Sɛ ɔhaw bi ba adwumayɛbea hɔ, anaasɛ ntɔkwaw ketewaa bi si wɔ fie a, so wote nka sɛ wubetu mmirika awie na woabue kukisi toa bi, anaasɛ wubegye keeki asinasin bi afi sotɔɔ mu? Anaasɛ mmere bi wɔ hɔ a wote nka sɛ wubedi biribi a ɛyɛ dɛ, bisket, anaa krak da biara bɛyɛ anwummere nnɔnnan? Sɛ wo nim saa nneɛma yi a, ɛnyɛ wo nko ara. Sɛ yɛte awerɛhow, abasamtu, anaa yɛbrɛ a, yɛn mu pii wɔ ɔpɛ a emu yɛ den sɛ yebedi nnuan a carbohydrates wom, titiriw nnɔkɔnnɔkɔwade, bisket, ne ice cream.
Dɛn nti na yɛn kɔn dɔ carbohydrates saa?
Nyansahufo gye di sɛ ade titiriw nti a ɛte saa ne nnuru bi a ɛwɔ yɛn amemene mu. Sɛ yɛbɛka no tiawa a, yɛn amemene no wɔ hormone bi a ɛma yɛn adwene kɔ so yɛ nea eye, na ɛma yɛn ani gye na yɛn dwo. Wɔfrɛ no serotonin . Wɔsan frɛ no "hormone a ɛma wote nka sɛ wo ho ye."
Sɛnea nhwehwɛmufo kyerɛ no, sɛ yɛn serotonin dodow so tew a, yɛn adwene nso so tew. Ɛno kyerɛ sɛ yefi ase te awerɛhow, abasamtu, na ɛyɛ den ma yɛn sɛ yɛde yɛn adwene besi biribi so. Enti saa bere yi de, yɛn amemene no hwehwɛ ɔkwan a ɛbɛfa so ama serotonin dodow yi akɔ soro bio. Sɛ yedi nnuan a carbohydrates pii wom a, yɛn nipadua no ma serotonin pii ba.
Sɛnea yɛbɔ yɛn fon no charge bere a battery no sua, bere a serotonin dodow sua no, saa ara na yɛn nipadua no bɔ mmɔden sɛ ɛde carbohydrates (carbs) ‘bɛbɔ’ no.
Sɛnea abenfo kyerɛ no, nnipa dodow no ara kɔn dɔ saa carbs yi wɔ da no mu bere koro mu. Ɛno yɛ 3:30 ne 5:00 PM ntam. Wɔ yɛn man yi mu no, adidi tiawa a wobedi bere a "awia tii" nso betumi ayɛ su a wɔayɛ sɛ wɔde bedi ahiade yi ho dwuma.
So eyi yɛ hormone ade ara kwa? Anaasɛ ntease afoforo wɔ hɔ?
Bere a serotonin ho asɛm no yɛ nokware no, abenfo binom ka sɛ ɛnyɛ ɛno nkutoo na ɛde ba. Ebia nneɛma afoforo pii wɔ hɔ a ɛrekɔ so.
- Nsɛm a esisi wɔ abɔnten: Fa no sɛ wowɔ sika ho haw kɛse. Esiane eyi nti, wote awerɛhow nka. Esiane saa awerɛhow no nti, wote nka nso sɛ wubedi nnɔkɔnnɔkɔwade. Ɛha yi, ɛnyɛ serotonin a ɛso tew na ɛde ɔpɛ a obi wɔ sɛ obedidi no ba tẽẽ, na mmom adeyɛ a efi akyi a wɔfrɛ no sika ho haw no.
- Su a Yɛasua: Eyi taa yɛ biribi a yesua fi yɛn mmofraase. Fa no sɛ, bere a na woyɛ abofra, sɛ wusu anaa wo bo fuw a, na wo maame ma wo chocolate anaa bisket de kyekye wo werɛ. Enti sɛ wunyin mpo, sɛ wote awerɛhow nka a, wosan kɔ saa su no so. Ɛne sɛ, wode aduan bata nkate ho.
- Aduandi a wɔde di dwuma:Mprempren, nnipa pii bɔ mmɔden sɛ wɔbɛtew wɔn mu duru so denam carbohydrates (starch) te sɛ aburow ne paanoo a wɔbɛtew so. Sɛ wɔyɛ eyi a, wɔn nipadua no nnya carbohydrates dodow a wohia. Afei wɔn nipadua fi ase hwehwɛ pii fi wɔn hɔ. Sɛ mpo wo nte nka sɛ wubedi broccoli asinasin bi a, sɛ wote nka sɛ wubedi paanoo asinasin a, ɛkyerɛ sɛ wo nipadua no nnya carbs a ɛdɔɔso. Ɛno nyɛ ade foforo.
Dɛn na nhwehwɛmu ka fa eyi ho?
Nhwehwɛmu a wɔayɛ wɔ nnipa a wɔpɛ sɛ wodi carbohydrates ho no ada nsɛm bi a ɛyɛ anigye adi. Momma yɛnhwɛ no wɔ pon so.
| Nhwehwɛmu a Wɔahu | Sɛ yɛbɛka no tiawa a... |
|---|---|
| Calories pii a wobedi | Nnipa a wɔpɛ sɛ wodi carbs no betumi adi calories bɛyɛ 800 da biara asen afoforo. Eyi ma nnipa binom mu duru yɛ kɛse. Nanso afoforo di wɔn mu duru so denam apɔw-mu-teɛteɛ, nnuan atitiriw a wɔtew so, anaasɛ carbs a srade nnim te sɛ popcorn a wodi so. |
| Wɔn ho a wɔde sa yare | Wɔ nhwehwɛmu bi a wɔyɛe wɔ mmea a wɔayɛ kɛse mmoroso a wɔpɛ sɛ wodi carbs ho mu no, wɔpaw anonne a carbohydrate wom sen anonne a protein pii wom bere a na wɔn ho adwiriw wɔn no. Na wɔn adwene yɛɛ yiye bere a wɔnom saa carbs no akyi. |
| Ahotɔ a wonya ntɛm ara | Wofi ase te nka sɛ wo ho tɔ wo bɛyɛ simma 20 bere a woadi biribi a carbohydrates wom akyi. Eyi te saa efisɛ serotonin dodow kɔ soro. Nnuru bi a ekum adwenemhaw nso yɛ adwuma denam serotonin dodow a ɛhwɛ so no so. |
So aduan ho akɔnnɔ a wowɔ yi yɛ ade a ɛfata, anaasɛ ɛyɛ biribi a ɛsɛ sɛ wohaw wo ho?
Susuw w’anigye a wowɔ wɔ saa aduan yi ho no ho.
So w’ani bere carbs bere a wuhu sɛ obi foforo redi biribi a ɛyɛ dɛ nkutoo? Ɛno yɛ ade a ɛfata. Anaasɛ wote nka sɛ wo ho tɔ wo bere a wowɔ biribi a wompɛ sɛ woyɛ (te sɛ wo fie ka a wobɛhwɛ) na wudi biribi de aguan afi mu no? Ɛno nso yɛ ade a ɛfata kodu baabi. Na akɔnnɔ a ɛba anwummere nso betumi ayɛ nea ɛfata.
Nanso, sɛ eyi ba a, hwɛ yiye!
Fa no sɛ wopɛ sɛ wudi brownie a efi baabi a wɔyɛ paanoo. Sɛ wo nni kar a wode bɛkɔ hɔ, na wo nantew kɔdi no anadwo dasum, wɔ osutɔ mu... ɛno boro so kakra.
Sɛ wowɔ aduan ho akɔnnɔ a ɛkɔ so daa a wuntumi nni so yi , na ɛte sɛ nea ɛntew w’awerɛhow, abasamtu, anaa asetra mu mfonoe a wudi so a, ɛnyɛ ade a ɛfata.
Wɔ tebea a ɛte saa mu no, akyinnye biara nni ho sɛ kɔ wo duruyɛfo nkyɛn na ka eyi ho asɛm, efisɛ ebetumi ayɛ adwenemyare bi a ɛho hia sɛ wɔsa, te sɛ adwenemhaw , ho sɛnkyerɛnne sen sɛ ɛbɛyɛ aduan ho akɔnnɔ ara kwa.
Okay, enti wobɛyɛ dɛn adi carbs ho akɔnnɔ yi ho dwuma?
Akwan bi wɔ hɔ a wobɛfa so de aduan ho akɔnnɔ yi atra ase apɔwmuden.
- Didi bere ano: W’akɔnnɔ taa kɔ soro anwummere. Enti, di aduan a ahoɔden wom a protein pii wom (nkesua, nam, mpataa, atoko) anɔpa ne awia aduan. Sɛ ɔkɔm de wo kakra bɛyɛ awia nnɔnnan a, di biribi a carbs a ahoɔden wom wom (e.g. popcorn, chickpeas a wɔanoa, aburow bi a asikre nnim).
- Paw smart carbs: Ɛnyɛ bere nyinaa na wopɛ chocolate, keeki a srade wom, anaa nea wodi ntɛmntɛm. Paw biribi a srade nnim te sɛ krak anaa pretzel.
- Mma nte afobu nka: Mma nte afobu nka sɛ, "Oh, meredi carbs." Carbohydrates nyɛ ɔtamfo no. Mfomso biara nni ho sɛ wubedi aburow anaa pasta kakra wɔ anwummere aduan mu, a wɔde ngo kakraa bi na ɛyɛe. Nea ɛho hia ne dodow ne ɔkwan a wɔfa so siesie no.
- Paw "nnuan a ɛyɛ brɛoo": Paw nneɛma a wuntumi nmene prɛko pɛ, nanso wubetumi asɔ no mpɛn pii. Sɛ nhwɛso no, chocolate a ɛyɛ hyew kuruwa biako. Worentumi nnom no wɔ aduru biako mu. Sɛ wosɔ a, wote anigye ne asomdwoe nka.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛtaa ba sɛ w’ani bere carbohydrates bere a woredi awerɛhow anaa woabrɛ no. Ebia eyi ne nnuru bi a ɛwɔ amemene no mu a wɔfrɛ no serotonin wɔ abusuabɔ.
- Ebia eyi yɛ su a wonya fi mmofraase anaasɛ nea efi anohyeto a emu yɛ den a wɔde ma wɔ aduan ho mu.
- Sɛ wuntumi nni w’akɔnnɔ so, woyɛ nneɛma a ɛyɛ soronko de nya bi, na w’awerɛhow adwene no kɔ so tra hɔ a, ɛte saaEbetumi ayɛ adwenemhaw ho sɛnkyerɛnne. Wɔ tebea horow a ɛtete saa mu no, ɛho hia yiye sɛ wohwehwɛ aduruyɛfo afotu ntɛm ara .
- Wobetumi adi saa akɔnnɔ yi ho dwuma denam nnuan a nyansa wom a wɔbɛpaw (carbs a srade nnim), nnuan a ahoɔden wom a wobedi bere ne bere mu, na wɔrente afobu nka so.
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