So ɛtɔ mmere bi a wote nka sɛ wonyɛ papa, sɛ wompɛ sɛ wobɛyɛ biribiara, na ahotoso a wowɔ wɔ wo ho no so atew akodu baabiara? Yɛtaa susuw sɛ eyi fi nneɛma a ɛrekɔ so wɔ yɛn asetra mu, ɔhaw ahorow a ɛwɔ adwuma mu, anaa abɔnten so nkɛntɛnso afoforo. Nanso so wunim sɛ aduan a yedi da biara da no tumi di yɛn anigye, asomdwoe, ne ahotoso a yɛwɔ wɔ yɛn ho so wɔ ɔkwan a ɛyɛ nwonwa so? Yiw, ɛyɛ nokware. Nea yedi no ka yɛn amemene no tẽẽ.
Abusuabɔ a ɛda amemene no anigye hormone, ‘DOSE’, ne aduan ntam
Sɛ yɛbɛka no tiawa a, nnuru a wɔde di dwuma wɔ yɛn amemene mu a ɛma yɛn ani gye, yɛn ho adwo yɛn, na yɛwɔ ahotoso. Yɛfrɛ eyinom ‘hormone ahorow a ɛma obi te nka yiye’. Saa nkwaadɔm yi ahorow atitiriw anan na ɛwɔ hɔ. Wɔn ne Dopamine, Oxytocin, Serotonin, ne Endorphins. Wɔde nkyerɛwde anan yi mu nkyerɛwde a edi kan no bom yɛ asɛmfua a wɔatwa no tiaa ‘DOSE’.
Sɛ wɔyɛ saa ‘DOSE’ hormone ahorow yi wɔ yɛn nipadua mu dodow a ɛfata a, yɛte anigye, ahotɔ, abotɔyam, ne ahotoso nka. Enti, nneɛma a eye sen biara a yebetumi ayɛ na ama saa nkwaadɔm yi a wɔyɛ no akɔ soro no mu biako ne sɛ yebedi aduan a ahoɔden wom.
Nea ɛyɛ nwonwa no, yɛn ‘anigye hormone’, serotonin, 90% nyɛ yɛn amemene mu, na mmom yɛn aduan mu, kyerɛ sɛ, yɛn dwensɔtwaa mu. Eyi kyerɛ sɛnea abusuabɔ a ɛda yɛn awotwaa akwahosan ne adwenemyare ntam no bɛn.
Enti aduannuru bɛn na ɛboa ma wɔyɛ saa ‘DOSE’ hormone ahorow yi? Nnuannuru te sɛ Omega-3s, Magnesium, Vitamin C, Thiamine (Vitamin B1), Folate (Vitamin B9), ne Selenium ho hia ma eyi.
5 adidi ho su horow a ɛma obi nya ahotoso
Okay, enti momma yɛnhwɛ sɛnea yebetumi de saa aduannuru yi aka yɛn aduan ho na yɛama yɛn ho mu ahotoso ayɛ kɛse. Anamɔn a ɛnyɛ den bi a wubetumi adi akyi ni.
1. Fa nnuaba ne nhabannuru a wɔayɛ no foforo hyɛ wo da no ma.
Eyi yɛ biribi a yɛn nyinaa ate pɛn. Nanso ɛsɛ sɛ yɛte nyansahu mu nokware a ɛwɔ akyi no ase. Nhwehwɛmu ada no adi sɛ nnipa a wodi nnuaba ne nhabannuru nnafua 6 anaa 7 dapɛn biara no nya asetra mu abotɔyam ne anigye kɛse.
Titiriw no , fa nnuaba ne nhabannuru a ɛsono ne kɔla ka w’aduan ho.
- Folate ne B vitamin a ɛwɔ nhabannuru a ɛyɛ ahabammono (spinach, kale) ne nnuaba a wɔfrɛ no citrus (akutu, tangerine, limes) mu no boa ma wɔyɛ serotonin.
- Wɔsan frɛ vitamin C a ɛwɔ nnuaba te sɛ kiwi, borɔdɔma, ne guava , mu sɛ ɔdɔ hormone.Ɛho hia ma oxytocin a wɔyɛ .
2. Mma wo werɛ mmfi nnuan a omega-3 pii wom
Omega-3 srade a ɛwɔ nipadua no mu no so wɔ mfaso kɛse ma yɛn ntini a ɛwɔ nipadua no mfinimfini no. Wɔboa ma adwene tu mpɔn, ɛtew adwennwen so, na ɛma amemene no yɛ adwuma yiye.
Anyɛ yiye koraa no, mpataa a wubedi mprenu dapɛn biara no yɛ ɔkwan pa a wobɛfa so anya omega-3s. Mpataa a srade wom te sɛ salmon, mackerel, ne sardines ne nea eye sen biara a wobetumi apaw. Nea ɛka ho no, omega-3s pii wɔ walnuts, flax aba, ne chia aba nso mu.
3. Momma yɛnyɛ nnuan a ɛde ‘Ahotoso’ ba no din.
Bere foforo a wobɛkɔ sotɔɔ a wɔtɔn nneɛma wom no, susuw ho sɛ wobɛto nnuan a wɔakyekyere a wɔayɛ no foforo a wubedi no ano hye. Mmom no, fa saa nnuan a ahoɔden wom na ɛma ahotoso yi ka wo din ho.
| Aduannuru a ɛma ahoɔden | Aduan Fibea a Ɛwɔ Hɔ |
|---|---|
| Carbohydrates a ɛma apɔwmuden (Carbs a Ɛma Apɔwmuden) . | Eyinom ma serotonin dodow kɔ soro. Sɛ nhwɛso no: Oats, quinoa, chickpeas, aburow a ɛyɛ bruu, paanoo a wɔde aburow ayɛ. |
| Vitamin D a ɛwɔ nipadua no mu | Ɛtew adwennwen ne adwenemhaw so. Sɛ nhwɛso no: yogurt, nkesua, nsenia, nufusu a wɔde vitamin D aka ho. |
| Alpha-linolenic Acid a wɔde yɛ aduru | Ɛho hia yiye ma amemene akwahosan. Sɛ nhwɛso no: Walnuts. |
| Magnesium a wɔde yɛ adwuma | Salmon, borɔdɔma, banana, avocado, cashew, nhabannuru a ɛyɛ ahabammono. |
| Thiamine (B1) a ɛwɔ nipadua no mu. | Aburow a wɔahyɛ no den, paanoo, atoko. |
| Selenium a wɔde yɛ nneɛma | Brazil nnuaba - baako anaa mmienu da biara na edɔɔso, tuna mpataa. |
4. Fa nnuhuam bi ka w’aduan ho.
Ɛnyɛ sɛ yɛteɛteɛ yɛn apɔw mu nko, na mmom sɛ yedi biribi a ɛyɛ nnuhwam nso a, yɛn nipadua no yi hormone ahorow a wɔfrɛ no endorphins fi mu. Endorphins yɛ abɔde mu nnuru a wɔde kum ɛyaw a ɛboa ma adwennwen so tew na ɛma onya ahotoso wɔ ne ho. Enti nsuro sɛ wode nnuhuam kakra bɛka w’aduan ho. Biribi te sɛ chili sauce a ɛyɛ nnuhwam, mpataa a wɔde nnuhwam ayɛ, anaa nhabannuru curry bɛboa ma w’adwene akɔ soro.
5. Ɔkwan a wofa so didi nso ho hia!
Ɛnyɛ aduan a ahoɔden wom a yebedi nko na ɛfa ho, na mmom ɔkwan a yɛfa so didi ne nneɛma a atwa yɛn ho ahyia a yɛte mu nso ka yɛn adwenemyare.
- Wo ne w’adɔfo didi: Anigye pii wɔ aduan a wo ne w’abusua ne wo nnamfo paa a wubedi mu no mu sen sɛ wo nkutoo wubedidi.
- Nnuan a ɛma yɛkae anigye: Nnuan bi wɔ hɔ a ɛma yɛkae yɛn mmofraberem anigye. Susuw aduan bi a na wo maame yɛ ma wo ho hwɛ. Saa aduan a ahoɔden wom no a wobɛsan ayɛ na woadi nso betumi ama woanya akɔnnɔ. Nanso kae sɛ twe wo ho fi nnuan a asikre pii wom ho . Mmom no, paw biribi a ahoɔden wom te sɛ paanoo a wɔde banana ne atoko bɔta a wo maame taa yɛ.
Enti, paw w’aduan nyansam na ma ahotoso a wowɔ wɔ wo ho no nnya nkɔso pa. Wubetumi anya nneɛma akɛse denam nsakrae ketewaa bi so.
Nkrasɛm a Wɔde Kɔ Fie
- W’adwene mu akwahosan ne ahotoso a wowɔ wɔ wo ho no ne aduan a wudi no wɔ abusuabɔ tẽẽ.
- Fa aduan a aduannuru a ɛma amemene no ‘anigye hormone’ (DOSE) yɛ kɛse wom.
- Fa nnuaba, nhabannuru, omega-3s, ne aburow a wɔayam no foforo ka w’aduan a wodi da biara da ho.
- Tew nnuan a wɔayɛ no foforo ne nnuan a asikre pii wom so sɛnea wubetumi.
- Ɔkwan a wofa so didi nso ho hia; abusua a wo ne wɔn bom didi, nnuan a ahoɔden wom a ɛma wɔkae anigye no, ma adwene mu yiyedi yɛ kɛse.
- Sɛ wowɔ w’adwene anaa w’aduan ho dadwen bi a, ɛho hia paa sɛ wo ne oduruyɛfo kasa na wohwehwɛ afotu.
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