Fa no sɛ, woadi aduan a ɛyɛ dɛ awie awia aduan nkyɛe, nanso wo yam a anka wubedi chocolate ketewaa bi anaa ice cream bi. Anaasɛ ebia worehwɛ TV anadwo na mpofirim ara wote nka sɛ wobɛbubu chips packet bi. So eyi ato wo? Yɛtaa frɛ eyi sɛ ‘aduan ho akɔnnɔ’. Ɛnyɛ ɔkɔm ankasa. Enti dɛn nti na eyi to yɛn? Momma yɛnka eyi ho asɛm nkɔ akyiri nnɛ.
Ɔkɔm ne aduan ho akɔnnɔ yɛ nneɛma abien a ɛsono emu biara!
Nea edi kan no, momma yɛnte nsonsonoe a ɛda abien no ntam no ase. Ɔkɔm yɛ sɛnkyerɛnne a yɛn nipadua ma yɛn bere a ehia ahoɔden, kyerɛ sɛ, pɛtro. Ɛho hia na ama yɛatumi atra ase.
Nanso aduan ho akɔnnɔ yɛ biribi soronko. Wɔyɛ ɔpɛ a emu yɛ den a wontumi nni so sɛ wobedi aduan pɔtee bi. Ɛne sɛ, bere a wote nka sɛ, "Mepɛ saa cheesecake asinasin no ankasa mprempren," bere mpo a ɔkɔm nkum wo no.
Sɛ yɛbɛka no tiawa a, ɔkɔm fi yafunu mu, nanso aduan ho akɔnnɔ fi ti, kyerɛ sɛ, efi yɛn adwene mu.
Dɛn nti na yɛn kɔn dɔ saa aduan yi? Nneɛma atitiriw 5 nti
Nneɛma pii nti na ɛte saa. Momma yɛnhwɛ emu atitiriw no.
1. Abɔnten so Nsɛnkyerɛnne: Eyinom ne yɛn suban ahorow. Fa no sɛ, bere nyinaa wudi ice cream bere a worehwɛ TV so dwumadi a w’ani gye ho no. Bere bi akyi no, bere biara a wobɛdan saa TV so dwumadi no, wopɛ sɛ wudi ice cream ara kwa. Ɛte sɛ su bi wɔ w’amemene mu.
2. Nsɛnkyerɛnne a Ɛwɔ Mu: Wo nkate nya eyi so nkɛntɛnso tẽẽ. Sɛ nhwɛso no, sɛ wote awerɛhow, woyɛ ankonam, wo bo fuw, anaa wo ho yeraw wo a, nnipa binom wɔ ɔpɛ a emu yɛ den sɛ wobedi nnuan a ɛyɛ dɛ. Eyi yɛ bere tiaa mu kwan a wɔfa so yi saa nkate no fi hɔ.
3. Adehwere: So woreyɛ aduan pa na ama wo mu duru so atew? Sɛ woto aduan a wudi ano hye a , ebia wobɛte ɔpɛ a emu yɛ den nka sɛ wubedi nnuan a na woresiw ano wɔ da no awiei no nyinaa.
4. Dae a Ɛnyɛ Yiye: Nhwehwɛmu ahorow ada no adi sɛ nna a ɛnnɔɔso a, ɛsɛe aduan a yɛpɛ hormone ahorow a ɛwɔ yɛn nipadua mu no dwumadi. Ɛno nti na yɛtaa te nka sɛ yebedi biribi da a yɛda no.
5. Asetra mu Tebea: Sɛ wowɔ afiri a wɔde tɔn nneɛma wɔ w’adwumayɛbea, anaasɛ wo hokafo taa yɛ keeki a ɛyɛ dɛ na odi tiawa a, ɛyɛ ade a ɛfata sɛ wobɛte nka sɛ wubedi saa nnuan no bere a wuhu no.
Saa bere yi nyinaa, wɔayɛ nnuan a "ultra-processed" a nnwumakuw akɛse yɛ, i.e. nnuan a wɔakyekyere (e.g. chips, biscuits, soseji) a asikre, nkyene, srade, ne nneɛma a wɔde yɛ nneɛma a ɛyɛ dɛ pii wom no sɛnea ɛbɛyɛ a yɛn anom ne yɛn amemene no ani gye ho kɛse. Enti, ɛda adi sɛ yɛn ho bɛkyere yɛn.
Afotu a mfaso wɔ so a wode bedi aduan ho akɔnnɔ so
Okay, enti yɛbɛyɛ dɛn adi saa akɔnnɔ a wontumi nni so yi ho dwuma? Akwan a ɛnyɛ den a wubetumi afa so asɔ ahwɛ ni.
| Afutuo | Nea ɛsɛ sɛ yɛyɛ ne hia a ɛho hia |
|---|---|
| Nom nsu pii. | Ɛtɔ mmere bi a, sɛ nipadua no mu nsu asa mpo a, yɛte nka te sɛ nea ɔkɔm de yɛn. Enti, nom nsu dodow a ɛfata da mũ no nyinaa. Sɛ wote nka sɛ wopɛ sɛ wudidi anadwo a, bɔ mmɔden sɛ wobɛnom nhabannuru tii te sɛ Belimal anaa Ranavara a asikre nnim. |
| Da sɛnea ɛsɛ. | Bɔ mmɔden sɛ anyɛ yiye koraa no, wobɛda yiye nnɔnhwerew 7 da biara. Eyi bɛma wo hormone ahorow no ayɛ pɛ na ama aduan ho akɔnnɔ a wompɛ no so atew. |
| Di nnuan a protein wom. | Nnuan a protein wom a wubedi no bɛma woate nka sɛ wo ho atɔ wo akyɛ. Fa ɛmo bi ka anɔpaduan, biribi te sɛ chickpeas anaa lentils awia aduan, ne apataa asinasin bi ka ho ma anwummere aduan. Eyi ye sen sɛ wubedi pasta prɛte biako kɛkɛ. |
| Paw nnuan a wɔde di dwuma nyansam. | Sɛ́ anka wubedi chips ne biscuit bere nyinaa no, bɔ mmɔden sɛ wubedi biribi a fiber ne protein wom, te sɛ Helafo yogurt a wɔde nnuaba kakraa bi ne atoko kakraa bi ka ho. Sɛ wopɛ sɛ wudi chocolate ankasa a, di chocolate tuntum bi. |
| Chew gum asinasin bi. | Nnipa binom hwere aduan ho akɔnnɔ denam anom a wɔwe anaasɛ wɔde aduru a wɔde sew sẽ a ɛyɛ mint a wɔde hohoro wɔn sẽ so. Eyi yɛ ade a ɛtwetwe adwene. |
| Hwɛ yiye wɔ nsa ho. | Ɛnyɛ sɛ nsa a yɛnom no ma yɛn akɔnnɔ yɛ kɛse nko, na mmom ɛma yɛn ahosodi so tew nso. Saa bere no, ɛsɔ yɛn hwɛ sɛ yebedidi pii a yennim. |
| Adwennwen ano aduru afoforo | Sɛ́ anka wode wo nsa bɛka ahwiesa toa bere a woayɛ basaa no, wo ne w’adamfo bi nkɔ abɔnten na kɔgye mframa pa bi no, nantew simma 5. Nea edi kan no, gye wo nkate tom (awerɛhow, abufuw). Afei, sɛ́ anka wubedidi no, hwehwɛ ano aduru foforo. |
| Yi sɔhwɛ ahorow fi hɔ. | Sɛ wowɔ nnuan a woakora so wɔ fie a w’ani gye ho sɛ wubedi a, susuw ho sɛ wode nneɛma a ahoɔden wom te sɛ nnuaba, nhabannuru, ne nnuaba bɛba mmom. Sɛ afoforo a wɔwɔ fie hɔ ani gye wɔn ho a, susuw obiara akwahosan ho na momma mo adwene nhyia. |
Bere bɛn na ɛsɛ sɛ wohwehwɛ aduruyɛ mu afotu?
Sɛ wuntumi nni w’adidi so koraa, sɛ ɛreka wo da biara da asetra, anaasɛ wususuw sɛ nea ɛde ba titiriw ne adwennwen a wuntumi nni so anaa nkate mu asɛm foforo a, mpɛ sɛ wofɛre na wo ne w’abusua oduruyɛfo nkasa ho asɛm. Obetumi ama wo akwankyerɛ a wuhia, na ebia ɔde wo bɛkɔ aduan ho ɔbenfo anaa adwenemyare ho ɔfotufo a wɔakyerɛw ne din nkyɛn.
Nkrasɛm a Wɔde Kɔ Fie
- Aduan ho akɔnnɔ nyɛ ɔkɔm. Ɛyɛ aduan pɔtee bi ho akɔnnɔ a emu yɛ den a ɛwɔ yɛn adwene mu.
- Nneɛma pii ka eyi, te sɛ nna a yenni, adwennwen, yɛn suban, ne nneɛma a atwa yɛn ho ahyia.
- Wobetumi adi tebea yi so kɛse denam asetra mu nsakrae a ɛnyɛ den te sɛ nsu pii a wɔnom, aduan a protein pii wom a wobedi, nna pa, ne apɔw-mu-teɛteɛ a emu nyɛ den so.
- Ɛho hia yiye sɛ wobɛkwati sɛ wode nnuan a ɛsɔ hwɛ bɛhyɛ fie hɔ na woapaw nnuan a ahoɔden wom mmom.
- Sɛ ɛyɛ den sɛ wubedi tebea yi so a, ntwentwɛn wo nan ase sɛ wobɛhwehwɛ mmoa a efi animdefo hɔ. WoOduruyɛfo no ne mfiase a eye sen biara ma ɛno.
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