Nnipa pii reka wɔn mu duru a wɔbɛtew ho asɛm nnansa yi. Ebia woate asɛmfua foforo bi a wɔfrɛ no ‘Intermittent Fasting’. Ebia wo nnamfonom mu baako reyɛ, anaasɛ ebia woahu wɔ intanɛt so. Enti dɛn ne Mmuadadi a Wɔyɛ no Bere ne Bere Mu? So eye ma w’akwahosan ankasa? Momma yɛnka ne nyinaa ho asɛm tiawa na emu nna hɔ.
Dɛn ne Mmuadadi a Wɔyɛ no Bere ne Bere Mu (IF)?
Sɛ yɛbɛka no tiawa a, Mmuadadi a Wɔyɛ no Bere ne bere mu yɛ ɔkwan a wɔfa so hwɛ aduan a wodi so. Nanso, wɔ saa kwan yi so no, yɛde yɛn adwene si bere ne ɔkwan a yebedi so kɛse sen nea yedi. Wɔ saa kwan yi so no, yedi mmuada da anaa dapɛn no mu bere pɔtee bi, na afei yedi aduan sɛnea ɛsɛ bere a aka no.
Bere a nnipa binom fa saa kwan yi so na ama wɔn mu duru so atew no, afoforo gye di sɛ ɛbɛma wɔn akwahosan nyinaa atu mpɔn. Akwan ahorow wɔ hɔ a wɔfa so yɛ eyi. Ebi ne:
- Da Da Buadadi a Wobɛsesa: Wonnidi anaasɛ wonni calories a ɛba fam koraa da abien biara.
- 5:2 Mmuadadi a Wɔyɛ no Bere ne Bere Mu: Didi sɛnea ɛsɛ nnafua 5 dapɛn biara, na afei di mmuada nnafua 2 anaasɛ di kakraa bi pɛ (bɛyɛ calories 500-600).
- Bere a Wɔde Ma Aduan: Adidi nnɔnhwerew dodow pɔtee bi nkutoo (sɛ nhwɛso no, nnɔnhwerew 8) wɔ nnɔnhwerew 24 da biara mu na wɔtwe wo ho fi adidi ho nnɔnhwerew 16 a aka no. Eyi ne ɔkwan a agye din a wɔfa so yɛ 16/8.
Ade a ɛho hia sen biara ne sɛ ansa na wubefi aduan foforo biara a ɛte sɛɛ ase no, ɛho hia sɛ wo ne w’abusua oduruyɛfo kasa na wohwehwɛ afotu .
Ɔkwan bɛn so na saa kwan yi ka nipadua no?
Okay, afei momma yɛnhwɛ sɛnea eyi yɛ adwuma. Yɛn nipadua ahoɔden fibea titiriw ne asikre bi a wɔfrɛ no glucose . Sɛ yedi aduan, titiriw carbohydrates a, yɛn nipadua no nya glucose bere nyinaa.
Nanso sɛ yɛkɔ a yennnidi nnɔnhwerew pii a, yɛn nipadua no de glucose a ɛwɔ mu no nyinaa di dwuma. Dɛn na ɛba saa bere no? Nipadua no fi ase hyew srade a wɔde asie de nya ahoɔden. Eyi ne nea yɛfrɛ no nipadua mu nneɛma a ɛsakra . Eyi ne ade titiriw a ɛma obi mu duru so tew.
Nsusuwii foforo ne sɛ, sɛ yɛtwe yɛn ho fi adidi a ɛte sɛɛ ho a, wɔde yɛn nkwammoaa no to adwennwen a emu nyɛ den mu. Ne saa nti, saa nkwammoaa no yɛ nsakrae ma wotumi gyina saa adwennwen no ano. Nyansahufo binom nso gye di sɛ saa adeyɛ yi betumi ama nkwammoaa ayɛ den na ama wɔatumi ako atia nyarewa.
Nanso kae sɛ, obiara nnim sɛnea eyi yɛ adwuma 100% wɔ bere no mu no yiye, na ebia ɔkwan a ɛfa so ka onipa biara no bɛyɛ soronko.
Mfaso bɛn na ɛwɔ Mmuadadi a Wɔyɛ no Bere ne Bere Mu so?
Nhwehwɛmu ada no adi sɛ saa kwan yi betumi de akwahosan mu mfaso pii aba.
- Mu duru a ɛso tew: Nipadua mu duru so tew esiane srade a ɛhyew nti.
- Insulin a ɛko tia a ɛso tew: Saa tebea yi ne ade titiriw a ɛde Asikreyare a Ɛto so Abien ba. IF betumi ama nipadua no ate nka wɔ insulin ho kɛse.
- Cholesterol bɔne ne triglyceride dodow a wɔtew so: Eyinom yɛ nneɛma a ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse.
- Mogya mmoroso a wɔhwɛ so.
- Ɔfe a ɛwɔ nipadua no mu a wobedi so: Saa ɔfe tebea yi ne nyarewa pii wɔ abusuabɔ, efi nyarewa te sɛ ayamtu so kosi Alzheimer yare so.
Mfaso a mfaso wɔ so kɛse
Wɔ akwahosan mu mfaso horow yi akyi no, mfaso afoforo pii wɔ hɔ:
- Ɛnyɛ den: enhia sɛ wokan calories anaa carbs a ɛwɔ aduan a wudi mu. Ɛsɛ sɛ wususuw bere a wunnnidi no ho ara kwa.
- Flexible: Wubetumi ayɛ eyi mpo sɛ woyɛ vegetarian/vegan a. Nanso, ɛho hia yiye sɛ wobɛkwati nnuan a wɔayɛ no foforo na woadi aduan a ahoɔden wom na ɛkari pɛ .
- Ɛkora sika so: Esiane sɛ wubedi aduan kakraa bi dapɛn biara nti, ebia w’aduan ho ka nso bɛba fam kakra.
Asiane ne nsunsuanso bɔne bɛn na ɛwɔ eyi mu?
Nea ɛka mfaso a ɛwɔ so ho no, asiane ne ɔhaw ahorow bi wɔ ɔkwan yi so. Ɛnyɛ obiara na ne ho tɔ no sɛ ɔbɛkɔ a onni aduan bere tenten.
Nneɛma bɔne a wɔtaa hu no bi ne:
- Adwene a ɛyɛ basaa
- Abofono
- Asoroben
- Tipaeɛ
- Mmerewa a ɛba nipadua no mu
- Adwene mu nsakrae
Nhwehwɛmu ahorow bi ada no adi sɛ nnipa a wɔyɛ IF no betumi ahwere wɔn ntini mu duru . Afei nso, nnipa binom taa didi boro so nna anaa nnɔnhwerew a wɔma wɔn kwan ma wodidi no. Sɛ woanyin a, sɛ wo mu duru so tew prɛko pɛ a, ebetumi aka nnompe akwahosan, nipadua no mu tumi a ɛko tia nyarewa, ne ahoɔden dodow.
Biribi titiriw bi a ɛfa komayare ho asiane ho: Nhwehwɛmu kɛse bi a wɔde mae wɔ 2024 Amerika Koma Fekuw nhyiam ase kyerɛe sɛ nnipa a wodi nnɔnhwerew 8 pɛ da biara (adidi a wɔde bere ahyɛ mu) no wɔ asiane a ɛwɔ hɔ sɛ koma ne ntini mu yare bewuwu 91% sen wɔn a wodi aduan sɛnea ɛsɛ. Ɛwom sɛ nhwehwɛmu pii ho hia wɔ eyi ho de, nanso eyi yɛ biribi a ɛma yesusuw nneɛma ho mprenu.
Akwan ahorow a wɔfa so yɛ IF ne aduan a wɔpaw
Sɛ woresusuw ho sɛ wobɛsɔ saa kwan yi ahwɛ a, ɛsɛ sɛ wopaw ɔkwan a ɛbɛyɛ adwuma ama wo. Akwan a agye din no bi ni.
| Ɔkwan din (Ɔkwan) . | Sɛnea wɔyɛ no |
|---|---|
| 16/8 Ɔkwan (Bere a Wɔabara) . | Adidi a wobedi wɔ nnɔnhwerew 8 da no mu ne mmuadadi nnɔnhwerew 16 a aka no. Sɛ nhwɛso no, adidi fi anɔpa 10 kosi awia 6 nkutoo. |
| 5:2 kwan no | Didi sɛnea ɛsɛ nnafua 5 dapɛn biara na to nea wudi no ano hye ma ɛnyɛ calories 500-600 wɔ nnafua 2 a wopɛ mu. |
| Da a Wɔde Di Dwuma Asesa | Buada a wodi da abien biara anaasɛ calories a wɔbɛto ano hye sɛ 500. |
Wɔ adidi nna mu: Wubetumi adi nea wopɛ biara, nanso sɛ nea eye sen biara a, bata aduan a ahoɔden wom ho. Fa mpataa, nhabannuru, nnuaba, atoko, ngodua ngo, nnuaba, ne bankye ka w’aduan ho, sɛnea abenfo kamfo kyerɛ no . To anonne a asikre wom, keeki, bisket, ne nnuan a wɔayɛ no foforo ano hye sɛnea wubetumi biara.
Wɔ mmuada nna: Sɛ woredi calories 500-600 a, paw nnuan a ɛhyɛ ma, a fiber ne protein pii wom. Apɔw-mu-teɛteɛ, almond, ne Helafo yogurt a ɛnyɛ den yɛ nneɛma pa a wubetumi apaw. Na mma wo werɛ mmfi sɛ wobɛnom nsu pii na ama wo ho atɔ wo .
Enti, henanom na eyi yɛ ma wɔn ankasa? Hena na ɛnsɛ sɛ ɔyɛ saa?
Nhwehwɛmu pii kyerɛ sɛ IF betumi aboa wo ma wo mu duru so atew. Nanso, nhwehwɛmu koro no ara kyerɛ sɛ atetesɛm mu aduan a ahoɔdennuru nnim betumi ama aba saa ara. Ɛyɛ den ma nnipa pii sɛ wɔbɛkɔ so akura akwan abien no nyinaa mu.
Henanom na ɛnsɛ sɛ wɔyɛ Mmuadadi a Wɔyɛ no Bere ne Bere Mu?
Saa kwan yi mfata obiara . Ɛsɛ sɛ nnipa a wodi so yi kwati ɔkwan yi akyi di koraa.
- Nnipa a wɔwɔ adidi mu haw.
- Nnipa a wɔde nnuru a ɛsɛ sɛ wɔde ka aduan ho di dwuma .
- Ɛnanom a wɔyem anaa wɔma nufu.
- Mmofra ne mmerante ne mmabaa a wɔrenyin.
Sɛ wowɔ asikreyare a, hwɛ hu sɛ wubebisa wo duruyɛfo sɛ eyi yɛ nea asiane biara nni ho mma wo anaa. Mmuadadi betumi ayɛ asiane ama asikreyarefo binom.
Nkrasɛm a Wɔde Kɔ Fie
- Mmuadadi a wɔde di dwuma bere ne bere mu yɛ aduan a wɔde di dwuma, na ɛnyɛ nkonyaayi aduru. Sɛ wobɛtew wo mu duru so a, ɛho hia sɛ wudi nnuan a ahoɔden wom wɔ adidi bere mu.
- Ebia eyi bɛboa ma obi mu duru so atew bere tiaa bi, nanso nea ebefi mu aba bere tenten ne ahobammɔ a ɛbɛba no da so ara yɛ nea wontumi nhu.
- Nneɛma bɔne te sɛ adwenemhaw ne tiyɛ betumi aba. Nhwehwɛmu ahorow bi nso abɔ kɔkɔ wɔ asiane a ɛwɔ hɔ sɛ obi benya komayare ho.
- Saa kwan yi mfata obiara. Titiriw ɛnanom a wɔyem, asikreyarefo, ne wɔn a wɔwɔ ayaresa tebea horow bi no, ɛnsɛ sɛ wɔyɛ eyi.
- Nea ɛho hia sen biara: Ansa na wubefi Intermittent Fasting anaa adidi foforo biara ase no, wo ne wo duruyɛfo nkasa bere nyinaa na ama woahwɛ ahu sɛ ɛfata w’akwahosan.
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