So wote nka nso sɛ wo mu yɛ duru, wofono wo, na wodi awerɛhow wɔ nna a osu tɔ ne bere a wim yɛ sum no? Bere koro no ara mu no, so wopɛ sɛ wudi biribi a ɛyɛ dɛ kɛkɛ? Eyi nyɛ wo nkutoo de. Yɛn mu pii ahyia eyi. Ɛnnɛ, momma yɛnka nea enti a eyi ba ne nea yebetumi ayɛ wɔ ho.
Dɛn ne saa adwene mu yare a ɛyɛ awerɛhow (SAD) a ɛde wim tebea yi ba no?
Wɔfrɛ saa tebea yi wɔ aduruyɛ mu sɛ ‘Seasonal Affective Disorder (SAD).’ Ɛyɛ adwene mu haw bi a ɛne wim tebea wɔ abusuabɔ. Ɛtaa ba wɔ afe no mu mmere a esum yɛ sum na owia bɔ kɛse no mu. Ɛwom sɛ yenni awɔw bere a sukyerɛmma tɔ wɔ Sri Lanka de, nanso tebea yi betumi aba wɔ mmere a osu kɔ so tɔ na wim yɛ kusuu no mu.
Sɛ yɛbɛka no tiawa a, sɛ owia hann so tew a, serotonin, anigye hormone a ɛwɔ yɛn amemene mu no so tew, na ɛno yɛ nnuru a ɛboa ma yɛn adwene kɔ so yɛ papa. Enti, sɛ serotonin dodow yi so tew a, yefi ase te nneɛma te sɛ dadwen, awerɛhow, ne mfonoe nka.
Saa tebea yi ho sɛnkyerɛnne ahorow bi ne:
- Awerɛhow ne dadwen a wɔte nka a ntease biara nnim.
- Dae a wɔda ne nna a wɔda boro so da mũ no nyinaa.
- Sɛ́ wubenya obu a ɛba fam ama wɔn ho.
- Nneɛma nketenkete mpo a wunhui kan no ho a wubesusuw ho dodo.
- Abufuw a ɛba ntɛmntɛm ne abufuw.
- Ebia nnipa binom nso bɛhaw wɔ nna ho. Nea enti a ɛte saa ne sɛ serotonin nso ho hia na ama wɔayɛ nnuru a ɛma obi da a wɔfrɛ no melatonin no.
Saa sɛnkyerɛnne ahorow yi betumi ayɛ nea emu nyɛ den mma ebinom, na emu yɛ den wɔ afoforo fam. Nea eye sen biara ne sɛ, sɛ owia no pue bio na awia hann nnɔnhwerew kyɛ a, ɛkame ayɛ sɛ tebea yi befi hɔ koraa. Aduruyɛ mu ayaresa a wɔde sa eyi bi ne hann a wɔde sa yare ne nnuru bi. Nanso ansa na ɛno bɛba no, nneɛma nketenkete bi wɔ hɔ a yebetumi ayɛ wɔ fie.
Ɔkwan bɛn so na yebetumi ama yɛn ‘anigye hormone’ (Serotonin) no ayɛ kɛse?
Nneɛma atitiriw abiɛsa na yebetumi ayɛ na ama yɛn adwene atu mpɔn, kyerɛ sɛ, sɛ yɛbɛma yɛn serotonin dodow akɔ soro.
1. Hwɛ hu sɛ ofie no mu kanea wɔ hɔ yiye.
Eyi ne aduru titiriw a wɔde sa tebea yi. Bue wo fie mfɛnsere ne apon awiabere na ma hann pii nkɔ mu. Sɛ ɛbɛyɛ yiye a, gye bere kakra wɔ abɔnten anɔpa na fa wo ho hyɛ owia mu. Ɛyɛ papa nso sɛ wobɛsesa kanea a ɛwɔ wo fie no ayɛ no nea ɛwɔ ahoɔden kɛse. Nhwehwɛmu ahorow bi kyerɛ sɛ sɛ wode kanea a ɛwɔ watt 300 si hɔ bɛyɛ anammɔn abiɛsa na wode wo ho hyɛ mu bɛyɛ simma 20 mprɛnsa da biara a, ebetumi ama serotonin dodow akɔ soro bere tiaa bi.
2. Yɛ apɔw-mu-teɛteɛ bi denam wo nipadua a wobɛkanyan no kakra so.
Yenim sɛ worente nka sɛ wobɛteɛteɛ w’apɔw mu bere a wote nka sɛ woafono wo anaasɛ woadi awerɛhow no. Nanso sɛ wohyɛ wo ho kakra na wosaw dwom bi wɔ radio so simma 15 kosi 20, anaasɛ wo nantew ntɛmntɛm a, wubehu sɛ nnɔkɔnnɔkɔwade ho akɔnnɔ a wowɔ no so bɛtew na w’adwene atu mpɔn kɛse.
3. Hwɛ yiye wɔ nea wudi ne nea wonom ho.
Eyi ne ade a ɛho hia sen biara. Fa keeki a aka no to nkyɛn na fa carbohydrates pa ka w’aduan ho, na ɛkanyan serotonin a ɛba.
Sɛ wudi carbohydrates a ɛnyɛ den te sɛ nnɔkɔnnɔkɔwade, keeki, bisket, paanoo fitaa, ne aburow fitaa a, asikre dodow a ɛwɔ wo mogya mu no kɔ soro mpofirim. Afei, wo nipadua no yɛ insulin pii de di so. Bere bi akyi no, asikre dodow a ɛwɔ wo mogya mu no so tew mpofirim. Afei wote nka sɛ woabrɛ a ɛyɛ nwonwa, woafono wo, na wopɛ sɛ wudi biribi a ɛyɛ dɛ bio.
Saa ara na anonne a caffeine wom te sɛ kɔfe ne tii nso brɛ serotonin a ɛba no ase. Sɛ ɛsɛ sɛ wonom kɔfe a, ɛbɛyɛ papa sɛ wobɛnom bere a woadi aduan awie.
Nnuan pa a ɛsɛ sɛ wode sie fie na ama wo nkate ayɛ kɛse
Nna a w’abam abu no, ɛyɛ sɔhwɛ sɛ wubetu mmirika akɔ sotɔɔ mu akɔpɛ nneɛma a wobɛtɔ, ɛnte saa? Enti nnuan a ahoɔden wom a wubetumi de asie wo dan mu ama saa mmere no ni.
| Aduan ko a wɔyɛ | Dɛn nti na ɛno ye? |
|---|---|
| Popcorn a wɔde yɛ aduan | Eyinom yɛ carbohydrates a ɛyɛ den. Wɔma ahoɔden fi mu nkakrankakra, enti wonte nka mpofirim sɛ woabrɛ. |
| Oatmeal a wɔde yɛ aduan | Oats a wɔde asikre nnim yɛ ɔkwan pa a wɔfa so fi da no ase. Wɔboa ma wɔyɛ serotonin. |
| Nnuadewa | Nneɛma bi wɔ nnuaba te sɛ cashews, peanuts, ne almonds a ɛboa ma wɔyɛ serotonin. |
| Egg fitaa | Esiane sɛ protein pii wom nti, ɛboa ma wodi ɔkɔm so na ɛma wo nkate yɛ den. |
| Nnuaba ne nhabannuru | Sɛ w’ani bere nnɔkɔnnɔkɔwade a, di aduaba mmom sen sɛ wubedi kukisi. Anyɛ yiye koraa no, di nhabannuru a ɛyɛ kɔla nkuruwa 4 da biara. |
| Chickpeas, peas, bankye a ɛyɛ ahabammono | Carbohydrates ne protein a ɛyɛ den pii wɔ eyinom mu, na ɛma nipadua no nya ahoɔden. |
Momma yensua nnuru a wɔde ka aduan ho nso ho ade.
Nnipa binom de aduru bi a wɔfrɛ no `5HTP (5-hydroxytryptophan)` di dwuma de ma serotonin dodow kɔ soro. Nanso, eyi mfata obiara. Saa nneɛma yi a wobɛfa a wuntumi nni so no betumi ayɛ nea asiane wom. Sɛ nhwɛso no, ɛmfata nnipa a wɔwɔ komayare. Enti, ansa na wobɛnom nnuru a ɛte saa biara no, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa na wohwehwɛ n’afotu.
Ɛho hia yiye nso sɛ wode protein bi (te sɛ mpataa, nam, nkesua, atoko) ka da no mu nnuan atitiriw abiɛsa no nyinaa ho.
Aduandi ho abenfo kamfo kyerɛ sɛ wubetwa nnuan fitaa a starch wom (abodoo, aburow, ɛmo) bɛyɛ adapɛn abien. Wɔka sɛ: "Ɛbɛyɛ wo nwonwa sɛnea wobɛte nka sɛ wo ho ye." "Nanso ɛsɛ sɛ woyɛ saa pɛpɛɛpɛ na ama woahu nsonsonoe."
Kae sɛ, sɛ wo serotonin dodow so tew dedaw a, nkɛntɛnso a aduan a wudi no nya no yɛ kɛse sen da a wodi daa. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wode anwummere aduan a wɔde kyɛnere bɛhyew besi hɔ, ama wo fie ahyerɛn yiye wɔ saa mmere yi mu, na woadi aduan a ahoɔden wom!
Nkrasɛm a Wɔde Kɔ Fie
- Awerɛhow ne mfonoe (SAD) yɛ ade ankasa a ɛba bere a wim tebea sesa, titiriw wɔ osutɔ bere mu. Ɛnam serotonin dodow a ɛso tew wɔ amemene no mu nti.
- Aduru a eye sen biara a wɔde sa tebea yi ne sɛ wɔbɛhwɛ ahu sɛ ofie no benya kanea pa na wɔateɛteɛ wɔn apɔw mu kakra da biara da.
- Sɛ́ anka wubedi carbohydrates a ɛnyɛ den te sɛ nnɔkɔnnɔkɔwade, paanoo fitaa, ne aburow fitaa no, di carbohydrates a ɛyɛ den te sɛ nnuaba, nhabannuru, oats, ne atoko.
- Fa protein bi ka aduan biara ho. Eyi bɛboa ma wo adwene akɔ so ayɛ nea ɛyɛ den.
- Mfa nnuru a wɔde ka aduan ho te sɛ `5HTP` a ɛwɔ gua so da a wunni aduruyɛ mu afotu. Bisa wo duruyɛfo bere nyinaa ansa na wode biribiara adi dwuma.
- Sɛ saa sɛnkyerɛnne ahorow yi rehaw wo kɛse a, mmu w’ani ngu so na kɔ oduruyɛfo nkyɛn kɔhwehwɛ afotu.
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