Afotusɛm ntiantia
- Eat many colors of plants each day.
- Add fiber slowly to avoid bloating.
- Work in a little fermented food regularly.
Baabi wɔ wo yafunu mu, seesei ara, mmoawa nketewa ɔpepem-pem reyɛ wɔn da mu adwuma. Mmoawa na ɛdɔɔso, a halo bi ne abɔde nketewa a wonhu wɔ ani so foforɔ ka ho, na wɔn nyinaa te wo nsono kɛse mu. Wɔbɔ wɔn nyinaa din sɛ wo yafunu mu microbiome, na nyansahufoɔ abɛsusuw saa kuw yi ho sɛ biribi a ɛbɛn nipadua afaafa a ahintaw.
Ɛno te sɛ ɛyɛ hu kɔsi sɛ wobehu nea wɔyɛ. Saa mmoawa yi boa wo nipadua banbɔ nhyehyɛe ma ɛyɛ adwuma, wɔma wo nsono mu nhoma no ho tɔ no, wɔbrɛ ɔhonam mu hyehye a ɛmfata no ase, na mpo wɔyɛ vitamin kakra bi a ebia wo aduan bɛyera. Abusuabɔ a ɛtim wɔ yafunu ne amene ntam nso, na ɛno bi na ɛma sɛ adagyew bere a emu yɛ den tumi ba wo yafunu mu, na nea wodi nso tumi nan sɛnea wote nka.
Ɛnsɛ sɛ woadwen yi ho dodo. Nanso suban a ɛyɛ nnyinaso kakra boa ampa, na ɛsɛ sɛ wuhu.
Nea microbiome no pɛ
Adwene a mfaso wɔ so kɛse wɔ ha ne ahodoɔ. Yafunu a ahosan yɛ deɛ ɛyɛ ma na ɛyɛ ahodoɔ, a mmoawa ahodoɔ pii wɔ mu sen kakraa bi. Ɔkwan a wofa so kyekyere saa ahodoɔ no ne sɛ wubedi afifide ahorow. Aduaba, atosode, adua, nnua aba, ne aburow a ɛnyɛ atebaw no ahorow ma mmoawa ahorow aduan, enti aduan a ɛwɔ ahosu pii yɛ adwuma pii sen sɛnea ɛte.
Deɛ ɛto so abien a ɛkɛse ne fiber. Hwɛ ɔfa a nnipa dodoɔ nhu. Wo ankasa wo nipadua ntumi nyam fiber. Ɛkɔ wo nsono kɛse mu a ɛbɛn pɛ, na ɛno ankasa ne adwene no, efisɛ mmoawa a wɔte hɔ no na ɛbubu mu. Sɛ wɔyɛ saa a, wogyae nneɛma a ɛboa a ɛma wo nsono mu nhoma ho tɔ na ɛma wo ɔhonam mu hyehye no kɔ fam. Wobɛka no foforɔ a, fiber nyɛ wo nkutoo aduan. Ɛyɛ wɔn nso aduan.
Cleveland Clinic kyerɛ sɛ ɛsɛ sɛ wopɛ bɛyɛ fiber gram 25 da koro ma mmea na 35 ma mmarima, efi nnuan te sɛ aburow a ɛnyɛ atebaw, adua ne lentil, ne berries mu. Sɛ saa dodow no te sɛ ɛware kɛse a, mma ɛnhaw wo wɔ akontaabu ho. Fa kakra ka ho ara, kakra wɔ bere mu.
Nneɛma kann bi a wubetumi ayɛ
Yeinom mu biara nhwehwɛ aduan soronko anaa aduru kuw a ɛhyɛ adaka ma. Fi nea ɛwɔ w'anim no so.
- Di afifide pii, ne emu ahorow pii. Cleveland Clinic kyerɛ sɛ pɛ aduaba ne atosode kyɛfa annum kosi ason da koro, wɔ ahosu ahorow mu. Ahosu biara taa ma mmoawa kuw soronko bi aduan.
- Fa fiber ka ho nkakrankakra. Sesa paanoo fitaa na fa aburow a ɛnyɛ atebaw, gyae nwoma no wɔ so, fa adua to nkwan mu. Fa fiber ka ho nkakrankakra, efisɛ huruwa a ɛba prɛko pɛ tumi ma honhom ne pumpunini ba bere a wo yafunu resiesie ne ho.
- Fa aduan a wɔama abɔ kakra ka ho. Yogurt a nkwa wɔ mu, kefir, sauerkraut, kimchi, miso, ne kombucha nyinaa kura mmoawa a nkwa wɔ mu. Wɔde aduan a ɛwɔ aduan a wɔama abɔ pii abata microbiome a ahodoɔ wɔ mu ne ɔhonam mu hyehye ho nsɛnkyerɛnne a ɛba fam ho.
- Nom nsu. Wo apaade nhyehyɛe nantew so, na fiber yɛ adwuma yiye kɛse bere a nsu bebree wɔ hɔ a ɛma nneɛma kɔ wɔn anim.
- Twe wo ho fi nnuan a wɔayɛ adwuma pii wɔ ho ne asikre a wɔde aka ho ho. Aduan a wɔde yeinom ne titiriw asi so taa ma yafunu kuw no fa a ɛmboa pii no aduan.
Fi yeinom mu baako so, ɛnyɛ nnum nyinaa. Adua a wode bɛka aduan abien ho dapɛn biara yɛ nsakrae kann. Sɛ wobɔ mmɔden sɛ wobɛsesa biribiara kosi Dwoada a, ɛtaa hwere kosi Wukuda.
Afaafa a ɛnfa aduan ho
Wo yafunu de n'ani si wo nkwa nkae no nso so. Nna ho hia, efisɛ wo mmoawa no te sɛ wɔkura wɔn ankasa da biara da nhyehyɛe; Cleveland Clinic kyerɛ nnɔnhwerew ason kosi akron anadwo biara. Honam mu kankan a ɛkɔ so boa, na bɛyɛ simma 150 a wode yɛ adwuma a emu nyɛ den dapɛn biara yɛ botae a ntease wɔ mu. Na adagyew kɔ yafunu mu tee, ɛno nti dapɛn a emu yɛ den tumi sɛe wo yafunu mu mpo bere a woadi nea wotaa di no. Nantew, ahome a emu yɛ brɛoo kakra, anaa biribiara a ɛma wo ho dwo wo ampa no reyɛ wo yafunu adɔe komm.
Bere a ɛfata sɛ wokɔhwehwɛ ɔbenfo bi
Apaade ho ɔhaw bi yɛ wo nipadua a ɛresiesie ne ho ma fiber pii ara kwa, na ɛtaa kɔ fam wɔ dapɛn baako anaa abien mu. Nanso ɔhaw a ɛkɔ so fata sɛ wode n'ani si so ankasa sen sɛ wubefi aduru kuw no apaapae no so akyerɛ kwa. Yafunu mu yaw a ɛkɔ so, ayamtuo anaa ayamfi a ɛrennyae, mogya a ɛwɔ wo agyanan mu, mu duruyera a wonnim ase, anaa nsɛnkyerɛnne a ɛsɛe wo da biara da asetena yɛ nnyinaso a wode kɔhwɛ ɔyaresafo. Wobetumi ahwehwɛ sɛ ebia biribi pɔtee rekɔ so, te sɛ aduan a wuntumi nnye ntom anaa yare bi a ɛfata sɛ wɔsa.
Ma w'ani nna probiotic aduru a ne bo yɛ den ne fie microbiome nsɔhwɛ adaka a wɔhyɛ wo bɔ kɛse ho hwɛ kakra. Adanse a ɛwɔ wɔn mu dodow no akyi da so ara sua, na ma nnipa dodow no ara, aduan a ɛwɔ wo prɛte mu yɛ adwuma sen biribiara a ɛwɔ toa mu. Fa aduan pa ma mmoawa pa no yiye, ma wo ho bere, na ma wo yafunu nhwehwɛ ne kari pɛ.
Nsɛm a Wɔde Bae
- Cleveland Clinic, 4 Things You Can Do To Improve Gut Health
- Harvard T.H. Chan School of Public Health, Fiber and fermented foods may aid microbiome, overall health
- The Nutrition Source, Harvard T.H. Chan School of Public Health, The Microbiome