Akwan a ahobammɔ wom sen biara a wobɛfa so atew wo mu duru so (Weight Loss) - Momma yɛnhwehwɛ mu yiye!

Ɔhaw akɛse a yɛn mu pii wɔ no biako ne sɛ yɛbɛma yɛn mu duru ayɛ kɛse. Enti yɛte nka sɛ ɛsɛ sɛ yɛtew yɛn mu duru so kakra. Ebia ɛsɛ sɛ yɛhyɛ atade fɛfɛ bi ma adeyɛ bi a ɛreba, anaasɛ ebia ɛsɛ sɛ yɛtew yɛn mu duru so esiane sɛ oduruyɛfo no ka kyerɛɛ yɛn nti. Nanso so saa mu duru a yɛtew ‘ntɛmntɛm’ yi ye ma yɛn nipadua ankasa? Momma yɛnka eyi ho asɛm tiawa na yɛnka no pɛpɛɛpɛ.

So eye ankasa sɛ wobɛtew kilo biako so dapɛn biara?

Yɛtaa hu dawurubɔ ne social media a ɛka nneɛma te sɛ "lose 5 kilos dapɛn biara." Nanso wɔ aduruyɛ mu no, ɔkwan a ahoɔden wom na ahobammɔ wom sen biara a wobɛfa so atew wo mu duru so ne sɛ wobɛtew wo mu duru so nkakrankakra. Aduandi ho abenfo ka sɛ eye sɛ wode w’ani besi so sɛ wubenya nkaribo 1-2 dapɛn biara, a ɛyɛ kilogram 0.5 kosi 1 . Susuw ho hwɛ, sɛ wo mu duru so tew mpofirim denam w’aduan a wobɛto ano hye na woteɛteɛ w’apɔw mu denneennen so a, ɛnyɛ srade nko na wobɛtew ankasa, na mmom wobɛtew ntini, nnompe a ɛyɛ den, ne nsu nso. Eyi nyɛ papa mma wo nipadua bere tenten. Enti, ɛho hia sɛ woyɛ nsakrae wɔ w’asetra mu a wubetumi akura mu, sen sɛ wobɛkɔ akɔdi aduan a aba so a ɛhyɛ bɔ sɛ "nea ebefi mu aba te sɛ dae" akyi.

Ɔkwan bɛn so ankasa na yɛyɛ ‘Weight Loss Plan’?

Ebia woate asɛm a wɔka sɛ "calories in, calories out." Sɛ yɛbɛka no tiawa a, ɛkyerɛ sɛ ɛsɛ sɛ yɛhyew calories pii sen nea yedi da biara. Nanso ɛnyɛ nea ɛyɛ mmerɛw saa. Yɛn nipadua mu nneɛma a ɛsakra, anaa sɛnea aduan dan ahoɔden , nya eyi so nkɛntɛnso kɛse. Sɛ wotew aduan a wudi so mpofirim, a ɛkyerɛ sɛ wobɛtew calories so a, ɛnyɛ sɛ wo nipadua no rennya aduannuru a ehia nko, na mmom wo nipadua mu nneɛma a ɛsakra no nso bɛbrɛ ase. Eyi bɛma ayɛ den sɛ wobɛtew wo mu duru so. Enti, momma yɛmfa nneɛma kakraa bi a ɛnyɛ den mfi akwantu yi ase, sen sɛ yɛbɛtew calories so dodo.

• Tew wo nnuan so: Tew aburow ne curry dodow a wotaa di no so.
• Kenkan nnuan a wɔakyerɛw so: Hwɛ sɛnea aduan biara mu ahoɔdennuru dodow te. Eyi bɛboa wo ma woahu nea ɛsɛ sɛ wotew so.
• Nom nsu pii: Sɛ wonom nsu kuruwa biako ansa na woadi a, ebetumi aboa ma woadi wo kɔm so .
• Paw nnuan a ahoɔden wom:Fa nneɛma te sɛ nhabannuru , nnuaba, atoko, aburow a wɔayam , nam a ɛnyɛ den, mpataa , ne nkesua di kan .

Ade a ɛho hia sen biara ne nkannyan, kyerɛ sɛ, anigye a wowɔ sɛ wobɛyɛ eyi. Dɛn nti na worebɔ mmɔden sɛ wobɛtew wo mu duru yi so? Sɛnea ɛbɛyɛ a wobɛkwati nyarewa te sɛ asikreyare ne komayare? Sɛ wobɛhyɛ ntade fɛfɛ? Sɛ wobɛtu mmirika na wo ne wo mma ne wo mmanana adi agorɔ? Ɛmfa ho nea enti a ɛte saa no, kyerɛw gu krataa so na fa hyɛ baabi a wubetumi ahu da biara da. Afei wobɛte ahoɔden pii nka.

Suban pa bɛn na ɛboa ma wo mu duru so tew?

Aduan te sɛ pɛtro ma nipadua no. Nanso ɛnyɛ sɛ ɔkɔm de yɛn kɛkɛ na yedidi. Yɛdan kɔ aduan so bere a yɛne yɛn nnamfo wɔ, bere a yɛadi awerɛhow, yɛn bo afuw, anaa bere a biribi a ɛyɛ anigye asi. Enti, sɛ wopɛ sɛ wo mu duru so tew a, ɛsɛ sɛ wosakra saa suban ahorow yi kakra.

Ɔkwan bɛn so na wobɛpaw aduan a wode bɛtew wo mu duru so?

Ɛho nhia sɛ wutwa nnuan a w’ani gye ho koraa na ama wo mu duru so atew. Saa a wobɛyɛ no bɛma ayɛ den sɛ wobɛkɔ so ayɛ saa. Ade a ɛho hia sen biara ne sɛ wobɛtew calories a hwee nni mu , a ɛyɛ nnuan a aduannuru biara nni mu na ɛyɛ calories ara kwa no so . Tew eyinom so sɛnea wubetumi:

• Nnuan ne anonne a wɔde asikre aka ho: Nsã a wɔde aduru ayɛ, keeki, bisket, toffee, ne nea ɛkeka ho Ɛnyɛ abɔde mu asikre a ɛwɔ nnuaba mu no na epira, na mmom asikre a wɔde afiri ayɛ no.
• Processed Carbs : Nnuan a wɔde paanoo esiam (abodoo, buns), aburow fitaa, ne nea ɛkeka ho ayɛ Eyinom nni fiber ne aduannuru pii. Mmom no, paw nnuan a wɔde bran (aburow a ɛyɛ bruu), aburow a ɛyɛ bruu, ne oats ayɛ.
• Nsã a ahoɔdennuru pii wom: soda, nnuaba mu anonne (a asikre wom), nsa. Mmom no, nom biribi te sɛ nsu, tii a wɔanhyehyɛ no dɛ, anaa lemon nsu.

Fa saa nneɛma yi ka w’aduan ho:

• Protein: Saa nnuan yi a wudi no ma ɔkɔm so tew na ɛma wote nka sɛ woama . Ntini mu yɛ den. Nam, mpataa, nkesua, nufusu, yogurt, ne atoko, akutu, ne soya wɔ protein pii.
• Srade Pa: Ɛnyɛ adwene pa sɛ wobɛtwa srade mu koraa. Ngodua ngo, avocado, atoko, akutu, ne mpataa ngo wɔ srade a enni ahoɔden a eye ma nipadua no.
• Fiber: Nhabannuru, nnuaba, atoko, ne nnuaba mu ahoɔdennuru pii. Fiber boa ma wotumi di aduan na ɛma wote nka sɛ woayɛ ma.

Dae pa ne mmoa nso ho hia yiye!

So wunim sɛ nna a ɛnsɛ nso yɛ ade titiriw a ɛma wo mu duru yɛ kɛse? Nhwehwɛmu ada no adi sɛ, sɛ yɛnna nna a, yɛn hormone ahorow sesa na yɛn kɔn dɔ nnuan a asikre ne srade pii wom. Enti, nnɔnhwerew 7-8 a wobɛda yiye da biara no ho hia na ama woatumi asiw wo mu duru ano. Afei nso, mmɔ mmɔden sɛ wo nkutoo bɛkɔ saa akwantu yi. Fa w’abusua ne wo nnamfo paa ka eyi ho. Ka kyerɛ wɔn sɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so. Wɔn mmoa no bɛyɛ ahoɔden fibea kɛse ama wo. Ebia sɛ wo ne obi a ɔno nso rebɔ mmɔden sɛ ɔbɛtew ne mu duru so te sɛ wo bɛkasa, anaasɛ wobɛka kuw bi a ɛte saa ho a, nso betumi aboa kɛse.

Sɛ wudi mfomso ketewaa bi a, mma w’abam mmu!

Sɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so a, nna bi wɔ hɔ a wuntumi nni w’aduan so anaasɛ woteɛteɛ w’apɔw mu sɛnea wopɛ. Ɛno yɛ ade a ɛfata. Mma w'abaw esiane sɛ wususuw sɛ, "Mintumi nyɛ eyi nti." Fi ase yɛ wo nhyehyɛe no ho adwuma bio da a edi hɔ no. Ade a ɛho hia sen biara ne sɛ wobɛkɔ so ayɛ adwuma. Sɛ wowɔ biribi a ɛhaw wo a, ɛbɛyɛ papa sɛ wo ne w’abusua oduruyɛfo (oduruyɛfo) bɛkasa na sɛ ɛho hia a, hwehwɛ afotu fi aduan ho ɔbenfo hɔ. Mu duru a wɔtew, akwan a wɔfa so tew mu duru so, mu duru a ɛma apɔwmuden, mu duru a wɔtew sinhala, diyata, parhez wima, aduan a ahoɔden wom