So woafi ase ayɛ aduan ho nhyehyɛe pɛn, bere a woahu wɔ intanɛt so anaasɛ obi aka akyerɛ wo akyi, na afei woagyae wɔ nna abien anaa abiɛsa akyi esiane sɛ wususuwii sɛ, "Oh, mintumi nyɛ eyi" nti? Anaasɛ w’abam abu pɛn esiane sɛ aduan ho nhyehyɛe bi a wutuae sika pii wɔ ho no mfata w’akɔnnɔ, w’adwuma nhyehyɛe, anaa nnuan a wonoa ma w’abusua no nti? Ɛnyɛ wo nko ara, eyi yɛ ɔhaw a nnipa pii wɔ.
Sɛ anka wobɛnya aduane nhyehyɛeɛ a "ɛfata obiara" a ɛwɔ intanɛt ne nwoma mu no, sɛ wobɛtumi ayɛ w'ankasa aduane nhyehyɛeɛ a ɛfata wo nipadua, w'asetena, ne nea wopɛ a, ɛbɛyɛ kɛseɛ dɛn? Ɛno na yɛrebɛka ho asɛm nnɛ.
Dɛn ne aduan a eye sen biara? Nea ɔyɛ adwuma ma wo no!
Ebia worempɛ sɛ wobɛbata aduan a mmara ne nhyehyɛe pii wom ho. Nanso asɛmpa no ne sɛ wunhia aduan ho nhyehyɛe a ne bo yɛ den anaa aduan ne apɔw-mu-teɛteɛ ho nhyehyɛe a ɛyɛ den na ama wo mu duru so atew. Nokwarem no, calorie a wudi da biara da a wobɛtew so kakra mpo, sɛ woyɛ no wɔ ɔkwan a ahoɔden wom so a, ɛdɔɔso sɛ wobɛtew wo mu duru so.
Nhwehwɛmu mpo ada no adi sɛ "aduan nhyehyɛe biara a ɛbɛtew calorie a wudi so no bɛma wo mu duru so atew." Ɛne sɛ, ɛnyɛ hwee sɛ ebia carbohydrates pii wom, protein pii wom, anaasɛ srade sua.
Nanso asɛnnennen kɛse a ɛwɔ ha ne sɛ wobɛkɔ so akura mu duru a wobɛtew so wɔ saa kwan yi so no mu. Sɛ wobɛyɛ saa a, ɛsɛ sɛ woma w’adidi ne w’apɔw-mu-teɛteɛ yɛ w’asetra fã. Ɛno nso wɔ ɔkwan a ɛne w’akɔnnɔ, adwuma nhyehyɛe, ne w’asetra kwan hyia so.
Ansa na yebedi aduan so no, ma yensusuw wo ho kakra?
Ansa na wobɛyɛ aduan ho nhyehyɛe ama wo ho no, ɛsɛ sɛ wubisa wo ho nsɛm kakraa bi. Ɛnyɛ ɔpɛ a obi wɔ ara kwa a wobɛtew wo mu duru so. Wɔn a wɔatumi atew wɔn mu duru so na wɔakɔ so atew no anya ɔkwan bi a ɛyɛ adwuma ma wɔn nipasu ne wɔn asetra kwan ara kwa.
Nteaseɛ "Meyɛ hena? Dɛn na mepɛ ankasa?" yɛ anammɔn a ɛho hia sen biara wɔ akwantu a ɛkɔ mu duru a wɔtew so yiye no mu.
Nsɛmmisa atitiriw 6 a ɛsɛ sɛ wubisa wo ho
Sɛ wopɛ sɛ wobɔ aduan a ɛyɛ adwuma ma wo a, bisa wo ho nsɛm yi. Mmuae a ɛyɛ nokware a wubenya no bɛma w’akwantu no ayɛ mmerɛw kɛse.
| Asɛmmisa a ɛsɛ sɛ wobisa | Dɛn nti na ɛno ho hia? |
|---|---|
| 1. Aduan atitiriw ahe na w’ani gye ho sɛ wubedi da biara? Mmiɛnsa? Nnum? Ebia te sɛ nantwinam nketewa 8? | Ɛsɛ sɛ wokyekyɛ calorie a wudi da biara da no mu ma ɛyɛ saa nnuan yi sɛnea ɛbɛyɛ a ɛho renhia sɛ ɔkɔm de wo. |
| 2. Bere ahe na wubetumi de ama de asiesie aduan no? So woyɛ ɔkwasea sɛ wobɛnoa aduan? Anaasɛ wo bere sua koraa? | Sɛ wo bere tiaa a, ɛsɛ sɛ wopaw nnuan a ɛnyɛ den sɛ wobɛsiesie, ahoɔden wom, na ɛyɛ foforo. Ɛnyɛ bere nyinaa na wubetumi ayɛ nnuan a ɛyɛ den. |
| 3. Mmoa bɛn na wuhia? Efi abusua mu? Efi nnamfo hɔ? Anaasɛ efi kuw bi a ɛwɔ Intanɛt so? | Ɛyɛ den sɛ wo nkutoo bɛkɔ saa akwantu yi. Sɛ w’anigye a wowɔ mfiase no so tew a, ɛyɛ ahoɔden kɛse sɛ wubenya obi a ɔbɛhyɛ wo nkuran. |
| 4. So woyɛ obi a w’ani gye ho sɛ wubedidi wɔ sotɔɔ mu bere nyinaa? Mpɛn ahe na dapɛn biara wudidi wɔ abɔnten? | Ɛsɛ sɛ wuhu calorie dodow a ɛwɔ nnuan a wɔtɔ wɔ sotɔɔ mu mu. Ɛtaa yɛ asikre, ngo, ne nkyene pii sen nnuan a wɔnoa wɔ fie. |
| 5. Wopɛ sɛ wunya aduan kakra ma da no? Wontumi ntra ase a chocolate anaa bisket biara nni mu? | Enti, fa calories bɛyɛ 100 si hɔ da biara ma ɛno. Saa kwan no so no, wubetumi ama w’adwene ayɛ anigye a worensɛe wo tumi. |
| 6. Apɔw-mu-teɛteɛ dodow ahe na wubetumi ayɛ ankasa? | Nnuruyɛfo kamfo kyerɛ sɛ nantew bɛyɛ simma 30 da biara, nanso ebia ebehia sɛ wufi ase ketewaa bi. Wo ne wo duruyɛfo nkasa mfa nea ɛfata wo ho. |
Sɛnea wɔkan calories na ama wo mu duru so atew
Sɛ yɛbɛka no tiawa a, wo mu duru so tew bere a wunni ahoɔden (calories) kakraa bi sen nea wohyew da biara no. Yɛfrɛ eyi "calorie a ɛho nhia."Wɔ ɔpanyin a ɔwɔ apɔwmuden a onni nyarewa a enni sabea fam no, asiane biara nni ho sɛ ɔbɛtew bɛyɛ kilogram biako (nkaribo abien) dapɛn biara denam aduan a ɛkari pɛ so.
Calories dodow a wuhia da biara no bɛsono a egyina mfe a woadi, wo bɔbeasu, apɔw-mu-teɛteɛ dodow, ne botae ahorow a wode bɛtew wo mu duru so so.
Sɛ wubu calorie dodow a wunya no ho akontaa wie a, ade a edi hɔ ne sɛ wubesi nea wubedi ho gyinae. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛbata aduan a nhabannuru, nnuaba, atoko, nnuaba, nufusu a srade nnim, ne protein a srade nnim te sɛ mpataa ne akokɔ pii wom ho . Eyi ne fapem a eye sen biara a ɛbɛma woanya akwahosan wɔ wo nkwa nna nyinaa mu.
Sɛnea wosiesie nnuan ne nnuan nketenkete ma da no
Seesei a wunim calorie dodow a wuhia da biara ne nea ɛsɛ sɛ wudi no, ma yɛnhwɛ sɛnea wobɛdan eyinom ayɛ no nnuan a ɛyɛ dɛ na ɛhyɛ ma.
- Anyɛ yiye koraa no, di nnuan atitiriw 3 da biara. Sɛ ɔkɔm de wo bere nyinaa a, mpofirim ara wobɛte nka sɛ wubedi biribi a ɛnyɛ papa. Ɛno betumi asɛe wo nhyehyɛe no nyinaa.
- Fa protein ne fiber ka aduan ne nnuan biara ho. Sɛ wɔka saa abien yi bom a, ɔkɔm remma wo na wote nka sɛ wo ho ayɛ wo ma bere tenten. Sɛ nhwɛso no, sɛ wudi ɛmo a wɔanoa ne abodoo a wɔde aburow a wɔayam ayɛ, anaa banana a wɔde yogurt ayɛ a, ɛbɛma woate nka sɛ wo ho ayɛ wo ma akyɛ asen sɛ wubedi krak kakraa bi.
- Paw nneɛma a ahoɔdennuru kakraa bi na ɛwom. Sɛ nhwɛso no, paw nufusu a srade nnim mmom sen nufusu a wɔayam. Sɛ́ anka wubedi popcorn a wɔde bɔta ayɛ no, di popcorn a nkyene kakraa bi pɛ wom.
Portion Control - Wɔ Fie ne Abɔnten
Wobetumi de aduan biara aka aduan a ɛkari pɛ ho, nanso wɔde dodow a ɛfata . Yɛn mu biara nni karɔt ne kukuruku kilogram pii. Nanso sɛ ɛba nneɛma te sɛ kyiisi, pasta, aburow, ne nam a srade wom so a, ɛkame ayɛ sɛ yennwen dodow no ho.
Sɛ wunnim aduan dodow a, ɛbɛyɛ papa sɛ wubenya adididan mu nsenia ketewaa bi ne nkuruwa bi a wɔde susuw nneɛma. Sɛnea ɛbɛyɛ foforo no, wubetumi de susudua a yɛwɔ wɔ yɛn nsam no ayɛ wo su. Nhwɛsoɔ:
- Aburow, pasta, anaa ɛmo a wɔanoa: Ne kɛse te sɛ tɛnis bɔɔl.
- Nam anaa apataa: Ne kɛse te sɛ nkrataa a wɔde ahyɛ mu.
- Cheese: Ne kɛse te sɛ kyɛnsee adaka.
Eyi ho hia titiriw bere a woredidi wɔ abɔnten no, efisɛ ɛnyɛ bere nyinaa na yedidi wɔ fie.
"Anyɛ yiye koraa no, Sri Lankani di aduan wɔ abɔnten mpɛn kakraa bi dapɛn biara. Nhwehwɛmu kyerɛ sɛ asikre, ngo, ne nkyene a wɔde ka ho wɔ adidibea nnuan mu kɛse sen nnuan a wɔnoa wɔ fie. Nnuadewa, nnuaba, ne nhabannuru kakraa bi nso na ɛwom."
Nanso ɛho nhia sɛ wodidi wɔ abɔnten a, ɛkyerɛ sɛ w’aduan redi nkogu. Fa aduan pii fi fie bra sɛnea wubetumi, bere a worekɔ mpo no. Sɛ ɛsɛ sɛ wudidi wɔ abɔnten a, nneɛma nketenkete te sɛ nea srade nnim a wobɛpaw te sɛ nam/mpataa a wɔayam, anaasɛ wobɛsrɛ sɛ wɔmfa dressing soronko mma wo salad no betumi ama nsonsonoe kɛse aba.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛnyɛ aduan ho nhyehyɛe biara a wubehu wɔ intanɛt so na ɛbɛfata wo. Yɛ nhyehyɛe a ɛyɛ soronko ma wo, nea ɛne w’asetra kwan ne nea wopɛ hyia.
- Ahintasɛm a ɛma wo mu duru so tew ne sɛ wubedi calories kakraa bi sen nea wohyew (Calorie Deficit).
- Fa protein ne fiber ka aduan biara ho. Eyi bɛboa ma woadi ɔkɔm so na ama woayɛ ma akyɛ.
- Ma w’adwene si nneɛma a wobɛkyɛ no kɛse so, titiriw bere a woredidi wɔ abɔnten no.
- Apɔw-mu-teɛteɛ yɛ akwantu yi fã titiriw. Wo ne wo duruyɛfo nka apɔw-mu-teɛteɛ nhyehyɛe bi a ɛfata wo ho asɛm.
- Ɛyɛ den sɛ wo nkutoo bɛfa akwantu yi mu. Nya mmoa fi abusuafo ne nnamfo hɔ.
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