sɛ midi kan de ma me ba?" Bere a ebinom de nnuaba ne nhabannuru fi ase no, afoforo resusuw atoko te sɛ akutu, bankye, ne atoko ho. So eyinom ye ma nkokoaa ankasa? So wobetumi de ama? So wɔde gas bɛba ? Ebia wowɔ nsɛmmisa pii te sɛ eyinom nso. Mma ɛnhaw wo, yɛbɛka eyinom nyinaa ho asɛm pefee nnɛ.
Bere bɛn na eye sen biara sɛ wubefi ase ama wo ba no nnuaba?
Ade a ɛho hia sen biara a ɛsɛ sɛ yɛkae ne sɛ nufusu ne aduan a eye sen biara na edi mũ sen biara ma akokoaa wɔ asram 6 a edi kan no mu. Bere a wufi ase di nnuan a ɛyɛ den akyi mpo no, aduan titiriw a akokoaa benya akodu afe biako no fã befi nufusu anaa nufusu a wɔde ma no mu.
Nkokoaa taa da sɛnkyerɛnne ahorow adi sɛ wɔasiesie wɔn ho sɛ wobedi nnuan a ɛyɛ den bɛyɛ asram 6. Hwɛ sɛ wo ba no nso yɛ saa nneɛma yi anaa.
| Nsɛnkyerɛnne a ɛkyerɛ sɛ wo ba no ayɛ krado ama nnuan a ɛyɛ den | |
|---|---|
| 1. Tumi a wubetumi de wo ti akɔ soro tẽẽ | Sɛ wubetumi adi wo ti so a wunhia mmoa a, ɛno yɛ sɛnkyerɛnne biako. |
| 2. Nea afoforo redi a wobɛhwɛ no denneennen | Sɛ wudidi a, so ɛte sɛ nea wo ba no nso retu n’ano na ɔde adifudepɛ rehwɛ aduan no? |
| 3. Sɛ obi tumi de nsenia mene biribi a wɔde ama no | Sɛ wotumi de aduan no kɔ menewa no nkyɛn a wɔmfa tɛkrɛma npia no a, akokoaa no ayɛ krado. |
| 4. Awo mu duru a ɛkɔ soro mmɔho abien | Sɛ wɔkyekyem pɛpɛɛpɛ a, ne mu duru bɛyɛ kilogram 6 (nkaribo 13) nso yɛ sɛnkyerɛnne pa. |
Ɛnsɛ sɛ wɔde nnuan bi te sɛ ɛwo ma nkokoaa kosi sɛ wobedi afe biako. Nanso, ɛnka akyi dodo da sɛ wɔde nnuaba te sɛ chickpeas, bankye, ne green peas bɛba. Wobetumi de nnuaba aba wo ba no mu sɛ nnuan a ɛyɛ den a edi kan no mu biako.
Nhyehyɛe pɔtee biara nni hɔ bere a wɔde nnuan a ɛyɛ den reba no. Fa ɔkwan biako pɛ na ɛba bere koro mu. Sɛ nhwɛso no, sɛ wode bankye a wɔayam rema wo ba no nnɛ a, anyɛ yiye koraa no twɛn nnafua 3 ansa na wode aduan foforo aba. Eyi yɛ nea wɔde hwɛ sɛ ebia wo ba no wɔ allergy bi anaa.
Dɛn ne aduannuru mu mfaso horow a ɛwɔ nnuaba a wɔde ma nkokoaa so?
Nnuadewa yɛ aduan a ɛboro so a aduannuru a ɛho hia ma akokoaa nyin ahyɛ mu ma.
- Nnuannuru a ɛsom bo: Nnuannuru nketenkete pii a ɛho hia ma akokoaa no amemene nyin ne ne nipadua, te sɛ potassium, magnesium , iron, zinc, ne folate, wɔ saa aduan yi mu.
- Protein ne Fiber: Eyinom wɔ protein pii a ɛho hia ma akokoaa no ntini nyin, ne fiber a esiw akisikuru ano.
- Amino Acids a Ɛho Hia: Nnuadewa yɛ nnuan akuw a efi afifide mu nkutoo a ɛma Lysine, amino acid a yɛn nipadua ntumi nyɛ nanso ɛho hia ma nyin no mu biako.
- Nneɛma a ɛko tia ɔyare mmoawa: Nneɛma a ɛko tia ɔyare mmoawa nso wɔ nnuaba mu a ɛbɔ yɛn nkwammoaa ho ban fi free radicals ho .
Sɛ yɛbɛka no tiawa a, nhwehwɛmu ada no adi mpo sɛ mmofra a wodi nnuaba fi wɔn mmofraase no di aduan nyinaa a eye. Nnuadewa nso boa ma asiane a ɛwɔ hɔ sɛ obi benya asikreyare, kɛseyɛ mmoroso, ne kokoram ahorow bi a ɛbɛba akyiri yi no so tew.
Ɔkwan bɛn so na wosiesie nnuaba ma nkokoaa?
Sɛ yɛreka nnuaba ho asɛm a, ɔhaw kɛseɛ a nnipa pii wɔ ne "gassi a wɔde bɛhyɛ mu wɔ adidi akyi". Nea enti a ɛte saa ne asikre ko a ɛwɔ nnuaba mu a wɔfrɛ no oligosaccharides. Eyi yɛ den kakra ma yɛn nipadua sɛ ɛbɛyam.
Nanso eyi ano aduru a ɛyɛ mmerɛw yiye wɔ hɔ. Ansa na wobɛnoa no, fa bankye no gu nsu mu yiye, yi nsu a ɛregu no, hohoro mu bio wɔ nsu pa mu, na noa wɔ nsu pa mu. Eyi a wobɛyɛ no beyi nneɛma a ɛde mframa ba no pii afi hɔ.
Ma nneɛma yi ntra w’adwenem bere a woresiesie nnuaba ama wo ba no:
- Paw nnuaba a ayow sen nea wɔde ahyɛ toa mu: Nkyene ne nneɛma a wɔde yɛ aduan a wɔde gu toa mu no dɔɔso. Nnuadewa a ayow no bo nyɛ den na ɛyɛ papa.
- Mfa nkyene anaa asikre nka ho: Sɛ wodi kan de nnuaba ma wo ba a, mfa nkyene, asikre, anaa ade foforo biara a ɛma ɛyɛ dɛ nka ho. Ɛsɛ sɛ akokoaa no de abɔde mu dɛ a ɛwɔ nnuaba no mu no yɛ ne su.
- Ma ɛnyɛ nea ɛfata mfe a obi adi:Wɔ nkokoaa a wɔadi bɛyɛ asram 6-8 fam no, fa bankye a wɔanoa fra yiye na ma no sɛ puree a ɛyɛ mmerɛw. Sɛ akokoaa no nyin kakra a, wubetumi de kyɛnsee abɔ mu na wode ama no nketenkete.
Nneɛma a ɛsɛ sɛ wususuw ho bere a wode nnuaba rema no
Ɛmfa ho sɛnea nnuaba so wɔ mfaso no, ɛsɛ sɛ wususuw ahobammɔ ho bere a wode rema wo ba no.
Kwati nyarewa a aduan de ba
Sɛ wɔanhohoro na wɔannoa nnuaba a ayow yiye a, ebetumi ayɛ fĩ. Enti di anammɔn yi akyi.
| Anamɔn a wɔfa so yɛ | Nea ɛsɛ sɛ wɔyɛ |
|---|---|
| 1. Hwɛ mu | Hwɛ yiye hwɛ sɛ abo nketewa anaa nnua asinasin bi wɔ nnuaba a ayow no mu anaa. |
| 2. Hohoro ho | Fa nsu pa hohoro aba no yiye mpɛn pii. |
| 3. Fa gu nsu mu | Fa nsu bɛyɛ nkuruwa 5 gu bankye a ayow kuruwa 1 mu, noa simma 2-3, fa akataso kata so, na anyɛ yiye koraa no, ma ɛnnɔɔso nnɔnhwerew 4. |
| 4. Nnuannoa (Nnoa aduan) . | Yi nsu a ɛregu no, hohoro bio, fa nsu foforo gu mu, na noa no yiye. |
Ɛnyɛ sɛ eyi ma gas so tew nko, na mmom ɛtew nnuru a ekum aduannuru a ɛwɔ nnuaba mu no so nso. Saa nnuru a ekum aduannuru yi te sɛ lectins ne phytates siw nipadua no kwan sɛ ɛbɛtwetwe aduannuru pa te sɛ dade. Enti, ɛho hia sɛ woyi eyinom fi hɔ.
Kɔkɔbɔ Titiriw: Hwɛ yiye wɔ Red Kidney Beans ho!
Lectin bi wɔ atoko kɔkɔɔ mu a sɛ wɔde di dwuma kɛse a, ebetumi ayɛ awuduru. Enti sɛ wode atoko kɔkɔɔ rema wo ba a, anyɛ yiye koraa no, fa gu nsu mu nnɔnhwerew 5. Noa wɔn wɔ nsu a ɛrefɔw mu anyɛ yiye koraa no simma 30. Mma nnoa atoko kɔkɔɔ wɔ afiri a wɔde noa aduan brɛoo mu da.
Nneɛma a ɛma obi ho yɛ no hyew
Adanse biara nni hɔ a ɛkyerɛ sɛ sɛ wɔtwentwɛn nnuan bi a wɔde ma no ase wɔ asram 6 akyi a, ɛtew asiane a ɛwɔ hɔ sɛ obi benya akisikuru no so. Nanso, sɛ wo ba no wɔ eczema a emu yɛ den anaasɛ nkesua ho akisikuru a, nyansa wom sɛ wobɛhwɛ sɛ atoko ho ayɛ no yaw anaa. Wɔ nsɛm titiriw yi mu no, wo ne wo duruyɛfo nka bere a eye sen biara a wode biribi te sɛ atoko bɛhyɛ wo ba no mu ho asɛm.
Nkrasɛm a Wɔde Kɔ Fie
- Atoko te sɛ chickpeas, beans, ne lentils yɛ nnuan a ahoɔden wom yiye a wobetumi de ama nkokoaa wɔ asram 6 akyi.
- Sɛnea ɛbɛyɛ a yafunu mu mframa ne nneɛma a epira so bɛtew no, bere nyinaa fa bankye a ayow gu nsu mu yiye, yi nsu no mu, na noa no yiye wɔ nsu pa mu.
- Sɛ wodi kan de ma a, ma no sɛ puree a ɛyɛ torotoro, a nkyene anaa asikre nnim. Twɛn nna kakraa bi ansa na wode aduan foforo aba.
- Sɛ wode asaabo kɔkɔɔ rema a, hwɛ hu sɛ wode bɛhyɛ nsu mu na woanoa no yiye anyɛ yiye koraa no simma 30.
- Sɛ wowɔ wo ba no aduan ho dadwen bi, titiriw nea ɛma obi ho yɛ no hyew a, mfa nsie wo ho na wo ne wo mmofra oduruyɛfo anaa abusua duruyɛfo nkasa.
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