So abusuabɔ bi wɔ w’adwenemhaw ne nea wudi ne nea wonom ntam? (Adwenemhaw ne Aduandi) .

So woate nka pɛn sɛ adesoa a emu yɛ duru ato wo koma so, awerɛhow, ankonamyɛ, anaa atenka sɛ wompɛ sɛ wobɛyɛ biribiara? Yɛfrɛ saa tebea yi wɔ aduruyɛ mu sɛ adwenemhaw, anaa sɛnea nnipa pii nim no, ‘Adwenemhaw’. Nnipa pii susuw sɛ nnuru nkutoo ne eyi ano aduru. Ampa, adwenemhaw yɛ tebea a ehia sɛ wɔsa no yare. Nanso so wunim sɛ nneɛma a yedi na yɛnom da biara no nso betumi anya yɛn anigye ne yɛn adwene mu yiyedi so nkɛntɛnso kɛse? Nanso kae sɛ, eyi nkyerɛ sɛ wobetumi asa adwenemhaw koraa. Nanso nea ɛka w’ayaresa ho no, aduan pa a wubedi mu no bɛboa wo ma wo ho atɔ wo ntɛm.

Nnuru a ɛko tia ɔyare mmoawa a ɛbɔ amemene mu nkwammoaa ho ban

Sɛ yɛbɛka no tiawa a, yɛn nipadua no fi awosu mu ma nneɛma nketenkete a wɔfrɛ no ‘free radicals’. Sɛ wɔboaboa ano a, ebetumi asɛe yɛn nipadua mu nkwammoaa, na ama yɛanyin ntɛmntɛm, na ama yɛanya nyarewa afoforo pii. Nhwehwɛmu ahorow ada no adi sɛ akwaa a ɛyɛ mmerɛw sɛ ɛbɛsɛe yi no mu biako ne yɛn amemene no.

Enti bere a ɔkwan biara nni hɔ a yɛbɛfa so asiw nneɛma nketenkete a ɛsɛe ade yi ano koraa no, yebetumi atew nkɛntɛnso a ɛwɔ so no so. Ɛhɔ na nnuan a nnuru a ekum ɔyare mmoawa pii wom ba Eyinom te sɛ awɛmfo a wɔbɔ yɛn nkwammoaa ho ban.

‘Smart’ carbohydrates a ɛma adwene no dwo

Carbohydrates, anaa starch, ne nnuru a ɛma wote nka sɛ wo ho ye a wɔfrɛ no serotonin no wɔ abusuabɔ tẽẽ. Abenfo gye di sɛ ɛtɔ mmere bi a yɛn kɔn dɔ mpofirim sɛ yebenya nnɔkɔnnɔkɔwade bere a yɛn serotonin dodow sua no.

Nanso ha yi, ɛsɛ sɛ yɛyɛ anifere kɛse. Ɛsɛ sɛ yɛpaw ‘nyansafo’ anaa ‘carbohydrates a ɛyɛ den’ . Ɛsɛ sɛ yɛkwati ‘carbohydrates a ɛnyɛ den’ te sɛ keeki, bisket, ne anonne a asikre wom. Efisɛ anigye a wɔde ma no yɛ ntɛm ara na ɛyera ntɛmntɛm.

• Smart Carbs: Aburow a wɔayam te sɛ aburow a ɛyɛ bruu, buckwheat, oats, atoko, nnuaba a wɔayɛ no foforo, nhabannuru, atoko te sɛ atoko, ne chickpeas.

Protein a ɛma ahoɔden ne adwene si biribi so

Nnuan te sɛ akokɔ, tuna, ne akokɔ wɔ amino acid bi a wɔfrɛ no tryptophan . Eyi ne nea ɛboa amemene no ma ɛyɛ serotonin a yɛadi kan aka ho asɛm no. Sɛ ɛsɛ sɛ wode w’adwene si biribi so na wode w’adwene si biribi so a, ɛyɛ papa sɛ wubedi aduan a protein wom. Bɔ mmɔden sɛ wode protein bɛka w’aduan ho mpɛn pii da biara.

• Protein fibea pa: bankye, atoko, atoko, nantwinam a srade nnim, kyiisi a srade nnim, mpataa, nufusu, akokɔ, soya nneɛma, ne yogurt.

Vitamin B ne Mediterraneafo aduan

Nhwehwɛmu bi a wɔyɛe wɔ Spain daa no adi sɛ adwenemhaw abu so wɔ mmarima a wonni vitamin B folate pii (titiriw wɔn a wɔnom sigaret), ne mmea a wonni vitamin B12 pii (titiriw wɔn a wɔnom sigaret na wɔnteɛteɛ wɔn apɔw mu) mu.

Ɛnyɛ eyi ne nhwehwɛmu a edi kan a ɛkyerɛ abusuabɔ bi a ɛda vitamin ahorow yi ne adwenemhaw ntam. Nanso, nhwehwɛmufo da so ara ntumi nhu sɛ ebia aduan pa a wonnya nni de adwenemhaw ba, anaasɛ adwenemhaw de aduan pa a wonnya nni denam aduan pa a wonni so.

Ɛmfa ho nea enti a ɛte saa no, ɛnyɛ den sɛ yebetumi anya vitamin B abien yi nyinaa afi Mediterraneafo aduan mu.

• Nnuan a folate pii wom: Atoko (atoko, akutu), nnuaba, nnuaba pii, ne nhabannuru a ɛyɛ ahabammono tuntum (akutu, kale).
• Nnuan a vitamin B12 pii wom: Mmoa nneɛma a srade nnim nyinaa, sɛ nhwɛso no, mpataa ne nufusu a srade nnim.

Tumi a vitamin D a efi owia mu wɔ

So wunim sɛ vitamin D a ɛwɔ nipadua no mu nyinaa, a yɛn amemene ka ho? Nhwehwɛmu bi a wɔyɛe nnansa yi wɔ ɔman no mu daa no adi sɛ nnipa a vitamin D sua no taa nya adwenemhaw. Ebia wubesusuw sɛ eyi nyɛ ɔhaw kɛse efisɛ yɛn man no nnya owia hann pii. Nanso nnipa a wɔyɛ adwuma wɔ dan mu da mũ nyinaa na wonnya owia pii no betumi anya saa sintɔ yi.

Ɛwom sɛ wɔda so ara nni adwene a emu da hɔ wɔ vitamin D dodow a wuhia ho de, nanso vitamin D a wobɛnom pii no nyɛ papa. Ebetumi aka calcium dodow ne asaabo dwumadi. Enti sɛ wususuw sɛ wowɔ sintɔ a ɛte saa a, ɛbɛyɛ papa sɛ wobɛkɔ oduruyɛfo nkyɛn akɔhwehwɛ afotu.

Mma wo werɛ mmfi saa mineral abien yi!

Selenium a wɔde yɛ nneɛma

Nhwehwɛmu ahorow ada no adi sɛ abusuabɔ bi da selenium dodow a ɛba fam ne adwene a ɛsakra ntam . Selenium a wɔkamfo kyerɛ sɛ wɔmfa mma mpanyimfo da biara ne microgram 55. Ɛyɛ papa sɛ wubenya eyi afi aduan mu sen sɛ wubenya nnuru a wɔde ka aduan ho.

• Nnuan a selenium pii wom: Ɛmo ne atoko, nam a srade nnim, nufusu a srade nnim, nnuaba (titiriw Brazil nnuaba. Nanso nni eyinom mpɛn pii anaasɛ nnɔɔso prɛko pɛ, efisɛ awuduru a selenium betumi aba), ɛpo mu nnuan (oysters, clams, sardines, crab), ne aburow a wɔayam.

Omega-3 Srade a Ɛyɛ Nnuru

Nnansa yi, nyansahufo ahu sɛ Adwenemhaw Kɛse abu so kɛse wɔ aman a wonni omega-3 a ɛdɔɔso mu . Na nhwehwɛmu afoforo ada no adi sɛ nnipa a wonni mpataa pii (aduan a omega-3 pii wom) no taa nya adwenemhaw. Sɛ́ akatua foforo no, omega-3 nso ye yiye ma wo koma.

• Nnuan a omega-3 pii wom: Mpataa a srade wom (salmon, sardines, ne tuna), flaxseed, canola, ne soyabean ngo, nnuaba (titiriw walnuts), ne nhaban a ɛyɛ ahabammono tuntum.

Wo mu duru ne w’asetra kwan nso ho hia.

Nnipa a wɔayɛ kɛse mmoroso no taa nya adwenemhaw. Na nnipa a wɔwɔ adwenemhaw nso taa yɛ kɛse mmoroso. Nhwehwɛmufo gye di sɛ eyi fi nsakrae a ɛba nipadua no mu tumi a ɛko tia nyarewa ne hormone ahorow a ɛba bere a obi anya adwenemhaw no.

Nea eye ne sɛ, aduan a ahoɔden wom a wubedi akyi, sɛnea yɛkaa ho asɛm wɔ asɛm yi mu no, bɛboa wo ma woakura mu duru a ɛfata.

Afei nso, kae sɛ nsa ne nnubɔne ka wo nkate ne wo nna tẽẽ. Ɛnyɛ ɛno nko, na mmom sɛ worenom nnuru a wɔde sa adwenemhaw a, ebetumi atew saa nnuru no a etu mpɔn nso so. Nsã a caffeine wom te sɛ kɔfe ne tii betumi ama wo ho atɔ wo na ama ayɛ den sɛ wobɛda anadwo. Ɛyɛ papa sɛ wubegyae caffeine a wɔnom wɔ awia nnɔn 12 akyi.