So woyɛ ogumadifo? Afei ɛsɛ sɛ wuhu saa nneɛma yi fa agumadi mu aduannuru ho!

Sɛ woyɛ ogumadifo a woyɛ aniberesɛm, wutu mmirika akwansin da mũ nyinaa, na woyɛ adwumaden de nya ntini a, wo nipadua hia "petrol" kakra sen onipa a ɔte saa. Ɛte saa efisɛ ehia saa ahoɔden a ɛboro so no na ama watumi ne apɔw-mu-teɛteɛ dodow a woreyɛ no akɔ so na ama ne ho atɔ no ntɛmntɛm. Ɛno nti na agumadi mu aduannuru ho hia kɛse no. Ɛyɛ ɔkwan a eye sen biara a wobɛfa so ahwɛ ahu sɛ worenya aduannuru a wuhia nyinaa, bere mpo a wo ho fifiri retu wo na woreyɛ adwumaden no.

Dɛn nti na agumadi mu aduannuru yi yɛ soronko saa?

Sɛ yɛbɛka no tiawa a, agumadifo taa di pii sen wɔn a wɔnyɛ agumadifo. Efisɛ aduan yɛ ahoɔden. Nanso, aduan biako biara nni hɔ a ɛfata obiara. Ebia nea ɛyɛ adwuma ma wo no renyɛ adwuma mma obi foforo.

Carly Sedlacek, RD, LD, aduan ho ɔbenfo a wɔakyerɛw ne din ka sɛ: “Ɛsono obiara nipadua kɛse, na ɛno nti na ɛsɛ sɛ yɛyɛ aduannuru ho nhyehyɛe ma ɛfata ankorankoro biara.”

Sɛ wo ne aduannuru ho ɔbenfo kasa fa wo apɔwmuden botae ahorow ho a, ebetumi aboa wo ma woanya ɔkwan a ɛkɔ akyiri, ɛkari pɛ, na ɛyɛ nea ɛfa wo ho a wobɛfa so adi aduan pa, sen sɛ wobɛkan calories kɛkɛ. Sɛ nhwɛso no, sɛ worebɔ mmɔden sɛ wobɛma wo ntini ayɛ den a, ebia wo botae ahorow a ɛfa aduan pa ho no bɛyɛ soronko koraa wɔ obi a ɔrebɔ mmɔden sɛ ɔbɛtew ne mu duru so de ho.

Sɛ yɛka ne nyinaa bom a, sɛ wɔde agumadi mu aduannuru ka apɔw-mu-teɛteɛ daa ho a, ebetumi aboa wo ma w’agumadi mu mmɔdenbɔ atu mpɔn na woanya apɔwmuden na woanya ahoɔden wɔ nna a wunni ahomegye mpo mu. Ɛmfa ho nea wo botae ahorow yɛ no, ɛho hia sɛ wode w’adwene si agumadi mu aduannuru afã horow yi so.

Nsuo ne Nsuo - Nsuo nnye biribiara kɛkɛ!

Sɛ woteɛteɛ w’apɔw mu a, wo nipadua no hwere nsu ne anyinam ahoɔden pii denam fifiri so. Nsu a ɛdɔɔso a wobɛnom ansa na woayɛ ntetee ne bere a woreyɛ no betumi aboa wo ma wode nneɛma a woahwere yi asi ananmu.

Anyɛ yiye koraa no, ɛsɛ sɛ wonom nsu ounces 16 (bɛyɛ 470 ml) nnɔnhwerew abien kosi abiɛsa ansa na woateɛteɛ w’apɔw mu. Ɛho hia nso sɛ wobɛnom nsu ounces 4 (bɛyɛ 120 ml) simma 15 kosi 20 biara bere a woreyɛ apɔw-mu-teɛteɛ no. Mma wo werɛ mmfi sɛ wobɛkɔ so anya nsu a ɛwɔ wo mu da mũ no nyinaa.

Ɛtɔ mmere bi a, agumadifo ani gye ho sɛ wɔbɛnom agumadi mu anonne bere a wɔateɛteɛ wɔn apɔw akyi efisɛ anyinam ahoɔden a ɛnam fifiri so yera ahyɛ mu ma. Sedlacek ka sɛ: “Ɛsɛ sɛ wɔde anonne a anyinam ahoɔden wom di dwuma wɔ dwumadi ahorow a ɛkyɛ bɛboro dɔnhwerew biako mu.” "Sɛ wowɔ yare anaa tebea bi a enni sabea a, ɛsɛ sɛ wubisa wo duruyɛfo ansa na woanom anonne a sodium pii wom."

Fa no sɛ woretete wo ho sɛ wobɛtu mmirika a ɛyɛ den. Sɛ wutu mmirika nnɔnhwerew pii a, ɛnyɛ nsu nko na wo nipadua no hwere na mmom anyinam ahoɔden nso. Ɛno ne bere a agumadi mu anonne ba mfaso. Nanso sɛ wowɔ fie kɛkɛ a, mmirikatu simma 30 na afei wonom agumadi mu anonne ho nhia ankasa a, nsu dɔɔso.

Carbohydrates - a ɛyɛ pɛtro ma nipadua no!

Carbohydrates ne wo nipadua no ahoɔden fibea titiriw. Wɔte sɛ pɛtro a wɔde yɛ kar. Ɛnyɛ carbohydrates nkutoo na ɛsɛ sɛ wode ka w’aduan ho, nanso ɛyɛ biribi a ɛsɛ sɛ wususuw ho wɔ adidi biara mu, titiriw nnɔnhwerew kakraa bi ansa na woayɛ apɔw-mu-teɛteɛ anaa ntetee.

"Ansa na wobɛteɛteɛ w'apɔw mu no, ɛsɛ sɛ wopaw nnuan a ɛyam ntɛmntɛm na carbohydrates wom. Sɛ nhwɛso no, nnuaba (banana, apɔw-mu-teɛteɛ, akutu), oatmeal anaa aburow ye," Ms. Sedlacek tu fo. "Sɛ woreyɛ apɔw-mu-teɛteɛ tenten a ɛkyɛ bɛboro dɔnhwerew biako a, woda so ara hia carbohydrates bi a ɛbɛma woanya ahoɔden ntɛmntɛm."

Sɛ yɛbɛka no tiawa a, sɛ wudi banana ansa na woafi ase atu mmirika a, wubetumi de ahoɔden a ɛma wo no atu mmirika. Nanso sɛ wokɔ mmirikatu a wunnni hwee a, ebia wobɛte nka sɛ woabrɛ wɔ kwan tiaa bi akyi.

Protein - Ɛho hia ma ntini nyin!

Protein ne ade a ɛkyekye wo ntini. Ɛno kyerɛ sɛ, sɛnea wuhia birikisi na wode asi ofie no, saa ara na wuhia protein na ama woatumi ayɛ ntini na woasiesie. Sɛ protein nni hɔ a, ntini ahorow no san yɛ brɛoo, na tumi a wutumi yɛ no so tew.

Mpɛn pii no, ɛsɛ sɛ wobɔ mmɔden sɛ wubenya protein a wuhia no mu dodow no ara afi aduan a ɛyɛ pɛ mu. Nhwɛso ahorow:

• Salmon ne mpataa ahorow afoforo
• Nkwaa ne nkesua fitaa
• Helafo yogurt a wɔde yɛ
• Bean ne atoko a wɔfrɛ no legumes
• Akokɔ
• Tofu
• Cheese a srade nnim

Nanso, sɛ bere tiaa a, sɛ protein bi a wubenya wɔ adidi biara mu akyi no, wubetumi de protein powder anaa protein shake nso adi dwuma wɔ adidi ntam. Nanso kae sɛ eyinom yɛ aduan a wɔde ka ho ara kwa, na ɛnyɛ aduan titiriw.

Sedlacek ka sɛ: “Protein boa ma ntini ahorow no nya ahoɔden.” "Ɛboa titiriw sɛ wobɛnom protein gram 25 kosi 35 ntɛm ara bere a woayɛ apɔw-mu-teɛteɛ awie no, efisɛ ɛno ne bere a ɛda adi kɛse sɛ nipadua no de bedi dwuma."

Fats - Ahoɔden fibea a ɛto so abien ne nea ɛboro saa!

Mpɛn pii no, ɛho hia sɛ wudi aduan a ahoɔden wom na ɛkari pɛ a nnuaba, nhabannuru, ne afifide anaa mmoa a protein pii wom. Ɛno akyi no, srade a ahoɔden wom (te sɛ ngodua ngo, avocado, mpataa a srade wom) nso di dwuma titiriw sɛ ahoɔden fibea a ɛto so abien. Ɛnyɛ sɛ wɔhyɛ wo ma ntɛmntɛm nko, na mmom ɛboa wo nipadua no ma ɛtwetwe aduannuru nketenkete afoforo te sɛ vitamin ahorow a srade wom yiye.

Enti, nsusuw sɛ, "Srade nyɛ papa wɔ ne nyinaa akyi." Ɛho hia yiye nso sɛ ogumadifo di srade a ɛfata, dodow a ɛfata.

Supplements - Sɛ ɛho hia nkutoo a, na wɔde ahwɛyiye yɛ!

Sɛ ɛba nnuru a wɔde ka aduan ho (te sɛ protein powder anaa anonne a wɔde di dwuma ansa na wɔayɛ apɔw-mu-teɛteɛ) a, ɛsɛ sɛ wɔde di dwuma kakraa bi na wɔde ahwɛyiye di dwuma. Esiane sɛ wo, sɛ́ ogumadifo no, wudi nnuan pii sen nnipa dodow no ara nti, ɛsɛ sɛ wode nnuru a wɔde ka aduan ho di dwuma de hyɛ aduannuru a ɛwɔ w’aduan mu no ho dwuma nkutoo. Ɛnsɛ sɛ wɔde di dwuma sɛ ade a wɔde besi aduan ananmu da.

"Ɛsɛ sɛ yɛbɔ mmɔden sɛ yɛbɛbata ɔkwan a wɔfa so di aduan kan ho sɛnea yebetumi, efisɛ nipadua no betumi de saa nnuan fibea ahorow no adi dwuma yiye kakra sen nnuru a wɔde ka aduan ho," Ms. Sedlacek kyerɛkyerɛ mu.

Bere - Biribiara wɔ bere ano!

Sɛ ɛba aduan ne nnuan a wɔde di dwuma a, bere a wɔde yɛ no ho hia yiye. Bɔ mmɔden sɛ wubedi nnuan atitiriw abiɛsa da biara, na woadi nnuan nketenkete wɔ ntam, bere ne bere mu. Sɛ ɛba apɔw-mu-teɛteɛ so a, ɛsɛ sɛ wudi biribi ketewaa bi (a mpɛn pii no carbohydrates anaa protein wom) anyɛ yiye koraa no dɔnhwerew biako anaa abien ansa na woateɛteɛ w’apɔw mu ne bere a woawie no.

Sedlacek si so dua sɛ: “Nneɛma a ɛkɔ so daa ho hia yiye.” "Sɛ yɛkɔ apɔw-mu-teɛteɛ mu a, sɛ yenni ahoɔden a ɛdɔɔso a yɛde bɛtwe afi mu a, yɛn nipadua no betumi afi ase atwe ahoɔden afi yɛn ntini mu. Enti, ɛho hia yiye sɛ yedi biribi ansa na yɛateɛteɛ yɛn apɔw mu."

Fa no sɛ wokɔ apɔw-mu-teɛteɛ anɔpa. Afei, sɛ wosɔre anɔpa, di banana anaa yogurt ketewaa bi a nsu kuruwa ka ho na wufi ase teɛteɛ w’apɔw mu simma 30-60 akyi a, wubenya ahoɔden pa. Afei nso, sɛ wudi ɛmo biako anaa abien, akokɔ bi ne aburow bi bere a woasan afi apɔw-mu-teɛteɛ mu aba akyi pɛɛ a, wo ntini no ho bɛtɔ wo ntɛm.

Dɛn na ɛsɛ sɛ woyɛ akyi?

Agumadi mu Aduandi hwehwɛ sɛ wosiesie wo ho yiye, titiriw bere a worefi ase nkyɛe no. Sɛ wo ne aduan ho ɔbenfo ne obi a ɔtete apɔw-mu-teɛteɛ yɛ adwuma a, ebetumi aboa wo ma woanya mmoa a wuhia wɔ wo tebea pɔtee no ho.

Afei nso, sɛ wote nka da bi sɛ w’adwene mu yɛ wo naa, wo tirim yɛ hare, anaasɛ ɔkɔm de wo kɛse a, ebia ɛyɛ nea wunnidi sɛnea ɛbɛyɛ a wubedi honam fam ahwehwɛde ahorow a w’apɔw-mu-teɛteɛ no ho dwuma anaasɛ wunnom nsu a ɛdɔɔso nti. Sɛ ɛba saa a, ɛho hia sɛ wobɔ mmɔden sɛ wobɛma asikre ne anyinam ahoɔden a ɛwɔ wo mogya mu no ayɛ pɛ. Afei nso, mma wo werɛ mmfi sɛ wobɛkɔ oduruyɛfo nkyɛn sɛ ɔhaw ahorow yi kɔ so a.

Nneɛma a ɛho hia sen biara a ɛsɛ sɛ wokae (Take-Home Message) .

• Personalization is key: Ɛsono ogumadifo biara. Hwehwɛ mmoa fi aduannuru ho ɔbenfo hɔ na ɔnyɛ aduannuru ho nhyehyɛe a ɛbɛyɛ adwuma ama wo.
• Mma wo werɛ mmfi nsu a ɛwɔ wo mu: Nom nsu pii ansa na woateɛteɛ w’apɔw mu, bere a woreyɛ apɔw-mu-teɛteɛ, ne bere a woawie no. Susuw electrolyte anonne a wobɛnom bere a woreyɛ apɔw-mu-teɛteɛ bere tenten no ho.
• Ahoɔden a efi Carbohydrates mu: Eyinom ne ahoɔden titiriw a ɛma obi teɛteɛ w’apɔw mu. Fa wɔn titiriw ansa na woateɛteɛ w’apɔw mu.
• Protein boa ma ntini nyin na esiesie: Fa protein bi ka aduan biara ho, titiriw bere a woateɛteɛ w’apɔw mu awie no.
• Srade a ahoɔden wom ho hia: Eyinom nso boa ma ahoɔden ne aduannuru a wɔtwe kɔ nipadua no mu.
• Nneɛma a Wɔde Ka Ho Hwɛ Yiye: Aduan na edi kan. Nnuru a wɔde ka aduan ho yɛ ɔkwan a wɔfa so hyɛ mmeae a ɛho nhia no ho dwuma ara kwa.
• Bere a wode bɛyɛ adwuma ho hia: Didi wɔ bere a ɛfata mu, sɛnea ɛne w’apɔw-mu-teɛteɛ no hyia.
• Tie wo nipadua: Mma w’ani ngu ɔbrɛ anaa adwenemhaw biara so. Sɛ ɛho hia a, hwehwɛ aduruyɛfo afotu.

Sɛ wubetumi ayɛ adwuma yiye sɛ ogumadifo a, ɛho hia sɛ woteɛteɛ w’apɔw mu yiye na wudidi yiye. Enti, susuw saa nsɛntitiriw yi ho na ma w’agumadi adwuma no nyɛ yiye kɛse mpo!

` Agumadi mu aduannuru, apɔw-mu-teɛteɛ, adidi pa, aduan pa a wɔde ma agumadifo, nsu a wɔde ma, carbohydrates, protein