Dɛn ne wo nipadua mu duru a ɛfata? Momma yɛnhwehwɛ mu yiye!

"Oh, so meyɛ srade..." "Me mu duru ahe na ɛsɛ sɛ metew na ama mayɛ teateaa te sɛ m'adamfo no?" "So saa mu duru yi fata me tenten?"... So woanya nsɛmmisa te sɛ eyinom pɛn? Yɛn nyinaa susuw yɛn mu duru ne yɛn akwahosan ho. Nanso mpɛn pii no, yɛhwɛ dodow a ɛwɔ nsenia no so kɛkɛ na yɛhaw yɛn ho, anaasɛ yɛde yɛn ho toto obi foforo ho. Nokwarem no, "mu duru a ɛfata" anaa "mu duru a ɛfata" nyɛ nɔma biako pɛ. Ɛyɛ asɛm no fã biako pɛ a ɛyɛ soronko ma wo na ɛka w’akwahosan ho asɛm kyerɛ wo.

Dɛn na ɛkyerɛ nipadua no mu duru a ɛfata?

Sɛ yɛbɛka no tiawa a, ɛsono sɛnea mu duru a ɛfata ma wo no yɛ soronko ma obiara. Nnuruyɛfo susuw nneɛma pii ho bere a wɔrekyerɛ eyi no. Ɛte sɛ akwahosan ho asase mfonini a wɔayɛ ama obiara.

• Mfe a yɛadi: Bere a yɛrenyin no, yɛn nipadua mu nneɛma a ɛsakra no brɛ ase. Hormone ahorow nso sesa. Saa nneɛma yi nya mu duru so nkɛntɛnso tẽẽ.
• Bɔbeasu: Mpɛn pii no, mmarima nnompe ne ntini mu duru dɔɔso sen mmea. Enti, sɛ wɔn mfe ne wɔn tenten yɛ pɛ mpo a, ebia ɔbarima mu duru bɛboro ɔbea kakra.
• Ɔsorokɔ: Eyi yɛ mmerɛw yiye. Bere a woyɛ tenten no, wo nipadua mu duru kɔ soro, saa ara na wo mu duru a ɛfata nso kɔ soro.
• Aduruyɛ mu tebea ne nnuru: Aduruyɛ mu tebea horow bi (sɛ nhwɛso no, thyroid haw) ne nnuru bi (sɛ nhwɛso no, corticosteroids, adwenemyare nnuru bi) betumi ama obi mu duru ayɛ kɛse. Afei nso, nneɛma te sɛ adwennwen a ɛtra so, te sɛ nna a wontumi nna, betumi ama obi mu duru ayɛ kɛse. Ayaresa tebea horow bi (e.g., kokoram, yafunu mu nyarewa) nso betumi ama obi mu duru so atew.
• Nipadua mu Nneɛma: Eyi ho hia yiye. Wo nipadua mu duru yɛ srade, ntini, dompe, ne nsu. Susuw ho hwɛ, sɛ wo tenten ne wo mfe yɛ pɛ a, nea ɔteɛteɛ n’apɔw mu kɛse no benya ntini pii. Enti, ebia ne mu duru bɛboro onipa foforo no so kakra. Ntini mu duru boro srade so . Nanso ɛno yɛ mu duru a ɛfata.
• Awosu mu nneɛma: Awosu mu nneɛma nso ka nneɛma te sɛ sɛnea wote nka ntɛm ara, w’akɔnnɔ, ne sɛnea wode wo nipadua ahoɔden di dwuma . Ɛno nti na ɛnyɛ den sɛ nnipa binom mu duru bɛkɔ soro, bere a ɛyɛ den ma afoforo sɛ wɔn mu duru bɛkɔ soro no.

Wobɛyɛ dɛn asusuw mu duru a ɛfata? So BMI nkutoo dɔɔso?

Akwan pii wɔ hɔ a wɔfa so nya adwene wɔ mu duru a ɛfata ho. Nanso kae sɛ akwan yi mu biara mma wonnya w’akwahosan ho mfonini a edi mũ. Eyinom yɛ sɔhwɛ atitiriw ara kwa.

Nipadua Mu Nsõ Ho Nsɛnkyerɛnne (BMI) .

Eyi ne ɔkwan a agye din sen biara a yɛn nyinaa ate ho asɛm. Eyi yɛ akontaabu a ɛnyɛ den a wode bɛhwɛ sɛ ebia wowɔ mu duru a ɛfata ma wo tenten anaa. Wɔnam wo mu duru (wɔ kilogram mu) a wɔde wo tenten ahinanan (wɔ mita mu) kyɛ so na ebu wo BMI. Wubetumi de intanɛt so `BMI akontaabu` ahwɛ eyi ntɛm.

Enti, sɛ wowɔ asɛmmisa bi fa wo BMI ho a, nnyina ɛno nkutoo so nsi gyinae. Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa.

Asen mu Ntwemu

Eyi yɛ susudua a ɛho hia yiye bere a ɛfa mu duru a ɛfata ho no, efisɛ srade a wɔkora so wɔ yafunu mu, titiriw srade a ɛwɔ nipadua no mu no ne nyarewa ahorow bi wɔ abusuabɔ, a komayare, mogya mmoroso, ne Asikreyare a Ɛto so 2 ka ho.

• Mmarima: Ɛsɛ sɛ asen no ntwemu nnu nsateakwaa 40.
• Mmea a wɔnyɛ nyinsɛn: Ɛsɛ sɛ wɔn asen ntwemu nnu nsateakwaa 35.

Sɛnea wobɛsusuw w’asen: Gyina hɔ tẽẽ na fa teyp a wɔde susuw nneɛma no to w’asen dompe no atifi pɛɛ, wɔ wo yafunu no so. Mfa teyp a wɔde susuw ade no nkyekyere anaasɛ ɛnsansan. Fa susudua no bere a woahome awie no.

Akwan afoforo: WHR ne WHtR

• Asen ne Asen Nkyɛmu (WHR): Wɔnam asen no ntwemu a wɔkyekyɛ mu denam ntwemu a ɛwɔ asen no fã a ɛtrɛw sen biara no so na ebu saa nsusuwii yi.
• Waist-to-Height Ratio (WHtR): Eyi ne w’asen ntwemu a wɔakyekyɛ mu denam wo tenten so. Mmara tiawa a ɛwɔ ha ne sɛ, "Ɛsɛ sɛ w'asen ntwemu nnu wo tenten fã."

Nhwehwɛmu ahorow bi kyerɛ sɛ saa akwan yi, titiriw WHtR, betumi ahyɛ akwahosan ho asiane ahorow a ɛbɛba daakye ho nkɔm pɛpɛɛpɛ sen BMI.

Nipadua mu Nneɛma a Wɔahyehyɛ mu Nhwehwɛmu

Eyi yɛ ɔkwan a ɛkɔ akyiri kakra. Scan te sɛ `Dual X-ray Absorptiometry (DXA)` betumi asusuw wo nipadua mu srade, ntini mu duru, ne nnompe mu duru pɛpɛɛpɛ.

Okay, enti wobɛyɛ dɛn adu saa mu duru a ɛfata yi ho?

Eyi ne ɔfã a ɛho hia sen biara. Kae sɛ eyi nyɛ "aduan" a wubetumi ayɛ wɔ nnansa anaa nnansa mu. Eyi yɛ akwantu a wɔde bɛbɔ suban a ɛtra hɔ kyɛ na apɔwmuden . Akwan a wɔfa so siesie nneɛma ntɛmntɛm no bɛma emu duru no asan aba ntɛmntɛm nkutoo.

Sɛ wopɛ sɛ wo mu duru so tew a...

• Di nnuan a ahoɔden wom pii: Nnuan a wɔde di ntɛmntɛm, anonne a asikre wom, ne nnuan a wɔayɛ no foforo no mu ahoɔdennuru dɔɔso, nanso vitamin, mineral, ne fiber sua. Fa nhabannuru, nnuaba, ne nhabannuru pii ka ho wɔ adidi biara mu.
• Nya protein ne fiber a ɛdɔɔso: Eyinom boa ma wo yafunu yɛ ma.
• Tow nkyene, asikre, ne ngo ano hye.
• Ma w’adwene nsi aduan a wudi so: Gyae adidi bere a woamene no na fa yɛ wo su sɛ wubedi aduan a ɛfata.
• Tu pii, nantew pii: Ma anammɔn dodow a wutu da biara no nkɔ soro. Yɛ apɔw-mu-teɛteɛ bi, te sɛ nantew a ɛyɛ ntɛmntɛm, anyɛ yiye koraa no nnɔnhwerew abien ne fã dapɛn biara. Anyɛ yiye koraa no, yɛ apɔw-mu-teɛteɛ a ɛhyɛ ntini mu den (sɛ nhwɛso no, mu duru a wɔma so) nna abien dapɛn biara. Sɛ woyɛ adwuma wɔ adwumayɛbea bi a, sɔre na nantew kakra anyɛ yiye koraa no pɛnkoro dɔnhwerew biara.

Sɛ wopɛ sɛ wo mu duru yɛ kɛse a...

Mu duru a wɔbɛma ayɛ kɛse nso yɛ asɛnnennen ma wɔn a wɔayɛ kɛse mmoroso no. Akwan a ahoɔden wom wɔ hɔ a wɔfa so yɛ eyi nso.

• Di nnuan a ahoɔden wom pii a ahoɔdennuru pii wom: nneɛma te sɛ peanut butter, yogurt a srade wom, nkesua, mpataa, ne nam.
• Ma mpɛn dodow a wudi no nkɔ anim: Wɔ w’aduan atitiriw abiɛsa akyi no, di nnuan nketenkete abien kosi abiɛsa a ahoɔden wom.
• Nsu mu calories: Nsã te sɛ nnuaba ne yogurt smoothie a ahoɔden wom yɛ ɔkwan pa a wobɛfa so anya calories a wonte nka sɛ woama.
• Yɛ apɔw-mu-teɛteɛ a ɛma wo mu duru so: Eyinom betumi aboa wo ma woanya ntini na woayɛ kɛse wɔ ɔkwan a ɛfata so.

Biribiara a wobɛyɛ no, fa anigye yɛ. Wo ne w’adamfo bi nkɔ nantew, wo ne w’abusua noa aduan a ahoɔden wom. Afei ɛrenyɛ adwumaden, ɛbɛyɛ w’asetra fã.