Yɛn nyinaa ani gye afahyɛ mmere te sɛ Afe Foforo ne Buronya ho. Nanso sɛ wususuw adwuma mu gyegyeegye, ahopere, adwennwen, ne sɛnea wuntumi nni w’aduan a ɛka ho no so ho a, ebetumi ate nka sɛ ɛyɛ den kakra, ɛnte saa? Wompɛ sɛ wobɛma adwennwen ne wo mu duru a ɛkɔ soro yi sɛe w’afahyɛ mu anigyede. Ɛnnɛ, ma yɛnka adidi ho su horow a ebetumi aboa wo ma w’adwene atu mpɔn bere a wote adwennwen nka, ne afei nso aboa wo ma woadi wo mu duru so ho asɛm. Eyinom bɛboa wo ma woate nka sɛ wo ho adwo wo na wo ho adwo wo wɔ afahyɛ bere no nyinaa mu.
Ɔkwan bɛn so na asikre dodow a ɛwɔ wo mogya mu no ka w’anigye?
Ɔkwan a eye sen biara a wobɛfa so agyina nhyɛso ne asɛyɛde ahorow a ɛwɔ nnapɔnna bere mu ano ne sɛ wobɛma wo adwene ne w’ahoɔden akɔ so ayɛ nea ɛyɛ den. Ɛnyɛ sɛ wobɛte nka sɛ wo ho ayɛ hare nko, na mmom worendidi boro so nso.
Sɛ yɛbɛka no tiawa a, sɛ yɛpaw nnuan a ɛnyɛ den sɛ yɛn nipadua bɛtwe a, asikre dodow a ɛwɔ yɛn mogya mu no kɔ so yɛ pɛ, sen sɛ ɛbɛkɔ soro na akɔ fam mpofirim . Eyi boa kɛse ma yedi yɛn nkate horow so. Susuw apataa anaa akokɔ curry a wɔde bran aburow ayɛ, anaa biribi te sɛ lentil stew a kurakkan paanoo, anaasɛ chickpeas anaa green beans a wɔayam ho. Eyinom ne carbohydrates a ɛyɛ papa anaa carbohydrates a wɔde protein afra a ɛsɛ sɛ yɛpaw.
Nanso sɛ yedi nnuan a ɛyam ntɛmntɛm, te sɛ keeki ne bun a wɔde asikre, paanoo esiam ayɛ a, asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro mpofirim na afei ɛkɔ fam mpofirim. Sɛ asikre dodow a ɛwɔ yɛn mogya mu no so tew a, yefi ase te abufuw, yɛhaw, na ɔkɔm de yɛn kɛse . Afei yɛde yɛn nsa ka chocolate anaa ahwiesa bi a ɛba yɛn kwan so. Eyi ma yɛkɔfa asikre dodow a ɛkɔ soro ne nea ɛba fam wɔ mogya mu no mu bio.
The 'Feel-Good' Chemical - Momma Yɛn Adwene Ani Nnye wɔ Serotonin ho
Ebia aduan a protein pii wom bɛboa wo ma wo mu duru so atew, nanso ɛremma w’ani nnye kɛse. Nea enti a ɛte saa ne sɛ yɛn nipadua hia nnuru bi a wɔfrɛ no serotonin, na ɛma yɛn ani gye.
Sɛ yɛbɛka no tiawa a, `Serotonin` yɛ "nnuru a ɛma yɛte nka yiye" wɔ yɛn amemene mu.
Nneɛma a wɔde yɛ saa `Serotonin` yi ne amino acid `Tryptophan`. Carbohydrates te sɛ kar a ɛde saa `Tryptophan` yi kɔ amemene no mu. Sɛ wo mogya mu asikre dodow so tew, a ɛkyerɛ sɛ sɛ carbohydrates dodow so tew a, `Tryptophan` dodow a ɛkɔ amemene no mu nso so tew. Nea afi mu aba? Wo adwene so tew mpofirim.
Nokwarem no, nhwehwɛmu ada no adi mpo sɛ aduan a carb kakraa bi nnim koraa a wodi akyi adapɛn abien pɛ no ma ɔbrɛ yɛ kɛse wɔ mpanyimfo a wɔayɛ kɛse mmoroso mu na ɛtew wɔn nkate a wɔde bɛteɛteɛ wɔn apɔw mu no so.
Nnuru bi a wɔfrɛ no `Serotonin` nso siw mu duru a ɛkɔ soro ano. Ɔkwan bɛn so na ɛno yɛ adwuma? Sɛ woadi aduan a ɛdɔɔso a, ɛde "ɛdɔɔso" sɛnkyerɛnne (satiety) kɔ amemene no mu, na ɛsan nso brɛ w'akɔnnɔ ase.
Momma yɛnhyɛ adwene a ɛsakra a adwennwen de ba no so.
Yɛtaa ka sɛ yɛntwe yɛn ho fi carbohydrates a asikre wom na ɛnyɛ den ho. Nanso sɛ wote nka sɛ woayɛ basaa anaasɛ wo bo afuw awiabere a, wuhia ano aduru ntɛm.
Abenfo ka sɛ: “Sɛ wote nka sɛ wo ho ayɛ wo basaa awiabere a, di aduan ketewaa bi a ɛyɛ carbohydrates kɛkɛ.” Eyi te saa efisɛ protein a carbohydrates wom a wodi no sɛe serotonin a wɔyɛ no. Aduan a srade pii wom betumi ama aduan mu ayɛ brɛoo.
Sɛ wote adwennwen nka a, asikre anaa carbohydrate a ɛnyɛ den a wotumi yam ntɛmntɛm a wubedi no yɛ wo nipadua no abɔde mu kwan a wɔfa so gyina saa adwennwen no ano ankasa. Nanso kae sɛ, mfa protein anaa srade nka ho.
Ɔkwan a eye sen biara a wobɛfa so adi awiabere adwennwen a ɛte sɛɛ ho dwuma ne sɛ wubedi aduan ketewaa bi a srade nnim a carbohydrates a ɛtumi yam ntɛmntɛm wom . Sɛ nhwɛso no, ɛmo a wɔanoa, popcorn bi a wɔde nkyene ahyɛ mu, cracker biscuit a srade nnim, anaa aburow a srade nnim a ahoɔdennuru pii wom.
Bɛyɛ simma 20 akyi a woadi eyi no, w’amemene no fi ase yɛ `Serotonin`, a ɛhwɛ ɔpɛ a wowɔ sɛ wubedi saa nnuan a asikre pii wom, srade pii wom no so. Enti, wɔ mmere a ɛtete saa mu no, di aduan ketewaa bi te sɛ eyi na fa biribi foforo a w’ani gye ho a wobɛyɛ no twetwe w’adwene.
Nnuan ne suban afoforo a ɛho hia a ɛbɛma woanya koma a anigye wom
Carbohydrates akyi no, nhwehwɛmu ada no adi sɛ aduannuru ne akwahosan ho su afoforo dodow bi betumi aboa ma yɛakɔ so akura yɛn adwene mu, na akodu baabi no, ama adwenemhaw so atew.
| Nnuannuru afã | Aduan ahorow a yebetumi atɔ |
|---|---|
| Omega-3 srade a ɛwɔ nipadua no mu | Eyinom yɛ mpataa ahorow a wɔtaa nya (te sɛ salmon, mackerel, tuna, sardines), flaxseed, nnuaba te sɛ cashews, ne nhaban a ɛyɛ ahabammono tuntum. |
| Vitamin B-12 a ɛwɔ nipadua no mu | Nam ne mpataa a srade nnim, nufusu mu nnuan a srade nnim. |
| Selenium a wɔde yɛ nneɛma | Po mu nnuan, nnuaba, nam a ɛnyɛ den, aburow a wɔayam, bankye, nufusu mu nnuan a srade nnim. |
Di nnuan nketenkete taa di.
Sɛ wudi nnuan nketenkete pii a ahoɔden wom da mũ no nyinaa a, ebetumi aboa ma asikre dodow a ɛwɔ wo mogya mu no akɔ so atra hɔ. Eyi betumi aboa ma wɔasiw adwene mu nsakrae a aduan de ba no ano. Bɔ mmɔden sɛ wubedi aduan anaa aduan ketewaa bi nnɔnhwerew abiɛsa kosi anan biara .
Afotu pii a ɛbɛma woatumi asiw wo mu duru so wɔ afahyɛ bere mu
Ɛnyɛ sɛ aduan pa a wubedi wɔ afahyɛ bere mu no bɛma wo nkate ayɛ kɛse nko, na mmom ɛbɛboa wo ma woadi wo mu duru so nso. Sɔ afotu yi hwɛ.
- Mma ntwa anɔpaduan so da! Sɛ wuhuruw anɔpaduan a, biribiara a wubedi da no mu no rentumi nyɛ adwuma. Nhwehwɛmu ahorow ada no adi sɛ nnipa a wodi anɔpaduan no nya adwene ne ahoɔden pa da mũ no nyinaa.
- Nom nsu pii. Nsɛnkyerɛnne a edi kan a ɛkyerɛ sɛ nsu ho atɔ no ne ɔbrɛ. Sɛ wote nka sɛ woabrɛ a, nom nsu kuruwa biako anaa abien ansa na wode wo nsa akɔ saa ahwiesa adaka no so ahwɛ sɛ ɔkɔm da so ara de wo anaa.
- Nom nufusu a wɔayam. Ɛwɔ amino acid a ɛma amemene no yɛ den `Tryptophan' ne abɔde mu carbohydrates a ɛboa ma ɛde kɔ amemene no mu. Nufusu nso yɛ anonne pa a ɛma nipadua no san nya nsu ansa na apɔw-mu-teɛteɛ awie ne bere a yɛayɛ apɔw-mu-teɛteɛ awie.
- Twe wo ho fi nsa ho bere a woredi afahyɛ ahorow no. Bere a nsa a wobɛnom betumi ama woate nka sɛ wo ho adwo wo bere tiaa bi de, nanso ebetumi asɛe wo nna, ama adwennwen ayɛ kɛse, na ama dadwen ayɛ kɛse. Ɛnyɛ ɔkwan pa a wobɛfa so ama wo nkate atu mpɔn.
- Sɛ́ anka wobɛfa chocolate ne bisket a srade pii wom no, fa krak a srade nnim, popcorn, ne nkyene krak gu pon so.
Nkrasɛm a Wɔde Kɔ Fie
- Asikre dodow a wobɛkɔ so ayɛ wɔ mogya mu no ho hia yiye na ama wo adwene akɔ so ayɛ nea ɛfata. Sɛ wobɛyɛ eyi a, paw carbohydrates a ɛnyɛ den sɛ wobɛyam na aburow a wɔayam no yiye wom.
- Carbohydrates ho hia ma anigye aduru `Serotonin` a wɔyɛ wɔ amemene no mu.
- Sɛ wote nka sɛ wopɛ sɛ wudidi esiane adwennwen nti a, di so denam aduan ketewaa bi a srade nnim a carb nnim a wubedi so.
- Fa nnuan a omega-3, vitamin B-12, ne selenium (mpataa, nnuaba, nhabannuru, nufusu) pii wom ka w’aduan ho.
- Anɔpaduan a wubedi, nsu pii a wobɛnom, ne nsa a wobɛkwati ho hia paa ma w’adwene ne wo nipadua akwahosan.
- Sɛ wokɔ so nya adwene mu haw anaa adwennwen ɛmfa ho sɛ wudi akwankyerɛ ahorow yi akyi a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa afa ho.
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