Ade a edi kan a nnipa dodow no ara yɛ bere a wɔrebɔ mmɔden sɛ wɔbɛtew wɔn mu duru so ne sɛ wɔbɛkan calories a ɛwɔ aduan a wodi mu. Ebia wobɛkan calories a ɛwɔ ade biako biara a wudi da mũ no nyinaa mu. Nanso so woasusuw sɛnea eyi tu mpɔn, anaasɛ ɛma w’adwene tu fra kɛse ara kwa no ho pɛn? Ɛnnɛ, momma yɛnka eyi ho asɛm nkɔ akyiri kakra na yɛmfa ɔkwan a ɛnyɛ den so.
Ɔkwan bɛn so na calorie a wɔkan ho asɛm no fii ase?
Nokwarem no, ade a wɔde kan calorie yi baa yɛn nkyɛn bɛyɛ afeha a ɛto so 20 mfiase. Saa bere no, nyansahufo bi a wɔfrɛ no Wilbur Atwater yɛɛ biribi a ɛyɛ nwonwa ankasa. Ɔde aduan guu afiri bi a wɔfrɛ no "bomb calorimeter" mu na ɔhyew no koraa. Afei ɔsusuu ɔhyew anaa ahoɔden a wɔayi afi mu no na obuu "ahoɔden" dodow a ɛwɔ saa aduan no mu no ho akontaa.
Sɛ yɛbɛka no tiawa a, calorie yɛ ahoɔden a wɔde susuw ahoɔden.
Saa adwene yi bɛyɛɛ nea nkurɔfo ani gye ho nkakrankakra. Nkurɔfo fii ase kan calories a ɛwɔ aduan a wodi mu na wɔbɔɔ mmɔden sɛ wobehu calorie dodow a wɔde apɔw-mu-teɛteɛ ahorow hyew. Adwene a ɛne sɛ "sɛ wopɛ sɛ wo mu duru so tew a, ɛsɛ sɛ wudi wo calories so" no wɔ yɛn nkyɛn fi saa bere no.
So calories nyinaa yɛ pɛ? Dɛn na ɛho hia ankasa?
Sɛ woredwen wo mu duru a wobɛma ayɛ kɛse ho ara kwa a, yiw, calorie yɛ calorie. Ɛno kyerɛ sɛ sɛ wudi biribiara calories 500 a, ɛde ahoɔden dodow koro no ara ka wo nipadua ho.
Nanso, ɛnsɛ sɛ yɛhwɛ calories dodow a yedi bere a yɛrepaw aduan no nko. Ɛsɛ sɛ yesusuw aduannuru a aduan no de ma yɛn nipadua, sɛnea ɛhyɛ yɛn ma, ne nkɛntɛnso a enya wɔ yɛn akwahosan so nso ho.
Susuw ho saa kwan yi so. Wopɛ sɛ wudi calories 300. Wubetumi anya saa calories 300 no afi chocolate a wɔde yɛ aduan mu. Anaasɛ, wubetumi anya saa calories 300 no afi omelet a wɔde ɛmo fitaa ayɛ, a nneɛma te sɛ nsenia, ayɛyɛde, ne akutu, ne kyiisi bi a srade nnim ka ho.
Afei hwɛ, akwan abien yi nyinaa maa wo nipadua no nyaa calories dodow koro. Nanso aduan bɛn na ɛmaa womee kyɛe? Aduan bɛn na ɛmaa wo nipadua no nyaa aduan pa? Ɛno ne nsonsonoe no.
Momma yɛnhwɛ pon a ɛwɔ ase ha no na yɛnte eyi ase nkɔ akyiri.
| Nneɛma a wɔde yɛ aduan | Calories a ɛwɔ gram biara mu |
|---|---|
| Carbohydrates a ɛwɔ nipadua no mu | Calories a ɛwɔ nipadua no mu 4 |
| Protein a ɛwɔ nipadua no mu | Calories a ɛwɔ nipadua no mu 4 |
| Kɛseɛ | 9 calories (ɛboro mmɔho abien!) . |
| Nsaden | 7 calories na ɛwɔ mu |
Woahu sɛ srade wɔ calories bɛboro gram biako mu sen srade afoforo mmɔho abien. Enti sɛ wudi biribi te sɛ bacon anaa kyiisi a srade pii wom anɔpa a, wubetumi akowie sɛ wubenya calorie a wuhia da biara da no fã anɔpa.
Afei nso, nnuan a yedi no ka yɛn hormone ahorow. Nnuan bi ka kyerɛ nipadua no sɛ "ɔnkora srade so." Afoforo ka kyerɛ nipadua no sɛ "ɔnkyekye ntini." Enti sɛ calories no yɛ pɛ mpo a, nnuan abien a ɛsono carbohydrates, protein, ne srade dodow a ɛwɔ mu no betumi ama ɛsono nea efi mu ba a ɛbɛtew ne mu duru so.
Dɛn nti na ɛyɛ den saa sɛ wobɛkan calories pɛpɛɛpɛ?
Eyi ne ɔhaw kɛse. Calories a wobɛkan no nyɛ mmerɛw sɛnea ebia wususuw no. Nhwehwɛmu ada no adi sɛ yɛtaa bu calorie dodow a yedi no adewa. Ɛno kyerɛ sɛ yedi calories pii da biara sen sɛnea yesusuw.
Yɛdi mfomso, titiriw wɔ saa nneɛma yi mu:
- Aduan akɛse: Ɛyɛ den yiye sɛ wobebu calorie dodow pɔtee a ɛwɔ nnuan akɛse a wɔde ma wɔ apontow ase anaa bere a wɔredidi wɔ adidibea mu no ho akontaa.
- Nsusuwii a ɛnteɛ: Wɔ nhwehwɛmu bi a wɔne aduan ho abenfo yɛe mu no, bere a wɔka kyerɛɛ wɔn sɛ wonsusuw calorie dodow a ɛwɔ adidibea nnuan te sɛ lasagna ne Caesar salad mu no, wɔn mu binom hui sɛ aduan no mu ahoɔdennuru dodow a wosusuwii no mmɔho abien ankasa.
- Nneɛma a yedi a yennim: Yɛnsusuw calories dodow a yɛde ka nneɛma nketenkete a yedi da mũ no nyinaa te sɛ bisket, toffee, anaa tii kuruwa a asikre wom no ho mpo.
Enti, sɛ abenfo no mpo di mfomso a, ɔkwan bɛn so na yɛn a yɛyɛ onipa a yɛte saa no kan calories pɛpɛɛpɛ? Ɛyɛ den yiye na ɛyɛ ɔbrɛ.
Enti dɛn na wubetumi ayɛ a wunkan calories?
Sɛ́ anka wode w’adwene besi so sɛ wobɛkan calories no, akwan a ɛnyɛ den na mfaso wɔ so bi wɔ hɔ a ɛbɛboa wo ma woahwɛ wo mu duru so.
1. Hwɛ yiye wɔ afã horow no kɛse ho
Eyi ne ade a ɛho hia sen biara. Ɛyɛ mmerɛw kɛse sɛ wubedi aduan dodow a wudi so sen sɛ wobɛkan calories. Yɛtaa de mprɛte akɛse a wɔde ma wɔ adidibea ahorow no asua. Enti yɛkyɛ afã akɛse a ɛte saa wɔ fie. Sɛ yɛkyɛ pii wɔ prɛte no so a, yedi ne nyinaa. Enti, bɔ mmɔden sɛ wobɛtew aduan dodow a wotaa di no so. Nanso mma aduan dodow a wudi te sɛ nhabannuru ne nnuaba no so ntew. Efisɛ wɔn calorie density sua koraa. Sɛ nhwɛso no, broccoli kuruwa biako mu ahoɔden bɛyɛ 31. Nanso chocolate ice cream kuruwa biako mu bɛyɛ calories 285.
2. Paw nnuan a egye ahoɔden pii na ama woatumi ayam.
Nnuan bi, titiriw nea ahoɔdennuru ne protein pii wom no, gye mmɔdenbɔ kɛse na ama wɔatumi ayam. Wɔ aduruyɛ mu no, wɔfrɛ eyi "aduan mu ɔhyew nkɛntɛnso." Sɛ yɛbɛka no tiawa a, wɔde calorie a ɛwɔ saa nnuan yi mu no bi na ɛyam. Bere a ebia nsonsonoe yi renyɛ kɛse no, ɛka bom wɔ da koro mu. Nea ɛka ho no, mpɛn pii no, saa nnuan yi ye ma w’akwahosan.
3. Susuw calories ko a wudi ho (Quality over Quantity) .
Eyi nso ho hia paa. Biribi wɔ hɔ a wɔfrɛ no "empty calories". Ɛno kyerɛ nneɛma te sɛ anonne a asikre wom, nnɔkɔnnɔkɔwade, bisket, nsa. Ɛwom sɛ eyinom wɔ calories de, nanso ɛkame ayɛ sɛ aduannuru biara nni mu a nipadua no hia.
Sɛ yɛde mu duru a ɛso tew to nkyɛn a, sɛ ɛba w’akwahosan nyinaa so a, ɛho hia sɛ aduan a wudi no yɛ nea ahoɔden wom.
Enti, sɛ́ anka wode calorie hunu bɛhyɛ wo calorie "budget" ma no, fa nnuan a aduannuru wom te sɛ nnuaba, nhabannuru, atoko, ne aburow a wɔayam no yiye hyɛ mu ma . Eyinom betumi aboa ma woabɔ wo ho ban afi nyarewa ahorow pii ho, a komayare, kokoram, ne asikreyare ka ho.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ́ anka wobɛma wo ho bɛhyɛ calorie dodow a wobɛkan no mu denneennen no, mfaso wɔ so kɛse sɛ wobɛma w’adwene asi afã dodow a wudi no so .
- Calories a ɛyɛ papa no ho hia sen dodow a ɛwɔ mu. Paw nnuan a ahoɔdennuru ne ahoɔdennuru pii wom.
- Sɛ́ wobɛtew wo mu duru so no nte sɛ woredi akontaabu ho haw bi ho dwuma. Ɛfa asetra a ahoɔden wom a wobegye atom ho.
- Ɛnyɛ calories nyinaa na wɔbɔɔ no pɛpɛɛpɛ. Calories a efi nnuaba mu no ye ma w’akwahosan sen calories a efi chocolate a wɔde ahyɛ mu mu.
- Sɛ wowɔ nsɛmmisa bi anaasɛ wuhia nkyerɛkyerɛmu a ɛfa eyi ho a, yɛsrɛ wo ne wo duruyɛfo nkasa. Obetumi de afotu a eye sen biara ama wo.
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