So oduruyɛfo no ka kyerɛɛ wo sɛ wowɔ asikreyare, anaa Asikreyare a Ɛto so Abien? Bere a ɔkaa saa no, ɛbɛyɛ sɛ na wosuro sɛ, "Oh, afei merentumi nnidi yiye sɛnea na meyɛ kan no. Ɛsɛ sɛ migyae nnuan a m'ani gye ho nyinaa, ɛnte saa?" Nanso nokwarem no, ɛho nhia sɛ wusuro. Yiw, ɛho behia sɛ woyɛ nsakrae nketenkete bi wɔ w’aduan mu. Nanso ɛno nkyerɛ sɛ ɛsɛ sɛ wugyae nnuan a w’ani gye ho daa. Ade a ɛho hia sen biara ne sɛ wobɛyɛ nhyehyɛe pa de adi tebea yi ho dwuma.
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Yɛbɛyɛ dɛn atumi asesa nea yedi?
Nsakrae kɛse a ɛsɛ sɛ yɛyɛ bere a wɔahu sɛ yɛanya asikreyare akyi ne sɛ yɛbɛhwɛ yɛn aduan so yiye. Ɔkwan pa a wobɛfa so ayɛ eyi ne sɛ wo ne wo duruyɛfo bɛkasa. Obetumi de wo akɔma aduan ho ɔbenfo bi ma wayɛ aduan ho nhyehyɛe a ɛbɛboa wo ma woadi asikre dodow a ɛwɔ wo mogya mu no so.
Sɛ yɛbɛka no tiawa a, ɛsɛ sɛ yedi nnuan bi kakraa bi, na yedi nnuan bi pii. Fa yɛn nipadua sɛ kar. Sɛ yɛde pɛtro a ɛnteɛ gu kar no mu a, engine no behyia ɔhaw, na sɛ yedi nnuan a ɛmfata yɛn nipadua a, nneɛma te sɛ asikre dodow a ɛwɔ mogya mu no bɛkɔ so ayɛ basaa.
Asikreyare nyɛ nkwa awiei. Wobetumi adi ho dwuma na woadi so yiye, na wubetumi abɔ bra a anigye wom.
Momma yɛnhwɛ pon a ɛwɔ ase ha no na yɛnhwɛ nea ɛsɛ sɛ yɛde ka yɛn aduan ho ne nnuan a ɛsɛ sɛ yɛto ano hye.
| Di Pii | Tew so anaa Kwati |
|---|---|
| Nnuadewa ne nnuaba a ahoɔdennuru wom: Nneɛma te sɛ spinach, kale, okra, papaya, ne bitter gourd. Sɛ ɛba nnuaba so a, papaya, guava, ne mango ye. | Nsã a asikre wom: Nsã a wɔde aduru ayɛ, nnuaba anonne a wɔakyekyere, anonne a wɔde nneɛma a wɔde yɛ dɛ ayɛ. |
| Aburow a Wɔayam: Aburow a wɔayam te sɛ aburow a ɛyɛ bruu, atoko, oats, atoko, peas, bankye a ɛyɛ ahabammono, ne chickpeas. Eyinom taa ma asikre dodow a ɛwɔ mogya mu no kɔ soro. | Desserts a esiam ne asikre pii wom:Ɛsɛ sɛ yɛtew keeki, bisket, pudding, ice cream, ne yɛn amammerɛ mu nnɔkɔnnɔkɔwade (dodol, kevum) dodow so kɛse. |
| Nufusu a srade nnim: Yogurt a srade nnim, nufusu a srade nnim. | Nnuan a Wɔayɛ: Nneɛma te sɛ soseji, nam a wɔayam, mpataa a wɔde ahyɛ toa mu (a wɔde ngo ahyɛ mu), noodles, ne nea ɛkeka ho Saa nnuan yi mu asikre a ahintaw, nkyene (sodium), ne srade a ɛnyɛ papa pii wom. |
| Atoko: Atoko, chickpeas, peas, ne bankye wɔ protein ne fiber pii. | Nnuan a wɔayam: Tew nnuan a srade wom te sɛ parathas, rolls, patties, ne kottu so sɛnea wubetumi biara. |
Sɛnea wubetumi ahu no, ɛnsɛ sɛ yegyae carbohydrates a yedi koraa. Nea ɛho hia ne sɛ wobɛpaw carbohydrates ahorow a ɛfata . Sɛ nhwɛso no, sɛ wudi awi paanoo sen sɛ wubedi paanoo fitaa, anaasɛ wubedi aburow a wɔde bran ayɛ mmom sen aburow fitaa a, eye sen saa.
Sɛnea wobɛsesa adidi ho su
Te sɛ nea wudi, sɛnea wudi, ne bere a wudi nso ho hia yiye ma asikreyare ano aduru.
Hwɛ yiye wɔ afã horow no kɛse ho.
Ɔhaw kɛse a yɛwɔ ne sɛ yebedi aburow pii a yɛde mpataa a wɔde ahyɛ mu kakra ka ho. Ɛsɛ sɛ yɛdan eyi. Ɔkwan a ɛyɛ mmerɛw ne "Plate Method" .
Fa no sɛ wode w’adwene bɛkyekyɛ wo prɛte no mu anan.
- Afã abien (prɛte no fã): Fa nhabannuru a starch kakraa bi na ɛwom (sɛ nhwɛso no, spinach, kale, okra, pumpkin, ne spinach) hyɛ mu ma.
- Ɔfã biako (prɛte no fã bi): Fa protein (e.g. mpataa, akokɔ, nkesua, atoko, chickpeas) hyɛ mu ma.
- Ɔfã foforo (a efi prɛte no so kakra): Fa nnuan a starch wom (e.g., aburow a wɔayam, ɛmo, ɛmo a ɛyɛ dɛ) hyɛ mu ma.
Sɛ wudi saa kwan yi so a, wo yafunu yɛ ma, wo nipadua no nya aduannuru a ehia, na asikre dodow a ɛwɔ wo mogya mu no nkɔ soro mpofirim.
Bere a wɔde didi nso ho hia.
Bɔ mmɔden sɛ wubedi w’aduan atitiriw abiɛsa no bere koro mu da biara. Titiriw bɔ mmɔden sɛ wubedi anwummere aduan ntɛm sɛnea wubetumi , bɛyɛ 7 anaa 8 p.m. Sɛ wudidi pii anadwo dasum na woda a, ebetumi anya asikre dodow a ɛwɔ wo mogya mu ne wo nipadua mu duru so nkɛntɛnso a ɛmfata.
Susuw nea wonom ho.
Sɛnea yesusuw nea yedi ho no, ɛsɛ sɛ yɛhwɛ yiye wɔ nea yɛnom nso ho. Ɛyɛ papa sɛ wobɛnom nsu, akutu, borɔdɔma, belimal, anaa ranawara sen sɛ wobɛnom anonne a asikre wom.
NsadenAsɛmfua bi a ɛfa nsa ho nso ho hia. Nsã betumi ama asikre dodow a ɛwɔ mogya mu no akɔ soro anaa akɔ fam mpofirim. Enti, ɛho hia paa sɛ wɔto nsa a wɔnom ano hye. Sɛ wonom nsa a, ɛnsɛ sɛ wo yafunu da mpan da. Nyansa wom sɛ wobɛnom kakraa bi pɛ bere a woadi biribi awie no. Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho na woanya nsɛm pii.
Fa nsakrae yi ka w’asetra ho nkakrankakra. Ɛyɛ den sɛ wobɛsesa biribiara anadwo biako pɛ. Nanso sɛ wobɔ mmɔden kakra a, eyi bɛyɛ w’asetra fã a ɛfata. Kae sɛ w’akwahosan wɔ wo nsam.
Nkrasɛm a Wɔde Kɔ Fie
- Nsuro sɛ wobehu sɛ wowɔ Asikreyare a Ɛto so Abien. Ɛyɛ tebea a wotumi di so yiye.
- Sɛ woresakra w’aduan a, fa nhabannuru a ahoɔdennuru wom, aburow a wɔayam, ne nnuan a protein wom di kan.
- Tew asikre, esiam, nnuan a wɔayɛ a srade pii wom, ne anonne a ɛyɛ dɛ so sɛnea wubetumi.
- Ma w’adwene nsi afã a wudi no kɛse so. Eyi betumi ayɛ mmerɛw denam "Plate Method" a wobedi akyi no so.
- Kae sɛ wubedi anwummere aduan ntɛm na woato nsa a wonom ano hye.
- Sɛ wowɔ nsɛmmisa anaa nsɛm bi a ɛhaw wo wɔ aduan ho nhyehyɛe bi ho a, wo ne wo duruyɛfo nkasa . Ɔbɛtumi de akwankyerɛ a ɛfata ama wo.
No comments yet. Be the first to share your question or experience below.