Sɛ wususuw ‘mmuadadi’ ho a, dɛn na ɛba w’adwenem? Ebia ɛyɛ nyamesom adeyɛ, anaa biribi a woyɛ de tew wo mu duru so, ɛnte saa? Nnipa pii susuw sɛ mmuadadi ka nipadua no nkutoo. Nanso so wunim sɛ mmuadadi so wɔ mfaso a ɛyɛ nwonwa ma yɛn nipadua ne yɛn adwene? Momma yɛnka eyi ho asɛm nnɛ, te sɛ nea yɛne yɛn adamfo bi rekasa kɛkɛ.
Sɛ wudi mmuada a, dɛn na ɛba nipadua no mu ankasa?
Eyi yɛ mmerɛw yiye sɛ yɛbɛte ase. Susuw ho saa kwan yi so, yɛn nipadua te sɛ kar. Kar no hia pɛtro na ama atumi atu mmirika. Saa ara na yɛn nipadua no wɔ pɛtro titiriw bi a ɛma nkwammoaa no ahoɔden. Ɛno ne asikre a yɛnya firi aduane a yɛdi mu, a wɔfrɛ no aduruyɛ mu sɛ `Glucose`.
Sɛ yɛkɔ nnɔnhwerew pii a yennidi a, saa glucose yi sa. Ɛnde dɛn na nipadua no yɛ? Te sɛ nea ɛdan kɔ reserve tank a ɛwɔ kar mu no, efi ase de srade a wɔde asie nipadua no mu no di dwuma. Saa srade yi kɔ yɛn mmerɛbo mu na ɛma ahoɔden fibea soronko bi a wɔfrɛ no `Ketones`. Wɔfrɛ saa adeyɛ yi `Metabolic Switching` .
Bere bi a atwam no, ansa na yɛreyɛ kua no, na yɛn nananom de abɔmmɔ na wɔboaboa nnuaba ano. Ɛnyɛ bere nyinaa na na wɔwɔ aduan. Ɛtɔ mmere bi a na wɔkɔ a wonnidi nna pii. Ɛno nti na yɛn nipadua yɛ nea ɛfata ma no yiye no. Ɛwom mpo sɛ ɛnsɛ sɛ yɛkɔbɔ abɔmmɔ saa nnɛ de, nanso sɛ yɛkɔ a yenni aduan kakra a, ɛso wɔ mfaso pii ma yɛn nipadua ne yɛn adwene.
Dɛn ne mmuadadi akwan a nnipa dodow no ara yɛ?
Akwan ahorow pii wɔ hɔ a wɔfa so mmuada, nanso ebinom yɛ nea nkurɔfo ani gye ho sen afoforo. Momma yɛnhwɛ nea wɔyɛ.
| Ɔkwan a Wɔfa so Di Mmuadadi | Ɔkwan a wɔfa so yɛ no yɛ mmerɛw. |
|---|---|
| 16/8 kwan a wɔfa so yɛ adwuma | Eyi ne nea nkurɔfo ani gye ho sen biara. Wodidi wɔ nnɔnhwerew 8 mu wɔ da no mu nkutoo. Wunnidi nnɔnhwerew 16 a aka no. Sɛ nhwɛso no, wudi w’aduan a edi kan awia 12, na wudi w’aduan a etwa to ansa na anadwo nnɔnwɔtwe adu. Wunnidi kosi sɛ ade kyee awia 12. |
| 5:2 kwan no | Wɔ saa kwan yi so no, wudi aduan sɛnea ɛsɛ nnafua 5 dapɛn biara. Nna mmienu a aka no, woto wo ho to aduane baako pɛ da biara (bɛyɛ calories 500-600). |
Nea ɛho hia paa: Sɛ obi nnya aduan bere tenten te sɛ nnɔnhwerew 24, 36, anaa 48 a, ebetumi ayɛ asiane. Sɛ woyɛ saa a, ebia wo nipadua besusuw sɛ aduan ho ayɛ na, agyae srade a ɛhyew, na afi ase akora srade so. Enti, nnyɛ mmuadadi bere tenten a wunni aduruyɛ mu afotu.
Mfaso a ɛwɔ mmuadadi so ma adwene no
Afei ma yɛnhwɛ sɛnea eyi betumi aboa yɛn adwene.
1. Nsusuwii ne tumi a wɔde kae ade a emu da hɔ
Fa no sɛ, yɛn nipadua no nsɛe ahoɔden fi aduan a yɛyam no mu. Amemene no betumi de saa ahoɔden no adi dwuma tẽẽ. Afei nso, esiane sɛ awuduru a ɛho nhia a ɛwɔ mogya no mu no so tew nti, amemene no nya mogya a ɛho tew. Eyi ma nneɛma te sɛ wo nsusuwii a emu da hɔ, wo nkae, ne w’adwene a wode si biribi so no yɛ kɛse . Ebia wobɛte tiyɛ wɔ nna kakraa a edi kan no mu, nanso sɛ wo nipadua no yɛ ne su pɛ a, wubehu nsonsonoe a ɛwɔ mu.
2. Nipadua ne adwene a wɔyɛ no foforo
Sɛ wudi mmuada a, wo nipadua no fa ‘ahotew’ kwan bi so. Ɛte sɛ nea woresiesie fie. Ɛyi nkwammoaa dedaw a asɛe fi wo nipadua mu na ɛma nkwammoaa a ɛte apɔw nya kwan. Eyi ma wo nipadua ne w’adwene nyinaa yɛ foforo na ɛma ahoɔden foforo.
3. Apɛde a Ɛkɔ Anim
W’aduan a wubedi so no nyɛ mmerɛw. Egye adwene mu ahoɔden pii. Sɛ wudi saa asɛnnennen yi so a, wobɛte nka kɛse sɛ w’ani begye wo ho na wowɔ ahotoso wɔ wo ho. Nkate a ɛne sɛ "Metumi ayɛ eyi" nso bɛma wo ahoɔden a wode behyia nsɛnnennen afoforo wɔ w'asetra mu.
Fa saa afotu yi di dwuma na ama woanya apɔwmuden na woanya ntɛmntɛm.
Sɛ woresusuw ho sɛ wobɛsɔ eyi ahwɛ a, ma saa nneɛma yi ntra w’adwenem.
- Fi ase nkakrankakra: Mmɔ mmɔden sɛ wobɛkɔ a wunni aduan prɛko pɛ. Fa nkakrankakra tew dodow a wudi so na ma wo nipadua no nyɛ nsakrae wɔ nna kakraa bi mu.
- Twe wo ho fi nnuan a asikre wom ho: Bere a nnuan a asikre wom ne bisket a wubedi no betumi ama wo ho atɔ wo saa bere no, asikre dodow a ɛwɔ wo mogya mu no betumi akɔ fam bere tiaa bi akyi, na ama woabrɛ na ɔkɔm de wo. Mmom no, nya w’ahoɔden fi nnuan a carbohydrates a ɛyɛ den te sɛ paanoo, aburow, nam, nnuaba, ne ɛmo mu.
- Tew w’apɔw-mu-teɛteɛ so: Kwati apɔw-mu-teɛteɛ a emu yɛ den wɔ mmuadadi nna mu. Esiane sɛ nipadua no nni ɔkwan biara a ɛbɛfa so anya ahoɔden nti, fa wo ho to apɔw-mu-teɛteɛ a emu nyɛ den so.
- Wo ne wo duruyɛfo nkasa fa wo nnuru ho: Eyi ho hia paa. Sɛ worenom nnuru biara da biara da a, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa ansa na woafi ase adi mmuada. Wɔnkamfo nkyerɛ sɛ wɔmfa nnuru bi nnom a wonni aduan. Enti, ɛho hia sɛ wohwehwɛ aduruyɛfo afotu.
- Sɛ wufi ase didi bio a, fi ase nkakrankakra: Nni aduan kɛse bere a woagyae mmuadadi no akyi pɛɛ. Fi ase de aduan a emu nyɛ duru di dwuma na nkakrankakra san kɔ w’adidi nhyehyɛe a wotaa di no mu.
Ɛsɛ sɛ saa nkurɔfo yi kwati mmuadadi.
Mmuadadi mfata mma nnipa a wɔwɔ akwahosan tebea horow bi.
Ahwɛyiye: Sɛ wowɔ tebea horow a edidi so yi mu biara a, kwati sɛ wubedi mmuada koraa a wunni aduruyɛfo afotu.
- se wowo asikreyare a
- se wowɔ asaabo mu yareɛ a
- se woayɛ oprehyɛn nnansa yi ara na worenya ahoɔden a
- se woye maame a woma nufu a
- se nipadua mu duru sua a
Anohyeto ahorow ne asɛmfua a etwa to
Bere a mmuadadi yɛ ade pa no, ɛnyɛ biribiara ho mmuae. Bere a wudidi, ne nea wudi no ho hia kɛse mpo. Aduan a ahoɔden wom a wubedi ho hia.
Afei nso, sɛ wote nka sɛ woayɛ basaa, wo ho yeraw wo, anaa wo ho yeraw wo bere tenten a, mmuadadi nkutoo rentumi nsa. Ɛnyɛ nea wɔde besi adwenemyare ho ayaresa ananmu. Wɔ nsɛm a ɛtete saa mu no, ɛbɛyɛ papa sɛ wobɛkɔ adwenemyare ho ɔfotufo a ɔfata anaa wo duruyɛfo nkyɛn akɔhwehwɛ afotu.
Nkrasɛm a Wɔde Kɔ Fie
- Mmuadadi wɔ mfaso pii ma nipadua no ne adwene nso (nsusuwii a emu da hɔ, adwene mu ahoɔden).
- Sɛ woafi ase redi mmuada a, nyɛ ne nyinaa prɛko pɛ, na mmom fa nkakrankakra ma wo nipadua no nyɛ nea ɛfata.
- Sɛ wowɔ aduruyɛ bi anaa worenom aduru biara a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woadi mmuada.
- Kae sɛ mmuadadi nyɛ ade a wɔde besi aduan pa anaa adwenemyare ho ayaresa a ɛho hia ananmu.
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