Kɔtɔ yɛ mmoa a ɛsiane sɛdeɛ Ɔbɔadeɛ bɔɔ wɔn nti, nnipa binom ani nnye ho sɛ wɔbɛwe wɔn nam. Ebinom adwene yɛ wɔn sɛ nam pa biara nni kɔtɔ mu anaasɛ ne we yɛ aniha koraa dodo. Ɛtɔ da mpo a, wɔtumi de kɔtɔ toto nneɛma te sɛ koraa ho. Ɛno nti na wɔbuu ɛbɛ bi sɛ, “Deɛ wawe kɔtɔ pɛn no, ɔka sɛ ɔbɛwe koraa a, yɛnnye no akyinnye.”
Ebia wo nso, ɛbɛyɛ wo sɛ kɔtɔ nyɛ nam biara a ɛsɛ sɛ woha wo ho te sika kɔtɔ nanso nokwasɛm ne sɛ, animdefoɔ ama no abɛda adi sɛ mfasoɔ wɔ so pa ara sɛ yɛbɛtaa adi kɔtɔnam.
Tete no, na yɛn nananom taa kɔ kɔtɔbɔ kɔpɛ nkɔtɔ bebree de bɛyɛ nkwan di. Wɔtumi tu amena a ɛmu dɔ mpo kyere kɔtɔ. Ɛno nti na wɔkaa sɛ, “Wobu ɔkɔtɔ kwasea a, Onyankopɔn hwɛ wo to” no. Abunuabunu ne abɛnkwan pa ara na wɔtaa de kɔtɔ yɛ. Ebinom nso tumi de yɛ nkrumankwan ne frɔeɛ. Ebinom mpo deɛ, wɔtumi hohoro ho de nkyene fa ho toto we no saa ara.
Mmeaeɛ a nkɔtɔ taa tena pa ara ne nsuom, atɛkyɛm ne nsase a ɛso yɛ nwunu anaa nsuo taa gyinagyina so mu.
Ɛnnɛ, yɛrebɛhwɛ nneɛma nson binom nti a ɛsɛ sɛ wotaa di kɔtɔ.
Protein ahyɛ no ma
Ahoɔdennuro baako a ɛboa ma onipa tumi nyini yie pa ara ne protein. Ɛboa ma onipa honam ne ne ntini nyinaa tumi hyehyɛ yie ma ne ho yɛ fɛ. Animdefoɔ kyerɛ sɛ, saa protein yi abu so wɔ kɔtɔ mu. Ne saa nti, sɛ wotaa we kɔtɔ a, ɛbɛtumi aboa wo ama woanya protein bebree wɔ wo nipadua mu.
Omega 3 anwa nyɛna wɔ kɔtɔ mu
Nhwehwɛmu a wɔyɛ faa kɔtɔnam ho no kyerɛ sɛ, ɛyɛ nam a omega 3 anwa wɔ mu pa ara. Wɔka omega 3 anwa yi ho asɛm sɛ, ɛboa nipadua no wɔ akwan sononko so. Akwan a omega 3 fa so boa nipadua no ne sɛ, ɛbɔ akoma no ho ban firi akomayareɛ biara ho na ɛsane nso boa ma onipa adwene tumi yɛ adwuma yie na ɛma yɛkae nneɛma ntɛm nso.
Afei nso, ɛma mogya tumi di aforosiane wɔ nipadua no mu wɔ ɔkwan a ɛfata so, na ɛsi mogyaborosoɔ ano kwan. Mfasoɔ afoforɔ binom nso wɔ hɔ a yɛnya firi omega 3 a ɛwɔ kɔtɔ mu no mu.
Ahoɔdennuro Selenium ahyɛ kɔtɔ mu ma
Selenium yɛ ahoɔdennuro bi a ɛboa ma onipa nkwammoa no tumi nya ahoɔden ko tia nyarewa a ɛbɛba nipadua no mu nyinaa. Afei nso, sɛ niapdua akwaa nketenkete bi a ɛwɔ yɛn mu no ho tɔ kyima a, selenium boa siesie saa akwaa no nyinaa ma yɛn apɔmuden tu mpɔn. Bio, selenium korɔ yi ara tumi ko tia kokoram wɔ nipadua no mu.
Kyitin a ɛwɔ kɔtɔ mu no ma ekuro wu ntɛm
Nhwehwɛmufoɔ de ato dwa sɛ, ahoɔdennuro bi wɔ kɔtɔnam no mu a wɔfrɛ no kyitosan, na ɛboa ma ekuro biara a ɛbɛtɔ onipa ho no tumi wu ntɛm. Wɔkyerɛ sɛ, saa ahoɔdennuro yi nso tumi boa na ekuro antrɛ ankɔ mmeaeɛ afoforɔ wɔ nipadua no mu. Yei nti, wɔhyɛ obiara nkuran sɛ wɔntaa nni kɔtɔnam.
Ɛboa ɔpemfoɔ ne abotafowa a ɔda yafunu mu no
Animdefoɔ a wɔyɛ nnuane mu nhwehwɛmu no de ato dwa sɛ, sɛ ɔbaa fa afuro na ɔtaa di kɔtɔnam a, vaetamɛn B ne omega 3 a ɛwɔ kɔtɔ mu no tumi boa ma maame no ne abɔfra no nyinaa nya akwahosan pa. Mmom wɔkyerɛ sɛ, ansa ɔpemfoɔ bɛdi kɔtɔnam no, ɛsɛ sɛ ɔtumi hohoro ho yie na ɔnoa ma no bene kama sɛdeɛ sɛ mmoawa nketenkete binom wɔ kɔtɔ no ho a, wɔbɛtumi awu na ankɔfa ɔhaw biara ammrɛ maame ne abɔfra no.
Kɔtɔnam boa ma asikyire a ɛwɔ mogya no mu no gyina deɛ ɛsɛ
Ɛsiane nnuane a yɛdi no nnansa yi nti, ɛnyɛ den koraa sɛ obi bɛnya asikyire yareɛ. Nanso animdefoɔ kyerɛ sɛ, ahoɔdennuro bi a wɔfrɛ no kromium ahyɛ kɔtɔ mu ma. Nhwehwɛmu a wɔyɛ faa saa kromium yi ho no daa no adi sɛ, dwuma a ɛdi wɔ nipadua no mu ne sɛ ɛte glukosu a ɛwɔ mogya no mu no so ma asikyire a ɛwɔ mogya no mu tumi gyina deɛ ɛsɛ na ammoro so wɔ mogya no mu.
Yei kyerɛ sɛ, sɛ yɛtaa di kɔtɔnam a ɛbɛtumi abɔ yɛn ho ban afiri asikyire yareɛ ho.
Kɔtɔnam boa ma yɛn nnompe ne yɛn nse mu yɛ den
Nhwehwɛmufoɔ kyerɛ sɛ, ahoɔdennuro kalsium ne fosforɔs ahyɛ kɔtɔnam mu ma. Saa ahoɔdennuro mmienu yinom boa ma onipa nse ne ne nnompe mu tumi yɛ den yie pa ara. Wɔsan kyerɛ sɛ, ɛtumi boa ma mmɔfra nyini yie na ɛma wɔn ho yɛ den nso. Ɛno nti, sɛ mmɔfra taa di kɔtɔnam a, ɛbɛboa wɔn apɔmuden pa ara.
Tɔfabɔ
Mpanimfoɔ se, “Obi nnim a, obi kyerɛ.” Megye di sɛ nsɛm a yɛaboboɔ so yinom ama woahunu sɛ mfasoɔ wɔ so pa ara sɛ yɛbɛtaa adi kɔtɔnam. Ɔpanin o, abɔfra o, obiara bɛtumi anya kɔtɔnam so mfasoɔ.
Hyɛ no nso sɛ, nsɛm yi yɛ adesua nsɛm ara kɛkɛ, ɛnna kɔtɔnam nso nyɛ aduro. Yei nti, sɛ wote nka sɛ biribi nkɔ yie wɔ wo nipadua mu a, kɔ ayaresabea ma wɔnhwɛ wo.
