Wususuw sɛ wobɔ bra pa? Mfomso nketenkete bi akyi no, yɛn mu dodow no ara susuw sɛ yedidi yiye na yɛteɛteɛ yɛn apɔw mu bere a yɛanya bere, enti yɛwɔ apɔwmuden. Nanso so ɛno nkutoo na ehia ankasa na wɔaka sɛ ‘ɛwɔ apɔwmuden’? Nea ɛyɛ nwonwa no, nhwehwɛmu kɛse bi a wɔyɛe nnansa yi daa no adi sɛ mpanyimfo ɔha biara mu kakraa bi pɛ, bɛyɛ 100 biara mu 3, na wodi ahwehwɛde atitiriw a ɛbɛma wɔanya apɔwmuden asetra ho dwuma.
Enti, momma yɛnhwɛ nneɛma atitiriw anan yi a ɛho hia na ama obi anya apɔwmuden. Wubetumi de nneɛma kakraa yi asusuw wo ho.
Adum 4 a ɛma obi nya apɔwmuden
Sɛnea nhwehwɛmufo kyerɛ no, nneɛma anan yi ho hia na ama wɔahu sɛ obi wɔ apɔwmuden anaa. Momma yɛnhwɛ wɔn wɔ pon bi so.
| Nea ɛwɔ asɛm no mu | Susuw ho hwɛ sɛ ɛfa wo ho anaa. |
|---|---|
| 1. Kwati sigaretnom | So wonom sigaret? Sɛ sigaretnom nyɛɛ wo su da a, ɛno yɛ ade kɛse a woatumi ayɛ. Sɛ woyɛ obi a ɔnom sigaret a, so worebɔ mmɔden sɛ wubegyae? |
| 2. Mu duru a ɛfata a wobɛkɔ so akura mu | So wutumi kura wo BMI (Body Mass Index) mu wɔ mfe 18-25 ntam? Anaasɛ worebɔ mmɔden sɛ wubedu saa mu duru no ho? |
| 3. Nnuaba ne nhabannuru a ɛdɔɔso | Anyɛ yiye koraa no, wudi nnuaba ne nhabannuru 5 da biara? (Sɛ nhwɛso no, aduan biako yɛ banana a ne kɛse yɛ mfinimfini, apɔw-mu-teɛteɛ, anaa nhabannuru a wɔanoa kuruwa fã). |
| 4. Yɛ apɔw-mu-teɛteɛ daa | Anyɛ yiye koraa no, woteɛteɛ w’apɔw mu simma 30 da biara, nnafua 5 dapɛn biara? (e.g. nantew a ɛyɛ ntɛmntɛm, mmirikatu, sakre so tra). |
Dɛn na wususuw wɔ nneɛma anan yi ho? Wɔn mu baahe na woyɛ ankasa? Ɛho nhia sɛ yɛbɛka sɛ ɛnyɛ wo nko na sigaretnom nye, na mmom wɔn a wɔatwa wo ho ahyia nso. Mmɔden a wobɛbɔ sɛ wubeyi su no afi hɔ no ne mmoa kɛse a wubetumi ayɛ ama wo ho. Nneɛma abiɛsa a aka, a ɛne mu duru a ɛfata, aduan pa, ne apɔw-mu-teɛteɛ, ne asetra a ahoɔden wom nnyinaso. Sɛ w’adwene mu yɛ wo naa wɔ eyi ho anaasɛ wopɛ sɛ wuhu mu duru ne aduan a ɛfata wo ho asɛm a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa .
Eyi nnɔɔso! Nneɛma pii wɔ hɔ...
Okay, yɛaka saa nneɛma atitiriw anan no ho asɛm. Nanso nneɛma afoforo wɔ hɔ a ɛkɔ asetra a ahoɔden wom na anigye wom mu ankasa. Eyinom nyɛ mmara kɛkɛ, ɛyɛ suban pa a yebetumi de ahyɛ yɛn asetra mu. Ma yɛnhwɛ nea wɔyɛ.
| Suban pa | Dɛn nti na ɛno ho hia? |
|---|---|
| Nsõ a wɔhohoro da biara da | Eyi ho hia na ama sẽ ne anom ayɛ yiye na abɔ ho ban afi nyarewa ho. |
| Da yiye anadwo. | Obi a ɔda yiye betumi agyina adwennwen ano yiye. Afei nso, sɛ yɛantumi nna sɛnea ɛsɛ a, yɛn ɔkɔm hormone ahorow no ntumi nkari pɛ, na ɛma yedidi boro so. |
| Yɛne abusuafo a wɔbom didi | Eyi yɛ bere a awofo yɛ nhwɛso pa, de nnuan a ahoɔden wom yɛ wɔn su, na wɔbɔ nkɔmmɔ pa. Abusuafo ne nnamfo a wɔbɛn wɔn ho no yɛ asetra a ahoɔden wom fã a tumi wom. |
| Serew, nya anigye. | Sere denneennen mpɛn pii da biara. Hwɛ anaa kenkan asɛm bi a ɛyɛ serew. Ɛbɛma w’adwene mu ayɛ hare na ama woanya ahoɔden de ahyia ɔhaw ahorow. |
| Dwinnwen ho, ma w’adwene dwo. | Fa simma 10-20 da biara yɛ biribi a ɛbɛma w’adwene adwo. Adwendwene, nyamesom mu nneyɛe, anaa kommyɛ ara kwa betumi aboa ma w’adwene adwo na woadi wo mogya so. |
| Nantew sɛnea wubetumi biara. | Sɛ wunnya bere mfa teɛteɛ w’apɔw mu a, nantew sɛnea wubetumi biara da mũ no nyinaa. Nantew kɔ sotɔɔ no mu, kɔ bɔs gyinabea hɔ. Eyi hyew calories, ɛtew adwennwen so, na ɛma ahotoso a ɔwɔ wɔ ne ho no yɛ kɛse. |
| Ma w’akyi nyɛ tẽẽ. | Fa no sɛ, sɛ woma w’akyi teɛ na wo yafunu mu ntini yɛ den a, wobɛyɛ teateaa asen sɛnea wote mprempren. Susuw "straight, tight" bere biara a wobɛnantew no ho. |
| Sɔ biribi te sɛ yoga hwɛ. | Yoga ma nipadua no nya ahoɔden, ɛyɛ mmerɛw, na ɛkari pɛ, na ɛho hia titiriw bere a yɛrenyin no. |
| Di nnuan a protein wom. | Protein yɛ aduannuru a ɛho hia. Esiane sɛ ɛtra yafunu no mu kyɛ nti, sɛ wɔde nnuan a ahoɔdennuru wom di a, ɛboa ma wote nka sɛ wo ho ayɛ wo ma wɔ calorie kakraa bi a wunni mu. Fa nnuan te sɛ nnuaba, nufusu a srade nnim, bankye, nam, ne mpataa ka w’aduan ho. |
| Dwen nneɛma pa ho. | Hwɛ biribiara sɛ "ahwehwɛ no fã ayɛ ma." Gye wo ho di. Susuw ho sɛ "Metumi, metumi..." na fi ase yɛ adwuma. |
Wo na wusi biribiara ho gyinae.
Ebia suban pa a woabobɔ din no bɛyɛ soronko wɔ me de no ho. Mfomso biara nni ho. Nea ɛho hia ne sɛ wobɛkae sɛ wo na wubetumi ama nsakrae aba w’akwahosan ne wo yiyedi mu .
Di w’asetra so. Susuw nsakrae nketenkete a ebetumi ama w’asetra kwan ayɛ nea ahoɔden wom ho. Mmɔ mmɔden sɛ wobɛyɛ nneɛma akɛse prɛko pɛ. Fi ase ketewaa bi.
Sɛ nhwɛso no, efi ɔkyena no, fi ase nantew ntɛmntɛm simma 10 da biara. Ma nnuaba dodow a wudi da biara no nkɔ soro biako. Fa wo fon to baabi dɔnhwerew fã ansa na woada anadwo. Nsakrae nketenkete te sɛ eyinom ne nea ɛde nneɛma akɛse ba bere a bere kɔ so no.
Nkrasɛm a Wɔde Kɔ Fie
- Asetra a ahoɔden wom nnyinaso ne sɛ wobɛkwati sigaretnom, wobɛkɔ so akura mu duru a ɛfata mu, wubedi aduan a ahoɔden wom, na woateɛteɛ w’apɔw mu daa.
- Mfitiasesɛm yi akyi no, ɛho hia paa nso sɛ yenya nna a ɛfata, adwene mu yiyedi, abusuabɔ pa a yɛne abusuafo ne nnamfo benya, ne adwempa.
- Wo na wodi w’akwahosan so. Sɛ́ anka wobɛbɔ mmɔden sɛ wobɛyɛ nsakrae akɛse prɛko pɛ no, fi ase de suban nketenkete a ɛnyɛ den a wubetumi de ahyɛ wo da biara da asetra mu.
- Sɛ wowɔ nsɛm bi a ɛhaw wo anaa nsɛmmisa bi fa wo mu duru, aduan, anaa apɔw-mu-teɛteɛ ho a, wo ne w’abusua oduruyɛfo (GP) nkasa.
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