So wo nso wokɔ ahwehwɛ anim na wohwɛ wo yafunu na wususuw sɛ, "Oh, ɛsɛ sɛ mehwere saa yafunu mu srade no bi"? Nnipa pii haw wɔn ho wɔ srade a ɛwɔ wɔn yafunu mu no ho. Nanso so wunim sɛ, te sɛ yafunu mu srade a yehu wɔ akyi no, srade bi wɔ yɛn nipadua mu a yentumi nhu, nanso ɛyɛ hu kɛse ? Ɛnnɛ yɛrebɛka saa srade "wia" yi a ɛsɛ sɛ obiara hu, a ahintaw nipadua no mu yi ho asɛm. Wɔ nnuruyɛ mu no, yɛfrɛ eyi Visceral Fat .
Sɛ yɛbɛka no tiawa a, dɛn ne Visceral Fat?
Srade a ɛwɔ wo yafunu mu no nyɛ srade a ɛfata a ɛwɔ wo yafunu honam ani hwɛbea ase no ara kwa. Ɛyɛ srade a ɛkɔ akyiri kɛse, atwa akwaa a ɛho hia sen biara a ɛwɔ wo yafunu mu ho ahyia. Fa no sɛ atade a atwa akwaa a ɛho hia te sɛ wo koma, wo mmerɛbo, asaabo, wo dwensɔtwaa, ne wo dwensɔtwaa ho ahyia.
Ɛyɛ papa sɛ wubenya srade kakra efisɛ ɛma ahobammɔ ne cushioning bi ma saa akwaa ahorow yi. Nanso ɔhaw no fi ase bere a srade a ɛwɔ so yi dɔɔso dodo no.
Wɔsan frɛ eyi sɛ "srade a ɛyɛ adwuma." Nea enti a ɛte saa ne sɛ saa srade nkwammoaa yi ntra baabi biako kɛkɛ. Wɔyɛ nnuru ne hormone ahorow a epira yɛn nipadua na ɛde ka mogya no ho. Saa nneɛma yi ma asiane a ɛwɔ hɔ sɛ obi benya komayare, mogya mmoroso, asikreyare, ne kokoram ahorow bi mpo.
Sɛ yɛbɛka no tiawa a, srade a ɛwɔ wo nipadua mu a ahintaw wo nipadua mu no yɛ nea asiane wom sen srade a ɛwɔ wo honam ani a wubetumi ate nka wɔ wo yafunu honam ani hwɛbea ase no.
Dɛn nti na srade a ɛte sɛɛ boaboa ano wɔ yɛn nipadua mu?
Nneɛma pii nti na ɛte saa. Momma yɛnhwɛ emu atitiriw no.
- Aduan a enye: Sɛ yedi nnuan a asikre, esiam, ne srade pii wom daa a, yɛn nipadua no sie saa ahoɔden a ɛboro so no sɛ srade a ɛwɔ nipadua no mu. Nnuan a wɔtɔ wɔ sotɔɔ mu, anonne a ɛyɛ dɛ, bisket, ne keeki ne nneɛma atitiriw a ɛde eyi ba.
- Apɔw-mu-teɛteɛ a wɔnyɛ: Nnipa a wɔyɛ adwuma wɔ baabi biako da mũ nyinaa na wɔtra ase tra ase no taa boaboa srade yi ano. Sɛ wɔanhyew ahoɔden a yenya fi aduan mu no a, wɔkora so sɛ srade.
- Adwennwen: Ɛwom sɛ nnipa pii nnim eyi de, nanso ɛyɛ ade titiriw a ɛma srade a ɛwɔ nipadua no mu no kɔ soro. Sɛ yɛhaw a, yɛn nipadua no yɛ hormone bi a wɔfrɛ no `(cortisol)` . Saa hormone yi kanyan srade a ɛkɔ yafunu no mu. Wote nka nso sɛ wubedi biribi wɔ nna a adwennwen wom kɛse mu, ɛnte saa? Saa hormone yi nso ka saa.
- Awosu: Nnipa binom awosu mu tumi boaboa yafunu mu srade ano. Nanso ɛno nkyerɛ sɛ yɛrentumi nni so. Wobetumi de asetra kwan pa adi so kɛse.
- Dae a wonnya:Sɛ yɛantumi nna sɛnea ɛsɛ a, yɛn nipadua mu nkwaadɔm a ɛma nipadua no yɛ adwuma no sɛe. Eyi betumi ama aduan ho akɔnnɔ ayɛ kɛse na ama srade a ɛwɔ nipadua no mu no aboaboa ano.
Nyarewa bɛn na ɛba bere a srade a ɛwɔ nipadua no mu no kɔ soro no?
Srade a ɛkɔ soro yi te sɛ ɔtopae a yɛde ahyɛ yɛn nipadua mu, efisɛ ebue kwan ma nyarewa a emu yɛ den pii.
- Asikreyare a ɛto so abien: Esiane nnuru a srade a ɛwɔ nipadua no mu na ɛyɛ nti, nipadua no mu insulin hormone no ntumi nyɛ adwuma yiye (Insulin Resistance). Eyi yɛ asikreyare a edi kan.
- Komayare ne akisikuru: Saa srade yi ma srade a ɛboaboa ano wɔ mogya ntini mu no yɛ kɛse (atherosclerosis). Ɛma mogya mmoroso nso kɔ soro. Eyi ma asiane a ɛwɔ hɔ sɛ obi benya komayare ne akisikuru no yɛ kɛse.
- Srade a Ɛdɔɔso: Saa srade yi nso boa ma srade bɔne dodow kɔ soro.
- Mmerɛbo mu Yare a Srade Wɔ: Srade boaboa ano wɔ mmerɛbo no ho, na ebetumi asɛe mmerɛbo no dwumadi.
- Kokoram ahorow bi: Nhwehwɛmu ada no adi sɛ ɛma asiane a ɛwɔ hɔ sɛ obi benya kokoram ahorow bi te sɛ kokoram ne nufu mu kokoram nso yɛ kɛse.
Bio nso, tebea horow a ɛfa hormone ho te sɛ Cushing yare ne hypothyroidism nso betumi ama nsakrae aba srade a ɛwɔ nipadua no mu no mu. Saa tebea horow yi ho yɛ na, nanso ebetumi ayɛ aniberesɛm.
Mɛyɛ dɛn ahu sɛ mewɔ Visceral Fat pii dodo?
Wobetumi asusuw eyi te sɛ MRI scan pɛpɛɛpɛ. Nanso ɛno nyɛ nea mfaso wɔ so. Enti akwan a ɛnyɛ den kakraa bi wɔ hɔ a yebetumi afa so anya eyi ho adwene a ɛyɛ den wɔ fie. Sɛ w’adwene mu yɛ wo naa wɔ eyi ho a, ɛbɛyɛ papa sɛ wobɛsɔ akwan yi ahwɛ na wo ne wo duruyɛfo akasa.
| Ɔkwan a wɔfa so susuw nneɛma | Ɔkwan bɛn so na wɔyɛ? | Asiane dodow no kyerɛ |
|---|---|---|
| Asen mu Nsusuwii | Fa teyp susudua na susuw twa w’asen fã ketewaa no ho hyia, wɔ w’asen atifi pɛɛ, w’asen dompe atifi pɛɛ. Nkura wo home mu, gye w’ahome kɛkɛ. | Wɔ mmea fam no: nsateakwaa 35 anaa nea ɛboro saa. Wɔ mmarima fam no: nsateakwaa 40 anaa nea ɛboro saa. |
| Asen ne Asen Nkyɛmu | Susuw w’asen ntwemu. Afei susuw twa w’asen no fã a ɛtrɛw sen biara no ho hyia. Afei fa w’asen susuw kyɛ w’asen susuw mu. (Asen ÷ Asen) . | Wɔ mmea fam no: sɛ ɛboro 0.85 a. Wɔ mmarima fam no: sɛ ɛboro 0.90 a. |
| Nipadua Mu Nsõ Ho Nsɛnkyerɛnne (BMI) . | Eyi yɛ nea wɔde susuw sɛ ebia wowɔ mu duru a ɛfata ma wo tenten anaa. Ɛnyɛ den sɛ wubetumi de intanɛt so BMI akontaabu afiri ahwɛ eyi. | Sɛ wo BMI yɛ 30 anaa nea ɛboro saa a, ebia srade a ɛwɔ wo nipadua mu no bɛyɛ kɛse. |
Ebetumi ayɛ den sɛ w’ankasa wobɛfa saa susuw ahorow yi na woate nea ɛkyerɛ ankasa ase, enti sɛ wowɔ eyi ho dadwen bi a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa.
Okay, enti wobɛyɛ dɛn ahwere srade a ɛyɛ hu yi?
Asɛmpa a eye sen biara ni! Visceral fat yɛ srade bi a ebetumi ayera ntɛmntɛm sen srade a ɛwɔ honam ani no. Nea ehia ara ne w’ahosohyira ne w’asetra kwan a ɛfata. Aduru titiriw biara nni hɔ a wɔde bɛyɛ eyi. Nea ɛsɛ sɛ woyɛ ara ne sɛ wobɛyɛ nneɛma kakraa bi a ɛnyɛ den.
| Nea ɛsɛ sɛ wɔyɛ | Sɛ yɛbɛka no tiawa a... |
|---|---|
| Apɔw-mu-teɛteɛ (Twe nnam) . | Yɛ apɔw-mu-teɛteɛ bi a ɛma wo ho fifiri, anyɛ yiye koraa no nnafua 5 dapɛn biara, anyɛ yiye koraa no simma 30 da biara. Nantew a ɛyɛ ntɛmntɛm, mmirikatu, sakre a wɔde tu mmirika, ne asuguare nyinaa yɛ nea eye sen biara. Ntetee a wɔde tete obi mu duru nso yɛ ɔkwan pa a wɔfa so hyew srade. Wubetumi nso anya nea efi mu ba ntɛmntɛm denam akwan te sɛ ``high-intensity interval training (HIIT)`` so. |
| Hwɛ Nea Wodi no So | Fa nhabannuru ne nnuaba hyɛ wo prɛte no fã ma. Tew ngo, asikre, esiam, ne nnuan a wɔayɛ no foforo so sɛnea wubetumi. Di nnuan a ahoɔdennuru wom pii (aburow a ɛyɛ bruu, oats, atoko). Hwɛ adidi pa te sɛ Mediterranea aduan nso mu. |
| Nya Dae a Ɛdɔɔso | Bɔ mmɔden sɛ anyɛ yiye koraa no wubenya nnɔnhwerew 7-8 nna pa a wontwa mu da biara. Eyi bɛboa ma wɔadi adwennwen hormone ahorow so na srade a ɛboaboa ano no so atew. |
| Tew Adwennwen so | Ma w’adwene dwo denam nneɛma te sɛ adwennwen, yoga, nnwom a wubetie, anaa anigyede bi a w’ani gye ho a wode wo ho bɛhyɛ mu no so. Eyi betumi aboa ma wɔadi cortisol dodow so. |
| To Nsã ano hye | Calories hunu a enni aduannuru biara wɔ nsa mu. Wobetumi de eyinom asie tẽẽ sɛ yafunu mu srade. Nsã nso pira mmerɛbo no. |
Sɛ woyɛ saa nneɛma yi asram abien kosi abiɛsa pɛpɛɛpɛ a, wubehu nsonsonoe bi wɔ wo nipadua mu. Ɛnyɛ sɛ wo yafunu kɛse so bɛtew nko, na mmom wobɛte nka sɛ wowɔ apɔwmuden kɛse na wo ho yɛ hare nso.
Nkrasɛm a Wɔde Kɔ Fie
- Srade a ɛwɔ wo yafunu mu yɛ srade a ɛyɛ hu a ɛboaboa ano wɔ wo yafunu mu, twa akwaa a ɛho hia te sɛ wo koma ne wo mmerɛbo ho hyia.
- Eyi ne ade titiriw a ɛde nyarewa pii te sɛ asikreyare, komayare, ne srade a ɛdɔɔso ba.
- Wubetumi anya eyi ho adwene a ɛyɛ den denam w’asen a wobɛsusuw so. Sɛ w’asen boro nsateakwaa 35 ma ɔbea ne nsateakwaa 40 ma ɔbarima a, ɛnde na wowɔ asiane mu.
- Nea eye sen biara ne sɛ, srade yi a wobɛhwere no yɛ mmerɛw sen sɛnea wususuw. Nea ehia ara ne aduan a ɛfata ne apɔw-mu-teɛteɛ a ɛdɔɔso .
- Sɛ wowɔ nsɛmmisa anaa adwenem naayɛ bi wɔ eyi ho a, mma wo nkutoo nsi gyinae, na mmom wo ne w’abusua oduruyɛfo (oduruyɛfo) nkasa. Ɔbɛma wo afotu a ɛfata paa.
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