So worehwehwɛ ɔkwan a wobɛfa so atew wo mu duru so ntɛm? Afei ebia woate saa kwan yi a wɔfrɛ no "Military Diet" ho asɛm wɔ social media so anaasɛ w'adamfo bi hɔ. Ɛkyerɛ sɛ wubetumi atew wo mu duru so nkaribo 10 (bɛyɛ kilogram 4.5) wɔ bere tiaa bi mu, te sɛ dapɛn biako. Eyi yɛ nea ɛyɛ anigye kɛse ankasa. Nanso, nea efi mu ba ntɛmntɛm saa no ye dɛn ma yɛn nipadua? Ɛnnɛ, momma yɛnka nokware a ɛfa asraafo aduan yi ho.
Dɛn ne Asraafo Aduane yi?
Nea edi kan koraa no, ɛwom sɛ wɔfrɛ eyi "asraafo" aduan de, nanso ɛne asraafo anaa asraafo aduan nni hwee yɛ . Ɛyɛ aguadi ho anifere kwan so ara kwa.
Sɛ yɛbɛka no tiawa a, eyi yɛ aduan ho nhyehyɛe a ɛyɛ katee yiye a wɔde calorie dodow di dwuma, bere tiaa mu aduan ho nhyehyɛe. Ɔkwan a wɔfa so yɛ no ne sɛ wɔbɛkyekyɛ nnafua 7 a ɛwɔ dapɛn no mu no mu abien:
- "Da" Nna (Da 3): Wɔ nnansa yi mu no, wɔahyɛ nnuan ahorow ne dodow a wubetumi adi ho mmara denneennen. Calorie a wudi da biara da nyinaa sua koraa, efi 1,100 kosi 1,400.
- "Off" nna (nnafua 4): Wɔma wo ahofadi bi wɔ nnanan a edi hɔ no mu. Nanso, saa nna no mpo no, wotu wo fo sɛ ɛnsɛ sɛ wudi calories bɛboro 1,500 da biara.
Susuw ho sɛ sɛ wɔkyekyem pɛpɛɛpɛ a, ɔpanyin bi hia bɛyɛ calories 1,600-3,000 da biara (egyina mfe a wadi ne dwumadi dodow so). Enti wubetumi asusuw sɛnea ahoɔden kakraa bi na wo nipadua nya wɔ saa aduan yi mu no ho. Sɛ wudi aduan a ahoɔdennuru kakraa bi nnim saa bere tenten saa a, ɛnyɛ papa mma wo nipadua koraa.
Adidi nhyehyɛe te dɛn wɔ saa aduan yi so?
Asɛnnennen kɛse a ɛwɔ saa aduan yi ho ne sɛnea ɛyɛ katee no. Wunni ahofadi a wode bɛpaw nea wopɛ sɛ wudi. Wɔasisi nea wopɛ sɛ wudi anɔpa, awia, ne anwummere, ne dodow a wopɛ sɛ wudi ho gyinae dedaw. Nnuan a ɛsono emu biara nni hɔ a wobetumi adi wɔ ntam.
Bere a nnuan a ɛwɔ saa aduan yi so no bi (sɛ nhwɛso no, nkesua, broccoli) betumi ayɛ te sɛ nea ɛyɛ papa no, ebinom (sɛ nhwɛso no, hot dogs, saltine crackers) nyɛ papa saa.
Nnuan a wɔde ma no din ni:
- Kafe anaa tii (a asikre anaa nufusu nni mu) .
- Borɔdɔma a wɔfrɛ no grapefruit
- Banana, apɔw-mu-teɛteɛ
- Abodoo a wɔde awi ayɛ
- Peanut bɔta a wɔde yɛ nneɛma
- Nkwaa a wɔde yɛ nkesua
- Tuna mpataa (a wɔde ahyɛ toa mu) .
- Hot dogs a ɛyɛ hyew
- Cheddar kyiisi a wɔde yɛ kyiisi
- Vanilla ice cream a wɔde yɛ ice cream
Okay, afei momma yɛnhwɛ sɛnea aduan a wɔtaa di wɔ saa aduan yi so no te.
| Aduane | Nnuan a wɔakyerɛw ama wɔn no din |
|---|---|
| Sɛ nhwɛso no, da koro anɔpaduan |
|
| Sɛ nhwɛso no, da koro anwummere aduan |
Nneɛma a wɔde si ananmu a ɛyɛ nwonwa
Saa aduan yi ma nnipa a wɔn ho yɛ wɔn hyew wɔ aduan bi ho no tumi de nneɛma a wɔde si ananmu di dwuma. Nanso saa nneɛma a wɔde si ananmu no nso yɛ nwonwa yiye. Sɛ nhwɛso no, wɔka sɛ sɛ wuntumi nni bobe aba a, wubetumi anom baking soda teaspoon 1/2 wɔ nsu kuruwa mu mmom. Nea enti a ɛte saa ne sɛ baking soda nya nipadua no pH so nkɛntɛnso koro no ara a grapefruit nya no. Ɛsɛ sɛ yesusuw nneɛma te sɛ eyi a enni nyansahu nnyinaso biara ho mprenu.
Dɛn ne mfaso ne ɔhaw ahorow ankasa a ɛwɔ saa kwan yi so?
Aduan biara wɔ mfaso ne ɔhaw ahorow. Oyi nso nyɛ nea ɛka ho.
Ampa, ebia wubehu sɛ wo mu duru so tew wɔ bere tiaa bi mu. Nanso asɛmmisa no ne sɛ, so srade a wowɔ wɔ wo nipadua so no ara kwa na ɛreyera ankasa?
| Mfaso ahorow | Cons |
|---|---|
| Nea efi mu ba ntɛmntɛm: Esiane sɛ aduan mu ahoɔdennuru sua koraa nti, ne mu duru so tew wɔ bere tiaa bi mu. Eyi taa yɛ nsu mu duru ne ntini mu duru a ɛso tew. | Aduan a enni nipadua mu: Saa aduan ho nhyehyɛe yi mma nipadua no nnya vitamin, mineral, ne fiber a ɛho hia. |
| Nea ɛyɛ mmerɛw: Ɛho nhia sɛ wobɛnoa biribiara a ɛyɛ fɛ. Nnuan a ɛnyɛ den wɔ hɔ a wobetumi atɔ afi sotɔɔ mu. | Ɛyɛ den sɛ wobɛkura mu: Worentumi nyɛ aduan a mmara katee saa wom bere tenten. Woabrɛ paa na ɔkɔm de wo. |
| Nea ne bo nyɛ den: Nnuan a ne bo yɛ den biara nni saa din yi mu. | Ntini a ɛyera: Wɔ aduan a ɛte sɛɛ mu no, nipadua no hwere ntini a ɛsom bo sen sɛ ɛbɛhyew srade. |
| Wo nipadua mu nneɛma a ɛsakra brɛoo: Wo nipadua susuw sɛ aduan resa. Enti, sɛnea ɛbɛyɛ a wobɛkora ahoɔden so no, ɛma wo nipadua mu nneɛma a ɛsakra no brɛ ase. Eyi kyerɛ sɛ wohyew ahoɔden pii bere mpo a wote hɔ kɛkɛ no. | |
| Rebound Weight Gain: Sɛ wufi ase didi sɛnea ɛsɛ bere a woagyae aduan no akyi a, ebia wo mu duru bɛkɔ soro ntɛmntɛm sen kan no esiane wo nipadua mu nneɛma a ɛsakra no so tew nti. | |
| Adidi a ɛmfata: Eyi betumi ama woanya aduan ho adwemmɔne, a wuntumi nni w’adidi so, ne sɔhwɛ a ɛne sɛ wubedidi mmoroso. |
Sɛnea oduruyɛfo bi hwɛ no, so eyi yɛ nea asiane wom ankasa?
Aduandi ho abenfo ne nnuruyɛfo mmu nnuan a aba so te sɛ eyinom ho nkuran denneennen. Nneɛma pii nti na ɛte saa.
Ade a edi kan ne wo mu duru ko a wobɛtew so . Ɛwom sɛ ebia saa aduan yi bɛboa wo ma wo mu duru so atew ntɛmntɛm de, nanso ɛbɛma wo ntini ne nsu mu duru a ɛsom bo so atew nkutoo. Ɛnyɛ srade na wopɛ sɛ wohwere ankasa. Ntini ho hia ma yɛn nipadua ahoɔden ne nipadua mu nneɛma a ɛsakra. Ntini fi awosu mu mu duru so tew bere a yɛrenyin no. Wɔfrɛ eyi ``Sarcopenia''. Wobetumi ama saa adeyɛ yi ayɛ ntɛmntɛm denam aduan a ɛte sɛɛ so.
Asɛm a ɛto so abien ne akwahosan ho asiane ahorow . Nnuan a wɔayɛ ho adwuma te sɛ hot dogs ne crackers a ɛwɔ saa aduan yi mu no nyɛ papa mma tebea horow te sɛ komayare. Saa aduan yi mfata koraa mma obi a ɔwɔ tebea horow te sɛ asikreyare.
Ɔkwan a eye sen biara na ahobammɔ wom a wobɛfa so ahyew srade ne sɛ wobɛtew wo mu duru so nkakrankakra na woayɛ no daa, bɛyɛ nkaribo 1-2 (kg 0.5-1) dapɛn biara.
Awiei koraa no, saa aduan yi nkyerɛkyerɛ wo hwee. Ɛnkyerɛ wo sɛnea wubedidi yiye anaasɛ wobɛsesa w’asetra kwan. Ɛyɛ bere tiaa mu band-aid kɛkɛ.
Enti wobɛyɛ dɛn atew wo mu duru so yiye?
Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wubegyae nneɛma a wosiesie no ntɛmntɛm akyi di na woafa asetra kwan a ahoɔden wom a wobetumi akura mu bere tenten.
1. Di aduan a ɛkari pɛ: Di aduan a nhabannuru, nnuaba, aburow a wɔayam, protein a ɛnyɛ den (mpataa, akokɔ, atoko), ne srade a ahoɔden wom (avocado, nnuaba) ka ho.
2. Nom nsu a ɛdɔɔso: Nom nsu pii da mũ no nyinaa. Kwati anonne a asikre wom.
3. Apɔw-mu-teɛteɛ daa: Fa wo ho hyɛ apɔw-mu-teɛteɛ bi a w’ani gye ho te sɛ nantew anaa sakre so a anyɛ yiye koraa no simma 30 da biara.
4. Kɔ wo duruyɛfo nkyɛn: Eyi ne ade a ɛho hia sen biara. Ansa na wubefi nhyehyɛe biara a wode bɛtew wo mu duru so ase no, kɔ w’abusua oduruyɛfo nkyɛn . Ɔbɛkyerɛkyerɛ ɔkwan a ahobammɔ wom na ɛfata sen biara ma wo nipadua ne w’akwahosan tebea mu akyerɛ wo.
Nkrasɛm a Wɔde Kɔ Fie
- Asraafo Aduan yɛ bere tiaa mu, katee, aduan a ahoɔdennuru sua koraa ho nhyehyɛe. Ɛne asraafo nni hwee yɛ.
- Ɛwom mpo sɛ aduan a ɛte sɛɛ betumi ama wo mu duru so atew ntɛmntɛm de, nanso mu duru a wobɛtew no yɛ ntini ne nsu a ɛsom bo, na ɛnyɛ srade.
- Eyi betumi de nsunsuanso bɔne te sɛ aduannuru a enni nipadua mu, nipadua mu nneɛma a ɛsakra no so tew, ne mu duru a ɛsan ba bere a wɔagyae aduan no aba no aba.
- Esiane sɛ nnuan a wɔayɛ no foforo wom nti, ɛmfata nnipa a wɔwɔ tebea horow te sɛ asikreyare anaa komayare.
- Sɛ́ anka wubesiesie no ntɛm no, ɛyɛ papa sɛ wubedi aduan a ɛkari pɛ, apɔw-mu-teɛteɛ, ne nhyehyɛe a ɛtra hɔ kyɛ a wɔayɛ ama wo duruyɛfo afotu akyi.
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