So woafi ase rekan calories a ɛwɔ w’aduan mu na ama wo mu duru so atew? Te sɛ nnipa pii no, so wote nka sɛ eyi yɛ den kakra na nea efi mu ba no nyɛ ntɛm sɛnea wususuw no? Ɛyɛ ade a ɛfata sɛ wobɛte nka saa. Nokwarem no, calories a wɔkan no nyɛ mmerɛw te sɛ tuntum ne fitaa. Enti ɛnnɛ, momma yɛnka nokware a ɛfa calorie a wɔkan ho, sɛnea yɛbɛyɛ no yiye, ne mfomso ahorow a yebetumi adi bere a ɛfa ho no ho asɛm.
Nea edi kan koraa no, dɛn ne calorie?
Sɛ yɛbɛka no tiawa a, calorie yɛ ahoɔden biako. Sɛnea kar hia pɛtro na ama atumi atu mmirika no, saa ara na yɛn nipadua nso hia ahoɔden na ama yɛatumi ayɛ adwuma, ahome, asusuw nneɛma ho, na yɛnantew. Yenya saa ahoɔden yi fi aduan a yedi mu. Sɛnea wɔde calories na esusuw ahoɔden a ɛwɔ aduan a yedi mu no, saa ara na ahoɔden a yɛn nipadua sɛe no nso, wɔde calories na ɛkyerɛ.
Nanso ɛha no, ɛsɛ sɛ yehu biribi foforo. Ɛno fa "calories hunu" ho . Nsã, nnɔkɔnnɔkɔwade, ne nnuan a wɔde di ntɛmntɛm (nnuan a ɛnyɛ den) bi wɔ saa calories hunu yi. Ɛne sɛ, ɛwom sɛ wɔma wo nipadua ahoɔden de, nanso wɔmma aduannuru biara - kyerɛ sɛ, vitamins, minerals, proteins, ne nea ɛkeka ho Enti, saa ahoɔden yi yera ntɛmntɛm, na ɔkɔm san sɔre bio.
Kae sɛ ɛnyɛ calories dodow nko na ɛho hia, na mmom aduan ko a saa calories no fi mu nso.
Mma nhwɛ kwan sɛ wobɛtew wo mu duru so ntɛm ara bere a woatwitwa calories so awie no.
Nnipa pii susuw sɛ, "Sɛ metew calories dodow a midi so a, akyinnye biara nni ho sɛ mɛtew me mu duru so." Bere a eyi yɛ nokware wɔ nsusuwii mu no, yɛn nipadua no yɛ adwuma wɔ ɔkwan a ɛyɛ den so. Sɛ wotew aduan dodow a wudi so mpofirim a, wo nipadua mu duru so ntew ntɛm ara.
Dɛn nti na ɛrekɔ so saa?
- Ade a edi kan a wobɛhwere ne nsu: Sɛ wo mu duru so tew kakra wɔ nna kakraa a edi kan a wode twitwa calories so a, ebia ɛnyɛ srade a wohyew mu. Ɛyɛ nea worehwere nsu a ɛho nhia a wode sie no. Ɛno yɛ ade pa, nanso ɛnyɛ mu duru a wɔtew ankasa.
- Metabolic Adaptation: Fa wo nipadua no sɛ ɔpanyin a onim nyansa. Sɛ wotew ahoɔden dodow a wode di dwuma (calories) so a, wo nipadua no de nea ɛwɔ no di dwuma yiye na ɛtew ahoɔden dodow a ɛsɛe no so. Eyi kyerɛ sɛ wo nipadua mu nneɛma a ɛsakra no brɛ ase kakra. Wɔfrɛ eyi Metabolic Adaptation . Eyi nti na ebia wo mu duru so rentew ntɛmntɛm sɛnea wususuw no.
- Apɔw-mu-teɛteɛ ne Ntini: Sɛ woreyɛ apɔw-mu-teɛteɛ bere a woredi wo calories so a, ɛno yɛ ade kɛse. Apɔw-mu-teɛteɛ hyew calories na ɛma ntini ahorow no yɛ kɛse . Ade a ɛho hia wɔ ha ne sɛ ntini mu duru boro srade.Enti, bere a woreyɛ apɔw-mu-teɛteɛ no, ebia nsenia no rensakra kɛse. Nanso mma ɛnhaw wo wɔ ho. Efisɛ wo nipadua mu srade so retew, na wɔrekyekye ntini a ɛte apɔw wɔ n’ananmu. Ɛno kyerɛ sɛ wo nipadua no nsusuwii, w’ahoɔden, ne w’akwahosan nyinaa renya nkɔso.
Nea ɛsɛ sɛ woyɛ ne nea ɛnsɛ sɛ woyɛ bere a worekan calories no
Sɛ akwantu yi bɛyɛ yiye a, ɛsɛ sɛ yedi nneɛma bi akyi na yɛkwati mfomso ahorow bi nso.
| ✔️ 'Dos' no. | ❌ ‘Nnipa’ no. |
|---|---|
| Paw nnuan a ahoɔden wom kɛse (e.g. nhabannuru, nnuaba, fiber, protein) . | Mfa w’adwene nsi calorie dodow a ɛwɔ mu no so kɛkɛ. Susuw aduan no su nso ho. |
| Fa calorie a wɔde siw ano ne apɔw-mu-teɛteɛ a wɔyɛ no daa bom . | Mma nnni mmuada esiane biribiara nti. Ɛbɛma wo nipadua mu nneɛma a ɛsakra no ayɛ brɛoo. |
| Nya abotare na yɛ nea ɛne eyi hyia. Egye bere ansa na woahu nea efi mu ba. | Mma nhwɛ kwan sɛ nea ebefi mu aba anadwo biako pɛ . Eyi yɛ mmirikatu a ɛyɛ den, ɛnyɛ mmirikatu a wɔde tu mmirika. |
| Tie wo nipadua. Hu nneɛma te sɛ ɔkɔm ne ɔbrɛ. | Mfi nnuan akuw mũ nyinaa , te sɛ carbohydrates mfi hɔ a wunnya nnuruyɛfo afotu. |
| Nom nsu a ɛdɔɔso da mũ no nyinaa. | Mma ɛnhaw wo sɛ wobɛhwɛ nsenia no bere nyinaa . Susuw nsonsonoe a ɛwɔ wo ntade mu ne sɛnea wote nka sɛ wo ho yɛ hare wɔ wo nipadua so no ho. |
| Wo ne wo duruyɛfo nkasa na nya afotu ansa na woafi eyi ase. | Mma wo werɛ mmfi "calories hunu" ho. To anonne a asikre wom ne nnuan a asikre pii wom ano hye. |
Enti, wobɛyɛ dɛn atew wo mu duru so yiye?
Seesei wote ase sɛ eyi nyɛ akontaahyɛde ho agodie ara kwa. Mu duru a wɔtew so yiye na ɛyɛ papa no yɛ asetra mu nsakrae. Ɛnyɛ bere tiaa mu ‘aduan’.
Ade a ɛho hia sen biara ne sɛ wubedi aduan a ɛkari pɛ . Ɛno kyerɛ sɛ wubesiesie nnuan a ɛma wo nipadua nya protein, carbohydrates, srade, vitamin, ne mineral dodow a ɛfata. Calories a wobɛkan no betumi aboa wɔ eyi mu, nanso mma ɛno nkutoo nyɛ wo botae.
Ɛnsɛ sɛ wo nkutoo fa akwantu yi mu. Adidi ne apɔw-mu-teɛteɛ nhyehyɛe bi wɔ hɔ a eye ma wo a egyina wo mfe, wo tenten, w’akwahosan, ne dwumadi dodow so. Enti, ɛyɛ nea asiane biara nni ho na etu mpɔn sen biara sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi biribi a ɛte sɛɛ ase, na sɛ ɛho hia a, hwehwɛ afotu fi aduan ho ɔbenfo hɔ.
Nkrasɛm a Wɔde Kɔ Fie
- Calorie a wɔkan yɛ adwinnade biako pɛ a wubetumi de adi dwuma wɔ wo mu duru a wobɛtew so no mu. Ɛnyɛ ano aduru a edi mũ.
- Sɛ́ anka wobɛkan calories no, fa w’adwene si aduannuru a ɛwɔ aduan a wudi mu no so. Twe wo ho fi calories a hwee nni mu ho.
- Nya abotare bere a wo nipadua reyɛ nsakrae wɔ calorie anohyeto (metabolic adaptation) ho no. Nhwɛ kwan sɛ ebefi mu aba ntɛm ara.
- Apɔw-mu-teɛteɛ a wobɛyɛ no daa ho hia na ama woanya ntini a ɛte apɔw na woahyew srade.
- Ansa na wubefi nhyehyɛe biara a ɛbɛma wo mu duru so atew ase no, ɛho hia yiye sɛ wo ne wo duruyɛfo kɔhwehwɛ nhyehyɛe a ahobammɔ wom a ɛfata wo.
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