So wote nka sɛ wo ho atɔ wo koraa bere a wufi adwuma ba fie no? So wosɔre a wote nka sɛ woanhome koraa? Ɛtɔ mmere bi a, so wote nka sɛ woanyin asen wo mfe ankasa? Nokwarem no, eyi yɛ anwiinwii a abu so kɛse bere a yedu mfinimfini mfe no mu no. Nanso, asɛmpa no ne sɛ nneɛma a ɛnyɛ den pii wɔ hɔ a wubetumi ayɛ de ama w’ahoɔden akɔ soro bio. Saa anammɔn yi bi mpo boa ma wodi onyin ho dwuma. Enti, momma yɛnka sɛnea wobɛsan ahyɛ wo ahoɔden dan no mu bere a ɛte sɛ nea ɛretu mmirika a hwee nni so no ho asɛm.
1. Yi akwahosan tebea horow a ɛhyɛ ase no fi hɔ
Mpɛn pii no, ɔbrɛ a ɛkɔ so daa yi —a yɛfrɛ no ` Ɔbrɛ ` —betumi ayɛ aduruyɛ mu tebea bi a ɛda adi ho sɛnkyerɛnne. Sɛ nhwɛso no, tebea horow te sɛ Asikreyare , Koma Yare , Ntini mu Yare , Mogya a Wɔyare , Thyroid Yare , ne Sleep Apnea taa nya ɔbrɛ sɛ sɛnkyerɛnne titiriw.
Enti, sɛ wote nka sɛ woabrɛ wɔ ɔkwan soronko so bere a wode toto wo mfiase no ho a, mmu w’ani ngu so. Hwɛ hu sɛ wo ne wo duruyɛfo bɛkɔ akɔbɔ saa sɛnkyerɛnne ahorow yi ho nkɔmmɔ.
Bio nso, nnuru bi betumi ama obi abrɛ. Ne titiriw no, mogya mmoroso nnuru bi, nnuru a ekum akisikuru, ne nnuru a ɛma wo ho yɛ hyew betumi ama woate nka sɛ woabrɛ. Sɛ wufii ase nom aduru foforo na wuhui sɛ woabrɛ yi wɔ ɛno akyi bere tiaa bi a, hwɛ hu sɛ wobɛbɔ w’akwahosan ho ɔyaresafo amanneɛ.
2. Sɛ wote nka sɛ woabrɛ dodo mpo a, teɛteɛ w’apɔw mu!
Sɛ wobrɛ a, ade a etwa to a wopɛ sɛ woyɛ ne apɔw-mu-teɛteɛ. Ɛno yɛ nea ntease wom. Ebia wubebisa sɛ, "Mɛyɛ dɛn atumi ateɛteɛ m'apɔw mu bere a mabrɛ saa?" Nanso, nhwehwɛmu pii ada no adi sɛ apɔw-mu-teɛteɛ ma wo nipadua no ahoɔden kɔ soro ankasa.
Sɛ woteɛteɛ w’apɔw mu a, wo koma, w’ahurututu, ne wo ntini yɛ adwuma yiye. Sɛ yɛbɛka no tiawa a, ɛte sɛ nea worema kar bi pɛtro a wɔde di dwuma yiye no atu mpɔn. Eyi ma wunya ahoɔden ne ahoɔden pii de di wo da no mu nnwuma ho dwuma. Bio nso, wɔn a wɔteɛteɛ wɔn apɔw mu no taa bɔ amanneɛ sɛ wɔwɔ ahotoso kɛse.
3. Yoga yɛ ano aduru a ɛyɛ nwonwa
Bere a apɔw-mu-teɛteɛ biara so wɔ mfaso no, yoga tu mpɔn titiriw ma ahoɔden a ɛma ahoɔden. Britania nhwehwɛmu bi daa no adi sɛ nnipa a wɔkɔ yoga adesua pɛnkoro dapɛn biara bɔɔ amanneɛ sɛ wɔn adwene mu da hɔ, wɔn ahoɔden, na wonya wɔn ho mu ahotoso kɛse wɔ adapɛn asia pɛ akyi.
Ɛnka akyi dodo da sɛ wubefi yoga ase. Nhwehwɛmufo hui sɛ sɛ ankorankoro a wɔadi fi mfe 65 kosi 85 yɛɛ yoga asram asia a, wonya asetra mu abotɔyam ne ahoɔden dodow a ɛkɔ soro.
4. So worenom nsu a ɛdɔɔso?
Nsu a ɛho ayɛ fĩ yɛ ɔtamfo titiriw a ɔma w’ahoɔden sɛe. Sɛ wo ho nsu atɔ wo a, sɛnea wotumi yɛ honam fam nnwuma no so tew. Nhwehwɛmu kyerɛ sɛ agumadifo a wɔn nsu atɔ wɔn mu no bɔ mmɔden sɛ wobewie apɔw-mu-teɛteɛ a wɔde tete ahoɔden. Susuw sɛnea obi a ɔreyɛ ofie nnwuma da biara da betumi ate ɔbrɛ kɛse nka esiane nsu a ɛho ayɛ fĩ nti no ho hwɛ.
Ɛnyɛ ɛno nko, na mmom nsu a ɛho ayɛ fĩ nso sɛe w’adwene ne w’adwene a wode si biribi so.
Wobɛyɛ dɛn ahu sɛ worenom nsu a ɛdɔɔso?
Ɔkwan tiawa bi wɔ hɔ a wobɛfa so ahwɛ. Hwɛ wo nsuo kɔla.Sɛ wo nsu yɛ kɔkɔɔ a ɛyɛ mmerɛw na ɛyɛ sare a, ɛno yɛ sɛnkyerɛnne pa. Sɛ ɛyɛ sum sen saa a, ɛkyerɛ sɛ ɛsɛ sɛ wonom nsu pii.
| Nea Ɛtaa De Ɔbrɛ Ba | Nea Wubetumi Ayɛ |
|---|---|
| Tebea a ɛhyɛ ase (sɛ nhwɛso no, asikreyare, mogya a ɛtɔ kɔ nipadua mu) . | Hwehwɛ aduruyɛ mu afotu fi wo duruyɛfo hɔ ntɛm ara. |
| Apɔw-mu-teɛteɛ a wonnya | Fi ase denam nantew anaa yoga a anyɛ yiye koraa no simma 30 a wode bɛyɛ da biara no so. |
| Nsu a ɛho ntew | Nom nsu nkuruwa 8-10 da mũ no nyinaa. Hwɛ wo nsu kɔla so. |
| Dae a ɛnnɔɔso | Kɔda ntɛm na ama woanya nnɔnhwerew 7-8 nna pa anadwo biara. |
5. Dae a ɛsɛ sɛ woda no yɛ ahyɛde
Dae a wonnya nyɛ ade titiriw a ɛde ɔbrɛ ba awiabere na ɛma asiane a ɛwɔ hɔ sɛ obi behyia akwanhyia no yɛ kɛse. Ano aduru no yɛ tiawa: Da ntɛm na ama woahwɛ ahu sɛ wubegye w’ahome anadwo mũ nyinaa.
Nhwehwɛmu si so dua sɛ wɔn a wɔda yiye no te ahoɔden nka kɛse na wɔmmrɛ pii awiabere. Dae pa nyɛ ɔbrɛ ano aduru kɛkɛ; ɛde akwahosan mu mfaso atitiriw ma. Wɔbɔ amanneɛ mpo sɛ mpɛn pii no, nnipa a wɔadi mfe ɔha no ani gye nna pa ho sen sɛ wɔkyekyem pɛpɛɛpɛ a.
Sɛ ɛyɛ den ma wo sɛ wobɛda anadwo a, bɔ mmɔden sɛ wobɛda bere tiaa bi awiabere. Simma 10 a wobɛda mpo dɔɔso sɛ ɛbɛboa ma w’ahoɔden asan aba. Nanso, kwati sɛ wobɛda bɛboro simma 30, efisɛ eyi betumi asiw wo kwan sɛ wobɛda saa anadwo no. Wɔkyerɛ sɛ kɔfe a wɔnom bere a woada bere tiaa bi akyi pɛɛ nso ma wonya ahoɔden kɛse.
6. Nkɔso a efi Omega-3 mu ba
Omega-3 srade a ɛwɔ mfaso kɛse ma koma no nso boa ma w’ani da hɔ kɛse. Sɛnea Italy nhwehwɛmu bi kyerɛ no, ankorankoro a wɔnom mpataa mu ngo a wɔde gu nipadua mu nnafua 21 no daa wɔn adwene yɛɛ wɔn ade ntɛmntɛm na wɔbɔɔ amanneɛ sɛ wɔtee ahoɔden kɛse sen kan no.
7. Yɛ adwuma sɛnea wo nipadua dɔn te
Nnipa binom te ahoɔden nka anɔpatutuutu; yɛfrɛ wɔn "anɔpa akraman." Afoforo hu sɛ wɔn ahoɔden kɔ soro bere a awia dan anadwo no; yɛfrɛ wɔn "anadwo akraman."
Yɛn amemene no nhyehyɛe ne awosu na ɛkyerɛ sɛnea yɛn ahoɔden yɛ adwuma da biara da. Wɔfrɛ eyinom sɛ Circadian Rhythms. Esiane sɛ ɛyɛ den sɛ wobɛsesa saa nhyehyɛe ahorow yi nti, eye sɛ wubehu w’ankasa wo awosu mu nnyigyei na woayɛ wo nnwuma ho nhyehyɛe sɛnea ɛfata. Yɛ wo nnwuma a ɛyɛ den sen biara anaa nea ɛhwehwɛ sɛ wode w’adwene si so kɛse ho nhyehyɛe wɔ nnɔnhwerew a w’ahoɔden dɔɔso sen biara no mu.
8. Sɛ obi mu duru so tew kɛse a, ɛma ahoɔden kɛse
Sɛ obi mu duru so tew kɛse a, ebetumi ama wanya ahoɔden a wontumi nsusuw ho. Sɛ wo nipadua mu srade so tew kakra mpo a, ɛma wo nkate, w’ahoɔden, ne w’asetra tu mpɔn. Bere a mu duru kɔ soro no, saa ara na nipadua mu ɔbrɛ nso kɔ soro. Bere a wo mu duru so tew no, wobɛte nka sɛ wo ho yɛ hare na wowɔ ahoɔden.
Ɔkwan a eye sen biara a wobɛfa so atew wo mu duru so ne sɛ wobɛhwɛ aduan dodow a wodi so, wubedi aduan a ɛkari pɛ, na woayɛ apɔw-mu-teɛteɛ kɛse.
9. Di nnuan nketenkete, mpɛn pii
Nnipa binom nya mfaso fi nnuan nketenkete pii a wodi da mũ no nyinaa mu sen sɛ wobedi akɛse kakraa bi. Sɛ wudi nnuan nketenkete mpɛn 5-6 da biara a, ɛboa ma asikre dodow a ɛwɔ wo mogya mu no kɔ so yɛ pɛ.
Sɛ woredi saa kwan yi so a, paw nnuan a aburow a wɔayam ne carbohydrates afoforo a ɛyɛ den wom. Esiane sɛ eyinom gye bere tenten ansa na wɔayam sen carbohydrates a wɔayɛ no yiye (te sɛ abodoo fitaa anaa pasta) nti, esiw asikre a ɛkɔ soro mpofirim na ɛhwe ase wɔ mogya mu no ano.
Kae sɛ, sɛ worema mpɛn dodow a wudi aduan no akɔ soro a, ma w’ani si aduan a wudi no kɛse so, anyɛ saa a ebia wo mu duru bɛkɔ soro wɔ akwanhyia mu.
Nkrasɛm a Wɔde Kɔ Fie
- Ɔbrɛ a ɛkɔ so daa betumi ayɛ aduruyɛ mu tebea bi a ɛda adi ho sɛnkyerɛnne. Bere nyinaa kɔ wo duruyɛfo nkyɛn na woadi kan ayi akwahosan ho nsɛm afi hɔ.
- Asetra mu nsakrae a ɛnyɛ den , te sɛ apɔw-mu-teɛteɛ, nna pa a wobɛda, ne nsu a wobɛkɔ so anya no betumi ama nsakrae kɛse aba w’ahoɔden mu.
- Tie wo nipadua. Di aduan a ɛkari pɛ, hwɛ wo mu duru so, na yɛ wo dwumadi ahorow ho nhyehyɛe sɛnea w’abɔde mu ahoɔden kyinhyia te.
- Ɛho nhia sɛ wotra tebea a wobrɛ bere nyinaa mu. Sɛ wutu anammɔn a ɛnyɛ den na woyɛ no ntɛm yi a, wubetumi asan anya ahoɔden a ayera no.
