Mpɛn pii no, yɛn, titiriw sɛ mmea, susuw yafunu mu srade a ɛboro so ho sɛ biribi a ɛfa nipadua no nsusuwii ho. Nanso so wunim sɛ saa srade a ɛboaboa ano wɔ yafunu no ho yi nyɛ ahoɔfɛ ho asɛm ara kwa, ebetumi aka akwahosan tẽẽ, titiriw asiane a ɛwɔ nufu mu kokoram mu na ne ho atɔ no ? Ɛnnɛ yɛrebɛka saa asɛmti a ɛho hia paa yi ho asɛm. Sɛ wokenkan eyi wie a, wobɛte sɛnea ɛho hia sɛ wohwɛ wo nipadua mu duru so no ase.
Abusuabɔ bɛn na ɛda nipadua mu srade ne nufu mu kokoram ntam?
Sɛ́ nnuruyɛfo no, yenim bere tenten sɛ abusuabɔ bi da nipadua mu srade a ɛboro so ne kokoram ho asiane ntam. Wɔ mmea fam titiriw no, sɛ wɔyɛ kɛse mmoroso anaasɛ wɔyɛ kɛse mmoroso a, ɛma asiane a ɛwɔ hɔ sɛ wobenya nufu mu kokoram no yɛ kɛse. Asiane yi kɔ soro kɛse mpo wɔ brayɛ akyi.
Afei ebia woresusuw ho sɛ, "Dɛn nti na ɛte saa? Abusuabɔ bɛn na ɛda nipadua mu srade ne nufu mu kokoram ntam?" Nneɛma pii nti na ɛte saa.
Sɛ yɛbɛka no tiawa a:
- Hormone Nkɛntɛnso: Srade nkwammoaa a ɛwɔ yɛn nipadua mu no nyɛ srade nkwammoaa a wɔaboaboa ano kɛkɛ. Wɔma hormone bi a wɔfrɛ no estrogen a wɔyɛ no yɛ kɛse . Sɛ estrogen dodow kɔ soro wɔ nipadua no mu a, asiane a ɛwɔ hɔ sɛ obi benya nufu mu kokoram ahorow bi a ɛfa hormone ho no nso kɔ soro.
- Insulin dodow: Sɛ yɛwɔ nipadua mu srade a ɛboro so a, insulin dodow a ɛwɔ yɛn nipadua mu nso kɔ soro. Insulin dodow a ɛkɔ soro yɛ asiane foforo a ebetumi aboa ma kokoram nkwammoaa anyin.
Fa no sɛ wogugu afifide a enni apɔwmuden so nsu na wogu so bere nyinaa de boa no ma enyin. Srade a ɛboro so no ma tebea pa ba ma kokoram nkwammoaa nyin wɔ nipadua no mu.
Nea yesua fi nhwehwɛmu a aba foforo mu
Nhwehwɛmu bi a Rutgers Sukuupɔn a ɛwɔ United States yɛe nnansa yi no ama wɔahu ade titiriw bi wɔ eyi mu. Wɔyɛɛ nhwehwɛmu yi wɔ mmea abibifo bɛboro 1,800 a na wɔn ho retɔ wɔn wɔ nufu mu kokoram mu no so. Nea wohui no kyerɛe sɛ nipadua mu duru, titiriw yafunu mu srade, nyaa nea efii wɔn kokoram ayaresa mu bae no so nkɛntɛnso bɔne.
Wɔ nhwehwɛmu yi mu no, ɛnyɛ mmea no nipadua mu duru nyinaa nko na nnuruyɛfo hwehwɛɛ mu, na mmom sɛnea wɔn srade kyekyɛe wɔ wɔn nipadua nyinaa mu nso. Ɛne sɛ, wosusuw nneɛma te sɛ asen kɛse de hwehwɛɛ baabi a wɔde srade pii sie.
Wɔ mfe anum a edi hɔ no mu no, saa mmea no mu bɛboro 175 wuwui wɔ nufu mu kokoram mu. 111 foforo nso wuwui esiane nneɛma afoforo nti. Nea nhwehwɛmufo no hui ne sɛ nipadua mu duru akɔ soro pefee, titiriw wɔ asen ho., asiane a ɛwɔ hɔ sɛ obi bewu wɔ nufu mu kokoram mu, ne asiane a ɛwɔ hɔ sɛ obi bewu wɔ nneɛma afoforo mu no akɔ soro kɛse.
| Asiane a Ɛde Ba | Sɛnea Ɛka Nufu mu Kokoram |
|---|---|
| Ne Mu duru a Ɛkɔ Anim Wɔ Ne Nyinaa | Srade ntini ma hormone estrogen no pii ba, na ɛma asiane a ɛwɔ hɔ sɛ wobenya kokoram a efi hormone mu no yɛ kɛse. |
| Yafunu mu Srade | Insulin dodow kɔ soro, na ɛma tebea bi a ebetumi aboa ma kokoram nkwammoaa anyin na wɔatrɛw. Ebetumi atew ayaresa ahorow a etu mpɔn no so. |
Dɛn na ɛsɛ sɛ yɛte ase fi saa nsɛm yi mu?
Ɛnyɛ nea afi nhwehwɛmu yi mu aba no atirimpɔw ne sɛ wɔde bɛto obiara so anaasɛ wɔbɛbɔ nnipa a wɔayɛ kɛse mmoroso no hu. Ade a ɛho hia ne sɛ yɛbɛte ase sɛ nipadua mu duru, titiriw yafunu mu srade, yɛ ɔhaw a ebetumi aba a akyinnye biara nni ho sɛ ɛsɛ sɛ yɛhwɛ so bere a yɛresa kokoram no .
Saa nimdeɛ yi ho hia nnuruyɛfo paa. Sɛ wɔreyɛ nhyehyɛe ama ɔyarefo bi ayaresa a, saa nsɛm yi boa wɔn ma wosusuw onipa no nipadua mu duru ne srade a wɔkyekyɛ ho. Eyi boa wɔn ma wɔpaw ayaresa kwan a ɛfata na etu mpɔn sen biara.
Ɛno kyerɛ sɛ, sɛ wowɔ nufu mu kokoram anaasɛ asiane a ɛwɔ hɔ no haw wo a, wo mu duru a wobɛhwɛ so no bɛyɛ wo ayaresa nhyehyɛe no fã titiriw .
Enti dɛn na yebetumi ayɛ? Afotu bi a ɛbɛma woanya apɔwmuden
Asɛmpa no ne sɛ nneɛma pii wɔ hɔ a yebetumi ayɛ de adi asiane yi so. Ɛnyɛ sɛ eyinom a wode bɛka w’asetra mu no bɛma kokoram ho asiane a ɛwɔ hɔ no so atew nko , na mmom ɛbɛboa ma w’akwahosan nyinaa atu mpɔn nso.
1. Kura asetra kwan a ɛyɛ nnam mu
Nnipa binom suro bere a wɔte asɛmfua "apɔw-mu-teɛteɛ" no. Nanso enhia sɛ wokɔ apɔw-mu-teɛteɛ. Yɛ biribi a ɛma wo ho fifiri anyɛ yiye koraa no simma 30 da biara kɛkɛ.
- Nantew a ɛyɛ ntɛmntɛm: Sɛ́ wobɛkɔ nantew ntɛmntɛm anɔpa anaa anwummere biara no yɛ mfiase pa.
- Ofie nnwuma: Turo mu adwuma anaa fie a wobɛsiesie no yɛ apɔw-mu-teɛteɛ pa.
- Anigyede : Paw biribi a w’ani gye ho, te sɛ asaw, sakre, anaa asuguare.
2. Fa aduan pa a wobɛma ayɛ wo su.
Nea yedi no nya yɛn nipadua so nkɛntɛnso kɛse.
- Tew nnuan a asikre ne esiam wom so: Tow nneɛma te sɛ anonne a ɛyɛ dɛ, keeki, bisket, ne paanoo ano hye sɛnea wubetumi biara.
- Di nhabannuru ne nnuaba a ɛyɛ foforo pii: Bɔ mmɔden sɛ anyɛ yiye koraa no wode nhabannuru ne nnuaba ahorow anum bɛka w’aduan ho da biara. Nnuadewa a ɛwɔ yɛn man yi mu te sɛ ahabammono, jackfruit, ne breadfruit no so wɔ mfaso kɛse.
- Kwati nnuan a wɔayɛ no foforo: Tew soseji, nam a wɔayam, ne nnuan a wɔde nneɛma a wɔde siesie nneɛma so a wubedi so sɛnea wubetumi.
- Nnuan a ahoɔdennuru wom te sɛ aburow a ɛyɛ bruu: Paw aburow a wɔayam te sɛ aburow a ɛyɛ bruu ne quinoa sen aburow fitaa.
3. Mma wo werɛ mmfi hia a ɛho hia sɛ wokɔ ayaresabea daa!
Eyi ne ade a ɛho hia sen biara. Ntwɛn nkosi sɛ yare no ho sɛnkyerɛnne bɛda adi, na mmom hwɛ w’akwahosan so bere nyinaa.
- Sɛ woyɛ ɔbea a woadi boro mfe 40 a, wo ne wo duruyɛfo nkasa mfa anyɛ yiye koraa no wo nufu mu nhwehwɛmu pɛnkoro afe biara ho. Sɛ kokoram wɔ hɔ a, dodow a wohu no ntɛm no, dodow no ara na ɛda adi sɛ wɔbɛsa no yiye.
- Wo ankasa Nufu mu Nhwehwɛmu: Bisa wo duruyɛfo sɛnea w’ankasa wobɛhwehwɛ wo nufu mu pɛnkoro ɔsram biara. Sɛ wote nka sɛ nsakrae bi aba, te sɛ akisikuru , hwehwɛ aduruyɛfo afotu ntɛm ara.
Asetra mu nsakrae a ɛnyɛ den yi a wode bɛka w’asetra ho no yɛ mmerɛw kɛse sen sɛ wobɛko atia kokoram daakye.
Nkrasɛm a Wɔde Kɔ Fie
- Nipadua mu srade a ɛboro so, titiriw wɔ yafunu no ho no, ka asiane a ɛwɔ hɔ sɛ obenya nufu mu kokoram ne sɛnea ayaresa no di yiye no so nkɛntɛnso tẽẽ.
- Nea enti titiriw a ɛte saa ne sɛnea srade nkwammoaa yɛ hormone estrogen ne insulin dodow a ɛkɔ soro.
- Wo mu duru a wobɛhwɛ so denam aduan pa ne asetra kwan a ɛyɛ nnam so ne ahobammɔ a eye sen biara a wubetumi de adi dwuma.
- Ɛho hia sɛ mmea a wɔadi boro mfe 40 yɛ wɔn nufu mu nhwehwɛmu afe biara. Sɛ wohu yare no ntɛm a, ebetumi ama wɔasa no yiye.
- Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ wo mu duru, aduan a wudi, anaa kokoram ho asiane ho a, wo ne wo duruyɛfo nsusuw ho pefee.
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