So ɛsɛ sɛ wokɔ aguaree a ennu nna abien dapɛn biara? Sɛ woyɛ saa a, so ɛsɛ sɛ wotra ase kyɛ na wohyɛ wo ho den? So wo nsuo pue a ɛyɛ nwunu na ɛyɛ den te sɛ aboɔ? Afei ebia wubenya akwahosan ho haw bi a ɛtaa ba a wɔfrɛ no akisikuru. Ɛwom sɛ mpɛn pii no eyi nyɛ aniberesɛm de, nanso ebetumi ayɛ nea ɛnyɛ dɛ koraa na ahaw nipadua no.
Yɛn ankasa mfomso a ɛma akisikuru yɛ kɛse
Mpɛn pii no, yebetumi asiw akisikuru ano denam nsakrae nketenkete a yɛbɛyɛ wɔ yɛn aduan ne yɛn asetra kwan mu no so. Nanso ɛtɔ da bi a, nneɛma bi a yɛyɛ a yennim no betumi ama tebea no asɛe kɛse. Ma yɛnhwɛ nea saa nneɛma no yɛ.
Sɛnea ɛbɛyɛ a ɛbɛyɛ mmerɛw sɛ wobɛte ase no, mɛkyerɛkyerɛ mu akyerɛ wo saa kwan yi so.
| Nea yɛreyɛ a ɛnteɛ | Nea ɛsɛ sɛ woyɛ mmom |
|---|---|
| Nnuan a wɔayɛ no foforo a wobedi dodo Nnuan a ahoɔdennuru nnim, te sɛ nnuan a wɔde di agoru a wɔtɔ wɔ sotɔɔ mu, krak, aburow a wɔayam, chips, ne noodles a wɔayam no ntɛm ara no tra dwensɔtwaa no mu kyɛ. Eyi ma dwensɔtwaa no twe nsu pii, na ɛma nsu no yɛ den te sɛ ɔbotan. | Tew nnuan ahorow yi so sɛnea wubetumi biara. Mmom no, fa nnuan a ahoɔden wom a woanoa wɔ fie, nhabannuru, nnuaba, ne nhabannuru ka w’aduan ho. |
| Fiber pii a wobedi prɛko pɛ Fiber yɛ papa ma akisikuru, nanso sɛ wudi nnuaba ne nhabannuru pii prɛko pɛ a, ebetumi ahyɛ wo ma, na ama yafunu ayɛ wo yaw na woahohoro ne gas. | Fa fiber ka w’aduan ho nkakrankakra. Wohia fiber bɛyɛ gram 20-35 da biara. Ma nea wonom no nkɔ soro nkakrankakra bɛyɛ gram 5 da biara. |
| Nsã a wɔnom Nsã ma nsu dodow a ɛwɔ nipadua no mu no so tew, na ɛno betumi ama nsu a ɛyɛ nwunu ayow na ayɛ den sɛ ɛbɛfa mu. | Mmom no, nom nsu pii da mũ no nyinaa. Ɛho hia yiye sɛ anyɛ yiye koraa no wobɛnom nsu nkuruwa 8-10. |
| Nufusu ne nufusu a wɔnom boro so Wɔ nnipa binom fam no, sɛ wodi nufusu ne kyiisi pii a, ebetumi ama akisikuru asɛe kɛse. | Sɛ wususuw sɛ eyi reto wo a, bɔ mmɔden sɛ wobɛtew nufusu a wodi so nna kakraa bi. Nanso, ɛtɔ mmere bi a nufusu mu anonne a wɔayam te sɛ nufusu a wɔayam no betumi aboa. |
| Ɛnyɛ apɔw-mu-teɛteɛ Sɛ nipadua no hwere apɔw-mu-teɛteɛ a, ahoɔhare a aduan fa dwensɔtwaa mu nso so tew. Eyi betumi ayɛ ade titiriw a ɛde akisikuru ba. | Fa yɛ wo su sɛ wobɛyɛ apɔw-mu-teɛteɛ a ɛnyɛ den, te sɛ nantew anaa mmirikatu, anyɛ yiye koraa no simma 30 da biara. |
| Nnuru a wɔde kum akisikuru a wɔde bedi dwuma Ɛwom sɛ nnuru a wɔde sa akisikuru betumi aboa bere tiaa bi de, nanso sɛ wɔkɔ so de di dwuma a, ebetumi asɛe ntini a ɛwɔ dwensɔtwaa no mu na ama ntini a ɛboa ma wɔpam nsu no agyae adwumayɛ yiye. | Sɛ wo duruyɛfo kamfo eyinom kyerɛ, sɛnea wɔakyerɛ no, ne bere tenten a wɔkamfo kyerɛ nkutoo a, fa eyinom di dwuma . Bɔ mmɔden sɛ woremfa wɔn ho nto wo so sɛnea wubetumi biara. |
| Nnuru bi a wɔnom Nnuru bi te sɛ nnuru a wɔde kum ɛyaw, mogya mmoroso nnuru bi, ne nnuru a ekum adwenemhaw betumi ama obi anya akisikuru. | Sɛ wususuw sɛ aduru bi a wonom na ɛde tebea yi ba a, wo ne wo duruyɛfo nkasa. Nnyae nnuru nom da a wonkɔ oduruyɛfo nkyɛn. |
| Kwati sɛ wobɛkɔ aguaree Mfomso akɛse a nnipa pii di no mu biako ne sɛ wɔbɛtwe wɔn ho bere a ɛsɛ sɛ wɔkɔ aguaree bere a wɔreyɛ adwuma, wɔ abɔnten, anaasɛ esiane sɛ wɔafono wɔn ara kwa nti. | Kɔ aguaree bere a wote nka sɛ ɛho hia ara pɛ. Sɛ ɛbɛyɛ yiye a, sua sɛ wobɛtra tiafi so simma 10-15 wɔ bere koro mu da biara (sɛ nhwɛso no, anɔpa). Eyi bɛboa wo nipadua no ma ayɛ ne su. |
| Adwennwen a wobebu wɔn ani agu so Yɛn awotwaa dwumadi ne yɛn ntini ahorow no wɔ abusuabɔ. Sɛ wo ho yeraw wo anaasɛ wo ho yeraw wo a, ebetumi aka wo dwensɔtwaa nso. | Yɛ biribi a ɛbɛma w’adwene adwo, te sɛ adwennwen anaa yoga. Sɛ ɛho hia a, hwehwɛ mmoa fi ɔfotufo bi hɔ. |
Sɔ saa ɔkwan ketewaa yi hwɛ wɔ aguaree hɔ.
Sɛ ɛyɛ den ma wo sɛ wobɛkɔ tiafi a, sɛ́ anka wode wo nan bɛto fam no, tra ase na fa asɛnka ketewa bi si wo nan ase na wo nkotodwe nkɔ soro kakra sen w’asen. Saa gyinabea yi boa ma nsu a ɛwɔ nsu mu no fa mu.
Bere bɛn na ɛsɛ sɛ yɛkɔ oduruyɛfo nkyɛn ampa?
Mpɛn pii no, akisikuru nyɛ biribi a ɛsɛ sɛ ɛhaw adwene wɔ ho. Nanso, ɛtɔ mmere bi a ebetumi ayɛ tebea foforo a emu yɛ den ho sɛnkyerɛnne. Enti sɛ wowɔ saa sɛnkyerɛnne yi bi a, kɔ wo duruyɛfo nkyɛn ntɛm ara.
Mmu w’ani ngu saa nneɛma yi so da. Wobetumi ayɛ yare foforo ho sɛnkyerɛnne.
- If you are constipated for more than 3 weeks , ɛwom mpo sɛ worenom nsu pii na woredi aduan a ahoɔdennuru pii wom de.
- Sɛ mogya wɔ nsu mu a.
- Sɛ wo mu duru so retew a ntease pɔtee biara nni ho a.
- Sɛ wowɔ yafunu mu yaw kɛse a .
Sɛ wobu ani gu saa nneɛma yi so a, ebetumi ama tebea horow te sɛ akisikuru ne akyi berɛmo mu mpaapaemu aba. Wɔ tebea horow a ɛntaa nsi mu no, wobetumi ayɛ tebea bi a emu yɛ den te sɛ kokoram a ɛwɔ akyi berɛmo mu ho sɛnkyerɛnne. Enti, sɛ wowɔ saa sɛnkyerɛnne ahorow yi bi a, akyinnye biara nni ho sɛ ɛsɛ sɛ wohwehwɛ aduruyɛfo afotu.
Nkrasɛm a Wɔde Kɔ Fie
- Nom nsu pii: Fa yɛ wo su sɛ anyɛ yiye koraa no wobɛnom nsu nkuruwa 8-10 da biara.
- Di nnuan a ahoɔdennuru wom: Fa nneɛma te sɛ nnuaba, nhabannuru, atoko, ne aburow a wɔayam no yiye ka w’aduan ho.
- Apɔw-mu-teɛteɛ: Kɔ so yɛ nnam da biara. Anyɛ yiye koraa no, kɔ nantew.
- Ntwentwɛn wo nan ase sɛ wobɛkɔ aguaree: Fa yɛ wo su sɛ wobɛkɔ aguaree bere a wote nka sɛ ɛho hia ara pɛ.
- Kwati nnuru a ɛma obi ho yɛ hyew: Nkɔ so mfa eyinom nni dwuma a wunni oduruyɛfo afotu.
- Hwɛ kɔkɔbɔ nsɛnkyerɛnne no yiye: Sɛ wowɔ sɛnkyerɛnne bi te sɛ mogya wɔ wo nsu mu anaasɛ wo mu duru so tew a, kɔ oduruyɛfo nkyɛn ntɛm ara.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho