Sɛnea adwenemyare ka wo dwensɔtwaa mu haw ahorow (Gut Health and Mental Health) .

So wo yafunu nso yɛ wo yaw bere a sɔhwɛ bi reba, bere a ɛsɛ sɛ wokɔ adwuma ho nsɛmbisa, anaa bere a wowɔ ɔhaw bi wɔ fie no? Anaasɛ ɛtɔ mmere bi a wote nka sɛ wo ho ayɛ wo ma a ntease biara nnim na wunnya aduan ho akɔnnɔ? Yɛn mu pii werɛ fi eyi, na yesusuw sɛ ɛyɛ ade a ɛfata, "Eyi si esiane nhyɛso nti." Nanso so wunim sɛ ɔhaw ahorow a ɛwɔ wo yafunu mu yi ne ɔhaw ahorow a ɛwɔ w’adwene mu, kyerɛ sɛ , adwennwen ne dadwen wɔ abusuabɔ tẽẽ ? Eyi nyɛ anansesɛm. Nyansahu mu nkyerɛkyerɛmu kɛse bi wɔ eyi akyi. Ɛnnɛ, momma yɛnka abusuabɔ a ɛyɛ nwonwa yi a ɛda yɛn dwensɔtwaa ne yɛn amemene ntam no ho asɛm.

Abusuabɔ bɛn na ɛda awotwaa ne amemene no ntam yi?

Sɛ yɛbɛka no tiawa a, yɛn dwensɔtwaa nyɛ afiri a ɛyam aduan kɛkɛ. Ɛyɛ nhyehyɛe a ɛyɛ den kɛse. Nhwehwɛmufo frɛ no yɛn “amemene a ɛto so abien.” So ɛno nyɛ nwonwa? Ɛte saa efisɛ yɛn dwensɔtwaa, fi aduan a yɛmene aduan so kosi akyi berɛmo a yɛtow gu , no, ntini mu nkwammoaa bɛboro ɔpepem 100 a ɛwɔ ntaban mu akata so. Eyi ne nea yɛfrɛ no Enteric Nervous System ( ENS) wɔ aduruyɛ mu.

Te sɛ amemene ne akyi berɛmo a ɛwɔ yɛn tirim no, saa ara na ntini a ɛwɔ yɛn akyi berɛmo mu no nso wɔ ntini mu nkwammoaa (`Neurons`) ne ntini mu nkwaadɔm (` Neurotransmitters` ). Saa ``Neurotransmitters`` yi te sɛ nnuru abɔfo a wɔde nsɛm kɔ yɛn nipadua mu kɔ anim ne akyi. Enti eyi nti na nkitahodi a ɛkɔ so daa, kyerɛ sɛ, nkɔmmɔbɔ, wɔ yɛn amemene ne yɛn akyi berɛmo nhyehyɛe no ntam no. Ɛnyɛ yɛn aduan mu nneɛma nko na saa abusuabɔ yi ka tẽẽ, na mmom yɛn adwene ne sɛnea yesusuw nneɛma ho nso.

Ɔkwan bɛn so na ‘amemene a ɛto so abien’ yi yɛ adwuma?

Saa ntini a ɛwɔ yɛn dwensɔtwaa mu yi na ɛhwɛ yɛn aduan mu nneɛma nyinaa so. Efi aduan a wɔmene, enzyme ahorow a ɛma wɔyam no, ɛpaapae mu nketenkete, mogya a ehia na ama wɔatumi atwe aduannuru akɔ mogya no mu a wɔhwɛ so, ne awiei koraa no, nneɛma fĩ a woyi fi nipadua no mu sɛ nsu a ɛyɛ nwura no, ENS yi na ɛhwɛ biribiara so.

Bere tenten no, nnuruyɛfo susuwii sɛ adwenemyare te sɛ adwenemhaw ne dadwen na ɛde Irritable Bowel Syndrome (IBS) , tebea bi a ɛma yafunu yɛ yaw, ɔfe, akisikuru, ne akisikuru ba. Nokware bi wɔ saa asɛm no mu. Nanso nhwehwɛmu foforo ada no adi sɛ ebetumi nso ayɛ nea ɛne no bɔ abira.

Wɔnam ntini ne hormone ahorow so sesa nsɛm wɔ dwensɔtwaa ne amemene no ntam. Abusuabɔ a emu yɛ den nso da mmoawa a mfaso wɔ so a wɔwɔ yɛn dwensɔtwaa mu (gut microbiome) ne yɛn nipadua mu tumi a ɛko tia nyarewa no ntam. Eyi nyinaa bom ka yɛn adwenemyare nyinaa. Mprempren wɔahu sɛ ɔhaw ahorow a ɛwɔ eyi mu no betumi ayɛ nea ɛfa nyarewa te sɛ `(Parkinson's)` ne `(Alzheimer's)` ho akodu baabi.

Yafunu mu haw ahorow esiane adwennwen nti

Sɛ wote ehu nka, wo ho yeraw wo, anaa wo ho yeraw wo a, wo nipadua no ma hormone ne nnuru fi mu. Eyinom ka yɛn aduan mu nhyehyɛe no tẽẽ. Eyi betumi asɛe mmoawa pa a wɔte yɛn dwensɔtwaa mu no na aboa yɛn ma yɛawe aduan. Ebetumi nso atew nnuru a ɛko tia nyarewa a nipadua no yɛ so. Saa nnuru a ɛnkari pɛ yi betumi ama yafunu mu sɛnkyerɛnne ahorow aba.

Enti yɛbɛyɛ dɛn akura awotwaa mu akwahosan pa mu?

Nneɛma nketenkete kakraa bi wɔ hɔ a wubetumi ayɛ de adi ɔhaw ahorow yi so na wo dwensɔtwaa ne w’adwene mu akwahosan atu mpɔn.

1. Ma aduan no nwe yiye

Sɛ wudi aduan bi wie a, ɛho hia yiye sɛ wo nipadua no yɛ nea ɛyɛ ahomegye na ɛyɛ komm na ama ayam no yiye. Eyi ne bere a wɔyɛ yafunu mu nsu a ehia na ama wɔatumi ayɛ aduan no yiye. Saa nsu yi boa nipadua no ma ɛtwe vitamin, mineral, ne aduannuru a ɛwɔ aduan a yedi mu no.

2. Hwɛ yiye wɔ nea wudi ne nea wonom ho.

Asɛm bi wɔ hɔ a wɔka sɛ ‘Wo ne nea wudi’ . Ɛyɛ nokware. Di nnuan a ahoɔden wom na ahoɔden wom pii sɛnea wubetumi. Twe wo ho fi nnuan a ɛho nhia, kyerɛ sɛ, aburow a wɔayam , a srade ne nnuhwam wom no ho. Sɛ ɔkɔm de wo bere a worekɔ baabiara a, fa biribi te sɛ nnuaba anaa granola bar si hɔ bɛn wo. Afei nso, sɛ woredidi a, bɔ mmɔden sɛ wobɛma w’ani agye w’aduan ho na nhwɛ TV anaa womfa wo fon nni dwuma.

3. Mma wo werɛ mmfi sɛ wobɛteɛteɛ w’apɔw mu.

Ɛtɔ mmere bi a, apɔw-mu-teɛteɛ da biara da betumi ayɛ den. Nanso fa yɛ wo su sɛ wobɛyɛ biribi a ɛnyɛ den te sɛ nantew anaa mmirikatu anyɛ yiye koraa no simma 30 da biara. Ɛnyɛ sɛ apɔw-mu-teɛteɛ ma w’adwennwen so tew nko, na mmom ɛma wo nipadua ne w’adwene nyinaa yiyedi nso tu mpɔn.

4. Nom nsu pii.

Fa yɛ wo botae sɛ anyɛ yiye koraa no wobɛnom nsu nkuruwa 6-8 da biara. Eyi bɛboa wo aduan a wobɛyam no na mfaso wɔ so kɛse nso ma w’akwahosan nyinaa.

5. Srɛ mmoa sɛ ɛho hia a.

Sɛ w’ankasa worehyia ɔhaw sɛ wubedi w’adwennwen ne dadwen ho dwuma a, ntwentwɛn wo nan ase sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn akɔhwehwɛ afotu . Ebia wubehia afotu. Ɛnyɛ biribiara a ɛsɛ sɛ yɛfɛre.

Nnuan a eye ma akyi berɛmo ne adwenemyare

Nnuan bi a ɛboa ma wo dwensɔtwaa akwahosan kɔ so na ɛho wɔ mfaso nso ma w’adwene mu akwahosan nso wɔ ase ha.