So worebɔ mmɔden sɛ wobɛtew wo mu duru so? Anaasɛ wopɛ sɛ wo mu duru yɛ kɛse kakra? Ebia worebɔ mmɔden sɛ wobɛkɔ so akura wo mu duru a wowɔ mprempren no mu. Nea wobɛyɛ biara no, ɛho hia sɛ wuhu calories dodow a ɛsɛ sɛ wudi da biara. Ɛte sɛ pɛtro dodow a ɛsɛ sɛ wode gu kar mu. Momma yɛnhwehwɛ nea calorie ho asɛm yi fa ho ankasa.
Dɛn ne calorie? Dɛn nti na ɛho hia yɛn?
Sɛ yɛbɛka no tiawa a, calorie yɛ ahoɔden biako. Biribiara a yedi na yɛnom no ma yɛn nipadua nya ahoɔden. Saa ahoɔden yi ne nea yehia na yɛahome, yɛn koma bɔ, yɛnantew, adwene, na ne tiawa mu no, biribiara a yɛyɛ. Sɛnea kar hia pɛtro na ama atumi atu mmirika no, saa ara na yɛn nipadua hia calories na ama yɛatumi ayɛ ne da biara da nnwuma.
Afei hwɛ, equation a ɛnyɛ den wɔ ha:
- Calories a wofa mu > calories a wosɛe no = wo mu duru a ɛkɔ soro.
- Calories a wudi < Calories a wohyew = wo mu duru a ɛso tew.
- Calories a wofa = Calories a wohyew = Wo mu duru kɔ so yɛ pɛ.
Enti, ɛmfa ho nea wo botae yɛ no, ɛho hia yiye sɛ wuhu calories dodow a wuhia.
Dɛn na ɛkyerɛ calories dodow a wuhia da biara?
Ɛsono calories dodow a obiara hia da biara. Egyina nneɛma pii so titiriw.
1. Mfe a obi adi
Bere a yɛrenyin no, yɛn nipadua mu nneɛma a ɛsakra no brɛ ase. Eyi kyerɛ sɛ sɛnea yɛn nipadua hyew ahoɔden no so tew. Ne saa nti, bere a yɛrenyin no, yehia calories kakraa bi sen bere a na yɛyɛ mmofra no.
2. Bɔbeasu (Ɔbarima ne Ɔbea Nna) .
Mpɛn pii no, mmarima hia calories pii sen mmea. Nea enti titiriw a ɛte saa ne sɛ mmarima sõ na wɔn ntini mu duru dɔɔso kakra. Ntini hyew calories pii sen srade.
3. Dwumadie no gyinabea
Eyi ne ade a ɛho hia sen biara. Sɛ woyɛ obi a wote akongua so da mũ nyinaa a, wuhia calories kakraa bi. Nanso sɛ woyɛ obi a nantew, tu mmirika, huruw, na woteɛteɛ w’apɔw mu da mũ nyinaa a, wuhia calories pii. Efisɛ wode ahoɔden pii redi dwuma.
Momma yennya calories dodow a yehia da biara ho adwene a ɛyɛ mmerɛw.
Pon a ɛwɔ ase ha no betumi ama woanya calories dodow a wuhia da biara ho adwene a ɛyɛ mmerɛw. Nanso kae sɛ eyi nyɛ ade koro wɔ obiara fam . Efisɛ nnipa baanu a wɔn mfe ne wɔn tenten yɛ pɛ mpo betumi ayɛ soronko wɔ nipadua mu nneɛma a ɛsakra no mu. Enti fa eyi di dwuma sɛ akwankyerɛ nkutoo .
| Ɔfa | Mfe (mfe) . | Ɔtra ase tra hɔ | Moderately Active a Ɛyɛ Fɛ | Asɔ |
|---|---|---|---|---|
| Mmofra (ma nnipa baanu no nyinaa) . | 2-3 na ɛwɔ hɔ | 1,000 na ɛwɔ hɔ | 1,000-1,400 na ɛwɔ hɔ | 1,000-1,400 na ɛwɔ hɔ |
| Ɔbaa | 4-8 na ɛwɔ hɔ | 1,200-1,400 na ɛwɔ hɔ | 1,400-1,600 na ɛwɔ hɔ | 1,400-1,800 na ɛwɔ hɔ |
| 9-13 na ɛwɔ hɔ | 1,400-1,600 na ɛwɔ hɔ | 1,600-2,000 na ɛwɔ hɔ | 1,800-2,200 na ɛwɔ hɔ | |
| 14-18 na ɛwɔ hɔ | 1,800 na ɛwɔ hɔ | 2,000 na ɛwɔ hɔ | 2,400 na ɛwɔ hɔ | |
| 19-30 na ɛwɔ hɔ | 1,800-2,000 na ɛwɔ hɔ | 2,000-2,200 na ɛwɔ hɔ | 2,400 na ɛwɔ hɔ | |
| 31-50 na ɛwɔ hɔ | 1,800 na ɛwɔ hɔ | 2,000 na ɛwɔ hɔ | 2,200 na ɛwɔ hɔ | |
| 51+ na ɛwɔ hɔ | 1,600 na ɛwɔ hɔ | 1,800 na ɛwɔ hɔ | 2,000-2,200 na ɛwɔ hɔ | |
| Mmarima | 4-8 na ɛwɔ hɔ | 1,200-1,400 na ɛwɔ hɔ | 1,400-1,600 na ɛwɔ hɔ | 1,600-2,000 na ɛwɔ hɔ |
| 9-13 na ɛwɔ hɔ | 1,600-2,000 na ɛwɔ hɔ | 1,800-2,200 na ɛwɔ hɔ | 2,000-2,600 na ɛwɔ hɔ | |
| 14-18 na ɛwɔ hɔ | 2,000-2,400 na ɛwɔ hɔ | 2,400-2,800 na ɛwɔ hɔ | 2,800-3,200 na ɛwɔ hɔ | |
| 19-30 na ɛwɔ hɔ | 2,400-2,600 na ɛwɔ hɔ | 2,600-2,800 na ɛwɔ hɔ | 3,000 na ɛwɔ hɔ | |
| 31-50 na ɛwɔ hɔ | 2,200-2,400 na ɛwɔ hɔ | 2,400-2,600 na ɛwɔ hɔ | 2,800-3,000 na ɛwɔ hɔ | |
| 51+ na ɛwɔ hɔ | 2,000-2,200 na ɛwɔ hɔ | 2,200-2,400 na ɛwɔ hɔ | 2,400-2,800 na ɛwɔ hɔ |
Dɛn ankasa ne wo dwumadi dodow?
- Sedentary: Eyi kyerɛ nnipa a wɔnyɛ apɔw-mu-teɛteɛ titiriw biara a ɛnyɛ wɔn da biara da dwumadi ahorow a wɔtaa yɛ no. Sɛ nhwɛso no, obi a ɔtra ɔfese nkongua so da mũ nyinaa.
- Wɔn a wɔyɛ nnam a ɛkɔ fam: Eyi kyerɛ wɔn a, wɔ wɔn da biara da dwumadi ahorow akyi no, wɔde wɔn ho hyɛ dwumadi a ɛne nantew bɛyɛ akwansin 1.5 kosi 3 (kilomita 2.4 - 4.8) da biara yɛ pɛ mu.
- Dwumadi: Eyi kyerɛ wɔn a, wɔ wɔn da biara da dwumadi ahorow akyi no, wɔyɛ apɔw-mu-teɛteɛ a ɛne nantew bɛboro akwansin 3 (kilomita 4.8) da biara yɛ pɛ. Nnipa a wɔbɔ agumadi na wɔteɛteɛ wɔn apɔw mu daa no hyɛ saa kuw yi mu.
Wobɛyɛ dɛn ahwɛ calories so na ama wo mu duru so atew?
Sɛ wobɛtew wo mu duru so a, ɛsɛ sɛ wudi calories kakraa bi sen nea wohyew da biara. Wɔfrɛ eyi sɛ calorie a ɛho nhia a wɔde bɛma .
Fa no sɛ calorie a wuhia da biara no yɛ calorie 2000. Sɛ wudi bɛyɛ calories 1500 da biara a, wubewie a wobɛhwere calories 500 wɔ da no awiei. Nea ɛbɛyɛ na woatumi asiesie saa sika a ɛho hia yi no, wo nipadua no bɛhyew srade a wode asie. Bere kɔ so no, eyi bɛma obi mu duru so atew.
Nanso ansa na wubefi ase adi aduan a ɛte sɛɛ no, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa . Sɛ wotew aduan so dodo mpofirim a, ebetumi ama woanya aduannuru a ɛho nhia. Wo duruyɛfo betumi atu wo fo wɔ sɛnea wobɛtew wo mu duru so dwoodwoo ne ɔkwan a ɛfata w’akwahosan so.
Dɛn na woyɛ na ama wo mu duru ayɛ kɛse?
Sɛ wobɛma wo mu duru ayɛ kɛse a, ɛsɛ sɛ wudi calories pii sen nea wohyew da biara. Ɛno kyerɛ sɛ ɛsɛ sɛ wobɔ calorie a ɛboro so .
Nanso eyi nkyerɛ sɛ wubedi nnuan a ɛho ntew, nnuan a srade wom, ne nnuan a ɛyɛ dɛ pii. Sɛ woyɛ saa a, srade nkutoo na wobɛboaboa ano wɔ wo nipadua mu na ebia wubenya nyarewa te sɛ srade. Sɛ wobɛma wo mu duru ayɛ kɛse wɔ apɔwmuden mu a, ɛho hia sɛ wode nnuan a ahoɔden wom a protein, carbohydrates a ahoɔden wom, ne srade wom ma calorie a wudi no yɛ kɛse .
Ɛyɛ papa sɛ wo ne wo duruyɛfo anaa aduannuru ho ɔbenfo bɛkasa afa eyi ho na woayɛ aduan ho nhyehyɛe a ɛfata wo.
Kae sɛ ɛnyɛ calories a wobɛkan kɛkɛ na ɛfa ho. Ɛfa nnuan a worenya saa calories no afi mu nso ho. Sɛ nhwɛso no, calories 200 a wonya fi nnuaba ne nnuaba mu no ye koraa sen calories 200 a wonya fi chocolate a wɔayam mu.
Nkrasɛm a Wɔde Kɔ Fie
- Calories dodow a wohia da biara no gu ahorow wɔ onipa biara mu a egyina mfe a obi adi, ɔbarima ne ɔbea nna, ne dwumadi dodow so.
- Sɛ wobɛtew wo mu duru so a, ɛsɛ sɛ wudi calorie kakraa bi sen nea wohyew (calorie a ɛho nhia). Sɛ wobɛma wo mu duru ayɛ kɛse a, ɛsɛ sɛ wudi calories pii sen nea wohyew (calorie a ɛboro so).
- Te sɛ calories dodow no, aduannuru a ɛwɔ nnuan a wudi mu nso ho hia yiye. Kwati calorie hunu, kyerɛ sɛ, nnuan a ahoɔdennuru pii wom a enni aduannuru biara.
- Atifi hɔ pon no yɛ akwankyerɛ a ɛfa biribiara ho nkutoo. Sɛ wopɛ sɛ wuhu calorie dodow a ɛfata wo sen biara a, kɔ oduruyɛfo anaa aduannuru ho ɔbenfo nkyɛn.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae kɛse biara wɔ wo mu duru anaa w’aduan mu. Ɛyɛ ɔkwan a ahobammɔ wom na ɛyɛ pɛpɛɛpɛ sen biara a wobɛfa so ayɛ.
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