Ebia woasɔ aduan a aba so a wuhu wɔ intanɛt so no nyinaa ahwɛ, ɛnte saa? Wofi ase susuw sɛ, "Oo, eyi yɛ mmerɛw," bere a wuhu wɔ sohyial media so no, nanso nna kakraa bi akyi no, wobrɛ wɔ saa aduan no ho . Ebia wo mu duru so bɛtew kakra, nanso sɛ wosan kɔ w’adidi dedaw no so a, wo mu duru a wotew so no san yɛ kɛse. Eyi yɛ ahometew ankasa, ɛnte saa? Enti ɛnnɛ, momma yɛnka sɛnea yɛbɛtew yɛn mu duru so ankasa, nokwarem, na ɛyɛ apɔwmuden a yɛrentu mmirika nni saa aduan a wodi ntɛmntɛm yi akyi ho asɛm .
Dɛn nti na saa ‘Fad Diets’ yi ntumi nyɛ adwuma bere tenten?
Sɛ yɛbɛka no tiawa a, saa aduan a wodi ntɛmntɛm yi mu dodow no ara hyɛ wo ma wudi aduan koro no ara anaasɛ woyi aduannuru a ɛho hia fi hɔ koraa. Ɛno nti na ɛyɛ den yiye sɛ wɔbɛhwɛ so wɔ bere tenten mu no. Ɛnyɛ bere tiaa mu aduan a wobɛkɔ so ayɛ no mu duru a wɔbɛtew so. Ɛfa sɛnea wobɛma ayɛ w’asetra kwan no fã ho. Asetra kwan a ɛka nnuan a w’ani gye ho, apɔw-mu-teɛteɛ, ne suban pa bom ne ɔkwan a etu mpɔn sen biara a wobɛfa so atew wo mu duru so.
Susuw ho hwɛ, kar hia pɛtro dodow a ɛfata na ama atumi ayɛ adwuma yiye, ɛnte saa? Yɛn nipadua te saa ara. Sɛ nipadua no betumi anyin yiye na akɔ so anya apɔwmuden a, ehia sɛ aduannuru atitiriw a ɛkari pɛ: Protein, Carbohydrates , ne Fat . Sɛ wugyae eyinom mu biara di mpofirim a, ɛda adi sɛ wobɛyare. Bere a ebia ɛrenyɛ te sɛ ɔhaw kɛse bere tiaa bi no, sɛ wokwati saa aduannuru yi bere tenten a, wubetumi anya akwahosan ho haw ahorow.
Momma yɛnhwɛ portion size so!
So woahyɛ no nsow sɛ nnuan afã horow a yedi no ayɛ kɛse wɔ mfe pii mu? Nsonsonoe kɛse wɔ aburow packet biako a na yɛtɔ fi sotɔɔ mu no kɛse ne kɛse a yɛwɔ nnɛ no ntam. Bere a aduan no afã horow no reyɛ kɛse no, yegye calories pii sen nea yɛn nipadua hia no a yennim.
Enti, ɔfã kɛse a ahoɔden wom te dɛn? Ɔkwan tiawa a wobɛfa so asusuw ho ni.
| Aduan su | Eyi ne ɔkwan a wɔfa so susuw dodow a ɛfata: |
|---|---|
| Kuruwa a nnuaba wom | Wo nsa ntumi nyɛ kɛse nsen wo nsateaa kɛse. |
| Cheese ounce biako | Ɛbɛyɛ sɛ wo nsateaa kɛse fi ano kosi ano. |
| Nam, mpataa anaa akokɔ (bɛyɛ gram 85) . | Ɛyɛ wo nsateaa kɛse. |
| Nnuadewa | Ne kɛse a wubetumi akura mu wɔ wo nsam. |
Akwan nketenkete a wɔfa so tew aduan a wodi so
Akwan a ɛnyɛ den a ɛbɛboa wo ni:
- Sɛ worekyɛ aduan wɔ fie a, fa mprɛte nketewa te sɛ salad mprɛte di dwuma sen sɛ wode mprɛte akɛse bedi dwuma.
- Sɛ woredidi wɔ abɔnten a, wo ne w’adamfo bi kyɛ aduan . Anaasɛ di fã na fa nea aka no bra fie.
- Sɛ wudidi wɔ adidibea a wɔtɔn nnuan ntɛmntɛm a, nkra nea ɛsõ sen biara no da. Sɛ ɛbɛyɛ yiye a, bisa mmofra aduan .
- Nom nsu kuruwa biako ansa na woadi. Ɛbɛma woate nka sɛ wo ho ayɛ wo ma ntɛmntɛm.
Di anammɔn a ɛnyɛ den yi akyi na ama wo mu duru so atew.
Okay, enti ma yɛnhwɛ akwan foforo a ɛnyɛ den, nanso etu mpɔn yiye a wubetumi de aka w’asetra kwan ho.
Kae sɛ eyi rensi da koro pɛ. Fa nkakrankakra fa saa suban ahorow yi hyɛ w’asetra mu.
- Di nnuan ahorow: Fa protein a ɛnyɛ den te sɛ nam ne mpataa, carbohydrates a ɛyɛ den te sɛ aburow a wɔayam , nnuaba, ne nhabannuru, ne srade "pa" te sɛ Omega-3s a ɛwɔ mpataa, avocado, nnuaba, ne ngodua ngo mu ka w'aduan ho.
- Ka sɛ dabi wɔ srade "bɔne" ho: Tew srade a ɛyɛ den a efi mmoa nneɛma ne trans srade a ɛwɔ nnuan a wɔayam, nnuan a wɔde di agoru, ne nnuan a wɔde di ntɛmntɛm mu so sɛnea wubetumi.
- Di nnuaba ne nhabannuru pii:Dodow a ɛsɛ sɛ wudi no gu ahorow a egyina mfe a woadi, wo bɔbeasu, ne dwumadi dodow so. Sɛ wɔkyekyem pɛpɛɛpɛ a, ɛyɛ adwene pa sɛ ɔpanyin bi bedi anyɛ yiye koraa no nhabannuru nkuruwa 2-3 ne nnuaba 1.5-2 da biara.
- Anyɛ yiye koraa no, teɛteɛ w’apɔw mu simma 150 dapɛn biara: Ɛho nhia sɛ woyɛ eyi nyinaa prɛko pɛ. Wubetumi akyekyɛ mu nketenkete, te sɛ nantew a ɛyɛ ntɛmntɛm simma 10 mprɛnsa da biara.
- Siesie wo dan mu!: Yiw, eyi ho hia yiye. Yi nnuan a ahoɔdennuru pii wom, srade pii wom, asikre pii wom fi wo dan mu a ɛsɔ wo hwɛ sɛ wubedi. Yi nneɛma te sɛ bisket, chips, krak, ice cream, ne chocolate fi hɔ, na mmom fa protein a ɛnyɛ den, nnuaba, nhabannuru, aburow a wɔayam, atoko, nnuaba, ne nufusu a srade nnim hyɛ wo frigye mu ma .
- Di nnuan nketenkete taa: Sɛ́ anka wubedi nnuan atitiriw abiɛsa da biara no, bɔ mmɔden sɛ wubedi nnuan nketenkete 5-6 . Di biribi ketewaa bi nnɔnhwerew 3-4 biara. Cheese a srade nnim, yogurt, anaa chickpeas bi yɛ nnuan a eye.
- Di nnuan a ɛhyɛ wo ma: Sɛ́ anka wode aburow bɛhyɛ wo prɛte ma no, fa nhabannuru a ahoɔdennuru nnim te sɛ lettuce, spinach, broccoli, ne kabege hyɛ wo prɛte ma. Sɛ ɔkɔm da so ara de wo bere a woredidi a, di nhabannuru bi sen sɛ wobɛkyɛ aburow pii.
- Kwati "Empty Calories": Twitwa anonne a asikre wom ne nnuaba anonne. To nnuan a asikre a wɔayam wom te sɛ ahwiesa, kukisi, ne keeki ano hye.
Nsuro sɛ wubenya mmoa!
Sɛ wote nka sɛ akwantu yi yɛ den dodo sɛ wo nkutoo wobɛkɔ a, nsuro sɛ wobɛsrɛ mmoa.
Sɛ wopɛ sɛ wuhu pii fa wo mu duru a wobɛtew ho nhyehyɛe no ho a, wo ne w’abusua oduruyɛfo (oduruyɛfo) nkasa.
Bisa wo duruyɛfo no nea wo "mu duru a ɛfata" yɛ ma wo mfe ne wo tenten, ne calories dodow a ɛsɛ sɛ wudi da biara na ama woadu saa mu duru no ho na woakura mu. Afei nso, hwehwɛ mmoa fi w’adamfo, w’abusua muni, anaa obi a ɔwɔ adwumam hɔ. Botae bi a ɛte sɛɛ a wubedu ho no yɛ mmerɛw sen sɛnea wususuw bere a wowɔ obi a ɔbɛboa wo no .
Nkrasɛm a Wɔde Kɔ Fie
- Wo werɛ mfi aduan a aba so; mmom no, fa asetra kwan a ahoɔden wom na ɛtra hɔ kyɛ tom.
- Di aduan a ɛkari pɛ. Hwɛ hu sɛ wode protein, carbohydrates, ne srade pa bɛka ho.
- Ma w’adwene nsi afã a wudi no kɛse so. Mprɛte nketewa a wode bedi dwuma no yɛ adwene pa.
- Anyɛ yiye koraa no, fa wo ho hyɛ apɔw-mu-teɛteɛ a emu yɛ den mu simma 150 dapɛn biara.
- Tew anonne ne nnuan a asikre wom, nnuan a wɔayam a srade pii wom, ne nnuan a wɔde di ntɛmntɛm so sɛnea wubetumi biara.
- Sɛ wuhia afotu anaa akwankyerɛ foforo wɔ eyi ho a, ntwentwɛn wo nan ase sɛ wo ne wo duruyɛfo bɛkasa.
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