Momma yɛnka wo mu duru ho asɛm. Dɛn ankasa ne kɛseyɛ mmoroso?

Wo mu duru ho hia paa fi da a wɔwoo wo no, ɛnte saa? Ebia wunim wo mu duru wɔ awo mu. Nkokoaa a wɔawo wɔn foforo dodow no ara mu duru fi nkaribo 6 kosi 9. Nanso, nkokoaa binom tumi mu yɛ duru na ebi nso tumi yɛ hare. Nanso, akokoaa mu duru yɛ ntɛmntɛm paa. Eyi kyerɛ sɛ akokoaa no nyin yiye na ne ho yɛ den, na ɛno ma obiara ani gye.

Bere a worenyin mpo no, wo mu duru da so ara ho hia paa. Ebia w’awofo ne wo duruyɛfo no hwɛ wo mu duru. Sɛ wokɔ oduruyɛfo nkyɛn kɔhwɛ wo a, ɔbɛsusu wo tenten ne wo mu duru na wahwɛ sɛnea woasesa fi bere a etwa to a wobaa hɔ no. Ɛyɛ ade a ɛfata sɛ mmofra mu duru bɛyɛ kɛse efisɛ wɔda so ara nyin. Wo duruyɛfo bɛpɛ sɛ ohu sɛ wo mu duru reyɛ kɛse dodo anaasɛ wo mu duru so retew dodo. Efisɛ sɛ obi mu duru bɛkɔ soro dodo a, ebetumi ayɛ ɔhaw, nanso sɛ obi so tew dodo a, ebetumi ayɛ ɔhaw.

Dɛn ne "mu duru boro so" ne "ose"?

Nnuruyɛfo de nsɛmfua "mu duru boro so" anaa "kɛse mmoroso" di dwuma de kyerɛkyerɛ sɛ ebia obi wɔ asiane kɛse mu sɛ obenya akwahosan ho haw ahorow a ɛfa ne mu duru ho anaa.

Sɛ yɛbɛka no tiawa a, sɛ obi ka sɛ "ɔyɛ kɛse boro so" a, ɛkyerɛ sɛ ɔwɔ nipadua mu srade pii sen nea ɔwɔ apɔwmuden. Yɛn nyinaa wɔ srade bi wɔ yɛn nipadua mu. Ɛho hia. Nanso, srade pii betumi de nyarewa ahorow aba. Ebia ɛbɛyɛ den ama mmofra a wɔn mu duru boro so sɛ wobetu mmirika akɔ ne wɔn nnamfonom adi agoru wɔ agoprama so. Ɛtɔ da bi a, afoforo betumi adi wɔn ho fɛw na wɔama wɔn ho ayɛ wɔn yaw.

Yɛbɛyɛ dɛn asusuw yɛn mu duru? Enti dɛn ne "apɔwmuden mu duru" yi?

Obi betumi ayɛ kɛse a ɛba fam, ne mu duru a ɛfata, ayɛ kɛse dodo, anaasɛ ne mu duru boro so kɛse, a ɛkyerɛ sɛ obetumi ayɛ kɛse mmoroso. Mu duru biako biara nni hɔ a ɛfata ma abofra. Nanso, mu duru a ɛfata wɔ hɔ a egyina abofra no tenten ne sɛ ebia ɔyɛ abarimaa anaa abeawa so.

Mpɛn pii no, nnuruyɛfo de akuw atitiriw anan di dwuma bere a wɔreka obi mu duru ho asɛm no:

• Mu duru a ɛnnɔɔso: Obi mu duru nnu ne mu duru a ɛfata wɔ ne mfe, ne bɔbeasu, ne ne tenten ho.
• Mu duru a ɛfata: Obi mu duru a ɛfata mu wɔ ne mfe, ɔbarima anaa ɔbea, ne ne tenten mu.
• Mu duru boro so: Obi mu duru boro mfe a wadi, ne bɔbeasu, ne ne tenten so.
• Ɔyɛ kɛse mmoroso: Obi mu duru yɛ kɛse sen ne mu duru a ɛfata wɔ ne mfe, ne bɔbeasu, ne ne tenten mu.

Kae sɛ wo duruyɛfo na ɔkyerɛ eyi. Obesusuw nneɛma pii ho, te sɛ wo tenten ne wo mfe a woadi.

Dɛn ne saa BMI (Body Mass Index) a wɔka ho asɛm wɔ baabiara yi?

Mu duru a ɛkɔ soro nyɛ dodow a ɛwɔ nsenia no so nkutoo. Susuw ho hwɛ, ebia abofra tenten betumi ayɛ kɛse fi awosu mu asen abofra a ɔyɛ tiaa, nanso ebia wɔnyɛ kɛse mmoroso. Ɛno nti na nnuruyɛfo de biribi a wɔfrɛ no Body Mass Index, anaa BMI, di dwuma de boa ma wohu sɛ abofra bi mu duru boro so anaa.

Saa ``(BMI)`` yi yɛ akontaabu a ɛyɛ mmerɛw a ɛkyerɛ srade dodow a obi wɔ wɔ ne nipadua mu. Wɔde abofra tenten ne ne mu duru na ebu ho akontaa. Oduruyɛfo no bɛhyɛ bo a ebefi mu aba no agyirae wɔ nhyehyɛe bi so. Mmabaa ne mmarimaa ho nhyehyɛe ahorow wɔ hɔ a ɛsono emu biara.

Nanso biribi ketewaa bi ni. Ntini mu duru boro srade. Enti, obi a ɔwɔ ntini pii betumi anya `(BMI)` bo a ɛkorɔn, nanso obetumi nso anya srade pii wɔ ne nipadua so. Saa ara nso na obi a ne `(BMI)` boɔ sua anaa ɛyɛ nea ɛfata betumi anya sradeɛ pii wɔ ne nipadua so.

Ebia wo nsa aka BMI amanneɛbɔ afi sukuu mu. Nanso, ɔkwan a eye sen biara a wobɛfa so ate BMI ase yiye ne sɛ wo ne wo duruyɛfo bɛkasa.

Dɛn nti na yɛn mu duru yɛ kɛse? Dɛn ne nea enti a ɛte saa?

Mpɛn pii no, nnipa nya nipadua mu srade a ɛboro so bere a calories dodow a yenya fi aduan mu, anaa ahoɔden mu boro calories dodow a yɛhyew no so no. Yɛn nipadua de calories no bi di dwuma ma nkwagye atirimpɔw atitiriw – susuw nneɛma te sɛ yɛn koma a yɛbɛma abɔ, yɛn home, ne yɛn amemene ayɛ adwuma ho. Bio nso, sɛ yɛyɛ apɔw-mu-teɛteɛ te sɛ bɔɔlbɔ anaa yɛnantew kɔ sukuu a, yɛhyew calories.

Calories a ɛboro so a yɛmfa nni dwuma no, wɔkora so sɛ nipadua mu srade. Dodow a obi di calories a ɛboro so no, dodow no ara na ɔkora srade pii so.

Eyi yɛ biribi a ɛyɛ mmerɛw yiye ankasa wɔ nnɛyi asetra kwan mu. Susuw ho hwɛ:

• Mprempren nkurɔfo de bere pii tra screen ahorow te sɛ TV, smartphone, ne kɔmputa anim . Ɛno kyerɛ sɛ wɔntu nkɔ baabiara kakraa bi.
• Yɛde kar kɔ baabiara. Mprempren nantew ne sakre so a wɔbɛtra no ho yɛ na koraa.
• Sukuu pii nni apɔw-mu-teɛteɛ adesua da biara da. Mprempren mmofra nkumaa di video so agodie ne telefon so agodie sen sɛ wobetu mmirika akɔ baabiara.
• Nkurɔfo nni adagyew koraa. Enti wonnya bere nsiesie nnuan a ahoɔden wom wɔ fie. Ɛno nti na wɔasua sɛ wobedidi wɔ abɔnten, wɔde nnuan a wɔde kɔ abɔnten, nnuan a wɔasiesie, ne nnuan nketenkete.

Mu duru a ɛkɔ soro ho haw ahorow betumi atu mmirika wɔ mmusua mu. Ɛno kyerɛ sɛ ebetumi ayɛ awosu. Nanso mma ɛno mmu w’abam. Wo suban – nnuan ahorow a wudi, dodow a wudi, ne apɔw-mu-teɛteɛ dodow a woyɛ – betumi ama nsakrae kɛse aba.

Dɛn ne akwahosan ho nsunsuanso a efi mu duru a ɛkɔ soro mu ba?

Sɛ obi mu duru yɛ kɛse a, ebetumi de akwahosan ho haw ahorow aba. Nhwɛso kakraa bi ni:

• Mogya Nhyɛso a Ɛkɔ Anim
• Cholesterol dodow a ɛkɔ soro wɔ mogya no mu
• Nyarewa te sɛ Asikreyare.
• Afei nso, ɔhome mu haw ne nna mu haw betumi aba.
• Mmirikatu a wo ne wo nnamfo bɛbɔ no betumi ayɛ den, na ebia wo nipadua mu yɛ wo yaw.

Wɔ nipadua mu haw ahorow yi akyi no, mu duru a ɛkɔ soro no betumi ama w’ani awu, woadi awerɛhow, na wo bo afuw mpo . Sɛ nkurɔfo di awerɛhow a, aduan yɛ awerɛkyekye adwene, enti ɛsɔ nnipa binom hwɛ sɛ wobedi pii. Eyi nyɛ ade pa, titiriw sɛ obi mu duru boro so dedaw a.

Ɔkwan bɛn so na wobɛkwati sɛ wo mu duru bɛkɔ soro na woakura mu duru a ɛfata mu?

Akwan a eye sen biara a wobɛfa so akura mu duru a ɛfata mu biako ne sɛ wobɛkɔ so ayɛ nnam.

• Wubetumi akɔka agumadi kuw bi ho.
• Sɛ w’ani nnye kuw agumadi ho a, wubetumi ayɛ nneɛma te sɛ asuguare, tɛnis, karate, ne nea ɛkeka ho Anaasɛ wobɛbɔ wɔ w’akyi.
• Hama a wohuruw, asaw, ne mmirikatu ma wo koma yɛ hyew.

Ɛho nhia sɛ apɔw-mu-teɛteɛ kakra a wubenya no yɛ ade kɛse. Ebetumi ayɛ mmerɛw te sɛ antweri a wobɛfa so mmom sen sɛ wobɛfa elevator, nantew akɔ akyirikyiri kakra sen sɛ wo ne w’awofo bɛka kar . Sɛ́ wobɛyɛ nnam no nso kyerɛ sɛ wobɛtew TV so, wobɛbɔ video so agodie, na worensɛe bere pii wɔ wo fon so.

Aduan pa a wobɛkɔ so akura mu no yɛ ade foforo a ɛho hia a ɛbɛma woanya apɔwmuden.

• Di nnuan ahorow ahorow. Di nnuaba ne nhabannuru pii.
• Nom nsu ne nufusu a srade nnim sen sɛ wobɛnom anonne a asikre wom te sɛ soda, anonne a ɛyɛ dɛ, nsu, ne agumadi mu anonne.
• Sɛ wudi nnuan a ahoɔdennuru pii wom na srade pii wom (te sɛ chips, cookies, ice cream) a, di no bere ne bere mu nkutoo, na di kakraa bi bere a wudi no.

So wo mu duru ho asɛm haw wo? Enti dɛn na woyɛ?

Sɛ wo mu duru ho asɛm haw wo a, ade a eye sen biara a ɛsɛ sɛ wudi kan yɛ ne sɛ wobɛka akyerɛ wo maame anaa wo papa. Wobetumi aboa wo ma woanya akwan a wobɛfa so adi aduan pa na woakɔ so ayɛ nnam. Wo maame anaa wo papa nso betumi ayɛ nhyehyɛe ama wo akɔ oduruyɛfo nkyɛn. Ebia oduruyɛfo no bɛkyerɛ akwan a wobɛfa so asesa w’adidi ne w’apɔw-mu-teɛteɛ.

Mpɛn pii no, enhia sɛ mmofra nkumaa kɔ "aduan" so, kyerɛ sɛ, wɔhwɛ wɔn aduan a wodi so. Nanso, ebia abofra a ne mu duru boro so yiye behia mmoa titiriw afi aduan ho ɔbenfo anaa oduruyɛfo a ne ho akokwaw wɔ asetra a ahoɔden wom mu hɔ. Afei, wo ne w’abusua betumi abom ayɛ nhyehyɛe bi a nea ɛka ho ne sɛ wubedi nnuan a ahoɔden wom na woateɛteɛ w’apɔw mu daa.

Wobɛyɛ dɛn aboa w’adamfo anaa wo busuani a wayɛ kɛse dodo?

Sɛ wowɔ w’adamfo anaa wo busuani bi a ne mu duru boro so a, kae sɛ wo ne wɔn bedi no ayamye mu.Ntwitwiridii ne aseresɛm betumi apira saa onipa no nkate. Mmom no, hyɛ wɔn nkuran na di wɔn sɛ w’adamfo foforo biara.

Nea yesua fii saa asɛm yi mu (Take-Home Message) .

Okay, enti sɛnea yɛaka ho asɛm no, ebia wobɛte sɛnea ɛho hia sɛ wobɛkɔ so anya mu duru a ɛfata no ase.

Ne tiaatwa mu no, kae sɛ:

* Wo mu duru ho hia w’akwahosan paa.

* Ɛsɛ sɛ yɛma calories dodow a yedi ne calorie dodow a yɛhyew no kari pɛ.

* Kɔ so yɛ nnam da biara da. Di agoru, tu mmirika, huruw, na teɛteɛ w’apɔw mu.

* Di aduan a ahoɔden wom. Di nnuaba ne nhabannuru pii. Tew anonne a asikre wom ne nnuan a ahoɔdennuru pii wom so.

* Sɛ wowɔ ɔhaw bi wɔ wo mu duru ho a, nsuro sɛ wobɛka akyerɛ w’awofo. Hwɛ oduruyɛfo na nya afotu.

Nea ɛho hia sen biara ne sɛ wubenya apɔwmuden na w’ani agye!

Mu duru a ɛkɔ soro, kɛseyɛ mmoroso, BMI, mmofra akwahosan, adidi pa, apɔw-mu-teɛteɛ, Sri Lanka