Wɔn a mowɔ asikreyare no: Momma yɛmfa saa suban 6 yi nni yare no so! (Asikreyare) .

Ɛyɛ ade a ɛfata sɛ wobɛte ehu ne dadwen nka kakra bere a wuhu sɛ wowɔ asikreyare no. "So merentumi nni nneɛma a m'ani gye ho mprempren?", "So m'asetra bɛsakra?", "So nnuru a mɛnom no nnɔɔso?" Ebia woresusuw ho. Nanso nokwarem no, sɛ wo ne wo duruyɛfo yɛ adwuma na woyɛ nsakrae nketenkete, nanso ɛho hia yiye wɔ wo da biara da asetra mu a, akyinnye biara nni ho sɛ wubetumi adi tebea yi so na woakɔ so anya anigye ne apɔwmuden. Ma yɛnhwɛ nea saa nsakrae 6 a ɛho hia sen biara no yɛ?

1. Momma yɛnhwɛ yɛn aduan ne yɛn anonne yiye.

Aduan a wodi ne ade a ɛho hia sen biara wɔ asikreyare a wodi ho dwuma mu. Efisɛ nea wudi no ka asikre dodow a ɛwɔ wo mogya mu no tẽẽ. "No-no" list biara nni hɔ a ɛkyerɛ nnuan. Ade a ɛho hia sen biara ne sɛ wubedi dodow a wo nipadua hia nkutoo na w'adwene si aduan ko a wudi so .

Sɛ yɛbɛka no tiawa a, fa nhabannuru, nhabannuru, ne salad hyɛ wo prɛte no fã ma. Fa carbohydrates te sɛ aburow, paanoo, ne ɛmo hyɛ nea aka no ma, na fa protein te sɛ mpataa, nam, nkesua, ne atoko hyɛ nea aka no ma.

• Adwene titiriw a ɛfa carbohydrates ho: Nneɛma te sɛ aburow, paanoo, noodles, hoppers, indi hoppers, ɛmo, ɛmo a ɛyɛ dɛ, ne cassava ne nea ɛdan asikre wɔ yɛn nipadua mu. Enti hwɛ yiye wɔ dodow a wudi wɔ adidi biako mu no ho. Sɛ nhwɛso no, sɛ obi di aburow nkuruwa 3 a, tew so ma ɛbɛyɛ nkuruwa 1.5 na fa nneɛma pii te sɛ nhabannuru, sambol, ne pala mallum ka prɛte no ho mmom. Nneɛma te sɛ aburow a wɔde bran, kurakkan, ne oats ye sen aburow fitaa ne abodoo fitaa koraa.
• To nnuan a asikre ne srade pii wom ano: Tew keeki, bisket, anonne a ɛyɛ dɛ, toffee, ne chocolate a wudi so sɛnea wubetumi biara. Ɛho hia nso sɛ wɔto nnuan a wɔayam, soseji, nam a wɔayam, ne nam a srade wom ano hye.
• Mma nntwa adidi so: Didi bere a wotaa di anɔpa, awia, ne anwummere. Sɛ wugyae aduan a, ebetumi ama asikre a ɛwɔ wo mogya mu no so atew wɔ ɔkwan a asiane wom so, titiriw sɛ wonom insulin anaa asikreyare nnuru afoforo a.

2. Mma ntra baabi biako da mũ nyinaa, di akɔneaba kakra!

Sɛ wonyɛ nnam dedaw a, mprempren ne bere a eye sen biara a wubefi ase. Ɛho nhia sɛ wosɛe sika pii anaasɛ wokɔ apɔw-mu-teɛteɛ bi mu. Nneɛma a ɛnyɛ den pii wɔ hɔ a wubetumi ayɛ.

• Anyɛ yiye koraa no, nantew ntɛmntɛm simma 30 da biara.
• Fa sakre tra so.
• Yɛ adwuma bi wɔ turo no mu, popa gyaade no.
• Saw dwom a w’ani gye ho.

Ɛsɛ sɛ botae no yɛ anyɛ yiye koraa no sɛ wode wo ho bɛhyɛ dwumadi a fifiri ayɛ mu simma 30 a ɔhome kakra mu nna dodow no ara wɔ dapɛn no mu.

Nea ɛba bere a woteɛteɛ w’apɔw mu ni: Wo ntini hia ahoɔden. Nea ɛbɛyɛ na woanya saa ahoɔden no, wo ntini no de asikre a ɛwɔ wo mogya mu no di dwuma. Eyi boa ma asikre dodow a ɛwɔ wo mogya mu no kɔ so yɛ nea ɛfata. Ɛnyɛ ɛno nko, apɔw-mu-teɛteɛ ma asiane a ɛwɔ hɔ sɛ wubenya komayare no so tew, ɛboa ma wohwɛ wo mu duru so, na ɛsan nso yɛ ɔkwan pa a wobɛfa so atew adwennwen so.

3. Kɔ aduruyɛ mu nhwehwɛmu wɔ bere ano.

Asikreyare yɛ tebea a ɛsɛ sɛ wɔhwɛ so bere nyinaa. Enti, sɛ wunni sɛnkyerɛnne biara mpo a, anyɛ yiye koraa no, kɔ wo duruyɛfo nkyɛn mprenu afe biara. Asikreyare ma asiane a ɛwɔ hɔ sɛ wubenya komayare no yɛ kɛse. Enti hwɛ wo ‘nɔma’ no yiye.

4. Hwehwɛ ɔkwan a wobɛfa so ayi adwennwen afi hɔ.

Ebia ɛbɛyɛ wo nwonwa, nanso abusuabɔ kɛse da adwennwen ne asikre dodow a ɛwɔ mogya mu no ntam. Sɛ wo ho yeraw wo a, wo nipadua no yi hormone ahorow a ɛma asikre dodow a ɛwɔ wo mogya mu no kɔ soro. Afei nso, sɛ yɛyɛ basaa na yɛhaw a, yɛn werɛ betumi afi sɛ yebedidi yiye, anom yɛn nnuru wɔ bere ano, na yɛateɛteɛ yɛn apɔw mu. Eyi betumi asɛe asikreyare a wode di dwuma no koraa.

Enti, gye bere ma nneɛma a ɛde awerɛkyekye ne ahomegye brɛ wo.

• Yɛ ahomegye a emu dɔ apɔw-mu-teɛteɛ.
• Yɛ yoga anaa nsusuwii.
• Tie dwom bi a w’ani gye ho.
• Wo ne w’adamfo paa bi nkasa mfa nea ɛwɔ w’adwene mu ho asɛm.
• Kenkan nhoma, hwɛ sini.
• Dua nhwiren wɔ turo no mu, nya bere ne afieboa bi.

5. Sɛ wonom sigaret a, gyae nnɛ.

Eyi yɛ biribi a ɛsɛ sɛ wɔyɛ a biribiara nhyɛ mu. Sigaretnom ma obi a ɔwɔ asikreyare te sɛ nea wode pɛtro bɛka ogya no ho. Asikreyare ma asiane a ɛwɔ hɔ sɛ obi benya komayare, akisikuru, aniwa mu yare, asaabo mu yare, mogya ntini mu yare, ntini a ɛsɛe, ne nan ho haw no yɛ kɛse dedaw. Sɛ wonom sigaret a, asiane a ɛwɔ hɔ sɛ wubenya nyarewa yi nyinaa yɛ mmɔho abien anaa abiɛsa.

Ɛnyɛ ɛno nko, sigaretnom betumi ama ayɛ den sɛ wobɛteɛteɛ w’apɔw mu. Yenim sɛ sigaretnom a yebegyae no nyɛ mmerɛw. Nanso ɛyɛ sika kɛse a wubetumi de ahyɛ w’asetra mu. Wo ne wo duruyɛfo nka eyi ho asɛm. Obetumi aka akwan a ɔbɛfa so aboa wo ho asɛm akyerɛ wo.

6. Susuw nsa ho mprenu

Sɛ wo su sɛ wobɛnom nsa a, dodow a wobɛnom ano hye a, ɛbɛma ayɛ mmerɛw kɛse sɛ wubedi wo asikreyare no so.

Nsã yɛ ade a ɛyɛ den kakra ma obi a ɔwɔ asikreyare. Ɛtɔ mmere bi a nsa betumi ama asikre a ɛwɔ mogya mu no akɔ soro mpofirim, na ɛtɔ mmere bi nso a ebetumi ama asikre a ɛwɔ mogya mu no so atew wɔ ɔkwan a ɛyɛ hu so. Nsã a wɔnom, titiriw bere a yafunu da mpan no betumi ama asikre a ɛwɔ mogya mu no so atew dodo (hypoglycemia).

Nyansahyɛ a wɔde ma wɔ ɔkwan a ɛkɔ akyiri so ne sɛ mma mmea nnom nsa a ɛboro biako a wɔahyɛ da ayɛ da biara na mmarima nnom nsã a wɔahyɛ da ayɛ ntra abien da biara. Sɛ wonom nsa a, hwɛ nneɛma yi so yiye:

• Hwɛ asikre dodow a ɛwɔ wo mogya mu ansa na woanom nsa.
• Mma nnom nsa bere a wo yafunu da mpan da. Di aduan bi bere a worenom nsa no.
• Nsã te sɛ nsa a ɛma onwini ne cocktails no wɔ asikre ne carbohydrates pii. Susuw ɛno nso ho hwɛ.
• Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wo ne wo duruyɛfo bɛkasa pefee afa nsa a wobɛnom ho na woanya afotu wɔ ɔkwan a ahobammɔ wom sen biara ma wo ho.