Ɔkwan bɛn so na wobɛtew wo mu duru so bere a woawo akokoaa awie no? (Awo Akyi Mu Mu duru a Wɔtew) .

Wo ba ketewa no seesei wɔ wo nsa so... Saa anigyeɛ no ka ho no, so awerɛhoɔ kakra wɔ w’akoma ntwea so, a woredwene ho sɛ, ‘Oo, dɛn na ɛtoo me nipadua? So merenyɛ sɛnea na ɛte no bio da?’? Ɛno yɛ biribi a ɛnanom pii te nka, na ɛnyɛ wo nkutoo. Hena na ɔmpɛ sɛ wɔbɛtew wɔn mu duru a wonyae bere a wɔwoo akokoaa akyi no so na wɔsan hyɛ wɔn ntade dedaw no mu? Nanso ɛho nhia sɛ wohaw wo ho wɔ ho. Momma yɛnka eyi ho asɛm nkɔ akyiri.

Ade a edi kan a ɛsɛ sɛ yɛte ase ne sɛ eyi yɛ adeyɛ a egye bere pii. Sɛ na wo mu duru yɛ nea ɛfata ansa na worenyinsɛn na dodow a wo duruyɛfo ka kyerɛɛ wo no nkutoo na wunyae (mpɛn pii no kilogram 11-16) a, wubetumi asan akɔ wo mu duru dedaw no mu wɔ asram kakraa bi mu denam aduan pa ne apɔw-mu-teɛteɛ so. Nanso sɛ wo mu duru boro so ansa na worenyinsɛn, anaasɛ wo mu duru yɛɛ kɛse sen sɛnea wo duruyɛfo ka kyerɛɛ wo no a, ebetumi agye afe biako. Enti ade a ɛho hia sen biara a ɛsɛ sɛ wokae ne sɛ wubenya wo nipadua ho abotare . Wo nipadua ayɛ ade a ɛyɛ nwonwa. Ɛsɛ sɛ woma no bere ma ne ho tɔ no.

1. Nsuro sɛ wobɛkɔ adidi bi so.

Ebia ɛbɛyɛ wo nwonwa sɛ wobɛte eyi. Nanso mpofirim ara a wobɛkɔ ‘aduan’ a ɛyɛ katee a wobɛto w’aduan ano hye na wunnni biribiara a wuntumi nni no betumi adi wo mu duru a wobɛtew ho botae ahorow so nkonim. Susuw ho hwɛ, sɛ wohwere nneɛma a w’ani gye ho sɛ wubedi, wɔ adwennwen, ɔbrɛ, ne nna a wontumi nna a ɛba bere a wowo akokoaa foforo no mu no, wote nka dɛn? Wɔ nhyɛso a ɛte saa ase no, mu duru a ɛkɔ soro ne nea ɛba ankasa.

Kae sɛ, ɛmfa ho mmɔden biara a wobɛbɔ sɛ wobɛtew wo mu duru so no, ntew calorie a wudi no so bɛboro calorie 1800 da biara. Eyi ho hia titiriw sɛ worema nufu a .

2. Di ‘aduan a ɛyɛ den’ a ahoɔden wom (Super Foods) .

Sɛ́ ɛna foforo no, wo nipadua hia aduannuru a ɛsen biara, titiriw sɛ worema nufu a. Ɛno nti na ɛsɛ sɛ wopaw nnuan a ahoɔdennuru ne srade nnim, nanso ahoɔdennuru pii wom no. Yɛfrɛ eyinom ‘superfoods’.

3. Mfaso a ɛwɔ nufu a wɔde ma nkokoaa so

Adwene ahorow wɔ hɔ a ɛfa sɛ ebia nufu a wɔde ma no boa ankasa ma obi mu duru so tew anaa. Nhwehwɛmu ahorow bi kyerɛ sɛ nufu a wode bɛma wo no betumi aboa wo ma woasan anya wo mu duru a na woyɛ kan no ntɛmntɛm, bere a nhwehwɛmu afoforo nkyerɛe sɛ nsonsonoe kɛse biara nni mu.

Nanso, nufu a wɔde ma no yɛ akyɛde a ɛsom bo sen biara a wubetumi de ama wo ba no mu biako. Ɛma wo ba no tumi a ɛko tia nyarewa no yɛ kɛse na ɛwɔ akwahosan mu mfaso afoforo pii. Afei nso, nufu a wode ma no betumi de calories bɛyɛ 300 aka w’aduan ho da biara. Nanso nsusuw sɛ, "Metumi adi biribiara efisɛ merema nufu," na di nnuan a ahoɔden nnim.

4. Nsu ne nkwa... Nom nsuo pii!

Nsu pii a wobɛnom da mũ no nyinaa betumi aboa ma woasiw nsu a ɛho ayɛ fĩ ano. Nsu a wobɛnom nso boa ma wote nka sɛ woama, na ɛno betumi aboa wo ma woakwati adidi boro so. Nhwehwɛmu ahorow bi ada no adi sɛ nsu a wobɛnom nso betumi ama wo nipadua no ayɛ adwuma ntɛmntɛm.

Ɔkwan biara nni hɔ a wobɛfa so ahu no yiye sɛ ebia ɛsɛ sɛ wonom nsu nkuruwa 8 da biara. Ɔkwan a eye sen biara a wobɛfa so ahu ne sɛ wobɛhwɛ wo nsu kɔla ne mpɛn dodow a wokɔ aguaree. Sɛ worenom nsu a ɛdɔɔso a, ɛsɛ sɛ wo nsu yɛ kɔkɔɔ a ɛyɛ hare na emu da hɔ. Ɛsɛ sɛ wokɔ aguaree nso bɛyɛ nnɔnhwerew 3-4 biara.

5. Momma yɛntu kakra? Momma yɛmfa apɔw-mu-teɛteɛ nyɛ yɛn su.

Ɛnyɛ aduan nko, na mmom apɔw-mu-teɛteɛ nso yɛ akwantu yi fã titiriw. Sɛ woteɛteɛ w’apɔw mu a, wohyew calories na wohyɛ wo ntini ne wo nnompe den.

Ɛho nhia sɛ wokɔ apɔw-mu-teɛteɛ dan mu kɔteɛteɛ w’apɔw mu. Sɛ wo ne wo ba no nantew ntɛmntɛm wɔ keteke a wɔde fa mmofra mu kɛkɛ mpo a ɛyɛ apɔw-mu-teɛteɛ pa ma wo koma ne wo ntini . Bɔ mmɔden sɛ anyɛ yiye koraa no wobɛteɛteɛ w’apɔw mu simma 150 dapɛn biara. Ɛyɛ den sɛ wubenya simma 30 bere koro mu ne akokoaa foforo, enti kyekyɛ saa bere yi mu yɛ no simma 10.

Ɛho hia paa!

Nanso kae sɛ, titiriw sɛ wɔayɛ wo C-section , akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ wo duruyɛfo nkyɛn ansa na woafi apɔw-mu-teɛteɛ biara ase. Ɔno na ɔbɛkyerɛ wo bere a eye sɛ wo nipadua no fi ase teɛteɛ w’apɔw mu.

6. Dae yɛ aduru a eye sen biara.

Ebia nnɔnhwerew 8 a wobɛda a wontwaa mu no bɛyɛ te sɛ dae bere a wo ba no sɔre anadwo no. Nanso nna a wonnya nni betumi ayɛ akwanside kɛse wɔ mmɔden a wobɔ sɛ wobɛtew wo mu duru so no mu. Nhwehwɛmu bi daa no adi sɛ ɛnanom a wɔda nnɔnhwerew 5 anaa nea ennu saa anadwo biara no taa ma wɔn mu duru a wonyae wɔ nyinsɛn mu no nkɔ so sen wɔn a wɔda nnɔnhwerew 7 no.

Nea enti a ɛte saa no yɛ tiawa. Sɛ wote nka sɛ woabrɛ a, wo nipadua no yɛ adwennwen hormone pii te sɛ cortisol . Saa nkwaadɔm yi boa ma obi mu duru yɛ kɛse. Afei nso, sɛ wobrɛ a, wunnwen wo ho anaasɛ wunsiesie aduan a ahoɔden wom. Wopɛ sɛ wofa biribi fi sotɔɔ no mu ara kwa.

Enti, afotu a yɛn ɛnanom de ma sɛ, "Da bere a wo ba no ada" no som bo yiye. Da bere tiaa bi bere biara a wubetumi awiabere.

7. Nsuro sɛ wobɛsrɛ mmoa.

Ɛtɔ da bi a, saa akwantu yi nyɛ mmerɛw sɛnea wususuw no. Sɛ ɛyɛ den ma wo sɛ wobɛtew wo mu duru so a, nsuro sɛ wobɛsrɛ mmoa. Wo ne wo duruyɛfo nkasa na sɛ ɛbɛyɛ yiye a , wo ne aduan ho ɔbenfo nkasa . Wo duruyɛfo betumi atu wo fo wɔ wo mu duru dodow a ɛsɛ sɛ wotew ne bere a eye sɛ wufi ase teɛteɛ w’apɔw mu ho. Aduan ho ɔbenfo betumi aboa wo ma woayɛ adidi ho nhyehyɛe a ahoɔden wom, ahobammɔ wom, na etu mpɔn ama wo.