So wote nka sɛ wopɛ sɛ wudi esiam wɔ awɔw bere mu? (Carbohydrate Cravings) So ɛyɛ adwenemhaw?

Wɔ osutɔ bere mu, wɔ nna a ɛyɛ sum kakra na awɔw wom mu no, so wowɔ esiam nnuan te sɛ paanoo, buns, aburow, ne noodles ho akɔnnɔ ne akɔnnɔ a ɛyɛ nwonwa nso? Ɛnyɛ wo nkutoo na wote nka saa. Nnipa pii te nka kɛse sɛ wobedi carbohydrates, kyerɛ sɛ, nnuan a starch wom, wɔ saa bere yi mu. Ɛtɔ mmere bi a, a yennim no, yɛdan kɔ saa nnuan yi so na ama yɛn adwene atu mpɔn na yɛama yɛn ho anigye kakra. Enti, so saa akɔnnɔ yi sɛ wowɔ nea ɛfata, anaasɛ ebetumi ayɛ adwenemhaw a efi wim tebea mu ho sɛnkyerɛnne? Momma yɛnka eyi ho asɛm nkɔ akyiri.

Dɛn nti na m’ani gye saa nnuan a carbohydrate wom yi ho titiriw?

Ebia nneɛma pii nti na ɛte saa. Ma yɛnhwɛ nea wɔyɛ.

So woreyɛ adidi bi?

Sɛ woredi aduan a protein pii wom na carbohydrates kakraa bi wom (te sɛ aburow ne paanoo) na ama wo mu duru so atew a, ɛyɛ ade a ɛfata sɛ wo nipadua kɔn dɔ carbohydrates. Ɛte sɛ ɔkwan a wɔfa so nya nkwa . Yɛn nipadua hia carbohydrates na ama yɛanya ahoɔden. Sɛ ɛba fam a, nipadua no de nsɛnkyerɛnne kɔma sɛ wɔmfa mma. Eyi ne wim tebea nni abusuabɔ, na mmom efi w’aduan mu.

Anaasɛ so bere mu nkate mu yare (SAD) yi?

Nanso, sɛ woyɛ obi a wudi aduan sɛnea ɛsɛ na wunnya aduan titiriw bi, na esiam ho akɔnnɔ a wowɔ no da adi titiriw bere a wim yɛ nwini, ɛyɛ kusuu, anaa osu tɔ a, ebetumi ayɛ tebea bi a wɔfrɛ no Seasonal Affective Disorder (SAD) ho sɛnkyerɛnne . Nnipa binom nso frɛ eyi "awɔw bere mu blues."

Enti, obi a ɔwɔ SAD, a onnim mpo, dan kɔ saa nnuan a carbohydrate wom yi so na ama n’adwene atu mpɔn, kyerɛ sɛ, ɔbɛtew adwennwen so. Ɛte sɛ nea wɔreyɛ aduru ama wɔn ho. Saa nkurɔfo yi betumi anya calories 800 foforo da biara afi saa nnuan yi mu. Bere a ebinom mu duru yɛ kɛse esiane eyi nti no, afoforo bɔ mmɔden sɛ wɔbɛhwɛ wɔn mu duru so denam apɔw-mu-teɛteɛ anaa aduan titiriw a wɔtew so.

So w’akɔnnɔ yi yɛ ade a ɛfata anaasɛ ɛyɛ biribi a ɛsɛ sɛ wode w’adwene si so?

Sɛnea ɛbɛyɛ na woahu sɛ ebia carbohydrates ho akɔnnɔ a wowɔ no yɛ nea ɛfata anaasɛ ɛnte saa no, bisa wo ho nsɛm yi. Pon a ɛwɔ ase ha no bɛboa wo wɔ eyi mu.

Momma yɛnte eyi ase nkɔ akyiri denam asɛm bi a esii ankasa so.

Fa w’adwene bu onipa yi. Momma yɛmfrɛ no Nimali. Nimali yɛ nnam kɛse wɔ nna a owia bɔ kɛse ne nna tenten mu. Sɛ ɔyɛ adwuma wɔ adwumayɛbea hɔ wie a, ɔkɔ nantew, ɔne ne nnamfonom pue.

Nanso sɛ osutɔ bere no fi ase, na awiabere yɛ tiaa pɛ a, ɔsakra koraa. Ɔtra fie, ɔnte nka sɛ ɔbɛkɔ baabiara, na wabrɛ paa. Da koro awia bi, ɔte adwenemhaw ne awerɛhow nka sen sɛnea ɔtaa yɛ no. Bere koro no ara mu no, ɔwɔ ɔpɛ a ɛyɛ nwonwa sɛ obedidi "kottu" afi ɔkwan ho aguadidan no so.

"Mepɛ sɛ midi saa abantenten no ankasa," osusuw.

Ɛmfa ho sɛnea osu tɔ anaa awɔw no, ofi adi kɔfa saa agode no. Ɔyɛ eyi nna pii dapɛn biara wɔ awɔw bere nyinaa mu. Eyi ne nea yɛfrɛ no akɔnnɔ a ɛkanyan obi . Wɔtaa de akɔnnɔ ahorow yi bata SAD ho.

Dɛn na wobetumi ayɛ de adi tebea yi so?

Sɛ wowɔ saa sɛnkyerɛnne ahorow yi na wote nka sɛ ɛreyɛ ayɛ nea wontumi nni so a, ade a eye sen biara na ahobammɔ wom a ɛsɛ sɛ woyɛ ne sɛ wo ne wo duruyɛfo bɛkasa afa ho. Obetumi ahu sɛ wowɔ SAD anaa na wama wo afotu a ɛfata.

Saa bere yi de, nneɛma kakraa bi wɔ hɔ a wubetumi ayɛ de aboa ma woadi saa nnuan yi ho akɔnnɔ a wowɔ no so akodu baabi.

Yɛ w’aduan ho nhyehyɛe.

Esiane sɛ saa akɔnnɔ yi taa yɛ kɛse anwummere nti, di nnuan a ahoɔden wom a protein pii wom pii sɛnea wubetumi anɔpa ne awia. Bɛyɛ 4 p.m., bere a owia rekɔtɔ na wote awerɛhow nka kakra no, di aduan ketewaa bi a carbohydrate wom. Sɛ nhwɛso no, popcorn bi (a bɔta nni mu), anaasɛ aburow a asikre nnim pii. Sɛ wopɛ anwummere aduan a, paw biribi te sɛ pasta, aburow, anaa ɛmo.

Paw nnuan a ahoɔden wom a ɛkyekye w’adwene werɛ.

Paw nnuan a carbohydrates wom, nanso wuntumi nwie ntɛm, nanso wubetumi anya mu anigye nkakrankakra. Nhwɛso pa ne chocolate a ɛyɛ hyew . Carbohydrates wɔ nufusu ne chocolate mu. Afei nso, wuntumi nnom chocolate a ɛyɛ hyew wɔ anom biako mu. Ɛsɛ sɛ wosɔ mu dɛ. Ɛma wunya asomdwoe.

Yɛ nneɛma te sɛ soup ne stews

Soup anaa stew a ɛyɛ hyew a wɔde ɛmo, ɛmo a ɛyɛ dɛ, ne nhabannuru pii ayɛ no ye yiye wɔ awɔw bere mu. Eyinom di wo carbohydrate ahiade ho dwuma na ɛhyɛ wo ma. Wɔsan nso yɛ ano aduru kɛse bere a woyɛ ɔkwasea dodo sɛ wobɛnoa aduan da biara da no. Sɛ woyɛ batch kɛse wɔ dapɛn awiei a, wubetumi de adi dwuma ama aduan pii wɔ dapɛn no mu.