So wopɛ sɛ wo mu duru kɔ so yɛ nea ɛfata? (Healthy Weight) Momma yɛnka eyi ho asɛm!

Wo ho te sɛn? Nna yi, mmerante ne mmabaa pii dwen wɔn mu duru ne apɔwmuden a wɔbɛkɔ so anya ho, ɛnte saa? Ɛtɔ da bi a ebia wubesusuw sɛ, "Oo, eyi yɛ asɛm kɛse." Nanso ɛnte saa. Sɛ woyɛ nneɛma nketenkete kakraa bi yiye a, wo mu duru a wobɛkɔ so akura mu nyɛ den saa. Ma yɛnhwɛ sɛnea yɛbɛyɛ.

Dɛn ne mu duru a ɛfata? Dɛn nti na ɛho hia?

Sɛ yɛbɛka no tiawa a, mu duru a ɛfata yɛ mu duru a ɛfata wo tenten, wo mfe a woadi, ne wo nipadua su na ɛboa wo ma wunya apɔwmuden na nyarewa biara nni wo ho. Ɛyɛ den sɛ yɛbɛka dodow pɔtee a eyi yɛ wɔ kilogram mu, efisɛ ɛsono nnipa biara. Nanso sɛ́ akwankyerɛfo a ɔyɛ katee no, wo duruyɛfo anaa abusua akwahosan ho ɔbenfo betumi aboa wo ma woahu wo mu duru a ɛfata .

Sɛ obi kura mu duru a ɛfata mu a, mfaso pii wɔ so. Wubetumi akɔ so anya ahoɔden da mũ no nyinaa, ate nka sɛ wobrɛ pii, na woate nka sɛ wopɛ sɛ woyɛ biribiara. Ɛboa nso ma wobɔ wo ho ban fi nyarewa bi a ebetumi aba bere a worenyin te sɛ asikreyare , komayare , ne mogya mmoroso ho .

Dɛn na yebetumi ayɛ na ama yɛanya mu duru a ɛfata?

Nneɛma atitiriw abien na ɛwɔ eyi mu ankasa:

1. Apɔw-mu-teɛteɛ a wɔyɛ no daa.

2. Nya adidi ho su pa.

Nnipa binom susuw sɛ abien no nyinaa a wɔbɛyɛ no hwehwɛ sɛ wɔyɛ nhyehyɛe akɛse ne adwumaden pii. Nanso ɛnte saa. Ɔkwan a eye sen biara ne sɛ yɛbɛyɛ nsakrae nketenkete wɔ yɛn da biara da dwumadi mu ankasa. Ɛte sɛ nea yɛrehohoro yɛn sẽ bere a na yɛyɛ mmofra no. Ebia ɛbɛyɛ te sɛ nea ɛyɛ den mfiase no, nanso ɛbɛyɛ su ara kwa.

1. Momma yɛnyɛ fit? Ahintasɛm a ɛwɔ apɔw-mu-teɛteɛ mu da biara da!

Anyɛ yiye koraa no, ɛsɛ sɛ aberante te sɛ wo teɛteɛ n’apɔw mu simma 60 da biara.Ɛsɛ sɛ woma wo nipadua no tu. Ɛha yi, “dwumadi” kyerɛ biribiara a ɛkanyan wo nipadua a ɛntra baabi biako da mũ nyinaa. Ɛnsɛ sɛ ɛhwehwɛ sɛ wokɔ apɔw-mu-teɛteɛ da biara da, anaasɛ wobɛyɛ apɔw-mu-teɛteɛ a ɛyɛ den. Ade a ɛho hia sen biara ne sɛ wubenya apɔw-mu-teɛteɛ ahorow a wo nipadua hia wɔ dapɛn no mu nyinaa, a ɛne apɔw-mu- teɛteɛ a ɛma wo koma bɔ kɔ soro , apɔw-mu-teɛteɛ a ɛma ahoɔden , ne apɔw-mu -teɛteɛ a ɛma wotumi yɛ nsakrae .

Fa no sɛ, wowɔ sukuu, adesua, ne adwuma pii da mũ nyinaa. Enti ɛyɛ den sɛ wubenya bere de ateɛteɛ w’apɔw mu simma 60 tẽẽ, ɛnte saa? Ano aduru pa wɔ hɔ ma ɛno. Wubetumi akyekyɛ simma 60 yi mu ayɛ no "apɔw-mu-teɛteɛ ahomegye" ntiantiaa da mũ no nyinaa.

Te sɛ aduan ketewaa bi a wubedi ansa na ɔkɔm de wo no, apɔw-mu-teɛteɛ nketenkete yi betumi ama w’ahoɔden akɔ soro da mũ no nyinaa.

Nhwɛsoɔ:

• Sɔre bɛyɛ simma 15 anɔpa na yɛ yoga anaa apɔw-mu-teɛteɛ kakra.
• Fa simma 15 nantew ntɛmntɛm anaa tu mmirika wɔ sukuu, adwuma, anaa awia aduan bere mu.
• Sɛ wufi sukuu ba fie a, nantew anaa fa wo sakre.
• Nea ɛka ho no, sɛ wode antweri a wode di dwuma awiabere, agumadi bere a wode di dwuma wɔ sukuu mu, ne adesuadan ahorow ntam nantew bom a, wubewie simma 60 ansa na woahu!

Afotu pa 10 a wubetumi de ama apɔw-mu-teɛteɛ ayɛ wo su!

Akwan 10 a ɛnyɛ den a wubetumi afa so ama apɔw-mu-teɛteɛ ayɛ w’asetra fã ni:

1. Fi ase nnɛ: Ntwɛn. Kɔ abɔnten na nantew mprempren ara.

2. Fa antweri no mmom sen sɛ wobɛfa elevator no so: Fa antweri no di dwuma bere biara a ɛbɛyɛ yiye. Ɛyɛ apɔw-mu-teɛteɛ kɛse.

3. Nantew/sakre sen sɛ wobɛka kar: Nantew anaa sakre kɔ mmeae a ɛbɛn te sɛ sukuu anaa w’adamfo fie sɛ ɛbɛyɛ yiye a.

4. Fa kar si akyirikyiri: Sɛ woreka kar a, fa kar si baabi a ɛne baabi a wopɛ sɛ wode kar sisi no ntam kwan ware kakra (wɔ baabi a ahobammɔ wɔ) na nantew kwan tiaa bi.

5. Ofie adwuma nso yɛ apɔw-mu-teɛteɛ: Wo dan a wobɛsiesie, wo kar a wobɛhohoro, gyaade a wobɛprapra – eyinom nyɛ nnwuma, ɛyɛ hokwan akɛse a wode bɛteɛteɛ w’apɔw mu!

6. Tew bere a wode hwɛ screen so : Tew bere a wode hwɛ TV, de wo smartphone, kɔmputa, anaa video so agodie di dwuma no so . (Sɛ wodi agodie a, paw nea ɛfa nipadua a wɔde keka ho.) Wɔkamfo kyerɛ sɛ ɛnsɛ sɛ wode bɛboro nnɔnhwerew 2 nhwɛ screen da biara, sɛ sukuu adwuma da nkyɛn a.

7. Asaw!: Kɔ wo dan mu, hyɛ dwom a w’ani gye ho, na saw sɛnea wopɛ. Sɛ wosaw dɔnhwerew biako a, .Wubetumi ahyew calories bɛboro 300 !

8. Hwehwɛ biribi a w’ani gye ho: Susuw apɔw-mu-teɛteɛ ko a w’ani gye ho ho. Sɔ hwɛ! Sɛ woannyɛ da a, fi ase nkakrankakra. Sɛ wote nka sɛ ehu aka wo denam wo nkutoo a wobɛyɛ so a, fa w’adamfo mpo bra. Sɛ yɛyɛ biribi a yɛn ani gye ho a, yɛte nka kɛse sɛ yɛbɛkɔ so ayɛ.

9. So wofono wo sɛ wobɛyɛ ade koro no ara? Sesa no: Sɛ woyɛ obi a ade koro no ara fono wo ntɛmntɛm a, bɔ mmɔden sɛ wobɛsesa apɔw-mu-teɛteɛ ahorow a woyɛ no. Saa kwan no so no, ɛbɛyɛ te sɛ nea ɛyɛ foforo da biara da.

10. Yɛ biribi a ɛbɛma wo koma bɔ, wo home ntɛmntɛm, na wo nipadua ho fifiri ayɛ: Apɔw-mu-teɛteɛ biara a wobɛyɛ no, hwɛ hu sɛ wode dwumadi bi a ɛbɛma wo koma bɔ kakra, wo home ayɛ ntɛmntɛm kakra, na wo nipadua no ho fifiri bɛka ho.

2. Ɔkwan bɛn so na yebetumi anya adidi pa?

Adidi pa nkyerɛ sɛ wobɛkɔ adidi bere nyinaa. Nokwarem no, nhwehwɛmu ahorow ada no adi sɛ mpɛn pii no, aduan a wodi no nyɛ nea etu mpɔn. Ɛtɔ mmere bi a, ebetumi akɔ akyi ankasa na wubewie a wo mu duru yɛ kɛse sen kan no.

Ade biako nti a aduan di nkogu ne sɛ wɔkyekyɛ nnuan mu ma ɛyɛ “papa” ne “bɔne.” Nanso nokwasɛm ne sɛ, biribiara yɛ OK wɔ ɔkwan a ɛfata so . Afei nso, nnuan a yedi betumi ama yɛate nka sɛ yɛahwere nneɛma na yɛda mpan efisɛ ɛka kyerɛ yɛn sɛ “yentwitwa” nnuan bi mu koraa. Ɛnyɛ ɛno nko, na mmom aduan a yedi nso betumi ama yɛahwere aduannuru a ɛho hia a yɛn nipadua hia.

Ɛsɛ sɛ aberante te sɛ wo di nnuan ahorow. Mfomso biara nni ho sɛ wobɛma wo aduru kakra bere ne bere mu. Ɛno nti na chocolate asinasin bi yɛ dɛ bere a wudi no bere ne bere mu sen sɛ wudi da biara da no.

Ɔkwan a eye sen biara a wobɛfa so akura mu duru a ɛfata mu (anaasɛ wobɛtew so sɛ wopɛ a) ne sɛ wobɛpaw nnuan a ahoɔden wom da biara da. Wɔ yɛn mu binom fam no, ɛno kyerɛ sɛ yɛbɛsesa sɛnea yesusuw aduan ho. Sɛ́ anka yebebu aduan wɔ nkate fam (sɛ nhwɛso no, sɛ akatua a yɛde ma wɔ sɔhwɛ bi a yɛayɛ yiye ho, anaasɛ sɛ biribi a yedi de di da bɔne bi so) no, yebetumi asua sɛ yebehu aduan sɛ ade a mfaso wɔ so a ɛma yɛn nipadua yɛ hyew .

Afotu 10 a wubetumi de adidi pa ahyɛ w’asetra mu!

1. Nsu mmom sen anonne a asikre wom: Paw nsu, nufusu a srade nnim, anaa anonne a asikre nnim sen anonne a asikre wom, nnuaba anonne (a asikre aka ho), ne agumadi mu anonne .

2. Anyɛ yiye koraa no, nnuaba ne nhabannuru 5 da biara: Nhama a ɛwɔ saa nnuan yi mu no hyɛ wo yafunu ma, na ɛsan nso ma wunya aduannuru ne dɛ a wo nipadua hia, na ɛma wote abotɔyam nka.

3. Di aduan a ɛkari pɛ a efi nnuan akuw ahorow mu:Paw nnuan ahorow fi nnuan akuw no mu biara mu: nnuaba ne nhabannuru, aburow (titiriw aburow a wɔayam), protein, ne nufusu. Fa aburow a wɔayam ne protein a ɛnyɛ den ka nnuaba/nhabannuru ho wɔ adidi biara mu.

4. Sɛ wudi nnuan a wɔde di ntɛmntɛm a, paw nyansam: Paw burger ketewaa bi a wɔayam no biako mmom sen burger kɛse. Nya lettuce kakra sen sɛ wubenya fries. Di nnuan a ne kɛse yɛ daa – nnyɛ “supersize” ! Nea eye sen saa mpo no, kwati adidibea ahorow a wodi nnuan ntɛmntɛm sɛnea wubetumi biara.

5. Fa nnuan a ahoɔden wom sie fie: Sɛ wowɔ nneɛma a ahoɔden wom a wubetumi apaw wɔ wo dan mu (sɛ nhwɛso no, karɔt, nkesua, atoko bɔta) a, wubetumi ayɛ nnuan a ahoɔden wom sen sɛ wode wo nsa bɛka kukisi toa no ho. (Ebia ɛsɛ sɛ woma w’awofo gye di mpo sɛ wɔmfa nnuan a ahoɔden wom mmra!)

6. Fa w’ankasa nnuan a ahoɔden wom ka wo ho bere a worekɔ akwantu bi mu no: Afei ɛho renhia sɛ wotɔ biribiara mfi afiri a wɔtɔn nneɛma anaa sotɔɔ mu. Sɛ́ anka wubenya bisket, chips, ne nnuan a wɔayɛ a srade ne calories pii wom no, fa karɔt nnua, nnuaba bi, anaa nnuaba a ayow ne nnuaba a wɔde afra a wɔayɛ wɔ fie.

7. Didi bere a ɔkɔm de wo nkutoo: Sɛ wote nka sɛ wopɛ sɛ wudidi esiane mfonoe nti a, ɛyɛ w’adwene na ɛreka akyerɛ wo sɛ yɛ biribi foforo.

8. Di anɔpaduan a ahoɔden wom anɔpa biara.

9. Nnidi bere a worehwɛ TV: Sɛ wudi a, ɛda adi sɛ wubedi pii asen sɛnea wususuw.

10. Ma w’adwene si nneɛma a wɔkyekyɛ mu: Sɛ aduane prɛte no sõ a, yi ne fã na fa sie ma akyiri yi – anaa kyɛ w’adamfo.

Hwehwɛ ɔkwan a ɛbɛyɛ adwuma ama wo!

Fa w’adebɔ di dwuma na hwehwɛ akwan a wobɛfa so de apɔw-mu-teɛteɛ ne adidi a ahoɔden wom ahyɛ w’asetra mu a ɛyɛ adwuma ma wo. Yɛn nyinaa yɛ soronko. Bere a ebia w’adamfo paa no bɛpɛ sɛ onya bere kɔ apɔw-mu-teɛteɛ no, ebia wobɛpɛ sɛ wo ne wo kraman nantew. Sɛ wuhu nea ɛfata wo pɛ a, ɛyɛ mmerɛw kɛse sɛ wobɛyɛ!

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

• Mu duru a ɛfata boa wo ma wotra apɔwmuden, w’ani gye, na wowɔ ahoɔden.
• Ɛho nhia sɛ ɛyɛ aduan kɛse. Ɛfa apɔw-mu-teɛteɛ a wobɛyɛ daa na woanya adidi pa ho.Ɛno ne ade titiriw.
• Fa simma 60 teɛteɛ w’apɔw mu da biara. Sɛ wuntumi nyɛ ne nyinaa prɛko pɛ a, kyekyɛ mu nketenkete da mũ no nyinaa. Paw apɔw-mu-teɛteɛ bi a w’ani gye ho na w’ani gye ho.
• Sɛ wudidi a, nsusuw sɛ ɛyɛ "aduan." Di aduan a ɛkari pɛ, egu ahorow, na ahoɔden wom . Ɛnyɛ hwee sɛ wobɛnya aduru kakra bere ne bere mu.
• Fa nsakrae nketenkete fi ase. Saa nsakrae no bɛdan wo suban nkakrankakra wɔ w’asetra mu.

Ɛsɛ sɛ wofa saa akwantuo yi mu, kae sɛ, ɛnyɛ wo nko ara. Sɛ wuhia mmoa a, nsuro da sɛ wobɛbisa oduruyɛfo, aduannuru ho ɔbenfo, anaa ɔpanyin bi a wowɔ ne mu ahotoso.