Ɔkwan bɛn so na wobɛsusuw w’asen ntwemu pɛpɛɛpɛ? Eyi ho hia w’akwahosan paa!

Sɛ yɛtɔ pants, skirts, anaa jeans a, yɛtaa hwɛ yɛn asen kɛse. Nanso so wunim sɛ w’asen kɛse nyɛ ntade ara kwa? Nokwarem no, ɛyɛ ade a ɛsom bo kɛse, a ɛho hia a ɛkyerɛ w’akwahosan nyinaa. Saa susudua a ɛnyɛ den yi betumi aboa wo ma woahu asiane a ɛwɔ hɔ sɛ wubenya tebea horow a emu yɛ den te sɛ Asikreyare a Ɛto so Abien, mogya mmoroso, srade a ɛkɔ soro, ne komayare.

Wobɛyɛ dɛn asusuw w’asen kɛse pɛpɛɛpɛ?

Nea wuhia ma adwuma yi ara ne teyp a wode susuw nneɛma daa. Ɛyɛ mmerɛw yiye. Ma yɛnhwɛ sɛnea yɛbɛyɛ no pɛpɛɛpɛ.

1. Hwehwɛ baabi a ɛfata: Nea edi kan no, hwehwɛ baabi a ɛkorɔn sen biara wɔ w’asen dompe no so. Mpɛn pii no, eyi wɔ wo yafunu atifi pɛɛ.

2. Fa teyp no to hɔ: Afei fa susuw teyp no to saa asen dompe no atifi, na fa kura wo nipadua no ho tẽẽ wɔ asen mu. Hwɛ sɛ teyp no fi akyi tẽẽ nso.

3. Nea ɛho hia sen biara: Ntwe teyp no denneennen dodo . Na ntwe no denneennen anaasɛ ntwe no denneennen dodo. Fa sie baabi a ɛhɔ yɛ fɛ a ɛne honam ani hwɛbea no nhyia. Nkura wo home mu anaasɛ nnom wo yafunu mu bere a woresusuw no. Tra ase gye w’ahome kɛkɛ.

4. Fa susudua no: Gye ahome denneennen, yi mframa fi mu koraa, na kenkan nɔma a ɛwɔ teyp no so no. Ɛno ne w’asen susuw ankasa.

Dɛn nti na asen kɛse ho hia saa?

Sɛ yɛbɛka no tiawa a, w’asen kɛse yɛ nea ɛkyerɛ srade dodow a wowɔ wɔ wo yafunu mu. Saa yafunu mu srade yi, titiriw nea wɔfrɛ no visceral fat no ne nea asiane wom sen biara.

Bere a saa Visceral Fat yi kɔ soro no, sɛnea nipadua no yɛ n’ade wɔ hormone insulin a ɛhwɛ asikre a ɛwɔ nipadua no mu so no so tew. Yɛfrɛ eyi insulin a ɛko tia . Saa tebea yi ne ade titiriw a ɛma obi nya asikreyare akyiri yi.

Bio nso, yafunu mu srade a ɛboro so betumi ama obi anya mogya mmoroso, mogya mu srade a ɛkɔ soro, ne mmerɛbo mu yare a srade wom, na ne nyinaa ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse.

Enti, dɛn ne asen kɛse a ahoɔden wom?

Eyi betumi ayɛ soronko kakra a egyina wo bɔbeasu, wo tenten, wo nipadua tebea, mfe a woadi, ne abusuakuw a wofi mu so. Nanso, akwahosan ho ahyehyɛde atitiriw a ɛwɔ wiase nyinaa de eyi ho nyansahyɛ ahorow ama wɔ ɔkwan a ɛkɔ akyiri so. Nyansahyɛ pɔtee bi wɔ hɔ ma Asia Kesee Famfo te sɛ yɛn.

So akwan foforo wɔ hɔ a wɔfa so susuw asen ntwemu?

Yiw, akwan foforo pii wɔ hɔ a wɔfa so yɛ saa. Eyinom betumi ama woahu asiane a ɛwɔ hɔ no yiye.

1. Asen ne Asen Nkyɛmu

Nea woyɛ wɔ ha ne sɛ wobɛhwɛ w’asen kɛse de atoto w’asen kɛse ho.

• Sɛnea wosusuw: Susu twa w’asen fã ketewaa no ho hyia. Afei susuw w’asen no fã a ɛtrɛw sen biara (baabi a w’asen no pue kɛse) no ho hyia. Afei fa w’asen susuw kyɛ w’asen susuw mu.
• Asiane: Sɛ saa dodow yi boro 0.85 wɔ mmea fam na ɛboro 0.90 wɔ mmarima fam a , ɛyɛ sɛnkyerɛnne a ɛkyerɛ sɛ yafunu mu srade boro so.

2. Asen ne Ɔsorokɔ Nkyɛmu

Abenfo pii ka sɛ eyi ne ɔkwan a edi mu sen biara na wotumi de di dwuma wɔ amansan nyinaa mu.

• Mmara titiriw: Ɛsɛ sɛ w’asen ntwemu nnu wo tenten fã.
• Sɛnea wosusuw: Sua w’asen ntwemu wɔ nsateakwaa mu. Susuw wo tenten nso wɔ nsateakwaa mu. Afei kyekyɛ w’asen susuw mu denam wo tenten so. Sɛ mmuae no boro 0.5 a, ɛnde na wowɔ asiane mu sɛ wubenya akwahosan ho haw ahorow.

Abusuabɔ bɛn na ɛda asen kɛse ne BMI ntam?

Yɛtaa te nipadua mu duru (BMI) ho asɛm bere a yɛreka mu duru ho asɛm no. Ɛyɛ ɔkwan tiawa a wobɛfa so ahu sɛ ebia wo mu duru a ɛfata ma wo tenten anaa. Nanso BMI wɔ ne sintɔ ahorow. Ɛnkyerɛ wo baabi a wo nipadua mu srade wɔ.

Fa no sɛ obi wɔ BMI a ɛyɛ papa (ennu 25) nanso n’asen kɛse. Wɔn nso wɔ asiane kɛse mu sɛ wobenya komayare ne asikreyare. Ɛtɔ mmere bi a, w’asen kɛse ma wuhu w’akwahosan ho asiane a eye sen BMI. Ɛno nti na nnuruyɛfo de susuw abien no nyinaa di dwuma no.

Ɔkwan bɛn so na wobɛtew asen kɛse so?

Mfomso kɛse bi wɔ hɔ a nnipa pii di wɔ ha. Ɛno ne mmɔden a wobɛbɔ sɛ wobɛtew wo mu duru so denam yafunu mu apɔw-mu-teɛteɛ nkutoo a wobɛyɛ so (crunches, sit-ups).

Sɛ wobɛtew nsateakwaa bi wɔ w’asen mu a, ɛsɛ sɛ wo mu duru so tew wɔ wo nipadua nyinaa so . Ɔkwan a eye sen biara a wobɛfa so ayɛ saa ne sɛ:

1. Aduan a ɛkari pɛ: Tew calorie a wudi so. Tew anonne a asikre wom, nnuan a wɔde di ntɛmntɛm a srade wom, ne nnuan a asikre pii wom so sɛnea wubetumi biara.

2. Apɔw-mu-teɛteɛ daa: Hye calories denam apɔw-mu-teɛteɛ so. Yɛ apɔw-mu-teɛteɛ te sɛ nantew, mmirikatu, asuguare, anaa sakre so anyɛ yiye koraa no nnafua 5 dapɛn biara, anyɛ yiye koraa no simma 30 da biara.

Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa aduan ho nhyehyɛe ne apɔw-mu-teɛteɛ nhyehyɛe a ɛfata wo ho.