Aduan a Ɛma Akwahosan Pa a Wobɛpaw

ƐWOM sɛ ɛnnɛ, wɔatete nnuruyɛfo sɛ wɔnsa yare de, nanso oduruyɛfo biako kae sɛ: “Anwonwasɛm ne sɛ akwahosan nyɛ yɛn adwuma. Akwahosan yɛ onipa biara asɛyɛde.”

Joe a yɛbɔɔ ne din wɔ asɛm a edi eyi anim no mu no gyee asɛyɛde yi toom bere a wɔyɛɛ ne mogya mu ntini a emu asiw oprehyɛn no. Ɔyɛɛ nsakrae a ehia wɔ n’adidi mu na onyaa ho mfaso a ɛyɛ anigye. Ne duruyɛfo de anigye kae sɛ: “Wo komayare no aba fam, Joe. Aduan a wudi no ho aba mfaso.”

Nsakrae horow bɛn na yebetumi ayɛ wɔ yɛn aduan mu? Ɔkwan bɛn so na yebetumi agye yɛn akwahosan ho asɛyɛde ato yɛn ho so na yɛadidi wɔ ɔkwan a ebetumi ama atu mpɔn so?

Sɛnea Aduan a Ɛma Akwahosan Pa Te Ankasa

Nea aduan a ɛma akwahosan pa te ara ne sɛ yɛbɛpaw nnuan a ɛfata afi nnuan a yɛwɔ mu. Nea ɛbɛboa ama yɛapaw nea ɛma akwahosan pa no, U.S. Asoɛe a Ɛhwɛ Kuadwuma So hyɛ aduan ho akwankyerɛ akuw anan a wɔahyehyɛ fi fam kɔ soro a wɔde bedi dwuma ho nyansa.—Hwɛ akontaabu pon no wɔ kratafa 12.

Kuw a edi kan ne setaakye nnuan a awi ho nnuan te sɛ paanoo, aburow, ɛmo, ne esiam, wom. Saa nnuan yi ne nnuan a ɛma akwahosan pa nnyinaso. Kuw a ɛto so abien no mu akyɛ pɛpɛɛpɛ; biako ne nhabamma, na nea ɛka ho ne nnuaba. Saa nnuan yi nso yɛ setaakye nnuan. Ɛsɛ sɛ wopaw nnuan a wudi daa no fi nnuan kuw abiɛsa yi mu.

Kuw a ɛto so abiɛsa no wɔ afã nketewa abien. Ɔfã biako wɔ nnuan te sɛ nufusu, yogurt, ne kyiis; na mogyanam, ntakraboanam, apataa, adua a awo, nkesua, ne nkate wɔ ɔfã foforo no mu.a Saa akuw yi mu nnuan kakraa bi na ɛsɛ sɛ yedi. Dɛn ntia? Efisɛ mogya mu srade ne srade a ɛda pii a ebetumi ama obi anya komayare ne kokoram ntɛm pii wom.

Awiei koraa no, nea edi nneɛma a wɔahyehyɛ no nyinaa kan ne beae ketewa bi a srade, anwa, ne nnɔkɔnnɔkɔwade wɔ no. Aduannuru kakraa bi na saa nnuan yi de ma, ma enti ɛnsɛ sɛ yɛtaa di. Ɛsɛ sɛ yɛpaw nnuan pii fi kuw a wɔahyehyɛ no ase de no sen sɛ yɛbɛpaw afi soro de no mu.

Sɛ anka bere nyinaa yebedi nnuan a efi akuw a ɛwɔ ase hɔ no mu no, nyansa wom sɛ yɛbɛsɔ nnuan horow a ɛwɔ afã hɔ no bebree ahwɛ. Eyi te saa efisɛ ɛsono aduannuru ne ntɛtɛ a aduan biara wɔ. Sɛ nhwɛso no, nhabamma bi ne nnuaba pii ma yenya aduannuru A ne C pii, bere a folic acid, calcium, ne iron pii nso wɔ afoforo mu.

Ɛnyɛ nwonwa sɛ nnipa pii ani regye nnuan a nam nka ho no ho saa. Aduan ho ɔbenfo Johanna Dwyer ka wɔ FDA Consumer mu sɛ: “Akontaabu di adanse paa sɛ kɛseyɛ mmoroso, . . . ayamtim, ohurututu mu kokoram, ne sadweamyɛ ntaa nhaw wɔn a wɔnwe nam no.” Na nea ɛne nea ebia afoforo begye adi no bɔ abira no, sɛ yɛyɛ ho nhyehyɛe pa a, aduan a nam nnim mpo “betumi adu aduannuru a 1995 aduan ho akwankyerɛ ahorow no Hwehwɛ Wɔ Aduan mu no ho.”

Ade a ehia ma obiara ne sɛ onni srade mmoro aduan mu ahoɔden a onya nyinaa so ɔha mu nkyekyem 30 ne srade a ɛda ɔha mu nkyekyem 10. Wubetumi ayɛ eyi a ɛho renhia sɛ wokwati nam, na worenhwere anigye a wunya fi adidi mu no sɛnea ɛnsɛ. Ɔkwan bɛn so?

Ano Aduru Titiriw

Oduruyɛfo Peter O. Kwiterovich a ɔwɔ Johns Hopkins Sukuupɔn no Beae a Wosua Nnuruyɛ no ka sɛ: “Nsiananmu ne ano aduru. Fa nnuan a srade ankasa, srade a ɛda, ne mogya mu srade pii nnim si nnuan a srade horow yi pii wom ananmu.” Fa nhabamma mu anwa ne magarine si mmoa srade ananmu, esiam a wɔde bɔta fɔtɔw, anaa ghee—a ɛyɛ bɔta bi a ani da hɔ a wɔtaa di wɔ India, ananmu. Nni nneɛma bi te sɛ ngo ne kubenwa, a srade dɔɔso wom no. Na tew esiam nnuan a wɔtɔn—bofrot, keeki, biskit, ne pies—so koraa, esiane sɛ srade a ɛda taa wɔ mu nti.

Afei nso, fa nufusu a wɔapa ani srade anaa nea srade pii nnim (ɔha mu nkyekyem 1) si nufusu a wɔmpaa ani srade ananmu, fa margarine si bɔta ananmu, ne kyiis a srade pii nnim si kyiis a wonyii mu hwee ananmu. Afei nso fa ice cream a wɔde nufusu a wɔapa ani srade ayɛ ne sherbet, anaa yogurt a srade pii nnim si ice cream a wɔde nufusu a wɔmpaa ani srade ayɛ ananmu. Ɔkwan foforo a wubetumi afa so atew srade a ɛwɔ w’aduan mu so ne sɛ wobɛtew nkesua mu kɔkɔɔ dodow a wudi so akodu biako anaa abien dapɛn biara; fa kesua mu fitaa no anaa ade foforo si ananmu wɔ w’aduannoa ne adetõ mu.

Mogyanam ne ntakraboanam ne apataa nyinaa wɔ ɔfã biako wɔ Aduan Ho Akwankyerɛ A Wɔahyehyɛ no mu. Nanso, srade nni apataa, akokɔnam, ne krokronam mu te sɛ nantwinam, oguannam, ne prakonam mu, na egyina aboa no fã a wɔde yɛ aduan ne ɔkwan a wɔfa so noa no so. Srade a ɛda pii taa wɔ nantwinam a wɔayam, nantwinam ne prakonam a wɔanoa ayam abɔ no toa, prakonam a wɔahow, ne prakonam a wɔatwitwa no nketenkete de ahyɛ ade mu. Aduan ho abenfo pii hyɛ nyansa sɛ ɛnsɛ sɛ mogyanam, apataa, ne akokɔnam a daa yɛwe no boro gram 170 da koro. Ɛwom, ebia ahoɔden wɔ nnam mu ade te sɛ berɛbo mu de, nanso ɛsɛ sɛ yɛkae sɛ mogya mu srade pii wom.

Nnipa pii ani gye ho sɛ wobedi nnuan a emu nyɛ duru a mpɛn pii no ebi ne ntɔmmɔ a wɔatwitwa no nketenkete akye, nkate, ateaa, biskit, ne nnɔkɔnnɔkɔwade a wɔde chocolate afofa ho ne nea ɛtete saa ansa na adidi bere asõ. Wɔn a wohu mfaso a ɛwɔ aduan a ɛma akwahosan pa mu no de nnuan a emu nyɛ duru a srade nnim pii te sɛ nkyeweɛ a wɔmfaa bɔta anaa nkyene nguu ho, aduaba, nhabamma a wɔwe te sɛ karɔt, ne broccoli, besi ananmu.

Aduan mu Ahoɔden a Wobɛtew So

Sɛ wotaa di nnuan a setaakye wom sen nea srade pii wom a, mfaso pii befi mu aba. Sɛ woayɛ kɛse aboro so nso a, wo so betumi atew. Mpɛn dodow a wode awi, nhabamma, ne adua besi mogyanam ananmu no, dodow no ara na srade a ɛkɔ wo nipadua mu no so tew.

Rosa a yɛbɔɔ ne din wɔ asɛm a ɛto so abien mu no pɛe sɛ ne so tew bɛyɛ kilogram 25 wɔ afe biako mu. Sɛ ne so bɛtew nkaribo biako a, na ɛsɛ sɛ ɔtew aduan mu ahoɔden a ne nipadua hia no so bɛyɛ 3,500. Obetumi ayɛ eyi denam n’aduan a ɔbɛtew so anaa apɔw mu ateɛteɛ a ɔbɛyɛ so. Rosa sii gyinae sɛ ɔbɛyɛ ne nyinaa. Ɔtew aduan mu ahoɔden a odi daa no so 300. Na ofii ase nantew twaa akwansin 20 dapɛn biara, ma ne saa nti, ɔhyew aduan mu ahoɔden no bɛyɛ 1,500. Ɛdenam nhyehyɛe yi a ɔbataa ho so no, ne so atumi atew bɛyɛ nkaribo biako dapɛn biara.

Bere a Wukodidi Wɔ Abɔnten

Beae a wɔyɛ nnuan gya-so-gya-so abegye din. Nanso ahwɛyiye ho hia efisɛ srade a ɛda ne aduan mu ahoɔden pii taa wɔ nnuan a wɔtɔn no mu. Sɛ nhwɛso no, aduan mu ahoɔden 525 kosi 980 na ɛwɔ nantwinam a wɔayam abɔ no tɔw biako anaa nea wɔaka abɔ so abien mu—emu pii fi srade mu. Mpɛn pii no, wɔkyew, anaa wɔde kyiis a srade wom, anaa nneɛma a wɔde gugu nnuan so, ka nnuan a wɔyɛ no gya-so-gya-so no ho. Nnuan a ɛte saa a wubedi no bɛhaw w’akwahosan ɔkwan biara so.

Sɛ wote ɔman a adidibea horow no de nnuan pii to pon mu a, ehia sɛ wohwɛ aduan dodow a wudi yiye. Sɛ woantumi anni ne nyinaa a, wubetumi aka ama wɔakyekyere nea aka no ama wo de akɔ fie. Ebinom a wosusuw wɔn aduan ho no frɛ nnuan a wɔde yi akɔnnɔ nkutoo, na ɛno nnu aduan prɛte biako. Awarefo binom frɛ onipa biakofo aduan na wɔkyem, nanso wɔsan frɛ nhabamma a wɔatwitwa ka ho. Nyansa wom sɛ wobɛhwɛ adidibea ahorow a wɔde nnuan pii to pon nanso wɔn nnuan bo nyɛ den no yiye. Mmeae a ɛtete sɛɛ betumi asɔ obi ahwɛ ma wadidi dodo!

Aduan a Ɛma Akwahosan Pa Ma Obiara

Bere a wɔn a wɔwɔ Atɔe fam nsase so no ko kɛseyɛ mmoroso, na wɔyɛ wɔn ntini mu oprehyɛn a ɛma mogya bɔ tra baabi a kwan asiw, na wɔde nnuru ne nkanea a ano yɛ den a wɔde kunkum ɔyare mmoawa sa wɔn yare, na wɔhwehwɛ ayaresa horow a ne bo yɛ den no, nnipa pii nnya aduan a ɛsɛ nni anaa ɔkɔm kunkum wɔn. Nanso wɔ Onyankopɔn wiase foforo a wahyɛ ho bɔ mu no, aduan ne adidi ho nsɛnnennen bɛyɛ ade a atwam. Bible hyɛ bɔ sɛ: “Asase no so aburofuw bedu mmepɔw atifi.” (Dwom 72:16) Afei adesamma behu sɛnea wobedi aduan a abu so no wɔ ɔkwan a mfaso wɔ so so, efisɛ Bible san ma yɛn awerɛhyem sɛ: “Ɔmanfo no mu bi renka sɛ: Magurow!”—Yesaia 33:24.

Saa bere a akwahosan a ɛyɛ pɛ bɛba no abɛn. Enkosi saa bere no, yebetumi abɔ mmɔden akura akwahosan pa mu denam nnuan papa a yɛbɛpaw afi nea yɛwɔ no mu so.

[Ase hɔ asɛm]

[Kratafa 12 adaka/mfonini]

Aduan Ho Akwankyerɛ A Wɔahyehyɛ

Fi nyansa mu paw nnuan pii fi kuw a ɛwɔ ase hɔ no mu

Sradeduan, anwa, ne nnɔkɔnnɔkɔwade

Fa kakraa bi

Nnipa 2-3 ano de da koro Nnipa 2-3 ano de da koro

Nhabamma kuw Aduaba kuw

Nnipa 3-5 ano de da koro Nnipa 2-4 ano de da koro

Nnipa 6-11 ano de da koro

[Kratafa 12 mfonini]

[Nsɛm Fibea]

Fibea: U.S. Department of Agriculture, U.S. Department of Health and Human Services