So worehwɛ akokoaa kwan ? Anaasɛ wowɔ ketewa bi wɔ wo yafunu mu dedaw? Wɔ anigye a ɛwɔ wo yafunu a ɛrenyin no mu nyinaa akyi no, ebetumi ayɛ den kakra sɛ wubesusuw wo mu duru ho. "Oh, minni bere mfa nsusuw ho mprempren," ebia wubesusuw. Nanso momma yɛnka ho asɛm kakra. Efisɛ eyi yɛ ade a ɛho hia paa ma wo ne wo ba no nyinaa.
Dɛn nti na ɛho hia sɛ wokura mu duru a ɛfata ansa na woanyinsɛn?
Sɛ yɛbɛka no tiawa a, sɛ wo mu duru a ɛfata ansa na woanyinsɛn a, ebetumi aboa wo ne wo ba no ma woakwati nsɛnnennen ahorow bi. Sɛ wunya mu duru ne asetra kwan a ɛfata a, ɛnyɛ sɛ ɛbɛma ayɛ mmerɛw sɛ wubenyinsɛn nko, na mmom ɛbɛboa wo ma woanya apɔwmuden wɔ nyinsɛn mu ne bere a woanyinsɛn akyi nso.
Nanso awerɛhosɛm ne sɛ, ɛnnɛ mmea pii nyinsɛn bere a wɔsoa nneɛma a emu yɛ duru dodo no. Ɛne sɛ, wɔayɛ kɛse mmoroso. Sɛ obi nyinsɛn bere a ne mu duru boro so a, ebetumi de asiane ahorow bi aba ɛna no ne akokoaa no nyinaa so.
Kae sɛ mfiase pa ne akwantu a ahoɔden wom fapem. Enti, ɛho hia paa sɛ wususuw w’akwahosan ho ansa na woanyinsɛn.
Afei ma yɛnhwɛ nea asiane ahorow yi yɛ.
| Henanom na wɔwɔ asiane mu? | Asiane ahorow a ebetumi aba |
|---|---|
| De kɔma maame |
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| Wɔ akokoaa no fam |
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Sɛ́ wobɛtew wo mu duru so kakra nso yɛ ade kɛse!
Ebia asiane ahorow yi bɛma woabɔ hu, nanso wompɛ sɛ wode botae ahorow a ɛbɛma wo mu duru so atew a ɛkorɔn dodo sɛ wubedu ho sisi w’ani so. Sɛ wuntumi nnya mu duru a wo duruyɛfo kamfo kyerɛ no mpo a, sɛ wobɛbɛn saa mu duru no kakra mpo a, ebetumi ama nsonsonoe kɛse aba.
Sɛ wubetumi atew wo nipadua mu duru so 5% kosi 10% ansa na woanyinsɛn a, akyinnye biara nni ho sɛ ɛbɛboa wo kɛse.
Fa no sɛ wo mu duru yɛ kilogram 80. Afei 5% kyerɛ sɛ kilo 4 pɛ. Susuw sɛnea wo ne wo ba no mu duru ketewaa bi mpo a wobɛtew so no ho.
Sɛ manyinsɛn dedaw a, dɛn na mɛyɛ?
Okay, enti sɛ woanyinsɛn dedaw a, nsuro sɛ wubebisa wo ho sɛ, "Dɛn na mɛyɛ mprempren?" Akyinnye biara nni ho sɛ eyi nyɛ bere a ɛsɛ sɛ woto w’aduan ano hye na wo mu duru so tew. Ɛno betumi ama wo ba no anya aduannuru a ohia.
Mmom no, ɛsɛ sɛ wode w’adwene si nyinsɛn a ɛfata a wubenya so, a ɛkyerɛ sɛ wobɛteɛteɛ w’apɔw mu da biara da na woadi wo mu duru a ɛkɔ soro no so.
Mpɛn pii no, ɛsɛ sɛ ɔbea a na ne mu duru boro so ansa na ɔrenyinsɛn no mu duru yɛ kilogram 7 kosi 11.5 wɔ nyinsɛn mu. Wɔ ɔbea a ɔyɛ kɛse mmoroso fam no, ɛsɛ sɛ dodow no yɛ kilogram 5 kosi 9.
Nanso kae eyi: Eyinom yɛ sɛ wɔkyekyem pɛpɛɛpɛ a. Bisa wo duruyɛfo ma ɔmma wo mu duru a ɛfata.
Nneɛma 4 a ɛsɛ sɛ wudi akyi na ama woanya nyinsɛn a ahoɔden wom
Sɛ wo mu duru boro so kakra mpo a, wubetumi akɔ so anya nyinsɛn a ahoɔden wom denam afotu a ɛnyɛ den, nanso ɛho hia yiye yi a wubedi akyi no so.
| Nokwasɛm | Nkyerɛmu |
|---|---|
| 1. Ɛnsɛ sɛ "wodidi ma nnipa baanu"! | Eyi yɛ adwene a ɛnteɛ a wɔtaa nya. Ɔbea a onyinsɛn a ne mu duru wɔ apɔwmuden mpo hia bɛyɛ calories foforo 300 pɛ da biara. Ɛno kyerɛ sɛ enhia sɛ wobɔ nea wotaa di no mmɔho abien! Bisa wo duruyɛfo no calories dodow pɔtee a wuhia ho asɛm. |
| 2. Hwɛ yiye wɔ nea wudi ho. | Wo ba no nya n’aduannuru fi aduan a wudi no mu. Enti di nnuan a ahoɔden wom. Paw nnuan a protein pii wom (mpataa, nkesua, akutu, peas), ne srade a ahoɔden wom (srade a ɛnyɛ den pii). Tew nnuan a asikre pii wom, carbohydrates a ɛnyɛ den (te sɛ paanoo fitaa ne buns a wɔde esiam ayɛ) ne saturated/trans fats (sɛnea wubetumi biara) so. |
| 3. Nom nsu pii. | Ɛsɛ sɛ wonom nsuo bɛyɛ lita 2.5 - 3 da biara. Wɔ nyinsɛn mu no, wo mogya dodow kɔ soro. Eyi betumi ama wo ho ayɛ wo hyew ntɛmntɛm, ama wo ho ayɛ wo yaw, na woate nka sɛ wo ho ayɛ wo hyew. Enti, ɛho hia sɛ wɔnom nsu pii. |
| 4. Mma wo werɛ mmfi sɛ wobɛteɛteɛ w’apɔw mu. | Fa wo ho hyɛ apɔw-mu-teɛteɛ a ɛfata mu anyɛ yiye koraa no simma 30 da biara. Nantew, asaw, ne asuguare nyinaa ye. Asuguare titiriw betumi aboa ma adwennwen afi hɔ na ama woate nka sɛ wo ho yɛ hare kɛse. Nanso, kɔ wo duruyɛfo nkyɛn ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe biara ase. |
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ woreyɛ nhyehyɛe sɛ wubenyinsɛn a, bɔ mmɔden sɛ wubenya mu duru a ɛfata sɛnea wubetumi biara. Sɛ́ wobɛtew wo mu duru so kakra nso yɛ adwene pa.
- Sɛ woanyinsɛn dedaw a, mmɔ mmɔden sɛ wobɛtew wo mu duru so. Mmom no, di wo mu duru a ɛkɔ soro no ho dwuma wɔ ɔkwan a ɛfata so.
- Bere nyinaa wo ne wo duruyɛfo nka wo mu duru, wo aduan, ne wo apɔw-mu-teɛteɛ ho asɛm.
- Ɛho nhia sɛ "wobedi nnipa baanu." Ɛnyɛ dodow a wudi no na ɛho hia, na mmom aduannuru a ɛwɔ aduan a wudi no mu.
- Da biara da apɔw-mu-teɛteɛ ne nsu pii a wobɛnom ho hia wo ne wo ba a wodɔ no wɔ awotwaa mu no yiye.
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