Aduan a edi mũ a wɔde siw asikreyare ano! Momma yensua (Consistent Carbohydrate Diet - CCHO) ho ade .

So wowɔ asikreyare? Afei ebia wunim yiye sɛ ɛsɛ sɛ wohwɛ yiye paa wɔ nea wudi ho. Titiriw no, ɛfa carbohydrates a yedi, kyerɛ sɛ, nnuan a starch ne asikre wom ho. Ɛtɔ mmere bi a yesusuw sɛ ade a eye sen biara ma asikreyare ne sɛ yebeyi carbohydrates afi yɛn aduan mu koraa. Nanso nokwarem no, carbohydrates ho hia na ama yɛn nipadua no anya ahoɔden. Nea ehia paa ne sɛ wubedi wɔn so. Ɛnnɛ yɛreka aduan titiriw bi a ɛho hia yiye ma nnipa a wɔwɔ asikreyare, titiriw Type 2 Diabetes, na ɛboa ma asikre dodow a ɛwɔ mogya mu no kɔ so yɛ pɛ ho asɛm. Wɔfrɛ eyi ‘Consistent Carbohydrate Diet’ anaasɛ CCHO Adidi tiawa.

Sɛ yɛbɛka no tiawa a, dɛn ne CCHO yi?

Ebia saa din yi bɛyɛ te sɛ ade kɛse a ɛyɛ den. Nanso ɛyɛ adwene a ɛyɛ mmerɛw yiye. Ebia wo duruyɛfo frɛɛ no ​​‘carbohydrate a ɛkɔ so daa’ anaa ‘carbohydrate a wɔahyɛ so’ aduan.

Sɛ yɛbɛka no tiawa a, CCHO kyerɛ sɛ wobɛma carbohydrates dodow a ɛwɔ w’aduan atitiriw mu no akɔ so ayɛ nea ɛkɔ so daa sɛnea wubetumi, da biara.

Fa no sɛ, sɛ wudi carbohydrates gram 60 anɔpa yi a, wobɛbɔ mmɔden sɛ wubedi dodow koro no ara ɔkyena anɔpa ne adekyee anɔpa. Anka wobɛkora dodow a wudi awia aduan da koro no ara nso so. Eyi botae titiriw ne sɛ wobɛma asikre, anaa glucose, dodow a ɛwɔ wo mogya mu no akɔ so ayɛ nea ɛyɛ den na akɔ soro, na ɛrenkɔ soro mpofirim na ɛnkɔ fam. Sɛ wɔhyɛ asikre a ɛwɔ mogya mu no so wɔ saa kwan yi so a, wobetumi asiw asikreyare ho nsunsuanso bɔne pii ano.

Carbohydrates ahorow bɛn na yedi?

Sɛ yɛdwene carbohydrates ho a, yɛtaa dwen nneɛma te sɛ aburow ne paanoo ho, nanso carbohydrates ahorow abiɛsa titiriw na ɛwɔ hɔ. Ɛho hia sɛ yenya eyinom ho ntease kakra.

Carbohydrates dodow ahe na ɛwɔ hɔ da biara?

Eyi ne asɛmmisa a ɛho hia sen biara. Wɔ CCHO kwan no ase no, ɛsɛ sɛ wo ne wo duruyɛfo anaa aduannuru ho ɔbenfo/aduan ho ɔbenfo kasa na ama woahu carbohydrates dodow pɔtee a wuhia da biara. Egyina nneɛma pii so, te sɛ wo mfe a woadi, wo mu duru, wo apɔw-mu-teɛteɛ, ne asikreyare tebea.

Sɛ nhwɛso no, ma yɛnka sɛ wo duruyɛfo no atu wo fo sɛ di carbohydrates bɛyɛ gram 185 da biara. Yebetumi akyekyɛ ɛno mu ayɛ no nnuan atitiriw abiɛsa te sɛ eyi:

• Anɔpaduan: Carbohydrates gram 65
• Awia aduan: Carbohydrates gram 60
• Anwummere aduan: Carbohydrates gram 60

Saa kwan yi so no, sɛ wudidi bɛyɛ saa dodow yi da biara a, ɛbɛyɛ mmerɛw kɛse sɛ wubedi asikre dodow a ɛwɔ wo mogya mu no so.

Mfaso bɛn na ɛwɔ CCHO nhyehyɛe yi so?

Wubenya mfaso pii denam saa aduan yi akyi a wubedi so.

1. Ɛma asikre dodow a ɛwɔ mogya mu no gyina: Eyi ne mfaso kɛse a ɛwɔ so. Esiane sɛ asikre a ɛwɔ mogya mu no nkɔ soro na ɛba fam mpofirim nti, nneɛma te sɛ ahotɔ ne ɔbrɛ so tew.

2. Nnuru ho hia a ɛso tew: Nhwehwɛmu ada no adi sɛ akwan a eye sen biara a wɔfa so siw asikre a ɛwɔ mogya mu ano wɔ nnipa a wɔwɔ asikreyare mu no mu biako ne sɛ wɔbɛtew carbohydrates so. Sɛ wudi w’aduan so wɔ saa kwan yi so a, ebia wubetumi atew insulin dodow a wuhia no so. Sɛ wo duruyɛfo de afotu ma a, ebia nnipa binom betumi agyae insulin nom koraa bere a bere kɔ so no.

3. 3. .Nsunsuanso bɔne biara nni hɔ: Nnuru bi a wɔde sa asikreyare betumi anya nsunsuanso nketenkete. Nanso esiane sɛ eyi yɛ abɔde mu aduan nti, sɛ woyɛ no sɛnea ɛfata wo a, ɛrenhaw wo.

So yɛbɛhwɛ aduannoa ho akwankyerɛ ahorow bi?

Saa aduannoa ho nyansahyɛ ahorow yi yɛ sɛnea ɛbɛyɛ a wubenya adwene bi kɛkɛ. Wubetumi ayɛ nsakrae wɔ wɔn ma ɛne w’anigye ne nea ɛnyɛ den sɛ wubenya wɔ Sri Lanka no ahyia.

Anɔpaduan: Oats a wɔde strawberry ne almond ayɛ

Eyi yɛ aduan pa a ahoɔden wom a wode befi da no ase.

• Rolled Oats - kuruwa 1 (ɛnyɛ nea wɔnoa ntɛmntɛm) .
• Nsuo - 2 nkuruwa
• Nkyene - 1/4 teaspoon
• Strawberry kakraa bi (a wɔatwitwa) .
• Almond a wɔayam - 1 ounce (wɔatow no kakra) .
• Carbohydrate dodow a ɛwɔ mu nyinaa: bɛyɛ gram 33

Sɛnea wɔyɛ:

Fa nsu, oats, ne nkyene bra kuku mu ma ɛnwo. Tew gya no so na noa a wunkata so bɛyɛ simma 10. Yi fi gya no so na ma ɛntra hɔ simma 2. Afei fa oats no gu kuruwa mu na fa strawberry a wɔatwitwa ne almond a wɔayam no gu so.

Awia aduan: Lettuce roll

Eyi yɛ aduan a ɛnyɛ den na ahoɔden wom a wode bɛkɔ adwumayɛbea anaa adwuma.

• Deli ham a sodium sua - 1.5 ounces
• Cheese a nkyene nnim - 1/2 ounce
• Avocado a wɔayam - 1/4
• Lemon nsuo - 1 teaspoon
• Lettuce ahaban kɛse bi (Bibb lettuce) .
• Nkwaa fitaa a wɔanoa - 2
• Almond a wɔayam a nkyene nnim - 12
• Apɔw-mu-teɛteɛ a ɛyɛ ahabammono
• 3 nkokoaa karɔt
• Carbohydrate dodow a ɛwɔ mu nyinaa: bɛyɛ gram 35

Sɛnea wɔyɛ:

Fa ham, kyiisi, ne avocado a wɔayam no gu lettuce ahaban no so na bobɔw no denneennen. Fa nkesua fitaa a wɔanoa, almond, apɔw-mu-teɛteɛ, ne karɔt ma saa nhoma mmobɔwee yi.

Anwummere aduan: Akokɔ ne nsenia a wɔde balsamic vinegar ayɛ

Eyi yɛ aduan a ɛyɛ dɛ ma nnipa baanan.

• Akokɔ nufu a nnompe nnim, ne honam ani hwɛbea - gram 450 (1 pound) .
• Ngodua ngo - a ɛyɛ tablespoon
• Abodoo esiam - 1/4 kuruwa
• Margarine (trans srade nnim) - 1 tablespoon
• Button nsenia a wɔatwitwa (nsenia fitaa) - gram 280
• Ɛmo a wɔde yɛ aduru - 1/4 teaspoon
• Balsamic vinegar - kuruwa 1/3
• Akokɔ nsuo a nkyene sua - 1/2 kuruwa
• Carbohydrate dodow a ɛwɔ onipa biara mu: bɛyɛ gram 12

Sɛnea wɔyɛ:

Fa akokɔ nufu asinasin no gu polythene kotoku mu na fa mallet bɔ no brɛoo na ama ayɛ teateaa kakra. Afei fa paanoo a wɔayam no kata akokɔ asinasin no so wɔ n’afã abien no nyinaa. Fa ngodua ngo kakra hyew wɔ kyɛnsee mu, fa akokɔ asinasin no gu mu na fa simma 5 hyew wɔ ɔfã biara. Yi akokɔ no na fa to nkyɛn.

Afei fa margarine no gu kyɛnsee koro no ara mu na fa nwene. Fa nsenia ne ɛmo powder no gu kyɛnsee koro no ara mu na noa simma 5. Afei fa balsamic vinegar no ka ho na noa kosi sɛ nsu no bɛyow. Afei fa akokɔ nsuo no ka ho na noa simma 2. Awiei koraa no, fa akokɔ asinasin a wɔadi kan ayɛ no gu kyɛnsee no mu na noa bɛyɛ simma 5.