So wunim srade a ɛyɛ hu a ɛwɔ yafunu no mu yi? (Srade a ɛwɔ nipadua no mu) .

Yɛn nyinaa haw yɛn ho wɔ yafunu mu srade ho. Titiriw srade a ɛwɔ yɛn yafunu so a yebetumi de yɛn nsa aka na yɛate nka no. Nanso so wunim sɛ nokwarem no, srade bi a ɛyɛ hu kɛse wɔ yɛn yafunu mu a yentumi mfa yɛn ani nhu? Eyi ne srade a ɛwɔ yɛn mu a yɛrebɛka ho asɛm nnɛ, anaasɛ `(Visceral Fat)`. Ɛte sɛ ɔtamfo a wayɛ komm. Enti, momma yɛnte eyi ase pɛpɛɛpɛ.

Dɛn ne Visceral Fat?

Sɛ yɛbɛka no tiawa a, srade a ɛwɔ yɛn yafunu mu ne srade a ɛboaboa ano wɔ yɛn yafunu mu, twa yɛn mu akwaa ahorow ho hyia. Saa srade yi boaboa ano twa akwaa a ɛho hia te sɛ yɛn mmerɛbo, yɛn dwensɔtwaa, ne yafunu ho hyia.

Eyi nyɛ srade a wɔde ahyɛ mu kɛkɛ. Ɛno nti na ɛtɔ da bi a wɔfrɛ no "active fat" efisɛ ɛma hormone ne nnuru afoforo a ebetumi aka sɛnea yɛn nipadua yɛ adwuma.

Afei ebia woresusuw nsonsonoe a ɛda srade yi ne yafunu mu srade a yɛde yɛn nsa ka no ntam no ho. Momma yɛnte saa asɛm no ase yiye.

Dɛn nti na srade a ɛwɔ nipadua no mu pii a wubenya no yɛ asiane?

Srade pii a wubenya wɔ ɔkwan biara so no nyɛ papa mma w’akwahosan. Nanso, sɛ obi nya srade a ɛwɔ nipadua no mu pii sen srade a ɛwɔ honam ani a, ebetumi de nyarewa a emu yɛ den pii aba.

Nhwehwɛmufo gye di sɛ saa srade nkwammoaa a ɛwɔ nipadua no mu yi ma protein pii a ɛma yɛn nipadua mu ntini ne yɛn akwaa ahorow mu yɛ hyew . Wobetumi ama mogya ntini nso ayɛ teateaa, na ɛno nti na tebea horow te sɛ mogya mmoroso ba no.

Asiane atitiriw a ebetumi aba no bi ni:

• Koma Yare: Nhwehwɛmu ahorow ada no adi sɛ nnipa a wɔn nipadua mu srade dɔɔso no wɔ asiane a ɛne sɛ wobenya komayare bɛyɛ mmɔho abien.
• Asikreyare a Ɛto so Abien: Saa srade yi betumi ama insulin a ɛko tia nipadua no, na ɛne asikreyare wɔ abusuabɔ tẽẽ.
• Mogya mmoroso: Mogya mmoroso betumi akɔ soro esiane nkɛntɛnso a enya wɔ mogya ntini so nti.
• Srade a Ɛkɔ Anim: Saa srade yi ma srade bɔne anaa LDL srade a ɛwɔ mogya no mu no kɔ soro.
• Akisikuru: Nnipa a wɔn nipadua mu srade dɔɔso no wɔ asiane kɛse mu sɛ wobenya akisikuru. Ebetumi aka asiane a ɛwɔ hɔ sɛ obi benya akisikuru wɔ ne mmofraase nso.
• Kokoram Bi: Wɔahu sɛ saa srade yi ne kokoram ahorow pii te sɛ kokoram a ɛwɔ akyi berɛmo mu no wɔ abusuabɔ.
• Alzheimer Yare: Nhwehwɛmu kyerɛ sɛ nnipa a wɔwɔ yafunu mu srade pii, titiriw srade a ɛwɔ wɔn awotwaa mu no, betumi anya adwenemhaw ne Alzheimer yare bɛyɛ mmɔho abiɛsa. (Twɛn, mede Bengali asɛmfua bi na edii dwuma.
• Nteɛso: Nhwehwɛmu kyerɛ sɛ nnipa a wɔwɔ yafunu mu srade a ɛboro so, titiriw srade a ɛwɔ wɔn awotwaa mu no, asiane a ɛwɔ hɔ sɛ wobenya adwenemhaw ne Alzheimer yare no yɛ kɛse mprɛnsa.

Wobɛyɛ dɛn ahu srade yi dodow a wowɔ?

Ɔkwan biako pɛ a wobɛfa so ahu srade dodow a ɛwɔ wo nipadua mu no ankasa ne nhwehwɛmu a ne bo yɛ den te sɛ ``CT scan`` anaa ``MRI.`` Nanso oduruyɛfo bi renhyɛ sɛ wɔnyɛ nhwehwɛmu te sɛ eyi de susuw srade kɛkɛ.

Nanso mma ɛnhaw wo. Akwan kakraa bi wɔ hɔ a ɛnyɛ den a wubetumi afa so anya eyi ho adwene a ɛyɛ den wɔ fie.

Akwan a ɛnyɛ den bi ni:

1. Sua w’asen ntwemu: Fa teyp susudua na susuw twa w’asen ho hyia, fa wo yafunu ho, na ma wo yafunu no nyɛ mmerɛw.

• Mmea: Sɛ woyɛ nsateakwaa 35 anaa nea ɛboro saa a, ebia wowɔ srade a ɛboro so wɔ wo nipadua no mu.
• Mmarima: nsateakwaa 40 anaa nea ɛboro saa, betumi akɔ asiane mu.
• Wɔn a wofi Asiafo fam no: Ɛsono gyinapɛn ahorow yi. Wobu mmea sɛ wɔyɛ nsateakwaa 31.5 na wobu mmarima sɛ wɔyɛ nsateakwaa 35.5.

2. Body Mass Index (BMI): Eyi yɛ aduru a wɔde hwɛ sɛ ebia wowɔ mu duru a ɛfata ma wo tenten anaa. Wobu BMI 30 anaa nea ɛboro saa sɛ ɔyɛ kɛse mmoroso na ebetumi akyerɛ sɛ srade a ɛwɔ nipadua no mu no akɔ soro. (Wɔ Asiafo fam no, BMI a ɛyɛ 23 anaa nea ɛboro saa nso yɛ nea asiane wom.) Nanso kae sɛ BMI nkyerɛ nsonsonoe a ɛda ntini ne srade ntam.

3. Nipadua Nsɛso: Hwɛ ahwehwɛ mu. Ɛhe na wode nipadua mu srade pii sie? Sɛ wo honam ani yɛ srade na wo nan yɛ teateaa (a ɛte sɛ apɔw-mu-teɛteɛ) a, ɛkyerɛ sɛ ebia wowɔ srade a ɛboro so wɔ wo nipadua no mu. Saa nsusuwii yi abu so wɔ mmarima mu. Wɔ mmea mu no, ebia wubehu srade pii wɔ asen ne asen mu (pea shape).

Ɔkwan bɛn so na wɔbɛtew srade a ɛyɛ hu yi so?

Asɛmpa no ne sɛ nkonyaayi kwan biara nni hɔ a wɔde bɛtew srade a ɛwɔ nipadua no mu yi so. Wobetumi atew so denam suban a ɛnyɛ den koro no ara a yedi akyi na ama yɛanya apɔwmuden na yɛatew yɛn mu duru so no so. Nokwarem no, sɛ yefi ase teɛteɛ yɛn apɔw mu a, saa srade a ɛwɔ nipadua no mu yi ne ade a edi kan a efi ase hyew. Ɛhyew ntɛmntɛm sen srade a ɛwɔ honam ani.

Nneɛma bi a wubetumi ayɛ ni:

• Kɔ so Tu: Yɛ biribi a ɛyɛ ntɛmntɛm te sɛ nantew, sakre, anaa antweri a wode bedi dwuma anyɛ yiye koraa no simma 30 da biara. Afei nso, yɛ apɔw-mu-teɛteɛ a ɛhyɛ ntini den te sɛ mu duru a wɔma so, piapia, ne tra ase.
• Di Nyansahyɛ: Di nnuan a calcium ne vitamin D pii wom (spinach, kale, nufusu, yogurt, cheese, mpataa nketewa) pii. Tew anonne a asikre wom, nnɔkɔnnɔkɔwade, ne nnuan a wɔayɛ ho adwuma a `(Trans srade)` wom so sɛnea wubetumi. Kwati nnuan a nneɛma te sɛ "ngo a hydrogen wom fã bi" anaa "atoko srade a fructose pii wom" wom.
• Mmuadadi a Wɔyɛ no Bere ne Bere Mu: Nhwehwɛmu ahorow bi kyerɛ sɛ sɛ wodidi wɔ da no mu nnɔnhwerew pɔtee bi nkutoo mu (sɛ nhwɛso no, anɔpa 9 kosi awia 5) a, ebetumi aboa ma srade a ɛwɔ nipadua no mu yi so atew. Wubetumi ne wo duruyɛfo akasa afa eyi ho na woanya afotu.
• Dae Yiye: Dae a ɛnnɔɔso, nna pa nso yɛ ade a ɛma srade a ɛwɔ nipadua no mu no kɔ soro.
• Tackle Stress: Sɛ adwennwen kɔ soro a, yɛn nipadua no yɛ hormone bi a wɔfrɛ no ``Cortisol.'' Eyi nso betumi ama srade a wɔkora so no ayɛ kɛse. Tew adwennwen so denam nneɛma te sɛ yoga, adwennwen, ne abɔnten a wobɛkɔ akɔbɔ wo ho akɔneaba a wobɛyɛ so.
• Kwati Nsã: Nsã a wɔnom boro so nso yɛ ade titiriw a ɛma srade a ɛwɔ nipadua no mu no kɔ soro.

Bere bɛn na ɛsɛ sɛ me ne oduruyɛfo kasa fa eyi ho?

Sɛ w’asen kɛse ho asɛm haw wo, anaasɛ wote nka sɛ saa srade a ɛwɔ wo nipadua no mu yi yɛ asiane ma w’akwahosan a, ntwentwɛn wo nan ase sɛ wobɛkɔ wo duruyɛfo nkyɛn.

Afei obetumi ahwɛ nneɛma te sɛ wo mogya mmoroso, asikre, ne srade dodow a ɛwɔ wo mogya mu na wama wo afotu pɔtee wɔ aduan ne asetra mu nsakrae a ɛfata wo ho.