Karɔto yɛ atosodeɛ baako a mfasoɔ wɔ so pa ara. Dodoɔ no ara ahosuo akɔyɛ te sɛ ankaa a abere ahosuo, nanso wɔwɔ ebinom nso a wɔn ahosuo no yɛ tuntum, kɔkɔɔ, fitaa ne akokɔsradeɛ.
Nnuanennuro a ahyɛ karɔto mu ma no binom ne Vaetamɛn A, potasium ne faeba. Wɔtumi hohoro ho we so saa ara anaasɛ wɔtumi nso de yɛ abomu anaa nkwan. Ɛtɔ nso a, wɔtumi twitwa fra atosodeɛ afoforɔ de gu nnuane so di.
Yɛreka atosodeɛ ahodoɔ a nnuanennuro a ɛboa ma nnipa tumi nyini ahyɛ no ma pa ara a, karɔto yɛ ɛmu baako. Ɛwom sɛ karɔto so wɔ mfasoɔ ma onipa biara deɛ, nanso nnuanennuro binom ahyɛ no ma a ɛboa mmaa wɔ akwan sononko binom so.
Adesua yi mu no, yɛrebɛhwɛ mfasoɔ binom a mmaa nya firi karɔto mu. Karɔto yɛ atosodeɛ a ɛyɛ dɛ na nnipa nya so mfasoɔ pa ara, titire ne mmaa. Mfasoɔ binom a mmaa nya firi karɔto mu no na ɛdidi soɔ yi:
1. Ɛboa ma wɔhunu adeɛ yie
Aduanennuro bi a wɔfrɛ no bɛta-karotene ahyɛ karɔto ma. Animdefoɔ kyerɛ sɛ, sɛ saa aduanennuro yi wura nipadua no mu a, ɛdane Vaetamɛn A.
Wɔka sɛ, karɔto kɛseɛ baako pɛ bɛtumi ama wo Vaetamɛn A a wohia no da biara no 100%. Vaetamɛn A a ɛwɔ karɔto mu no firi nnuanennuro Karotenoid, bɛta-karotene, ne alfa-karotene mu.
Nhwehwɛmu ada no adi sɛ, saa nnuannuro yinom boa bɔ onipa ani ho ban firi ɛtɛ ne ani yareɛ ahodoɔ binom ho. Ɛkɔba sɛ Vaetamɛn A a ɛwɔ wo nipadua mu no nnɔɔso a, ɛbɛtumi ama w’ani so ayɛ wo wisiwisi na adane wo anifura mpo.
Yei nti, sɛ ɔbaa bi pɛ sɛ n’ani so da hɔ ma no hunu adeɛ yie a, ɛsɛ sɛ ɔtaa di karɔto pa ara.
2. Ɛboa ma onipa mu yɛ duru sɛdeɛ ɛsɛ
Faeba ne nsuo (nsuo 88%) ahyɛ karɔto ma. Ɛsiane yei nti, sɛ wowe karɔto a, ɛmma ɛkɔm nne wo ntɛm. Mmom, ɛboa ma wodidi nkakrankakra sɛdeɛ ɛbɛyɛ a worenyɛ kɛse mmoro so.
Karɔto ka nnuane a ɛboa ma onipa mu duro gyina baabi a animdefoɔ kyerɛ sɛ ɛyɛ no ho.
Bio nso, karɔto yɛ aduane a ɛmu sradeɛ no nnɔɔso. Yei nti, ɛsiane sɛ kɛseyɛ tumi ma maa ahoɔfɛ so te, na ɛsane brɛ wɔn awoɔ mu haw ahodoɔ nti, ɛsɛ sj mmaa nyinaa sua sɛ wɔde karɔto bɛka wɔn nnuane a wɔdi no daa no ho.
3. Ɛtumi boa ma mmaa kwati kokoram
Mfasoɔ foforɔ a mmaa nya firi karɔto mu ne sɛ ɛtumi boa ma wɔkwati kokoram yareɛ binom. Nhwehwɛmufoɔ kyerɛ sɛ, aduanennuro bi a wɔfrɛ no falkarinol ahyɛ karɔto ma. Wɔka sɛ, saa aduanennuro yi tumi ko tia kokoram wɔ nipadua no mu.
Nhwehwɛmu a animdefoɔ binom ayɛ ada no adi sɛ, sɛ mmaa di karɔto bebree a, ɛbɛtumi aboa ama wɔn nipadua no ako atia nofoɔ mu kokoram a mmaa binom taa nya no.
4. Ɛtumi ko tia asikyire yareɛ
Ɛwom sɛ karɔto ka atosodeɛ ahodoɔ a asikyire wɔ mu pa ara no ho deɛ, nanso nhwehwɛmu ada no adi sɛ, sɛ wodi karɔto bebree a ɛtumi ko tia asikyire yareɛ. Wɔkyerɛ sɛ, aduanennuro a wɔfrɛ no karotenoid a ɛma karɔto ahosuo yɛ te sɛ ankaa a abere no tumi boa na asikyire a ɛwɔ nipadua no mu no ammoro so.
Animdefoɔ kyerɛ sɛ, sɛ mmaa di karɔto ma asikyire a ɛwɔ wɔn nipadua mu no tumi gyina baabi a ɛfata a, ɛboa ma nkwammoa a ɛwɔ wɔn mu a ɛma wɔyɛ mmaa no tumi yɛ adwuma wɔ kwan a ɛfata so.
Bio nso, aduanennuro bi wɔ karɔto mu a wɔfrɛ no pɛktin a ɛboa ma asikyire kakraa bi pɛ na ɛkɔ yafunu no mu.
5. Ɛtumi ko tia mogyaborosoɔ
Potasium a ɛwɔ karɔto mu no boa ma mogya a ɛwɔ nipadua no mu yɛ adwuma sɛdeɛ ɛsɛ. Yei nti, sɛ obi di aduane a nkyene dɔɔso wɔ mu na ɔpɛ sɛ ɔyɛ biribi na nkyene no anya nsunsuansoɔ bɔne biara wɔ ne mu a, ɛsɛ sɛ ɔwe karɔto.
Nhwehwɛmu ada no adi sɛ, karɔto ka nnuane a ɛma onipa akoma tumi yɛ adwuma yie no ho.
6. Ɛboa ma w’apɔmuden tu mpɔn
2019 mu no, wɔyɛɛ nhwehwɛmu bi faa nnuane ho a ɛdaa no adi sɛ, nnuanennuro mmienu bi wɔ karɔto mu a ɛboa ma onipa apɔmuden tu mpɔn. Saa nnuanennuro yinom ne Vaetamɛn A ne Vaetamɛn C.
Vaetamɛn A boa ma nipadua no ko tia mmoawa nketenkete binom a yɛmfa yɛn ani nhunu wɔn nanso wɔbɛtumi adi yɛn awu no, ɛnna Vaetamɛn C no nso boa ma onipa nkwammoa no tumi yɛ adwuma yie.
7. Ɛma onipa adwene tumi yɛ adwuma yie
Aduanennuro bi a wɔfrɛ no lutein ahyɛ karɔto ma. Animdefoɔ kyerɛ sɛ, saa aduanennuro yi boa ma onipa adwene tumi yɛ adwuma yie pa ara, titire ne nnipa a wɔn mfeɛ akɔ anim.
8. Ɛma honam ani yɛ fɛ
Bɛta-karotene a ɛwɔ karɔto mu no dɔɔso pa ara, na sɛ ɛwura nipadua no mu a ɛdane Vaetamɛn A. Yɛreka nnuanennuro a ɛboa ma onipa honam ani yɛ pa ara a, Vaetamɛn A di mu akotene. Bio nso, ahoɔdennuro binom wɔ kaarɔto mu a ɛboa ma honam no tumi ko tia ekuro ne ɔhyew ahodoɔ binom.
Mmaa di nnuane a nnuaba ne atosodeɛ binom te sɛ karɔto ahyɛ no ma a, ɛbɛboa ama wɔn honam ani ayɛ fɛ pa ara.
Tɔfabɔ
Sɛdeɛ adesua yi ada no adi no, karɔto so wɔ mfasoɔ ma mmaa pa ara.
Wobɛtumi awe karɔto no nko ara, anaasɛ wopɛ nso a wobɛtumi atwitwa afra nnuaba ahodoɔ binom adi. Sɛdeɛ wobɛdi no biara, sɛ ɛyɛ mono na nkekaeɛ biara nni ho deɛ a, wobɛnya so mfasoɔ pa ara. Nanso, sɛ wopɛ sɛ wonya mfasoɔ a yɛabobɔ so yi nyinaa bi a, ɛsɛ sɛ wokɔ so ara di karɔto da biara.
