So wunim calories a ɛwɔ nneɛma a wonom no mu?

So woyɛ obi a woyere wo ho sɛ wobɛtew wo mu duru so? Afei ebia wobɛhwɛ nnuan ahorow a wudi ne dodow a wudi no yiye. Nanso so wususuw saa ara wɔ nea wonom awia no ho? Mfomso a yɛn mu pii di ne sɛ, bere a yesusuw calories a yenya fi aduan mu ho no, yensusuw calories a yɛde ka yɛn nipadua ho fi anonne mu no ho kɛse. Nanso calories a yɛde ka yɛn nipadua ho a yennim no betumi asɛe mmɔden a wobɔ sɛ wobɛtew wo mu duru so no koraa.

Sɛ yɛbɛka no tiawa a, dɛn ne calories yi?

Okay, momma yenni kan nte nea calorie yɛ ase. Calorie yɛ ahoɔden biako. Ɛte sɛ nea wode mita susuw kwan tenten ne kilogram de susuw mu duru. Biribiara a yedi na yɛnom no ma yɛn nipadua nya ahoɔden. Saa ahoɔden yi ne nea yɛn nipadua de home, bɔ yɛn koma, nantew, tu mmirika, susuw nneɛma ho, yɛ biribiara.

Afei ɔhaw no ni. Sɛ yedi calories pii sen nea yehia da koro a, yɛn nipadua no sie saa ahoɔden a ɛboro so no sɛ srade. Saa nneɛma a yɛboaboa ano yi bere kɔ so no ma yɛn nipadua mu duru kɔ soro, na ɛno kyerɛ sɛ yɛyɛ kɛse. Enti, sɛ yɛbɛkɔ so akura mu duru a ɛfata mu a, ɛho hia yiye sɛ yɛbɛma calories dodow a yedi ne calorie dodow a yɛhyew da biara no kari pɛ.

Calories a ahintaw wɔ nneɛma a yɛnom bere nyinaa mu

Afei ma yɛnhwɛ bɛyɛ sɛ calorie dodow a ɛwɔ anonne a yɛnom da biara da no bi mu. Ebia saa dodow yi bɛsono kakra wɔ brand biara mu, nanso ɛsɛ sɛ eyi ma wunya adwene pa.

Ɔkwan bɛn so na anonne a ahoɔdennuru pii wom pira akwahosan?

Sɛ wokɔ so nom anonne a ahoɔdennuru pii wom saa a, ebetumi aka w’akwahosan wɔ akwan pii so.

1. Mu duru a ɛkɔ soro ne kɛseyɛ mmoroso

Eyi ne nkɛntɛnso titiriw a ɛda adi kɛse. Fa no sɛ, sɛ wonom soda a asikre wom toa biako da biara a, ɛno nkutoo de calories bɛyɛ 150 ka wo nipadua ho. Sɛ woanhyew saa calories no a, wode bɛboro calories 1,000 bɛka ho wɔ dapɛn biako mu, na wode bɛboro calories 4,500 aka ho wɔ ɔsram biako mu. Eyi ne ade a ɛma wo mu duru kɔ soro tẽẽ.

2. Asiane a ɛwɔ hɔ sɛ obi benya Asikreyare a Ɛto so Abien

Nsã a asikre wom a wɔnom daa no ma asiane a ɛwɔ hɔ sɛ obi benya asikreyare a ɛto so abien no yɛ kɛse. Saa anonne yi ma asikre dodow a ɛwɔ mogya mu no kɔ soro mpofirim, na bere kɔ so no ebetumi ama insulin atumi ako atia nipadua no.

3. Asiane a ɛwɔ hɔ sɛ obi benya komayare

Calorie ne asikre a obi di dodo betumi ama srade a epira (triglycerides) a ɛwɔ mogya mu no akɔ soro, mogya mmoroso, na asiane a ɛwɔ hɔ sɛ obenya komayare no akɔ soro.

4. Nse a ɛporɔw

Nsã a asikre ne asikre wom betumi ama sẽ mu ntini ayɛ mmerɛw, na ɛde sẽ a ɛporɔw na ɛde sẽ ho haw afoforo aba.

Enti, dɛn na ɛsɛ sɛ yɛyɛ na ama yɛanya apɔwmuden?

Nsuro sɛ wobɛte saa nsɛm yi. Sɛ wode nsakrae nketenkete kakraa bi ka wo da biara da dwumadi ho a, ɛnyɛ den sɛ wubetumi akwati asiane ahorow yi.

• Nsu ne w’adamfo paa: Nsu a eye sen biara, ɛma apɔwmuden, na enni calorie a wode bedum wo sukɔm ne nsu a ɛho tew. Fa nyɛ wo su sɛ wobɛnom nsu a ɛdɔɔso da biara. Sɛ nsu a ɛnyɛ den a wobɛnom afono wo a, wubetumi de lime a wɔayam, kukuruku a wɔayam, anaa mint nhaban kakraa bi aka ho na ama ayɛ dɛ kɛse.
• Nom tii ne kɔfe a asikre nnim: Asikre teaspoon biako mpo a ɛwɔ wo tii anaa kɔfe kuruwa mu no de calories pii ka ho. Tew asikre so sɛnea wubetumi, anaasɛ fa yɛ wo su sɛ wobɛnom a asikre nnim.
• Kenkan nsɛm a wɔakyerɛw so: Fa nyɛ wo su sɛ wobɛkenkan anonne a wɔde ahyɛ toa mu a wotɔ wɔ sotɔɔ mu no din. Hwɛ asikre a ɛwɔ mu ne calorie dodow a ɛwɔ mu no yiye titiriw .
• Dan kɔ nnuaba mu nsu a wɔayɛ no foforo so: Sɛ́ anka wobɛnom nnuaba mu nsu a wɔakyekyere no, yɛ w’ankasa nnuaba mu nsu a wɔayɛ no foforo wɔ fie a womfa asikre nka ho. Nanso, esiane sɛ asikre ne calories a ɛwɔ nnuaba mu nso wɔ abɔde mu nti, ɛho hia sɛ wɔnom no sɛnea ɛsɛ.
• Hwɛ yiye wɔ nsa ho: Calories pii nso wɔ nsa mu, enti nsa a wobɛnom ano hye a, so wɔ mfaso ma wo mu duru a wobɛhwɛ so ne akwahosan nyinaa.

Sɛ wowɔ dadwen anaa adwenem naayɛ bi wɔ wo mu duru, aduan a wudi, anaa tebea horow te sɛ asikreyare ho a, ɛbɛyɛ papa sɛ wobɛkɔ w’abusua oduruyɛfo (GP) nkyɛn akɔhwehwɛ afotu.