Nnɔbae ne nhaban a wɔtow gu te sɛ nhwiren ne dua no, ebetumi ama akwahosan nkɔso a mpɛn pii yɛn mu dɔɔso no ka ho, sɛnea UK nhwehwɛmufo, external, ka no.
Wɔka sɛ aduan nkae no yɛ aduan mu dietary fibre a wɔntaa nhu, na wɔrehyɛ nkurɔfo nkuran sɛ wɔnni "ntin-kosi-anotan" aduan, a watermelon honam, pineapple no mfimfini ne butternut squash aba ka ho.
Mpanyimfo dodow no ara nnya fiber a ɛdɔɔso. Aban akontaabu , a ɛwɔ abɔnten, kyerɛ sɛ 4% pɛ na wonya nea wɔkamfo kyerɛ a ɛyɛ 30g da biara, ɛmfa ho mfaso a ɛwɔ so ma yafunu akwahosan a obiara nim no.
Fibre boa ɔyafunu mu adwumayɛ, ɛma wo yam mee kyɛ, na wɔka no bata akoma yare ne nsono mu kokoram a ɛyɛ hu kakra ho.
Sɛ nhyehyɛeɛ bi a, nnuaba ne atosodeɛ awaawa mu wɔ fiber pii sen emu.
Sɛ obi di kiwi a ne ho honam da so wɔ ho no, ɛma fiber 50% kɛse sen nea wɔahonahona ho, sɛ nhwɛso.
Wɔ wɔn nhwehwɛmu no mu no, nyansahufoɔ a wɔwɔ King's College London hwehwɛɛ aduane ahahanmono anaa aduane a wɔnnoaa no 12 mu—beetroot, bell pepper, broccoli, butternut squash, cauliflower, celeriac, curly kale, fennel, kiwi aduaba, leek, aborɔbɛ ne anamuna.
Wohuu sɛ afaafa a wɔatow agu no pii wɔ fiber bebree sen afaafa a nnipa taa we no.
watermelon ahono no wɔ fibre 2.10g wɔ 100g biara mu – a ɛne fibre a ɛwɔ wholemeal paanoo asinasini baako mu no yɛ pɛ
butternut squash honam ne nʼaba a ɛwɔ mu no, ɛwɔ 9.25g wɔ 100g biara mu – a ɛbɛyɛ sɛ fiber a ɛwɔ bran flakes kuruwa baako mu no ara pɛ
aborɔbɛ ani ne mu aba no mu wɔ ahoma a ɛboro so mprɛnu wɔ aborɔbɛ no mu aba no so
brokoli dua no mu wɔ fiba, nanso ɛyɛ kakra sen frɔwa no
Fibre ho hia paa ma wo yafunu adwuma a ɛbɛyɛ yiye na ɛboa ma wɔsɛe ayamtim.
Dɔkota Rachel Gibson a ɔhwɛ adwuma no so no kae sɛ nea wohui no kyerɛ sɛ nkurɔfo retow fiber dodow bi agu.
"Yei nyɛ aduanemu ahooɔden a wobɛhwere nkoaa, na mmom ɛyɛ sika mu nso - nokorɛm no, wotow sika a wotuae no fã kɛse bi gu."
King's College London asɔ wɔn adidibea hɔ , external , de ma adwumayɛfoɔ ne sukuufoɔ nnuane a ɛfiri ntini kɔsi tipɛm, te sɛ kwaduo honam curry.
Wɔ fie no, nkurɔfo betumi asɔ ahwɛ sɛ wɔbɛgyaw kiwi aba no ho honam no, de broccoli ho dua no ayɛ stir-fries anaa wɔde bell pepper aba no agu nnuan mu, sɛnea nhwehwɛmufo no de kyerɛ no.
Ɛwom sɛ aduannoa betumi asesa fiber a ɛwɔ mu dodow no ara de, nanso ɛntaa nsɛe ne nyinaa.
Nea wɔde hwuru anaa wɔde microwave anaa wɔde ntɛmntɛm befrɛ no taa kora aduan mu nnuan a ɛma nkwa no so yiye.
Gibson kaa sɛ: "Eyi nnyɛ pɛpɛɛpɛyɛ ho asɛm na ɛnyɛ nnipa a wɔbɛhyɛ wɔn ama wɔadi aduan a ɛnyɛ dɛ – ɛfa nnuanedeɛ a yɛanya atirimudeɛ sɛ yɛntow ngu mu aduannyɛ boɔ ho."
Nnawɔtwe akron no mu no, nnuan a wɔde "ntini-kɔpem-tiri" yɛ no yɛɛ sukuupɔn no daa nnuan hyew a wɔtɔn no nyinaa mu nkyɛmu abiɛsa mu baako.
Wɔn a wɔpaw aduan foforo no, na ɛnyɛ den mma wɔn sɛ wɔbɛwie wɔn aduan no sɛnea wɔn a wodi aduan a ɛda nkrataa a wɔtaa de di dwuma no so no.
Kirsten Jackson, aduanetofo a ɔwɔ British Dietetic Association mu a n'adwuma titiriw yɛ irritable bowel syndrome (IBS) ho asɛm no, ka sɛ aduan ho nyansa ahorow yi ho wɔ mfaso bere a wɔahohoro nnɔbae no ho yiye.
Ɔkamfo sɛ wɔbɛfa aborɔbɛ mu no abɔ mu ayɛ smoothies, nanso ɔka sɛ ne ho honam a ɛyɛ den no yɛ biribi a ɔrenkamfo.
Ɔde ka ho sɛ ebia ɛbɛsɛ sɛ wɔnoa ndua no bi anaasɛ wɔtwitwa no fɛfɛɛfɛ sɛnea ɛbɛyɛ a ɛbɛyɛ dɛ asene.
"Sɛ broccoli dua no mfata anwummere aduan yi mu kɛkɛ no nkyerɛ sɛ ɛsɛ sɛ wɔtow gu bola mu. Twitwa mu, fa sie wɔ nwini mu na fa ka soup anaa stir-fry ho da foforo," ɔkae.
Ɔtu fo sɛ wɔmma fiber a wonom no nkɔ soro nkakrankakra sɛnea ɛbɛyɛ a yafunu renhono, na ɔka sɛ nnipa a wɔwɔ IBS no bɛhunu sɛ ɛyɛ den sɛ wobegyina ano.
Na nneɛma bi wɔ hɔ a ɛsɛ sɛ wokwati koraa, sɛɛ na British Nutrition Foundation kaeɛ.
Atooko mono a wayɛ ahahammono ne rhubarb nhaban no wɔ nneɛma a ɛyɛ awuduru, bere a nnua a ɛyɛ den ne aba no renyɛ papa mma mmofra nkumaa.
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