So wo ba no reda sɛnea ɛsɛ? (Abofra Da) Momma yɛnka eyi ho asɛm!

Ɛnnɛ yɛrebɛka biribi a ɛho hia paa ma obiara a ɔwɔ yɛn fie, efi mmofra nketewa so kosi mpanyimfo so ho asɛm. Ɛno ne nna. Ebia woresusuw ho sɛ, ‘Ah, da, dɛn ne asɛm kɛse wɔ ho?’ Nanso, wunim, nna pa ho hia na ama yɛn mma anyin wɔ apɔwmuden, asua ade, na wɔanya anigye . Nokwarem no, nna te sɛ aduannuru a ɛho hia ma yɛn mma akwahosan.

Dɛn nti na nna ho hia yɛn mma nkumaa saa?

Susuw ho hwɛ, nna yi nyɛ w’ani a wobɛto mu kɛkɛ. Nneɛma akɛse bi rekɔ so wɔ mu.

1. Sɛnea ɛbɛyɛ a nipadua nyin ne ahoɔden

Yɛn mma nipadua na ɛyɛ ‘ onyin hormone’ a ɛsen biara bere a wɔada no. Saa hormone yi ho hia paa ma mmofra ma wonyin tenten, wɔn ntini mu yɛ den, wonya nkwammoaa foforo, na wɔsa akuru. Enti, wɔyɛ saa adwuma yi yiye bere a wɔda yiye anadwo no.

2. Ma amemene no nkɔso ne adesua

Abofra asetra mu mfe kakraa a edi kan no yɛ bere a n’amemene nyin ntɛmntɛm. Nneɛma foforo a yesua, yehu, na yɛte da mũ no nyinaa no nyinaa yɛ nea wɔde sie amemene no mu, te sɛ nea wɔde nneɛma `kora so` wɔ kɔmputa 'hard drive' , bere a yɛda no. Ɛnyɛ ɛno nko, na mmom nna pa a yɛbɛda no boa ma yɛde yɛn adwene si biribi so, siesie ɔhaw ahorow, na yesusuw nneɛma ho yiye. Eyi nso nya sukuu adwuma a wɔyɛ no yiye so nkɛntɛnso kɛse .

3. Di wo nkate so na kɔ so nya anigye

W’ankasa hwɛ sɛnea wo ba no ani gye, ɔyɛ aso, na ɔserew bere a wada yiye anadwo no. Sɛ wɔanna sɛnea ɛsɛ a , wɔn bo befuw, wɔtaa su, na wɔn ho bɛtɔ wɔn . Anadwo nna pa nso boa abofra adwene mu akwahosan kɛse.

4. Bɔ wo ho ban fi nyarewa ho

Yɛn nipadua wɔ biribi a wɔfrɛ no nipadua mu ahoɔden a ɛko tia nyarewa . Eyi ne nea ɛbɔ yɛn ho ban denam mmoawa a wɔde nyarewa ba a wɔko tia so. Saa nhyehyɛe yi mu yɛ den bere a yɛda no. Enti, mmofra a wɔda yiye no ntaa yare, na sɛ wɔyare a, wɔn ho tɔ wɔn ntɛmntɛm.

Nna dodow ahe na mmofra hia sɛnea mfe a wɔadi te?

Afei ma yɛnhwɛ nna dodow a mmofra a wɔadi mfe ahorow hia da biara. Eyi yɛ adwene a ɛyɛ katee kɛkɛ, ebia mmofra binom behia nna kakra anaasɛ kakraa bi asen eyi. Nanso nyansahyɛ ahorow a wɔde ma wɔ ɔkwan a ɛkɔ akyiri so no te sɛ nea edidi so yi:

• Nkokoaa a wɔawo wɔn foforo (asram 0-3): Bɛyɛ nnɔnhwerew 14-17 da biara (eyi nyɛ nna a ɛkɔ so, na mmom nna a ɛkɔ so bere ne bere mu).
• Nkokoaa a wɔadi asram 4-12: Bɛyɛ nnɔnhwerew 12-16 da biara (eyi ka ho ne nna bɛyɛ 2-3 awiabere).
• Mmofra a wɔretu mmirika a wɔadi mfe 1-2: Bɛyɛ nnɔnhwerew 11-14 da biara (wɔda pɛnkoro awiabere).
• Mmofra a wonnya nkɔɔ sukuu a wɔadi mfe 3-5:Bɛyɛ nnɔnhwerew 10-13 da biara (nnipa pii tew nna a wɔda awiabere so anaasɛ wogyae wɔ saa mfe yi mu).
• Mmofra a wɔkɔ sukuu a wɔadi mfe 6-12: Bɛyɛ nnɔnhwerew 9-12 da biara.
• Mmabun (mfe 13-18): Bɛyɛ nnɔnhwerew 8-10 da biara (wɔ saa mfe yi mu no, sukuu adwuma, agumadi, ne fekubɔ taa ma nna so tew, nanso ɛno nyɛ papa).

"Ade a ɛho hia sen biara ne sɛ wobɛhwɛ sɛ wo ba no sɔre a ɔwɔ apɔwmuden na ne ho tɔ no anɔpa, ne sɛ ebia obetumi ayɛ adwuma a ɔmmrɛ awiabere anaa."

Mɛyɛ dɛn ahu sɛ me ba no ntumi nna sɛnea ɛsɛ?

Ɛtɔ mmere bi a, yebetumi asusuw sɛ, ‘Me ba no ada yiye.’ Nanso nsɛnkyerɛnne bi wɔ hɔ a ɛkyerɛ sɛ ontumi nna sɛnea ɛsɛ. Hwɛ sɛ wo ba no nso wɔ eyinom anaa:

• Ɛyɛ den yiye sɛ mɛsɔre anɔpa, na sɛ mesɔre mpo a, meda so ara te nka sɛ meda na mayɛ ɔkwasea .
• Bere nyinaa mete nka sɛ mabrɛ na minni nkwa awiabere.
• Ɛyɛ den sɛ wode w'adwene besi sukuu adwuma ne agodie so, na akyerɛkyerɛfo ka sɛ, "Abofra no ada wɔ adesua mu."
• Me bo fuw ntɛmntɛm sen kan no, mete dadwen nka, misu a ntease biara nnim , na me bo fuw wɔ nneɛma nketenkete ho.
• Mmofra binom yɛ nnam dodo kɛse bere a wontumi nna sɛnea ɛsɛ, wontumi ntra baabi biako, na wɔyɛ basaa kɛse no.
• Sɛ nhwɛso no, awiabere, sɛ mete kar mu anaa merehwɛ TV a, meda ara kwa .
• Metaa nwiinwii wɔ tiyɛ ho , titiriw awiabere.
• Sukuu adwuma so retew , abasobɔde so retew.
• Nneɛma a werɛ fi dɔɔso dodo .
• Metaa nya nyarewa nketenkete .

Sɛ saa nsɛnkyerɛnne yi mu biako anaa nea ɛboro saa kɔ so a, ebetumi akyerɛ sɛ wo ba no ntumi nna sɛnea ɛsɛ.

Sɛ woantumi nna sɛnea ɛsɛ a, dɛn na ɛba?

Ɛnyɛ sɛ abofra da no nko na sɛ obi nna yiye a, ebetumi aka no, na mmom ebetumi aka wɔn akwahosan a ɛtra hɔ kyɛ nso. Sɛ yɛbɛka no tiawa a:

Nea efi mu ba ntɛm ara:

• Adesua mu nsɛnnennen , nkae a ɛyɛ mmerɛw.
• Gyinaesi bɔne a wosi, abufuw ntɛmntɛm.
• Suban ho haw, atirimɔdensɛm a ɛboro so, asoɔden.
• Asiane a ɛkɔ soro wɔ akwanhyia mu (e.g. asehwe, nsensanee bere a ɔredi agoru).
• Nyarewa te sɛ atiridiinini no trɛw ntɛmntɛm.

Nsunsuanso a ɛtra hɔ kyɛ:

• Asiane a ɛwɔ kɛseyɛ mmoroso mu no kɔ soro efisɛ sɛ yɛanna sɛnea ɛsɛ a, hormone ahorow a ɛhwɛ yɛn akɔnnɔ so (`Ghrelin`, `Leptin`) nso sesa, na ɛma ɔpɛ a yɛwɔ sɛ yebedi nnuan a ɛyɛ dɛ na starch wom no yɛ kɛse.
• Ɛbɛyɛ sɛ daakye wubehyia nyarewa te sɛ Asikreyare a Ɛto so Abien .
• Koma mu yare neAsiane a ɛwɔ tebea horow te sɛ mogya mmoroso mu no betumi ayɛ kɛse.
• Adwene mu akwahosan ho haw ahorow te sɛ adwenemhaw ne dadwen a ɛyɛ mmerɛw kɛse .
• Onyin a ɛyɛ mmerɛw, titiriw sɛ wunnya nna pii bere tenten a.

Nneɛma a awofo betumi ayɛ de aboa wɔn ba ma wada yiye

Okay, enti yɛbɛyɛ dɛn aboa yɛn mma ma wɔanya nna a ɛsom bo yi? Mma ɛnhaw wo, nneɛma nketenkete bi wɔ hɔ a yebetumi ayɛ da biara da. Yɛfrɛ eyi ‘dae mu ahotew’ .

• Fa bere a wode bɛda ne bere a wobɛsɔre a ɛkɔ so daa si hɔ:
• Bɔ mmɔden sɛ wode wo ba bɛda bere koro mu da biara na woanyane no bere koro mu anɔpa. Mma nsakra saa bere yi pii (nsonsonoe a ɛboro dɔnhwerew biako) mma sukuu nna ne nnapɔnna . Eyi bɛboa ma wo ba no abɔde mu dɔn no ayɛ adwuma yiye.
• Yɛ nhyehyɛe a ɛbɛma woagye w’ahome ansa na woada. Eyi betumi agye bɛyɛ simma 20-30. Sɛ nhwɛso no, wo nipadua a wobɛhohoro (ɛbɛyɛ papa sɛ wode nsu a ɛyɛ hyew), wo sẽ a wobɛhohoro, wosiesie wo ho wɔ mpa mu, nhoma a wobɛkenkan (ne wo ba), dwom a ɛyɛ brɛoo a wobɛtie, anaa nneɛma pa a esisii awiabere ho asɛm a wobɛka.
• Nneɛma a Ɛwɔ Daa a Ɛyɛ Ahotɔ:
• Ɛsɛ sɛ mpa no yɛ sum, ɛhɔ yɛ dinn, na ɛhɔ yɛ nwini yiye (nanso ɛnsɛ sɛ awɔw wom). Sɛ ɛho hia a, wubetumi de ntama a ɛyɛ den adi dwuma.
• Ɛsɛ sɛ mpa, mattress, ne pillow no yɛ nea ɛyɛ fɛ. Mma wo ba mpa nyɛ baabi a wobɛdi agorɔ anaa wobɛtwe n’aso. Ma wo ba nte ase sɛ mpa no yɛ nea wɔde da nkutoo .
• To Screen Bere ano hye:
• Anyɛ yiye koraa no, gyae TV, kɔmputa, tablɛt, ne telefon a wode bedi dwuma dɔnhwerew biako ansa na woada. Hann bruu a efi saa mfiri yi mu no siw melatonin, hormone bi a ɛboa yɛn ma yɛda no ano. Ɛyɛ papa sɛ wobɛma ɛlɛtrɔnik mfiri yi akɔ mpa mu.
• Hwɛ yiye wɔ aduan ne anonne ho:
• Kwati sɛ wobɛma wo kraman no nnuan a emu yɛ duru, nnɔkɔnnɔkɔwade, chocolate, cola anonne, kɔfe, ne tii a caffeine wom bere a ɛbɛn sɛ wobɛda. Caffeine yɛ ade a ɛkanyan obi na ebetumi ama nna akyɛ.
• Mma wo ba no nkɔda a ɔkɔm de no, nanso ɛnyɛ adwene pa nso sɛ wobɛma wakɔda ma wayɛ ma. Sɛ ɛho hia a, wubetumi ama wɔn biribi a emu yɛ hare, te sɛ nufusu kuruwa, bɛyɛ dɔnhwerew biako ansa na wɔada.
• Ma wɔndi agoru na wɔnteɛteɛ wɔn apɔw mu yiye awiabere:
• Sɛ wudi agoru denneennen awia na wode wo ho hyɛ abɔnten dwumadi ahorow mu a, ɛbɛboa wo ma woada yiye anadwo. Nanso kwati dwumadi ahorow a ɛyɛ den anaa ɛyɛ den nnɔnhwerew 2-3 ansa na woada. Dwumadi ahorow a ɛyɛ komm ye sen biara saa bere no.
• Daa a wɔda:
• Mmofra nkumaa hia sɛ wɔda awiabere. Nanso ɛno neSɛ woda hɔ anwummere a, ebetumi aka wo nna anadwo. Sɛ wowɔ abofra a onnya nkɔɔ sukuu a, bɔ mmɔden sɛ wobɛda ntɛm awiabere (e.g. ansa na 1 p.m. adu). Mpɛn pii no, mmofra a wɔadu sukuu mfe so no nhia sɛ wɔda.

So yɛbɛdi agorɔ kakra?

Kae sɛ, yɛadi kan aka sɛ sɛ wɔkyekyem pɛpɛɛpɛ a, abofra a wadi mfe 6-12 hia nnɔnhwerew 9-12 da. Fa no sɛ, ɔkraman kɛse da bɛyɛ nnɔnhwerew 12-16 da biara. Afei sɛ wɔkyekyem pɛpɛɛpɛ a , ɔkraman da nnɔnhwerew 10-14. Mmoa binom, sɛ nhwɛso no , ɔkraman , tumi da nnɔnhwerew 20 da biara! Enti, seesei woate aseɛ sɛ, sɛ yɛn mma nkumaa amemene ne wɔn nipadua ahoɔden bɛnya nkɔsoɔ a, ɛhia sɛ wɔn nso da yie te sɛ mmoa yi, ɛnte saa? Ɛyɛ yɛn asɛyɛde sɛ yɛbɛboa wɔn ma wɔabɛyɛ ‘nna nsoromma’ , kyerɛ sɛ, nnipa a wonya wɔn nna so mfaso kɛse.

Ɛtɔ mmere bi a, ɛho hia sɛ wokɔ oduruyɛfo nkyɛn?

Mpɛn pii no, nneɛma a yɛaka ho asɛm wɔ atifi hɔ no betumi aboa wo ba no ma wada yiye. Nanso, nsɛm bi wɔ hɔ a ɛsɛ sɛ wohwehwɛ aduruyɛfo afotu. Nhwɛsoɔ:

• Sɛ woayɛ eyinom nyinaa na ɛda so ara yɛ den ma wo ba no sɛ ɔbɛda, anaasɛ sɛ ɔtaa sɔre anadwo (nna pii dapɛn biara, bɛyɛ ɔsram biako).
• Sɛ wo ba no hwene denneennen, ɛte sɛ nea ogyina ne home mu kakra bere a ɔda , anaasɛ ɔyɛ dede a ɛyɛ nwonwa bere a ɔrehome a, eyi betumi ayɛ tebea bi a wɔfrɛ no nna mu ahomegye ho sɛnkyerɛnne .
• Sɛ nna mu nantew, dae bɔne a wɔtaa da, anaa anadwo ehu taa ba na ɛyɛ ɔhaw ma abofra no anaa abusua no a.
• Sɛ yɛreka Restless Legs Syndrome, ɔhaw a ɛyɛ nwonwa a ɛba abofra nan mu bere a wada ho asɛm .
• Sɛ nna a onni no renya abofra no da biara da dwumadi ne sukuu dwumadi so nkɛntɛnso kɛse a .

"Sɛ wowɔ wo ba no ho dadwen bi a, ɛbɛyɛ papa sɛ wobɛkɔ mmofra oduruyɛfo a ɔbɛn wo nkyɛn na wo ne wɔn akasa. Biribiara nni hɔ a ɛsɛ sɛ wohaw wo ho wɔ ho, na mpɛn pii no, ano aduru anaa ayaresa a ɛnyɛ den wɔ hɔ sɛ ɛho hia a."

Momma yɛnkae eyi...

Enti, ɛbɛyɛ papa sɛ wubetumi akae nneɛma kakraa bi a ɛho hia afi nea yɛkaa ho asɛm nnɛ no mu:

• Dae pa ho hia na ama mmofra anyin yiye, asua ade, ahwɛ wɔn nkate so yiye, na wɔanya anigye. Ɛho hia te sɛ aduan ne anonne.
• Ɛsono sɛnea mmofra a wɔadi mfe ahorow hia nna dodow. Hwɛ hu sɛ wo ba no renya nna a ɛfata ma ne mfe.
• Adeyɛ a ɛyɛ komm ansa na woada, mpa a ɛyɛ fɛ, ne twe a wobɛtwe wo ho afi screens ho ansa na woada nyinaa yɛ akwan pa a ɛbɛboa wo ma woada yiye. Ebia ebegye bere kakra ansa na eyinom ayɛ wo su, nanso mma w’abaw.
• Sɛ wowɔ adwenem naayɛ anaa nsɛmmisa bi wɔ wo ba no nna ho a, nsuro da sɛ wo ne oduruyɛfo bɛkasa .
• "Anadwo nna pa yɛ akyɛde a eye sen biara a yebetumi de ama yɛn mma nkumaa. Ɛma wɔn ahoɔden a wɔde bɛtra ase anigye ne apɔwmuden wɔ wɔn asetra nyinaa mu. Enti, momma yɛn nyinaa nyɛ yɛn mma 'da mu akansifo'!"

Mmofra nna, hia a ɛho hia sɛ wɔda, afotu a ɛfa nna pa ho, nna ho haw, mmofra akwahosan, nna mu ahotew, mmofra nna