Afotusɛm ntiantia
- Ask if a plain apple would satisfy you; if not, it's likely a craving.
- Wait five minutes before acting; real hunger stays, cravings often pass.
- Eat regular, satisfying meals so you never arrive at the table starving.
Wubue frigye no nea ɛto so abiɛsa wɔ dɔnhwerew baako mu. Biribiara nsesae wɔ mu fi bere a wohwɛɛ mu nea etwa to no, na wunnim mpo sɛ ɔkɔm de wo. Wopɛ biribi kɛkɛ. Sɛ eyi yɛ ade a wonim a, ɛnyɛ sɛ woyɛ adifudepɛ anaa wo ho asɛe. Wonam ɔkɔm ne akɔnnɔ ntam atwetwe a ɛba da biara mu, nsɛnkyerɛnne abien a ɛte sɛ wɔn ho yɛ pɛ nanso efi mmeae a ɛsono no koraa.
Sɛ wopaapae emu na wuhu nea ɛyɛ deɛn no, ɛnhwehwɛ ahobreaseɛ a ɛyɛ den. Mpɛn dodow no ara, ɛhwehwɛ ahome tiawa ne nsɛmmisa nokware kakraa bi.
Nsɛnkyerɛnne abien a ɛsono wɔn
Ɔkɔm a ɛyɛ honam fa no yɛ wo nipadua a ɛrehwehwɛ aduan. Ɛtaa kɔ soro brɛoo, a edi bere a atwam fi bere a wudidii akyi no akyi, na ɛda ne ho adi wɔ wo nipadua mu, yafunu a hwee nni mu, ahoɔden a asa, ebia abufuw kakra a ɛrewura mu. Nea ɛho hia ne sɛ, ɔkɔm ankasa bue n'adwene. Sɛ ɔkɔm ankasa de wo a, aduaba bi anaa aduan a aka wɔ aduan akyi yɛ. Aduan biara koraa bɛyɛ adwuma no.
Akɔnnɔ yɛ ne ho foforo. Ɛba mpofirim, mpɛn pii efi baabiara, na ɛyɛ akwankɔ. Ɛmpɛ aduan kɛkɛ. Ɛpɛ saa aduan no, kokoo (chocolate) no, chips no, ade pɔtee no, na nea ɛsi anan a ɛyɛ a ɛrenma no ayɛ komm. Akɔnnɔ taa fi wo amen mu akatua ne nkate mmeae mu sen wo yafunu mu, na ɛno nti na ɛtaa bata atenka ho na ɛnyɛ tank a hwee nni mu.
Atenka a ɛhyɛ ase
Akɔnnɔ dodow no ara yɛ atenka a ahyɛ aduan atade. Sɛnea Cleveland Clinic kyerɛ no, nea ɛkanyan atenka a ɛtaa ba sen biara no nyɛ awerɛhow anaa nhyɛsoɔ koraa, ɛyɛ awerɛfiri (boredom). Nhyɛsoɔ, dadwene, ɔbrɛ, ne ahoɔden a asa na ɛwie nnipa a wɔtaa di kan no. Ebia wobɛsɔ kokoo mu bere a dadwene de wo anaa aduan a ɛkyekye werɛ bere a wo werɛ ahow, na aduan no si nea wuhia no ankasa anan mu kakra, ahomegyeɛ, ahome kakra, awerɛkyekyeɛ kakra.
Ɛno nyɛ suban mu mfomso. Adidi a wode kyekye werɛ yɛ nnipa su, na kuki baako baako esiane sɛ na ɛyɛ da a emu yɛ den no nyɛ ɔhaw a ɛsɛ sɛ wodi ho dwuma. Ɔhaw no fi ase bere a aduan dan ade koro pɛ a wode kɔ atenka a aduan ankasa rentumi nsiesie ho.
Ɔkwan ntɛm a wode bɛhwɛ wo ho
Bere a ɔpɛ a wopɛ sɛ wodidi no ba bio a, sɔ hwɛ na ma no nyɛ brɛoo ansa na woayɛ biribi. Cleveland Clinic kyerɛ nyɛe kakraa bi a ɛfa bere a ɛnnu simma baako:
- Bisa ɔpɛ no nsɛm. Gyae na bisa wo ho pɛɛ: ɔkɔm na ɛde me, anaa meyɛ biribi foforo? Sɛ wodan asɛmmisa no fi "dɛn na mepɛ?" kɔ "dɛn na ehia me?" a, ɛtaa ma mmuae ankasa no pue.
- Yɛ aprɛ ho sɔhwɛ. Bisa sɛ aduan a ɛyɛ teaa na apɔwmuden wɔ mu bɛyɛ wo na woagye wo ani anaa. Sɛ aane a, ebia ɔkɔm de wo. Sɛ ade pɔtee baako pɛ na ɛbɛyɛ a, ebia ɛyɛ akɔnnɔ.
- Ma no simma anum. Fa ɔpɛ no to nkyɛn simma kakra na yɛ biribi foforo, nantew tiawa, nsu kuruwa ma, adwuma tiawa bi. Ɔkɔm ankasa tena hɔ. Atenka mu deɛ no taa twa mu bere a atenka a ɛhyɛ akyi no atu afi hɔ.
- Hu wo nneyɛe a etwa ne ho hyia. Sɛ wuhu sɛ awia nnɔndu bere ne wo bere a wonhyɛ den daa a, wubetumi adi ano kan, wɔ aduan kakra a woahyɛ da anaa ahome a woasiesie ho, na ɛnyɛ sɛ ɛbɛtow ahyɛ wo so.
Botae no nyɛ sɛ wobɛka wo ho ama woagyae adidi. Ɛtɔ da a mmuae no yɛ aane, ɔkɔm de wo, kɔ na kodidi. Botae no ara ne sɛ wubehu nsɛnkyerɛnne a worebua so.
Didi ɔkwan a ɛbɛma gyegyeegye no ano abrɛ ase
Ɔkɔm hunu pii fi adidi a wonyɛ no adwene mu, wɔ screen anim, gyina hɔ, a wonte n'anom dɛ koraa. Sɛ w'adwene wɔ baabi foforo na woredidi a, wo werɛ fi wo nipadua mee ho nsɛnkyerɛnne ne atenka a ɛhyɛ akyi no nyinaa. Sɛ wobɛyɛ no brɛoo wɔ ɔpon ho, na wo ani atua aduan no so ankasa a, ɛma wɔn baanu nyinaa nkenkan yɛ mmerɛw.
Ɛboa nso sɛ worenkɔ adidi bere a ɔkɔm de wo denneennen. Sɛ woma ɔkɔm de wo boro so a, ɛtaa dum wo amen fa a ɛdwen ade na ɛsɔ fa a egye-biribiara, beae a akɔnnɔ di nkonim bere biara. Adidi a ɛkɔ so daa a ɛboro a srade a ɛyɛ den (protein) ne fiber wɔ mu sɛ ma ɛkwati ɔkɔm ankasa a ɛbɛtow ahyɛ wo so na wɔafa no sɛ biribi a ɛnyɛ.
Bere a mmoa pii som bo
Ma nnipa dodow no ara, eyi yɛ ade a ɛtaa ba, na nimdeɛ kakra kɔ akyiri pa. Nanso sɛ adidi adan wo kwan titiriw a wode gyina ahokyere ano, sɛ wote nka sɛ wuntumi nni wo ho so wɔ aduan ho, anaa sɛ nsusuwii a ɛfa adidi ne wo nipadua ho regye wo da mu beae kɛse a, ɛno yɛ nsɛnkyerɛnne a ɛfata sɛ wugye to mu aniberesɛm so. Ɔyaresafo, aduanho nimdefo a wɔakyerɛw ne din (registered dietitian), anaa adwenemuhwɛfo betumi aboa, na sɛ wobɛhwehwɛ mmoa a, ɛnyɛ nea ɛboro so. Ɛyɛ mmuae a ntease wɔ mu ma biribi a ɛyɛ den sen sɛnea ɛsɛ sɛ ɛyɛ ma wo nko ara.
Nanso mpɛn dodow no ara, eyi fa sɛ wobɛyɛ obi a ɔpɛ sɛ ohu nneɛma kakra na woabrɛ wo ho ase kakra. Frigye no da so ara bɛwɔ hɔ simma anum akyi. Mpɛn pii ɛno ne bere a wuhia nyinaa sɛ wubehu nea na worehwehwɛ ankasa.
Nea wɔde nkɔso no fii
- Cleveland Clinic, Decoding Your Hunger: Are You Really Hungry or Not?
- Harvard Health Publishing, Exercising to Relax