So wo nso wohaw wo ho sɛ wobɛyɛ kɛse dodo? (Overweight) - Momma yɛnka eyi ho asɛm!

Ɔhaw bi a nnipa pii wɔ nnansa yi ne sɛ wɔn mu duru bɛkɔ soro. Wɔ ebinom fam no, eyi yɛ adwennwen kɛse. Ebia woredwen nneɛma te sɛ, "So meyɛ srade?", "So saa mu duru yi bɛyɛ ɔhaw ama me?" Enti ɛnnɛ, momma yɛnka tebea a ɛma obi mu duru yɛ kɛse yi ho asɛm, kyerɛ sɛ, ‘Mo mu duru a ɛboro so’ , wɔ ɔkwan tiawa a wubetumi ate ase so. Eyi nyɛ den sɛnea wususuw no, nanso ɛho hia yiye sɛ wuhu.

Dɛn na "mu duru boro so" kyerɛ ankasa?

Sɛ yɛbɛka no tiawa a, Body Mass Index (BMI) yɛ nea wɔde kyerɛ sɛ ebia wo mu duru yɛ nea ɛfata ma wo tenten anaa. Oduruyɛfo bu eyi ho akontaa denam wo mu duru a ɔde kilogram, kyekyɛ mu ma wo tenten wɔ mita mu, na ɔde saa tenten no ahinanan kyɛ mu no so. Sɛ wɔkyekyem pɛpɛɛpɛ a, sɛ wo BMI yɛ 25 kosi 29.9 (kg/m2) , oduruyɛfo betumi aka sɛ ‘woyɛ kɛse boro so’, a ɛkyerɛ sɛ wo mu duru boro so kakra. Nea eyi kyerɛ ankasa ne sɛ ebia wowɔ srade kakra, nea yɛfrɛ no adipose tissue , wɔ wo nipadua so.

Saa tebea a wɔfrɛ no ‘Overweight’ yi abu so yiye ankasa. Nhwehwɛmu ahorow kyerɛ sɛ wɔ ɔman te sɛ Amerika mpo mu no, mpanyimfo baasa biara mu biako ne mmofra baanum biara mu biako wɔ saa tebea yi mu. Te sɛ kɛseyɛ mmoroso , eyi nso yɛ den kakra. Ebia ebehia sɛ wɔyɛ ayaresa ne akwan horow a wɔfa so di ho dwuma. Enti, sɛ wunim pii fa saa ‘Mu duru a ɛboro so’ yi ho, nea ɛde ba, ne nea wubetumi ayɛ wɔ ho a, ɛbɛyɛ mmoa kɛse ama wo wɔ tebea yi a wubedi so no mu.

Susuw ho hwɛ, sɛ srade a ɛboro so kilogram 4-5 pɛ mpo wɔ wo nipadua so a, ebetumi aka w’akwahosan . Ɛma nsakrae ahorow ba wo nipadua mu na ɛma hokwan a ɛwɔ hɔ sɛ wubenya nyarewa a emu yɛ den no yɛ kɛse. Ebetumi aka sɛnea wubu wo ho nso. Sɛ ‘woyɛ kɛse mmoroso’ a, ɛda adi sɛ wobɛkɔ ɔfã a edi hɔ a wɔfrɛ no kɛseyɛ mmoroso .

Dɛn nti na "mu duru a ɛboro so" a obi bɛyɛ no yɛ asiane kɛse?

Sɛ woyɛ kɛse mmoroso a, ebetumi ama woanya akwahosan tebea horow a ɛma ɛyɛ den sɛ wo nipadua no bɛyɛ adwuma yiye. Nhwɛsoɔ:

• Mogya mmoroso: Sɛ wo mu duru boro so a, ɛsɛ sɛ wo koma yɛ adwumaden na ama mogya akɔ wo nipadua nyinaa mu. Sɛ woyɛ kɛse mmoroso a, ɛka w’asaabo nso, na ɛboa ma wohwɛ mogya mmoroso so.
• Hyperlipidemia: Eyi ne bere a srade anaa srade dodow a ɛwɔ wo mogya mu no kɔ soro. Nnuan a srade a ɛyɛ dɛ anaa trans srade pii wom a wubedi no ma asiane a ɛwɔ hɔ sɛ wobɛyɛ kɛse mmoroso na woanya srade pii no yɛ kɛse.
• Asikre dodow a ɛkɔ soro wɔ mogya mu (Hyperglycemia): Srade a ɛboro so a ɛwɔ nipadua no mu, titiriw wɔ yafunu no ho no ka ɔkwan a nipadua no fa so twetwe asikre, anaa glucose , fi carbohydrates a ɛwɔ nnuan a wudi mu no.
• Nkwaa mu nyarewa:Sɛ wo mu duru boro so a, ɛde nhyɛso kɛse ba nkwaa te sɛ wo nkotodwe so. Ɛma asiane a ɛwɔ hɔ sɛ wubenya tebea horow te sɛ nnompe mu yare , no yɛ kɛse, na ebetumi asɛe wo ntini nso. Susuw ho hwɛ, sɛ srade a ɛboro so kilogram 4.5 pɛ mpo wɔ wo nipadua so a, ebetumi de nhyɛso foforo kilogram 7 kosi 23 aka wo nkotodwe ho.

Sɛ tebea a ɛne sɛ obi ‘yɛ kɛse mmoroso’ no kɔ so a, ebetumi ama wayɛ kɛse mmoroso . Sɛ obi yɛ kɛse mmoroso a, ebetumi ama wanya komayare, Asikreyare a Ɛto so Abien , ne nyarewa afoforo pii.

So ɛdɔɔso sɛ wobɛhwɛ BMI bo a ɛsom no ara kwa?

Ɛnyɛ bere nyinaa na eyi te saa. Sɛ nhwɛso no, ebia wowɔ ntini a anyin yiye na wo nipadua mu srade sua. Afei, sɛ wohwɛ nsenia anaa BMI mpo a, ɛnkyerɛ sɛnea srade ne ntini a ɛwɔ wo nipadua mu no kari pɛ no pɛpɛɛpɛ. Wɔ tebea a ɛte saa mu no, wo duruyɛfo bɛka akyerɛ wo sɛ di aduan a srade nnim na protein pii wom na kɔ so nya ntini.

Nhwɛso foforo ne obi a ‘ɔyɛ kɛse mmoroso’ nanso ɔwɔ akwahosan pa. Ɛne sɛ, wɔn mogya mmoroso, srade dodow, ne asikre dodow nyinaa wɔ nea ɛfata mu. Nnuruyɛfo bu nnipa a wɔte saa no mu sɛ Metabolically Healthy Obesity (MHO) . Wɔ onipa a ɔte saa fam no, ɛho hia kɛse sɛ odi n’aduan so na ɔyɛ nnam sen sɛ ɔbɛbɔ mmɔden sɛ ɔbɛtew ne BMI so.

So sɛnkyerɛnne titiriw bi wɔ hɔ a ɛkyerɛ sɛ "woyɛ kɛse mmoroso"?

Nsɛnkyerɛnne pɔtee biara nni hɔ a ɛkyerɛ sɛ obi ‘yɛ kɛse mmoroso’, te sɛ ɔfe anaa tiyɛ. Oduruyɛfo bi bebu wo BMI ho akontaa de ahu sɛ ebia ‘wo mu duru boro so’ anaa. Ɛtɔ da bi a, wobetumi abu wo nipadua no nsusuwii, titiriw sɛ́ ebia wode wo mu duru dodow no ara bɛbɔ w’asen no sɛ ɛyɛ sɛnkyerɛnne a ɛkyerɛ sɛ ‘woayɛ kɛse dodo’.

Dɛn ne nea enti a "wɔyɛ kɛse mmoroso"?

‘Wɔyɛ kɛse mmoroso’ ne bere a ahoɔden (calories) dodow a wo nipadua hia ne ahoɔden dodow a wunya fi aduan a wudi mu no nkari pɛ. Eyi betumi de nneɛma pii aba:

• Adidi su: Calories pii a wodi sen nea nipadua no hia, nnuan a asikre pii wom a wodi, ne nnuan a srade pii wom a wodi no yɛ nneɛma atitiriw a ɛma obi mu duru boro so.
• Awosu mu nkɛntɛnso: Nhwehwɛmu ada no adi sɛ nnipa a wɔayɛ kɛse mmoroso wɔ awosu mu nkwaadɔm pɔtee bi (awosu mu nkwaadɔm a ɛma obi tumi yɛ kɛse mmoroso) a ɛka wɔn akɔnnɔ. Wonnya nhuu sɛ ebia nnipa a wɔayɛ kɛse mmoroso nso wɔ awosu mu nkɛntɛnso koro yi ara anaa.
• Apɔw-mu-teɛteɛ a wonnya: Bere pii a wode bɛtra wo fon so anaa TV a wobɛhwɛ no betumi ama woahwere bere a wode bɛteɛteɛ w’apɔw mu.
• Da a wonnya: Anyɛ yiye koraa no, sɛ woanda nnɔnhwerew ason da biara a, ebetumi aka hormone ahorow a ɛhyɛ w’akɔnnɔ so no.
• Adwennwen: Sɛ wowɔ adwennwen a, w’amemene ne w’ nipadua no ma cortisol ba.Wɔyɛ hormone ahorow te sɛ eyinom pii. Saa nkwaadɔm yi di ɔkɔm so. Enti, sɛ adwennwen kɔ soro a, ɛda adi sɛ wubedi "awerɛkyekye nnuan" a srade anaa asikre pii wom, a wɔkora so sɛ srade foforo wɔ nipadua no mu.
• Akwahosan ho haw ahorow a ɛda adi: Mu duru a ɛkɔ soro no betumi ayɛ aduruyɛ mu tebea horow bi te sɛ Polycystic Ovary Syndrome (PCOS) ne Metabolic Syndrome .

Ɔkwan bɛn so na oduruyɛfo hu nea ɛyɛ "mu duru a ɛboro so" ankasa?

Sɛ wokɔ oduruyɛfo nkyɛn a, ɔbɛsusu wo tenten, wo mu duru, ne w’asen ntwemu. Wo duruyɛfo nso betumi ahyɛ sɛ wɔnyɛ nipadua no mu nneɛma ho nhwehwɛmu, te sɛ nnompe mu density scan anaa bioelectrical impedance analysis . Saa sɔhwɛ yi de anyinam ahoɔden fa wo nipadua mu na egyina ahoɔhare a ɛde tu kwan no so susuw sɛnea wo nipadua no te.

Nanso, nea ɛho hia sen eyinom nyinaa ne w’akwahosan nyinaa. Akyinnye biara nni ho sɛ wo duruyɛfo bebisa wo nneɛma yi ho asɛm:

• W’ayaresa ho abakɔsɛm: Wobebisa wo ayaresa tebea biara a wowɔ, nnuru biara a wonom, ne sɛ ebia obi wɔ w’abusua mu a wayɛ kɛse mmoroso anaasɛ wayɛ kɛse mmoroso ho abakɔsɛm.
• Wo mu duru ho abakɔsɛm: Sɛ nhwɛso no, wobetumi abisa wo sɛ ebia woayɛ kɛse mmoroso mfe pii, anaasɛ sɛ wo mu duru a ɛkɔ soro yi yɛ nnansa yi ara. Ebia wobebisa wo nso sɛ ebia woakɔ nhyehyɛe biara a wɔde tew wo mu duru so anaa.
• W’asetra kwan: Wobebisa wo sɛnea wodidi mprempren, sɛnea woda, ne sɛnea woyɛ nnam awiabere no ho asɛm.
• W’adwene mu akwahosan: Ebia wobebisa wo adwennwen ne nneɛma afoforo a ɛka sɛnea wususuw nneɛma ho, wote nka, na wobɔ wo bra ho asɛm. Nneɛma te sɛ adwennwen nso betumi ama woapɛ sɛ wudidi pii.

Nea ɛka ho no, oduruyɛfo no betumi ahwɛ wo sɛnkyerɛnne ahorow a ɛho hia , te sɛ wo koma a ɛbɔ ne sɛnea wohome, na obetumi ayɛ mogya mu nhwehwɛmu bi nso. Ɛnam akwahosan ho nsɛm a edi mũ yi a oduruyɛfo bɛboaboa ano so na obetumi ahu sɛ ebia wo mu duru boro so ne sɛ ebia wowɔ ayaresa mu tebea foforo bi a ɛfa ho anaa.

Dɛn na wobetumi ayɛ de asa tebea a ɛne "mu duru boro so" no?

Mpɛn pii no, oduruyɛfo bɛkamfo akyerɛ sɛ wɔnyɛ nsakrae wɔ asetra mu. Sɛ nhwɛso no, wɔbɛka akyerɛ wo sɛ sesa nea wudi ne sɛnea woyɛ nnam. Ebia nnipa binom bɛyɛ kɛse mmoroso esiane adwennwen anaa nkate mu nsɛm afoforo nti. Wɔ tebea horow a ɛtete saa mu no, oduruyɛfo betumi akamfo adwenemyare ho mmoa te sɛ adwene mu nneyɛe ho ayaresa (CBT) akyerɛ . Saa ayaresa yi betumi aboa wo ma woadi adwennwen anaa nkate horow a ɛrenya w’adidi so nkɛntɛnso no so.

Nnuru pii a wɔkyerɛw ma wɔn a wɔtew wɔn mu duru so no yɛ nea wɔde ma wɔn a wɔayɛ kɛse mmoroso.Boa wɔn a wɔn BMI yɛ 30 anaa nea ɛboro saa. Nanso sɛ wo mu duru boro so na wowɔ nyarewa afoforo a ɛka ho a, ebia wobɛfata nso sɛ wonya nnuru.

Wobɛyɛ dɛn ama wo mu duru so atew bere a wo mu duru so atew awie no?

Te sɛ nnipa dodow no ara no, ebehia sɛ wotoa suban pa a ɛboaa wo so tew no so. Nhwehwɛmu a wɔayɛ wɔ mu duru a wɔtew ho no kyerɛ sɛ nnipa dodow no ara san nya mu duru a wɔtew so no bɛyɛ 50% wɔ mfe abien akyi bere a wɔadu wɔn mu duru a wɔde sii wɔn ani so no. Abenfo ka nneɛma pii a enti ɛte saa ho asɛm:

• Nneɛma a atwa yɛn ho ahyia a ɛma kɛseyɛ mmoroso: Ɛwom sɛ eyi yɛ asɛmfua a ɛyɛ den kakra de, nanso ɛkyerɛ nneɛma a ɛka yɛn da biara da asetra te sɛ nnuan a wɔayɛ no foforo ne nnuan a wɔde di ntɛmntɛm a yɛbɛkwati, na ɛma ɛyɛ den sɛ yebenya bere de ateɛteɛ yɛn apɔw mu ara kwa.
• Set point theory: Sɛnea saa nsusuwii yi kyerɛ no, sɛ wo mu duru so tew a, wo nipadua hu sɛ ɛyɛ asiane. Sɛ wo mu duru so tew a, ahoɔden dodow a wunya fi aduan mu no sua sen dodow a wosɛe no awiabere. Nea ɛbɛyɛ na woayɛ ho mmuae no, wo nipadua no ma hormone ahorow pii a ɛma ɔkɔm de wo na ɛma hormone kakraa bi a ɛma wote nka sɛ amee.

Ebetumi ayɛ den kakra sɛ wubehu sɛ ɛsɛ sɛ woyere wo ho da biara da na ama woakɔ so ‘ayɛ kɛse mmoroso’ bio. Nanso nhwehwɛmu kyerɛ sɛ saa nneɛma abien yi betumi aboa:

• Ma w’aduan no nyɛ nea ɛfata wɔ protein a ɛnyɛ den, nhabannuru a ɛyɛ ahabammono, ne nnuaba mu. Di nea ɛdɔɔso a ɛbɛma wo kɔm ayɛ wo ma sɛnea ɛbɛyɛ a wo nipadua no renyi ɔkɔm hormone ahorow mfi hɔ.
• Yɛ ntini denam ahoɔden ntetee apɔw-mu-teɛteɛ a wobɛyɛ so. Ntini hyew calories ntɛmntɛm sen srade. Sɛ wohyew calories pii a, wubetumi atew wo nipadua no set point so.

Dɛn na ɛsɛ sɛ yɛyɛ na yɛakwati sɛ yɛbɛyɛ "kɛse mmoroso"?

Sɛ wusi gyinae sɛ wobɛma wo mu duru a ɛfata a, ade a edi hɔ ne sɛ wobɛma woanya suban pa a wubetumi akura mu bere tenten. Nyansahyɛ ahorow bi ni:

• Fa nnuan a ɛyɛ papa ka w’aduan ho: Paw protein a ɛnyɛ den (te sɛ bankye, atoko), srade a ahoɔden wom, ne fiber sen sɛ wobɛpaw nnuan a wɔayɛ ho adwuma. Mma wo werɛ mmfi sɛ wobɛnom nsu pii da mũ no nyinaa.
• Tew asikre ne nnuan a wɔayɛ no foforo so: Asikre pii ne nnuan a wɔayɛ no yiye ne ade titiriw a ɛma obi mu duru boro so. Di kan yɛ w’aduan ho nhyehyɛe sɛnea ɛbɛyɛ a wubetumi agyae biribi a wubedi mpofirim.
• Yɛ nnam kɛse: U.S. Asoɛe a Ɛhwɛ Nyarewa So (CDC) kamfo kyerɛ sɛ anyɛ yiye koraa no, mpanyimfo mfa wɔn ho nhyɛ apɔw-mu-teɛteɛ a emu yɛ den a ɛkɔ fam mu simma 150 dapɛn biara, anaasɛ dwumadi biara a ɛfata wo ne w’apɔwmuden.
• Di adwennwen ho dwuma:Ɛtɔ da bi a, ɔhaw ne adwennwen nyinaa akyi no, wopɛ sɛ wudi biribi a ɛyɛ dɛ kɛkɛ. Nneɛma te sɛ adwendwene, adidi pa, ne bere a wode bɛtra abɔnten betumi aboa wɔ eyi mu.

Sɛ abofra ketewa "yɛ kɛse boro so" a, dɛn na ɛsɛ sɛ woyɛ?

Mu duru boro so yɛ ɔhaw a ɛrenya nkɔanim wɔ mmofra a wɔadi fi mfe 2 kosi 19 mu wɔ aman te sɛ United States mu. Mmofra baanum biara mu bɛyɛ biako mu duru boro so. Sɛ wo ba no mu duru ho asɛm haw wo a, kɔ wo mmofra oduruyɛfo nkyɛn.

Nkrasɛm a Etwa To a Wɔde Kɔ Fie

Ɛtɔ mmere bi a, sɛ wo mu duru boro so a, ebetumi ayɛ te sɛ akontaahyɛde ho agodie: akontaahyɛde a ɛwɔ nsenia no so, akontaahyɛde a ɛwɔ BMI nhyehyɛe so, akontaahyɛde a ɛwɔ ntade a wohyɛ so. Nanso da ayamye adi kyerɛ wo ho. Saa nɔma ahorow yi nkyerɛkyerɛ wo mu. Nanso, wobetumi aboa nnuruyɛfo ma wɔasi gyinae sɛ ebia wo mu duru boro so anaa. BMI yɛ akwankyerɛ ara kwa, na ɛmma wo anaa wo duruyɛfo nhu w’akwahosan ho mfonini a edi mũ. Wo duruyɛfo bɛhwɛ nneɛma afoforo te sɛ wo mogya mmoroso de ahu sɛ wo mu duru boro so anaa, na ɔbɛboa wo nso ma woayɛ nhyehyɛe a ɛfata wo. Kae sɛ, nea ehia paa ne sɛ wubenya apɔwmuden na w’ani agye!

` Kɛseyɛ mmoroso, mu duru a wɔde siw ano, BMI, adidi pa, apɔw-mu-teɛteɛ, mu duru a ɛboro so, akwahosan