Ɔkwan a eye sen biara a wobɛfa so atew wo mu duru so: Momma yɛnkasa mfi mfiase (Weight Loss) .

So wo nso wokɔ ahwehwɛ no anim na wususuw sɛ, "Oh, adɛn nti na meyɛ srade saa?"? So wopɛ sɛ wo mu duru so tew kakra, nanso wunnim baabi a wubefi ase anaa nea wobɛyɛ? Eyi yɛ ɔhaw a nnipa pii wɔ. Nanso mma ɛnhaw wo. Ɛnyɛ nea entumi nyɛ yiye sɛ wobɛtew wo mu duru so. Sɛ woyɛ no yiye na wode boasetɔ yɛ a, akyinnye biara nni ho sɛ wubetumi anya nea edi mu. Afei asɛm yi yɛ ma wo. Momma yɛnka eyi ho asɛm tiawa koraa, te sɛ nea wo ne w’adamfo bi rekasa.

Ade a edi kan ne nea ɛho hia sen biara: si w’adwene

Ansa na wubefi biribiara ase no, nea ehia paa ne sɛ wubesi w’adwene wɔ ho. Saa ara na ɛte wɔ mu duru a wɔtew ho no.

• Nya adwempa: Ka kyerɛ wo ho sɛ, "Metumi ayɛ eyi." Wobɛdi mfomsoɔ bi wɔ kwan so. Fa no sɛ worekɔ w’adamfo bi apontow ase bere a woreyɛ adidi na woadi boro so kakra. Ɛnyɛ wiase awiei. Mma nnyae na nsusuw sɛ, "Oh, mawie ama." Sua biribi fi mu na san kɔ adwuma da a edi hɔ no . Ɛnsɛ sɛ woyɛ pɛ, nea ɛho hia ne sɛ wobɛkɔ so abɔ mmɔden.
• Mfa anoyi mma: Gyae anoyi ahorow te sɛ "Minni bere mfa nteɛteɛ m'apɔw mu," "Mintumi mfa aduan a yedi wɔ fie no so ntew." Sɛ wopɛ sɛ wo mu duru so tew na wunya apɔwmuden ankasa a, kyerɛw nea enti a ɛte saa. Ebia wowɔ w'ankasa ntease ahorow, te sɛ "Mepɛ sɛ mehyɛ ntade fɛfɛ," "Mepɛ sɛ metra apɔwmuden bere a manyin no," anaa "Mepɛ sɛ me ne me mma di agoru a memmrɛ."
• Nya mmoa: Mmɔ mmɔden sɛ wo nkutoo wobɛfa akwantu yi mu. Wo ne w’abusua ne wo nnamfo paa nka eyi ho asɛm. Wɔn mmoa no bɛyɛ ahoɔden fibea kɛse ama wo. Ɛtɔ da bi a, sɛ wote nka sɛ woayɛ basaa a, wɔbɛhyɛ wo nkuran.

So yebesiesie aduan no yiye?

70% a yɛbɛtew yɛn mu duru so no gyina nea yedi so. Enti momma yɛnhwɛ sɛnea yebesiesie yɛn mprɛte wɔ apɔwmuden mu.

Calories ne afã horow a wɔhwɛ so

Sɛ yɛbɛka no tiawa a, calories yɛ ade a wɔde susuw ahoɔden a yɛn nipadua nya. Biribiara a yedi no wɔ calories. Sɛ yɛbɛtew yɛn mu duru so a, ɛsɛ sɛ yɛhyew, anaasɛ yɛde calories pii di dwuma sen nea yedi da biara.

• Fa mprɛte nketewa di dwuma: Sɛ woredidi wɔ fie a, fa prɛte ketewaa bi di dwuma sen sɛ wode bedi dwuma kɛse. Eyi bɛboa wo ma woadi kakraa bi a wunhu mpo.
• Mfa aduan mmra pon so: Sɛ́ anka wode aburow ne curry nyinaa bɛba pon no so prɛko pɛ na wode asie no, kyɛ fi adididan mu kɔ wo prɛte so na di. Saa kwan no so no, worenyɛ sɔhwɛ kɛse sɛ wobɛkyɛ ne mprenu so.
• Kenkan nkyerɛwde a wɔde kyerɛw nsɛm no:Sɛ wotɔ aduan fi sotɔɔ mu a, fa yɛ wo su sɛ wobɛkenkan nea wɔakyerɛw so. Saa kwan no so no, wubetumi anya calorie, asikre, ne srade dodow a ɛwɔ mu no ho adwene.

Nneɛma a yɛde bɛka ho na yɛayi afi yɛn prɛte no mu

Momma yɛnhwɛ saa pon yi so nhwɛ nnuan a eye ma wo nipadua ne nnuan a ɛsɛ sɛ yɛtew so sɛnea yebetumi biara.

Mma aduan nmpa wo ti so!

Mfomso kɛse a nnipa pii di bere a wɔrebɔ mmɔden sɛ wɔbɛtew wɔn mu duru so ne anɔpaduan a wohuruw.. Anɔpaduan ne aduan a ɛho hia sen biara a ɛma yenya ahoɔden a yehia ma da no na ɛma yɛn nipadua mu nneɛma a ɛsakra no fi ase. Afei nso, nnyaw kwan a ɛboro nnɔnhwerew 4-5 wɔ adidi atitiriw ntam. Sɛ ɛba saa a, ebia ɔkɔm bɛde wo kɛse na asɔ wo ahwɛ sɛ wubedidi a wuntumi nni so. Ɛyɛ papa sɛ wubedi nnuan atitiriw 3 da biara na woadi aduan ketewaa bi a ahoɔden wom (te sɛ nnuaba anaa yogurt) wɔ ntam.

Nsu ne w’adamfo paa.

Nsu ne w’adamfo paa wɔ wo mu duru a wobɛtew so akwantu no mu. Ɛwɔ calories zero, nanso mfaso a ɛwɔ so no yɛ nea ɛsom bo kɛse.

• Bɔ mmɔden sɛ anyɛ yiye koraa no wobɛnom nsu nkuruwa 6-8 da biara.
• Ɛtɔ mmere bi a, ɔkɔm de yɛn, nanso nokwarem no, ebetumi aba esiane sɛ nsu atɔ yɛn mu nti. Enti sɛ ɔkɔm de wo a, bɔ mmɔden sɛ wubedi kan anom nsu kuruwa biako.
• Fa yɛ wo su sɛ wobɛnom nsu sen sɛ wobɛnom tii, kɔfe, ne anonne a asikre wom. Eyi betumi aboa wo ma woatew calories dodow a wode ka wo da biara da aduan ho a wunhu mpo so.

Ɛrentumi nyɛ yiye sɛ apɔw-mu-teɛteɛ nni hɔ.

Apɔw-mu-teɛteɛ ho hia te sɛ aduan a wodi no ara pɛ. Ɛnyɛ sɛ apɔw-mu-teɛteɛ hyew calories nko, na mmom ɛma w’ani gye, ɛma wo ho tɔ wo, na ɛtew adwennwen so.

• Fi ase ketewaa bi: Ɛho nhia sɛ woyɛ nneɛma akɛse prɛko pɛ. Simma 30 nantew a ɛyɛ ntɛmntɛm da biara mpo yɛ mfiase pa.
• Kan w’anammɔn: Sɛ ɛbɛyɛ yiye a, fa pedometer hwɛ anammɔn dodow a wonam da biara. Anamɔn 10,000 da biara yɛ botae pa.
• Yɛ nsakrae: Ade koro a wobɛyɛ da biara no betumi ayɛ mfonoe. Enti sɔ nneɛma ahorow hwɛ. Paw biribi a w’ani gye ho, te sɛ nantew, mmirikatu, sakre, asuguare, anaa yoga .
• Nea ɛho hia sen biara: Ansa na wubefi apɔw-mu-teɛteɛ nhyehyɛe foforo biara ase no, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ahwehwɛ afotu . Ɔbɛkyerɛ wo apɔw-mu-teɛteɛ a ɛfata ma w’akwahosan tebea.