So nea wɔfrɛ no nipadua mu nneɛma a ɛsakra yi yɛ adwuma yiye? Ma yɛnhwɛ nea ɛyɛ!

So woasusuw sɛnea aduan a yedi no ma yɛn nipadua nya ahoɔden ho pɛn? Ɛtɔ mmere bi a yesusuw sɛ, ‘Oo, me nipadua mu nneɛma a ɛsakra no sua ankasa, ɛno nti na mayɛ srade no.’ Anaasɛ yɛka sɛ, ‘Oo, ne mu duru renkɔ soro ɛmfa ho sɛnea obedi no, ne nipadua mu nneɛma a ɛsakra no ye ankasa, ɛnte saa?’ Enti, dɛn ne saa nipadua mu nneɛma a ɛsakra yi a obiara reka ho asɛm no? Momma yensua ho ade wɔ ɔkwan a ɛnyɛ den so na yɛayɛ no pɛpɛɛpɛ nnɛ.

Dɛn ne saa nipadua mu nneɛma a ɛsakra yi?

Sɛ yɛbɛka no tiawa a, nipadua mu nneɛma a ɛsakra ne nnuru a ɛkɔ so wɔ yɛn nipadua mu nkwammoaa mu a ɛma aduan a yedi no dan ahoɔden. Yehia saa ahoɔden yi na yɛatumi anantew, adwennwen, anyin, na yɛayɛ biribiara a yɛyɛ. Fa no sɛ pɛtro a wɔde yɛ kar.

Protein pɔtee bi a ɛwɔ yɛn nipadua mu na ɛhwɛ nnuru a ɛkɔ so yi so. Nnuru a ɛyɛ adwuma yi mpempem pii kɔ yɛn nipadua mu bere koro mu. Wodi eyi nyinaa so efisɛ ɛsɛ sɛ yɛn nkwammoaa no nya apɔwmuden na ɛyɛ adwuma yiye.

Enti, ɔkwan bɛn so na saa nipadua mu nneɛma a ɛsakra yi yɛ adwuma?

Okay, afei momma yɛnhwɛ sɛnea eyi yɛ adwuma. Sɛ yedidi wie a, enzymes (eyinom te sɛ adwumayɛfo nkumaa) a ɛwɔ yɛn aduan mu no bom yɛ nea edidi so yi:

• Wɔkyekyɛ protein ahorow a yedi no mu nketenkete a wɔfrɛ no amino acids .
• Srade (ngo) a yedi no dan nneɛma a wɔfrɛ no fatty acids .
• Wɔkyekyɛ carbohydrates a yedi (te sɛ aburow, paanoo, ne ɛmo) mu ma ɛyɛ asikre a ɛnyɛ den (sɛ nhwɛso no, glucose).

Mprempren asikre, amino acid, ne srade a wɔayɛ yi ne nea yɛn nipadua betumi de adi dwuma sɛ ahoɔden fibea bere a ehia no. Eyinom kɔ yɛn mogya mu, na efi hɔ no, wɔde kɔ yɛn nkwammoaa mu.

Sɛ wɔhyɛ nkwammoaa no mu pɛ a, wɔma enzyme afoforo yɛ adwuma ma ɛma nnuru a ‘ɛsakra’ saa nneɛma yi (kyerɛ sɛ, ɛma ahoɔden anaasɛ ɛkora so) no yɛ ntɛmntɛm anaasɛ ɛhwɛ so. Wɔ saa nneɛma yi mu no, ahoɔden a efi saa nneɛma yi mu no fi adi ma nipadua no de di dwuma anaasɛ wɔkora so wɔ nipadua no ntini ahorow mu, titiriw mmerɛbo, ntini, ne srade a ɛwɔ hɔ no mu.

Metabolism yɛ adeyɛ a ɛkari pɛ wɔ dwumadi abien a ɛkɔ so bere koro mu:

1. Nipadua mu ntini ne ahoɔden a wɔkora so a wɔkyekye (wɔfrɛ eyi anabolism).

2. Sɛnea ɛbɛyɛ a nipadua no benya pɛtro pii ama nipadua no dwumadi ahorow no, ɛpaapae ntini ne ahoɔden a wɔkora so (wɔfrɛ eyi catabolism).

So yɛbɛsan ahwɛ abien yi kakra bio?

Anabolism: Adeyɛ a ɛma ntini kyekye

Sɛ yɛbɛka no tiawa a, Anabolism , yɛ ɔkwan a wɔfa so kyekye nipadua mu srade na wɔkora so.Eyi boa ma wonya nkwammoaa foforo, hwɛ nipadua no mu ntini ahorow so, na ɛkora ahoɔden so ma wɔde di dwuma akyiri yi. Wɔ anabolism mu no, wɔka molecule nketenkete bom yɛ carbohydrates, protein, ne srade molecule akɛse a ɛyɛ den. Fa no sɛ ɛte sɛ nea wɔde birikisi nketewa resi ɔfasu kɛse bi.

Catabolism: Adeyɛ a ɛma ahoɔden ba

Catabolism ne ɔkwan a wɔfa so yɛ ahoɔden ma nkwammoaa dwumadi nyinaa. Nkwammoaa bubu molecule akɛse (mpɛn pii no carbohydrates ne srade) ma ɛma ahoɔden fi mu. Saa ahoɔden yi ma anabolism yɛ kɛse, ɛma nipadua no yɛ hyew, na ɛboa ma ntini ahorow no twetwe na ɛkɔ baabiara.

Sɛ wɔkyekyɛ nnuru a ɛyɛ den mu ma ɛyɛ nneɛma a ɛnyɛ den wɔ saa kwan yi so a, yɛn nipadua no fa honam ani, asaabo, ahurututu, ne dwensɔtwaa mu pam nwura .

Hena na ɔhwɛ saa nipadua mu nneɛma a ɛsakra yi so?

Afei ebia woredwen ho sɛ, ‘Ɛyɛ, eyi nyinaa rekɔ so. Nanso hena na odi ahoɔhare a eyi fa so, ɔkwan a ɛkɔ so no so?’ Nkwammoaa pii wɔ yɛn endocrine nhyehyɛe no mu a ɛboa ma yɛhwɛ sɛnea nipadua no mu nneɛma a ɛsakra no ntɛmntɛm ne ɔkwan a ɛkɔ so no so.

Sɛ nhwɛso no, hormone thyroxine a thyroid gland (nkwaa a ɛte sɛ ntontom a ɛwɔ yɛn kɔn mu) yɛ no di dwuma titiriw wɔ sɛnea nnuru a ɛwɔ obi nipadua mu no yɛ ntɛmntɛm anaasɛ ɛyɛ brɛoo no mu.

Ntini foforo ne dwensɔtwaa . Nnuru a ɛma nipadua no yɛ adwuma titiriw na ɛkyerɛ sɛ ebia nipadua no mu nneɛma a ɛsakra no titiriw wɔ bere biara mu ne anabolic (dansi) anaasɛ catabolic (a ɛpaapae).

Susuw ho saa kwan yi so, sɛ wudi aduan pa wie a, wo nipadua no taa fa anabolic dwumadi kɛse mu. Nea enti a ɛte saa ne sɛ, sɛ wudidi a, glucose (nipadua no pɛtro titiriw) dodow a ɛwɔ wo mogya mu no kɔ soro. Sɛ dwensɔtwaa no te glucose dodow a ɛkɔ soro yi nka a, ɛma hormone bi a wɔfrɛ no insulin . Saa insulin yi ka kyerɛ nkwammoaa no sɛ, "Okay, afei momma yɛnhyɛ anabolic dwumadi ase."

Abusuabɔ bɛn na ɛda nipadua mu nneɛma a ɛsakra ne nipadua mu duru ntam? (Calorie ho asɛm no) .

Ɛwom sɛ nipadua mu nneɛma a ɛsakra yɛ nnuru a ɛyɛ den yiye de, nanso nnipa pii te ase ara kwa sɛ ɛyɛ biribi a ɛka sɛ ebia yɛn nipadua mu duru bɛkɔ soro anaasɛ ɛbɛtew ntɛmntɛm. Ɛhɔ na calories ba.

Calorie yɛ ade a wɔde susuw ahoɔden dodow a aduan bi de ma. Sɛ nhwɛso no, chocolate asinasin bi wɔ calories pii sen apɔw-mu-teɛteɛ. Ɛno kyerɛ sɛ chocolate ma ahoɔden pii – nanso ɛtɔ da bi a, ade pa a ɛboro so no nyɛ papa.

Te sɛ kar mu tank a pɛtro ahyɛ mu ma no, nipadua no sie calories foforo – titiriw sɛ srade.Sɛ wohyɛ wo kar no mu ma a, pɛtro no bɛhwie agu, ɛnte saa? Saa ara nso na sɛ obi di calories pii a, nea ɛboro so no ‘bɛhwie’, kyerɛ sɛ, wɔbɛkora so sɛ nipadua mu srade.

Calories dodow a obi hyew da biara no gyina nneɛma pii so:

• Hwɛ apɔw-mu-teɛteɛ dodow a saa onipa no yɛ .
• Srade ne ntini dodow a ɔwɔ wɔ ne nipadua so.
• Afei nso, ne nipadua mu nneɛma a ɛsakra no titiriw ne ``Basal Metabolic Rate`` anaa ``(BMR)`` .

Afei ma yɛnhwɛ nea saa `(BMR)` yi kyerɛ.

Dɛn ne saa Basal Metabolic Rate (BMR) yi?

`BMR` yɛ susudua a ɛkyerɛ sɛnea obi `hyew' ahoɔden (wɔ calories kwan so) bere a ɔregye n'ahome, a ɔnyɛ hwee. Eyi ne ahoɔden a ɛba fam koraa a ehia na ama nipadua no dwumadi atitiriw (te sɛ ɔhome ne mogya a ɛkɔ nipadua no mu) akɔ so atra hɔ.

Saa `(BMR)` yi betumi aka obi su a ɛne sɛ ɔbɛma ne mu duru ayɛ kɛse. Sɛ nhwɛso no, obi a ne `(BMR)` sua (kyerɛ sɛ, obi a ɔhyew calories kakraa bi bere a ɔregye n'ahome anaa bere a ɔda) no betumi anya nipadua mu srade pii bere tenten asen obi a ne `(BMR)` a ɛfata a ɔno nso di aduan ne apɔw-mu-teɛteɛ dodow koro no ara.

Obi awosu mu nkwaadɔm ne akwahosan tebea horow bi betumi aka BMR . Nipadua mu nneɛma nso betumi aka no – nnipa a wɔn ntini pii na srade sua no taa nya BMR a ɛkɔ soro. Nanso, nkurɔfo betumi asesa wɔn BMR wɔ akwan bi so. Sɛ nhwɛso no, ɛnyɛ sɛ obi a ɔteɛteɛ n’apɔw mu kɛse no hyew calories pii nko, na mmom ɔyɛ nipadua mu ahoɔden kɛse nso, na ɛma ne BMR kɔ soro.

Enti, sɛ yɛbɛbɔ no mua a, nneɛma a ɛsɛ sɛ yɛkae ni (Take-Home Message):

Okay, yɛaka metabolism ho asɛm pii. So w’adwene atu afra? Sɛ yɛbɛka no tiawa a, eyinom ne nneɛma a ɛho hia sen biara a ɛsɛ sɛ wokae:

• Nneɛma a ɛsakra no ho hia na ama yɛatumi atra ase: ɛdan aduan a yedi no ma ɛbɛyɛ ahoɔden, na saa ahoɔden no ma biribiara a ɛwɔ yɛn nipadua mu no nya ahoɔden.
• Ɛyɛ adeyɛ a ɛyɛ den: ɛwɔ afã abien: anabolism (dansi) ne catabolism (a ɛpaapae).
• Hormone ahorow na ɛhwɛ so: Nkwammoaa te sɛ thyroxine ne insulin na ɛkyerɛ ahoɔhare ne ne kwan a ɛkɔ.
• Ɛfa nipadua mu duru ho, nanso ɛnyɛ ɛno nko: nneɛma te sɛ calorie burn, ``(BMR)`` ho hia wɔ ha.
• Asetra a ahoɔden wom betumi aboa wo nipadua mu nneɛma a ɛsakra: Aduan pa, apɔw-mu-teɛteɛ a ɛfata, ne nna pa ho hia na ama woatumi ayɛ wo nipadua mu nneɛma a ɛyɛ papa.

Kae sɛ ɛnyɛ obiara nipadua mu nneɛma a ɛsakra no yɛ pɛ.Egyina nneɛma pii so, a awosu mu nkwaadɔm, mfe a obi adi, ɔbarima anaa ɔbea, ne nipadua mu nneɛma ka ho. Enti, mfa wo ho ntoto afoforo ho. Nea ɛho hia ne sɛ wubenya apɔwmuden na woafata ama wo nipadua.

Sɛ wowɔ nsɛmmisa foforo bi a, ɛbɛyɛ papa sɛ wubebisa oduruyɛfo.

Nneɛma a ɛsakra, ahoɔden, calories, BMR, anabolism, catabolism, hormone ahorow