Ɔkwan bɛn so na wɔbɛtew yafunu mu srade so? Momma yɛnhwehwɛ mu pɛpɛɛpɛ!

So wote nka nso sɛ ntade a na wohyɛ no ayɛ den kakra mprempren? So wo yafunu akɔ n’anim kakra? Eyi yɛ ɔhaw a ɛtaa ba nnipa pii so ankasa. Mma ɛnyɛ wo nwonwa sɛ obi a ne yafunu yɛ tratraa mpo wɔ ne yafunu mu srade bi. Ɛyɛ ade a ɛyɛ daa. Nanso, srade yi dodow ne beae a ɛwɔ no betumi anya yɛn akwahosan so nkɛntɛnso kɛse. Enti, ɛho hia paa sɛ yehu eyi.

Yafunu mu srade ahorow abien na ɛwɔ hɔ!

Sɛ yɛbɛka no tiawa a, yebetumi akyekyɛ srade a ɛwɔ yɛn yafunu mu no mu ayɛ no akuw atitiriw abien.

1. Srade a Ɛwɔ Honam ani: Eyi ne srade a ɛda yɛn honam ani hwɛbea ase pɛɛ. Eyi ne ɔfã a ɛyɛ mmerɛw a ɛte sɛ nea ɛyɛ den bere a wode wo nsa ka wo yafunu no. Saa srade yi ne ade titiriw nti a ntade kyekyere na wo yafunu yɛ kurukuruwa.

2. Visceral Fat: Eyi ne nea ɛsɛ sɛ yɛde yɛn adwene si so kɛse, na ɛyɛ hu sen biara . Saa srade yi wɔ yafunu no mu tɔnn, twa akwaa a ɛho hia te sɛ yɛn koma, mmerɛbo, ahurututu, ne dwensɔtwaa ho hyia. Nnuruyɛfo frɛ eyi sɛ ‘Visceral Adipose Tissue’.

Ɛwom sɛ ``Visceral Fat'' kakra ho hia na ama yɛn akwaa ahorow no anya ahobammɔ bi de, nanso ne dodow a ɛkɔ soro no nyɛ ade pa koraa. Susuw sɛnea sɛ srade kakra mpo gu koma no ho a, ebetumi asɛe ade kɛse no ho hwɛ.

Sɛ obi nya srade pii wɔ nipadua no mu a, ɛma asiane a ɛwɔ hɔ sɛ obenya mogya mmoroso, asikreyare a ɛto so abien, komayare, adwenemhaw (nkae a ɛyera), ne kokoram ahorow pii te sɛ nufu mu kokoram ne akyi berɛmo mu kokoram no yɛ kɛse kɛse.

Enti wobɛyɛ dɛn atew yafunu mu srade yi so?

Mfomso kɛse a nnipa pii di wɔ ha ne sɛ wɔteɛteɛ wɔn yafunu nkutoo na ama wɔn mu duru so atew. Kae sɛ yɛrentumi nsɛe srade mfi yɛn nipadua no fã biako pɛ sɛnea yɛpɛ. Sɛ yɛbɛtew yɛn yafunu mu srade so a, ɛsɛ sɛ yɛtew yɛn mu duru so fi yɛn nipadua nyinaa mu.

Sɛ wo mu duru so tew saa a, ade a edi kan a efi ase so tew ne ``Visceral Fat`` a ɛwɔ yafunu no mu. Akwan atitiriw anan na ɛwɔ hɔ a yebetumi afa so ayɛ eyi.

Ɔkwan bɛn so na wobɛpaw apɔw-mu-teɛteɛ?

Apɔw-mu-teɛteɛ te sɛ `Crunches` ne `Sit-ups` hyɛ wo yafunu mu ntini den. Nanso worenhu ‘six pack’ kosi sɛ srade a ɛwɔ saa ntini ahorow no atifi no so bɛtew. Enti, ɛsɛ sɛ wode w’adwene si apɔw-mu-teɛteɛ a ɛhyew calories pii so.

• Cardio: Biribiara a ɛma wo koma bɔ kɛse, te sɛ nantew a ɛyɛ ntɛmntɛm, mmirikatu, asaw, anaa tɛnis.
• Ahoɔden Ntetee: Nneɛma te sɛ nneɛma a wɔde ma so ne nea wɔde piapia obi. Eyinom ma ntini ahorow no yɛ kɛse na ɛma yɛn nipadua mu nneɛma a ɛsakra no yɛ kɛse. Eyi kyerɛ sɛ sɛnea yɛhyew calories bere a yegyina hɔ ara kwa mpo no kɔ soro.

Wubetumi de "Talk Test" no asusuw sɛnea w'apɔw-mu-teɛteɛ no mu yɛ den. Sɛ wutumi kasa sɛnea ɛsɛ bere a woreyɛ apɔw-mu-teɛteɛ a, ɛyɛ nea emu nyɛ den pii. Sɛ wubetumi de mmɔdenbɔ kakra akasa a, ɛyɛ medium intensity. Sɛ ɛyɛ den ma wo sɛ wobɛkasa a, ɛyɛ intensity a ɛkorɔn. Sɛ wopɛ sɛ wo mu duru so tew a, ɛsɛ sɛ wowɔ ahoɔden a ɛwɔ mfinimfini ne nea ɛkɔ soro.

Nea ɛho hia sen biara: Sɛ woanteɛteɛ w’apɔw mu da, anaasɛ wowɔ ayaresa mu tebea afoforo a, ɛho hia sɛ wo ne wo duruyɛfo kasa na wohwehwɛ afotu ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe foforo ase.

Momma yɛnsesa yɛn aduan.

Aduan anaa anonne titiriw biara nni wiase a ɛbɛma yafunu mu srade ayow. Enti wo werɛ mfi ɔkasa a ɛfa apɔw-mu-teɛteɛ ne protein shake ho no. Sɛ wode aduan pa so tew a, yafunu mu srade nso so bɛtew ara kwa.

• Nnuan a ahoɔdennuru wom: Fa nnuan a ahoɔdennuru a ɛtumi nwura mu pii te sɛ oats, bankye, apɔw-mu-teɛteɛ, karɔt, ne atoko ka ho. Eyinom brɛ aduan a wɔyam no brɛoo, na ɛma wote nka sɛ wo ho ayɛ wo ma bere tenten. Eyi boa ma wodi adidi boro so so.
• Aburow a wɔayam: Paw aburow a wɔayam, aburow a wɔayam, ne oats sen paanoo fitaa.
• Nsu: Ɛwom sɛ nsu a wɔnom mma yafunu mu srade so ntew tẽẽ de, nanso ɛboa kɛse wɔ sɛnea obi mu duru so tew no mu.
• Ɛma ahoɔden ne nsu a ɛho hia ma apɔw-mu-teɛteɛ.
• Nsu ho hia ma srade a wɔhyew no.
• Nea eye sen biara a enni calorie biara a wɔde besi anonne a asikre wom ne anonne a ɛyɛ dɛ ananmu.

Ayaresa afoforo ne adwene a ɛnteɛ

Wɔ tebea horow bi mu no, ebia ɛho behia sɛ wɔde aduruyɛ sa yare wɔ kɛseyɛ mmoroso a emu yɛ den ho.

• Bariatric Surgery: Eyinom yɛ oprehyɛn ahorow a wɔyɛ de tew mu duru so. Eyinom nso tew ``Visceral Fat`` dodow so kɛse.
• Nnuru a wɔde tew mu duru so: Wɔada no adi sɛ nnuru a wɔde twitwiw nipadua mu foforo te sɛ `Semaglutide (Wegovy)` ne `Tirzepatide (Zepbound)` nso brɛ nipadua mu srade ne `(Visceral Fat) ase.` Ɛsɛ sɛ wɔnom eyinom wɔ oduruyɛfo hwɛ ase nkutoo

Wobɛyɛ dɛn ahu sɛ wo yafunu mu srade dɔɔso dodo?

Wontumi nsusuw srade a ɛwɔ nipadua no mu no pɛpɛɛpɛ a wɔmfa MRI mfonini nni dwuma. Nanso ɔkwan tiawa bi wɔ hɔ. Ɛno ne sɛ wobɛsusuw w’asen ntwemu.

Gyina hɔ, fa teyp a wɔde susuw nneɛma, na fa fa w’asen ho, wɔ w’asen atifi pɛɛ. Ɛsɛ sɛ teyp no ne fam no yɛ pɛ na ɛnsɛ sɛ ɛyɛ den wɔ wo honam ani.

• Wɔ mmea fam no: Ɛsɛ sɛ asen no ntwemu nnu nsateakwaa 35 .
• Wɔ mmarima fam no: Ɛsɛ sɛ asen no ntwemu nnu nsateakwaa 40 .

Sɛ ɛkorɔn sen saa gyinapɛn ahorow yi a, ɛyɛ ade pa a ɛkyerɛ sɛ ebia wowɔ `(Visceral Fat)` a ɛboro so.

Dɛn ne ‘Skinny Fat’?

Sɛ mpo wo ho yɛ teateaa anaasɛ wo mu duru yɛ nea ɛfata a, wubetumi akɔ so anya `(Visceral Fat)` a ɛboro so. Wɔfrɛ saa tebea yi `Skinny Fat'. Nea enti a ɛte saa ne awosu mu nkɛntɛnso ne asetra a wɔtra ase tra hɔ. Ɛno nti na ɛho hia sɛ obiara a ne nipadua yɛ kɛse biara kɔ so yɛ nnam no.