Ɛmo ne Carbohydrates: Nkɛntɛnso a Ɛwɔ Wo Mogya Mu Asikre Dodow So (Carbs a Ɛwɔ Ɛmo Mu) .

Sɛ asikre dodow a ɛwɔ wo mogya mu no haw wo a, ɛho hia sɛ wuhu carbohydrates a ɛwɔ nnuan a wudi no mu. Sɛ yɛbɛka no tiawa a, carbohydrates a yedi no ne nea yɛn nipadua no mu paapae yɛ asikre. Afei asikre yi hyɛn mogya no mu, na ɛma asikre dodow a ɛwɔ mogya mu no kɔ soro. Eyi betumi ayɛ nea ɛho hia kɛse ama obi a ɔwɔ tebea bi te sɛ asikreyare.

Ɛmo yɛ yɛn aduan fã a ɛho nhia, ɛnte saa? Ɛmo yɛ dɛ sɛ wɔnoa wɔ ngo mu, wɔanoa, wɔayam, wɔayam... ɛmfa ho sɛnea wobɛsiesie no. Ɛmo, sɛ ɛwɔ ne were mpo a, ahoɔdennuru pii wom, ahoɔdennuru sua, na aduannuru pii te sɛ vitamin C, potassium, ne vitamin B6 wom. Nanso eyi nyinaa akyi no, ɛmo yɛ aduan a starch wom. Starch nso yɛ carbohydrate bi.

Ɔhaw a ɛwɔ ha ne sɛ ɛwom sɛ wobu ɛmo sɛ ɛyɛ carbohydrate a "ɛyɛ den" anaasɛ "ɛma ahoɔden" de, nanso yɛn nipadua no nnye bere pii ansa na atumi ayam. Eyi kyerɛ sɛ carbohydrates a ɛwɔ ɛmo mu no dan asikre ntɛmntɛm na ɛde ka yɛn mogya mu ntɛm ara. Eyi ma asikre dodow a ɛwɔ mogya mu no kɔ soro mpofirim (mogya mu asikre a ɛkɔ soro).

Dɛn ne Glycemic Index no?

Sɛ yɛbɛte sɛnea aduan a carbohydrate pii wom te sɛ ɛmo yɛ adwuma wɔ yɛn nipadua mu ase a, ɛho hia sɛ yehu ne glycemic index , anaa GI tiawa.

Sɛ yɛbɛka no tiawa a, GI yɛ nea wɔde susuw sɛnea carbohydrates a ɛwɔ aduan bi mu ma asikre dodow kɔ soro ntɛmntɛm wɔ mogya mu. Efi 0 kosi 100.

• Nnuan a GI dɔɔso: Eyinom yam ntɛmntɛm na ɛma asikre dodow kɔ soro ntɛmntɛm. (Boɔ 70-100) .
• Nnuan a ɛwɔ GI a ɛwɔ mfinimfini: (ɛsom bo 55-69) .
• Nnuan a GI nnim: Wɔyam eyinom nkakrankakra. Enti, wɔde asikre no ka mogya no ho nkakrankakra. (Ne bo yɛ 55 anaa nea ennu saa) .

Susuw ho hwɛ, nhwehwɛmu ahorow bi kyerɛ sɛ ɛmo kuruwa biako a wubedi no nya asikre a ɛwɔ wo mogya mu so nkɛntɛnso te sɛ anonne a asikre wom a wobɛnom no ara pɛ.

Nea ɛyɛ awerɛhow no, wɔkyekyɛ ɛmo mu sɛ aduan a GI pii wom . Nhwehwɛmu bi daa no adi sɛ mmea a wɔtaa di ɛmo pii no, asiane a ɛwɔ hɔ sɛ wobenya asikreyare no yɛ kɛse. Enti, ɛmo a wode hyɛ wo prɛte ma bere nyinaa no kyerɛ sɛ worema ayɛ den ama wo ho sɛ wubedi asikre a ɛwɔ wo mogya mu no so.

Nanso, ɛmo bo a ɛsom wɔ GI mu nso gu ahorow a egyina sɛnea wɔnoa no so. Hwɛ nhwɛso ahorow yi.

Sɛnea wubetumi ahu no, saa gyinapɛn ahorow yi nyinaa wɔ High GI kuw no mu.

Dɛn ne Glycemic Load?

Ade foforo a ɛho hia a ɛkyerɛ sɛnea aduan bi bɛma asikre a ɛwɔ wo mogya mu akɔ soro ne glycemic load anaa GL bo .

Bere a GI bo no kyerɛ sɛnea asikre hyɛn mogya mu ntɛmntɛm no , GL bo no kyerɛ sɛnea asikre dodow kɔ soro . Ɔkwan foforo so no, GL bo no de dodow a wodi no susuw nkɛntɛnso a ɛwɔ asikre dodow a ɛwɔ mogya mu no so.

• GL a ɛkorɔn: 20 anaa nea ɛboro saa
• GL a ɛwɔ ntam: 11 - 19
• GL a ɛba fam: 10 anaa nea ennu saa

Sɛ nhwɛso no, Russet ɛmo a wɔato no GL yɛ 33. Ɛmo fitaa a wɔanoa no wɔ GL 25. Saa gyinapɛn abien yi nyinaa korɔn sen GL a ɛwɔ donut anaa aduru a ɛyɛ dɛ te sɛ jelly ball mu.

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Enti dɛn na ɛsɛ sɛ yɛyɛ? So ɛsɛ sɛ yegyae ɛmo a yedi?

Dabi, ɛnsɛ sɛ wugyae ɛmo a wudi koraa. Nanso sɛ wode ɛmo ka w’aduan ho daa a, ebetumi ayɛ den sɛ wubedi asikre a ɛwɔ wo mogya mu no so. Enti, ɛho hia sɛ woto ɛmo dodow a wudi no ano hye . Kae sɛ wubedi kakraa bi pɛ da a wubedi ɛmo no.

Afei nso, nneɛma a ɛyɛ dɛ na ɛma apɔwmuden a wobetumi de asi ɛmo ananmu no bi ni.

• Ɛmo: Fa ɛmo a ɛyɛ dɛ di dwuma sen sɛ wode ɛmo a wɔde di dwuma daa bedi dwuma. Ɛmo a wɔato no wɔ GI bɛyɛ 64. Bere a ɛno dɔɔso wɔ GI a ɛwɔ mfinimfini no mu no, ɛda so ara ye sen ɛmo a wɔato, a ɛwɔ GI a ɛyɛ 111. Nanso mfa ɛmo a ɛyɛ dɛ nhyɛ wo prɛte ma.
• Atoko te sɛ atoko, chickpeas, ne peas:Eyinom nso ma wunya starch. Nanso esiane sɛ fiber ne protein pii nso wɔ mu nti, ɛmma asikre dodow a ɛwɔ wo mogya mu no nkɔ soro prɛko pɛ.
• Aburow a wɔayam: Wubetumi anya carbohydrates afi aburow a wɔayam te sɛ aburow a ɛyɛ bruu anaa quinoa mu. Eyinom mma asikre dodow a ɛwɔ wo mogya mu no nkɔ soro.
• Cauliflower: Sɛ w’ani bere ɛmo a wɔayam a, bɔ mmɔden sɛ wobɛnoa na woabɔ cauliflower mmom. Eyi yɛ ɔkwan pa a wɔfa so si ananmu a carbohydrates sua koraa.

Nokwasɛm a ɛboro so kakra

GI bo nso betumi ayɛ soronko a egyina ɛmo ko a wobɛpaw so. Mpɛn pii no, ɛmo a ɛyɛ waxy te sɛ ɛmo kɔkɔɔ no wɔ GI bo a ɛba fam kakra. Nanso, ɛmo fitaa a starch wom no wɔ GI bo a ɛkorɔn koraa.