Afotusɛm ntiantia
- Take a 10-minute walk instead of reaching for coffee.
- Get into bright daylight to reset your alertness.
- Drink a full glass of water before you blame the slump.
Bɛyɛ awia mfimfini no, ɛba te sɛ dɔn. Wo aniwa nwoma yɛ duru, wo adwene si so yɛ mmerɛ, na skrini a ɛwɔ w'anim no bɛyɛ te sɛ deɛ ɛwɔ kasa foforɔ mu. Wode wo nsa kɔfa kɔfin anaa asikyiri, wupia wo ho fa mu, na wote nka sɛ wonni mfomsoɔ kakra. Akwaaba awia berɛmu adwene brɛ no mu, na adeɛ a edi kan a ɛsɛ sɛ wohu ne sɛ ɛnyɛ wo mfomsoɔ.
Saa brɛ yi taa ba ara kɔsi sɛ nna ho nimdefoɔ ato din bi: awia ekyiri berɛmu brɛ. Na ɛwom sɛ wɔtaa de mfomsoɔ to awia berɛ aduane duru no so deɛ, ɛno yɛ asɛm no fa kɛkɛ.
Deɛ ɛrekɔ so ankasa
Wo nipadua nantew wɔ dɔn a ɛwɔ wo mu so, wo circadian nteyɛeɛ, a ɛhwɛ ɛberɛ a wo ho dwo wo ne ɛberɛ a wopɛ sɛ woda wɔ da no nyinaa mu. Saa dɔn no wɔ baabi mmienu a ɛkɔ fam kɛse. Baako ne deɛ ɛda adi wɔ anadwo mfimfini. Deɛ ɛka ho no yɛ brɛ ketewa wɔ awia ntɛm, mpɛn pii ɛwɔ nnɔn baako ne mmiɛnsa ntam. Nsɛnkyerɛnneɛ a ɛma w'ani da hɔ no brɛoo so gyae kakra wɔ berɛ tiawa bi mu, na wote nka. Yei ba sɛ wodii awia berɛ aduane anaa woanni mpo.
Nanso awia berɛ aduane betumi ama mu ayɛ duru. Aduane kɛse, a ɛyɛ duru, a carbs ahyɛ mu ma no bisa wo nipadua sɛ ɛnyɛ adwuma ankasa de yam, na sukyiri a ɛforo na ɛsane to wɔ wo mogya mu prɛko pɛ wɔ akyi no betumi ama woatwe wo ho. Enti brɛ no, ɛyɛ wo dɔn no fa kɛse, na awia berɛ aduane no taa ma ne nne kɔ soro. Da a wodaeɛ bɔne anadwo a atwam no, nsuo a ahyɛ wo, ne anɔpa tenten a wode yɛɛ adwene mu adwuma den nyinaa ma ɛpa wo den kɛse.
Sɛ wuhu yei a, ɛsesa sɛnea wode wo ho di no. Wonsɛeeɛ, na ɛnsɛ sɛ wonya nneɛma a ɛhyɛ wo den pii. Wuhia nneyɛeɛ kakra bi a ɛbɛsane ama w'ani ada hɔ a ɛnsɛe w'anwummerɛ.
Deɛ ɛboa ankasa
Yei ne fa a ɛhyɛ nkuran: nneɛma a ɛyɛ adwuma no yɛ mmerɛ, ɛyɛ kwa, na ɛgye simma kakra pɛ.
- Sɔre na keka wo ho. Nantew tiawa, mpo simma 10, yɛ nsesaeɛ a wode wo ho to so kɛse a ɛwɔ hɔ. Nhwehwɛmu ahu sɛ nantew tiawa betumi ama adwene atew te sɛ da tiawa. Ɔkɔ no nyane wo nipadua na ɛbubu komm a ɛma nna ba no mu.
- Kɔ hann a ano yɛ den mu. Hann yɛ nsɛnkyerɛnneɛ a tumi wɔ mu ma wo nipadua dɔn. Adesua kyerɛ sɛ wonya hann a ano yɛ den, awia hann a ɛyɛ pa, wɔ awia ntɛm a, ɛbɛtumi atew brɛ no nkɛntɛnso a ɛwɔ adwene ne adwenemu so. Kɔ abɔnten sɛ wubetumi a. Sɛ wuntumi a, tena mpoma a ɛhyerɛn sen biara a wowɔ no ho.
- Nom nsuo kakra. Nsuo a ɛsa wo ho kakra da adi sɛ ɔbrɛ ne adwene kusukuukuu ansa na wote osukɔm mpo. Nsuo kuruwa a ahyɛ mu yɛ ano aduru a ɛyɛ adwuma a nnipa taa twa to.
- San dwene awia berɛ aduane ho, brɛoo. Awia berɛ aduane a ɛyɛ brɛoo a protein, fiber, ne nhabamma wɔ mu taa ma wugyina hɔ pintinn sen aduane duru a carbs a wɔayɛ no ahyɛ mu. Ɛho nhia sɛ wudi aduane a ɛyɛ awerɛhoɔ. Hwɛ kɛkɛ sɛ awia berɛ aduane bi taa ma wo ho tɔ fam anaa.
Wobetumi de yeinom mu mmienu abom. Nantew tiawa wɔ abɔnten wɔ awia hann mu a wokura nsuo toa hyia mu mmiɛnsa prɛko pɛ, wɔ simma dunum mu.
Kɔfin ne nna tiawa ho asɛm
Emu biara nyɛ ɔtamfo, nanso emu biara wɔ ne hint. Kɔfin boa ani a ɛda hɔ ampa, nanso sɛ wonom no akyi dodo a, ɛbɛtumi asɛe wo da a wobɛda anadwo no komm, ɛfiri sɛ ɛtena wo mu nnɔn pii. Saa da bɔne no na ɛma ɔkyena brɛ no yɛ bɔne kɛse. Sɛ wode wo nsa kɔ kɔfe a, bɔ mmɔden sɛ wobɛnom no awia ntɛm.
Da tiawa bi betumi ayɛ anigye sɛ wo da ma kwan a. Ma ɛnyɛ tiawa, bɛyɛ simma 20, na awia ntɛm a ɛrenkɔ wo anadwo mu. Nna a ɛware betumi ama woapae wo ho sen kane, na nna a ɛyɛ akyi betumi ama da a wobɛda berɛ a woda no ayɛ den.
Berɛ a ɛboro awia brɛ kɛkɛ so
Awia berɛ brɛ a wonim sɛ ɛbɛba no yɛ adeɛ a ɛteɛ. Ɔbrɛ a ɛkɔ wo nnompe mu a ɛdi w'akyi da no nyinaa, da biara, no nyɛ deɛ ɛteɛ, na ɛfata sɛ wode di no aniberesɛm. Sɛ wo da anadwo mũ na woda ara na wonsɔre a w'ahome a, sɛ ɔbrɛ no rebrɛ wo adwene anaa wo tumi a wode yɛ adwuma ase a, anaa sɛ ɔbrɛ no baa na ɛnkɔ a, kɔhwɛ wo dɔkota. Ɔbrɛ a ɛkɔ so betumi akyerɛ nneɛma te sɛ nna yare, dadeɛ a ɛsua wɔ mogya mu, thyroid ho haw, anaa adwenemuhaw, a wobetumi asa ne nyinaa berɛ a wɔato din.
Nanso awia berɛ brɛ a ɛyɛ daa no deɛ, wowɔ tumi pii sen sɛnea ɛyɛ wo wɔ saa berɛ no. Berɛ a ɛdi hɔ a saa nalu duru no bɛba no, ka su a wopɛ sɛ wokɔ wo akonnwa mu kɔ akyiri no gu. Sɔre gyina hɔ. Kɔ mpoma ho anaa pue kɔ abɔnten. Nom nsuo kakra. Ma no simma du. Mpɛn pii wubehyia wo da no nkaeɛ wɔ tebea pa mu sen sɛdeɛ kɔfe no anka begya wo.
Nsɛm a ɛfiri
- Sleep Foundation, Why You Get Sleepy After Eating
- National Institutes of Health / NIH, Does Bright Light Counteract the Post-lunch Dip in Subjective States and Cognitive Performance?
- CDC, Adult Activity: An Overview