Momma yɛnka nnuan a ɛboa ma anigye kɔ so tra koma mu (Mood-Boosting Foods) ho asɛm .

So ɛnyɛ sɛ ɛtɔ mmere bi a w’abam abu kɛkɛ? So wo bo fuw wɔ nneɛma nketenkete ho? So wote nka sɛ wo bo fuw na wo ho yeraw wo ara kwa? Ɛtɔ da a, yennwen ho mpo, nanso aduan a yedi da biara no betumi aka saa nneɛma yi. Aduandi ho abenfo ka sɛ aduan a yedi no betumi ama yɛn anigye ne asomdwoe aba anaasɛ asɛe wɔ bere tiaa ne bere tenten mu.

Sɛ yɛbɛka no tiawa a, asikre dodow a ɛwɔ yɛn mogya mu a yɛbɛma akɔ so ayɛ pɛpɛɛpɛ denam nnuan a yedi da biara da so, na yɛama yɛn aduan mu nhyehyɛe, kyerɛ sɛ, yɛn yafunu mu ntini (GI nhyehyɛe), a ɛwɔ apɔwmuden no ho hia yiye ma yɛn adwene mu anigye ne nipadua mu ahoɔden. Fa no sɛ, sɛ wudi asikre pii, esiam a wɔayam, ne nea ɛkeka ho a, asikre dodow a ɛwɔ wo mogya mu no kɔ soro mpofirim na afei ɛba fam bio. Ɛte sɛ nea wote roller-coaster so. Sɛ eyi ba a, ɛyɛ ade a ɛfata sɛ wobɛte nka sɛ wo ho nyɛ wo dɛ, wo bo fuw, na woabrɛ. Saa ara nso na sɛ woannidi yiye esiane `fad diets` a ɛyɛ kraman a nnipa binom yɛ nti a, ɔkɔm de wo, anaasɛ sɛ woannom fiber ne nsu a ɛdɔɔso na wo ho yɛ wo yaw a, wo yafunu mu nhyehyɛe no sɛe. Eyi nso ka yɛn adwene tẽẽ.

Sɛ yɛfa adidi pa mu dapɛn biara, ɔsram biara a, ɛnyɛ sɛ yɛrennya nyarewa nko, na mmom yɛn ani begye nso. Sɛ nhwɛso no, aduannuru a ɛwɔ nnuan bi mu no boa ma yɛhwɛ sɛnea hormone te sɛ serotonin dodow te, na ɛma yɛte anigye nka. Nnuannuru afoforo siw ɔfe ano wɔ nipadua no mu na ɛboa ma mogya kɔ akwaa nyinaa mu.

6 nnuan ne anonne a ɛma anigye kɔ soro

Okay, enti momma yɛnhwɛ nnuan ne anonne a ɛde anigye ba koma mu na ɛma yɛn adwene tu mpɔn.

1. Di nnuan a vitamin B12 ne folic acid (folate) pii wom .

Vitamin B12 ne folic acid yɛ vitamin abien a ɛboa ma yesiw nyarewa a ɛwɔ yɛn ntini a ɛwɔ nipadua no mfinimfini, adwene mu haw ahorow, ne adwenemhaw a ɛba bere a obi nyin no ano. Nnuan pii wɔ Sri Lanka a wobetumi de aka abien yi abom.

• Folic acid taa wɔ nhabannuru ne nhabannuru a ɛyɛ ahabammono (spinach, kale, spinach) ne atoko (peas, chickpeas, green beans, lentils) mu.
• Vitamin B12 na wɔtaa hu wɔ nam, mpataa, nkokɔ, ne nufusu nnuan mu.

Susuw sɛnea ɛbɛyɛ papa sɛ wode akutu bi bɛka atoko a wɔayam ho na wode apataa ne aburow asinasin adi no ho hwɛ. Anaasɛ, akokɔ curry a wɔde chickpeas ayɛ. Sɛ yɛde nneɛma a ɛnyɛ den te sɛ eyinom di dwuma a, yebetumi anya aduannuru a ɛsom bo yi abien no nyinaa.

2. Hwɛ hu sɛ wode nnuaba ne nhabannuru bɛka w’aduan ho.

Nnuaba ne nhabannuru yɛ nnuan a ɛboro so a vitamin, mineral, ne nneɛma a ɛko tia ɔyare mmoawa a ɛho hia ahyɛ mu ma. Nhwehwɛmu bi daa no adi sɛ anyɛ yiye koraa no, nnipa a wodi nnuaba ne nhabannuru mprenu da biara no betumi anya komayare 11% sen wɔn a wonni bi no. Enti, mma wo werɛ mmfi sɛ wode nnuaba ne nhabannuru ahorow a ɛwɔ kɔla ahorow bɛka w’aduan ho da biara da.

3. Di nnuan a selenium wom da biara da

Selenium yɛ mineral a ɛho hia a ɛyɛ adwuma sɛ ade a ɛko tia ɔyare mmoawa wɔ yɛn nipadua mu. Nhwehwɛmu ada no adi sɛ ebia oxidative stress a ɛwɔ amemene no mu no ne adwenemhaw a emu nyɛ den kosi nea ɛkɔ fam wɔ nnipa a wɔn mfe akɔ anim mu no wɔ abusuabɔ. Ebia selenium bɛboa ma tebea yi so atew.

Ɔpanyin hia selenium bɛyɛ microgram 55 da biara. Ma yɛnhwɛ nnuan a yebetumi anya eyi afi mu.

4. Di mpataa nna kakraa bi dapɛn biara.

Nnansa yi nhwehwɛmu pii ada no adi sɛ nnipa a wɔtaa di mpataa a srade wom a omega-3 srade wom no sua sɛ wobenya adwenemhaw ho sɛnkyerɛnne. Omega-3s tu mpɔn titiriw wɔ tebea horow te sɛ awo akyi adwenemhaw a wɔsa mu.

5. Nya vitamin D bi da biara da

Sɛ wobɔ owia kakra a, ɛma w’ani gye na wo ho tɔ wo, ɛnte saa? Ntease bi wɔ hɔ a enti ɛte saa. Owia hann boa yɛn honam ani ma yenya vitamin D. Nhwehwɛmu ahorow ada no adi sɛ abusuabɔ bi da vitamin D a ɛba fam ne adwene mu haw ahorow te sɛ Seasonal Affective Disorder ne Major Depressive Disorder ntam .

There are very few foods that naturally contain vitamin D. Enti, ɔkwan a eye sen biara ne sɛ wubenya simma 15-20 a wode bɛtra owia hann mu anɔpa , di nnuan a vitamin D wom, na sɛ ɛho hia a, fa vitamin D a wɔde ma sɛnea wo duruyɛfo akyerɛ wo no. Yebetumi anya vitamin D afi mpataa a srade wom te sɛ salmon ne tuna, nkesua a wɔayam, ne nufusu a vitamin D ahyɛ mu ma, yogurt, ne aburow mu.

6. Ka chocolate tuntum bi hwɛ.

Yiw, wotee saa asɛm no yiye. Chocolate tuntum kakraa bi a yedi no kanyan nnuru a ‘ɛte nka sɛ ɛyɛ papa’ a wɔfrɛ no endorphins wɔ yɛn amemene mu. Ɛnyɛ ɛno nko, chocolate tuntum nso ye ma koma no. Ɛboa nso na srade anboaboa ano wɔ mogya ntini no mu. Nanso kae sɛ ɛnyɛ nufusu chocolate a asikre pii wom, na mmom chocolate tuntum a kokoo dodow a ɛdɔɔso wom na ɛfata eyi.

Nnuan ne anonne a ɛma w’ani gye

Sɛnea nnuan bi wɔ hɔ a ɛma yɛn ani gye no, saa ara na nnuan bi nso wɔ hɔ a ɛma yɛn ani nnye na ɛhaw yɛn adwene. Ma yɛnhwɛ nea wɔyɛ ne sɛnea yebetumi ahwɛ yiye wɔ wɔn ho.

Nea etwa to no, kae sɛ nea yedi no ka yɛn nipadua ne yɛn adwene tẽẽ. Aduan a ɛkari pɛ na ahoɔden wom ne ade titiriw a eye sen biara a ɛbɛma woanya nipadua a ɛwɔ apɔwmuden ne adwene a ɛyɛ anigye. Sɛ nsakrae ba w’adwene mu bere tenten, anaasɛ wowɔ adwenemhaw ho sɛnkyerɛnne ahorow a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu .