Momma yensua ‘metabolism’ a ɛka nipadua mu duru ho ade pɛpɛɛpɛ! (Nkwammoaa mu nneɛma a ɛsakra) .

Mpɛn ahe na woate asɛmfua ‘Metabolism’? Ebia woate sɛ obi reka sɛ, "Oo, me nipadua mu nneɛma a ɛsakra no yɛ brɛoo, enti meyɛ srade." Anaasɛ ebia woasusuw sɛ, "Ɔwɔ anigye, ɔwɔ nipadua mu nneɛma a ɛsakra ntɛmntɛm, enti ne mu duru nkɔ soro." Dɛn ankasa ne nipadua mu nneɛma a ɛsakra? So ɛka nipadua mu duru nkutoo? Momma yɛnka ho asɛm nnɛ wɔ ɔkwan a ɛyɛ mmerɛw a wubetumi ate ase so.

Sɛ yɛbɛka no tiawa a, dɛn ne Metabolism?

Fa wo nipadua no sɛ engine a ɛwɔ kar mu. Sɛnea wuhia pɛtro na ama wo kar no ayɛ adwuma, asɔ akanea, na woasɔ AC no, saa ara na wo nipadua nso hia ahoɔden na ama ayɛ adwuma. Metabolism yɛ nnuru a ɛyɛ den a ɛdannan aduan a wudi no ma ɛbɛyɛ ahoɔden. Eyi si wɔ wo nipadua mu nkwammoaa biara mu, sekan biara. Saa ahoɔden yi na ɛma wutumi home, nantew, susuw nneɛma ho, na wo ho tɔ wo fi yare mu. Ɛnyɛ ɛno nko, na mmom ɛma wo koma bɔ na wo nipadua mu hyew yɛ pɛpɛɛpɛ bere a woada mpo no.

Sɛ yɛka nipadua mu nneɛma a ɛsakra ho asɛm a, yɛtaa susuw calories a yɛbɛhyew afi aduan mu nkutoo ho. Eyi ne nea yɛfrɛ no wo metabolic rate, anaa ``Metabolic Rate.'' Ɛyɛ afã atitiriw abiɛsa.

Nnipa pii susuw sɛ nipadua mu nneɛma a ɛsakra no yɛ biribi a ɛnyɛ den sɛ yebetumi asesa na yɛadi yɛn mu duru so. Nanso nokware no yɛ nea emu yɛ den sen saa koraa. Ɛyɛ nhyehyɛe a ɛyɛ nwonwa a ɛka w’akwahosan nyinaa.

Nneɛma atitiriw bɛn na ɛkɔ so wɔ nipadua no mu esiane nipadua mu nneɛma a ɛsakra nti?

Wo nipadua mu nneɛma a ɛsakra no nnyae da. Ɛyɛ adwuma bere a woada mpo no. Nneɛma atitiriw a ɛkɔ so no bi ni:

• Ahome a wɔhome.
• Mogya a ɛkyinkyini nipadua no nyinaa mu.
• Nnuan a wɔyam.
• Nkwammoaa foforo a wɔbɛbɔ wɔ nipadua no mu na wɔasiesie nkwammoaa a asɛe.
• Hormone dodow a wɔhwɛ so.
• Nipadua mu hyew a wobɛkɔ so ayɛ daa.

Anabolism ne Catabolism: Nipadua Ho Nhyiam

Nneɛma atitiriw abien na ɛwɔ nipadua mu nneɛma a ɛsakra mu. Fa no sɛ ɛyɛ adwumayɛbea kɛse bi.

1. Catabolism: Nneɛma a ɛpaapae

Nea ɛka eyi ho ne sɛ wobɛkyekyɛ aduannuru akɛse (carbohydrates, protein, srade) a ɛwɔ aduan a wudi mu no mu nketenkete a wubetumi de ayɛ ahoɔden. Ɛte sɛ nea wobubu dua kɛse bi mu nketenkete na wode ahyɛ fononoo mu.

• Carbohydrates dan glucose, a ɛno ne asikre a ɛwɔ yɛn mogya mu.
• Wɔkyekyɛ protein mu ma ɛbɛyɛ amino acid ahorow.
• Wɔkyekyɛ srade mu ma ɛbɛyɛ srade.

2. Anabolism: Nneɛma a wɔkyekye

Eyi ne catabolism no fã foforo. Nea ɛkɔ so wɔ ha ne sɛ nipadua no de saa asinasin a abubu no yɛ nneɛma foforo a ɛsõ. Ɛte sɛ nea wode birikisi nketewa abom de asi ɔfasu kɛse.

• Sɛ wunya opira a, saa adeyɛ yi ma nkwammoaa foforo ba ma ɛsa.
• Eyi ho hia ma nnompe nyin na ntini ahorow nyin.

Abusuabɔ bɛn na ɛwɔ nipadua mu nneɛma a ɛsakra ne nipadua mu duru ntam ankasa?

Eyi ne ɔhaw kɛse a nnipa pii wɔ. Asɛm a wɔka sɛ, "Me mu duru reyɛ kɛse efisɛ me nipadua mu nneɛma a ɛsakra no yɛ brɛoo" no nyɛ nokware koraa. Mpɛn pii no, ɛnyɛ nipadua mu nneɛma a ɛsakra nkutoo na ɛma obi mu duru yɛ kɛse anaasɛ ɔtew.

Sɛ yɛbɛka no tiawa a, sɛ wo nipadua no gye ahoɔden (calories) pii fi aduan mu sen sɛnea ɛde di dwuma da koro a, wɔkora saa ahoɔden a ɛboro so no so sɛ nipadua mu srade. Ɛno kyerɛ sɛ wo mu duru yɛ kɛse. Sɛ wunya ahoɔden kakraa bi fi aduan mu sen nea wode di dwuma a, wo nipadua no fi ase de ahoɔden (srade) a wɔde asie mu no di dwuma. Ɛno ne bere a wo mu duru so tew.

Ɛwom sɛ wo nipadua mu nneɛma a ɛsakra no nya saa adeyɛ yi so nkɛntɛnso de, nanso ɛnyɛ ɛno nkutoo na ɛde ba. Nneɛma afoforo pii wɔ hɔ a ɛka no, nea ɛka ho ne nea wudi, wo dwumadi dodow, nna, ne hormone ahorow.

Dɛn ne ‘Fast’ ne ‘Slow’ Metabolism?

• Fast Metabolism: Sɛ obi `BMR`, kyerɛ sɛ, calories dodow a wɔhyew bere a ogyina hɔ ara kwa no dɔɔso a, yɛfrɛ no `fast metabolism`.
• Slow Metabolism: Sɛ obi `BMR` sua a, wɔfrɛ no `slow metabolism`.

Nanso kae sɛ, esiane sɛ obi nipadua mu nneɛma a ɛsakra ntɛmntɛm nti, ɛnkyerɛ sɛ ne ho yɛ hare. Na esiane sɛ ɛyɛ brɛoo nti, ɛnkyerɛ sɛ wɔayɛ srade.

So nipadua mu nneɛma a ɛsakra no betumi aba?

Yiw, ɛtɔ mmere bi a mfomso ahorow bi betumi aba wɔ adeyɛ a ɛyɛ den yi mu. Yɛfrɛ eyinom sɛ nipadua mu nneɛma a ɛsakra. Nneɛma ahorow nti na eyinom betumi aba.

Saa yare yi ahorow abien titiriw na ɛwɔ hɔ:

• Nkwammoaa mu yare a wonya: Eyinom ba akyiri yi wɔ asetra mu. Eyi ne ɔkwan a wɔtaa de di dwuma. Nhwɛso ahorow:
• Asikreyare - (Eyi ne nipadua mu yare a ɛtaa ba) .
• Thyroid nyarewa ahorow
• Kɛse mmoroso ne Mu duru a Ɛnyɛ Den
• Insulin a ɛko tia
• Nkwammoaa mu yare a wonya fi awo mu: Eyinom yɛ nyarewa a ɛntaa nsi a awosu mu sintɔ na ɛde ba. Nhwɛso ahorow:
• Glycogen a wɔkora so nyarewa
• Wilson yare no
• Tay-Sachs yare no

Dɛn na metumi ayɛ na ama nipadua no mu nneɛma a ɛsakra no akɔ so ayɛ yiye?

Mpɛn pii no, ɛyɛ den ma wo sɛ wubedi wo basal metabolic rate (BMR) so. Egyina nneɛma te sɛ mfe a woadi, wo bɔbeasu, ne awosu so. Nanso, nneɛma kakraa bi wɔ hɔ a wubetumi ayɛ na ama wo nipadua mu nneɛma nyinaa akɔ so ayɛ yiye na wɔaboa.

• Di nnuan a ɛkari pɛ wɔ bere ano: Ntwa w’aduan atitiriw no so. Saa a wobɛyɛ no betumi ama wo nipadua mu nneɛma a ɛsakra no ayɛ brɛoo.
• Paw nnuan a ahoɔden wom: Paw nnuan a nnuaba a ɛyɛ foforo, nhabannuru, protein a ɛnyɛ den (mpataa, akokɔ), atoko, ne srade a ahoɔden wom pii wom.
• Kɔ so yɛ nnam: Apɔw-mu-teɛteɛ, titiriw ahoɔden ntetee, te sɛ nneɛma a emu duru a wɔma so. Ntini hyew calories pii sen srade, bere mpo a wugyina hɔ ara kwa no.
• Da a ɛdɔɔso: Da a ɛfata a wubenya no ho hia yiye ma wo nipadua mu nneɛma a ɛsakra no. Sɛ woanna sɛnea ɛsɛ a, ebetumi asɛe hormone ahorow no dwumadi na ama w’ahoɔden a wode di dwuma no so atew.
• Nom nsu a ɛdɔɔso: Nsu ho hia na ama nipadua no mu nneɛma a ɛsakra no atumi ayɛ adwuma yiye. Nsu a enni nipadua no mu kakra mpo betumi ama nipadua no mu nneɛma a ɛsakra no ayɛ brɛoo.
• Mma nhyɛ w’aduan so kwa: Aduan a ɛtra so a ɛtew aduan dodow a wudi so kɛse no bɛma wo nipadua mu nneɛma a ɛsakra no ayɛ brɛoo.

Mɛyɛ dɛn ahu sɛ me nipadua mu nneɛma a ɛsakra no yɛ nea ɛfata?

Yɛrentumi nka kɛkɛ sɛ, "Mete nka sɛ me nipadua mu nneɛma a ɛsakra no reyɛ brɛoo." Wobetumi de aduruyɛ mu nhwehwɛmu nkutoo ahu saa. Mogya mu nhwehwɛmu atitiriw abien a nnuruyɛfo de hu sɛnea wo nipadua no mu nnuru kari pɛ ne sɛnea ɛsakra no ne Basic Metabolic Panel (BMP) ne Comprehensive Metabolic Panel (CMP).

Sɛ wo mu duru ho haw, wobrɛ bere nyinaa, anaa sɛnkyerɛnne afoforo a wontumi nkyerɛkyerɛ mu a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa. Mmɔ mmɔden sɛ wubegyina nea wokenkan wɔ Intanɛt so so asa wo ho yare. Sɛ ɛho hia a, wo duruyɛfo bɛyɛ nhwehwɛmu na wama woate w’akwahosan ho ntease a emu da hɔ.