So woate nka pɛn sɛ wubetumi adi biribi a ɛyɛ dɛ anaa srade da bi a wunnya nna a ɛdɔɔso? Bere koro no ara mu no, so wote nka sɛ woabrɛ paa da mũ nyinaa na wonte nka sɛ wobɛyɛ biribiara? Eyi nyɛ wo nkutoo de. Abusuabɔ kɛse da nna a wonnya ne mu duru a ɛkɔ soro ntam sen sɛnea ebia wubesusuw. Ɛnnɛ, momma yɛnka sɛnea eyi ba no ho asɛm.
Sɛnea w’amemene a ɛda hɔ no daadaa wo
Sɛ wunnya nna a ɛdɔɔso a, ɛka w’amemene no tẽẽ. Sɛ yɛbɛka no tiawa a, amemene a entumi nna te sɛ obi a wabow nsa. Ma yɛnhwɛ nea ɛbɛba.
Yɛwɔ yɛn amemene no fã bi a wɔfrɛ no ``Frontal Lobe''. Ɛha na yɛyɛ nneɛma a ɛho hia te sɛ gyinaesi pa ne yɛn nkate horow a yebedi so . Sɛ yɛantumi nna sɛnea ɛsɛ a, dwumadi a ɛwɔ amemene no fã yi mu yɛ kusuu, te sɛ nea yɛrema akanea no ayɛ kusuu. Enti tumi a wutumi si gyinae pa no so tew.
Fa no sɛ, da bi a woada yiye no, wubetumi asiw wo ho kwan sɛ wubedi keeki bi na woaka sɛ, "Ɛdɔɔso." Nanso da a woada sɛnea ɛsɛ no, ɛyɛ den ma w'amemene sɛ ɛbɛka sɛ "dabi." Mmom no, w’amemene no akatua mmeae no hyɛn mu na wofi ase hwehwɛ biribi a ɛma wote nka sɛ ɛyɛ dɛ. Enti wode wo nsa ka saa keeki a ɛto so abien no, anaa saa nhoma mmobɔwee a srade wom no, a wunhu mpo.
Nhwehwɛmu ada eyi adi. Nhwehwɛmu bi daa no adi sɛ nnipa a wɔnna nna pii no taa di nnɔkɔnnɔkɔwade anadwo dasum. Wohui nso sɛ ɛda adi sɛ wɔpaw nnuan a carbohydrates pii wom. Nhwehwɛmu foforo kyerɛe sɛ nnipa a wɔnna sɛnea ɛsɛ no taa paw nnuan a srade pii wom sen nnipa a anyɛ yiye koraa no wɔda nnɔnhwerew 8 no mmɔho abien.
Sɛ yɛbɛka no tiawa a, sɛ woanna sɛnea ɛsɛ a, w’amemene kɔn dɔ nnuan a ɛnyɛ dɛ na ɛhwere tumi a ɛde bɛka sɛ ‘dabi’.
Dae yɛ nipadua no mu nneɛma a ɛsakra.
Dae te sɛ aduan ma amemene no. Sɛ wɔkyekyem pɛpɛɛpɛ a, ɔpanyin hia nnɔnhwerew 7 kosi 9 da anadwo biara . Sɛ woda kakraa bi a, wo nipadua no bɛyɛ ho biribi denam wo mu duru a wobɛma ayɛ kɛse no so. Sɛnea ɛyɛ adwuma ni.
Adwennwen hormone a ɛkɔ soro
Sɛ woanna sɛnea ɛsɛ a, wo nipadua no fi ase yɛ adwennwen hormone cortisol pii. Saa hormone yi de sɛnkyerɛnne bi kɔ wo nipadua mu sɛ, "Ɛsɛ sɛ woda mprempren, enti sie ahoɔden so." Ɛno kyerɛ sɛ wo nipadua no gyae srade a ɛhyew na efi ase sie .
Wɔ nhwehwɛmu bi mu no, nnipa kuw bi a wodii calories dodow koro no ara na wɔmaa wɔn nna so tew adapɛn abien no hweree wɔn nipadua mu srade 55%. Ná ɔkɔm de wɔn mpɛn pii nso, na wɔnte nka sɛ wɔmene wɔn bere a wɔadi awie no, na na wɔn ahoɔden so tew kɛse.
Dɛn na ɛto insulin?
Sɛnea nhwehwɛmufo a wɔwɔ Chicago Sukuupɔn mu kyerɛ no, nna a wonnya betumi ama wo nipadua no “ayɛ basaa.” Bere a wo nipadua no nna nnanan pɛ akyi no, entumi mfa hormone bi a wɔfrɛ no insulin nni dwuma yiye . Insulin yɛ hormone a ɛho hia na ama asikre ne starch a ɛwɔ aduan a yedi mu no adan ahoɔden.
Sɛnea nhwehwɛmufo kyerɛ no, sɛ nna nnɔɔso a, nipadua no insulin ho nkate so tew bɛboro 30%.
Dɛn nti na eyi nye? Sɛ wo nipadua no ntumi nyɛ insulin ho adwuma yiye a, entumi nni srade dodow a ɛwɔ wo mogya mu no so yiye. Ne saa nti, saa srade no fi ase boaboa ano wɔ wo nipadua mu sen sɛ ɛbɛhyew.
Ɛno kyerɛ sɛ sɛ́ anka wobɛtew wo mu duru so esiane sɛ woada nti no, nna a wonnya no sɛe wo nipadua mu nneɛma a ɛsakra no ankasa na ɛboa ma wo mu duru yɛ kɛse .
Afotu kakraa bi a ɛnyɛ den a ɛbɛma woada yiye
Esiane sɛ nnɛyi asetra a adagyew nnim nti, sɛ yɛbɛda bere ano a, ebetumi ayɛ asɛnnennen. Kɔmputa, TV, ne telefon rebɔ mmɔden sɛ ɛbɛma yɛada kosi anadwo dasum. Nanso sɛ wudi saa suban a ɛnyɛ den yi akyi a, wubetumi ahu nsonsonoe kɛse.
Hwɛ pon a ɛwɔ aseɛ ha no na woahu saa afotuo yi ne nea enti a ɛho hia.
| Nea ɛsɛ sɛ woyɛ (afotu) . | Dɛn nti na ɛho hia? |
|---|---|
| Twe wo ho fi screens ho: Anyɛ yiye koraa no, gyae TV, kɔmputa, ne telefon a wode bedi dwuma dɔnhwerew biako ansa na woada. | Hann bruu a efi screens mu ba no siw melatonin, hormone bi a ɛboa wo ma woda no kwan. |
| Fa mpa no sie ma nna: Fa mpa no to nna ne nna mu dwumadi nkutoo so. Nkɔ hɔ nkɔyɛ adwuma anaa nnidi. | W’amemene sua sɛ ebehu sɛ mpa no yɛ baabi a wobɛgye w’ahome. |
| Yɛ nhyehyɛe bi ansa na woada:Yɛ biribi a ɛbɛma w’ahome te sɛ aguare a ɛyɛ hyew, adwennwen, anaa nhoma a wobɛkenkan. Mfa saa bere yi nka nsɛm akɛse ho asɛm. | Eyi de sɛnkyerɛnne bi kɔ wo nipadua ne w'adwene mu sɛ "bere aso sɛ woda." |
| Fa bere bi a woahyɛ no yɛ wo su: Fa yɛ wo su sɛ wobɛsɔre na woada bere koro mu da biara, wɔ dapɛn awiei mpo. | Eyi betumi aboa ma wo nipadua dɔn no akɔ so ayɛ pɛpɛɛpɛ. |
| Hwɛ yiye wɔ nea wudi ne nea wonom ho: Kwati aduan a emu yɛ duru ne nsa a wobɛnom anadwo. Gyae kɔfe, tii, chocolate, ne cola nom wɔ 2 p.m. | Aduan a emu yɛ duru betumi ama obi anya komayare. Caffeine tumi tra nipadua no mu nnɔnhwerew 5-6, na ebetumi asɛe nna. |
| Ma dan no mu sum: Da baabi a ɛhɔ yɛ sum na ɛhɔ yɛ dinn. | Esum fi awosu mu na ɛma hormone a ɛma obi da a wɔfrɛ no melatonin no ba, na hann gyae ne yɛ. |
Ebia ebegye bere kakra ansa na yɛatumi de saa nneɛma yi ayɛ ne su. Nanso mma wo werɛ mmfi sɛ nna ho hia ma w’akwahosan ne wo mu duru a wobɛhwɛ so te sɛ aduan ne apɔw-mu-teɛteɛ. Sɛ wokɔ so nya nna mu haw ɛmfa ho sɛ wudi afotu yi akyi a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛka ho asɛm. Ebia aduruyɛ mu ntease foforo bi wɔ hɔ a enti ɛte saa.
Nkrasɛm a Wɔde Kɔ Fie
- Dae a wonnya no ma w’amemene no ntumi nsi gyinae, na ɛno betumi ama woapaw nnuan a ɛmfata.
- Sɛ obi nna sɛnea ɛsɛ a, ɛma nipadua no mu adwennwen hormone cortisol , a ɛma srade a ɛkora so no yɛ kɛse no yɛ kɛse.
- Nna a wontumi nna betumi ama obi mu duru ayɛ kɛse efisɛ esiw insulin hormone no dwumadi kwan .
- Anyɛ yiye koraa no, ɔpanyin hia nnɔnhwerew 7-9 nna pa da biara.
- Suban a ɛnyɛ den te sɛ wo fon/TV a wubedum dɔnhwerew biako ansa na woada, da a wobɛda ne bere a wɔahyɛ a wobɛsɔre no betumi ama wo nna atu mpɔn.
- Dae ho hia ade a ɛma obi mu duru yɛ kɛse te sɛ aduan ne apɔw-mu-teɛteɛ.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho