So wowɔ asikreyare? Momma yensua mfaso a ɛyɛ nwonwa a ɛwɔ so sɛ yɛbɛtew yɛn mu duru so!

So wo duruyɛfo aka akyerɛ wo sɛ wo mu duru boro so na wowɔ Asikreyare a Ɛto so Abien? Afei asɛm yi ho hia wo paa. Ebia woresusuw sɛ, "Oh me, so sɛ wo mu duru so tew saa a, ɛbɛboa asikreyare ankasa?" Mma w'adwene mu nyɛ wo naa, mmuae no ne "Yiw, akyinnye biara nni ho!". Sɛ wotew nkaribo kakraa bi a ɛboro so a, wubetumi adi asikre dodow a ɛwɔ wo mogya mu no so, ama w’akwahosan nyinaa atu mpɔn, na woanya ahoɔden da mũ no nyinaa.

Nanso saa akwantu yi nyɛ nea eye a obi nkutoo bɛkɔ so. Ɛyɛ nea asiane biara nni ho sɛ wo ne wo duruyɛfo anaa akwahosan ho ɔpanyin a otu wo fo wɔ asikreyare ho no bedi nkitaho kɛse . Efisɛ bere a wo mu duru so tew no, ebia ebehia sɛ wosakra asikre dodow a ɛwɔ wo mogya mu, nnuru a wonom, ne ebia insulin dodow a wode di dwuma no. Enti, ɛsɛ sɛ wɔde adwene si saa asɛm no so titiriw.

Sɛ obi mu duru so tew kakra mpo a, ɛso wɔ mfaso pii!

Wususuw sɛ ɛsɛ sɛ wo mu duru so tew pii? Dabi, ɛnte saa koraa. Nsakrae nketenkete mpo betumi anya w’akwahosan so nkɛntɛnso kɛse. Nhwehwɛmu bi daa no adi sɛ sɛ obi a ɔwɔ asikreyare so tew ne nipadua mu duru nyinaa mu kakraa bi pɛ mpo a , asikre a ɛwɔ mogya mu no tu mpɔn kɛse.

Fa no sɛ wo mu duru yɛ kilogram 80. Ɛno mu 5% yɛ kilo 4 pɛ. Ɛno bɛyɛ aburow dua mu duru. Sɛ wohwere saa dodow ketewaa no mpo a, wo mogya mmoroso, asikre a ɛwɔ wo mogya mu, ne srade pa (HDL Cholesterol) dodow bɛkɔ anim, na ɛbɛtew asiane a ɛwɔ hɔ sɛ wubenya komayare no so.

Enti, sɛ botae a edi kan no, bɔ mmɔden sɛ wobɛtew wo mu duru so 5% na ma ɛnkɔ so. Sɛ wudi saa nkonim a, wubenya ahoɔden pii a wode bɛkɔ akyiri. Ade biako a nhwehwɛmu pii ada no adi ne sɛ asetra mu nsakrae, a ɛne aduan pa ne apɔw-mu-teɛteɛ , ne ɔkwan a etu mpɔn na ahobammɔ wom sen biara a wɔfa so di asikreyare a ɛto so abien ho dwuma.

Sɛ wo du wo 5% botae a edi kan no ho wie a, nnyae hɔ. Kɔ so kɔ so. Sɛ wode asi w’ani so sɛ wobɛtew wo nipadua mu duru nyinaa mu 10% kosi 15% a, wubetumi atew asiane a ɛwɔ hɔ sɛ wubenya komayare no so na woadi asikre dodow a ɛwɔ wo mogya mu no so bere tenten. Wobɛte nka kɛse wɔ wo ho bere a wo mu duru so tew saa no. Wobɛhwere nsateakwaa kakraa bi wɔ w’asen ho, wobɛkɔ fam wɔ pant kɛse bi mu, na wobɛte nka sɛ wo ho yɛ hare kɛse. Saa nsakrae yi bɛma woanya nkannyan pii ma woatew wo mu duru so kɛse.

Ɔkwan bɛn so na wobetumi ayɛ aduan a ɛfata asikreyare?

Bere a worebɔ mmɔden sɛ wobɛtew wo mu duru so no, ɛho hia sɛ wohwɛ asikre dodow a ɛwɔ wo mogya mu no so. Ɛyɛ papa sɛ woremma asikre dodow a ɛwɔ wo mogya mu no nkɔ soro anaasɛ nkɔ fam dodo bere a woresakra w’aduan no.

Mpɛn pii no, asiane biara nni ho sɛ obi a ɔwɔ asikreyare bɛtew bɛyɛ calories 500 so da biara. Ɛsɛ sɛ saa calorie a wɔtew so yi fi protein, carbohydrates, ne srade mu. Sɛnea United States Kuadwuma Dwumadibea (USDA) kyerɛ no, ɛsɛ sɛ wɔkyekyɛ calorie a ɔpanyin bi hia da biara da no mu sɛnea edidi so yi:

• Efi carbohydrates mu: 45% - 55% .
• Efi srade mu: 25% - 35% .
• Efi protein mu: 10% - 35% .

Eyinom mu no, carbohydrates na enya asikre dodow a ɛwɔ mogya mu so nkɛntɛnso kɛse . Nanso ɛnyɛ carbohydrates nyinaa na ɛyɛ pɛ. Carbohydrates a fiber wom (sɛ nhwɛso no, aburow a wɔayam, oats, nhabannuru, nnuaba) ye koraa sen nnuan a asikre anaa starch wom (abodoo, keeki, bisket, anonne a ɛyɛ dɛ). Efisɛ wɔmma asikre a ɛwɔ mogya mu no nkɔ soro mpofirim na afei ɛsan hwe ase bio.

Fa botae ahorow a ɛyɛ SMART sisi w’ani so!

Sɛ worebɔ mmɔden sɛ wubedu botae akɛse te sɛ wo mu duru a wobɛtew so anaasɛ asikre a ɛwɔ wo mogya mu a wobɛhwɛ so ho a, w’abam betumi abu. Ano aduru a eye sen biara ne sɛ wode SMART botae ahorow besisi w’ani so. SMART gyina hɔ ma:

• S - a woagye atom
• M.- a wotumi susu
• A - a wotumi nya
• R - a efa ho
• T - Bere a woahyehye (wo bere a woahyehye) .

Sɛ wode botae ahorow sisi w’ani so saa kwan yi so a, wo kwan no mu da hɔ na worennyera.

Sɛ nhwɛso no, sɛ wubetumi adi asikreyare ho dwuma a, ɛsɛ sɛ wokyekyɛ carbohydrate a wudi da biara no mu yɛ no nnuan pii a ɛyɛ pɛ. Enti wubetumi de botae bi a ɛyɛ SMART asi hɔ te sɛ eyi: "Adapɛn abien a edi hɔ no, medi aduan a carbohydrates gram 45 wom anɔpa da biara."

Afei hwɛ sɛnea eyi yɛ SMART:

• Pɔtee: Botae no fa anɔpaduan ho pɛpɛɛpɛ.
• Wobetumi asusuw: Carbohydrates gram 45, da biara.
• Nea wobetumi anya: Ɛnyɛ den sɛ wobɛyɛ anɔpaduan a carbs gram 45 wom. Nhwɛso: Oats a wɔanoa kuruwa 1 (carbs gram 32) + banana ketewa 1/2 (carbs gram 13), ɛmo a wɔanoa 1.
• Nea Ɛfa Ho: Sɛ wutwitwa carbohydrates so a, ɛboa ma wodi ɔkɔm so, na ɛno betumi aboa wo ma woakwati adidi boro so. Sɛ wubenya gram 45 a, ɛsɛ sɛ wudi protein ne srade ka wo carbs ho. Sɛ nhwɛso no, sɛ wudi paanoo biako ne ɛmo a, ɛremma ɔkɔm remma wo sen sɛ wubedi paanoo abien a wɔde jam ayɛ. Eyi nso bɛboa wo ma wunnidi kakraa bi da mũ no nyinaa.
• Bere a wɔahyɛ: Botae yi yɛ adapɛn abien pɛ. Adapɛn abien akyi no, wubetumi akɔ so ayɛ eyi anaa wode botae foforo asi w’ani so.

Mmoa a apɔw-mu-teɛteɛ de ma

Mfaso biako a ɛwɔ apɔw-mu-teɛteɛ so ne sɛ ɛboa ma asikre dodow a ɛwɔ wo mogya mu no yɛ nea ɛfata. Afei nso, sɛ woyɛ nnam a, ɛda adi sɛ wobɛma wo mu duru no so atew.

Sɛ wo nteɛteɛ w’apɔw mu mprempren a, di kan kɔ wo duruyɛfo nkyɛn . Ɔbɛkyerɛ wo nea wubetumi ayɛ ne nea wuntumi nyɛ.

Fa bɔ mmɔden sɛ anyɛ yiye koraa no, wobɛyɛ nnɔnhwerew 2 1/2 apɔw-mu-teɛteɛ a ɛyɛ mmerɛw, te sɛ nantew a ɛyɛ ntɛmntɛm dapɛn biara. Wubetumi akyekyɛ saa bere yi mu ayɛ no simma 30, nnafua 5 dapɛn biara, sɛnea wopɛ.

Sɛ wobɛma wo botae ahorow a ɛne sɛ wobɛtew wo mu duru so no akɔ anim a, ɛsɛ sɛ woteɛteɛ w’apɔw mu pii. Anyɛ yiye koraa no, ɛsɛ sɛ woyɛ ahoɔden ntetee nso nna abien dapɛn biara. Wubetumi de mfiri a wɔde mu duru yɛ eyi wɔ apɔw-mu-teɛteɛ dan mu, dumbbells wɔ fie, anaa w’ankasa wo nipadua mu duru (e.g., push-ups, lunges, squats).

Apɔw-mu-teɛteɛ hyew asikre a ɛwɔ mogya no mu ne asikre a wɔde asie wɔ ntini ne mmerɛbo mu no nso. Sɛ wonom insulin anaa asikreyare nnuru foforo a, ɛsɛ sɛ wohwɛ yiye paa wɔ asikre dodow a ɛwɔ wo mogya mu ho bere a wufi ase teɛteɛ w’apɔw mu no. Bere kɔ so no, bere a woteɛteɛ w’apɔw mu daa no, ebia wubetumi atew wo nnuru ne insulin dodow so, bere a wo ne wo duruyɛfo asusuw ho no.