Asikreyare yɛ akwahosan ho haw kɛse ma nnipa pii wɔ yɛn man yi mu nnɛ. Titiriw asikreyare a ɛto so abien a yɛreka ho asɛm no. Enti sɛ wo nso wowɔ saa tebea yi a, ɛsɛ sɛ wowɔ asɛmmisa kɛse bi wɔ w'adwene mu sɛ, "So eyi ntumi nsa?" "So mintumi ntra ase a nnuru nnim?" Eyi yɛ asɛm a ɛyɛ awerɛhow ankasa. Enti momma yɛnka eyi ho asɛm nnɛ tiawa, wɔ ɔkwan a wubetumi ate ase so, na yɛayɛ sɛ w’adamfo.
Dɛn na asikreyare ‘dannan’ kyerɛ ankasa?
Nea edi kan no, momma yɛnte eyi ase. Asikreyare a ɛto so abien yɛ tebea a enni sabea a yɛn nipadua ntumi mfa insulin hormone nni dwuma yiye, anaasɛ ɛnyɛ nea ɛdɔɔso. Ne saa nti, asikre dodow a ɛwɔ mogya mu no kɔ soro bere nyinaa.
Afei momma yɛnkɔ saa asɛmfua "fafiri" no so. Wɔ aduruyɛ mu no, yɛwɔ asɛmfua a ɛyɛ fɛ ma eyi sen " bɔne fafiri," a ɛyɛ bɔne fafiri . Sɛ yɛbɛka no tiawa a, ɛkyerɛ sɛ wɔadi yare no so. Eyi kyerɛ sɛ asikre dodow a ɛwɔ wo mogya mu no asan aba sɛnea obi a onni asikreyare te, a ɛyɛ ade a ɛfata, na wubetumi akura mu a wonnom asikreyare aduru biara.
Fafiri ahorow atitiriw abien na ɛwɔ hɔ:
- Fafiri a Edi Mu: Asikre dodow a ɛwɔ wo mogya mu no so atew akodu sɛnea obi a ɔwɔ apɔwmuden a onni asikreyare te.
- Ɔfã a Ɛma Wogyae: Asikre dodow a ɛwɔ wo mogya mu no so atew akodu dodow a na ɛwɔ hɔ ansa na asikreyare renya no. Eyi nso yɛ nkonimdi kɛse!
Nanso ade a ɛho hia sen biara wɔ ha ne eyi.
Kae sɛ, sɛ wogyae asikreyare a, ɛnkyerɛ sɛ woasa asikreyare koraa. Tebea a ɛde ba a ɛne insulin ho haw no da so ara wɔ nipadua no mu. Enti, sɛ w’asetra kwan sesa bio a, asikre dodow a wowɔ no betumi akɔ soro. Enti, eyi yɛ biribi a ɛsɛ sɛ wɔhwɛ so yiye.
Enti yɛbɛyɛ dɛn akɔ ‘fafiri’ tebea yi mu?
Ɔkwan titiriw a etu mpɔn sen biara a wobɛfa so ayɛ eyi ne sɛ wobɛkɔ so akura mu duru a ɛfata mu . Yiw, wotee me asɛm no yiye. Mu duru a wɔbɛtew so ne ade titiriw a ɛho hia wɔ ha.
Fa no sɛ wo mu duru boro so kakra. Nhwehwɛmu ada no adi sɛ sɛ wo nipadua mu duru so tew 7% kosi 10% a, ebetumi akɔ akyiri wɔ asikreyare a wobɛhyɛ so na woatew asiane a ɛwɔ hɔ sɛ wubenya no so. Bere a ebia eyi bɛyɛ te sɛ ade kɛse no, ɛnyɛ nea ɛrentumi nyɛ yiye sɛ wɔbɔ mmɔden kakra.
Nanso mma wo nkutoo nkɔ akwantu yi mu. Ansa na wobɛyɛ nhyehyɛe sɛ wobɛtew wo mu duru so no, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa. Efisɛ wopɛ sɛ wo mu duru so tew wɔ ɔkwan a ahobammɔ wom a ɛfata w’akwahosan tebea so.
Dɛn ne asetra kwan a ahoɔden wom? Momma yɛnhwɛ!
Sɛ yɛka sɛ "asetra a ahoɔden wom" a, nnipa binom suro. "Oh, ɛsɛ sɛ migyae adidi na menom biribiara?" Ɛnyɛ saa na ɛte. Eyi fa suban pa bi a wode bɛka w’asetra ho. Momma yɛnhwɛ saa suban ahorow yi wɔ pon so? Ɛno yɛ mmerɛw.
| Beaeɛ | Nneɛma a ɛsɛ sɛ woyɛ ne afotu a ɛnyɛ den |
|---|---|
| Aduan a ahoɔden wom | Tew aduan a wɔde ngo, asikre, ne esiam yɛ no so sɛnea wubetumi biara. Fa nnuan a ahoɔdennuru pii wom te sɛ nhabannuru, nhabannuru, nnuaba, aburow a wɔayam, aburow a wɔayam, ne oats ka w’aduan ho. Tew nnuan dodow a wudi wɔ sotɔɔ mu no so na fa yɛ wo su sɛ wubedi nnuan a wɔanoa wɔ fie. |
| Sɛ́ wobɛyɛ nnam (apɔw-mu-teɛteɛ) . | Anyɛ yiye koraa no, teɛteɛ w’apɔw mu simma 30 da biara a ɛma wo ho fifiri. Ɛho nhia sɛ eyi hwehwɛ sɛ wobɛkɔ apɔw-mu-teɛteɛ. Biribiara te sɛ nantew a ɛyɛ ntɛmntɛm, sakre so a wɔtra, gyaade a wɔprapra, anaa asuguare ye. |
| Kwati sɛ wobɛtra ase dinn. | Sɛ woyɛ adwuma wɔ ɔfese nkongua so a, anyɛ yiye koraa no, sɔre pɛnkoro dɔnhwerew fã biara na nantew kakra, trɛw wo nipadua mu. Sɛ wode nkaebɔ bi si wo fon so a, ɛnyɛ hwee. Sɛ wotra ase kyɛ a, ɛnyɛ papa mma wo nipadua koraa. |
| Adwene mu akwahosan a wɔbɛhwɛ so | Asikre dodow a ɛwɔ mogya mu nso betumi asesa bere a adwennwen kɔ soro no. Enti ma w’adwene nyɛ wo dɛ. Bɔ mmɔden sɛ wobɛma w’adwene adwo denam adwennwen, yoga a wobɛtie, dwom a w’ani gye ho a wobɛtie, anaa abɔnten akɔhwɛ nnua no so. |
Eyi nyɛ ‘aduan’ a ɛyɛ katee, ɛyɛ asetra kwan!
Ade a ɛho hia sen biara ne eyi. Eyi nyɛ ‘crash diet’ a woyɛ no nnanson, ɔsram biako. Eyi yɛ suban pa ahorow a wubetumi de ahyɛ w’asetra mu. Nea ɛho hia ne sɛ wubenya aduan pa ne apɔw-mu-teɛteɛ nhyehyɛe a w’ani gye ho, a wubetumi ayɛ, na wubetumi ayɛ. Onipa a oye sen biara ma ɛno ne wo duruyɛfo . Wo ne no nkasa, na sɛ ɛho hia a, wo ne aduan ho ɔbenfo bi hyia, na ɔnyɛ nhyehyɛe bi a ɛbɛyɛ adwuma ama wo.
Saa akwantu yi betumi ayɛ den kakra. Nanso ɛnyɛ wo nko ara. W’abusua, wo nnamfo, ne titiriw no wo duruyɛfo bɛboa wo. Fa nsakrae nketenkete fi ase. Efi nnɛ no, nantew simma 15 da biara. Di Kurakkan roti a wɔde nhabannuru salad ka ho sen sɛ wubedi abodoo anwummere aduan. Nneɛma nketenkete a ɛte saa betumi ama nsakrae kɛse aba.
Nkrasɛm a Wɔde Kɔ Fie
- Wobetumi adi asikreyare a ɛto so abien no so. Wɔ aduruyɛ mu no, yɛfrɛ no ‘remission’. Nanso ɛnyɛ aduru a edi mũ.
- Ɔkwan titiriw a etu mpɔn sen biara a wobɛfa so ayɛ eyi ne sɛ wobɛhwɛ wo mu duru so na woakura mu duru a ɛfata mu.
- Ma aduan pa ne apɔw-mu-teɛteɛ da biara da nyɛ w’asetra fã.
- Wo duruyɛfo bɛyɛ wo boafo kɛse wɔ akwantu yi mu. Ka biribiara ho asɛm kyerɛ no na gyina n’afotu so si gyinae.
- W’adwene mu akwahosan ho hia te sɛ wo nipadua akwahosan ara pɛ. Bɔ mmɔden sɛ wobɛma w’adwene adwo na w’ani agye.
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