Akutu yɛ yɛn Sri Lanka aduan no fã a ɛho nhia, ɛnte saa? Yɛde akutu yɛ biribiara fi broth a yɛyɛ so kosi sambol a yɛyɛ so. Nanso sɛ wowɔ Asikreyare a ɛto so abien a, nsɛmmisa pii te sɛ, "So ɛyɛ papa sɛ medi saa akutu yi? So akutu ngo ye? So asikre dodow a ɛwɔ me mogya mu bɛkɔ soro?" ɛbɛyɛ sɛ ɛreba w’adwene mu. Eyi yɛ asɛmmisa a ɛho hia yiye ankasa. Momma yɛnka eyi ho asɛm nnɛ wɔ ɔkwan a obiara betumi ate ase so, wɔ ɔkwan a ɛnyɛ den so.
Akutu ne asikre dodow a ɛwɔ wo mogya mu
Nea edi kan no, ma yɛnhwɛ nea ɛba yɛn mogya mu asikre dodow so bere a yedi akutu no. Sɛ yɛbɛte eyi ase a, ɛsɛ sɛ yehu nsɛmfua abien. Wɔn ne glycemic index ne glycemic load no.
Okay, ebia eyi bɛyɛ te sɛ nea ɛyɛ den kakra, nanso asɛm no yɛ mmerɛw yiye.
- Glycemic Index (GI): Sɛ yɛbɛka no tiawa a, eyi kyerɛ sɛnea aduan bi a yedi ma asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro ntɛmntɛm. Wɔkyekyɛ nnuan mu akuw abiɛsa a egyina saa bo yi so.
- Glycemic Load (GL): GI kyerɛ aduan ko a wodi nkutoo. Nanso, GL susuw nkɛntɛnso a dodow a yedi nya wɔ asikre a ɛwɔ mogya mu so. Wɔakyekyɛ eyi nso mu akuw abiɛsa.
Afei ma yɛnhwɛ eyi wɔ pon bi so.
| Index | Fam | Kwan | Soro |
|---|---|---|---|
| Glycemic index (GI) a ɛma mogya tu . | 1 - 55. Nkyem | 56 - 69 na ɛwɔ hɔ | 70 anaa nea ɛboro saa |
| Glycemic Adesoa (GL) . | 1 - 10 na ɛyɛ | 11 - 19. Nkyem | 20 anaa nea ɛboro saa |
Okay, afei momma yɛnhwɛ akutu. Sɛ wɔkyekyem pɛpɛɛpɛ a, carbohydrates gram 9 pɛ na ɛwɔ akutu a wɔayam no gram 55 mu. Afei nso, GI bo a ɛwɔ akutu mu yɛ 42. Ɛno kyerɛ sɛ ɛba fam . GL bo a ɛwɔ dodow koro no ara mu yɛ 4. Ɛno nso kyerɛ sɛ ɛba fam .
Ɛno kyerɛ sɛ, sɛ wudi akutu kakra a, asikre dodow a ɛwɔ wo mogya mu no renkɔ soro mpofirim. Nanso kae sɛ akyinnye biara nni ho sɛ biribiara a wubedi dodo no benya nkɛntɛnso.
Nneɛma a wɔde akutu ayɛ ne asikreyare
Ɛnyɛ akutu kɛkɛ na yedi. Nneɛma ahe na wɔde akutu na ɛyɛ? Akutu ngo, akutu nsu, akutu nufusu, akutu asikre... So eyinom nyinaa yɛ pɛ ma obi a ɔwɔ asikreyare? Nte saa koraa. Momma yɛnhwɛ ɛno nso.
| Akutu a wɔyɛ | Nea ɛsɛ sɛ wuhu |
|---|---|
| Akutu (a wɔayam anaa wɔayam) . | Esiane sɛ ɛwɔ GI bo a ɛba fam nti, ɛnyɛ hwee sɛ wode kakra bɛka w’aduan ho. Nanso hwɛ yiye wɔ dodow no ho. |
| Akutu nsu (a ɛnyɛ dɛ) . | Carbohydrates sua na enni srade a ɛyɛ den koraa. Ɛyɛ anonne pa a wubetumi anom a wunsuro. |
| Akutu nufusu | Ɔhaw biara nni ho sɛ wode akutu nufusu a wɔayɛ no tratraa bedi dwuma de ayɛ soup bere ne bere mu. Nanso, srade pii wɔ nufusu a wɔayam mu. |
| Akutu Asikre | Ɛwɔ GI boɔ a ɛyɛ 54. Ɛno kyerɛ sɛ ɛwɔ medium range mu. Ɛwom mpo sɛ wosusuw sɛ eye sen asikre a wɔde di dwuma daa de, nanso ɛda so ara yɛ asikre bi. Enti, ɛsɛ sɛ wɔde di dwuma kakraa bi. |
| Akutu Ngo | Eyi ne ade a asiane wom sen biara. Momma yɛnka eyi ho asɛm nkɔ akyiri mprempren. |
Asiane a ahintaw a ɛwɔ akutu ngo mu
Yɛtaa te sɛ, "Akutu ngo ye ma mu duru a ɛso tew." So ɛno yɛ nokware?
Dabi, aduan biara nni hɔ a ɛyɛ nkonyaayi tuo a wɔde ma obi mu duru so tew. Nokwasɛm ne sɛ, akutu ngo tablespoon biako mu ahoɔden bɛyɛ 100 . Afei nso, srade bɛyɛ gram 11 wɔ akutu ngo tablespoon biako mu. Ɛkame ayɛ sɛ ɛno nyinaa yɛ srade a ɛyɛ den .
Dɛn nti na srade a ɛdɔɔso yɛ asiane?
Fa no sɛ, nnuruyɛfo tu yɛn fo sɛ ɛnsɛ sɛ yedi srade a ɛdɔɔso ntra gram 13 da biara. Na akutu ngo tablespoon biako pɛ bɛma wɔanya nea ɛboro saa anohyeto no.
Saa srade a ɛyɛ den yi ma srade bɔne, anaa LDL (Low-Density Lipoprotein) srade a ɛwɔ yɛn nipadua mu no yɛ kɛse . Sɛ LDL srade kɔ soro a, srade a ɛwɔ yɛn mogya ntini mu no dɔɔso na efi ase siw. Eyi ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse .
Nnipa a wɔwɔ asikreyare no wɔ asiane kɛse mu dedaw sɛ wobenya komayare sen afoforo, enti ɛnyɛ papa sɛ wobɛma saa asiane no ayɛ kɛse denam nnuan a srade pii wom a wobedi so.
Enti dɛn ne gyinaesi a etwa to?
Okay, momma yɛmfa biribiara a yɛaka ho asɛm no nhyɛ mu.
- Mfomso biara nni ho sɛ wobɛnom akutu nsu a wɔmfa nnuru nhyɛ mu . Ɛyɛ ade pa a wobɛpaw.
- Ɛnyɛ hwee sɛ wode akutu a wɔayam kakra bɛka w’aduan ho anaasɛ wode akutu nufusu a ɛyɛ nsu kakra bedi dwuma bere ne bere mu. Nanso hwɛ yiye wɔ dodow no ho.
- Akyinnye biara nni ho sɛ ɛsɛ sɛ wɔto akutu ngo a wɔde di dwuma no ano hye, anyɛ saa a eye sɛ wubegyae koraa.
- Sɛ wode ngo te sɛ canola ngo, ngodua ngo, ne atoko ngo di dwuma sen akutu ngo a, eye ma wo koma akwahosan yiye.
Nea ɛho hia sen biara ne sɛ wobɛkɔ wo duruyɛfo anaa akwahosan ho ɔbenfo bi a obetumi atu wo fo wɔ asikreyare ho ansa na woayɛ eyinom mu biara. Wɔbɛma wo aduan pa ho nhyehyɛe a ɛfata wo nipadua yiye. Saa afotu no akyi a wubedi no ne ɔkwan a eye sen biara a wobɛfa so anya apɔwmuden.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ wode akutu kakra ka asikreyarefo aduan ho a, ɛremma asikre dodow a ɛwɔ mogya mu no nkɔ soro mpofirim efisɛ ɛwɔ glycemic index a ɛba fam.
- Nanso, srade pii wɔ akutu ngo mu, na ebetumi ama srade bɔne (LDL) dodow akɔ soro na ama asiane a ɛwɔ hɔ sɛ obi benya komayare no ayɛ kɛse. Enti, ɛsɛ sɛ wɔto akutu ngo a wɔnom no ano hye.
- Akutu nsu a wɔnom a asikre nka ho no yɛ akwahosan ho su pa ara.
- Ɛyɛ papa sɛ wode nhabannuru ngo te sɛ canola ne ngodua bedi dwuma sen sɛ wode akutu ngo bedi dwuma.
- Ansa na wubesi aduan ho gyinae biara no, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn .
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