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Nkankã / Honam mu kankã

Nantew Tiawa Wɔ Aduane Akyi

Simma du anaa dunum a wode begyina wo nan so wɔ aduane di akyi yɛ apɔmuden suban ketewa, a ɛnyɛ den koraa, wɔ nea ɛwɔ hɔ nyinaa mu. Nhwehwɛmu a ɛhyɛ no ase no yɛ den wɔ ɛkwan a ɛyɛ nwonwa so, na nea enti a ɛyɛ fɛ no nso saa ara.

Ɛfiri Keep Calm 4 simma akenkan Updated
Shallow focus photography of person walking on road between grass

Photo by Arek Adeoye on Unsplash

Afotusɛm ntiantia

  • Walk right after eating, not hours later.
  • Ten to fifteen easy minutes is plenty.
  • Keep your shoes by the door to make it automatic.

Suban bi wɔ hɔ a ɛyɛ mmerɛw yiye ara kosi sɛ ɛbɛyɛ sɛ ɛyɛ papa dodo sɛ ɛbɛyɛ nokware. Sɛ wudi aduane wie a, wosɔre na wonantew simma du anaa dunum. Ɛno ara ne no. Adwinnade biara nni hɔ, agumadi dan biara nni hɔ, ntade sesa biara nni hɔ. Fi ɔpon ano, twa mpɔtam no ho hyia, anaasɛ wodi akɔneaba wɔ ɔkwantempɔn no so kɛkɛ sɛ saa na da no ma ɛkwan a.

Ɛda adi sɛ saa ade ketewa yi yɛ adwuma ankasa. Nyansahu a ɛhyɛ aduane akyi nantew ase no mu da hɔ yiye sen sɛnea apɔmuden suban te no, na sɛ wote nea enti a ɛboa no ase a, ɛyɛ den sɛ worenpɛ sɛ wobɛsɔ ahwɛ.

Nea aduane akyi nantew no yɛ

Sɛ wudi aduane a, wo mogya mu asikre kɔ soro. Ɛno yɛ nea ɛyɛ daa na wɔhwɛ kwan. Wɔ nnipa dodow no ara fam no, ɛforo kɔ soro, ɛkɔ atifi pa ara bɛyɛ simma 30 kosi 90 akyi, na afei ɛsan ba fam. Nantew a ɛyɛ brɛoo wɔ saa bere no mu yɛ atifi pa no trontrom. Wo dwumadi mu nantwii no twe glucose fi wo mogya mu de ma honam mu kankã no ahoɔden, enti aduane akyi pue no kɔ fam na ɛyɛ mmerɛw wɔ wo nipadua so.

Nhwehwɛmu a ɛwɔ ha no yɛ nwonwa ankasa. Nhwehwɛmu bi a wɔyɛɛ wɔ 2025 a wɔtintim wɔ Scientific Reports mu no maa nnipa nantew simma du pɛ wɔ glucose nom akyi prɛko pɛ. Sɛ wɔde toto tenabea ho a, nantew tiawa no maa wɔn mogya mu asikre a ɛkɔ atifi pa no si fi bɛyɛ 182 kɔ 164 mg/dL, na wɔn glucose dodow a ɛfata fi bɛyɛ 136 kɔ 128. Wɔn a wɔnantewee no nyaa nkurukyiri a ɛyɛ dwoodwoo, a ɛkɔ fam kɛkɛ.

Nea ɛyɛɛ nhwehwɛmufo no nwonwa ne bere no. Saa simma du nantew tiawa no, a wɔyɛe ntɛm ara, yɛɛ adwuma bɛyɛ sɛnea simma 30 nantew tenten a wɔyɛɛ no akyiri yi no yɛe no. Adesua a ɛwɔ mu ne sɛ aduane akyi nantew a wɔyɛ ntɛm no ho hia sen sɛ wobɛnantew bere tenten.

Wonhia pii

Bea a ɛyɛ pa ara no te sɛ nea ɛyɛ bɛyɛ simma du kosi dunum, na ɛnsɛ sɛ wopia mmirikatu no. Eyi yɛ nantew a ɛyɛ mmerɛw, a wubetumi akasa wɔ mu, ɛnyɛ agumadi. Michigan State University Extension kyerɛ sɛ wubetumi akyekyɛ da koro adwuma mu asinasin nketenkete sɛɛ, na ɛda so ara ka ho ma honam mu kankã a wo nipadua hia no.

Eyi fata sɛ wuhu titiriw sɛ wowɔ asikrekyɛn yarewbere anaasɛ woreyɛ adwuma sɛ wobɛhwɛ asikrekyɛn yare a ɛtɔ so abien so. Aduane akyi nantew tiawa betumi atew saa aduane akyi mpiripiri no so kɛse na aboa ama mogya mu asikre ayɛ dwoodwoo bere tenten mu. Sɛ ɛno ne wo a, ɛyɛ ade fɛ sɛ wobɛka akyerɛ wo dɔkota, a obetumi aboa wo ama woahyɛ no wo nhyehyɛe nyinaa mu.

Na ɛnyɛ glucose nko ho asɛm. Anwummere aduane akyi nantew betumi atew saa duruduru, anihaw nkate no so, aboa ama aduanenan ayɛ yiye, na ama wo adwene anya ahomegye a ɛyɛ dinn. Wɔ nnipa pii fam no, aduane akyi nantew bɛyɛ da no fa a ɛyɛ dwoodwoo sen ne nyinaa. Aduane no awie, adwuma no betumi atwɛn, na biribiara nni hɔ sɛ wobɛyɛ gye sɛ wobɛkankã na woahome.

Sɛnea wobɛma agyina hɔ

Suban no yɛ mmerɛw. Sɛ wobɛkae sɛ wobɛyɛ no na ɛyɛ den no. Nneɛma kakra boa.

  • Fa bata aduane no ankasa ho. "Sɛ midi aduane wie a, menantew" no, ɛyɛ mmerɛw sɛ wobɛkura mu sen nhyehyɛe a emu nna hɔ sɛ wobɛyɛ apɔwmuden adwuma pii.
  • Fa nantew mpaboa si ɔpon ano sɛnea biribiara nna wo ne abɔnten no ntam.
  • Sɛ wubetumi a, fa ɔdamfo ka ho: wo hokafo, adamfo, anaa telefon frɛ a wugye no wugyina hɔ.
  • Ma ɛnyɛ ketewa. Sɛ ɛyɛ simma anum mpo a, ɛfata sɛ woyɛ. Botae ne sɛ wobɛkɔ so daa, ɛnyɛ kwan tenten no.
  • Sɛ wim tebea sesa a, nantew wɔ fie. Twa fie no ho hyia, foro atrapoe na ba, ofis kwan tenten ho.

Asɛm bi a ɛfa ahwɛyiye ho: nantew a ɛyɛ brɛoo wɔ aduane akyi no yɛ asomdwoe na ɛyɛ dwoodwoo ma nnipa dodow no ara. Sɛ wowɔ apɔmuden tebea bi, kabea ho haw, anaasɛ woresan anya wo ho wɔ apirakua anaa oprehyɛn akyi a, bisa wo dɔkota nantew a ɛfata wo, na fi ase brɛoo. Tie wo nipadua na tew so sɛ biribiara reyaw a.

Apɔmuden suban pa pii bisa wo pii wɔ mfiase. Eyi bisa biribiara kakraa bi. Simma du, aduane a wo ara na anka wobedi no akyi. Eyi yɛ nsakrae a ɛyɛ na ho akyɛde a nnyinasonokware ankasa hyɛ no mma, na ɛyɛ dɛ a ɛyɛ dinn sɛ wobɛyɛ. Anadwo yi, anwummere aduane akyi, wubetumi apue waakye na woahu.

Nsɛm a ɛkyerɛɛ

Ansa na wobɛkɔ, kasɛm tiawa bi fa ɔhwɛ ho

KEEP CALM de adesua nnwinnadeɛ a wode boa wo ho a wontua hwee ma. Eyi nyɛ ayaresa afotuo, yare ho nhwehwɛmu, anaa adwene ho ayaresa, na ɛnnsi ɔbenfoɔ hwɛ ananmu. Sɛ biribi wɔ ha a ɛkyerɛ sɛ ɛboro daa nhyɛso so a, sɛ wobɛfrɛ ɔbenfoɔ no yɛ anammɔntuo a emu yɛ den na nyansa wɔ mu.

If you are in crisis or thinking about harming yourself, you are not alone. In the US, call or text 988 (Suicide & Crisis Lifeline, 24/7), text HOME to 741741 (Crisis Text Line), or call 911 in an emergency.