So ɛtɔ mmere bi a wote nka sɛ wo mu yɛ duru paa, wonte nka sɛ wobɛyɛ biribiara, na w’ani nnye adidi ho? Yɛn mu pii frɛ eyi sɛ ‘awerɛhow’. Nanso sɛ eyi kɔ so a, ebetumi ayɛ adwene mu tebea bi a wɔfrɛ no adwenemhaw. Eyi yɛ tebea a ɛsɛ sɛ wobu no aniberesɛm kɛse. So wunim sɛ, aduruyɛ akyi no, nneɛma a yedi na yɛnom da biara no nso betumi aboa ma tebea yi atu mpɔn? Ɛnnɛ, yɛbɛka ho asɛm.
Dɛn nti na aduan ne anonne ho hia saa?
Sɛ yɛbɛka no tiawa a, yɛn nipadua ne yɛn amemene hia aduannuru na ama yɛatumi ayɛ adwuma yiye. Yenya saa aduannuru no fi aduan a yedi mu. Fa no sɛ kar pa a sɛ enni ngo a ɛfata a, ɛrentu mmirika yiye. Ɛte saa ara. Sɛ nipadua no annya aduannuru a ehia a, yɛn amemene no dwumadi nso betumi ahaw. Titiriw no, saa aduan pa yi ho hia na ama wɔayɛ nneɛma te sɛ ntini mu nkwaadɔm a ɛde nkrasɛm kɔ amemene mu nkwammoaa ntam no yiye. Enti, aduan ne anonne nya adeyɛ a ɛyɛ mmerɛw a ɛhwɛ yɛn adwene so yi so nkɛntɛnso tẽẽ.
Yɛbɛyɛ dɛn asiesie yɛn aduan de ako atia adwenemhaw?
Ansa na yɛbɛyɛ nsakrae akɛse no, momma yɛmfa anammɔn nketenkete mfi ase. Nneɛma a ɛnyɛ den bi a wubetumi asɔ ahwɛ ni.
1. Mma wo nko nnidi, mommom nnidi.
Ɛyɛ ade a ɛfata sɛ wobɛhwere aduan ho akɔnnɔ bere a woayɛ basaa no. Ɛtɔ da bi mpo a, wo nte nka sɛ wobɛkɔ adididan mu. Sɛ́ anka wo nkutoo wobɛtra saa bere no, bɔ mmɔden sɛ wo ne w’abusua muni anaa w’adamfo bi a wowɔ ne mu ahotoso besiesie aduan. Sɛ wotra ase bɔ nkɔmmɔ bere a wobom didi a, ebetumi ama wo ho atɔ wo kɛse, na ebetumi aboa wo nso ma woate nka kɛse sɛ wubedidi. Nsuro da sɛ wobɛsrɛ mmoa wɔ saa mmere a emu yɛ den yi mu.
2. Hwɛ yiye wɔ nea wudi ho.
Nokwarem no, aduan a eye ma adwenemhaw ne nea eye ma yɛn nipadua nyinaa. Ɛno kyerɛ sɛ wobɛkwati nnuan a wɔayɛ no foforo, nnuan a asikre wom, ne nnuan a wɔde di ntɛmntɛm sɛnea wubetumi , na wode w’adwene asi nnuan a ɛyɛ pɛ a efi abɔde mu so.
- Nneɛma pa a ɛsɛ sɛ wudi pii wɔ:
- Nnuadewa ne nnuaba a wɔayɛ no foforo (titiriw nhabannuru a ɛyɛ ahabammono tuntum) .
- Aburow a wɔayam (aburow kɔkɔɔ, atoko, atoko, oats) .
- Nam, mpataa, ne nkesua a srade nnim
- Nneɛma te sɛ nufusu a srade nnim ne yogurt
- Nnuadewa ne nnuaba ngo (cashews, peanuts, almonds) .
Saa nnuan yi boa ma asikre dodow a ɛwɔ wo mogya mu no kɔ so tra hɔ, na ɛboa ma wudi adwene a ɛsakra no so.
3. Akyinnye biara nni ho sɛ ɛsɛ sɛ wɔtew saa nneɛma yi so.
Nnuan ne anonne ahorow bi wɔ hɔ a ebetumi ama adwenemhaw ho sɛnkyerɛnne no asɛe kɛse. Hwɛ yiye titiriw wɔ saa nneɛma yi ho.
| Nea ɛsɛ sɛ wɔtew so | Sɛnti |
|---|---|
| Nsaden | Ɛwom sɛ nnipa pii nom nsa ma wɔn werɛ fi wɔn haw ahorow de, nanso nokwarem no, nsa yɛ ade a ɛma obi nya adwenemhaw. Bere tenten mu no, eyi betumi ama adwenemhaw ayɛ kɛse. |
| Wɔde Asikre a Wɔde Ka Ho | Nnuan a asikre wom te sɛ anonne a ɛyɛ dɛ, keeki, ne bisket betumi ama asikre dodow a ɛwɔ mogya mu no akɔ soro na afei akɔ fam bio. Eyi betumi ama obi adwene asakra, ne bo afuw, na wabrɛ. |
| Caffeine a wɔde yɛ adwuma | Caffeine a ɛwɔ kɔfe, tii, ne anonne a ɛyɛ dɛ bi mu no betumi ama nnipa binom ayɛ basaa na wɔn ho atɔ wɔn. Ebetumi asɛe nna nso. |
Ade biako a abenfo kyerɛ ne sɛ wobetwitwa asikre ne caffeine so koraa adapɛn abien. Wɔ nnipa binom fam no, nsakrae ketewaa yi betumi ama nsakrae kɛse aba. Sɛ ɛnyɛ nsonsonoe a, ɛnyɛ hwee sɛ wode kakra bɛka ho. Nanso mma ɛntra so.
4. Momma yensusuw aduannuru soronko bi a eye ma amemene no ho
Ɛtɔ da bi a, yɛn aduan nkutoo mma yennya aduannuru a yehia nyinaa. Titiriw bere a woreko atia adwenemhaw no, ebetumi ayɛ nea ɛho hia sɛ wususuw nnuru a wɔde ka aduan ho ho. Nhwehwɛmu ada no adi sɛ aduannuru bi a enni nipadua mu betumi ama obi anya adwenemhaw, na sɛ ɔde ka ho a, ebetumi aboa ma yare no ho sɛnkyerɛnne so atew.
- Omega-3 srade a ɛwɔ nipadua no mu: Eyinom ho hia yiye ma amemene no akwahosan. Wohu wɔ mpataa a srade wom te sɛ salmon, mackerel, ne tuna, ne soya, walnuts, ne flaxseed nso mu.
- Folate: Eyi yɛ vitamin B bi.Folate wɔ nhabannuru a ɛyɛ ahabammono te sɛ akutu, atoko te sɛ chickpeas, bankye, nantwinam mmerɛbo, ne akutu nsu mu.
- Vitamin B12: Eyi nso ho hia ma adwenemyare. Wohu no kɛse wɔ mmoa nneɛma te sɛ nam, mpataa, nufusu, ne nkesua mu.
Nanso kae sɛ akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa ansa na wode nnuru a wɔde ka aduan ho yi biara adi dwuma.Ɔbɛkamfo nea wuhia no akyerɛ wo pɛpɛɛpɛ, wɔ dodow a ɛfata mu.
5. Yɛ wo da no ho nhyehyɛe: Suban nketenkete ma nsakrae kɛse ba
- Fa Aduan Ho Nsɛmma Nhoma: Kyerɛw biribiara a wudi ne nea wonom da biara, ne sɛnea wote nka nso to hɔ. Dapɛn biako anaa abien akyi no, ebia wubehu sɛ nnuan bi ma wote nka sɛ wo ho nyɛ wo dɛ. Sɛ wuhu eyi a, bɔ mmɔden sɛ wubetwa saa nnuan no mu nna kakraa bi na hwɛ sɛ wuhu nsonsonoe bi anaa.
- Mma nntwa adidi so: Fa nyɛ wo su sɛ wubedi nnuan atitiriw abiɛsa bere koro mu da biara. Anaasɛ, di nnuan nketenkete anum. Eyi bɛboa ma asikre dodow a ɛwɔ wo mogya mu no akɔ so ayɛ nea ɛfata . Ɛbɛboa nso ma wɔadi adwene a ɛsakrasakra so.
- Siesie Nnuan a Ɛma Apɔwmuden: Sɛ ɔkɔm de wo awia a, di, na fa nneɛma a ahoɔden wom sie fie. Nneɛma te sɛ aduaba, nnuaba bi (cashew, atoko), yogurt, karɔt, ne kukuruku asinasin ye. Afei ɛnyɛ den koraa sɛ wubedi nneɛma a asikre pii wom te sɛ bisket ne keeki.
Bere a saa aduan a wudi yi betumi aboa kɛse ama w’adwene mu yiyedi no, ɛho hia sɛ wokae sɛ ɛnyɛ nea wode besi aduruyɛ ananmu. Sɛ worehu amane wɔ adwenemhaw anaa sɛnkyerɛnne ahorow a ɛte saa ho a, ɛho hia sɛ wokɔ oduruyɛfo a ɔfata nkyɛn kɔhwehwɛ afotu ne ayaresa. Ɛnyɛ biribi a ɛsɛ sɛ wɔtwentwɛn so koraa.
Nkrasɛm a Wɔde Kɔ Fie
- Adwenemhaw yɛ aduruyɛ mu tebea a ehia ayaresa, enti ade a edi kan a ɛsɛ sɛ woyɛ ne sɛ wobɛkɔ oduruyɛfo nkyɛn.
- Aduan a wudi no ka w’adwene ne w’amemene no dwumadi tẽẽ.
- Twe wo ho fi nnuan a wɔayɛ, asikre a wɔde aka ho, ne nsa ho, na fa w’adwene si nnuan a wɔayam te sɛ nhabannuru a wɔayɛ no foforo, nnuaba, ne aburow a wɔayam so.
- Di w’aduan bere a wodi daa wɔ da mũ no nyinaa mu, na ntwa so. Eyi bɛboa ma wo adwene akɔ so ayɛ nea ɛyɛ den.
- W’aduan a wobɛsakra no nyɛ biribi a ɛbɛma woanya nea efi mu ba anadwo biako pɛ. Nya abotare na nkakrankakra nya suban pa.
- Hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woanom aduannuru biara.
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