Momma yensua nea carbohydrates yɛ ne sɛnea ɛho hia ma wo nipadua no ankasa.

So woasusuw sɛnea aduan a yedi no ma yɛn nipadua nya ahoɔden ho pɛn? Anaasɛ woasusuw nea carbohydrates yɛ ne nea enti a ɛho hia yɛn ho pɛn? Ɛnnɛ, yɛbɛka saa aduannuru a ɛho hia yi a wɔfrɛ no carbohydrates yi ho asɛm wɔ ɔkwan a ɛyɛ mmerɛw yiye so a ɛnyɛ den sɛ wobɛte ase.

Dɛn ne carbohydrates?

Sɛ yɛbɛka no tiawa a, carbohydrates ne aduannuru titiriw a ɛwɔ nneɛma a yedi na yɛnom no bi mu. Sɛ yɛbɛka no katee a, wɔhyɛ aduannuru akɛse mu . Asikre, starch (te sɛ aburow), ne fiber yɛ carbohydrates ahorow.

Yɛn nipadua hia aduannuru akɛse abien foforo: srade ne protein. Sɛ yɛn nipadua bɛkɔ so atra apɔwmuden a, ɛsɛ sɛ yenya aduannuru abiɛsa no nyinaa kari pɛ .

Dɛn nti na yɛn nipadua hia carbohydrates?

Ade a ɛho hia ni: Carbohydrates ne pɛtro titiriw a ɛma yɛn nipadua nya ahoɔden. Sɛnea yɛde pɛtro anaa diesel gu kar mu no, saa carbohydrates yi titiriw na ɛma yɛn nipadua no yɛ adwuma, susuw nneɛma ho, didi, tu mmirika, huruw, na ɛyɛ saa nneɛma yi nyinaa.

Momma yɛnhwɛ sɛnea eyi ba, ɛnte saa?

1. Sɛ yedi aduan bi a carbohydrates wom a, yɛn aduan mu ntini no bubu nkakrankakra.

2. Afei saa carbohydrates a abubu yi, a seesei yɛfrɛ no glucose anaa mogya mu asikre , no kɔ yɛn mogya mu.

3. Afei yɛn nipadua no yɛ hormone bi a wɔfrɛ no insulin . Saa insulin yi boa ma glucose a aboaboa ano wɔ mogya no mu no kɔ yɛn nipadua mu nkwammoaa mu na ɛma ahoɔden.

4. Fa no sɛ, sɛ yɛn nipadua nya glucose pii sen nea yehia a, ɛde sie yɛn ntini ne yɛn mmerɛbo mu ma yɛde bedi dwuma akyiri yi.

5. Sɛ wɔboro anohyeto a wɔde sie no so a, ɛnde nipadua no sie glucose a ɛboro so yi sɛ srade .

Carbohydrates dodow a yedi no ka asikre dodow a ɛwɔ yɛn mogya mu no tẽẽ. Sɛ yedi carbohydrates pii a, asikre dodow a ɛwɔ yɛn mogya mu betumi akɔ soro. Wɔfrɛ eyi `(hyperglycemia).` Sɛ saa tebea yi kɔ so a, wowɔ asiane kɛse mu sɛ wubenya `(Diabetes Mellitus).` Afei nso, sɛ nnipa binom nni carbohydrates a ɛdɔɔso a, wɔn mogya mu asikre dodow betumi akɔ fam. Wɔfrɛ eyi `(hypoglycemia)`.

Nsonsonoe bɛn na ɛwɔ carbohydrates a ɛnyɛ den ne carbohydrates a ɛyɛ den ntam?

Okay, afei ma yɛnhwɛ carbohydrates ahorow atitiriw abien no. Wɔyɛ carbohydrates a ɛnyɛ den ne carbohydrates a ɛyɛ den.

Nsonsonoe a ɛda abien no ntam no gyina nnuru a ɛwɔ aduan bi mu ne sɛnea yɛn nipadua no yam ntɛmntɛm so .

• Carbohydrates a Ɛyɛ Den: Eyinom gye bere tenten kakra ansa na yɛn nipadua no atumi ayam. Enti, sɛ yedi eyinom a, asikre dodow a ɛwɔ mogya mu no nkɔ soro ntɛm ara. Wɔn na ɛma nipadua no nya ahoɔden. Afei nso, saa carbohydrates a ɛyɛ den yi wɔ vitamin, mineral ne fiber pii a yɛn nipadua hia. Eyinom te sɛ yɛn nnamfo paa, na mfaso wɔ so kɛse ma nipadua no. Sɛ nhwɛso no, bran aburow, oats, kurakkan, nhabannuru, nnuaba (ebinom).

• Carbohydrates a Ɛnyɛ Den: Ɔkwan foforo so no, carbohydrates a ɛnyɛ den yɛ asikre bi a wɔyam ntɛmntɛm . Enti, sɛ wudi eyinom a, asikre dodow a ɛwɔ wo mogya mu no kɔ soro ntɛm ara. Susuw nea ɛkorɔn a ɛba bere a woanom anonne a ɛyɛ dɛ akyi no ho hwɛ. Nanso saa sorokɔ no kɔ fam ntɛmntɛm. Sɛ wudi carbohydrates a ɛnyɛ den pii dodo a, ɛda adi sɛ wo mu duru bɛkɔ soro, woanya asikreyare, komayare, na wo srade a ɛwɔ wo mu no akɔ soro. Sɛ nhwɛso no, nneɛma te sɛ asikre, nnɔkɔnnɔkɔwade, abodoo fitaa, ne keeki. Ɛsɛ sɛ wohwɛ yiye kakra wɔ eyinom ho.

Susuw ho hwɛ, nkate a wunya bere a wudi paanoo fitaa a wɔayam no, ne atenka a wunya bere a wudi aburow a wɔde bran ayɛ no. Abodoo fitaa betumi ama ɔkɔm de wo ntɛmntɛm, nanso aburow a wɔde bran ayɛ no ma wodi bere tenten, ɛnte saa? Ɛno ne nsonsonoe no.

Enti so carbohydrates a ɛnyɛ den nye ankasa?

Ɛyɛ den kakra sɛ wobɛkyerɛw nneɛma te sɛ, "Oh, eyinom ye, eyinom nye. " Carbohydrates a ɛnyɛ den no nyɛ "bɔne" ankasa. Nanso, wɔmfa aduannuru a carbohydrates a ɛyɛ den de ma yɛn nipadua no ara.

Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wode carbohydrates a ɛyɛ den a aduannuru pii wom bɛka w’aduan ho sɛnea wubetumi na woahwɛ carbohydrates a ɛnyɛ den a wubedi so na woayɛ no sɛnea ɛsɛ. Nyansa wom sɛ wobɛkɔ wo duruyɛfo nkyɛn akɔhwehwɛ aduannuru ho afotu a eye ma wo.

Carbohydrates ahorow bɛn na ɛwɔ hɔ?

Carbohydrates ahorow atitiriw abiɛsa na ɛwɔ aduan ne anonne mu:

1. Fiber a ɛyɛ nhama

2. Starches a wɔde yɛ nneɛma

3. Asikre ahorow

Fiber ne Starches yɛ Carbohydrates a Ɛyɛ Den . Asikre yɛ Carbohydrates a Ɛnyɛ Den.Ɔkwan bi a wɔfa so yɛ. Sɛ wohwɛ aduannuru ho nkyerɛwde a ɛwɔ aduan a wɔde ahyɛ mu a wotɔ fi sotɔɔ mu so a, wubehu sɛ wɔakyerɛw so sɛ "Total Carbohydrates." Ɛno kyerɛ sɛ wɔaka nneɛma abiɛsa no nyinaa abom.

Momma yensua fiber ho ade kakra.

• Fiber yɛ biribi a ɛwɔ nnuan a efi afifide mu, te sɛ nnuaba, nhabannuru, ne aburow a wɔayam mu. Nnuan a wɔde mmoa ayɛ, te sɛ nufusu ne nam ne mpataa, nni nhama biara koraa.
• Fiber nso yɛ carbohydrate a ɛyɛ den na ɛma apɔwmuden. Nhama ahorow atitiriw abien na ɛwɔ hɔ: nhama a ɛtumi nwura mu ( a ɛpue wɔ nsuo mu) ne nhama a ɛntumi nwura mu (a ɛnkɔ nsuo mu). Sɛ nhwɛso no, nhama a entumi nkɔ atoko mu.
• Ɛwom sɛ yɛn nipadua ntumi nwe nhama yiye de, nanso saa nhama a ɛtumi nwura na entumi nwura yi boa ma yɛyam bere a ɛfa yɛn dwensɔtwaa mu no, na esiw akisikuru ano. Ɛnyɛ ɛno nko, na mmom fiber boa nso ma yɛhwɛ asikre dodow a ɛwɔ mogya mu so, ɛtew srade a ɛwɔ nipadua no mu so, na ɛma yɛte nka sɛ yɛayɛ ma bere tenten .
• Aduandi ho abenfo kamfo kyerɛ sɛ anyɛ yiye koraa no, mpanyimfo di fiber gram 25 kosi 30 da biara, nanso nnipa dodow no ara di saa dodow no fã pɛ.
• Nnuan bi a ahoɔdennuru pii wom:
• Nnuadewa te sɛ bankye, chickpeas, lentils, green peas, ne peanuts.
• Nnuaba, titiriw nea wobetumi de ne ho adi (apɔw-mu-teɛteɛ, pears) ne nnuaba a wɔde abo ayɛ (berries).
• Nnuadewa (almond, walnuts), akutu aba, owia-nsoromma aba.
• Nneɛma a wɔde aburow ayɛ (aburow a ɛyɛ bruu, oats, buckwheat, awi paanoo ne pasta).
• Nnuadewa (atoko, broccoli, cauliflower, akutu).

Dɛn ne starch ahorow?

• Starch nso yɛ carbohydrates a ɛyɛ den bi. Wɔma yɛn nipadua nya vitamin ne minerals (micronutrients).
• Carbohydrates a ɛyɛ den gye bere tenten ansa na ayam, enti ɛboa ma asikre dodow a ɛwɔ mogya mu no kɔ so yɛ den na ɛma wote nka sɛ wo ho ayɛ wo hyew bere tenten . Nnuan a starch wom dodow no ara hyɛ saa kuw yi mu.
• Nnuan a starch wom:
• Atoko te sɛ bankye, peas, lentils, ne cowpeas.
• Nnuaba (apɔw-mu-teɛteɛ, nnuaba, nsuonwini).
• Nneɛma a wɔde aburow ayɛ (aburow a ɛyɛ bruu, oats, awi paanoo ne pasta).
• Nnuadewa (atoko, peas, ɛmo).

Momma yɛnhwɛ asikre nso.

• Asikre yɛ carbohydrates a ɛnyɛ den bi. Yɛn nipadua no yam saa carbohydrates a ɛnyɛ den yi ntɛmntɛm.Enti, asikre dodow a ɛwɔ mogya mu no kɔ soro mpofirim, na afei ɛkɔ fam ntɛmntɛm. Sɛ wudi aduan a ɛyɛ dɛ wie a, mpofirim ara wote ahoɔden pii nka, ɛnte saa? Nanso bere bi akyi no, ebia wobɛte nka sɛ woabrɛ na woada. Nea enti a ɛte saa ni.
• Asikre ahorow atitiriw abien na ɛwɔ hɔ:
• Asikre a ɛwɔ abɔde mu: Asikre a ɛwɔ nufusu ne nnuaba a wɔayɛ no foforo mu no hyɛ saa kuw yi mu.
• Asikre a wɔde aka ho: Eyi ne asikre a wɔde ka nneɛma te sɛ nnɔkɔnnɔkɔwade, bisket, keeki, nnuaba a wɔde ahyɛ toa mu, nnuaba mu anonne (ebinom), ne soda ho.
• Wobetumi de din ahorow pii afrɛ asikre wɔ nnuan ho nkrataa so. Ebia wubehu din ahorow te sɛ eyinom:
• `Agave nsuo a ɛyɛ dɛ`
• `Cane syrup` anaa `Atoko syrup`
• `Dextrose`, `Fructose`, `Sukrose`
• Ɛwoɔ
• Molasses a ɛwɔ nipadua no mu
• Asikyire
• Asikre a wɔbɛtew so no ho hia na ama asikre dodow a ɛwɔ mogya mu no akɔ so ayɛ yiye. Afei nso, nnuan a asikre pii wom no wɔ calories pii. Eyi betumi ama obi mu duru ayɛ kɛse. Tow nnuan a wɔayɛ no yiye (abodoo fitaa, esiam fitaa a wɔde yɛ), aduan a wɔde yɛ aduan a ɛyɛ dɛ, ahwiesa, ne anonne a ɛyɛ dɛ ano hye sɛnea wubetumi biara.
• Amerika Koma Fekuw (AHA) kamfo kyerɛ sɛ:
• Wɔ mmea dodow no ara fam no, ɛnsɛ sɛ wɔnom asikre a wɔde aka ho bɛboro gram 25 (teaspoon 6 anaa calories 100) da biara .
• Wɔ mmarima dodow no ara fam no, ɛnsɛ sɛ wɔnom asikre a wɔde aka ho bɛboro gram 36 (teaspoon 9 anaa calories 150) da biara .

Carbohydrates dodow ahe na wuhia da biara?

Nokwarem no, carbohydrates dodow biara nni hɔ a wɔahyɛ a ɛsɛ sɛ wudi da biara. Egyina nneɛma pii so , a nea ɛka ho ne mfe a woadi, wo bɔbeasu, ayaresa tebea biara a wowɔ (te sɛ asikreyare), sɛnea woyɛ adwuma da biara da, ne sɛ ebia worebɔ mmɔden sɛ wobɛtew wo mu duru so anaa. Nnipa bi a wɔwɔ asikreyare hu sɛ carbohydrates a wɔkan no boa ma asikre dodow a ɛwɔ wɔn mogya mu no so.

Wɔ nnipa dodow no ara fam no, U.S. Kuadwuma Dwumadibea (USDA) kamfo kyerɛ sɛ wonnidi sɛnea "Healthy Plate" adwene no kyerɛ. Ɛyɛ:

• Fa nnuaba ne nhabannuru hyɛ wo prɛte no fã ma .
• Fa aburow a wɔayam (te sɛ aburow a ɛyɛ bruu, buckwheat, ne atta esiam) hyɛ wo prɛte no nkyem anan mu biako ma .
• Fa protein (te sɛ mpataa, nam, nkesua, nufusu, atoko) hyɛ afã anan a aka no ma.

So aduan a ɛtew carbohydrates so anaasɛ eyi fi hɔ no ye?

Nnipa binom tew carbohydrate a wodi so na ama wɔn mu duru so atew. Afei nso, nnuruyɛfo binom kamfo nnuan soronko te sɛ Keto aduan kyerɛ wɔ ayaresa tebea horow bi te sɛ akisikuru ho.

Nanso, ɛyɛ den yiye sɛ wobɛkɔ so akura anohyeto a ɛte saa mu akyɛ. Aduan bi a ɛbara carbohydrates ano no betumi ayɛ nea mmoa ngo ne srade pii wom. Saa nnuan ahorow yi nso betumi ama asiane a ɛwɔ hɔ sɛ wubenya komayare no ayɛ kɛse.

Enti, ɛho hia yiye sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu, titiriw sɛ woresusuw ho sɛ wobɛtew carbohydrates so a.

Enti, eyi ne ade a ɛho hia sen biara a ɛsɛ sɛ wokae (Take-Home Message) .

Okay, yɛaka carbohydrates ho asɛm pii, ɛnte saa? Nneɛma a ɛho hia sen biara a ɛsɛ sɛ wokae fi eyinom nyinaa mu ne:

• Carbohydrates ho hia na ama yɛn nipadua anya apɔwmuden na ayɛ adwuma yiye. Wɔn ne yɛn ahoɔden fibea titiriw.
• Bɔ mmɔden sɛ wobɛpaw carbohydrates a ɛyɛ den sen carbohydrates a ɛnyɛ den (te sɛ aburow a ɛyɛ bruu, aburow a wɔayam, nhabannuru, ne nnuaba).
• Fa nnuan a ahoɔden wom pii a ahoɔdennuru, vitamin, ne mineral pii wom ka w’aduan ho .
• To nnuan ne anonne a asikre a wɔde aka ho (nnuan ne anonne a ɛyɛ dɛ) ano hye sɛnea wubetumi biara.
• Hwɛ wo duruyɛfo anaa aduannuru ho ɔbenfo na woahu carbohydrates dodow a ɛfata ma wo a egyina w’akwahosan tebea ne w’asetra kwan so.

Sɛ wode saa nsɛntitiriw yi tra w’adwenem na wohwɛ w’aduan so yiye a, akyinnye biara nni ho sɛ wubetumi atra ase a ahoɔden wom na ɛyɛ den!

` Carbohydrates, asikre, starch, fiber, adidi pa, aduan pa, asikreyare