"Oh, m'akyi..." Wokae mmere a na wuntumi nsɔre mfi baabi a wote no? Nokwarem no, nnipa pii wɔ yɛn man yi mu, ɛmfa ho mfe a wɔadi no, wɔ akyi yaw yi ho amane daa. Wɔ ebinom fam no, ɛyɛ ɛyaw a emu nyɛ den a ɛtra hɔ kyɛ ara kwa, bere a wɔ afoforo fam no, ɛte sɛ ɛyaw a emu yɛ den mpofirim . Ɛtaa ba araa ma ɛno ne ade a ɛto so abien a wɔtaa kɔ oduruyɛfo nkyɛn. Nanso asɛmpa no ne sɛ mpɛn pii no, akyi yaw yi yɛ yiye wɔ adapɛn kakraa bi mu. Enti ɛnnɛ, momma yɛnka nneɛma nketenkete bi a yebetumi ayɛ na yɛakwati ɔhaw yi ho asɛm.
Dɛn nti na akyi yaw yi ba?
Biribiara nni hɔ a ɛde akyi yaw ba. Ɛtɔ da bi a, akwanhyia te sɛ akisikuru anaa akisikuru betumi de aba. Afei nso, tebea horow te sɛ ntini mu yare, fibromyalgia, anaa akyi berɛmo mu yare betumi de akyi yaw aba. Nanso nea ɛsen eyinom nyinaa no, nneɛma atitiriw abien a ɛma nnipa pii yɛ wɔn akyi yaw ne wɔn nipadua mu duru a ɛboro so ne apɔw-mu-teɛteɛ a wɔnyɛ .
Nea eye sen biara ne sɛ, wobetumi asa akyi yaw tebea horow yi mu dodow no ara a wɔnyɛ oprehyɛn. Ma yɛnhwɛ sɛnea yebetumi adi tebea yi so denam nsakrae nketenkete a yɛbɛyɛ wɔ yɛn da biara da asetra mu no so.
Momma yɛmfa asetena pa mmɔ yɛn akyi ho ban.
1. Apɔw-mu-teɛteɛ yɛ w’adamfo paa.
Sɛ w’akyi yɛ wo yaw a, nnipa pii susuw sɛ ɛsɛ sɛ wɔhome kɛkɛ na wɔnyɛ hwee. Da koro anaa nnanu a wobɛhome no ye, nanso sɛ wogye bere tenten sen saa a, ebetumi ama ɛyaw no ayɛ kɛse ankasa. Nokwarem no, apɔw-mu-teɛteɛ a wɔyɛ no daa betumi aboa ma ntini a ɛyɛ den ne nea ɛho ahonhon so atew . Bisa wo duruyɛfo anaa ɔtetefo bi a ɔfata apɔw-mu-teɛteɛ a ebetumi aboa ma w’akyi ayɛ den ho asɛm. Dwumadi ahorow te sɛ yoga ne tai chi betumi aboa wo ma woakɔ so agyina hɔ yiye na ama w’ahoɔden ne wo kari pɛ akɔ soro.
2. Hwɛ yiye wɔ wo nipadua mu duru ho.
Sɛ wosoa mu duru foforo, titiriw wɔ yafunu no mu a, wo nipadua no tumi a ɛtwe ade ba fam no sesa, na ɛde nhyɛso kɛse ba w’akyi ase. Sɛ wubetumi atra wo mu duru a ɛfata no mu kilogram 5 a , ebetumi aboa kɛse wɔ akyi yaw a wobedi so no mu.
3. Twe wo ho fi sigaretnom ho.
Sigaretnom siw mogya a ɛma akyi berɛmo mu ntini a ɛwɔ akyi berɛmo no ntam no aduan no kwan. Enti, wɔn a wɔnom sigaret no wɔ asiane kɛse mu sɛ wobenya akyi yaw.
4. Nya nna pa anadwo
Sɛ w’akyi yɛ wo yaw mpɛn pii a, wo ne wo duruyɛfo nka tebea a eye sen biara a wobɛda ho asɛm. Mpɛn pii no, nneyɛe pa pii wɔ hɔ.
Nea ɛho hia sen biara ne sɛ wobɛkwati sɛ wobɛda wo yafunu so sɛnea wubetumi biara. Ɛyɛ bɔne paa ma w’akyi.
Mattress pa a wobɛpaw nso ho hia yiye. Mattress a ɛyɛ mmerɛw dodo ne nea ɛyɛ den dodo nyinaa betumi ama akyi ayɛ yaw. Enti, ɛbɛyɛ papa sɛ wobɛpaw mattress a ɛyɛ den a ɛyɛ mfinimfini .
| Daa gyinabea | Ɔkwan pa a wɔfa so de pillows sie |
|---|---|
| Da a wobɛda wɔ w’afã | Da a wo nkotodwe abɔ kakra akɔ wo moma so. Fa pillow ketewaa bi si wo nkotodwe ntam. |
| W’akyi a wobɛda | Fa pillow biako gu wo nkotodwe ase na fa pillow ketewaa foforo gu w’akyi a ɛkɔ fam no ase. |
| Wo yafunu so a wobɛda | Eyi nyɛ gyinabea a eye sen biara ma w’akyi, nanso sɛ wuntumi nna ɔkwan foforo biara so a, fa pillow to w’asen ase. |
Momma yɛnhyehyɛ adwene ne adwumayɛbea tebea.
5. Hwɛ yiye wɔ sɛnea wogyina hɔ ho.
Ɔkwan tiawa bi wɔ hɔ a wobɛfa so ahwɛ sɛ wo gyinabea teɛ anaa. Gyina hɔ a w’akyi gyina ɔfasu bi so, na wo nan ase, wo nan ase, wo mmati ne wo ti akyi nka ɔfasu no. Afei bɔ mmɔden sɛ wode wo nsa bɛto w’akyi a ɛkɔ fam ne ɔfasu no ntam. Ɛsɛ sɛ ɔkwan ketewaa bi da hɔ. Afei twe wo ho fi ɔfasu no ho na gyina hɔ sɛnea ɛsɛ. Sɛ sɛnea wogyina hɔ kan no asesa a, teɛteɛ mu.
6. Fa nkongua ne pon no di dwuma yiye
Akongua a eye sen biara a wobɛkwati akyi yaw ne nea ɛwɔ akyi a ɛyɛ tẽẽ anaasɛ akyi a ɛba fam a wɔde gyina so. Sɛ wote ase a, ma wo nkotodwe nkɔ soro kakra nsen w’asen . Ma nkongua no nkongua no nkɔ anim bɛyɛ digrii 110. Fa cushion ketewaa bi di dwuma ma w’akyi sɛ ɛho hia a.
Sɛ woyɛ adwuma wɔ ɔfese a, ɛsɛ sɛ wo kɔmputa so monitor no yɛ bɛyɛ nsateakwaa 2-3 sen aniwa . Sɛ wode keyboard kyerɛw wɔ wo moma so a, ɛma wo nsa, wo mmati, ne wo nsateaa yɛ den. Ɛnyɛ akyi yaw nko na eyi betumi de aba, na mmom ɔhaw ahorow a ɛtra hɔ kyɛ te sɛ carpal tunnel syndrome nso. Sɛ ɛbɛyɛ yiye a, fa keyboard tray a ɛwɔ wo desktop ase di dwuma.
7. Hwɛ yiye bere a wode wo laptop ne wo fon redi dwuma no.
Sɛ wode laptop a ɛwɔ wo kɔn mu yɛ adwuma bere tenten a, wo ti kotow. Eyi de nhyɛso ba awotwaa mu akyi berɛmo no so na ebetumi ama obi ayɛ tiyɛ , kɔn ne akyi yaw. Saa ara na ɛba bere a worekyerɛw wɔ wo fon so no. Enti sɛ ɛsɛ sɛ wokyerɛw bere tenten a, ma w’akyi nkɔ tẽẽ na yɛ saa adwuma no wɔ kɔmputa so .
Simma 20 biara, sɔre fi w’akongua so na anyɛ yiye koraa no, nantew simma 2. Eyi ma mogya no tu mpɔn na ɛma ntini ne nkwaa a ɛyɛ den no mu yɛ den.
Suban afoforo a ɛwɔ da biara da asetra mu
- Sɛnea wobɛma so: Sɛ worema biribi a emu yɛ duru so a, nkotow mfi w’asen so nkɔ fam. Fa no sɛ worema gas cylinder anaa aburow kotoku so. Kotow wo nkotodwe, kyekye wo yafunu mu ntini mu den, na sɔre gyina hɔ, kura ade no mu bɛn wo nipadua . Fa wo nan so, na ɛnyɛ w’akyi.
- High heels : Eyinom sesa wo tumi a ɛtwe ade ba fam no na ɛde nhyɛso ba w’akyi. Hyɛ mpaboa a ne nan ase bɛyɛ nsateakwaa biako sɛ ɛbɛyɛ yiye a.
- Ntade ne sika kotoku a ɛyɛ den: Ntade a ɛyɛ den a ɛyɛ den dodo, ɛyɛ hare dodo, anaa ɛyɛ mmerɛw dodo betumi ama akyi yaw ayɛ kɛse. Afei nso, sɛ wɔtra sika kotoku kɛse bi a mmarima de gu wɔn akyi kotoku mu so a , ebetumi ama akyi ayɛ yaw nso. Sɛ wotena hɔ kyɛ, te sɛ bere a woreka kar a, yi wo sika kotoku fi wo kotoku mu.
- Nsa bag ne Briefcase: Ɛsɛ sɛ bag no abɔso trɛw. Mfa adesoa no nto wo mmati biako so, na mmom fa di dwuma wɔ ɔkwan bi so a ɛbɛma kotoku no mu duru akyekyɛ pɛpɛɛpɛ wɔ afã abien no nyinaa. Yi nneɛma a ɛho nhia fi kotoku no mu na tew emu duru so.
- Ɛfa Akyi Nhyɛso Ho: Ɛwom sɛ akyi aduru ahorow wɔ hɔ a wobetumi anya de, nanso adanse kakraa bi na ɛwɔ hɔ a ɛkyerɛ sɛ ɛma obi ho tɔ no fi akyi yaw a enni sabea mu. Enti, mfa eyinom nni dwuma a wunni oduruyɛfo afotu.
Nkrasɛm a Wɔde Kɔ Fie
- Mma akyi yaw nsiw wo kwan sɛ wobɛteɛteɛ w’apɔw mu. Apɔw-mu-teɛteɛ a ɛnyɛ den a wɔyɛ no daa betumi aboa ma ɛyaw no so atew.
- Ma wo nipadua mu duru nkɔ so nyɛ nea ɛfata. Mu duru a ɛboro so de nhyɛso kɛse ba w’akyi.
- Hwɛ yiye wɔ sɛnea wotena ase, gyina hɔ, ne sɛnea woda no ho. Sɛ wugyina hɔ yiye a, ebetumi atew sɛnea w’akyi berɛmo asɛe no so kɛse.
- Sɛ worema biribi a emu yɛ duru so a, kotow wo nkotodwe bere nyinaa na ma w’akyi nkɔ tẽẽ.
- Hyehyɛ baabi a woyɛ adwuma, a w’akongua, wo pon, ne kɔmputa ka ho, wɔ ɔkwan a ɛbɛma w’akyi ayɛ fɛ so.
- Sɛ w’akyi yaw no ano brɛɛ ase bere a woadi akwan yi akyi, anaasɛ wo ho ayɛ wo yaw anaa ɛyaw a ɛkɔ wo nan ase a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn.
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