Afotusɛm ntiantia
- Roast vegetables for sweet, crispy edges instead of boiling them.
- Stir chopped or pureed veg into sauces, soups, and eggs.
- Keep frozen vegetables on hand so you always have a backup.
Ɛkame ayɛ sɛ obiara wɔ adwene pa adaka bi wɔ ne firij no ase. Wotɔ atosode, mako, kaarɔt kotoku, a botae ahyɛ wo ma. Dapɛn akyi no, woretow emu fa akyene, na ayɛ kakra bɛtɛɛ, ayɛ kakra toro, na wo werɛ aha kakra wɔ ho.
Mpɛn pii no, ɛnyɛ ahoɔden adwene na ɛyɛ ɔhaw no. Ɛyɛ sɛ nhabamma a ɛyɛ kwa, a ɛyɛ awerɛhow, a wɔanoa no kɔ akyiri kɔɔ kosii sɛ ɛwu no, na ɛyɛ den ampa sɛ wʼani begye ho. Sɛ biribi yɛ dɛ a, wudi a wonyɛ no adwumakɛse. Enti ma yennya kasakyerɛ no na yɛnka sɛnea wobɛnoa nhabamma a wobɛpɛ ampa ho asɛm.
Nea edi kan no, adwene kakra
Nhabamma nya wɔn din pa kwan pa so. Ɛde fiber, vitamin, ne minerals ba, na sɛ wodi pii a, ɛbata akoma yare, sukyerɛmma yare a ɛto so abien, ne kankro bi a ɛsua ho. Fiber no nko ara yɛ adwuma a ɛyɛ komm na ɛyɛ pɛpɛɛpɛ, ɛboa wo ma woyɛ memee na ɛma wʼayamde ne wo mogya mu sukyerɛmma yɛ pɛpɛɛpɛ.
Yɛn mu dodow no ara nnya nea ɛdɔɔso, na ɛnyɛ wʼankasa wo mfomso. CDC akyerɛ sɛ mpanyimfo 10 biara mu bɛyɛ baako pɛ na odi nhabamma dodow a wɔakyerɛ no. Akwankyerɛ a ɛyɛ amansan no bɛyɛ kuruwa abien kosi mmiɛnsa da biara ma mpanyimfo dodow no ara, nanso mma saa dodow no nnyɛ abaa a wode bɔ wo ho. Sɛ saa bere yi woredi kakraa bi a, sɛ wufi hwee koraa ho kɔ kakra so a, ɛyɛ nkonimdi ampa. Bɔ mmɔden ma ɛnyɛ papa, na ɛnyɛ pɛyɛ.
Ma ɛnyɛ dɛ bi
Ade titiriw a enti nkurɔfo nni nhabamma ne sɛ nea wɔadi pɛn no yɛ ɔbrɛ. Dɛ no siesie emu dodow no ara.
- Hyew no fonoo mu. Fonoo a ayɛ hyew no ma ɛho ano nkyɛn yɛ sikakɔkɔɔ na ɛyi dɛ a ɛwɔ mu ankasa a noa a wode noa nsu mu yi fi adi. Fa brɔkɔli, kaarɔt, kawlflawa, anaa Brussels sprouts fra ngo kakra, nkyene, ne pɛpɛ mu, na hyew no kosi sɛ ano nkyɛn no bɛyɛ kakatakaka. Eyi dan nhabamma ho akyinnyegyefo dodow sen biribiara.
- Nsuro nkyene, srade, ne nsunsuano. Nkyene kakra, ngo dua mu ngo kakra, ne lemon a wokyi gu so wɔ awiei no bɛma nhabamma biara bɛyɛ sɛ ɛte ase. Eyi nyɛ asisi. Ɛyɛ nnoasie.
- Fa hyew ne nea ɛyɛ kakatakaka ka ho. Hyew ntɛm wɔ kyɛnsee a ayɛ hyew mu, fa nnua aba anaa aba a wɔahyew petepete so, simma kakraa bi wɔ ogya ase. Nea wode ka wʼano no ma nhabamma yɛ anigye sen sɛ ɛbɛyɛ basaa.
- Fa wo ho to galik, nhaban a ɛyɛ huam, ne nkyenkyema so. Galik, mako a wɔayam, kumin, nkyenkyema a wɔafra yiye. Ne bo nyɛ den na ɛsesa biribiara.
Ɛnsɛ sɛ woyɛ ɔnoafo ansa na woayɛ eyinom mu biara. Sɛ wubetumi asɔ fonoo na wode prɛte a ɛtere ayɛ adwuma a, wubetumi ahyew nhabamma.
Fa hintaw baabi a worenhu
Nna bi wompɛ sɛ woka nhabamma dɛ koraa, na ɛno yɛ. Fa hyɛ mu kɛkɛ.
- Fa nhabamma a wɔatwitwa no nketenkete anaa wɔayam no fra pasta sɔɔs, chili, nkwan, anaa kaserɔl mu. Mpɛn pii no ɛyera.
- Tow spinach kakra gu smoothie mu. Sɛ aduaba wɔ mu a, worente ne dɛ.
- Fa mako, gyeene, anaa spinach ka nkesua a wɔahosow anaa omlɛt ho.
- Fa nhabamma pii gu sandwich, pizza, taco, anaa nea woredi biara so.
Nkwan yɛ ɔdɔmmarima a ɔyɛ komm wɔ ha. Wubetumi de nhabamma ahorow pii agu kuruwa baako mu, na biribiara bɛyɛ dɛ sɛ wode brɔf kakra ne nkyenkyema noa no brɛoo.
Ma ɔkwan a ɛyɛ mmerɛw no nyɛ nea ɛda hɔ
"Adidi pa" no fã kɛse no yɛ sɛ wobɛyɛ ahoboa ama nea ɛyɛ papa no ayɛ nea ɛyɛ mmerɛw.
- Ma nhabamma a wɔakyere wɔ awɔw mu nka wo nsa ho. Wɔtetew no bere a abere na wɔde kyere no awɔw mu ntɛm, enti apɔwmuden wom te sɛ nea ɛyɛ momono, na ɛremporɔw mma wo da. Sɛ nea ɛyɛ momono no porɔw a, firij a ɛkyere no da so wɔ wʼakyi.
- Siesie kakra di kan. Hohoro na twitwa nhabamma momono kakra bere a wufi sotɔɔ aba fie no. Kaarɔt mpoma ne mako nhama a wubetumi de wo nsa ka de hummus adi no, wodi. Mako mua a ɛda adaka mu no, mpɛn pii wonni.
- Ma nhabamma nyɛ ade kɛse a ɛwɔ prɛte no so. Sɛ́nea wobɛyɛ no ketewa wɔ nkyɛn no, ma nhabamma nfa baabi kɛse. Sesa paanoo anaa ankaa no bi fa nea ɛyɛ ahaban anaa nea wɔahyew kakra si ananmu.
- Sesa ade baako bere baako. Paw su foforo baako, te sɛ fa nhabamma ka awia aduan ho, na di so dapɛn abien ansa na wode foforo aka ho. Nsakrae nketewa a ɛtena di nea ɛyɛ akɛse a ɛntena no so nkonim.
Yɛ wo ho mmerɛw
Eyi nyɛ sɔhwɛ a wudi nkonim anaa wudi nkogu. Nnapɛn bi wubedi aduan fɛfɛɛfɛ na nnapɛn bi wubenya wʼasetena wɔ paanoo a wɔahyew so, na emu biara nka biribiara fa wo bo a ɛsom bo ho. Aduan kura nkurɔfo nkate pii, na sɛ ɛba sɛ ɛnyɛ sɛ aduan a ɛkɔ so kɛkɛ bio da, sɛ adidi bɛyɛ ahopopo ankasa, aniwu, anaa mmara a emu yɛ den a ɛyɛ den sɛ wobubu mu fibea a, ɛsɛ sɛ wode brɛoo ka kyerɛ ɔyaresafo anaa aduandi ho ɔbenfo a wɔama no tumi. Adidi pa sɛ ɛyɛ wʼasetena kɛse, na ɛnyɛ ketewa.
Fi nhabamma baako a wʼani gye ho ampa, a wɔanoa no kwan a wʼani gye ho ampa so. Fi hɔ kyekye. Ɛno ne ahintasɛm no nyinaa. Aduandi a apɔwmuden wom sen biara wɔ wiase ne nea wobɛkɔ so adi, na nea ɛyɛ dɛ ma wo no nko ara na wobɛkɔ so adi.