Mprempren, ɛkame ayɛ sɛ ofie biara a yenim no wɔ obi a ɔwɔ asikreyare. Ebia worebisa wo ho sɛ, "Dɛn nti na nnipa pii renya asikreyare wɔ yɛn man yi mu?" Eyi nyɛ yare bi kɛkɛ, na mmom ɛyɛ tebea a emu yɛ den a ɛne yɛn asetra kwan, aduan, suban, ne yɛn awosu mpo wɔ abusuabɔ. Enti ɛnnɛ, tiawa koraa, te sɛ nea wo ne w’adamfo bi bɛkasa no, momma yɛnka nneɛma atitiriw a ɛde Asikreyare a Ɛto so Abien ba no ho asɛm.
Asɛm a edi kan: awosu mu nkɛntɛnso ne nipadua mu duru
Ɛtɔ da bi a yɛte sɛ "asikreyare tu mmirika wɔ yɛn mmusua mu." Nokware bi wɔ saa asɛm yi mu. Sɛ wo maame, wo papa, anaa wo busuani bi a ɔbɛn wo wɔ asikreyare a, asiane a ɛwɔ wo mu no dɔɔso kakra sen afoforo. Eyi fi yɛn awosu mu nkwaadɔm. Ɛwom sɛ awosu mu abɔde pɔtee biara nni hɔ a ɛde asikreyare ba de, nanso wobetumi de awosu mu nkwaadɔm bi a ɛma obi nya asikreyare fi awo ntoatoaso so kɔ awo ntoatoaso so.
Nanso awosu mu nkwaadɔm nkutoo ntumi mfa eyi mma. Ɔhaw kɛse a ɛwɔ ha ne kɛseyɛ mmoroso , a ɛkyerɛ sɛ nipadua mu duru kɔ soro a ɛho nhia.
Susuw ho saa kwan yi so. Hormone bi a wɔfrɛ no insulin na ɛhwɛ asikre dodow a ɛwɔ yɛn nipadua mu so . Bere a yɛrenyin, titiriw bere a yɛboaboa srade ano wɔ yafunu no mu no, yɛn nipadua mu nkwammoaa no ntumi nyɛ insulin yi ho adwuma kɛse. Sɛ yɛbɛka no tiawa a, ɛte sɛ nea insulin ntumi nyɛ adwuma yiye. Yɛfrɛ tebea yi sɛ insulin a ɛko tia . Eyi ne ade titiriw a ɛde asikreyare a ɛto so abien ba. Enti, sɛ w’abusua wɔ asikreyare a, ɛho hia yiye sɛ wudi wo nipadua mu duru so.
Nnipa pii a wɔwɔ yɛn man yi mu no mu duru boro so esiane wɔn tenten nti. Ɛsɛ sɛ yɛte ase sɛ eyi na ɛma obi nya asikreyare.
Asɛm a ɛto so abien: Sikasɛm ne asetra mu ntease ahorow
Ebia woresusuw ho sɛ, "Ɔkwan bɛn so na sikasɛm mu haw ahorow ka asikreyare?" Nanso abusuabɔ kɛse bi wɔ hɔ.
Sikasɛm mu nhyɛso ne adwennwen
Mprempren, nnipa pii wɔ adwennwen kɛse mu esiane asetra mu ka a ɛkɔ soro nti. Ɛtɔ mmere bi a, dadwen a sikasɛm mu ɔhaw ahorow yi de ba no betumi ama obi anya adwenemhaw mpo. Sɛ obi nya adwenemhaw saa a, ɔtaa nsusuw n’akwahosan ho kɛse.
- Oduruyɛfo a wɔbɛkɔ akɔhwɛ no a wɔbɛtwentwɛn so.
- Ɛyɛ mfomso sɛ wobɛpa wo nnuru a wobɛnom wɔ bere ano.
- Minnwen ho mpo sɛ mɛteɛteɛ m’apɔw mu anaasɛ mɛhyɛ m’aduan so.
Adwene mu akwahosan a enye yɛ akwanside akɛse a ɛmma wontumi nni asikreyare so no mu biako.
Aduan a ahoɔden wom ho ka a ɛkɔ soro
Susuw nsonsonoe a ɛda ɛka a wɔbɔ wɔ aduan a ahoɔden wom te sɛ nhabannuru, nnuaba, ne nhabannuru a wobɛyɛ ho, ne ɛka a wɔbɔ wɔ aduan a wodi ntɛm a efi aguadidan bi a ɛwɔ kwan ho bɛhyɛ wo yafunu ma mu no ho. Mpɛn pii no, ɛnyɛ den na nnipa a wonnya sika pii no betumi atɔ nnuan a ɛnyɛ papa a asikre, ngo, ne esiam pii wom. Eyi nso bue kwan ma asikreyare a wonnim.
Asɛm a ɛto so abiɛsa ne nea ɛho hia sen biara: yɛn amammerɛ mu su ne yɛn asetra kwan
Eyi ne nea enya yɛn so nkɛntɛnso kɛse. Yɛn aduan, yɛn suban, sɛe yɛn akwahosan a yennim.
Adwene a ɛnteɛ bi wɔ nnipa binom mu wɔ yɛn man yi mu sɛ "sɛ́ wobɛyɛ srade kakra na woanya nipadua a ɛyɛ mmerɛw no yɛ akwahosan pa." Sɛ abofra ketewa bi yɛ teateaa a, wɔka sɛ "wɔnnidi sɛnea ɛsɛ," na sɛ wɔyɛ kɛse kakra a, wosusuw sɛ "wɔn akwahosan pa." Nanso nokwasɛm ne sɛ, sɛ obi yɛ kɛse a ɛho nhia no bue kwan ma nyarewa pii, titiriw asikreyare.
Sɛ yɛfa yɛn amammerɛ kwan so aduan a, carbohydrates pii wom, kyerɛ sɛ, starch. Ma yɛnhwɛ nea yɛn mfomso taa yɛ ne sɛnea yebesiesie.
| Yɛn subammɔne a yɛtaa yɛ | Ɔkwan pa a wɔfa so sesa |
|---|---|
| Fa aburow hyɛ wo prɛte no ma: Prɛte no mu nkyem 3/4 yɛ aburow, ne nhabannuru kakra. | Fa aburow to wo prɛte no 1/4 so. Fa nhabannuru ne nhabannuru hyɛ baabi a aka no fã ma, na fa protein te sɛ nam, mpataa, ne nkesua hyɛ 1/4 a aka no ma. |
| Asikre a wɔnom dodo: Sɛ wobɛnom tii/kɔfe nkuruwa pii a asikre wom da biara, na woayɛ wo su sɛ wobɛnom anonne a ɛyɛ dɛ. | Fa wo su sɛ wobɛnom tii a asikre nnim. Sɛ́ anka wobɛnom nsã a ɛyɛ dɛ no, nom nsu, kurumba, belimal, ranawara, ne nea ɛkeka ho Nom nsu pii da mũ no nyinaa. |
| Nnuan a srade ne esiam wom: Nnuan te sɛ rolls, patties, kottu, ne parathas a wubedi daa. | Fa eyinom to adidi bere ne bere mu nkutoo so. Di nnuan a wɔanoa (chickpeas, green beans, sweet potatoes) ne nnuaba sɛ nnuan a wɔde di agoru. |
| Apɔw-mu-teɛteɛ a wonnya:Nnwuma a wɔyɛ bere a wɔte akongua so, wɔnantew kwan tiaa bi mpo, ne apɔw-mu-teɛteɛ a wɔnyɛ. | Yɛ apɔw-mu-teɛteɛ a ɛnyɛ den te sɛ nantew a ɛyɛ ntɛmntɛm anyɛ yiye koraa no simma 30 da biara. Ɛho hia yiye sɛ anyɛ yiye koraa no wobɛyɛ eyi nnafua 5 dapɛn biara. |
Nsɛm a ɛnteɛ ne akwahosan ho nimdeɛ a wonni
Ɔhaw kɛse foforo ne sɛ nkurɔfo taa gye nea wɔte fi afoforo hɔ anaa nsɛm a enni mu wɔ Intanɛt so di sen sɛ wobegye afotu a wɔn duruyɛfo de ama no di. Nnipa binom gyae ayaresa a wɔakyerɛw ama wɔn nonom esiane anansesɛm te sɛ "sɛ wɔnom sɛ tii a ɛyɛ ahabammono bɛsa asikreyare koraa nti." Eyi yɛ asiane kɛse. Wɔ akwahosan ho haw biara mu, titiriw wɔ tebea te sɛ asikreyare mu no, ɛsɛ sɛ wode wo ho to wo duruyɛfo nkutoo so.
Sɛ obi hu asikreyare a, ɛnyɛ nkwa awiei. Ɛyɛ hokwan kɛse ma abusua mũ no nyinaa sɛ wɔbɛdan akɔ asetra a ahoɔden wom mu. Sɛ obiako di n’aduan so, na abusua mũ no nyinaa boa a, eye ma obiara akwahosan.
Nkrasɛm a Wɔde Kɔ Fie
- Asikreyare a ɛto so abien ne yɛn asetra kwan wɔ abusuabɔ kɛse. Ɛwom sɛ awosu mu nkɛntɛnso wɔ hɔ de, nanso sɛ yɛsakra yɛn suban a, ebetumi atew asiane yi so kɛse.
- Di wo nipadua mu duru so . Wo mu duru a ɛfata wo tenten a wobɛkɔ so akura mu no ho hia yiye.
- Hwɛ w'aduan so yiye . Tew aburow, esiam, asikre, ne ngo so na fa aduan a nhabannuru, nhabannuru, nnuaba, ne protein pii wom di dwuma.
- Apɔw-mu-teɛteɛ te sɛ aduru. Yɛ nnam da biara da. Fa nsakrae nketenkete fi ase.
- Susuw w’adwene mu akwahosan nso ho. Hwehwɛ akwan a wobɛfa so ayi adwennwen afi hɔ. Sɛ ɛho hia a, nya afotu.
- Nea ɛho hia sen biara no, di wo duruyɛfo afotu akyi bere nyinaa . Mfa w’akwahosan nto asiane mu denam wo ho a wode bɛto nsɛm a wɔate anaa nsɛm a wontumi nnye ho adanse so.
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