Afotusɛm ntiantia
- Eat at least one meal a day with no screen.
- Put your fork down between bites to slow your pace.
- Pause halfway and stop at satisfied, not stuffed.
San kɔ wʼaduane a etwaa to no so. Wutumi kae sɛnea ɛkaa wʼanom? Ɛnyɛ nea ɛyɛ, na mmom sɛnea ɛtee wʼanom ankasa, baabi a na wowɔ, sɛ ɔkɔm dɛɛ wo koraa bere a wofii ase no anaa?
Yɛn mu pii fa ho no, mmuae nokware no ne dabi. Yedidi wɔ sink so. Yedidi a yɛde nsa baako kura telefon, baako kura sandwich, na yɛn ani wɔ baabi foforo koraa. Yedu ɛbɛ a chips wɔ mu no ase na ɛyɛ yɛn nwonwa sɛ asa, efisɛ yɛanka biako mpo nhwɛ ankasa da. Aniwu nni ho. Wɔahyehyɛ asetena a ɛwɔ hɔ nnɛ no dodow no ara sɛ ɛbɛtwe yɛn adwene afi pon no so.
Adidi a wode wʼadwene si so yɛ nsiesie a ɛyɛ bɛrɛbɛrɛ. Ɛyɛ ɔyɛ a ɛnyɛ den a wode wʼadwene si wʼaduane ne wo nipadua so bere a woredidi. Aduane biara a wabra nni hɔ, calorie akontaa nni hɔ, mmara a ɛfa papa ne bɔne ho nni hɔ. Adwene nko ara. Na ɛda adi sɛ adwene no yɛ adwuma a ɛyɛ nwonwa.
Nea ɛyɛ ankasa
Adidi a wode wʼadwene si so fii adwennsie mu, ɔyɛ a wode hyɛ bere a ɛwɔ hɔ mprempren no nsow a wummu ho atɛn. Sɛ wode di dwuma wɔ aduane ho a, ɛkyerɛ sɛ wode wo nteɛ di dwuma, ɛdɛ, ɛhua, sɛnea ɛte, ne ne hyew, bere a woretie wo nipadua ɔkɔm ne mmeeyɛ ho nsɛnkyerɛnne nso.
Saa fa a etwa to no ho hia. Harvard aduane ho akwankyerɛfo kyerɛkyerɛ adidi a wode wʼadwene si so mu sɛ ɛyɛ ade a ɛboa adidi kwan biara mmom sen sɛ ɛde nhyehyɛe a ɛyɛ den besi ananmu. Ɛnyɛ aduanedie nhyehyɛe (diet). Wutumi yɛ no wɔ salad anaa awoda keeki asinasin so. Aduane no nsesa. Nea ɛsesa ne sɛnea wode wo ho ba ho.
Saa nsonsonoe no de ahofadi ba. Aduane ho afotu pii ba a wɔakyekyere mu wɔ anohyeto ne afɔdi mu. Eyi yɛ nea ɛne no bɔ abira. Ɛhwehwɛ wo sɛ di wʼaduane anigye mu kyɛn, ɛnyɛ kakra, na fa wo ho to so sɛ wo nipadua wɔ biribi a mfaso wɔ so a ɔbɛka akyerɛ wo sɛ wobrɛ wo ho ase ara a etie no.
Adɛn nti na ahobrɛase yɛ pii
Nea ɛwɔ ha ne nkwabea fa a ɛma eyi yɛ pɛ. Wʼayamu ne wʼamene di nkitaho daa denam hormone so, na saa nkitahodi no gye bere. Etumi gye bɛyɛ simma 20, ɛtɔ da bi tenten kyɛn, ansa na wʼamene ahu sɛ woamee.
Gyina nea ɛkyerɛ no so. Sɛ wuwie aduane wɔ simma awotwe mu a, wo mmeeyɛ ho nsɛnkyerɛnne ba bere tenten akyi a aduane no asa. Woadi atra baabi a wʼani da hɔ dedaw, na woante sɛ ɛreba. Di saa aduane no koro no ara nkakrankakra, fa wʼadware si fam adidi ntam, na nsɛnkyerɛnne no nya bere ato wo. Wuhu bere a woamee, na wutumi gyae wɔ hɔ.
Nhwehwɛmufo asusuw eyi. Adidi a ɛyɛ nkakrankakra no ne ɔkɔm hormone no a wɔbɛbrɛ no ase pii ne hormone a ɛka kyerɛ wo sɛ woamee a wɔbɛyi adi denneennen wɔ abusuabɔ mu. Wɔn a wodidi nkakrankakra no taa hu bere a wɔamee, bɛyɛ mee 80 percent, sen sɛ wɔbɛhyɛ ma tɔ.
Adanse a anidaso wɔ mu wɔ nneɛma a ɛyɛ den no nso ho. Wɔ nhwehwɛmu ketewa bi a Harvard Health ka ho asɛm mu no, nnipa a wɔkɔɔ adidi a wode wʼadwene si so nkyerɛkyerɛ a wɔde si ɔkɔm ne mmeeyɛ so dapɛn biara no kae sɛ wodidi ma ɛboro so no so kakra, ne adwennwennwen, ahopopo, ne awerɛhow nso so, bere a asram abiɛsa twaa mu no. Nhwehwɛmu kɛse no nyɛ pɛ wɔ sɛ adidi a wode wʼadwene si so sesa nipadua mu duru ankasa anaa, na ɛfata sɛ yɛka nokware fa ho. Nanso nea wonyaa wɔ adidi a ɛboro so ne nkatede adidi ho no yɛ pɛ kɛse. Ɛte sɛ nea ɛboa adɛn ne sɛnea wodidi no kyɛn nea wodi no nko ara.
Sɛnea wobɛfi ase, a wonsesa wʼasetena nyinaa
Wunhia aduane soronko anaa baabi a ɛyɛ komm. Wutumi yɛ adidi a wode wʼadwene si so wɔ biribiara a ɛwɔ wo pon so anadwo yi. Akwan kakra a wode bɛfa mu:
- Di aduane biako a mfiri nni ho. Fa telefon no kɔ dan foforo mu. Dum sini no. Aduane biako pɛ da biara a mfiri nni ho sesa nea wuhu.
- Tena pon ho na woadidi. Ɛnyɛ kar mu, ɛnyɛ kawnter so, ɛnyɛ wugyina frigye anim. Baabi a wowɔ no ka kyerɛ wo nipadua sɛ adidi bere adu, ɛnyɛ sɛ wode rehyɛ wo ho den nko ara.
- Gyae ho kakra ansa na woadi nea edi kan. Hwɛ aduane no. Te ne hua. Home brɛoo. Saa tokuru ketewa yi yi wo fi nea woyɛ a wonsusuw ho mu ba baabi a wowɔ ankasa.
- Fa wʼadware to fam adidi ntam. Saa ade biako yi yɛ adwuma no dodow no ara. Ɛhyɛ wo ma wode nkakrankakra a ɛyɛ brɛoo sen wʼahoɔhare a wonim no di.
- We kyɛn nea wususuw sɛ ɛho hia, na ka hwɛ. Hwɛ bere a ɛdɛ no yɛ den paa ne bere a efi ase yera.
- Hwɛ wo ho wɔ mfimfini. Gyae ho na bisa wo ho nokware mu sɛ, ɔkɔm de me dodow sɛn mprempren? Meredidi efisɛ ɔkɔm da so de me, anaa efisɛ aduane no wɔ mʼanim?
- Bɔ mmɔden sɛ wubegyae bere a woamee, ɛnyɛ bere a woahyɛ ma. Wutumi san adidi akyiri. Wɔama wo kwan sɛ wugyaw aduane kakra.
Fi ase a wode emu biako, ɛnyɛ ason no nyinaa. Yi aduane a wopere wo ho di anaa wo ho nni hɔ a wudi mpɛn pii no, anɔpa aduane wɔ wo pon ho, awia aduane wɔ kwan so, na ma ɛno biako pɛ nya wʼani kakra. Ma ɛnyɛ pɛ.
Ɔkɔm ne atenka ntam nsonsonoe
Adidi pii nyɛ ɔkɔm ho ankasa. Yedidi bere a yɛafono, ahopopo akɔ yɛn so, yɛn nko ara, yɛabrɛ, anaa efisɛ ayɛ awia na ɛno na woyɛ awia. Adidi a wode wʼadwene si so boa wo ma wuhu eyinom mu nsonsonoe, brɛoo, a wonyɛ emu biako bɔne.
Bere a edi hɔ a wode wo nsa bɛkɔ aduane ho a ɛnyɛ adidi bere no, gyae ho kakra na bisa nea wo nipadua te ankasa. Wʼayamu da mpan anaa wʼadwene rehwehwɛ ahome? Abien nyinaa yɛ nokware, na emu biako nhia sɛ wobu atɛn. Nanso bobɔ no din ma wo kwan a wobɛfa so. Ɛtɔ da bi mmuae no da so ara yɛ sɛ didi, na ɛno yɛ. Ɛtɔ da bi wuhu sɛ nea na wuhia ne nantew, nsu kuruwa, anaa simma anum ahomegye.
Nkaeɛ a ɛfa bɛrɛbɛrɛ ho
Saa ɔyɛ yi tumi kanyan nneɛma ma nnipa binom, na ɛfata sɛ yɛka no pefee. Sɛ wowɔ adidi a ɛnteɛ ho abakɔsɛm anaa wo ne aduane abusuabɔ a ɛyɛ den a, adwene a wode si adidi so betumi ayɛ adesoa sen ahodwo. Adidi a wode wʼadwene si so nyɛ ɔyaresa a ɛma adidi yare, na akwankyerɛfo a wɔkyerɛkyerɛ no ka asɛm koro no ara. Sɛ aduane, mu duru, anaa wo nipadua yɛ ahohia ankasa farebae a, yɛsrɛ wo, fa wo ho hyɛ ɔyaresafo, aduane ho akwankyerɛfo a wɔakyerɛw no din, anaa adwene ho ɔyaresafo a obetumi aboa wo tee ase. Wofata ɔhwɛ a wɔahyehyɛ ama wo ankasa.
Yɛn mu pii fa ho de, adidi a wode wʼadwene si so yɛ ɔkwan a wode san fa biribi ketewa a ɛyɛ papa. Aduane a wuka ankasa. Nipadua a wutie no ankasa. Simma kakra a ɛyɛ komm wɔ da no mu a ɛyɛ wo ne aduane a ɛwɔ wʼanim no dea nko ara. Ɛnsɛ sɛ woyɛ no pɛɛ. Ɛsɛ sɛ woba pon no ho na wuhu sɛ wowɔ hɔ nko ara.
Nea wonyaa
- Harvard T.H. Chan School of Public Health, Mindful Eating: The Nutrition Source
- Harvard Health Publishing, Slow down: and try mindful eating
- National Library of Medicine (PMC), Comparison of mindful and slow eating strategies on acute energy intake