So abusuabɔ bi da wo nna ne asikre dodow a ɛwɔ wo mogya mu no ntam?

Sɛ yɛbɛtra ase a ahoɔden wom a, yɛn nyinaa susuw nneɛma abiɛsa ho pii, ɛnte saa? Wɔredidi yiye, wɔreyɛ apɔw-mu-teɛteɛ, na wɔada yiye. Nanso mpɛn pii no, ɛwom sɛ yɛka aduan ne apɔw-mu-teɛteɛ ho asɛm de, nanso yennwen nna ho pii. Yesusuw ho sɛ biribi a yɛyɛ wɔ da no awiei. Nanso so wunim sɛ wo nna no ka w’akwahosan nyinaa, titiriw asikre dodow a ɛwɔ wo mogya mu? Momma yɛnka eyi ho asɛm nnɛ.

Dɛn nti na nna ho hia saa?

Sɛ yɛbɛka no tiawa a, ɔkwan a wofa so da no ka asiane a ɛwɔ hɔ sɛ wubenya nyarewa no tẽẽ. Susuw ho hwɛ, nna ho haw betumi de nyarewa a emu yɛ den pii aba, te sɛ kɛseyɛ mmoroso, koma ne ntini mu yare, ne titiriw no asikreyare.

Yenim sɛnea adidi a enye ne apɔw-mu-teɛteɛ a wɔnyɛ no betumi de nyarewa aba. Nanso nnipa pii da so ara nnim nkɛntɛnso a nna nya wɔ yɛn akwahosan so. Ɛyɛ bere a yɛada na yɛn nipadua no siesie ne ho, ɛkari pɛ wɔ hormone ahorow mu, na eyi awuduru a aboaboa ano da mũ no nyinaa fi hɔ. Enti sɛ wɔsɛe adeyɛ yi a, nipadua no nyinaa fi ase yɛ adwuma yiye.

Abusuabɔ bɛn na ɛda asikre a ɛwɔ mogya mu ne nna ntam?

Saa abusuabɔ yi yɛ nwonwa yiye. Ma yɛnhwɛ sɛnea eyi kɔ so.

Yɛn nipadua no abɔde mu dɔn

Yɛn nipadua yɛ adwuma te sɛ dɔn a ɛyɛ nwonwa. Wɔ nnuruyɛ mu no, yɛfrɛ eyi sɛ circadian rhythm . Sɛnea dɔn yi kyerɛ no, sɛ yɛda anaasɛ yɛndae no, asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro kakra anadwo. Eyi yɛ ade a ɛfata koraa. Wɔ obi a ɔwɔ apɔwmuden fam no, eyi mfa ɔhaw biara mma. Efisɛ yɛn nipadua nim sɛnea ebedi so.

Ɛhe na ɔhaw no fi ase?

Nanso ɔhaw no fi ase bere a yɛanda yiye no. Sɛ woanna sɛnea ɛsɛ, a ɛkyerɛ sɛ anyɛ yiye koraa no wunnya nnɔnhwerew 7-8 nna a wontwaa mu da biara a, nsakrae akɛse bi fi ase ba wo nipadua mu.

Ade titiriw ne sɛ, sɛ yentumi nna a, hormone insulin a ɛwɔ yɛn nipadua mu no ntumi nyɛ adwuma yiye. Insulin ne nea ɛboa asikre (glucose) a ɛwɔ yɛn mogya mu no ma ɛkɔ nkwammoaa no mu na ɛma ahoɔden. Ɛte sɛ safe. Enti sɛ yennya nna a, saa safe yi ntumi mmue ɔpon no. Yɛfrɛ eyi insulin a ɛko tia .

Enti dɛn na ɛba bere a insulin ntumi nyɛ adwuma yiye no? Asikre a ɛwɔ mogya no mu no ntumi nkɔ nkwammoaa no mu na mmom ɛboaboa ano wɔ mogya no mu. Nea afi mu aba ne sɛ asikre dodow kɔ soro wɔ mogya mu a ɛho nhia. Eyi ne ade titiriw a ɛde Asikreyare a Ɛto so Abien ba .

Bio nso, nhwehwɛmu ada no adi sɛ nnipa a wɔwɔ nna mu haw te sɛ nna mu ahomegye a esiw kwan, a ɛne ahurututu wɔ abusuabɔ no wɔ asiane kɛse mu sɛ wobenya asikreyare a ɛto so abien.

So wɔada eyi adi wɔ nyansahu mu?

Yiw, koraa. Adesua bi a wɔyɛe wɔ asɛmti yi ho no huu biribi a ɛho hia paa. Ɛne sɛ, bere dodow a yɛda ne sɛnea yɛda yiye no nya sɛnea yɛn amemene ne nipadua mu ntini ahorow de glucose a ɛyɛ asikre di dwuma no so nkɛntɛnso kɛse.

Saa nhwehwɛmu yi daa no adi sɛ, sɛ yɛmma yɛn nna pii, kyerɛ sɛ, sɛ yentumi nna sɛnea ɛsɛ a, nsakrae kɛse ba asikre dodow a ɛwɔ mogya mu ne insulin a yɛde fi nipadua mu no mu. Eyi kyerɛ sɛ sɛ yɛsɛe yɛn nna a ɛfata a, ɛsɛe yɛn mogya mu asikre a yedi so koraa.

Enti dɛn na ɛsɛ sɛ meyɛ?

Okay, afei woate sɛnea nna ho hia no ase. Enti yɛbɛyɛ dɛn anya nna pa a ɛtra hɔ daa? Afotu a ɛnyɛ den bi ni:

• Kɔda bere a woyɛ daa: Fa yɛ wo su sɛ wobɛda na woanyane bere koro mu da biara. Bɔ mmɔden sɛ wobɛbata saa nhyehyɛe yi ho, dapɛn awiei mpo. Eyi bɛboa ma wo nipadua dɔn (circadian rhythm) ayɛ adwuma yiye.
• Yɛ nsakrae wɔ baabi a woda: Ma wo dan mu nyɛ sum, ɛnyɛ komm, na onwini. Nneɛma te sɛ dede ne hann betumi asiw nna kwan.
• Gyae TV ne telefon hwɛ ansa na woada:Hann bruu a efi saa mfiri yi mu no ma w'amemene no kyerɛ sɛ "ɛda so ara yɛ awiabere, da." Eyi ma nna mu ahoɔdennuru (melatonin) a wɔyɛ no so tew. Anyɛ yiye koraa no, gyae eyinom a wode bedi dwuma dɔnhwerew biako ansa na woada.
• Kwati aduan a emu yɛ duru anadwo: Kwati sɛ wubedi nnuan a emu yɛ duru a ɛbɛn ansa na woada. Afei nso, to anonne a caffeine wom te sɛ tii ne kɔfe a wobɛnom wɔ awia nnɔnnan akyi no ano hye.
• Apɔw-mu-teɛteɛ: Sɛ woteɛteɛ w’apɔw mu awia a, ebetumi aboa wo ma woada yiye anadwo. Nanso kwati apɔw-mu-teɛteɛ a emu yɛ den a ɛbɛn sɛ wobɛda, a ɛkyerɛ sɛ wɔ nnɔnhwerew 2-3 ntam.
• Ma w’adwene dwo: Ma w’adwene dwo denam biribi a wobɛyɛ a ɛbɛma w’ahome ansa na woada, te sɛ nhoma a wobɛkenkan, nnwom a wobɛtie, anaa adwennwen so.

So ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?

Sɛ nhwɛso no, sɛ woanya nna ho haw bere tenten a, sɛ wuntumi nna anadwo, sɛ wotaa sɔre, sɛ woda mmoroso awiabere, anaa sɛ obi ka kyerɛ wo sɛ wobɔ wo hwene pii a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu.

Ɛho hia titiriw sɛ wohwɛ wo nna yiye sɛ wowɔ asikreyare dedaw a. Wo nna ho haw ahorow betumi aka asikre a ɛwɔ wo mogya mu no tẽẽ, enti ka eyi ho asɛm pefee kyerɛ wo duruyɛfo. Ebia wowɔ nna ho haw bi a wobetumi asa.