Yɛn nyinaa wɔ mmere bi wɔ yɛn asetra mu a yɛte nka sɛ yɛwɔ basabasayɛ mu, ɛnte saa? Nna a ɛtete saa mu no, yɛn bo fuw wɔ ade ketewaa bi mpo ho, yɛte awerɛhow, na yɛnte nka sɛ yɛbɛyɛ biribiara. Ebia ɛyɛ nea ɔkɔm de wo nti, anaasɛ ebia aduannuru bi nni wo nipadua mu. Nanso so wunim sɛ nnuan a yedi no bi wɔ tumi a ɛyɛ nwonwa a ɛma yɛn adwene tu mpɔn?
Nyansahu da so ara resua nneɛma pii afa sɛnea aduan ka yɛn adwene ho. Nanso nea yɛasua de besi nnɛ no ama yɛanya nsɛnkyerɛnne pa bi. Sɛ yɛbɛka no tiawa a, nsakrae a ɛba aduan a yedi mu no ka yɛn amemene no nhyehyɛe, nnuruyɛ, ne nipadua mu dwumadi. Eyi nso ka yɛn nneyɛe ne yɛn adwene. Enti momma yɛnhwɛ sɛnea aduan betumi aboa yɛn ma yɛakɔ so anya anigye tebea.
Aduan betumi aboa wo ma w’anigye ayɛ kɛse
Bɔ mmɔden sɛ wode nyansahyɛ ahorow a ɛwɔ ase ha no pii bɛka w’asetra ho sɛnea wubetumi. Ɛnyɛ wo nkate nko na eyinom de mfaso kɛse bɛba, na mmom w’akwahosan nyinaa nso.
1. So ɛbɛyɛ yɛn su sɛ yebedi mpataa?
Fa omega-3 srade pii ka w’aduan ho. Eyinom wɔ mpataa ne afifide mu nnuan bi mu. Nhwehwɛmufo ahu sɛ saa omega-3 ahorow yi yɛ ade a ɛma obi nya adwene mu yɛ den na edi dwuma titiriw wɔ adwene mu yiyedi mu.
Susuw eyi ho hwɛ: Nhwehwɛmu bi a wɔyɛe nnansa yi kyerɛ sɛ mpataa a wodi no ne adwenemyare a eye wɔ abusuabɔ. Ɛsan hui sɛ sɛ ɛnanom a wɔyɛ foforo nufusu mu no DHA (omega-3 a wohu wɔ mpataa mu) sua a, asiane kɛse wom sɛ wobenya awo akyi adwenemhaw.
Sɛ w’ani nnye mpataa a wubedi ho a, wubetumi nso adan akɔ nnuan a omega-3 pii wom so. Flaxseed a wɔayam no yɛ fibea kɛse. Flaxseed a wɔayam bɛyɛ tablespoon biako a wode bɛka w’aduan ho da biara no yɛ nea asiane biara nni ho ma nnipa dodow no ara. Nanso, sɛ woanyinsɛn, worenom nufu, anaa wowɔ akwahosan ho haw afoforo a, kɔ wo duruyɛfo nkyɛn ansa na wode adi dwuma. Nea ɛka ho no, omega-3s bi wɔ canola ngo, purslane, cauliflower, bankye kɔkɔɔ, ne broccoli nso mu.
2. Anɔpaduan a ɛkari pɛ yɛ ade a ɛsɛ sɛ wodi!
Mma ntwa anɔpaduan so da. Di anɔpaduan a ɛkari pɛ da biara a carbohydrates a wɔde aburow ayɛ, ne fiber , aduannuru, protein kakra , ne srade pa. Nhwehwɛmu kyerɛ sɛ ɛnyɛ sɛ anɔpaduan a wudi da biara da no ma wo adwene tu mpɔn nko, na mmom ɛma wokae ade yiye, ɛma wunya ahoɔden pii da mũ no nyinaa, na ɛma wo ho dwo wo.
3. Fa nnuan a selenium pii wom ka ho
Selenium a wɔde yɛ nneɛmaSelenium yɛ mineral a eye paa ma yɛn amemene. Nhwehwɛmu pii abɔ amanneɛ sɛ abusuabɔ bi da selenium a ɛba fam wɔ nipadua no mu ne adwene a ɛnteɛ ntam. Ɛwom sɛ nea enti pɔtee a ɛte saa no mu nna hɔ de, nanso nhwehwɛmufo ahu nneɛma bi a ɛbɛma wɔahu. Sɛ selenium nni yɛn nipadua mu a, amemene no bɔ mmɔden sɛ ɛbɛkora selenium pii so sɛnea ɛbɛyɛ yiye biara. Enti, nyansahufo gye di sɛ selenium di dwuma titiriw wɔ amemene no dwumadi mu.
| Aduannuru a ɛma ahoɔden | Nnuan a Ɛyɛ Den Wɔ Mu |
|---|---|
| Omega-3 a ɛwɔ nipadua no mu | Mpataa a srade wom (salmon, tuna, sardines), flaxseed, chia aba, walnuts. |
| Selenium a wɔde yɛ nneɛma | Brazil nnuaba, almond, tuna, salmon, krak, akokɔ, owia-nsoromma aba, aburow a ɛyɛ bruu, nkesua, tofu. |
| Folic Acid a wɔde yɛ aduru | Spinach, atoko, nhaban momono, broccoli, bankye, akutu, papaya, beetroot. |
4. Sɛ wo mu duru boro so kakra a, tew wo mu duru so nkakrankakra.
Sɛ wo mu duru boro so a, nhwehwɛmu bi kyerɛ sɛ sɛ wo mu duru so tew nkakrankakra nanso wo so tew nkakrankakra a, ebetumi aboa ma wo nkate atu mpɔn. Nanso fad dieting nyɛ mmuae no. Calories ne carbohydrates a wɔbɛto ano hye mpofirim no betumi ama obi bo afuw. Ɛno nti na ɛho hia sɛ wobɛtew wo mu duru so nkakrankakra, na wode aduan pa ne apɔw-mu-teɛteɛ ka ho.
Ɔkwan bɛn so na yɛbɛma yɛn ‘anigye neurotransmitter’, serotonin no akɔ soro?
Serotonin yɛ neurotransmitter a ɛwɔ yɛn amemene mu.. M'ani gye ho sɛ mɛfrɛ eyi "feel-good" chemical. Sɛ yɛbɛka no tiawa a, ɛde nkrasɛm a "anigye" kɔ yɛn amemene mu. Dodow a serotonin dodow a ɛwɔ yɛn mogya mu no kɔ soro no, dodow no ara na yɛn adwene yɛ papa. Saa ara na sɛ serotonin dodow sua a, adwene betumi ayɛ basaa na nkate a ɛyɛ basabasa betumi ayɛ kɛse.
Nneɛma pii a ɛwɔ nnuan a yedi mu no betumi aka serotonin dodow.
- Tryptophan: Eyi yɛ amino acid . Dodow a tryptophan kɔ amemene no mu no, dodow no ara na serotonin ba amemene no mu. Ɛwom sɛ tryptophan wɔ nnuan a protein pii wom nyinaa mu de, nanso sɛ obi di saa nnuan yi pii a, ebetumi asiw ano sɛ ankɔ amemene no mu. Eyi te saa efisɛ ɛyɛ den ma no sɛ ɛne amino acid afoforo besi akan de atwa mogya/amemene akwanside no. Nea ɛyɛ nwonwa no, nnuan a carbohydrates wom a wodi no ma hokwan a ɛwɔ hɔ sɛ tryptophan bɛkɔ amemene no mu no yɛ kɛse.
- Carbohydrates: Abusuabɔ a ɛda carbohydrates ne serotonin ntam no yɛ nkrante anofanu. Yehia carbohydrates, titiriw aburow a wɔayam, bankye, nnuaba, ne nhabannuru a fiber ne aduannuru afoforo pii wom. Nanso nnipa binom, titiriw mmea, dan kɔ nnuan a wɔde di agoru a carbohydrates pii wom so bere a wɔpɛ sɛ wɔn ho tɔ wɔn no. Eyi betumi ama obi mu duru ayɛ kɛse ankasa.
- Folic acid (Folic acid / Folate): Sɛ yɛannya folic acid a ɛdɔɔso wɔ yɛn aduan mu a, serotonin dodow a ɛwɔ amemene no mu no betumi atew. Nhwehwɛmu ahorow bi kyerɛ sɛ folic acid a wɔnom ne nnuan a folic acid pii wom (akutu, atoko, ahabammono) a wodi no betumi aboa nnipa binom a wɔwɔ adwenemhaw.
- Nsã: Ɛho nhia sɛ woyɛ onimdefo ansa na woate ase sɛ nsa nyɛ ade a ɛma obi nya adwene, ɛnte saa? Nea ɛbɛyɛ na worente nka sɛ wo ho yeraw wo bere nyinaa no, ɛho hia sɛ wokwati nsa a wobɛnom boro so . Nyansahu mu adanse nso wɔ hɔ a ɛkyerɛ sɛ abusuabɔ bi da serotonin a entumi nyɛ adwuma yiye, adwene a ɛnteɛ, ne nsa a wɔnom boro so ntam.
Ade a ɛho hia sen biara: Kae sɛ aduan ho afotu yi yɛ mmoa ketewaa bi kɛkɛ. Sɛ wowɔ adwennwen anaa adwenemhaw a ɛtra hɔ kyɛ a, nhwɛ kwan sɛ wubenya ahotɔ afi aduan nkutoo mu. Ɛho hia paa sɛ wobɛkɔ oduruyɛfo a ɔfata nkyɛn na woanya ayaresa a ɛfata. Sɛ wunnim baabi a wubefi ase a, bisa w’abusua oduruyɛfo ma ɔmma wo nkɔma wo.
Nkrasɛm a Wɔde Kɔ Fie
- Fa mpataa a omega-3 wom (salmon, tuna) ne afifide nnuan (flaxseed) ka w’aduan ho.
- Mma nnhuw anɔpaduan a ɛkari pɛ so da.
- Di nnuan a selenium (nkesua, akokɔ, aburow a wɔayam) wom mpɛn pii.
- Sɛnea ɛbɛyɛ a serotonin, ‘anigye hormone’ no bɛdɔɔso no, di nhabannuru a ɛyɛ ahabammono ne atoko a carbohydrates pa, protein, ne folic acid pii wom.
- Kwati sɛ wobɛnom nsa pii. Ebetumi aka wo nkate wɔ ɔkwan a enye so.
- Sɛ w’adwenemhaw anaa awerɛhow no kɔ so a, mma wo nkutoo nhu amane, na mmom hwehwɛ aduruyɛ mu afotu ampa .
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