"Oh, oduruyɛfo, mintumi nni m'adidi so. Ɛte sɛ nea mintumi nni memee bere a mididi mpo. Ɛno nti na mekɔ so yɛ kɛse. Dɛn na ɛsɛ sɛ meyɛ?" Nokwarem no, eyi yɛ ɔhaw a ɛtaa ba nnipa pii so wɔ yɛn man yi mu. Ɛtɔ da bi a, ɛyɛ mfomso nketenkete a yɛyɛ a yennim no na ɛde eyi ba. Mma ɛnhaw wo, nneɛma bi wɔ hɔ a ɛnyɛ den, nanso etu mpɔn yiye a yebetumi ayɛ de adi eyi so. Momma yɛnka ho asɛm nnɛ.
Nyansahu mu ahintasɛm a ɛma wodidi nkakrankakra
Eyi nyɛ ade foforo. Ɛyɛ biribi a yɛn maamenom aka akyerɛ yɛn fi yɛn mmofraase, te sɛ "we w'aduan yiye" ne "nom nsu." Nanso so woasusuw nea enti a wɔka saa no ho pɛn? Nyansahu mu ntease kɛse bi wɔ akyi.
Sɛ yɛbɛka no tiawa a, yɛn amemene no nnim bere a yɛayɛ ma. Egye bere kakra ansa na sɛnkyerɛnne a efi yɛn yafunu mu kɔ yɛn amemene mu no ka sɛ, "Okay, wo ayɛ ma mprempren, gyae adidi." Nhwehwɛmu ada no adi sɛ bere a egye bɛyɛ simma 12 ansa na obi a ɔte apɔw na ɔyɛ teateaa anya saa sɛnkyerɛnne yi no, ebetumi agye simma 20 anaa nea ɛboro saa ama obi a wayɛ kɛse mmoroso.
Fa no sɛ, sɛ woyɛ obi a odi wo prɛte nyinaa wɔ simma 5 kosi 10 mu a, dɛn na ɛba? Edu bere a wudidi wie a, w’amemene no nnya nnyaa sɛnkyerɛnne a ɛkyerɛ sɛ woayɛ ma. Enti wo dwene sɛ, "Mmm... ɛno nnɔɔso." Afei wokyɛ kakra bio. Ɛwom mpo sɛ woayɛ ma ankasa de, nanso w’amemene no nnim, enti wudi pii sen sɛnea ɛsɛ sɛ wudi.
Enti bere foforo a wubedidi no, gye wo bere na di brɛoo. Egye sɛ wobɛyɛ wo su kakra, nanso nea efi mu ba no yɛ kɛse!
Sɔ nneɛma yi hwɛ na ama woayɛ wo su sɛ wubedi brɛoo:
- Sɛ wudi aduan a ano yɛ abien anaa abiɛsa wie a, fa nsenia no to fam na nom nsu biako anaa abien.
- Anyɛ yiye koraa no, we aduan biara a wobɛwe no yiye mpɛn 20 . Eyi nso boa ma aduan a wɔde di dwuma yiye.
- Wo ne obi a wo ne no bɔ nkɔmmɔ nkakrankakra bere a woredidi no.
- Nya aduan no dɛ, ne hua, ne ne kɔla mu anigye bere a woredidi no.
Mma nnyɛ biribi foforo biara bere a woredidi! Didi wɔ w’adwene mu.
Eyi yɛ mfomso kɛse foforo a yɛn mu pii di. Yɛtena TV anim de yɛn aduan prɛte, anaasɛ yedidi bere a yɛrehwehwɛ Facebook ne TikTok mu wɔ yɛn fon so. Nnipa binom didi bere a wɔrehwɛ kɔmputa bere a wɔreyɛ adwuma no. Wɔfrɛ eyi "Distracted Eating".
Sɛ yedidi bere a biribi foforo atwetwe yɛn adwene a, yɛn amemene no nnim ankasa sɛ yɛredi. Yɛn adwene si nea ɛwɔ TV so anaa nea yɛrehu wɔ yɛn fon so so. Enti, amemene no nkyerɛw dodow a yɛadi, nea yɛadi, anaa sɛnea aduan no dɛ no ankasa. Nea afi mu aba? Yɛnte abotɔyam nka bere a yɛadi awie no, enti yɛpɛ sɛ yedi pii.
Eyi ano aduru a eye sen biara ne adwene a ɛne " Adwene mu Adidi ".
- Yɛ baabi a ɛhɔ yɛ komm: Paw baabi a ɛhɔ yɛ dinn a biribiara nni hɔ a wubedidi. Sɛ ɛbɛyɛ yiye a, tena pon ho didi.
- Yi nneɛma a ɛtwetwe adwene fi hɔ: Ma nneɛma te sɛ TV, kɔmputa, ne telefon nkɔ akyirikyiri bere a woredidi no.
- Hwɛ aduan no yiye: Hwɛ nneɛma a ɛwɔ wo prɛte so no. Nya wɔn kɔla, wɔn nsusuwii, ne wɔn hua mu anigye. Ma wo ho kwan ma te aduan no dɛ ne ɔhyew nka bere a wudidi no.
Sɛ wudidi saa kwan yi so a, w’adwene bɛnya abotɔyam paa, sɛ wudi kakraa bi mpo a.
Ahintasɛm a ɛda mprɛte ne nnuan no ntam
Eyinom yɛ akwan nketenkete abien foforo a ɛbɛboa wo ma woadi wo mu duru so.
Mprɛte ketewa bi mu nkonyaayi
Eyi yɛ adwene mu anifere a ɛdaadaa aniwa. Fa no sɛ, sɛ wokyɛ aburow kakra wɔ prɛte kɛse bi so a, wususuw sɛ, "Oh, eyi nnɔɔso" efisɛ baabi pii wɔ prɛte no so. Nanso, sɛ wokyɛ aburow dodow koro no ara wɔ prɛte ketewa bi so a, ɛte sɛ nea prɛte no ayɛ ma, enti w'ani ne w'amemene nya nkrasɛm no sɛ, "Okay, eyi dɔɔso." Eyi betumi aboa wo ma woagyae kyɛfa pii a ɛho nhia.
Dɛn na wudi wɔ adidi ntam? (Nneɛma a wɔde di dwuma) .
Ɛyɛ ade a ɛfata sɛ wobɛte ɔkɔm kakra nka wɔ nnuan atitiriw abiɛsa no ntam. Ɛsɛ sɛ yɛhwɛ yiye paa wɔ nea yedi wɔ saa bere no mu. Sɛ yedi nneɛma a ɛnteɛ a, biribiara a yɛabɔ mmɔden sɛ yebedi so da mũ no nyinaa betumi asɛe.
Hwɛ pon a ɛwɔ ase hɔ no.
| Bad Snacks (Kwati Saa Nnuan a Wɔde Di Dwuma Yi) . | Nnuan a Ɛyɛ Pa, Smart Snacks |
|---|---|
| Bisket, keeki, ne donuts a asikre ne esiam pii wom | Aduaba bi te sɛ banana, guava, mango, papaya |
| Nnuan tiawa a wɔayam no mu dɔ (patties, rolls, cutlets) . | Yogurt biako a asikre nnim |
| Nsã a ɛyɛ dɛ ne nnuaba a wɔakyekyere a asikre pii wom | Kuruwa a wɔde chickpeas a wɔanoa, bankye a ɛyɛ ahabammono, ne peas ahyɛ mu ma |
| Nnuan a wɔakyekyere a nkyene pii wom, te sɛ chips ne mixes | Kuku, karɔt, ne tomato asinasin kakraa bi |
Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?
Nnipa pii betumi adi wɔn mu duru so denam afotu a yɛaka ho asɛm a wobedi akyi no so. Nanso, ɛtɔ mmere bi a, aduruyɛ mu tebea bi a ɛda adi no betumi ama obi mu duru akɔ soro.
Sɛ wowɔ sɛnkyerɛnne ahorow a edidi so yi a, bere a wudi akwankyerɛ ahorow yi akyi no, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu.
- Sɛ wo mu duru kɔ soro ntɛmntɛm mpofirim a ntease biara nnim a.
- Sɛ wo mu duru kɔ soro, wobrɛ kɛse, woda bere nyinaa, wote awɔw nka, na wo ti nhwi so tew (eyinom betumi ayɛ thyroid haw ho sɛnkyerɛnne).
- Sɛ wote nka sɛ sukɔm de wo dodo na ɛsɛ sɛ wotaa tow nsu, ne wo mu duru a ɛkɔ soro (eyinom betumi ayɛ asikreyare ho sɛnkyerɛnne a edi kan).
- Sɛ wote nka sɛ sɛnea wudidi no ne w'adwennwen anaa w'adwene mu tebea bi te sɛ adwenemhaw wɔ abusuabɔ a .
Wɔ mmere a ɛte sɛɛ mu no, oduruyɛfo no bɛyɛ nhwehwɛmu a ɛho hia, ahu nea ɛde wo mu duru kɔ soro ankasa, na wakyerɛw ayaresa a ɛfata ama wo.
Nkrasɛm a Wɔde Kɔ Fie
- Mpere wo ho nnye w’aduan. Anyɛ yiye koraa no, ma w’amemene simma 15-20 na ama woate nka sɛ wo yafunu ayɛ ma.
- Fa TV ne telefon to nkyɛn bere a woredidi no. Didi wɔ adwene mu, yɛ aso, na bere a w’ani gye w’aduan ho no.
- Sɛ́ anka wode mprɛte akɛse bedi dwuma no, fa mprɛte nketewa pii di dwuma sɛnea wubetumi.
- Sɛ ɔkɔm de wo wɔ adidi ntam a, di biribi a ahoɔden wom te sɛ nnuaba, yogurt, anaa chickpeas a wɔanoa.
- Sɛ worehyia ɔhaw wɔ wo mu duru a wobɛhwɛ so ɛmfa ho sɛ woreyɛ eyinom nyinaa, anaasɛ wowɔ sɛnkyerɛnne afoforo a, hwɛ hu sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn.
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