So asikre a ɛwɔ wo mogya mu no kɔ soro mpofirim? (Blood Sugar Spike) - Momma yɛnka eyi ho asɛm!

So wote nka mpofirim sɛ woabrɛ awiabere, sukɔm de wo bere nyinaa, anaasɛ ɛsɛ sɛ wotɔ wo ho mpɛn pii? Ɛtɔ mmere bi a, eyinom betumi ayɛ sɛnkyerɛnne a ɛkyerɛ sɛ asikre dodow a ɛwɔ wo mogya mu no akɔ soro mpofirim. Saa tebea yi betumi ato obiara, ɛnyɛ wɔn a wɔwɔ asikreyare nkutoo. Enti momma yɛnka eyi ho asɛm nkɔ akyiri kakra nnɛ.

Dɛn ne Mogya mu Asikre a Ɛdɔɔso yi?

Sɛ yɛbɛka no tiawa a, asikre a ɛkɔ soro wɔ mogya mu, anaa glucose a ɛkɔ soro no yɛ asikre anaa glucose dodow a ɛwɔ wo mogya mu a ɛkɔ soro mpofirim ntɛmntɛm. Eyi taa ba bere a yɛadi aduan bi akyi.

Sɛ yedidi a, yɛn nipadua fi ase dan saa aduan no ma ɛbɛyɛ ahoɔden. Carbohydrates a yedi no ne nea ɛyam ntɛmntɛm na ɛdan glucose. Saa glucose yi ne pɛtro titiriw a ɛma yɛn nipadua nya ahoɔden. Hormone insulin ne nea egye saa glucose yi fi mogya no mu na ɛde kɔ yɛn nkwammoaa mu. Ɛhɔ no, wɔde yɛ ahoɔden, anaasɛ wɔde sie sɛ srade nkwammoaa ma wɔde di dwuma akyiri yi.

Nanso, sɛ wo nipadua no mu glucose pii wɔ wo mogya mu sen nea ehia, anaasɛ wo nipadua no ntumi nyɛ insulin a ɛdɔɔso a, saa glucose yi boaboa ano wɔ wo mogya mu na asikre dodow a ɛwɔ wo mogya mu no kɔ soro mpofirim. Eyi ne nea yɛfrɛ no hyperglycemia . Saa asikre a ɛkɔ soro mpofirim wɔ mogya mu yi na afei asikre a ɛkɔ mogya mu mpofirim yi nyɛ papa mma w’akwahosan bere tenten. Eyi ma asiane a ɛwɔ hɔ sɛ obi benya tebea horow te sɛ insulin a ɛko tia , asikreyare a ɛto so abien , ne koma ne ntini mu yare no yɛ kɛse .

Nneɛma atitiriw a ɛma asikre dodow kɔ soro mpofirim

Nneɛma pii wɔ yɛn da biara da asetra mu a yensusuw ho betumi aka eyi. Momma yɛnhwɛ nneɛma atitiriw a enti ɛte saa.

1. W’aduan a wudi

Ade a ɛho hia sen biara a wubetumi ayɛ de ahyɛ asikre dodow a ɛwɔ wo mogya mu no so ne sɛ wobɛma w’ani aku nnuan a wudi no ho, efisɛ carbohydrates (starches ne asikre) nya asikre dodow a ɛwɔ wo mogya mu so nkɛntɛnso tẽẽ.

Ɛho nhia sɛ wutwa carbohydrates mu koraa, nanso ɛsɛ sɛ wudi no sɛnea ɛsɛ. Nsã a asikre wom, paanoo, aburow fitaa, noodles, pasta, ne nnuan a wɔayam a wɔayɛ no yiye nyinaa betumi ama asikre dodow a ɛwɔ wo mogya mu no akɔ soro. Nnuaba bi te sɛ banana nso wɔ asikre pii.

Nnuan a ahoɔdennuru wom te sɛ w’adamfo paa. Ɛnyɛ sɛ wɔhwɛ asikre dodow a ɛwɔ wo mogya mu so nko, na mmom eye ma wo koma nso, ɛma wote nka sɛ woyɛ ma, na ɛboa wo aduan mu nneɛma.

2. Anɔpaduan a wobɛhuruw

Anɔpaduan a wubehuruw nyɛ su pa. Sɛ wugyae anɔpaduan a, ɛda adi sɛ asikre dodow a ɛwɔ wo mogya mu no bɛkɔ soro wɔ awia ne anwummere aduan akyi. Nanso biribi a ɛyɛ dɛ te sɛ muffin a wubedi anɔpaduan nso nyɛ papa. Nhwehwɛmu bi daa no adi sɛ nnipa a wodii anɔpaduan a protein pii wom (sɛ nhwɛso no, nkesua, bankye) no mogya mu asikre dodow ye da mũ no nyinaa sen wɔn a wodii anɔpaduan a carb pii wom no. Esiane sɛ wɔyam protein nkakrankakra , mma asikre dodow nkɔ mogya mu prɛko pɛ.

3. Dae a wonnya

Sɛ woannye w’ahome sɛnea ɛsɛ a, ɛnyɛ sɛ wobɛbrɛ kɛkɛ. Ɛka sɛnea wo nipadua de insulin di dwuma yiye nso. Sɛ woanna yiye anadwo biako mpo a, wo nipadua no insulin dwumadi betumi atew na asikre dodow a ɛwɔ wo mogya mu no betumi akɔ soro. Enti, ɛho hia sɛ woda yiye da biara da. Kwati nneɛma te sɛ wo fon a wode bedi dwuma ansa na woada na sua sɛnea wobɛda ahomegye anadwo.

4. Apɔw-mu-teɛteɛ a ɛkɔ soro anaasɛ ɛso tew

Apɔw-mu-teɛteɛ a ɛnyɛ den te sɛ nantew mpo betumi ama asikre a ɛwɔ wo mogya mu no so atew. Sɛ woteɛteɛ w’apɔw mu a, wo ntini hia glucose pii, enti ɛde asikre a ɛwɔ wo mogya mu no di dwuma. Nhwehwɛmu ada no adi sɛ sɛ obi nantew simma 15 wɔ anwummere aduan akyi a, ebetumi ama asikre dodow a ɛwɔ wo mogya mu no so atew.

Nanso, sɛnea asikre dodow kɔ soro wɔ mogya mu bere a wonteɛteɛ w’apɔw mu koraa no, saa ara na apɔw-mu-teɛteɛ a ɛtra so nso betumi ama asikre dodow a ɛwɔ wo mogya mu no akɔ soro. Wɔ apɔw-mu-teɛteɛ a emu yɛ den te sɛ adesoa a wɔma so anaa akansi agumadi mu no, nkwaadɔm a nipadua no gyae no betumi ama asikre dodow a ɛwɔ mogya mu no akɔ soro. Enti, kɔ wo duruyɛfo nkyɛn wɔ apɔw-mu-teɛteɛ a ɛfata wo ne sɛnea wobɛyɛ no ho.

5. Adwennwen

Sɛ wowɔ adwennwen kɛse mu a, wo nipadua no yi nkwaadɔm te sɛ cortisol ne adrenaline . Wɔfrɛ eyi sɛ ‘ako-anaa-guan’ mmuae. Saa bere yi de, wo nipadua susuw sɛ ɛsɛ sɛ esiesie ne ho ma asiane. Enti, efi ase de ahoɔden fibea ahorow a wɔde asie wo nipadua mu, a ɛne glucose ne srade di dwuma. Sɛ wowɔ asikreyare a, wo insulin ntumi nni glucose a ɛboro so yi so, na asikre dodow a ɛwɔ wo mogya mu no kɔ soro.

Afei nso, sɛ wo ho yeraw wo a, nneɛma te sɛ aduan pa a wunni, apɔw-mu-teɛteɛ, ne nnuru a worennom bere ano betumi ama asikre dodow a ɛwɔ wo mogya mu no akɔ soro. Enti, ɛho hia yiye sɛ wobɛma w’adwene adwo denam nneɛma te sɛ adwennwen ne yoga so.

Ntease afoforo ne nneɛma a ɛsɛ sɛ wuhu

• Nnuru bi: Nnuru a ɛma obi ho yɛ hyew, nnuru a ekum adwenemhaw, ne mogya mmoroso nnuru bi nso betumi ama asikre a ɛwɔ mogya mu akɔ soro. Sɛ worenom nnuru yi bi na wuhu sɛ asikre a ɛwɔ wo mogya mu dɔɔso a, wo ne wo duruyɛfo nkasa ntɛm ara.
• Nsõ ne Nsõ Akwahosan: Sɛ wowɔ asikreyare a, ɛda adi sɛ wubenya anom yare (gingivitis). Sɛ wowɔ anom yare a emu yɛ den a, ebetumi ama ayɛ den sɛ wubedi asikre dodow a ɛwɔ wo mogya mu no so. Te sɛ ɔyare mmoawa biara no, ebetumi ama asikre dodow a ɛwɔ wo mogya mu nso akɔ soro. Ɛno nti na ɛho hia sɛ wohohoro wo sẽ na wobɔ wo sẽ da biara da no.
• Sigaretnom: Nnipa a wɔnom sigaret no wɔ asiane kɛse mu sɛ wobenya asikreyare. Sɛ wowɔ asikreyare dedaw a, sigaretnom betumi ama ayɛ den sɛ wubedi wo insulin dodow ne asikre dodow a ɛwɔ wo mogya mu no so.
• Nsu a ɛho ntew:Sɛ woannom nsu a ɛdɔɔso mpo a, wo glucose dodow betumi akɔ soro asen sɛnea ɛte daa.
• Brayɛ Kyinhyia: Wɔ bere a edi brayɛ anim no, nsakrae a ɛba wɔ hormone dodow mu (titiriw progesterone) betumi ama mmea binom atumi ako atia insulin. Ebia wɔn kɔn dɔ nso sɛ wɔbɛnom nnɔkɔnnɔkɔwade. Eyi nso betumi ama asikre dodow a ɛwɔ mogya mu no akɔ soro.