Ɛtɔ mmere bi a, titiriw bere a woadi aduan kɛse awie no, wo yafunu yɛ ma na ɛnyɛ wo dɛ, ɛnte saa? Ɛte sɛ nea balloon bi rehuruhuruw wɔ wo yafunu mu. Ebinom fam no, wo yafunu mpo pue kɔ w’anim. Eyi ne nea yɛfrɛ no bloating. Ɛnyɛ bere nyinaa na eyi kyerɛ sɛ obi anya yare a emu yɛ den. Mpɛn pii no, yebetumi adi so denam nsakrae nketenkete a yɛbɛyɛ wɔ ɔkwan a yɛfa so didi na yɛnom mu no so. Enti ma yɛnhwɛ nea ɛde eyi ba ne nea yebetumi ayɛ wɔ ho.
Ɔkwan bɛn so na yɛbɛkwati adidi boro so?
Mpɛn pii no, nneɛma atitiriw abiɛsa na ɛde saa ɔhaw yi ba. Ma yɛnhwɛ nea wɔyɛ ne sɛnea yɛbɛkwati.
1. Adidi boro so
Eyi ne ade a ɛtaa ba saa . Fa no sɛ wokyɛ w’aburow awia aduan, na sɛ wuhu biribi a ɛyɛ dɛ a, wokyɛ bi bio. Bere a woredidi no, wokyɛ bi bio. Ɛwom mpo sɛ awiei koraa no wote nka sɛ woama de, nanso wubewie sɛ wudi nea etwa to esiane akɔnnɔ nti. Enti, sɛ wudidi saa a, ɛnyɛ nwonwa sɛ wo yafunu no ho nyɛ wo dɛ. Eyi ano aduru a eye sen biara ne sɛ wobɛtew dodow a wudi so. Sɛ́ anka wubedi aduan pii prɛko pɛ no, aduan nketenkete a wubedi mpɛn pii da biara nso yɛ ano aduru pa.
2. Nnuan a ngo ne srade pii wom
Yɛn ani gye ɛmo a wɔayam, atoko, anaa aburow a wɔayam a yedi anadwo a srade pii wom ho . Saa srade yi gye bere tenten ansa na yɛn dwensɔtwaa atumi ayɛ sen protein anaa carbohydrates. Eyi kyerɛ sɛ yɛn yafunu te nka bere tenten. Nea ɛbɛyɛ na woakwati eyi no, bɔ mmɔden sɛ wobɛtew ngo ne srade dodow a ɛwɔ w’aduan da biara mu no so.
3. Adidi a wɔde ahopere di
Adidi ntɛmntɛm bere a woreyɛ adwuma wɔ adwumayɛbea hɔ anaasɛ woreyɛ nnwuma afoforo a egye ntɛmpɛ nso yɛ ade titiriw a enti ɛte saa. Sɛ yedidi ntɛmntɛm a, egye bɛyɛ simma 20 ansa na amemene no anya sɛnkyerɛnne a ɛkyerɛ sɛ yɛn yafunu ayɛ ma. Saa bere no, yɛadi pii sen sɛnea ɛsɛ sɛ yedi. Ɛnyɛ ɛno nko, sɛ yedidi ntɛmntɛm a, yɛmene mframa nso ka aduan no ho. Sɛ mframa yi kɔhyɛ yafunu no mu a, ɛyɛ mframa na ɛhyɛ yafunu no ma. Enti , gye bere kakra, we yiye, na sua adidi brɛoo .
So ɛsɛ sɛ yɛtew mframa a ɛwɔ yafunu mu no so?
Nea ɛto so abien a ɛtaa ma obi ho popo ne mframa a ɛwɔ dwensɔtwaa mu. Mframa a ɛwɔ yɛn aduan mu no bɛyɛ fã fi mframa a yɛmene no mu. Mmoawa a ɛwɔ dwensɔtwaa mu a ɛboa ma wɔyam aduan na ɛyɛ nea aka no. Sɛ wɔannyi saa mframa yi adi yiye a, ɛboaboa ano wɔ dwensɔtwaa no mu, na ɛma obi ho popo na ne ho nyɛ no dɛ.
Sɛ woyɛ gas bere nyinaa a, bɔ mmɔden sɛ wobɛkwati saa suban ahorow a ɛma womene mframa yi:
- Nsã a wɔnom fa sare mu.
- Chewing gum a wɔwe.
- Soda ne anonne a carbonated a wɔnom ntɛmntɛm.
- Nneɛma te sɛ toffee ne lozenges a wobɛtetew bere a wokurakura w’ano no.
Nnipa binom mene mframa ara kwa bere a wɔn ho yeraw wɔn anaa wɔahaw no. Sɛ ɛte saa wɔ wo fam a, mmɔden a wobɛbɔ sɛ wobɛma w’adwene adwo denam nneɛma te sɛ ahomegye apɔw-mu-teɛteɛ so no betumi aboa wo kɛse.
Nnuan a ebetumi ama woate nka sɛ woayɛ ma
Nnuan bi a ɛyɛ den sɛ wobɛyam nso betumi ama mframa ne ahurututu aba. Momma yensua eyi ho ade pii wɔ pon a ɛwɔ ase ha no so.
| Aduan su | Dɛn nti na ɛrekɔ so saa na dɛn na ɛsɛ sɛ wɔyɛ? |
|---|---|
| Bean ne atoko | Asikre bi a wɔfrɛ no oligosaccharides a ɛyɛ den sɛ wɔbɛyam no wɔ eyinom mu. Sɛ mmoawa a wɔwɔ dwensɔtwaa mu no yɛ adwuma de yam wɔn a, mframa ba. Wobetumi atew eyi so denam nsu a wɔde bɛhyɛ nsu mu yiye ansa na wɔadi so. |
| Nnuadewa ne nnuaba bi | Nneɛma te sɛ kabege, cauliflower, Brussels sprouts, karɔt, ne plum nso wɔ asikre ne starch a ebetumi ama gas aba. Ɛwom sɛ eyinom ye ma nipadua no yiye de, nanso sɛ wote nka sɛ wo ho nyɛ wo dɛ bere a woadi awie a, to dodow a wudi no ano hye. |
| Nneɛma a wɔde yɛ aduan dɛdɛ | Yɛn nipadua ntumi nwe nneɛma a wɔde yɛ dɛ te sɛ (Sorbitol) . Afei nso, ɛyɛ den ma nnipa binom sɛ wɔbɛyam asikre bi a wɔfrɛ no (Fructose), a wɔde ka nnuan a ɛyɛ dɛ pii ho. Hwɛ yiye wɔ nnuan a eyinom wom ho. |
| Nufusu ne nufusu mu nneɛma (Dairy) . | Sɛ ɛyɛ den ma wo sɛ wobɛyam asikre a ɛwɔ nufusu mu a wɔfrɛ no lactose (Lactose intolerance) a, nufusu a wobɛnom no betumi ama woate nka sɛ woayɛ ma. Sɛ ɛba saa a, wubetumi adan akɔ nufusu a lactose nnim so. |
| Aburow a wɔayam no yiye | Nhama a ɛwɔ saa nnuan yi mu no ye ma nipadua no yiye. Nanso fiber yɛ carbohydrate a ɛnyɛ nea wɔyam. Sɛ wufi ase di nnuan a ahoɔdennuru pii wom mpofirim a, ebia mframa bɛhyɛ wo yafunu mu ma. Enti, bere a wode nkakrankakra sua saa nnuan yi no, ɛsɛ sɛ wonom nsu pii . |
Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?
Ɛyɛ ade a ɛfata sɛ wobɛte nka sɛ woayɛ ma bere ne bere mu na biribiara nni hɔ a ɛsɛ sɛ wohaw wo ho wɔ ho. Nanso, sɛ wowɔ ɔhaw yi a ɛkɔ so daa a, mmu w’ani ngu so. Ɛyɛ papa sɛ wobɛkɔ oduruyɛfo nkyɛn.
Ɛtɔ mmere bi a, akisikuru a ɛkɔ so no betumi ayɛ akwahosan ho haw foforo ho sɛnkyerɛnne.
- Nipadua mu akwanside ahorow a ɛwɔ aduan mu: Nneɛma te sɛ akuru anaa akuru a ɛwɔ yafunu anaa dwensɔtwaa ketewaa mu betumi asiw aduan no kwan.
- Ntini a ɛwɔ aduan mu a ɛnyɛ adwuma yiye: Sɛ ntini a ɛpia aduan kɔ n’anim no yɛ mmerɛw a, mframa kɔhyɛ yafunu no mu ma.
- Tebea afoforo a emu yɛ den: Ɛntaa mma koraa sɛ ebetumi ayɛ biribi te sɛ akwaa bi a ayɛ kɛse wɔ yafunu mu anaa kokoram ho sɛnkyerɛnne.
Enti, sɛ wuhu sɛnkyerɛnne afoforo te sɛ yafunu mu yaw, wo mu duru a ɛso tew, anaa nsakrae a ɛba wo nsu mu a ɛka wo ho a, hwɛ hu sɛ wobɛka akyerɛ wo duruyɛfo.
Dɛn bio na wobetumi ayɛ?
Sɛ wokɔ so nya saa ɔhaw yi ɛmfa ho sɛ wudi w’aduan so a, ano aduru afoforo kakraa bi wɔ hɔ.
Nnuru bi wɔ hɔ a wubetumi atɔ afi nnurutɔnbea ahorow. Sɛ nhwɛso no, nnuru bi wɔ hɔ a enzyme bi a wɔfrɛ no `(Alpha-D-galactosidase)` a ɛboa ma asikre a ɛyɛ den sɛ wobɛyam a ɛwɔ nhabannuru ne nnuaba mu no mu. Afei nso, nnuru a `(Simethicone)` wom no betumi ama ahotɔ afi gas ho. Nanso kae sɛ, ɛyɛ nea asiane biara nni ho sɛ wubebisa wo duruyɛfo ansa na wode aduru biara adi dwuma.
Sɛ woyɛ obi a ɔnom sigaret a, eyi nso yɛ ntease pa a enti ɛsɛ sɛ wugyae. Sigaretnom betumi de aduan mu haw pii te sɛ komayare ne akisikuru aba.
Nkrasɛm a Wɔde Kɔ Fie
- Ade titiriw nti a wodi boro so ne adidi pii sen sɛnea ɛho hia.
- Mpere wo ho bere a woredidi no, di brɛoo na wee yiye.
- To nnuan a ngo ne srade pii wom ano hye (aduan a wɔayam, kottu).
- Hwehwɛ nnuan a ɛma wo gas (e.g., kabege, atoko) na di so.
- Sɛ wudi nnuan a ahoɔdennuru pii wom a, fi ase ketewaa bi na fa nom nsu pii.
- Sɛ wo ho yɛ wo hyew kɔ so, anaasɛ wowɔ sɛnkyerɛnne afoforo te sɛ yafunu mu yaw anaasɛ wo mu duru a ɛso tew a, .Mma nsɛe bere nkɔ oduruyɛfo nkyɛn.
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