Afotusɛm ntiantia
- Eat more on the days you move more.
- Refuel within a couple of hours of a hard workout.
- See a doctor if your periods change or injuries linger.
Aduane ho afotuo dodow no ara kyerɛ baabi koro: di kakra, te so, tew so. Enti ebetumi ayɛ nwonwa, ɛbɛn nokwasɛm, sɛ obi bɛka sɛ nnipa bi nnidi sɛ ɛsɛ. Nanso ɛba, na ɛba nnipa atetee a wɔyɛ adwuma so, ɛnyɛ aagorɔdifo akɛse nko ara. Wokɔ so nantew anaa woyɛ ɔnaadwuma kɛse, abrabɔ yɛ den, wugyaw aduane a wonhu yiye, na wo nipadua pahe kɔ ɔhia mu a ɔrentumi ankɔ so.
Din koraa wɔ hɔ ma eyi mu a anibere wom. Adesuafo frɛ no ahoɔden a ɛsua a ɛwɔ hɔ, na sɛ ɛkɔ so a, ebetumi de basaayɛ ato wo nipadua mu nhyehyɛe nyinaa so brɛoo.
Nea ɔkɔm a wodi a wonhu kyerɛ ankasa
Dwen aduane a wudi no sɛ sika a wo nipadua sɛe. Saa ahoɔden no bi kɔ wo ɔnaadwuma mu. Nea aka no ne nea wo nipadua de yɛ biribiara a aka, wo koma, wo nkwa nnuru (hormones), wo nipadua banbɔ nhyehyɛe, wo nnompe, wo amene. Saa nkae no na adesuafo frɛ no ahoɔden a ɛwɔ hɔ.
Sɛ woyɛ ɔnaadwuma pii nanso wonni aduane pii mma ɛnhyia a, nkae no so tew. Yɛ saa mpɛn pii a ahoɔden no nnɔɔso nyɛ nneɛma a ɛho hia. Wo nipadua, esiane sɛ ɛyɛ nyansafo nti, fi ase te ka so. Ɛma wo metabolism (sɛnea wo nipadua dan aduane yɛ ahoɔden) yɛ brɛoo. Ɛtew nneɛma a ɛnhia ntɛm so. Wote ne nkɛntɛnso ansa na wobɛfrɛ no ɔhaw mpo.
Eyi nyɛ ntetee a ano yɛ den nko ara ho asɛm. Ebetumi afi werɛfiri ankasa, nhyehyɛe a emu yɛ den, adidi te so a ɛkɔ akyiri kakra, anaa sɛ wonhuu ahoɔden dodow a w'adwumayɛ hwehwɛ mprempren ara kwa.
Nsɛnkyerɛnne a ɛkyerɛ sɛ wo so retew
Ntaa nyɛ ɔkɔm a wodi a wonhu mmɔ ne ho dawuru. Epue sɛ nkwanhwehwɛ pii a ɛnna adi yiye a ɛyɛ mmerɛw sɛ wode bɛto ahohaw anaa onyini so. Ɛsɛ sɛ wohwɛ no yiye sɛ eyinom mu pii te sɛ nea wunim:
- Wabrɛ wɔ ɔkwan bi a nna ntumi nsiesie.
- Awɔw de wo mpɛn pii, anaa wo ho yɛ nwini sen nnipa a wɔatwa wo ho ahyia no.
- W'adwumayɛ yɛ den sen sɛnea ɛsɛ sɛ ɛyɛ, na wonnya ahoɔden.
- Wofa awɔw biara a etwa hɔ, anaa apirakuru ne ɔyaw nketewa wu nkakrankakra.
- Wonya apirakuru a entumi nnyae yiye, a ɛka nnompe ho ɔyaw ho.
- Wo suban yɛ tratraa, w'adwene yɛ basaa, wo nna asɛe.
- Sɛ ɛyɛ mmea a, bra bere yɛ nea ɛnkɔ pɛpɛɛpɛ anaa egyae. Ɛno yɛ nsɛnkyerɛnne kɛse, ɛnyɛ ahomka.
Nea etwa to no ho hia. Sɛ aberɛ tenten mu wudi kakra koraa a ɛnso adwumayɛ akyi a, ebetumi asiw awoɔ ho nkwa nnuru (hormones) ano, na bra bere a ɛyera anaa ɛnkɔ pɛpɛɛpɛ no yɛ kɔkɔbɔ a emu da hɔ pefee a wo nipadua de ma. Nhwehwɛmu a ɛfa saa nkyerɛwde yi ho ka no bata nnompe a ɛyɛ mmerɛw, nipadua banbɔ a atew so, metabolism a ayɛ brɛoo, ne suban a aba fam ne ahoyeraw a ɛkɔ soro kɛse ho. Ɛno mu biara nyɛ apɛde ho asɛm. Ɛyɛ nipadua a ɛrebɔ mmɔden sɛ ɔde nea esua sen nea ɛho hia bɛbɔ ne ho ban.
Sɛ wudi aduane a ɛsɛ a ɛnyɛ anibere. Ɛyɛ ahoɔden a ɛma biribiara a ɛwɔ wo nipadua mu yɛ adwuma.
Adidi a wode bɛsan akɔ pintinn mu
Asɛmpa ne sɛ ano aduru no taa yɛ mmerɛw, sɛ ɛhwehwɛ sɛ wugyae su bi a wode ka wo ho a mpo. Wudi pii, na wudi bere nyinaa.
- Fa wo ahoɔden toto wo mmɔdenbɔ ho. Nna a wokeka wo ho pii no, di pii. Wo kɔm a ɛde wo no nyɛ ɔkwankyerɛfo a wugye no di bere nyinaa wɔ ha, titiriw sɛ woatete wo ho sɛ wummu nʼani a, enti ntwɛn nkosi sɛ ɔkɔm bɛde wo paa ansa na woadidi.
- Nnyae aduane wɔ ɔnaadwuma ho. Di biribi ansa na woayɛ mmɔdenbɔ tenten, na hyɛ ahoɔden mu bio akyiri yi. Nnuanetuanu a protein ne carbohydrate wom a wudi no nnɔnhwerew abien mu wɔ adwumayɛ a ano yɛ den akyi no boa wo nipadua ma ɛsan kyekyere ne ho sen sɛ ɛbɛsɛe.
- Kyekyɛ aduane mu wɔ da no nyinaa mu. Adidi mmiɛnsa ne nnuanetuanu kakra ma sika tɔn no yɛ ma yiye sen anwummeredidi kɛse baako akyi a fi anɔpa wadi hwee.
- Yɛ no aduane ankasa a wubedi ampa. Eyi nyɛ tumi a wode yɛ basaa, nanso ɛyɛ nkae sɛ ahoɔden pii, a carbohydrate ne srade a ɛyɛ apɔwmuden ka ho, ne botae no. Srade anaa carbohydrate adidi a esua yɛ adɛn a emu da hɔ a ɛtaa ba.
Nnipa pii ho dwiriw wɔn wɔ sɛnea ntɛm a basaayɛ ne ɔbrɛ no bi twa kɔ bere a wodi aduane a ɛsɛ ara pɛ no ho.
Bere a ɛsɛ sɛ wopɛ mmoa pii
Sɛ wususuw sɛ woadi aduane a esua bere bi mu, titiriw sɛ wo bra bere asakra, worenya apirakuru a ɛsan ba, anaa wote nka sɛ wo ho atew bere nyinaa a, ne dɔkota anaa adidi ho ɔbenfo a wɔahyɛ no tumi (registered dietitian) nkasa. Wobetumi ahwɛ nea ɛrekɔ so na wɔaboa wo ma woasan akyekyere wo ho dwoodwoo.
Biribi foforo bi wɔ hɔ a ɛsɛ sɛ wokita no berɛw. Sɛ adidi pii yɛ hu ma wo, sɛ wo ne aduane ne wo nipadua ntam abusuabɔ akyekyere wɔ nhyɛsoɔ, ehu, anaa afɔbu mu a, ɛno nso fata mmoa ankasa, na aniwu biara nni mu. Dɔkota anaa afotufo a ɔne adidi ho haw yɛ adwuma betumi aboa. Wo nipadua nhwehwɛ sɛ woyɛ ketewa. Ɛrehwehwɛ sɛ wɔma no aduane.
Nea ɛfiri
- National Center for Biotechnology Information, Relative Energy Deficiency in Sport (RED-S): Scientific, Clinical, and Practical Implications
- Mayo Clinic Press, Understanding Relative Energy Deficiency in Sport (RED-S)
- National Center for Biotechnology Information, The Female Athlete Triad / Relative Energy Deficiency in Sports (RED-S)