Dɛn ne gyinabea a eye sen biara na ɛyɛ ahotɔ ma wo nipadua wɔ nyinsɛn mu? (Nyinsɛn Gyinabea & Nipadua Mfiridwuma)

Hɛlo! Ɛbɛyɛ sɛ w’ani agye kɛse nnansa yi esiane abofra ketewa a worehwɛ kwan no nti? Afei nso, saa bere yi mu no, ebia wobɛte nka sɛ wo ho nyɛ wo dɛ kakra , w’akyi yɛ wo yaw, ne nea ɛkeka ho Wɔ nyinsɛn mu no, yɛn nipadua no fa nsakrae pii mu. Bere a akokoaa no nyin no, yafunu no ba n’anim, na ne nipadua mu duru kɔ soro. Enti, ɛho hia paa sɛ wohwɛ yiye wɔ sɛnea wotena ase, wogyina hɔ, na woyɛ nneɛma yiye no ho. Ɛnnɛ, momma yɛnka sɛnea yɛbɛkɔ so akura gyinabea pa ne nipadua mu mfiridwuma ho asɛm . Sɛ wunim saa nneɛma yi yiye a, wubetumi de saa bere yi adi dwuma mmerɛw kɛse na w’akyi yɛ wo yaw pii.

Dɛn ne gyinabea pa yi?

Sɛ yɛbɛka no tiawa a, gyinabea pa ne ɔkwan a yɛfa so kura yɛn nipadua mu bere a yegyina hɔ, yɛte ase, anaa yɛda fam no. Titiriw wɔ nyinsɛn mu no, ɛsɛ sɛ yɛsua sɛnea yɛbɛkɔ so akura saa gyinabea ahorow yi mu wɔ ɔkwan a ɛremma w’akyi, wo kɔn, ne wo mmati so nhyɛ wo so kɛse sɛnea yebetumi so. Eyi bɛtew nhyɛso ne ɛyaw a ɛho nhia a ɛbɛba wo nipadua so no so. Susuw ho saa kwan yi so: w’akyi berɛmo te sɛ odum a ɛwɔ ofie mu. Sɛ ɛyɛ den na ɛyɛ tẽẽ a, nipadua no nyinaa yɛ nea ɛfata.

Yɛbɛyɛ dɛn agyina sɛnea ɛsɛ?

Wɔ nyinsɛn mu no, bere a yafunu no tu kɔ n’anim no, nnipa pii yɛ wɔn su sɛ wobegyina hɔ a wɔn akyi ayɛ kurukuruwa na wɔabɔ wɔn mmati akɔ anim a wonnim. Eyi ma akyi yaw yɛ kɛse ara kwa . Enti, ma yɛnhwɛ sɛnea yebegyina hɔ yiye?

• Ma wo ti nyɛ tẽẽ: Ma wo hwene nhyɛ mu na ma wo ti nyɛ tẽẽ. Mfa wo ti nkɔ w’anim, n’akyi, anaa nkɔ nkyɛn.
• Aso a ɛwɔ wo mmati mfinimfini: Bɔ mmɔden sɛ wobɛma w’aso ayɛ wo mmati mfinimfini pɛpɛɛpɛ.
• Mmati akyi, wo moma so kɔ w’anim: Twe wo mmati kɔ w’akyi kakra na ma wo moma so nkɔ w’anim. Nanso mma wɔnnyɛ den dodo.
• Wo nkotodwe nteɛ, nanso ntoto mu: Ma wo nkotodwe nyɛ tẽẽ, nanso ntoto mu koraa. Ma wɔn ho ntɔ wɔn.
• Twe wo ti kɔ soro: Fa no sɛ obi retwe wo ti atifi akɔ soro.
• Twe wo yafunu mu den bere biara a ɛbɛyɛ yiye: Twe wo yafunu no mu na kyekye mu den te sɛ nea woretwe akɔ soro. Nanso yɛ eyi sɛnea wubetumi bere a wonyinsɛn no nkutoo . Mfa ɔkwan bi so a ɛbɛma akokoaa no ayɛ basaa.
• Buttocks in: Sɛ ɛbɛyɛ yiye a, ma wo buttocks no nkɔ mu.
• Anan a ɛkɔ ɔkwan koro so: Gyina hɔ a wo nansoaa kyerɛ ɔkwan koro so na wo nipadua mu duru kyekyɛ pɛpɛɛpɛ wɔ anan abien no nyinaa so.
• Mpaboa a ɛba fam: Hyɛ mpaboa a ɛba fam (nanso ɛnyɛ petee koraa) a ɛma wo nan gyina yiye.
• Mma ntra gyinabea koro no ara mu nkyɛ dodo: Nnyina baabi koro no ara nkyɛ dodo. Sɛ ɛbɛyɛ yiye a, di akɔneaba kakra na sesa wo gyinabea.
• Sesa w’adwuma tenten: Sɛ woyɛ adwuma gyina hɔ kyɛ a, sesa wo pon tenten ma ɛnyɛ nea ɛfata ma wo, sɛ ɛbɛyɛ yiye a.
• Fa wo nan biako kɔ soro: Fa nkongua anaa adaka ketewa bi si so na fa wo nan biako si so. Sesa wo nan simma kakraa biara.
• Bere a woreyɛ adwuma wɔ adididan mu no: Bue nkuku a ɛwɔ adididan mu sink ase no na fa wo nan biako gu mu. Sesa wo nan simma 5-15 biara. Eyi bɛma w’akyi ho atɔ wo kɛse.

Kae: Sɛ wugyina saa kwan yi so a, w’akyi berɛmo no wɔ tebea a ɛyɛ awosu mu. Eyi kyerɛ sɛ nhyɛso biara nni hɔ a ɛho nhia.

Wobɛyɛ dɛn atra ase yiye?

Sɛ wotra ase a akyi yɛ wo yaw bere a wonyinsɛn a, ɛtɔ mmere bi a ebetumi ayɛ den, ɛnte saa? Nanso sɛ wunim sɛnea wobɛtra ase yiye a, wubetumi atew saa ɔhaw no so kɛse.

• Akyi tẽẽ, mmati akyi: Tena ase ma w’akyi tẽẽ na wo mmati kɔ akyi kakra. Ɛsɛ sɛ wo nan ase ka nkongua no akyi.
• Akyi mmoa: Fa mpopaho ketewaa bi a wɔabobɔw anaa akyi berɛmo a wɔabobɔw gu w’akyi tokuru no mu. Eyi bɛma woanya mmoa pa ama w’akyi.
• Sɛnea wobɛtra ase yiye a wonni mmoa:
• Tena nkongua no ano na fa wo ho to fam.
• Afei, teɛ w’akyi na bɔ w’akyi sɛnea wubetumi biara. Kura mu simma kakraa bi.
• Afei ma gyinabea no nyɛ mmerɛw kakra (bɛyɛ digrii 10). Eyi ne gyinabea a eye sen biara ma w’akyi.
• Kari pɛ wɔ wo nipadua mu duru mu: Tena ase wɔ ɔkwan bi so a wo nipadua mu duru bɛkyekyɛ pɛpɛɛpɛ wɔ w’asen abien no nyinaa so.
• Asen ne wo nkotodwe a ɛyɛ digrii 90: Ma w’asen ne wo nkotodwe nkɔ digrii 90. Fa afiri a wɔde gyina wo nan so di dwuma de gyina wo nan so sɛ ɛho hia a.
• Mma wo nan ntwa: Fa wo nan abien nyinaa tra fam, a worentwa wo nan.

Nneɛma foforo a ɛsɛ sɛ wohu:

• Mma ntra baabi koro no ara ntra simma 30: Sɛ ɛbɛyɛ yiye a, sɔre simma 30 biara, nantew kakra, na sesa wo gyinabea.
• Sesa w’akongua wɔ adwumam: Sɛ woyɛ adwuma wɔ ɔfese a, sesa w’akongua ne wo pon no sorokɔ ma ɛnyɛ nea ɛfata ma wo. Fa wo nsateaa ne wo nsateaa to w’akongua no nsateaa so anaa pon no so, na ma wo mmati nyɛ mmerɛw.
• Sɛ wote pivot chair so a: Sɛ wote pivot chair so a, nkyinkyin w’asen mu kɛkɛ. Dan wo nipadua nyinaa.
• Sɛ wosɔre a:Sɛ wosɔre fi akongua so a, sɔre gyina hɔ ma wo nan tẽẽ na fa wo ho to w’anim kakra. Mma nnkotow nkɔ w’anim wɔ w’asen mu. Sɛ wosɔre ara pɛ a, kotow kɔ w’akyi bɛyɛ mpɛn du na ama w’akyi atrɛw kakra.

Nea ɛho hia: Sɛ w’akyi yɛ wo yaw a, tra ase kakraa bi sɛnea wubetumi. Sɛ wotena ase a, ntra ase ntra simma 10-15 bere koro mu.

Teɛ sɛnea wogyina hɔ bere a woreka kar no

Sɛ obi ka kar bere a ɔyem a, ɛhwehwɛ sɛ yɛyɛ ahwɛyiye bi. Ɛho hia nso sɛ wobɛma wo ho atɔ wo na woanya akyi mmoa pa.

• Fa akyi berɛmo roll di dwuma: Fa akyi berɛmo roll a ɛfata w’akyi berɛmo no kurukuruwa sie.
• Nkotodwe a ɛwɔ w’asen mu: Ɛsɛ sɛ wo nkotodwe wɔ w’asen so anaasɛ ɛboro so kakra.
• Fa nkongua no bɛn stia no: Fa nkongua no bɛn stia no na ama w’akyi berɛmo no akɔ akyiri. Ma nkongua no nkɔ akyirikyiri baabi a ɛnyɛ den sɛ wubetumi adu pedals no ho a wo nan abɔ na wo nkotodwe abɔ.
• Hyɛ wo seat belt no yiye (CRITICAL): Hyɛ lap belt ne shoulder belt no nyinaa bere nyinaa.
• Lap belt: Fa hyɛ yafunu ase, fa fam sɛnea wubetumi wɔ asen no so, ne asen atifi. Mma ɛnkɔ soro da.
• Mmati mu abɔso: Fa hyɛ wo nufu ntam .
• Ma abɔso abien yi nyinaa nyɛ nea ɛyɛ fɛ sɛnea wubetumi.
• Sɛ wo kar no wɔ mframa bag a: Sɛ wo kar no wɔ mframa bag , ɛyɛ ahyɛde sɛ wobɛhyɛ ahobammɔ abɔso. Afei nso, anyɛ yiye koraa no, tra akyi nsateakwaa 10 fi mframa bag no ho . Sɛ wowɔ ofirikafo no nkongua so a, mframa bag no wɔ stia no mu. Sɛ woreka kar a, siesie stia no sɛnea ɛbɛyɛ a ɛbɛhwɛ wo moma so na atwe ne ho afi wo ti ne wo yafunu ho.

Ɔkwan pa a wɔfa so ma adesoa bi so

Ɛsɛ sɛ wokwati sɛ wobɛma nneɛma a emu yɛ duru so sɛnea wubetumi biara bere a woanyinsɛn no. Nanso sɛ ɛsɛ sɛ woma biribi so wɔ tebea a egye ntɛmpɛ mu a, hwɛ nneɛma yi so yiye:

• Mma wo mu duru ntra nkaribo 20 (bɛyɛ kilogram 9): Mmɔ mmɔden sɛ wobɛma nneɛma a ne nsusuwii yɛ fɛre, ɛyɛ den sɛ wobɛkura mu, anaa emu duru boro nkaribo 20 so.
• Gyina hɔ yiye: Ansa na wobɛma biribi so no, hwɛ hu sɛ wugyina baabi a ɛyɛ den a ɛnsɛ so.
• Sɛ worema biribi so akɔ fam sen w’asen a: Ma w’akyi nyɛ tẽẽ, kotow wo nkotodwe ne w’asen bere a worekɔ fam no. Mma w’asen nkɔ w’anim da bere a woma wo nkotodwe yɛ tẽẽ no. Eyi yɛ mfomso a nnipa pii di.
• Gyina hɔ a wo nan atrɛw na bɛn ade no: Gyina baabi a ɛbɛn ade a worebɛma so no, na wo nan atrɛw kakra, na wo nan asisi fam denneennen.
• Twe wo yafunu mu ntini ahorow no mu den:Twe wo yafunu mu ntini ne ntini a atwa wo awotwaa ho ahyia no mu den (te sɛ nea woreyɛ Kegel apɔw-mu-teɛteɛ ) na fa wo nan ahoɔden ma emu duru no so. Mma adesoa no so prɛko pɛ.
• Gyina hɔ tẽẽ a wonkyinkyim: Gyina hɔ tẽẽ koraa a wonkyinkyim. Bere nyinaa fa wo nan si w’anim bere a worema ade bi so no.
• Sɛ worema biribi so afi pon so a: Twe kɔ pon no ano na fa bɛn wo nipadua. Kotow wo nkotodwe na bɛn ade no. Fa wo nan ahoɔden ma ade no so na gyina hɔ.
• Mma nneɛma a emu yɛ duru so nsen w’asen.
• Fa ade a wɔde ahyɛ mu no bɛn wo nipadua: Sɛ wokura ade a wɔde ahyɛ mu a, fa mu bɛn wo nipadua, fa wo nsa bom, kyekyere wo yafunu mu ntini mu den, na fa anammɔn nketenkete nantew brɛoo.
• Sɛ wode biribi si fam a: Ma wo nan nyɛ tẽẽ sɛnea wobɛyɛ bere a woama so no, kyekye wo yafunu mu ntini mu den, na fa w’asen ne wo nkotodwe a wobɛkotow no si fam.

Hwɛ sɛnea ɛho hia sɛ woma nneɛma a emu yɛ duru so yiye. Saa nneɛma nketenkete yi betumi atew sɛnea w’akyi asɛe no so kɛse.

Sɛnea wobenya biribi a ɛwɔ soro

Ɛtɔ mmere bi a ɛsɛ sɛ yɛfa biribi fi shelf so, ɛnte saa? Afei yɛ no saa:

• Fa nkongua anaa akongua di dwuma: Fa nkongua anaa akongua ketewa bi ma wo ho so ma ade a worekɔfa no sorokɔ.
• Bɛn ade no sɛnea wubetumi biara.
• Nya emu duru no ho adwene: Di kan hwɛ sɛnea ade a wobɛma so no mu duru te.
• Fa wo nsa abien nyinaa ma so.

Gyinabea bɛn na eye sen biara a wubetumi ada/afefe?

Dae a ahotɔ wom bere a nyinsɛn no betumi ayɛ asɛnnennen, titiriw wɔ asram a etwa to no mu. Nanso sɛ wobɛda baabi a ɛfata a, eye ma wo ne wo ba no nyinaa.

• Pillow ma wo ti nkutoo: Ɛmfa ho sɛnea wobɛda fam no, fa pillow to wo ti ase, nanso ɛnyɛ wo mmati ase. Paw pillow a ɛkorɔn a ɛbɛma wo ti ahome yiye na ɛmma w’akyi nhyɛ.
• Pillow a ɛwɔ wo nan ntam: Sɛ wode pillow si wo nan ntam a, ɛbɛma woanya mmoa kɛse, titiriw bere a woada w’afã no.
• Dan kɔ ɔfã biako, kotow wo nkotodwe kakra: Bɔ mmɔden sɛ wobɛda wɔ ɔkwan bi so a ɛbɛboa ma w’akyi berɛmo no akɔ so ayɛ sɛnea ɛte wɔ awosu mu no so. Ɔkwan a eye sen biara ne sɛ wobɛdan akɔ ɔfã biako (ɛbɛyɛ papa sɛ wobɛfa benkum so), wobɛkotow wo nkotodwe kakra, na wode pillow ahyɛ wo nan ntam.
• Nna saa kwan yi so: Nna w’afã a wo nkotodwe nkɔ wo moma so. Afei nso, kwati sɛ wobɛda wo yafunu so koraa.
• Mattress a ɛyɛ den:Paw mattress a ɛyɛ den ne box spring a ɛrensɛe. Sɛ ɛho hia a, fa kyerɛwpon bi si mattress no ase. Wubetumi nso ada fam bere tiaa bi. Sɛ woada mpa a ɛyɛ mmerɛw so bere nyinaa a, ebia ɛbɛyɛ den kakra sɛ wobɛdan akɔ mpa a ɛyɛ den so mpofirim. Yɛ nea ɛyɛ wo dɛ sen biara.
• Akisikuru a wɔde gyina akyi: Sɛ wuhia awerɛkyekye kɛse bere a woda anadwo a, fa akyi berɛmo a wɔde gyina akyi di dwuma . Mpa so ntama a wɔabobɔw anaa mpopaho a wɔde abɔ w’asen nso betumi aboa.
• Sɛ woresɔre afi mpa so a: Sɛ wosɔre fi baabi a woda a, di kan dan kɔ nkyɛn, fa wo nkotodwe abien no nyinaa si wo moma so, na fa nkakrankakra sian wo nan abien no nyinaa fi mpa no so. Afei fa wo nsa abien nyinaa pia wo ho kɔ soro na tra ase. Mma nnkotow nkɔ w’anim wɔ w’asen mu.

Nneɛma a ɛho hia paa sɛ wobɛkae (Take-Home Message) .

Okay, enti yɛaka pii ho asɛm nnɛ, ɛnte saa? Misusuw sɛ saa nneɛma nketenkete yi bɛboa kɛse ma wo nipadua no ayɛ nea ahotɔ ne ɛyaw biara nni mu bere a wonyinsɛn no.

Sɛ yɛbɛka no tiawa a, ma w’akyi nyɛ tẽẽ, wo mmati n’akyi na ma wo ho ntɔ wo, kotow wo nkotodwe bere a worema so no, na da wo benkum so a wode pillow bɛto wo nan ntam. Sɛ wode saa nneɛma yi yɛ wo su wie a, wubetumi de bere fɛfɛ yi adi dwuma wɔ ahotɔ mu!

Sɛ wowɔ nsɛmmisa bi a, mma wo werɛ mmfi sɛ wubebisa wo duruyɛfo anaa awogyefo. Wɔbɛma wo afotu a eye. Mepɛ sɛ wo ne wo ba no nya akwahosan pa!

` Nyinsɛn, gyinabea, akyi yaw, gyinabea a ɛteɛ, nipadua mfiridwuma, nyinsɛn yiyedi, gyinabea