Nyinsɛn yɛ adeɛ baako a ɛho adwumayɛ nna fam koraa. Ɛmu yareɛ ne ateetee nyɛ adewa. Nanso, ɛsiane sɛ akɔyɛ biribi te sɛ aberewa aduane nti, woyi wo nsa firi mu a ɛnyɛ yie. Ɛno nti, ɛho hia pa ara sɛ, ɛmfa ho ɔhaw ne abenedie a apemfoɔ fa mu nyinaa akyi no, wɔhwɛ wɔn nnuanedie mu yie pa ara sɛdeɛ ɛbɛyɛ a wɔne abɔfra no nyinaa bɛtumi anya apɔmuden pa.
Yei nti, ɛnnɛ, yɛrebɛhwɛ nnuane du binom a apemfoɔ bɛtumi adi ama wɔne abotafowa a ɔhyɛ yafunu mu no nyinaa ho asiane wɔn yie. Ɛwom sɛ aduane biara yɛ aduane, nanso aduane a wɔdi no ne berɛ mu no deɛ, ɛnyɛ aduane kɛkɛ na mmom, ɛyɛ aduro nso. Nnuane a ɛdidi soɔ yi na ɔpemfoɔ bɛtumi adi de ayɛ ne ho aduro.
1. Akatoa, adua, ne nkateɛ
Nhwehwɛmu ada no adi sɛ, saa nnuane yinom yɛ nnuane a faeba, ayon, protein, kalsium, ne magnisium ahyɛ no ma. Wɔkyerɛ sɛ, yeinom yɛ nnuanennuro a nipadua no hia no yie pa ara berɛ a ɔbaa bi afa afuro. Wɔsan kyerɛ sɛ, aduaneduro bi a wɔfrɛ no folate nso ahyɛ no ma, na saa aduaneduro yi boa ɔpemfoɔ no ne abɔfra a ɔhyɛ yafunu mu no nyinaa. Yei nti, ɛho hia pa ara sɛ ɔpemfoɔ biara bɛtaa adi saa nnuane yinom.
2. Aborɔdwomaa
Nnipa a wɔsua nnuane ho adeɛ no de abɛto dwa sɛ, ɛnyɛ aborɔdwomaa dɛ nko ara nti na ɛsɛ sɛ apemfoɔ di na mmom, aduanennuro bi wɔ mu a ɛboa apemfoɔ pa ara. Wɔfrɛ saa aduaneduro yi Karotene. Nhwehwɛmu kyerɛ sɛ, sɛ saa aduaneduro yi kɔ nipadua no mu a, ɛdane Vaetamɛn A. Wɔkyerɛ sɛ, saa Vaetamɛn A no boa ma abɔfra a ɔda yafunu mu no tumi nyini frɔmfrɔm pa ara.
Ɛwom sɛ nnuane binom bɛtumi ama wo Vaetamɛn A deɛ, nanso wɔkyerɛ sɛ aborɔdwomaa nko ara ne aduane a ɛde Vaetamɛn A papa a apemfoɔ hia no ma nipadua no sɛdeɛ ɛsɛ. Obi nyinsɛn na ɔdi aborɔdwomaa a, ɛma ne nipadua no sane nya faeba. Faeba no boa ma asikyire a ɛwɔ apemfoɔ mogya mu no so te na ɛsane ma wɔtumi yi wɔn yam yie nso.
3. Salmɔn
Animdefoɔ kyerɛ sɛ, ahoɔdennuro bi a wɔfrɛ no Omega 3 fati ased wɔ salmɔn mu a ɛboa apemfoɔ nipadua pa ara. Wɔka sɛ, saa ahoɔdennuro yi boa ma abɔfra a ɔhyɛ yafunu mu no aniwa hunu adeɛ yie, na ɛma n’adwene nso tumi yɛ adwuma yie pa ara. Afei nso, wɔsan kyerɛ sɛ, salmɔn tumi boa ma nipadua no nya Vaetamɛn D a ɛboa ma apemfoɔ ne abɔfra no nyinaa nnompe mu yɛ den na wɔsan nya apɔmuden pa nso.
4. Nkosua
Animdefoɔ a wɔhwehwɛ nnuane mu no kyerɛ sɛ, kosua yɛ aduane baako a ɛso wɔ mfasoɔ pa ara. Wɔka sɛ, nnuanennuro a nipadua no hia biara no, ɛmu kakra wɔ kosua mu. Adeɛ baako nti a ɛsɛ sɛ ɔpemfoɔ biara di kosua ne sɛ, wɔka sɛ ahoɔdennuro bi wɔ mu a wɔfrɛ no kyolin, na ɛyɛ ahoɔdennuro a ɛboa apemfoɔ yie pa ara. Wɔkyerɛ sɛ, saa ahoɔdennuro yi ma abɔfra no tumi nyini yie na ɛsane ɛboa ma ne nnompe tumi hyehyɛ wɔ ɔkwan a ɛfata so. Yei kyerɛ sɛ, ɛsɛ sɛ ɔpemfoɔ biara tumi di kosua pa ara.
5. Nhabamma
Nhabamma a ebia a yɛnim no yie pa ara ne nkotommire, abɛduru, Kwamensusuaa, ne deɛ ɛkeka ho. Nanso nhabamma binom tete sɛ brokoli ne n’asefoɔ nso wɔ hɔ. Wɔkyerɛ sɛ, sɛ obi fa afuro na ɔdi saa nhabamma yinom a, ɔnya mfasoɔ kɛse pa ara wɔ so. Nhwehwɛmufoɔ ka sɛ, nnuanennuro a ɛwɔ saa nhabamma yinom mu no binom ne faeba, vaetamɛn C, vaetamɛn K, vaetamɛn A, kalsium, ayon, folate, ne potasium, a ne nyinaa boa nipadua no wɔ akwan bebree so.
Wɔsan kyerɛ sɛ, sɛ obi nyinsɛn na ɔdi saa nhabamma yinom a, ɛboa ma abɔfra no tumi yɛ kɛse, na ɔsan nya apɔmuden pa nso. Yei nti, apemfoɔ bɛtumi de nhabamma yinom ayɛ nkwan te sɛ abunuabunu ne abɛnkwan. Afei nso, wɔbɛtumi atwitwa agu ɛmo so anaasɛ wɔbɛtumi nso de ayɛ abomu adi na aboa wɔne abɔfra no nyinaa.
6. Mogyanam
Mogyanam binom te sɛ nantwinam, akokɔnam ne prakonam kuta ayon, protein ne kyoline ne Vaetamɛn B ahodoɔ binom a ne nyinaa yɛ ahodennuro a sɛ ɔbaa nyinsɛn a ɔhia no yie pa ara. Wɔkyerɛ sɛ, sɛ ɔbaa fa afuro a ne mogya tumi yɛ bebree. Yei nti, ɔhia ayon na ama ne nkwammoa kɔkɔɔ no atumi anya deɛ wɔfrɛ no haemoglobin no. Ɛsiane nhwehwɛmu yi nti, ɛho hia pa ara sɛ apemfoɔ di mogyanam.
7. Ootu, ɛmo ne wheat
Animdefoɔ kyerɛ sɛ, saa nnuane mmiɛnsa yi ho hia pa ara berɛ a ɔbaa afa afuro. Deɛ nti a ɛte saa ne sɛ, nnuane yinom nyinaa boa ma nipadua no nya faeba ne protein a apemfoɔ hia no yie pa ara no. Afei nso, Vaetamɛn B ahodoɔ ne magnisium nso ahyɛ no ma. Ne saa nti, sɛ apemfoɔ taa di nnuane yinom a ɛbɛtumi aboa wɔne abɔfra no nyinaa.
8. Pɛɛ
Pɛɛ yɛ aduaba baako a nnipa dodoɔ no ara ani nnye ho nanso mfasoɔ wɔ so pa ara. Nhwehwɛmu ada no adi sɛ, sɛ apemfoɔ tumi di saa aduaba yi yie pa ara a, wɔbɛnya mfasoɔ pii. Wɔka sɛ faeba, Vaetamɛn B bi te sɛ folate, Vaetamɛn K, potasium, kɔpa, Vaetamɛn E ne Vaetamɛn C ahyɛ no ma. Wɔkyerɛ sɛ, saa nnuanennuro yinom nyinaa boa ma apemfoɔ ne mmɔfra no nyinaa nya apɔmuden pa. Bio nso, wɔsan kyerɛ sɛ ɛboa ma abɔfra no ne maame no nyinaa honam yɛ fɛ, wɔn adwene yɛ adwuma yie, na nneɛma nketenkete binom a ɛwɔ wɔn nipadua mu nso tumi nyini yie pa ara. Yei nti, ɛsɛ sɛ apemfoɔ de aduaba yi ka wɔn nnuane ho.
9. Nsuo
Yɛn nyinaa nim sɛ nsuo yɛ biribi a ɛnsɛ sɛ yɛtoto no ase koraa. Ɛyɛ aduane a nipadua no hia no berɛ biara ɛfiri sɛ, sɛ nsuo nni nipadua no mu a, ɛntumi nyɛ adwuma sɛdeɛ ɛsɛ. Animdefoɔ kyerɛ sɛ, sɛ ɔbaa fa afuro a, nsuo a ɛwɔ ne nipadua mu no biara na abɔfra a ɔhyɛ ne yam no nso nom. Yei nti, sɛ ɛkɔba sɛ ɔpemfoɔ no nnom nsuo pii a, ɛbɛtumi ama abɔfra no ho akyere no yie pa ara. Nhwehwɛmu kyerɛ sɛ, anyɛ yie koraa no, ɛsɛ sɛ ɔpemfoɔ biara nom nsuo 2.3 lita da koro. Wɔkyerɛ sɛ, yei bɛtumi aboa ama dwonsɔtwaa mu yareɛ a apemfoɔ taa nya no, wɔatumi akwati. Ɛno nti, ɛsɛ ɔpemfoɔ biara tumi nom nsuo pii.
10. Meleke, kyiisi, ne yogɔto
Nnuane yinom yɛ nnuane a wɔka sɛ nnuanennuro binom te sɛ protein ne kalsium ahyɛ no ma. Ɛno da nkyɛn a, wɔkyerɛ sɛ fɔsfɔrɔs, Vaetamɛn B, magnisium ne zink nso ahyɛ nnuane yinom ma. Wɔkyerɛ sɛ, saa nnuanennuro yinom boa ma nipadua no tumi yam nnuane yie na ɛma ɔpemfoɔ no nso tumi yi ne yam sɛdeɛ ɛsɛ. Afei nso, ɛboa ma abɔfra no nnompe mu yɛ den.
Ɛsɛ sɛ apemfoɔ nyinaa kae sɛ, wɔn apɔmuden ne wɔn mma a wɔhyɛ wɔn yafunu mu no deɛ nyinaa gyina wɔn so. Yei nti, ɛho hia pa ara sɛ wɔhwɛ wɔn adidie mu yie na ama wɔatumi abɔ wɔne wɔn mma no nyinaa ho ban wɔ ɔkwan a ɛfata so.
