Mmire yɛ atomudeɛ a wɔtumi de yɛ nnuane ahodoɔ bebree te sɛ paanoo, abomu, nkwan, esiam, ne deɛ ɛkeka ho. Tete no deɛ, na dwuma a yɛn nananom de mmire di pa ara ne sɛ wɔde bɛyɛ nkwan adi wɔn ategɔ baasuo (fufuo).
Ɛnnɛ nso, nnipa taa di mmire pa ara. Ɛsiane nimdeɛ a aba ne mifiridwuma a akɔ anim nti, wɔtumi fa abɛɛfo kwan so de mmire yɛ nnuane ahodoɔ binom ma nnipa di.
Mmire ahodoɔ a yɛtumi di wɔ Akanman mu no binom ne sibire, nkankom, asaseɛ, dommo. Ɛsono akwan a saa mmire yinom mu biara fa so fifiri ne baabi wɔfiri nso.
Mmire binom tumi fifiri wɔ esie so, abɛ a awu mu, asase kesee so, ne dufɔkyeɛ ho nso. Ɛwom sɛ ɛnyɛ obiara na n’ani gye mmire ho, nanso yɛrebɛhwɛ mfasoɔ a yɛnya firi mmire a yɛdi no so.
1. Ɛtumi bɔ yɛn ho ban firi kokoram yareɛ ho
Nhwehwɛmu bi a animdefoɔ binom yɛ faa mmire ho firi 1996 – 2020 daa no adi sɛ, sɛ onipa tumi di mmire akɛseɛ mmienu da koro a, ɛtumi bɔ ne ho ban firi kokoram yareɛ no ho. Wɔkyerɛ sɛ, sɛ obi di mmire saa a, ahobammɔ a ɔnya firi kokram yareɛ ho no yɛ bɛyɛ 45%. Abemfoɔ no kyerɛ sɛ, ahoɔdennuro bi wɔ mmire mu a wɔfrɛ no ‘ergothioneine’ na ɛno na ɛbɔ onipa nkwammoa ho ban firi kokoram yareɛ no ho.
2. Ɛma Sodium a ɛwɔ nipadua no mu no so te
Animdefoɔ kyerɛ sɛ, Sodium boro so wɔ nipadua no mu a, ɛma yɛnya akomayareɛ anaa mogyaborosoɔ, ɛfiri sɛ, ɛma nsuo a ɛwɔ nipadua no mu no boro so na ɛno bɛma yɛatumi anya akomayareɛ. Wɔkyerɛ sɛ, Sodium a ɛwɔ mmire mu no nnɔɔso nti sɛ yɛdi a, ɛbɛtumu aboa yɛn pa ara. Yei nti, wɔhyɛ yɛn nyinaa nkuran sɛ, yɛmfa mmire nka nnuane a yɛdi no daa no ho.
3. Ɛma sradeɛ a ɛwɔ nipadua no mu nso te
Nhwehwɛmufoɔ kyerɛ sɛ, sradeɛ a ɛwɔ mmire mu no sua pa ara. Afei nso, ahoɔdennuro bi wɔ mmire mu a ɛtumi sɔne nnuane a yɛdi no so yi sradeɛ a aboro so no firi nipadua no mu sɛdeɛ ɛbɛma yɛanya sradeɛ a nipadua no hia wɔ yɛn mogya mu.
4. Ɛboa ma onipa adwene tumi yɛ adwuma yie
Wɔyɛɛ nhwehwɛmu bi wɔ Singapore maa no bɛdaa adi sɛ, nnipa a wɔtaa di mmire da biara no tumi nya ahobammɔ bɛyɛ ɔha mu nkyɛmu aduonum (50%) firi adwenem yareɛ ho. Afei nso, wɔsan kyerɛ sɛ, wɔn a wɔdi nanso wɔntaa nni no daa no nso bɛtumi anya ahobammɔ kakra afiri ketewa bi a wɔdi no mu.
5. Ɛboa ma nipadua no nya Vaetamɛn D
Vaetamɛn D a ɛwɔ nipadua no mu no boa ma nipadua no tumi twe Kalsium firi nnuane a yɛdi no mu sɛdeɛ ɛbɛyɛ a saa ahodennuro no bɛtumi aboa ama yɛn nnompe mu ayɛ den yie pa ara. Nnipa binom taa di nnuane a wɔahyɛ da ayɛ ama nnipa a wɔrepɛ Vaetamɛn D wɔ wɔn nipadua mu no, anaa wɔtaa gyina awia mu sɛdeɛ ɛbɛyɛ a wɔbɛnya Vaetamɛn D yi bi, nanso sɛ yɛdi mmire pii a, ɛbɛtumi aboa ama yɛanya Vaetamɛn D a nipadua no hia nyinaa.
Abemfoɔ kyerɛ sɛ, ɛsiane sɛ mmire dodoɔ no ara fifiri owia so nti, ɛboa ma wɔnya Vaetamɛn D bebree a sɛ yɛdi a ɛbɛboa yɛn nipadua no. Wopɛ sɛ wonya Vaetamɛn D pii firi mmire mu a, twitwa mmire akɛseɛ bɛyɛ mmiɛnsa na fa gu awia mu hata no bɛyɛ simma dunum ansa na wode ayɛ w’aduane adi. Wotumi yɛ yei da biara anaa mpɛn pii a, wobɛtumi anya Vaetamɛn D a nipadua no hia nyinaa.
6. Ɛboa ma yɛn yafunu mu da hɔ
Yafunu yɛ nipadua akwaa baako a nneɛma fi taa kɔ mu pa ara. Ne saa nti, ɛnyɛ den koraa sɛ yɛbɛtumi anya yafunu yareɛ nketenkete binom. Animdefoɔ kyerɛ sɛ, sɛ yɛdi mmire bebree a, ɛtumi ko tia mmoawa nketenkete binom a wɔbɛtumi ama yɛanya yafunu yareɛ no nyinaa. Ɛno nti, ɛho hia pa ara sɛ yɛtaa di mmire.
7. Ɛboa ma yɛn apɔmuden tu mpɔn
Mmire boa nipadua no pa ara ma ɛtumi yɛ adwuma yie. Mmire Nkabom kuo a ɛwɔ hɔ no kyerɛ sɛ, sɛ yɛdi mmire a nnuanennuro binom te sɛ Selenium, Vaetamɛn B6 ne Vaetamɛn D ahyɛ no ma a, ɛbɛtumi ama yɛn akwahosan adi mu.
Mmire so mfasoɔ a yɛasusu ho yi nyinaa kyerɛ sɛ, sɛ yɛde mmire ka nnuane a yɛdi no da biara no ho a, ɛbɛtumi aboa yɛn wɔ akwan ahodoɔ so pa ara.
Hyɛ no nso sɛ, mmire nyɛ aduro. Enti ɛkɔba sɛ wo ho mfa wo a, kɔ ayaresabea kɔhunu dɔkota na ɔnhwɛ wo.
