"Hey doctor, mewɔ asikreyare... Enti ɛnyɛ hwee sɛ mɛdi nhabannuru a ɛyɛ dɛ te sɛ karɔt? So ɛbɛma me mogya mu asikre akɔ soro?" Nnipa pii a wɔwɔ asikreyare bisa asɛm yi. Ɛwom sɛ karɔt yɛ nhabannuru a ahoɔden wom de, nanso wosuro kakra esiane sɛ ɛyɛ dɛ nti. Enti ɛnnɛ, momma yɛnka sɛ ebia karɔt ye ma wo a wowɔ asikreyare ankasa anaasɛ ɛnte saa, ne sɛnea ɛka asikre dodow a ɛwɔ wo mogya mu no ho asɛm.
Nea edi kan koraa no, dɛn ne asikre a ɛwɔ mogya mu?
Sɛ yɛbɛka no tiawa a, asikre a ɛwɔ mogya mu, anaasɛ wɔ aduruyɛ mu no, ``glucose,'' yɛ asikre dodow a ɛwɔ wo mogya mu. Saa asikre yi fi aduan a yedi mu na ɛba yɛn nipadua mu. Saa asikre yi ho hia ma nipadua no dwumadi ne ahoɔden. Ɛte sɛ pɛtro a wɔde yɛ kar.
Nanso ɔhaw no ne sɛ asikre dodow yi kɔ soro dodo. Sɛ asikre dodow kɔ so yɛ kɛse a wontumi nni so saa a, ebetumi de tebea bi a wɔfrɛ no ``Type 2 Diabetes`` aba. Sɛ obi anya asikreyare dedaw a, tebea no betumi asɛe kɛse. Ɛno nti na ɛsɛ sɛ yɛhwɛ yiye wɔ nea yedi ho.
Afei ma yɛnhwɛ sɛnea karɔt fata asɛm yi. Karɔt yɛ nhabannuru a ɛnyɛ starch. Enti, wɔ obi a ɔwɔ asikreyare mpo fam no, karɔt yɛ ade a ahobammɔ wom kɛse bere a ɛfa asikre dodow a ɛwɔ ne mogya mu a wɔbɛhwɛ so ho no. Sɛ mpo woredi aduan titiriw bi te sɛ ``keto'' akyi a, karɔt kakraa bi a wode bɛka w'aduan ho no renyɛ ɔhaw.
Karɔt ne Glycemic Index (GI) .
Afei momma yentutu fam nkɔ akyiri kakra. Asɛmfua biako a woate ampa bere a woreka asikreyare ho asɛm no ne `Glycemic Index` anaa `(GI)`.
Dɛn ne `GI` no? Ɛkyerɛ sɛnea aduan anaa anonne bi a yedi ma asikre dodow a ɛwɔ yɛn mogya mu kɔ soro ntɛmntɛm no. Ɛyɛ nsenia a efi 1 kosi 100. Botae a ɛyɛ 100 kyerɛ sɛ aduan no ma asikre dodow kɔ soro ntɛmntɛm te sɛ nea yɛredi asikre (`glucose`).
Dodow a aduan bi GI ba fam no, dodow no ara na ɛbɛma asikre dodow a ɛwɔ wo mogya mu no akɔ soro brɛoo. Eyi kyerɛ sɛ nipadua no benya ahoɔden pii.
Susuw ho hwɛ, nnua ahorow bi sɔ ntɛmntɛm na ɛhyew ntɛmntɛm (High GI). Nnua ahorow bi gye bere tenten ansa na ahyew (Low GI). Nnuan a GI sua a ɛma ahoɔden fi mu ntɛmntɛm no ye ma obi a ɔwɔ asikreyare.
Enti dɛn ne `GI` bo a ɛsom wɔ karɔt ho?
- Karɔt a wɔannoa no wɔ GI bo a ɛba fam koraa a ɛyɛ 16 .
- GI bo a ɛwɔ karɔt a wɔanoa mu no fi 32 kosi 49 .
Ɛno kyerɛ sɛ, ɛmfa ho sɛnea wobɛhwɛ no, karɔt yɛ nhabannuru a ɛka nnuan a srade sua no ho .
| Glycemic index (GI) dodow a ɛwɔ nipadua no mu | Botae a ɛsom bo |
|---|---|
| GI a ɛba fam | 1 - 55. Nkyem |
| GI a ɛwɔ mfinimfini | 56 - 69 na ɛwɔ hɔ |
| GI a ɛkorɔn | 70 anaa nea ɛboro saa |
Nanso ade biako a ɛsɛ sɛ yɛkae. Sɛ wode nneɛma a ɛma ɛyɛ dɛ, asikre, anaa ɛwo ka karɔt ho bere a worenoa no a, ne GI bo bɛkɔ soro. Nanso esiane sɛ fiber dɔɔso wɔ karɔt mu fi awosu mu nti, ɛboa ma nipadua no twetwe asikre ntɛmntɛm no so. Sɛ wɔde toto ntini mu nhabannuru afoforo te sɛ ɛmo ho a, karɔt wɔ GI bo a ɛba fam koraa.
Glycemic Load (GL) nso ho hia!
Ɛnyɛ GI no nko na ɛsɛ sɛ wohwɛ. Nsusuwii foforo a ɛho hia wɔ hɔ, na ɛno ne Glycemic Load, anaa (GL).
Nea `GL` yɛ ne sɛ ɛka `GI` bo ne nea wɔde ma no bom ma wunya nkɛntɛnso ankasa a ɛwɔ wo mogya mu asikre dodow so no ho mfonini a edi mũ. Susuw ho hwɛ, sɛ mpo aduan bi wɔ `GI` bo a ɛba fam a, sɛ wudi pii a, ebetumi ama nkɛntɛnso a ɛwɔ wo mogya mu asikre so nyinaa (GL) akɔ soro.
Enti dɛn ne `GL` bo a ɛsom wɔ karɔt ho?
Mpɛn pii no, karɔt abien a wɔannoa no wɔ `GL` bo a ɛba fam koraa bɛyɛ 8. Eyi kyerɛ sɛ karɔt yɛ aduan a ɛka nnuan a ɛwɔ `GL` bo a ɛba fam (Low Glycemic Load) no mu.
| Glycemic adesoa (GL) dodow a ɛwɔ nipadua no mu | Botae a ɛsom bo |
|---|---|
| Ɛba fam (GL a ɛba fam) . | 1 - 10 na ɛyɛ |
| Medium GL | 11 - 19. Nkyem |
| GL a ɛkorɔn | 20 anaa nea ɛboro saa |
Nnuadewa pa afoforo a GI sua
Mpɛn pii no, nsu ahyɛ nhabannuru a wɔayɛ no foforo ma, na aduannuru, vitamin, ne mineral pii wom. Nnuadewa pii nso wɔ GI a ɛba fam. Nnuadewa afoforo bi a sɛ wowɔ asikreyare a wubetumi adi dwoodwoo ni:
- Broccoli a wɔde yɛ nneɛma
- Kabegyi
- Nnua a wɔfrɛ no Cauliflower
- Kakumma
- Ntoosi
- Batu
- Nhaban momono te sɛ spinach ne kale
- Bell pepper (mpataa akutu) .
- Gyeene
- Okra
- Lɛtusi
- Mmire
- Turnip a wɔde yɛ nneɛma
- Asparagus a wɔde yɛ aduan
Sɛ wode eyinom ka w’aduan ho a, ɛbɛboa wo ma woadi asikre dodow a ɛwɔ wo mogya mu no so na ama wo nipadua no anya aduannuru a ehia.
Nkrasɛm a Wɔde Kɔ Fie
- Karɔt yɛ aduan a ahobammɔ wom na ahoɔden wom yiye ma obi a ɔwɔ asikreyare. Nsuro wɔn.
- Karɔt wɔ Glycemic Index (GI) ne Glycemic Load (GL) a ɛba fam koraa , enti ɛmma asikre dodow nkɔ mogya mu ntɛm ara.
- Karɔt a wɔannoa no GI sua sen karɔt a wɔanoa, enti sɛ ɛbɛyɛ yiye a, sɛ ɛbɛyɛ yiye a, wubedi no a wɔannoa wɔ salad mu.
- Sɛnea ɛte wɔ biribiara ho no, dodow ho hia . Esiane sɛ karɔt ye nti, ɛnkyerɛ sɛ ɛsɛ sɛ wudi pii prɛko pɛ. Fa di dwuma sɛ aduan a ɛkari pɛ no fã.
- Sɛ wowɔ w’aduan anaa aduan pɔtee bi ho dadwen bi a, ɛbɛyɛ papa bere nyinaa sɛ wo ne wo duruyɛfo bɛkasa afa ho.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho