So ɛtɔ mmere bi a wote nka sɛ wo ho nyɛ wo dɛ ankasa wɔ wo yafunu mu? Ɛte sɛ nea wo yafunu ayɛ ma na ayɛ den, ɛnte saa? Nnipa binom yafunu ahonhon araa ma wotumi hu fi akyi. Nea ɛyɛ nwonwa ne sɛ, ɛtɔ mmere bi a eyi betumi asi sɛ wunnya nnidi pii mpo a. Nokwarem no, eyi yɛ ɔhaw a abu so yiye a nnipa pii wɔ. Enti asɛmpa no ne sɛ, mpɛn pii no, eyi nyɛ yare a emu yɛ den ho sɛnkyerɛnne. Yebetumi adi saa ɔhaw yi so denam nsakrae nketenkete a yɛbɛyɛ wɔ ɔkwan a yɛfa so didi na yɛnom mu no so.
Ɔkwan bɛn so na yɛbɛkwati adidi boro so?
Afei momma yɛnhwɛ nneɛma atitiriw abiɛsa a ɛma obi ho popo ne akwan a ɛnyɛ den bi a yɛbɛfa so akwati.
1. Adidi boro so
Ade titiriw a ɛtaa ma obi ho popo ne adidi pii. Susuw ho hwɛ, wɔ afahyɛ ahorow mu anaa sɛ yɛkɔ apontow ase a, yedidi kakra. Afei ɛyɛ den ma yafunu no sɛ wobedi ho dwuma. Eyi ano aduru a eye sen biara ne sɛ yɛbɛtew aduan dodow a yedi so. Sɛ́ anka wobɛkyɛ aburow prɛte kɛse prɛko pɛ no, fa yɛ wo su sɛ wubedi aburow nketenkete .
2. Nnuan a ngo ne srade pii wom
Sɛ wudi nnuan a srade wom pii te sɛ nnuan a wɔayam, nnuan a wɔayam, nufusu, ne kyiisi a, ebetumi ama woate nka sɛ woama. Eyi te saa efisɛ srade gye bere tenten ansa na ayam sen protein ne carbohydrates . Eyi nti na wo yafunu kɔ so yɛ ma bere tenten no. Nea ɛbɛyɛ na woakwati eyi no, fa nnuan a srade ne srade wom pii nni w’aduan da biara da sɛnea wubetumi.
3. Nnuan a wɔde di ntɛmntɛm a wobedi
Adidi ntɛmntɛm dodo nso ma asiane a ɛwɔ hɔ sɛ obi bɛhohoro no yɛ kɛse. Eyi ano aduru yɛ mmerɛw yiye - didi nkakrankakra . Egye bɛyɛ simma 20 ansa na yɛn amemene no akyerɛ sɛ yɛn yafunu ayɛ ma. Enti sɛ wudidi ntɛmntɛm dodo a, ɛwom mpo sɛ sɛnkyerɛnne no du amemene no mu de, nanso wuwie a wudi pii. Nnipa pii a wotu nkurɔfo fo sɛ wɔntew wɔn mu duru so nso ka sɛ adidi nkakrankakra mma wontumi nni adidi a ɛho nhia.
Ɔkwan bɛn so na wɔbɛtew gas 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 a yennim no mu . Mmoawa a wɔwɔ dwensɔtwaa mu a wɔboa ma wɔyam aduan na ɛyɛ fã a 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 wotaa te nka sɛ gas ayɛ wo a, kwati saa suban ahorow yi a ɛma womene mframa pii:
- Nsã a wɔnom fa sare mu.
- Chewing gum a wɔwe.
- Nom anonne a carbon wom te sɛ soda wɔ anom biako mu.
- Sucking wɔ ahwiesa a ɛyɛ den so.
Nnipa binom mene mframa pii bere a wɔn ho yeraw wɔn anaa wɔayɛ basaa, a wonhu mpo. Enti sɛ wosua sɛnea wobɛma wo ho adwo wo denam ahomegye apɔw-mu-teɛteɛ so a, ebetumi aboa ma gas ne ahurututu so atew.
Nnuan bɛn na ɛma obi ho popo?
Nnuan bi wɔ hɔ a ɛyɛ den kakra ma yɛn nipadua sɛ ɛbɛyam. Nnuan a ɛtete saa nso betumi ama obi anya gas na ne ho ayɛ no yaw. Nnuan a wɔtaa di no bi ni.
| Aduan su | Dɛn nti na yafunu no hohoro? (Nkyerɛkyerɛmu tiawa) . |
|---|---|
| Mmoa ne bankye (te sɛ atoko, chickpeas, peas, ne green beans) . | Ɛwom sɛ eyinom so wɔ mfaso kɛse de, nanso asikre bi a wɔfrɛ no oligosaccharides a ɛyɛ den sɛ wɔbɛyam wɔ mu. Mmoawa a wɔwɔ dwensɔtwaa mu na ɛyam eyinom. Wɔ saa adeyɛ no mu no, wɔyɛ gas. |
| Nnuadewa ne nnuaba te sɛ kabege, cauliflower, Brussels sprouts, karɔt, ne prunes | Eyinom nso so wɔ mfaso kɛse. Nanso, nnipa binom betumi anya gas ne wɔn ho a ɛyɛ hyew esiane asikre ne starch a ɛwɔ mu nti. |
| Nneɛma a wɔde yɛ aduan dɛdɛ | Nneɛma a wɔde yɛ aduan dɛdɛ te sɛ sorbitol yɛ nea nipadua no ntumi nnye. Fructose, asikre bi a ɛwɔ nnuaba mu no nso yɛ den ma nnipa binom sɛ wɔbɛyam bere a wɔde ka nnuan a wɔakyekyere ho no. |
| Nneɛma a wɔde nufusu yɛ | Sɛ ɛyɛ den ma wo sɛ wobɛyam lactose, asikre bi a ɛwɔ nufusu mu a, ebia wobɛhohoro na wo yafunu ayɛ wo yaw bere a wodi nufusu mu nneɛma no. |
| Aburow a wɔayam no yiye | Nnuan te sɛ aburow a wɔayam ne aburow a wɔde bran ayɛ no so wɔ mfaso kɛse efisɛ ahoɔdennuru pii wom. Nanso, fiber yɛ carbohydrate a wontumi nnye. Sɛ wodi fiber pii prɛko pɛ a, ebetumi ama wo ho ayɛ wo hyew na woayɛ akisikuru. Enti, fa nnuan a ahoɔdennuru wom ka w’aduan ho nkakrankakra na mma wo werɛ mmfi sɛ wode nsu pii bɛka ho. |
Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?
Ɛyɛ ade a ɛfata sɛ wobɛte nka sɛ woayɛ ma bere ne bere mu, na ɛho nhia sɛ wohaw wo ho wɔ ho.
Nanso, sɛ wotaa nya ɔhaw yi, na ɛrehaw wo da biara da dwumadi ahorow a, akyinnye biara nni ho sɛ eye sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu .
Ɛho hia titiriw sɛ wobɛhwehwɛ aduruyɛfo afotu sɛ wowɔ sɛnkyerɛnne ahorow a edidi so yi mu biako anaa nea ɛboro saa a ɛka wo ho a ɛyɛ wo hyew ho a:
- Yafunu mu yaw a emu yɛ den
- Mu duru a ɛso tew
- Ayamtuo
- Mogya a ɛwɔ nsu mu
- Akisikuru anaa ɔfe a ɛtaa ba
- Atiridiinini a ntease biara nnim
Wɔ tebea horow a ɛntaa nsi mu no, nea ebetumi afi nipadua mu akwanside a ɛwɔ aduan mu anaa aduan mu ntini a entumi nyɛ adwuma yiye mu aba. Ɛntaa mma mpo no, ebetumi ayɛ tebea bi a emu yɛ den kɛse, te sɛ akwaa bi a ayɛ kɛse wɔ yafunu no mu ho sɛnkyerɛnne. Ɛno nti na yɛsi so dua sɛ sɛ ɔhaw yi kɔ so anaasɛ wowɔ atifi hɔ sɛnkyerɛnne no a, akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn.
Nneɛma foforo a wubetumi ayɛ de ahyɛ wo yafunu ma
Sɛ atifi hɔ aduan mu nsakrae no nni wo haw no ho dwuma a, nnuru bi wɔ hɔ a wubetumi anya afi nnurutɔnbea hɔ. Sɛ nhwɛso no, nnuru a simethicone wom anaa nnuru a enzyme alpha-D-galactosidase wom betumi ama nnipa binom ho atɔ wɔn.
Nanso, ɛho hia paa sɛ wo ne wo duruyɛfo bɛkasa na woanya ne pene ansa na wode aduru biara a ɛte sɛɛ adi dwuma.
Sɛ woyɛ obi a ɔnom sigaret a, wo ho ayɛ wo hyew yɛ ade pa foforo a enti ɛsɛ sɛ wugyae. Sigaretnom betumi de komayare ne aduan mu haw afoforo aba.
Nkrasɛm a Wɔde Kɔ Fie
- Mpɛn pii no, akisikuru nyɛ tebea a anibere wom na wobetumi de asetra mu nsakrae a ɛnyɛ den adi so.
- Di afã horow no akɛse so. Di aduan kakraa bi sen sɛ wubedi pii prɛko pɛ.
- Chem w’aduan yiye na di nkakrankakra. Eyi remma woanmene mframa a ɛho nhia na woadidi mmoroso.
- Tow nnuan a ngo ne srade pii wom ano. Egye bere tenten ansa na wɔayam na ɛyɛ den ma yafunu no.
- Mfi ase nni nnuan a ahoɔdennuru wom pii prɛko pɛ. Fi ase nkakrankakra na nom nsu pii.
- Sɛ ɔfe no kɔ so, emu yɛ den, anaasɛ sɛnkyerɛnne afoforo te sɛ mu duru a ɛso tew anaa yafunu mu yaw ka ho a, nsɛe bere na kɔ wo duruyɛfo nkyɛn.
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