So ɛtɔ mmere bi a wote ehu ne dadwen nka mpofirim a ntease biara nnim? So wote nka sɛ wo koma rebɔ ntɛmntɛm, wo nsateaa ho fifiri, na wo nipadua wosow? Nneɛma pii betumi ama saa nneɛma yi aba. Nanso sɛ wowɔ asikreyare a, ebia nea ahintaw wɔ saa sɛnkyerɛnne ahorow yi akyi ne asikre dodow a ɛso tew wɔ wo mogya mu, anaasɛ sɛnea nnuruyɛfo frɛ no no, asikre a ɛkɔ fam. Enti dɛn nti na eyi ba? Nea ɛho hia sen saa no, dɛn na yebetumi ayɛ wɔ ho? Momma yɛnka eyi ho asɛm tiawa.
Dɛn nti na mete dadwen nka bere a asikre a ɛwɔ me mogya mu sua no?
Sɛ yɛbɛka no tiawa a, sɛ asikre dodow a ɛwɔ wo mogya mu no so tew wɔ ɔkwan a ɛyɛ hu so a, yɛn nipadua no bɔ mmɔden kɛse sɛ ɛbɛma asan aba sɛnea na ɛte kan no. Nipadua a ehu eyi sɛ biribi a egye ntɛmpɛ no yi nkwaadɔm pii fi mu prɛko pɛ.
Eyinom mu biako a ɛho hia sen biara ne epinephrine a wɔsan frɛ no adrenaline . Eyi ne hormone a esiesie yɛn nipadua ma "ɔko anaa guankɔbea." Saa hormone yi ma yɛn mmerɛbo no yɛ glucose, anaa asikre pii, na ɛde ka mogya no ho.
Saa adrenaline hormone yi na ɛma wo koma bɔ ntɛmntɛm, wo nsateaa ho fifiri, wo nipadua wosow, na ɛma wo ho yeraw wo na wo ho yeraw wo. Eyinom yɛ wo nipadua no kɔkɔbɔ nsɛnkyerɛnne ankasa. Ɛyɛ wo nipadua kwan a ɛfa so ka kyerɛ wo sɛ, "Hey, wo mogya mu asikre sua ankasa, yɛ ho biribi!"
Fa no sɛ, sɛ asikre dodow a ɛba fam yi kɔ so a, nipadua no yɛ nkwaadɔm afoforo. Wɔn mu biako ne cortisol . Wɔsan frɛ no "stress hormone" efisɛ ɛboa ma wodi nneɛma te sɛ yɛn adwene ne ehu so.
Afei hwɛ, ɔfã biako no, adrenaline wɔ hɔ, ɔfã foforo no, cortisol wɔ hɔ. Sɛ saa baanu yi bom a, ɛboro so sɛ ɛde dadwen bɛba. Sɛ yɛbɛka no pɛpɛɛpɛ a, eyi te sɛ dadwen ho aduannoa.
Dɛn nti na asikre dodow a ɛwɔ yɛn mogya mu no so tew mpofirim?
Asikreyare a wɔde sa yare no botae titiriw ne sɛ wɔbɛma asikre dodow a ɛwɔ mogya mu no ayɛ kɛse na wɔatew so. Nanso ɛtɔ mmere bi a, ɛba fam dodo. Nnipa dodow no ara fi ase nya saa sɛnkyerɛnne ahorow yi bere a asikre dodow a ɛwɔ wɔn mogya mu no so tew ba fam sen 70 mg/dL (milligram wɔ deciliter biara mu). Nneɛma pii wɔ hɔ a ebetumi de eyi aba.
Ɛtɔ mmere bi a obi a onni asikreyare mpo tumi nya asikre a ɛba fam wɔ mogya mu. Momma yɛnhwɛ ntease ahorow yi pefee wɔ pon bi so.
| Ntease a ɛma asikreyarefo a wɔwɔ asikreyare no mogya mu asikre sua | Tebea horow a ebia nnipa a wonni asikreyare benya asikre a ɛba fam wɔ mogya mu |
|---|---|
| Asikreyare nnuru (titiriw insulin) dodow a wɔma ɛkɔ soro. | Nsã a wɔnom dodo. |
| Aduan titiriw no a wobɛhuruw. | Oprehyɛn ahorow bi a wɔyɛe de tew mu duru so (oprehyɛn a wɔde ma obi mu duru so tew). |
| Adidi kakraa bi a wubedi sen sɛnea wotaa di. | Nnuan a asikre ne carbohydrates pii wom a wobedi prɛko pɛ (eyi betumi ama asikre dodow a ɛwɔ mogya mu no so atew mpofirim akyiri yi). |
| Apɔw-mu-teɛteɛ a wobɛyɛ sen sɛnea wɔtaa yɛ. | Ayaresa tebea anaa nnuru afoforo bi. |
Dɛn na yebetumi ayɛ de adi tebea yi so?
Sɛ wowɔ asikreyare a, ɔkwan a eye sen biara a wobɛfa so adi wo dadwen so ne sɛ wobɛma asikre dodow a ɛwɔ wo mogya mu no akɔ so ayɛ nea ahobammɔ wom. Ɛnyɛ mmerɛw sɛnea ɛte no, nanso saa afotu yi bɛboa wo ma woayɛ saa pɛpɛɛpɛ.
Hwɛ yiye bere a wode insulin redi dwuma no.
Ade titiriw ne nea ɛtaa ma asikre a ɛwɔ mogya mu no so tew ne insulin a wɔnom pii. Sɛ worenom insulin a, hwɛ hu bere nyinaa sɛ worenom insulin a ɛfata ne dodow a ɛfata . Sɛ wode bɛhyɛ wo honam ani a, hwɛ hu sɛ wode bɛhyɛ wo were no ase pɛɛ. Ɛtɔ mmere bi a, sɛ wode twitwiw ntini bi mu a, insulin no betumi atwe ntɛmntɛm dodo na ahwere ne tumi ntɛmntɛm.
Hwɛ yie wɔ nea wodi ho - Nnuan a glycemic index sua
Nnuan bi ma asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro mpofirim, afei ɛsan kɔ fam bio wɔ nnɔnhwerew kakraa bi mu. Nanso nnuan afoforo boa ma asikre dodow a ɛwɔ yɛn mogya mu no kɔ so yɛ den. Ade biako a wɔde susuw nneɛma ho a ɛboa ma yɛte eyi ase ne Glycemic Index (GI) .
Sɛ yɛbɛka no tiawa a, eyi kyerɛ sɛnea carbohydrates a ɛwɔ aduan bi a yedi mu no dan asikre ntɛmntɛm na ɛde ka mogya no ho. Dodow a GI bo no kɔ soro no, dodow no ara na asikre dodow no kɔ soro ntɛmntɛm.
| Nnuan a Glycemic pii wom | Nnuan a Glycemic Nnɔɔso |
|---|---|
| Asikre a ɛnyɛ den (asikre, ɛwo) . | Akokɔ, mpataa, ne protein afoforo |
| Nsã a ɛyɛ dɛ | Nnuadewa |
| Carbohydrates te sɛ paanoo fitaa, pasta, aburow fitaa, ne ɛmo | Bean te sɛ atoko ne chickpeas |
| Nnuaba bi (akutu, mango) . | Nnuadewa a starch kakraa bi na ɛwom (asparagus, beets, broccoli, tomato) . |
Eyi nkyerɛ sɛ wuntumi nni nnuan a GI pii wom. Nanso sɛ wudi a, di no kakraa bi , a srade a ahoɔden wom, protein, ne fiber kari pɛ. Sɛnea nea wudi no ho hia te sɛ nea wudi ne nea wode di dwuma no ara pɛ .
Yɛ onyansafo bere a woreteɛteɛ w’apɔw mu no.
Apɔw-mu-teɛteɛ yɛ ɔkwan pa a wobɛfa so ama asikre dodow a ɛwɔ wo mogya mu no so atew. Ebetumi nso aboa ma adwennwen ne dadwen so atew. Sɛ yɛteɛteɛ yɛn apɔw mu a, yɛn amemene no ma nnuru a "ɛte nka sɛ ye" te sɛ endorphins fi adi.
Nanso kae sɛ, apɔw-mu-teɛteɛ betumi ama asikre a ɛwɔ wo mogya mu no so atew dodo. Enti ansa na wobɛteɛteɛ w’apɔw mu no, ɛsɛ sɛ wosakra w’aduan ne insulin dodow a wode di dwuma . Sɛnea wobɛyɛ eyi no gyina nneɛma pii so, te sɛ apɔw-mu-teɛteɛ ko a woyɛ ne wo mu duru. Wo ne wo duruyɛfo nka eyi ho asɛm na nya afotu wɔ sɛnea wobɛteɛteɛ w’apɔw mu dwoodwoo ho.
To nsa ano hye.
Asikre dodow a ɛwɔ wo mogya mu no betumi akɔ fam akodu nnɔnhwerew 24 bere a woanom nsa awie no. Sɛ wonom nsa a, to ano hye. Ɛyɛ papa sɛ wobɛnom nsa biako da biara ama mmea na woanom anonne abien da biara ama mmarima. Mma nnom nsa bere a wo yafunu da mpan da.
Na sɛ asetra mu nsakrae nkutoo nnɔɔso nso ɛ?
Sɛ wudidi yiye, wokɔ so yɛ nnam, na wokwati asikre a ɛba fam wɔ wo mogya mu mpo a, ebia wobɛda so ara ate dadwen nka. Sɛ saa a, sɛ wo ne obi te sɛ ɔfotufo bɛkasa a, ebetumi aboa.
Cognitive Behavioral Therapy (CBT) yɛ aduru a wɔada no adi sɛ wɔde sa dadwen. Nea ɛka ho ne sɛ wubehu nsusuwii bɔne a ɛba w’adwenem na woasua akwan foforo a ahoɔden wom a wobɛfa so adi tebea horow a emu yɛ den ho dwuma. Wubetumi nso ne wo duruyɛfo akasa afa eyi ho na woasua pii.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ wote dadwen nka mpofirim, wo koma bɔ ntɛmntɛm, anaasɛ wufi ase fifiri a, ebetumi afi asikre a ɛwɔ wo mogya mu a ɛba fam (hypoglycemia). Sɛ wowɔ asikreyare a, hwɛ asikre dodow a ɛwɔ wo mogya mu.
- Saa dadwen atenka yi fi "ko anaa-guan" hormone ahorow a nipadua no yɛ te sɛ adrenaline ne cortisol.
- Fa insulin a wode bedi dwuma yiye, aduan a ɛkari pɛ a glycemic index a ɛba fam (Low-GI), ne apɔw-mu-teɛteɛ ho nhyehyɛe a nyansa wom di wo mogya mu asikre dodow so.
- To nsa a wonom no ano hye. Mma nnom nsa bere a wo yafunu da mpan da.
- Sɛ dadwen kɔ so ɛmfa ho asetra mu nsakrae a, wo ne wo duruyɛfo nkasa mfa mmoa a wobɛhwehwɛ afi animdefo ho. Ayaresa te sɛ CBT betumi atu mpɔn kɛse.
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