Sɛ́ osuani no, metaa hu sɛ bere nyinaa mebɔ mmɔden sɛ mɛyɛ nnwuma wɔ ɔkwan a etu mpɔn sen biara so. Sɛ wote sɛ me a, afotu a edidi so yi ho hia kɛse!
Sɛ wunni adwene a ɛte apɔw na ɛyɛ nnam a, wuntumi nyɛ biribiara yiye, ɛnte saa? Yɛn amemene mu pɛtro sa bere a yɛansan ahyɛ mu ma sɛnea ɛsɛ no. Wompɛ sɛ amemene no mu ahoɔden a ɛnsɛ na ɛde sɔhwɛ a entumi nyɛ yiye aba, ɛnte saa?
Sɛ wonyɛ osuani mpo a, amemene a wonnya aduan pa mma obi bo fuw na ohyia ɔhaw ahorow a ɛfa adwumayɛ ho—nkae a ɛnteɛ, ɔhaw ahorow ano aduru ho nimdeɛ a enye, ne nna bɔne yɛ nsɛm a wɔahyehyɛ no tenten no ho nhwɛso kakraa bi pɛ.
Amemene no yɛ onipa nipadua no fã a ɛyɛ den sen biara na ɛdannan bere nyinaa. Glucose, asikre a ɛnyɛ den, ne ne pɛtro. Nkurɔfo nya glucose fi aduan mu, na afei ɛkɔ mogya no mu na wɔde kɔ amemene no mu.
Nnuan bi yɛ pɛtro a eye ma w’amemene. Nnuan bi din na ɛha na ɛma ɛyɛ pɛtro pa ma amemene no.
Protein a ɛwɔ nipadua mu:
Nea ɛka eyi ho ne mmoa (nam, mpataa, nkesua, nufusu) ne nea wɔde afifide ayɛ (tofu, bankye, aba). Protein boa ma nkrasɛm kɔ w’amemene mu ntɛmntɛm na ɛma wo nkate tu mpɔn denam amemene mu nnuru a ɛyɛ so: serotonin a ɛhwɛ sɛnea obi te nka no so ne dopamine a ɛtew dadwen so na ɛma adwene mu da hɔ.
Nnuru a ɛko tia ɔyare mmoawa:
Nneɛma a ɛko tia ɔyare mmoawa yɛ nneɛma kuw bi a esiw nkwammoaa a ɛsɛe ade ano anaasɛ ɛma ɛyɛ brɛoo. Nnuan te sɛ nnuaba ne nhabannuru—titiriw granate akutu ne nnuaba—wɔ vitamin C ne lycopene (nneɛma ahorow a ɛko tia ɔyare mmoawa) a ebetumi asiw onyin a ɛba amemene no mu ano anaasɛ esiw ano ahyɛ mu ma.
Omega-3 a ɛwɔ nipadua no mu
Omega-3 pii wɔ mpataa a srade wom, flax aba, nkesua, ne nantwinam. Omega-3 srade yɛ srade a ɛho hia a wontumi nyɛ wɔ nipadua no mu. Wɔahu sɛ ɛma adwenemyare tu mpɔn na ɛboa w’amemene ma ɛyɛ adwumaden.
srade a ɛwɔ aduan mu
Cholesterol te sɛ nea ɛyɛ hu na “bɔne”, nanso wɔ nnipa dodow no ara fam no, srade a ɛwɔ aduan mu yɛ ade a ɛma apɔwmuden wɔ wɔn aduan mu. Nufusu ne nkesua mu srade a ɛwɔ aduan mu, na amemene no de srade di dwuma de yɛ nkwammoaa; nipadua no yɛ vitamin D, estrogen, ne nneɛma afoforo a ɛho hia.
Srade a ɛnyɛ nea ɛyɛ monounsaturated
Srade a ɛnyɛ den a wɔsan frɛ no srade a “ɛma ahoɔden” no wɔ nnuan te sɛ avocado, nnuaba, ne ngodua ngo mu. Nnuan a srade a ɛyɛ monounsaturated wom a wodi no betumi ama amemene no adwumayɛ akɔ soro na ama wɔakae ade yiye.
Caffeine (wɔde dodow a ɛfata)
Chocolate tuntum, tii, ne kɔfe nyinaa wɔ caffeine nanso ɛsono dodow. Caffeine pii betumi ama obi ate nka sɛ ne ho yeraw no na ɛkanyan no dodo na ebetumi ama wanya ahoɔden a ɛyɛ hu akyiri yi wɔ da no mu. Enti caffeine a wɔnom boro so no betumi de nea ɛne ne ho bɔ abira aba, na wate ɔbrɛ nka kɛse wɔ ɛno akyi. Nanso sɛ wɔde dodow nketenkete di dwuma a, caffeine betumi ama adwene a wɔde si biribi so no ayɛ kɛse.
Nsuo
Amemene no yɛ nsu 73%, na ɛma dihydrogen monoxide (aka. nsu) yɛ ade a ɛho hia ma amemene a ɛsow aba. Bere a obi asetra kwan, nneɛma a atwa ne ho ahyia, ne n’akwahosan nyinaa ka nsu dodow a ohia no, sukɔm dodow ne ne nsu kɔla yɛ nneɛma pa a ɛkyerɛ sɛ nsu wɔ mu.
Sɛ ɛhaw wo sɛ worennom nneɛma a yɛabobɔ din wɔ atifi hɔ no sɛnea ɛsɛ a, nneɛma bi a wubetumi asesa wɔ w’aduan a wobɛpaw mu ni.
Lollipop, candy → nnuaba a ɛyɛ foforo anaa a ayow
Cereal → oatmeal a wɔde nnuaba ne nnuaba ayɛ
Ice cream → yogurt a wɔde nnuaba ne chocolate ayɛ
Saa nsakrae ahorow yi yɛ nyansahyɛ ahorow ara kwa. Nea ɛyɛ adwuma ma wo no di agoru. Ɛnsɛ sɛ obiara pow nea ɔpɛ ankasa ma ne fã a ɛyɛ apɔwmuden. Nanso eye sɛ wubehu sɛ nneɛma foforo wɔ hɔ a wubetumi de asi ananmu sɛ woasiesie wo ho sɛ wobɛsɔ ahwɛ na bere a woayɛ krado sɛ wobɛsɔ ahwɛ a.
Nneɛma a wonya fi mu:
“Srade a ɛwɔ mogya mu.” Aduandi Fibea, www.hsph.harvard.edu/nutritionsource/dɛn-ɛsɛ-wodi/srade-ne-srade-srade/srade. Wɔhwɛɛ mu 19 July 2023.
“Nnuan a Ɛboa Yɛn Amemene Adesua.” ReachOut Australia, www.au.reachout.com/articles/nnuan-a-ɛboa-yɛn-amemene-adesua. Wɔhwɛɛ mu 9 July 2023.
Mayo Ayaresabea Adwumayɛfo. “Nsu: Dodow Ahe na Ɛsɛ sɛ Wonom Da Biara?” Mayo Clinic, 12 Oct. 2022, www.mayoclinic.org/akwahosan-asetra kwan/aduannuru-ne-akwahosan-adidi/a emu dɔ/nsu/adwinni-20044256#:~:text=Enti%20how%20much%20fluid%20does ,nsuo%20a%20da%20ma%20mmaa. Wɔhwɛɛ mu 19 July 2023.
“Omega-3 Srade Aduru: Mmoa a Ɛho Hia.” Aduandi Fibea, www.hsph.harvard.edu/nutritionsource/dɛn-ɛsɛ-wodi/srade-ne-srade-srade/srade ahorow/omega-3-srade. Wɔhwɛɛ mu 19 July 2023.
Ware, Megan, na ɔkyerɛwee. “Ɔkwan Bɛn so na Nnuru a Ɛko Tia Ɔyare Betumi Aboa Yɛn Akwahosan?” Aduruyɛ ho Amanneɛbɔ Ɛnnɛ, 31 Oforisuo 2023, www.medicalnewstoday.com/articles/301506#aduan-fibea. Wɔhwɛɛ mu 19 July 2023.
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