So woate nka saa pɛn? Sɛ wote nka sɛ ɔkɔm de wo kakra a, wofa nnuan ketewaa bi fi sotɔɔ mu, bisket packet, anaa anonne a ɛyɛ dɛ, na wote nka sɛ amee mprempren. Nanso bere bi akyi no, ɔkɔm de wo bio, na wo nipadua te nka sɛ wabrɛ. Wote nka sɛ wunnyaa aduannuru anaa mfaso biara mfi biribi a ɛyɛ dɛ a wubedi mu. Saa nnuan ne anonne ahorow no kura nea yɛbɛka ho asɛm.
Dɛn ne saa ‘calorie hunu’ yi?
Sɛ yɛbɛka no tiawa a, aduan biara a yedi ma yɛn nipadua nya ahoɔden. Wɔfrɛ saa ahoɔden akuw yi "calorie." Sɛnea kar hia pɛtro na ama atumi atu mmirika no, saa ara na yɛn nipadua hia ahoɔden, anaa calories, na ama yɛatumi ayɛ da biara da nnwuma, ahome, adwennwen, nantew, ayɛ eyinom nyinaa.
Nanso biribi a ɛho hia sɛ yɛte ase ni. Nnuan bi ne wɔn calories nso ma yenya aduannuru pii a yɛn nipadua hia te sɛ vitamin, mineral, protein, ne fiber . Sɛ nhwɛso no, wubetumi adi nneɛma te sɛ avocado, nufusu a wɔayam, nnuaba, nnuaba, ne nhabannuru. Yɛfrɛ eyinom "nnuan a ahoɔden wom."
Nanso, ɔkwan foforo so no, nnuan bi wɔ hɔ a calories nkutoo na ɛwom na aduannuru biara nni mu. Asikre ne srade a ɛyɛ den te sɛ bɔta a wɔde ka ho titiriw na ɛwɔ saa nnuan yi mu. Ɛno ne nea yɛfrɛ no ‘Empty Calories’ . Eyinom yɛ, sɛnea edin no kyerɛ no, "ɛda mpan". Ɛno kyerɛ sɛ wɔma wo ahoɔden nkutoo na wɔmfa aduannuru foforo biara mma wo nipadua hia.
Fa no sɛ, nea saa calories hunu yi yɛ wɔ wo nipadua so no te sɛ nea wode gas reyɛ wo kar a womfa nneɛma a ɛho hia te sɛ engine mu ngo ne coolant nka ho. Kar no betu mmirika akɔ akyirikyiri, nanso so wubetumi asusuw sɛnea ɛsɛe engine no ho? Saa na ɛte.
Dɛn nti na saa calories hunu yi nyɛ papa mma yɛn akwahosan?
Sɛ wode aduan a ahoɔdennuru hunu pii wom yɛ wo su a, ebetumi anya w’akwahosan so nkɛntɛnso bɔne pii.
1. Mu duru a ɛkɔ soro a ɛho nhia
Sɛ nipadua no ntumi mfa ahoɔden a efi calorie hunu mu no nni dwuma a, wɔkora saa ahoɔden a ɛboro so no so wɔ nipadua no mu sɛ srade. Eyi ne ade titiriw a ɛde kɛseyɛ mmoroso ba. Yedi saa nnuan yi pii efisɛ ɛyɛ dɛ, nanso esiane sɛ enni ahoɔden nti, ɔkɔm de yɛn ntɛm, enti yedi pii. Ɛte sɛ kurukuruwa a ɛyɛ hu.
2. Asikre dodow a ɛwɔ mogya mu a ɛnkɔ so daa
Sɛ yedi nnuan a ahoɔdennuru hunu ne asikre pii wom a, asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro. Afei, sɛnea ɛbɛyɛ na yɛadi so no, yɛn nipadua no yi hormone insulin no pii fi adi. Afei, asikre dodow a ɛwɔ yɛn mogya mu no so tew kɛse. Wɔfrɛ eyi sɛ ‘mogya asikre roller coaster’. Sɛ asikre dodow a ɛwɔ yɛn mogya mu no so tew kɛse saa a, wote ɔbrɛ, ɔbrɛ, na ɔkɔm de wo bio, titiriw bere a w’ani bere biribi a ɛyɛ dɛ no. Bere tenten mu no, eyi betumi amaƐma asiane a ɛwɔ hɔ sɛ obi benya Asikreyare a Ɛto so Abien no yɛ kɛse.
3. Asiane a ɛkɔ soro sɛ wobenya nyarewa a enni sabea
Srade ne asikre a ɛboro so ma ɔfe a ɛwɔ nipadua no mu no yɛ kɛse. Saa ɔfe a enni sabea yi betumi abue kwan ama komayare, kokoram ahorow bi, ne nyarewa afoforo pii a emu yɛ den.
| Nnuan a Aduannuru Ahorow wom | Nnuan a Calories Da mpan pii wom |
|---|---|
| Nnuaba ne nhabannuru a wɔayɛ no foforo | Nsã a asikre wom (soda) ne cordials |
| Aburow a wɔayam te sɛ buckwheat, oats, ne aburow a ɛyɛ bruu | Keeki, donuts, bisket a ɛyɛ dɛ |
| Nnuadewa (cashews, peanuts, almonds) ne aba | Potato Chips, ne ‘Snacks’ a ɛte saa a wɔde ahyɛ toa mu. |
| Protein te sɛ mpataa, akokɔ, nkesua, ne atoko | ‘Adidi Tiatiaa’ (Patties, Rolls, Samosas) . |
| Curd, yogurt, nufusu a wɔde yɛ aduan | Toffee, chocolate ne nnuan afoforo a ɛyɛ dɛ |
Ɛbɛyɛ dɛn na saa nnuan yi agye yɛn adwene?
Ebia wobɛdwene sɛ, "Dɛn nti na mintumi nnyae saa nneɛma yi di ɛmfa ho sɛ minim sɛ ɛyɛ bɔne?" Ntease bi wɔ hɔ a enti ɛte saa.
Saa nnuan yi, titiriw nea asikre, nkyene, ne srade pii wom (sɛ nhwɛso no, ɛmo a wɔayam, nnuan a kyiisi ahyɛ mu ma) kanyan akatua beae a ɛwɔ yɛn amemene no mu. Sɛ yedi saa nnuan yi a, nnuru te sɛ dopamine fi amemene no mu. Eyinom ma yɛte anigye ne ahotɔ nka bere tiaa bi.
Bere kɔ so no, yɛn amemene no bɛyɛ nea ɛfata sɛ yɛn kɔn dɔ anigye koro no ara mpɛn pii. Ne saa nti, saa nnuan yi yɛ yɛn adwene . Nkakrankakra, ɛsɛ sɛ yedidi pii na ama yɛanya saa anigye no. Eyi yɛ adeyɛ a ɛte sɛ nnubɔnenom.
Enti sɛ wote nka sɛ wubedi aduan a ɛyɛ dɛ a ‘ɛyɛ mmerɛw’ a, ɛnyɛ wo mfomso. Ɛyɛ sɛ wɔyɛ saa nnuan no wɔ ɔkwan bi so a ɛma yɛn ho yɛ yɛn hyew kɛkɛ.
Enti dɛn na yɛyɛ wɔ eyi ho?
Ɛnyɛ nea mfaso wɔ so sɛ yebegyae saa nneɛma yi koraa, nanso yebetumi ayɛ nsakrae nketenkete.
- Hwɛ yiye: Nea edi kan no, hwɛ nea woredi. Bisa wo ho sɛ, "So meredi eyi esiane sɛ ɔkɔm de me ankasa nti? Anaasɛ m'ani bere? So ɔkwan a eye sen saa nni hɔ?"
- Paw anonne foforo: Sɛ́ anka wobɛnom anonne a asikre wom no, nom nsu kuruwa anaa akutu. Sɛ́ anka wubedi bisket packet biako no, di banana anaa atoko bi. Nsakrae nketenkete betumi ama nsakrae kɛse aba.
- Aduan a wɔanoa wɔ fie: Di nnuan a wɔanoa wɔ fie pii sɛnea wubetumi. Eyi bɛboa wo ma woadi asikre, nkyene, ne ngo dodow a wɔde ka ho no so.
- Hwehwɛ aduruyɛ mu afotu: Sɛ wo mu duru, wo aduan, anaa tebea horow te sɛ asikreyare ho haw wo a, nsusuw sɛ, wo ne w’abusua oduruyɛfo anaa oduruyɛfo a ɔfata nkasa. Obetumi aboa wo ma woayɛ aduan ne asetra kwan ho nhyehyɛe a ɛbɛyɛ adwuma yiye ama wo.
Calories hunu yɛ ɔtamfo a ɔyɛ komm a ɔresɛe yɛn akwahosan. Sɛ wuhu wɔn na wufi ase yɛ nsakrae nketenkete a eye nnɛ a, ɛbɛyɛ sika a eye sen biara a wubetumi de asie ama daakye a ɛyɛ papa.
Nkrasɛm a Wɔde Kɔ Fie
- ‘Empty calories’ kyerɛ nnuan a asikre ne srade pii wom, nanso enni aduannuru biara te sɛ vitamin ne protein.
- Sɛ wodi eyinom mpɛn pii a, ebetumi de akwahosan ho haw a emu yɛ den te sɛ mu duru a ɛkɔ soro, asikreyare, ne komayare aba.
- Nsã a ɛyɛ dɛ, keeki, bisket, ‘snack-eats’ ne ‘junk food’ yɛ calories hunu ho nhwɛso atitiriw.
- Esiane sɛ saa nnuan yi kanyan amemene no anigye mfinimfini nti, ɛwɔ tumi a ɛma obi yɛ ade tra so.
- Paw nnuan a ahoɔden wom te sɛ nnuaba a wɔayɛ no foforo, nhabannuru, ne aburow a wɔayam no yiye sɛnea wubetumi biara. Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ w’aduan ho a, kɔ wo duruyɛfo nkyɛn bere nyinaa.
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