So worenom nnuru pii? Wubetumi atew eyi so denam asetra mu nsakrae a wobɛyɛ so! (Nnuru a Wɔtew So) .

Yɛn mu pii nom nnuru biako anaa nea ɛboro saa da biara ma tebea horow te sɛ mogya mmoroso, srade a ɛwɔ nipadua mu, anaa Asikreyare a Ɛto so Abien. Ɛtɔ da bi a ebia wubebisa sɛ, "So metumi asi nnuru yi so da bi?" Nokwasɛm ne sɛ, ɛnyɛ paipu dae. Ɛdenam afotu ne mmoa a efi wo duruyɛfo hɔ, ne nsakrae nketenkete bi a ɛba w’asetra mu so no, ebia wubetumi atew nnuru dodow a wonom so, na mpo bere kɔ so no, wubegyae nom koraa. Ma yɛnhwɛ sɛnea yebetumi aboa wo ma woayɛ saa.

1. Ma aduan pa a wubedi no nyɛ mmerɛw

Aduan a ɛma koma no yɛ mmerɛw yiye, nanso yɛma ɛyɛ den yiye.

• Tew nnuan a srade pii wom so (e.g. nnuan a wɔayam, nam a wɔayɛ ho adwuma) .
• Ma nnuaba ne nhabannuru a wudi no nkɔ soro .
• Twe wo ho fi nneɛma a asikre a wɔayɛ no yiye wom ho (sɛ nhwɛso no, anonne a wɔde aduru a ɛyɛ dɛ, keeki, bisket).
• Fa nnuan a srade a ahoɔden wom wom , te sɛ nnuaba, nnuan a ahoɔdennuru pii wom, ne mpataa ka ho.

Eyi te sɛ nea ɛyɛ mmerɛw, ɛnte saa? Nanso ɔhaw no ne sɛ, sɛ wubetumi adi saa nneɛma yi a, ɛsɛ sɛ wudi kan nya wɔ fie. Susuw nea ɛwɔ wo dan mu nkuku mu, wo frigye mu, wo pon so drawer mu wɔ adwumam, ne wo kar mu ho. So nneɛma bi wɔ hɔ a ɛreboa wo ma woadu w’akwahosan ho botae ahorow ho? Anaasɛ nneɛma bi wɔ hɔ a ɛresiw wo kwan? Sɛ saa a, bere aso sɛ wufi ase susuw ho mprempren na wosakra nneɛma a wode ba fie no.

2. Fa yɛ wo su sɛ wobɛkenkan nneɛma a wɔakyerɛw so bere a woretɔ nneɛma afi sotɔɔ mu no.

Sɛ woretɔ aduan biara a ɛba wɔ packet, adaka, anaa toa mu a, fa yɛ wo su sɛ wobɛkenkan Nutrition Facts Label a ɛwɔ n’akyi no. Mpɛn pii no, saa nnuan ahorow a wɔasiesie yi betumi ayɛ nea nkyene (sodium) pii wom sen sɛnea yesusuw. Susuw nkyene dodow a ɛwɔ soseji anaa noodles packet a wudi da biara da no mu ho. Nanso mpɛn pii no, nneɛma a sodium sua wɔ hɔ a wobetumi apaw ama saa nnuan koro no ara wɔ sotɔɔ mu. Saa nsakrae ketewaa no a wobɛyɛ, ne nkyene dodow a wode ka w’aduan ho a wobɛtew so no betumi anya w’akwahosan so nkɛntɛnso kɛse. Sɛ wotew nkyene dodow a ɛwɔ w’aduan mu so a, wo mogya mmoroso befi ase adi so wɔ bere tiaa bi mu, te sɛ ɔsram biako.

3. Hyɛ ntini a ɛho hia sen biara wɔ nipadua no mu den

Wunim nea ɛno yɛ? Ɛno ne wo koma.. Te sɛ ntini foforo biara no, ɛsɛ sɛ wohyɛ wo koma den denam adwuma bi a wode bɛma no so. Ɛno kyerɛ sɛ wobɛteɛteɛ w’apɔw mu. Ɛho nhia sɛ eyi yɛ biribi a woyɛ wɔ apɔw-mu-teɛteɛ dan mu. Wubetumi de ahyɛ wo da biara da dwumadi mu.

• Ebia wubetumi ne w’ayɛmmoa kraman akɔ nantew bere tiaa bi.
• Wubetumi de dwom kakra ahyɛ wo ho na woasaw bere a woreyɛ ofie nnwuma no.
• Wubetumi asɔ ahwɛ denam yoga video a wobɛhwɛ wɔ Intanɛt so no so.
• Wubetumi afa sakre a mfutuma ayɛ mu ma no wɔ baabi a wɔde kar sisi no na woakɔtra so kakra.

Nea wobɛyɛ biara no, worehyɛ wo koma den. Ɛma wo mogya so tew, ɛhwɛ asikre dodow a ɛwɔ wo mogya mu so. Sɛ woteɛteɛ w’apɔw mu a, insulin a ɛko tia wo nipadua no so tew. Ɛno kyerɛ sɛ ɛbɛyɛ mmerɛw ama wo nipadua mu nkwammoaa sɛ wɔbɛtwe asikre. Eyi betumi aboa wo ma woatew nnuru dodow a wuhia ma asikreyare no so. Sɛ wudi w’aduan so na woteɛteɛ w’apɔw mu wɔ saa kwan yi so a, wo mu duru a ɛboro so nso so bɛtew. Sɛ wo mu duru so tew kakra nso a , ɛbɛboa kɛse ma woatew nnuru a wode di dwuma no so .

4. To nsa a wobɛnom ano hye

Nsã a wɔnom boro so no betumi ama mogya mmoroso akɔ soro. Enti sɛ woresusuw ho sɛ wobɛtew nnuru a wode di dwuma no so a, ɛsɛ sɛ wohwɛ yiye wɔ eyi nso ho. Ɛho nhia sɛ wugyae koraa. Nanso fa anohyeto bi si hɔ. Mpɛn pii no, ɛfata sɛ wobɛto nsa biako a wɔahyɛ da ayɛ da biara ama mmea ne abien ama mmarima .

5. Fa yɛ wo ho sɛ wobɛma w’adwene adwo.

Adwennwen yɛ ade a ɛde nyarewa pii te sɛ mogya mmoroso ne asikreyare ba wɔ sum ase. Enti, w’adwene a wobɛma ayɛ komm no te sɛ aduru.

• Tena ase komm. Home. Tia mu: Da biara simma 15-20, tena baabi a ɛhɔ yɛ dinn, mum w’ani, na home denneennen. Fa ahome brɛoo. Ade a ɛnyɛ den yi bɛma wo ho atɔ wo kɛse wɔ wo mogya mmoroso ho.
• Di wo bere ho dwuma: Mmɔ mmɔden sɛ wobɛka ‘yiw’ wɔ biribiara ho. Nsuro sɛ wobɛka sɛ ‘Mintumi nyɛ eyi’ sɛ woabrɛ anaasɛ wunni bere a.
• Hu Nneɛma a Ɛkanyan Adwennwen: Hu nneɛma a ɛma wo ho nyɛ wo dɛ na ɛhaw wo, na twe wo ho fi ho sɛnea wubetumi biara.

6. Gyae sigaretnom koraa

Eyi yɛ biribi a ɛsɛ sɛ woyɛ koraa. Twe wo ho fi sigaret ne tawa afoforo nyinaa ho koraa.Sɛ wonom sigaret a, gyae a wubegyae no yɛ ɔkwan pa a wobɛfa so aboa ma wo mogya mmoroso, komayare, ne asiane a ɛwɔ hɔ sɛ wubenya akisikuru no so atew. Sɛ woannom sigaret mpo a, sɛ wobɛka nnipa afoforo a wɔnom sigaret (sigaretnom a ɛto so abien) ho a, enye mma w’akwahosan saa ara.

7. Wo ne wo duruyɛfo nsusuw eyinom nyinaa ho.

Eyi ne ade a ɛho hia sen biara. Ma wo duruyɛfo nhu sɛ woafi ase reyɛ nsakrae ahorow yi wɔ w’asetra mu. Obetumi aboa wo mmɔdenbɔ. Bere kɔ so no, bere a w’akwahosan retu mpɔn (mogya mmoroso, asikre dodow) no, ɔno na obesi gyinae sɛ ebia, dodow a wode bɛma, ne bere a wubetumi atew nnuru a wode di dwuma no so. Sɛ ɛho hia a, wo duruyɛfo betumi de wo akɔ oduruyɛfo foforo te sɛ aduan ho ɔbenfo nkyɛn ma waboa wo wɔ akwantu yi mu.

Bere tenten ahe na ebegye na yɛahu nea efi nsakrae yi mu ba?

Eyi gu ahorow wɔ onipa biara mu. Egyina dodow a wunya ne sɛnea wo nipadua yɛ n’ade wɔ ho no so. Nanso mpɛn pii no, wɔ asram 3 kosi 6 ntam no, ɛsɛ sɛ wuhu nsakrae pa wɔ wo mogya mmoroso, wo mu duru, asikre a ɛwɔ wo mogya mu, ne srade dodow mu. Wobɛte nka nso sɛ wo ho bɛtɔ wo na wo ho adwo wo. Nnuru a wɔtew so, asetra kwan, mogya mmoroso, srade, asikreyare, adidi pa, apɔw-mu-teɛteɛ