Worehyia Wo Mu duru a Ɛkɔ Anim a Wonkyerɛkyerɛ Mu? Momma Yɛnka Ho Nka | Nirogi Lanka na ɔkyerɛwee

So worehyɛ no nsow sɛ wo mu duru rekɔ soro ɛmfa ho sɛ woansakra w’aduan anaa w’apɔw-mu-teɛteɛ nhyehyɛe no? Ebetumi ayɛ abasamtu a ɛyɛ nwonwa, na ebia woresusuw nea enti a eyi rekɔ so no ho. Yɛsrɛ sɛ mma wo ho nnyɛ wo hu —akyinnye biara nni ho sɛ ɛnyɛ wo nkutoo, efisɛ nnipa pii hu eyi. Ɛnnɛ, wɔ Nirogi Lanka no, momma yɛnhwehwɛ ntease ahorow a ɛtaa ba, a wɔanhyɛ da a ɛma obi mu duru kɔ soro a wontumi nkyerɛkyerɛ mu no mu.

Dɛn ne mu duru a ɛkɔ soro a wontumi nkyerɛkyerɛ mu?

Sɛ yɛbɛka no tiawa a, mu duru a ɛkɔ soro a wontumi nkyerɛkyerɛ mu ba bere a wo nipadua mu duru kɔ soro a nsakrae biara mma wɔ calorie a wudi anaa wo apɔw-mu-teɛteɛ dodow mu no. Eyi betumi asi nkakrankakra wɔ bere tenten mu anaasɛ mpofirim koraa.

Bere a nsakrae nketenkete a ɛba nipadua mu duru mu no yɛ nea ɛfata wɔ nkwa nna nyinaa mu no, ɛtɔ mmere bi a nkɔanim mpofirim betumi ayɛ aduruyɛ mu tebea bi a ɛda adi ho sɛnkyerɛnne. Enti, sɛ woahu nsakrae kɛse bi wɔ wo mu duru mu nnansa yi a, ɛho hia yiye sɛ wo ne wo duruyɛfo susuw eyi ho.

Dɛn ne Mu duru a Ɛkɔ Anim Ntɛmntɛm?

Aduruyɛ ho abenfo kyerɛkyerɛ mu duru a ɛkɔ soro ntɛmntɛm mu sɛ nipadua mu duru a ɛkɔ soro kɛse wɔ bere tiaa bi mu. Nhwɛsoɔ:

• Nkɔanim 1–1.5 kg wɔ da koro mu.
• Nkɔanim bɛboro kilogram 2.5 wɔ dapɛn biako mu.
• Wo nipadua mu duru nyinaa mu 5% anaa nea ɛboro saa a ɛbɛkɔ soro wɔ ɔsram biako mu.

Sɛ wo mu duru kɔ soro mpofirim saa a, yɛsrɛ sɛ kɔ oduruyɛfo nkyɛn ntɛm ara, efisɛ ebetumi ayɛ aduruyɛ mu tebea a emu yɛ den a ɛsɛ sɛ wɔhwɛ so ho sɛnkyerɛnne. Sɛ wuhu sɛnkyerɛnne ahorow a emu yɛ den te sɛ ahome a ɛyɛ tiaa kɛse anaasɛ wo hohoro mpofirim a, yɛsrɛ wo, kɔ adwumayɛbea a wɔhwɛ ntɛmpɛ so (911) anaa kɔ ayaresabea a ɛbɛn wo.

Dɛn na ɛma obi mu duru kɔ soro saa?

Nneɛma pii nti na obi mu duru yɛ kɛse a wɔanhyɛ da, efi awosu mu onyin ne nkwaadɔm a ɛsakrasakra so kosi akwahosan tebea ahorow ne nnuru bi mu nsunsuanso bɔne so. Momma yɛnhwɛ nneɛma yi mmiako mmiako.

1. Mpanyinyɛ

Bere a worenyin no, wo nipadua mu nneɛma—ahoɔhare a wo nipadua no dannan aduan ma ɛbɛyɛ ahoɔden—fi ase brɛ ase. Bio nso, ebia wobɛhwere ntini ne nnompe a ɛyɛ den, na srade a wode sie no bɛkɔ soro saa ara. Esiane sɛ ntini mu ntini hwehwɛ calories pii na ama woatumi akura mu sen srade nti, sɛ woansakra calorie dodow a wudi bere a worenyin no a, ebetumi ama wo mu duru ayɛ kɛse.

2. Nsakrae a Ɛba Hormone Mu

Asetra mu mmere bi, ne endocrine tebea pɔtee bi betumi akanyan nkwaadɔm mu nsakrae a ɛma obi mu duru yɛ kɛse.

• Mmabunbere: Wɔ mmabunbere mu no, wo nipadua no sesa ntɛmntɛm. Ɛyɛ ade a ɛfata sɛ wubehu sɛ obi mu duru, ne tenten, ne ne ntini mu duru kɔ soro wɔ saa nkɔso fã yi mu.
• Brayɛbea: Ɛtaa ba sɛ wo mu duru bɛkɔ soro kakra nkaribo kakraa bi ansa na wo nna ne bere a worekɔ brayɛ mu no. Mpɛn pii no, hormone ahorow a ɛsakrasakra ne nsu a ɛtra mu bere tiaa bi na ɛde eyi ba.
• Nyinsɛn: Sɛ obi mu duru bɛkɔ soro bere a ɔyem a, ɛyɛ ade a ɛfata na ɛho hia nso. Yɛsrɛ sɛ kɔ wo duruyɛfo nkyɛn na wo ne wo mu duru a ɛkɔ soro a ɛfata a egyina wo Body Mass Index (BMI) so nsusuw ho .
• Brayɛ a Wogyae: Bere a wodan kɔ brayɛ mu no, estrogen dodow a ɛso tew no taa betumi ama wo mu duru ayɛ kɛse, na ɛno yɛ ade a wɔtaa hu wɔ asetra fã yi mu.

3. Asetra mu Nneɛma

Bere a yɛn nyinaa nim sɛ nsakrae a ɛba wɔ aduan anaa apɔw-mu-teɛteɛ mu no nya mu duru so nkɛntɛnso no, nneɛma afoforo bi wɔ hɔ a ɛfa asetra kwan ho a edi dwuma titiriw.

• Adwennwen: Sɛ wowɔ adwennwen mu a, wo nipadua no yi hormone Cortisol . Saa hormone yi betumi ama asikre dodow a ɛwɔ mogya mu no akɔ soro na ama srade akora so, titiriw wɔ yafunu no mu. Cortisol nso betumi ama awerɛkyekye nnuan a ahoɔdennuru pii wom ho akɔnnɔ ayɛ kɛse.
• Dae a Wonnya: Sɛ wo nipadua no nnya ahomegye sɛnea ɛsɛ a, ebia ɛbɛbɔ mmɔden sɛ ebetua ahoɔden a enni hɔ no ho ka denam aduan pii a ɛbɛpɛ no so. Dae a ɛnnɔɔso no sɛe Ghrelin ne Leptin —nkwammoaa a ɛma w’akɔnnɔ yɛ den no kari pɛ. Ghrelin kanyan ɔkɔm, bere a Leptin kyerɛ w’amemene sɛ woayɛ ma.
• Sigaretnom a Wogyae: Sigaretnom a wubegyae no yɛ gyinaesi a eye sen biara a wubetumi asi ama w’akwahosan no mu biako. Nanso, ebia nnipa binom behu sɛ wɔn mu duru bɛkɔ soro wɔ ɛno akyi efisɛ nicotine yɛ adwuma sɛ ade a ɛma obi nya akɔnnɔ na ɛma nipadua mu nneɛma a ɛsakra no yɛ kɛse. Sɛ wugyae a, ebia w’akɔnnɔ bɛkɔ soro fi awosu mu.
• Fad Dieting a Wɔtaa Di: Sɛ wosɔ "fad diets" a anohyeto wom hwɛ mpɛn pii a, ebetumi ama wo mu duru akɔ soro bere tenten ankasa. Saa kyinhyia ahorow yi (a wɔtaa frɛ no sakre a emu duru yɛ) betumi ayɛ nea ɛbɔ abira na ebetumi aka wo nipadua ne w’adwene mu yiyedi a ɛtra hɔ kyɛ no wɔ ɔkwan a enye so.

4. Aduruyɛ Tebea Ahorow

Ayaresa mu tebea horow bi nso betumi ama obi mu duru akɔ soro a wontumi nkyerɛkyerɛ mu.

• Nkwammoaa mu Nyarewa: Tebea horow te sɛ Thyroid Hormone Deficiency (hypothyroidism), Insulin Resistance , ne Polycystic Ovary Syndrome (PCOS) yɛ aduruyɛ mu nneɛma a ɛtaa de ba.
• Edema: Eyi kyerɛ ɔfe a nsu a ɛkyere wo nipadua no ntini mu de ba. Wɔtaa hu wɔ anan, anan, ne anan mu. Bere a nneɛma pii na ɛde ba no, ɛtɔ mmere bi a ebetumi ayɛ koma, mmerɛbo, anaa asaabo mu nsɛm ho sɛnkyerɛnne.
• Adwenemhaw: Abusuabɔ a emu yɛ den da adwenemhaw ne mu duru a ɛkɔ soro ntam. Nnipa a wɔte adwenemhaw no wɔ asiane kɛse sɛ wɔbɛyɛ kɛse mmoroso, na nea ɛne no bɔ abira. Mpɛn pii no, sɛ obi bebu saa kyinhyia yi so a, ɛhwehwɛ sɛ ɔde adwumayɛfo akwankyerɛ ma.

5. Nnuru a wɔde di dwuma

Mu duru a ɛkɔ soro nso betumi ayɛ nnuru bi a ɛde ba. Nhwɛso ahorow bi ne:

• Nnuru a wɔde kum adwenemhaw
• Nnuru a wɔde kum adwene mu yare
• Nnuru a wɔde siw awo ano
• Nnuru a wɔde sa mogya mmoroso
• Nnuru a wɔfrɛ no corticosteroids

Sɛ wuhu sɛ wo mu duru kɔ soro kɛse bere a woafi aduru foforo ase akyi a, yɛsrɛ sɛ wo ne wo duruyɛfo nsusuw eyi ho .

Sɛ Wohunu Saa Nsɛnkyerɛnneɛ Yi Ka Mu duru a Ɛkɔ Anim a, Kɔ Oduruyɛfoɔ Ntɛm ara

Sɛ wo mu duru akɔ soro a wontumi nkyerɛkyerɛ mu na wunya sɛnkyerɛnne ahorow a edidi so yi mu biara a, ɛho hia sɛ wohwehwɛ aduruyɛfo afotu ntɛm ara. Sɛ wote ahome a ɛyɛ tiaa anaasɛ wo koko yɛ wo yaw a, frɛ 911 anaa kɔ adwumayɛbea a ɛbɛn wo a wɔhwɛ ntɛmpɛ so ntɛm ara.

Ɔkwan Bɛn so na Wɔsa Na Wosiw Ano? Yɛn Ɔkwan a Yɛfa so Yɛe wɔ Nirogi Lanka

Ayaresa nhyehyɛe ahorow gyina nea ɛde wo mu duru kɔ soro no ntini so koraa. Wo duruyɛfo bɛyɛ wo nipadua mu nhwehwɛmu, abu wo BMI , na sɛ ɛho hia a, ɔhyɛ sɛ wɔnyɛ wo mogya mu nhwehwɛmu mfa nhwɛ sɛnea wo hormone dodow te.

Sɛ wohu nea ɛde ba wie a, yɛbɛyɛ ayaresa nhyehyɛe a ɛfata ama wo. Ebia nea ɛka eyi ho ne nnuruyɛ mu nsakrae, asetra mu nsakrae, anaa adwene a wɔde si nneɛma so.

Mpɛn pii no, mu duru a ɛkɔ soro no yɛ nea wuntumi nni so tẽẽ, nanso sɛ wote nka sɛ asetra mu nneɛma di dwuma bi a, anammɔn ahorow bi a wubetumi asɔ ahwɛ ni:

• Tew asikre a wudi so .
• To nnuan a wɔayɛ no foforo a wubedi ano hye .
• Hwɛ hu sɛ wubedi nnuan a ahoɔden wom, a wɔahyɛ da akyɛ.
• Paw apɔw -mu-teɛteɛ bi a w’ani gye ho na fa bɔ anyɛ yiye koraa no simma 30 da biara da.
• Fa w’adwene mu yiyedi di kan denam nneyɛe te sɛ adwennwen anaa yoga so.

Mu duru a ɛkɔ soro, mu duru a ɛkɔ soro a wontumi nkyerɛkyerɛ mu, hormone, thyroid, PCOS, adwennwen, mu duru a wɔhwɛ so