Nea ɛsɛ sɛ wuhu fa srade a ɛwɔ honam ani no ho!

So woabɔ wo nsa anaa wo yafunu ho were kakra pɛn? Adeɛ a ɛte sɛ nea ɛwɔ wo honam ani ase no, wɔfrɛ no subcutaneous fat , anaasɛ aduruyɛ mu no wɔfrɛ no ``Subcutaneous fat''. Eyi yɛ biribi a obiara wɔ wɔ ne nipadua mu na yɛn nyinaa hia kodu baabi. Nanso, sɛ yɛwɔ bi dodo a, dɛn na ɛba? Ɛka yɛn akwahosan dɛn? Momma yɛnka eyi ho asɛm nkɔ akyiri nnɛ.

Dɛn ne saa srade a ɛwɔ honam ani a wɔfrɛ no ``Subcutaneous fat``?

Sɛ yɛbɛka no tiawa a, eyi yɛ srade a ɛda wo honam ani pɛɛ. So wunim sɛ yɛn honam ani yɛ nneɛma abiɛsa titiriw?

1. Epidermis: Eyi ne honam ani fã a ɛwɔ akyi sen biara a yehu fi akyi.

2. Dermis: Mfinimfini fã a ɛwɔ epidermis ase. Ɛha na nneɛma te sɛ nhwi ntini ne fifiri ntini wɔ.

3. Srade a ɛwɔ honam ani: Eyi ne ade a ɛda honam ani ntini no ase tɔnn. Eyi ne nea yɛreka ho asɛm nnɛ sɛ `srade a ɛwɔ nipadua no ase`.

Afei momma yɛnhwɛ nnwuma a saa `srade a ɛwɔ honam ani` yi de ma yɛn nipadua:

• Ahobammɔ: Saa srade a ɛwɔ mu yi boa ma sɛ wohwe ase anaa wobɔ biribi a, ɛsɛe wo ntini ne wo nnompe so tew. Ɛyɛ adwuma te sɛ mattress ketewaa bi de bɔ wo ho ban.
• Nkitahodi: Ɛma mogya ntini ne ntini ahorow a efi wo honam ani kɔ wo ntini mu no nya ɔkwan a ahobammɔ wom.
• Ɔhyew a wɔhwɛ so: Eyi boa ma nipadua no hyew yɛ nea ɛfata. Ɛne sɛ, sɛ baabi a atwa yɛn ho ahyia no yɛ nwini a, nipadua no nnwo ntɛm, na sɛ ɛyɛ hyew a, nipadua no nyɛ hyew ntɛm.
• A fixation: Saa srade a ɛwɔ mu yi nso boa ma wo honam ani fã a ɛwɔ mfinimfini (dermis) no bata wo ntini ne wo nnompe ho denam ntini titiriw a ɛka bom so.

Nsonsonoe bɛn na ɛda srade a ɛwɔ honam ani ne srade a ɛwɔ nipadua no mu ntam?

Ɛwom sɛ abien no nyinaa yɛ srade ahorow de, nanso nsonsonoe kɛse da abien no ntam.

• Srade a ɛwɔ honam ani: Eyi ne srade a yɛadi kan aka ho asɛm, a ɛwɔ honam ani na wotumi de wɔn nsa ka na wopiapia. Ɛtaa hu wɔ asen, akyi, asen, ne yafunu no ho.
• Srade a ɛwɔ nipadua no mu: Eyi yɛ asiane kakra. Eyi wɔ yɛn yafunu mu, kyerɛ sɛ, srade bi a ɛwɔ akwaa a ɛho hia a ɛwɔ yafunu no mu (sɛ nhwɛso no, yafunu, mmerɛbo, dwensɔtwaa) ho ahyia. Yɛrentumi nhu eyi mfi abɔnten na yentumi mfa yɛn nsa nka. Nanso ɛyɛ saa `visceral fat` yi na ɛwɔ nkɛntɛnso bɔne kɛse wɔ akwahosan so.

Nea ɛho hia sen biara ne sɛ, sɛ obi wɔ honam ani srade pii a, ɛda adi sɛ ne honam ani srade nso rekɔ soro.

Dɛn nti na srade a ɛwɔ honam ani no boaboa ano wɔ honam ani?

Obiara wɔ `srade a ɛwɔ ne nipadua ase` dodow bi wɔ ne nipadua so. Yɛn awosu mu nkwaadɔm na ɛkyerɛ. Eyi kyerɛ sɛ ebia wɔbɛwo nnipa binom a wɔn su a ɛkɔ soro kakra sɛ wɔbɛboaboa srade ano.

Nanso, nneɛma atitiriw a ɛma srade yi kɔ soro bere tenten ne yɛn asetra kwan ne nneɛma a atwa yɛn ho ahyia.

• Aduan a ɛmfata: Sɛ wudi nnuan a ngo, asikre, esiam, nnuan a wɔde di ntɛmntɛm, ne anonne a ɛyɛ dɛ pii wom daa a, nipadua no benya ahoɔdennuru pii asen nea ehia, na ahoɔdennuru a ɛboro so no bɛkora so sɛ srade.
• Apɔw-mu-teɛteɛ a wonnyɛ: Sɛ wobɔ bra a ɛnyɛ adwuma, na wotra baabi biako da mũ nyinaa a wonyɛ apɔw-mu-teɛteɛ biara a, wobɛboaboa srade ano efisɛ calories dodow a wobɛhyew no bɛyɛ kakraa bi.
• Ntini a enni hɔ: Sɛ wo ntini sua a, wo nipadua mu nneɛma a ɛsakra no betumi abrɛ ase, na ɛno betumi ama srade aboaboa ano.
• Asikreyare anaa insulin a wɔko tia: Nnipa a wɔwɔ saa tebea horow yi nso betumi anya srade a ɛwɔ wɔn honam ani a ɛkɔ soro.

Akwahosan ho asiane bɛn na ɛwɔ srade a ɛwɔ nipadua no ase pii mu?

Sɛnea yɛadi kan aka no, `srade a ɛwɔ honam ani` dodow bi ye ma yɛn nipadua. Ɛma ahobammɔ ne ahoɔden. Nanso, sɛ ɛkɔ soro dodo a, ebetumi apira yɛn akwahosan. Kae sɛ, `srade a ɛwɔ nipadua no ase` a ɛkɔ soro no taa yɛ sɛnkyerɛnne a ɛkyerɛ sɛ `srade a ɛwɔ nipadua no mu` a ɛyɛ hu no nso rekɔ soro wɔ nipadua no mu.

Akwahosan ho haw a emu yɛ den a ebetumi aba bere a `srade a ɛwɔ nipadua no mu` dodow kɔ soro no bi ni:

• Kokoram ahorow bi: Srade a ɛboro so ma asiane a ɛwɔ hɔ sɛ obi benya kokoram ahorow bi no yɛ kɛse.
• Mmerɛbo mu nyarewa a srade wom: Eyi ne bere a srade boaboa ano wɔ mmerɛbo no mu. Ɛte sɛ nea yɛn mmerɛbo no bɛyɛ ‘srade’.
• Akisikuru mu nyarewa: Tebea ahorow te sɛ akisikuru mu abo ne ahurututu mu yare.
• Koma mu yare: Nyarewa ahorow a ɛka koma no dwumadi.
• Hypertension: Nhyɛso a ɛba bere a mogya fa mogya ntini no mu no kɔ soro sen sɛnea ɛte daa no.
• Asaabo mu yare: Ɛsɛe asaabo na ɛnyɛ adwuma yiye.
• Nnompe mu yare: Tebea a ɛda adi sɛ ɛyaw, ɛho hohoro, na nkwaa no ntumi nkɔ baabiara.
• Sleep apnea: Ɔhome a ɛnkɔ so daa anaasɛ onnyae bere a wada.
• Akisikuru: Mogya a ɛkɔ amemene no mu a ɛtwa mpofirim esiane mogya ntini bi a ɛde mogya kɔ amemene no mu no siw anaa ɛpaapae nti.
• Asikreyare a ɛto so abien: Tebea a asikre a ɛdɔɔso wɔ mogya mu na ɛde ba.

Wobɛyɛ dɛn ahu `Subcutaneous Fat` ɔha biara mu nkyem a ɛfata?

Nnipa dodow no ara wɔ wɔn nipadua mu srade nyinaa mu bɛyɛ 90% sɛ `srade a ɛwɔ honam ani`. 10% a aka no yɛ `visceral fat`. Akwan pii wɔ hɔ a wubetumi afa so anya wo nipadua mu srade ɔha biara mu nkyem 100 ho adwene a ɛyɛ den wɔ fie:

• Body Mass Index (BMI): Eyi kyerɛ sɛ ebia wo mu duru a ɛfata ma wo tenten anaa.
• Sɛ wo BMI yɛ 25 kosi 29.9 a, wubetumi aka sɛ wo mu duru boro so kakra.
• Sɛ wo BMI yɛ 30 anaa nea ɛboro saa a, ebia woayɛ kɛse mmoroso.

Wubetumi asua eyi ho nsɛm pii afi oduruyɛfo hɔ.

• Asen mu ntwemu: Fa teyp susudua na fa twa w’asen ho hyia, wɔ w’asen dompe no atifi pɛɛ (mpɛn pii no wɔ asen dompe no so).
• Wɔ mmea fam no, sɛ wɔn asen yɛ nsateakwaa 35 anaa nea ɛboro saa a, ɛde akwahosan ho asiane ba.
• Wɔ mmarima fam no, saa bo yi yɛ nsateakwaa 40 anaa nea ɛboro saa, na ɛno yɛ asiane.
• Asen ne wo tenten nsusuwii: Fa w’asen ntwemu (wɔ sɛntimita mu) kyɛ wo tenten (wɔ sɛntimita mu). Nkyɛmu a ɛyɛ papa no ntra 0.5.

Sɛ yɛbɛka no tiawa a, eyi kyerɛ sɛ ɛsɛ sɛ w’asen ntwemu nnu wo tenten fã .

Ɛwom sɛ saa susuw ahorow yi betumi ama woanya adwene a ɛyɛ den de, nanso eye sɛ wobɛhwehwɛ aduruyɛ mu afotu na ama woayɛ nhwehwɛmu a edi mu.

Wobɛyɛ dɛn atew saa `Subcutaneous Fat` yi so?

Ade a ɛho hia sen biara ne sɛ wobɛkɔ so anya asetra a ahoɔden wom . Sɛ wudi aduan a srade hyew ne apɔw-mu-teɛteɛ ho nhyehyɛe a wubedi akyi a, wubetumi atew srade a ɛwɔ wo honam ani no so. Nea ɛka ho no, nna a ɛfata ne adwennwen a wobedi ho dwuma nso ho hia yiye ma srade a wɔhwere.

• Adidie:
• Bɔ mmɔden sɛ wubedi calories kakraa bi sen nea wohyew da biara.
• Fa protein a ɛnyɛ den pii (mpataa, akokɔ, ɛmo fitaa), aburow a wɔayam (aburow a ɛyɛ bruu, buckwheat, oats), nufusu a srade nnim, nnuaba, ne nhabannuru ka w’aduan ho. Protein bɛboa wo ma woate nka sɛ woayɛ ma akyɛ.
• Tew carbohydrates (te sɛ paanoo, aburow, noodles), asikre, nkyene, ne nam kɔkɔɔ (nantwinam, mprako nam) a wudi so.
• Dwumadie:
• Wo nipadua no sie ahoɔden wɔ srade a ɛwɔ honam ani. Enti ɛsɛ sɛ wohyew saa ahoɔden no. Ɛno kyerɛ sɛ ɛsɛ sɛ wohyew calories.
• Apɔw-mu-teɛteɛ a ebetumi ahyew calories ne:
• Aerobic dwumadi: Nneɛma te sɛ nantew a ɛyɛ ntɛmntɛm, mmirikatu, sakre a wɔde tu mmirika, ne asuguare.
• Ahoɔden ntetee: Nneɛma te sɛ nneɛma a emu duru a wɔma so.
• Cardio apɔw-mu-teɛteɛ `(Cardio)`
• High-Intensity Interval Training (HIIT): Eyi hwehwɛ sɛ woteɛteɛ w’apɔw mu denneennen bere tiaa bi, wogye w’ahome bere tiaa bi, na afei wosan teɛteɛ w’apɔw mu denneennen.

Ɛyɛ papa sɛ wobɛteɛteɛ w’apɔw mu kosi sɛ wobɛbubu fifiri bi anyɛ yiye koraa no simma 30 da biara, nnafua 5 dapɛn biara.

• Nya nna pa anadwo:
• Sɛ woanna sɛnea ɛsɛ a, wo ɔkɔm hormone ahorow no yɛ adwuma, na ɛma w’ani bere nnuan a carbohydrates ne calories pii wom.
• Mma nhwɛ screen te sɛ fon ne tablɛt ansa na woada. Afei nso, nni nnuan a emu yɛ duru bere a ɛbɛn sɛ wobɛda.
• Tew adwennwen so:
• Sɛ adwennwen kɔ soro a, yɛn nipadua no yɛ hormone bi a wɔfrɛ no ``Cortisol.`` Sɛ yɛwɔ saa ``cortisol`` hormone yi pii dodo a, ebia yɛn mu duru so tew. Efisɛ ɛka kyerɛ nipadua no sɛ ɔnkora srade a ɛboro so so.
• Nneɛma te sɛ adwennwen, yoga, nnwom a wotie, ne anigyede bi a wode wo ho bɛhyɛ mu betumi aboa ma adwennwen so atew.

Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?

Ɛho hia sɛ wokɔ oduruyɛfo nkyɛn daa na ama woanya w’akwahosan ho nsɛm. Wo duruyɛfo betumi ahwɛ nneɛma te sɛ wo nipadua mu srade ɔha biara mu nkyem ne srade dodow a ɛwɔ wo honam ani.

Sɛ wo fie susuw (e.g. BMI, w’asen mu ntwemu) kyerɛ sɛ wo nipadua mu srade dodow dɔɔso sen sɛnea wɔkamfo kyerɛ a, hwɛ hu sɛ wobɛkɔ oduruyɛfo nkyɛn. Wo duruyɛfo betumi asusuw w’akwahosan ho asiane ahorow ho na wakamfo aduan ne apɔw-mu-teɛteɛ nhyehyɛe a ɛfata wo akyerɛ.

Nkrasɛm a Wɔde Kɔ Fie

Enti, `srade a ɛwɔ honam ani` yɛ srade a ɛda yɛn honam ani. Bere a yɛn nipadua hia no kodu baabi no, sɛ ɛkɔ soro dodo a, ebetumi ayɛ sɛnkyerɛnne a ɛkyerɛ sɛ yɛanya srade bi a ɛyɛ hu a wɔfrɛ no `visceral fat` nso wɔ yɛn nipadua mu. Saa srade a ɛboro so yi betumi de akwahosan ho haw ahorow aba.

Nanso mma ɛnhaw wo! Sɛ wudi aduan pa a wudi akyi na woteɛteɛ w’apɔw mu daa so a, wubetumi ahyew saa calories a ɛboro so yi na woatew srade a ɛwɔ wo honam ani a ɛkora wo nipadua mu no so. Sɛ wususuw sɛ wo nipadua mu srade dɔɔso dodo kakra a, hwɛ hu sɛ wobɛkɔ oduruyɛfo nkyɛn akɔhwehwɛ afotu. Ɔbɛboa wo wɔ ɔkwan a eye sen biara so.

` Srade, srade a ɛwɔ honam ani, srade a ɛwɔ honam ani, srade a ɛwɔ nipadua no mu, mu duru a ɛso tew, asetra a ahoɔden wom, BMI, apɔw-mu-teɛteɛ, aduan pa