So wote nka nso sɛ wo mu duru ayɛ kɛse kakra fi bere a wudii mfe 40 no? Nea ɛyɛ nwonwa no, woredi aduan koro no ara na woreyɛ apɔw-mu-teɛteɛ sɛnea na woyɛ kan no. Nanso dɛn nti na saa mu duru a ɛkɔ soro yi rekɔ so? Eyi yɛ ɔhaw a nnipa pii wɔ. Ɛnyɛ wo mfomso ankasa. Ɛyɛ biribi a ɛfa ɔkwan a yɛn nipadua fa so sesa bere a yɛrenyin no ho. Momma yɛnka eyi ho asɛm tiawa na emu nna hɔ nnɛ.
Dɛn nti na calorie a yehia so tew bere a yɛrenyin no?
Nea enti a ɛte saa no yɛ mmerɛw yiye. Sɛ yɛyɛ mmofra, kyerɛ sɛ, yɛadi mfe aduonu ne aduasa a, ntini dodow a ɛwɔ yɛn nipadua mu no dɔɔso kakra. Saa ntini ahorow yi te sɛ engine nketewa a ɛyɛ adwuma bere nyinaa. Sɛ yɛte hɔ ara kwa a yɛnyɛ hwee mpo a, saa ntini ahorow yi hyew calories a ɛwɔ yɛn nipadua mu, kyerɛ sɛ, ɛde ahoɔden di dwuma.
Nanso bere a yɛrenyin no, mpɛn pii no, bere a yɛadi mfe 30 akyi no, saa ntini yi fi ase tew fi awosu mu. Wɔ saa so tew no ananmu no, srade boaboa ano na ɛkɔ soro. Ɛha na ɔhaw no da. Srade ntini nhyew calories ntɛmntɛm te sɛ ntini mu ntini.
Enti dɛn na ɛba? Sɛnea yɛn nipadua hyew calories, anaasɛ wɔ aduruyɛ mu no, yɛn nipadua mu nneɛma a ɛsakra no , brɛ ase kakra bere a yɛrenyin no. Eyi kyerɛ sɛ, sɛ wudi aduan dodow a wodi bere a na woyɛ abofra no a, wobɛda so ara ahyew calories pii asen nea wo nipadua hia. Wɔkora saa calories a ɛboro so yi so sɛ srade, na ɛma obi mu duru yɛ kɛse.
Susuw ho saa kwan yi so. Bere a wudii mfe 30 no, na wudi aburow mprɛte abiɛsa da biara na woyɛ adwuma da mũ nyinaa, nanso wo nipadua nte biribiara nka. Nanso seesei, bere a woadi bɛyɛ mfe 45 no, sɛ wudi aduan dodow koro no ara a, ɛma wote nka sɛ wo mu yɛ duru na wo ho popo. Nea enti a ɛte saa ne sɛ mprempren wo nipadua no ‘engine a ɛhyew calorie’ no reyɛ adwuma denneennen kakra sen kan no.
Enti dɛn ne eyi ano aduru?
Okay, enti nneɛma abien wɔ hɔ a wubetumi de eyi ayɛ. Eyinom yɛ mmerɛw yiye, obiara betumi ate ase.
1. Calorie a ɛwɔ aduan a wudi mu a wobɛtew so.
2. Apɔw-mu-teɛteɛ dodow anaa ahoɔden a wɔma ɛkɔ soro.
Nea ɛbɛyɛ na eyi mu ada hɔ yiye no, momma yɛnhwɛ nhwɛso yi. Eyi bɛboa wo ma woate saa adwene yi ase ntɛm ara.
| Gyinabea | Nkyerɛmu |
|---|---|
| Nhwɛso (ɔbea) . | Ɔbea a ne tenten yɛ anammɔn 5 ne nsateakwaa 4, ne mu duru yɛ kilogram 59, na ɔyɛ dɔnhwerew biako apɔw-mu-teɛteɛ a emu nyɛ den (e.g. nantew) da biara. |
| Da biara da ahwehwɛde bere a wadi mfe 40 | Calories bɛyɛ 1,980 na ɛwom. |
| Da biara da ahwehwɛde bere a wadi mfe 50 | Calories bɛyɛ 1,880 na ɛwom. (Sɛnea ɛbɛyɛ a wobɛkɔ so akura mu duru ne apɔw-mu-teɛteɛ dodow koro no ara mu) |
| Anoyie | Sɛ ɔda so ara di calories 1,980 bere a wadi mfe 50 a, ɛsɛ sɛ ɔma n’apɔw-mu-teɛteɛ a ɔyɛ da biara da no yɛ kɛse ma ɛyɛ den kɛse (sɛ nhwɛso no, nantew ntɛmntɛm anaa mmirikatu) na amma ne mu duru ankɔ soro. Anaasɛ ɛsɛ sɛ ɔtew aduan a odi so bɛyɛ calories 100. |
Nanso ɛho hia sɛ yɛkae sɛ saa akontaabu ahorow yi yɛ akontaabu a ɛyɛ mmerɛw ara kwa. Saa gyinapɛn ahorow yi betumi ayɛ soronko a egyina nneɛma te sɛ wo nipadua mu nneɛma a ɛsakra, awosu mu nneɛma a wowɔ, ne wo da biara da dwumadi dodow so. Enti ɛyɛ papa bere nyinaa sɛ wo ne w’abusua oduruyɛfo bɛkasa na woahu nea ɛyɛ adwuma yiye ma wo. Obetumi de afotu a eye sen biara a egyina w’akwahosan tebea so ama wo.
Ɛnyɛ calories nko, na mmom aduan pa nso ho hia yiye!
Ɛyɛ papa sɛ wususuw calories ho na ama woatumi ahwɛ wo mu duru so. Nanso bere a yɛrenyin no, ɛsɛ sɛ yesusuw biribi ho bio. Ɛno ne aduannuru a wɔde ma. Calories a wɔtew so ne nnuan a ahoɔden wom a wonni no betumi de nyarewa pii aba.
Bere a yɛrenyin, titiriw wɔ yɛn mfe 70 ne 80 mu no, ɔhaw no ntaa nyɛ mu duru a ɛkɔ soro, na mmom ne mu duru a yɛbɛtew ne mu duru a ɛba fam.
Bere a yɛrenyin no, yɛn akɔnnɔ so tew mpɛn pii. Enti, ɛsɛ sɛ yesusuw ho mprenu sɛ ebia aduan kakraa bi a yedi wɔ mmere a ɛte saa mu no rema yɛn nipadua no aduannuru a ehia nyinaa, i.e. protein, vitamins, ne minerals. Enti, nnuan a ahoɔdennuru pii wom a ahoɔdennuru kakraa bi na ɛwom nanso ahoɔdennuru pii wom a wobɛpaw no ho hia yiye.
Sɛ nhwɛso no, anonne a asikre wom ma wunya calories hunu, nanso aduannuru biara nni mu. Mmom no, sɛ wudi banana ma calories dodow koro no ara a, wubenya aduannuru pii, te sɛ potassium, vitamin, ne fiber. Woahu nsonsonoe a ɛwɔ mu?
Enti, bere a yɛrenyin no, ɛho hia yiye sɛ yesusuw mu duru ho, "So aduan a meredi no ye ma me nipadua?"
Nkrasɛm a Wɔde Kɔ Fie
- Bere a yedi mfe 30 akyi no, yɛn nipadua no ntini mu duru so tew nkakrankakra na ɛboaboa srade pii ano, na ɛno ma sɛnea yɛhyew calories no brɛ ase.
- Sɛ wokɔ so di dodow a na wudi kan no a, ɛda adi sɛ wo mu duru bɛkɔ soro bere a worenyin no.
- Eyi ano aduru abien na ɛwɔ hɔ: tew calorie a wudi so anaasɛ ma w’apɔw-mu-teɛteɛ no mu yɛ den.
- Ɛnyɛ calories nko na ɛho hia sɛ wohwɛ yiye, na mmom aduannuru a ɛwɔ nnuan a wudi no mu nso. Eyi boa ma wosiw aduannuru a enni mu ano, titiriw bere a worenyin no.
- Ɔkwan a ɛfata na ahobammɔ wom sen biara ne sɛ wobɛhwehwɛ afotu afi wo duruyɛfo hɔ wɔ aduan ne apɔw-mu-teɛteɛ nhyehyɛe a ɛfata wo mu duru, akwahosan tebea, ne mfe a woadi ho.
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