So wugye bere tenten ansa na woakɔ tiafi? Ɛte sɛ nea wo yafunu ayɛ ma, na ahotɔ biara nni hɔ? Eyi ne tebea a wɔfrɛ no "constipation" a yɛn mu pii nya, nanso yɛmpɛ sɛ yɛbɛka ho asɛm. Nanso so wunim sɛ eyi ano aduru a eye sen biara no mu biako wɔ yɛn ankasa nipadua mu? Ɛno ne kankyee, anaa apɔw-mu-teɛteɛ. Ɛnnɛ yɛbɛka sɛnea yebetumi ayi akisikuru a ɛyɛ yaw yi afi hɔ denam apɔw-mu-teɛteɛ so ho asɛm.
Ɔkwan bɛn so na apɔw-mu-teɛteɛ ma akisikuru tu mpɔn?
Eyi yɛ mmerɛw yiye. Ɛnyɛ yɛn koma ne yɛn akwaa ntini nko na apɔw-mu-teɛteɛ so ba mfaso. Ɛka yɛn dwensɔtwaa dwumadi nso tẽẽ. Nokwarem no, ade titiriw a ɛma obi nya akisikuru ne apɔw-mu-teɛteɛ ne kankyee a enni nipadua no mu .
Afei ma yɛnhwɛ sɛnea eyi ba.
Sɛ yɛbɛka no tiawa a, sɛ yɛteɛteɛ yɛn apɔw mu a, bere a egye ansa na aduan a yedi no afa yɛn dwensɔtwaa mu no so tew. Susuw yɛn dwensɔtwaa kɛse no ho sɛ ɔpon. Dodow a yɛwɔ aduan pii wɔ mu no, dodow no ara na ɛtwe nsu pii. Eyi ma nsu no yɛ nwunu, ɛyɛ den, na ɛyɛ den sɛ wobɛfa mu. Sɛ yɛteɛteɛ yɛn apɔw mu a, aduan no fa yɛn dwensɔtwaa mu ntɛmntɛm, enti nipadua no nnya bere a ɛdɔɔso mfa ntwe nsu. Eyi ma nsu no tumi kura nsu mu na ɛtwam ntɛmntɛm.
Bio nso, sɛ yɛyɛ apɔw-mu-teɛteɛ a ɛma mframa bɔ te sɛ mmirikatu, nantew ntɛmntɛm, anaa asuguare a, yɛn home ne koma bɔ kɔ soro. Eyi kanyan ntini a ɛwɔ yɛn dwensɔtwaa mu no. Abɔde mu ntini ahorow yi a ɛtwetwe no mu yɛ den, na ɛboa ma wɔpia nsu a ɛwɔ mu no fi mu ntɛmntɛm.
Ɛno kyerɛ sɛ apɔw-mu-teɛteɛ te sɛ abɔde mu "tonic" a eye sen biara ma yɛn aduan mu nhyehyɛe no mu biako.
Bere bɛn na eye sen biara sɛ wobɛteɛteɛ w’apɔw mu?
Eyi nso yɛ asɛmmisa a ɛho hia paa. Biribi wɔ hɔ a yɛn maamenom ka kyerɛ yɛn fi bere a yɛyɛ mmofra, "Ntu mmirika nkyinkyin bere a woadi awie, wo yafunu bɛhaw." Nyansahu mu nokware pii wɔ saa asɛm no mu.
Susuw ho hwɛ, sɛ yedi aduan kɛse bi wie a, mogya a ɛkɔ yɛn nipadua mu no mu dodow no ara kɔ yafunu ne dwensɔtwaa mu. Dɛn nti na ɛte saa? Sɛnea ɛbɛyɛ a ɛbɛboa ma aduan no ayɛ mmerɛw. Afei sɛ wufi ase teɛteɛ w’apɔw mu bere a woadi awie pɛɛ a, dɛn na ɛba? Nipadua no susuw sɛ, "Oh, afei yɛwɔ adwuma kɛse bi a ɛsɛ sɛ yɛyɛ, na ehia ahoɔden." Afei mogya a na ɛrekɔ yafunu no mu no kɔ koma no ne ntini a ɛwɔ abasa ne anan mu no so mpofirim.
Sɛnea ɛbɛyɛ na ntini a ɛwɔ dwensɔtwaa no mu no atumi atwetwe yiye no, ehia sɛ wonya mogya pa. Sɛ mogya a wɔde ma no so tew a, saa ntini a ɛtwetwe no yɛ mmerɛw. Afei aduan fa dwensɔtwaa no mu brɛoo dodo. Eyi ma obi ho popo, mframa bɔ, na awiei koraa no, ne ho popo.
Enti, ɛbɛyɛ papa sɛ anyɛ yiye koraa no, wobɛtwɛn dɔnhwerew biako bere a woadi aduan a wɔahyɛ no ma akyi ansa na woafi w’apɔw-mu-teɛteɛ ase.Saa bere no mu no, nipadua no tumi yam aduan yiye.
Dɛn ne apɔw-mu-teɛteɛ a eye sen biara a ɛbɛboa ma obi anya akisikuru?
Sɛ wote asɛmfua "apɔw-mu-teɛteɛ" a, nnipa binom susuw sɛ ɛsɛ sɛ wokɔ apɔw-mu-teɛteɛ na woyɛ adwumaden. Ɛno nyɛ nokware. Nneɛma a ɛnyɛ den koraa mpo betumi ama nsakrae kɛse aba. Ma yɛnhwɛ nea wubetumi ayɛ.
| Apɔw-mu-teɛteɛ su | Sɛnea wɔyɛ no ne mfaso a ɛwɔ so |
|---|---|
| Renante | Eyi ne ade a ɛyɛ mmerɛw na eye sen biara sɛ wobɛyɛ. Simma 10-15 a wobɛnantew mprenu anaa mprɛnsa da biara kɛkɛ no dɔɔso. Sɛ wo nantew tiawa anɔpa ne anwummere a, ɛbɛboa ma wo nipadua nyinaa ne wo aduan mu nhyehyɛe ayɛ adwuma yiye. |
| Aerobic Apɔw-mu-teɛteɛ | Sɛ wo nipadua mu tebea ye a, wubetumi ayɛ nneɛma te sɛ mmirikatu, mmirikatu, asuguare, anaa asaw. Eyinom ma wo koma bɔ kɛse na ɛkanyan wo dwensɔtwaa. |
| Ntrɛwmu a wɔtrɛw mu | Apɔw-mu-teɛteɛ bi a wɔde trɛw mu betumi aboa ma yafunu mu ntini ahorow no adwo, na ɛno betumi atew nhyɛso a ɛba dwensɔtwaa so na ama ayɛ mmerɛw sɛ wobɛfa nsu mu. |
| Yoga a wɔyɛ | Wɔayɛ yoga tebea horow bi pɔtee sɛnea ɛbɛyɛ a yafunu mu akwaa ahorow no dwumadi ne mogya a ɛkɔ so no ayɛ kɛse. Eyinom tu mpɔn yiye ma akisikuru. |
Na sɛ akisikuru no ano mmrɛ bere a woayɛ saa nneɛma yi mpo nso ɛ?
Apɔw-mu-teɛteɛ ho hia paa. Nanso ebia ɛno nkutoo rennɔɔso. Ɛsɛ sɛ wohwɛ nneɛma afoforo kakraa bi nso so.
- Nom nsu pii: Ɛho hia sɛ anyɛ yiye koraa no wobɛnom nsu nkuruwa 8-10 da biara. Nsu ma nsu no yɛ mmerɛw na ɛboa ma ɛtwam ntɛmntɛm.
- Di nnuan a ahoɔdennuru wom: Fa nhaban momono, nhabannuru, nnuaba (titiriw papaya, banana), ne aburow a wɔayam ka w’aduan ho. Fiber ma nsu no fã kɛse no ara yɛ kɛse na ɛboa ma ɛfa dwensɔtwaa no mu.
Sɛ, eyi nyinaa akyi no, woda so ara fa nsu mu a ennu mprɛnsa dapɛn biara, anaasɛ sɛ wote ɛyaw kɛse anaa mogya tu bere a worekɔ dwensɔtwaa mu a, ebia aduruyɛ mu ntease foforo bi wɔ hɔ. Enti, ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛkɔ wo duruyɛfo nkyɛn a worenkyɛ. Ɔbɛhwehwɛ wo mu na wama wo ayaresa a ɛfata sen biara.
Nkrasɛm a Wɔde Kɔ Fie
- Abɔde mu ano aduru a eye sen biara a wɔde ma akisikuru ne sɛ wobɛkɔ so akura asetra kwan a ɛyɛ nnam mu.
- Sɛ wuntumi mmɔ wo ho mmɔden dodo mpo a, sɛ wo nantew ntɛmntɛm simma 15-20 da biara mpo a, ebetumi ama nsakrae kɛse aba wo dwensɔtwaa no dwumadi mu.
- Anyɛ yiye koraa no, ɛsɛ sɛ woteɛteɛ w’apɔw mu dɔnhwerew biako bere a woadi aduan a wɔahyɛ no ma akyi.
- Nea ɛka apɔw-mu-teɛteɛ ho no, ɛho hia nso sɛ wobɛnom nsu a ɛdɔɔso na woadi nnuan a ahoɔdennuru pii wom.
- Sɛ akisikuru kɔ so ɛmfa ho sɛ woreyɛ saa nneɛma yi a, hwɛ hu sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn.
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