Sɛ wowɔ
asikreyare , ebia wunim sɛnea ɛho hia sɛ wohwɛ asikre dodow a ɛwɔ wo mogya mu no so. Nna bi wɔ hɔ a, ebetumi ate nka sɛ ɛyɛ den kakra. Nanso sɛ woyɛ nsakrae nketenkete a, wubetumi anya nneɛma akɛse. Sɛ wohwɛ asikre a ɛwɔ wo mogya mu so a, wubetumi akwati tebea horow a emu yɛ den te sɛ aniwa a ɛyera ne asaabo mu yare. Ɛnyɛ ɛno nko, na mmom wubetumi atew asiane a ɛwɔ komayare ne
akisikuru mu nso so . Wobɛfi ase ate nka nso sɛ wo ho bɛtɔ wo na woanya ahoɔden. Nnuru boa ma asikre a ɛwɔ wo mogya mu no kari pɛ. Nanso aduan a wudi ne sɛnea woyɛ nnam
nso nya eyi so nkɛntɛnso kɛse. Ma yɛnhwɛ sɛnea saa nneɛma yi betumi aboa wo ma woadi asikre a ɛwɔ wo mogya mu no so fɛfɛɛfɛ.
Ɔkwan bɛn so na wobetumi afa aduan ne anonne so ahyɛ asikre a ɛwɔ mogya mu no so?
Adidi ho hia paa ma obi a ɔwɔ asikreyare. Ma yɛnhwɛ sɛnea yɛbɛyɛ no yiye.
Susuw ho hwɛ, sɛ wudi pii bere koro mu a, asikre dodow a ɛwɔ wo mogya mu betumi akɔ soro mpofirim. Saa ara nso na sɛ wunnidi sɛnea ɛsɛ, titiriw sɛ wudi carbohydrates (carbs) kakraa bi dodo a, asikre dodow a ɛwɔ wo mogya mu no betumi akɔ fam mpofirim. Eyi taa ka nnipa a wɔnom asikreyare nnuru bi.
Enti, ɛbɛyɛ papa sɛ wode bɛyɛ wo su sɛ wubedi w’aduan titiriw bere koro mu da biara. Wo ne wo duruyɛfo nka eyi ho asɛm na yɛ aduan ho nhyehyɛe a ɛfata wo. Afei fa yɛ wo su.
Hu Glycemic Index (GI) a ɛwɔ nnuan mu no yiye.
Sɛ yɛbɛka no tiawa a,
Glycemic Index (GI) yɛ nea ɛkyerɛ sɛnea asikre dodow a ɛwɔ yɛn mogya mu kɔ soro ntɛmntɛm bere a yɛadi aduan bi awie no. Nnuan a GI bo yɛ den ma asikre dodow kɔ soro ntɛmntɛm. Ma yɛnhwɛ nea eyinom yɛ.
| High-GI Foods - Tew so sɛnea ɛbɛyɛ yiye biara | Nnuan a GI sua - Di Wɔn Pii |
|---|
| Abodoo fitaa, aburow fitaa | Aburow kɔkɔɔ a wɔde bran, sorghum, oats ayɛ |
| Nnuan a wɔayɛ ho adwuma - biscuit, keeki | Nnuadewa te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono |
| Ɛmo, ɛmo a ɛyɛ dɛ (sɛ wɔnom boro so a) . | Nnuaba pii (banana, mango a ɛfata) . |
| Nsã a asikre wom, anonne a ɛyɛ dɛ | Nnuadewa a starch kakraa bi na ɛwom (spinach, karɔt, bankye, lettuce, tomato) . |
Sɛ wudi aduan a GI pii wom a, fa ka aduan a GI sua ho (e.g., nhabannuru salad). Eyi betumi aboa ma asikre dodow a ɛkɔ soro mpofirim wɔ mogya mu no so.
Di nnuan a ahoɔdennuru pii wom.
Fiber, anaa sɛnea yɛfrɛ no no, yɛn nipadua no ntumi nwe, enti ennya asikre dodow a ɛwɔ mogya mu no so nkɛntɛnso tẽẽ. Sɛ wubetumi de
fiber bɛyɛ gram 25-30 aka w’aduan ho da biara a, ɛbɛboa ma asikre a ɛwɔ mogya mu no so. Eyinom pii wɔ oats, atoko, nhabannuru, ne nnuaba mu. Nanso mma mfi ase nnidi pii prɛko pɛ. Fa yɛ wo su nkakrankakra. Afei nso, mma wo werɛ mmfi
sɛ wobɛnom nsu pii , anyɛ saa a, akisikuru betumi aba.
Fa nsu toa bi sie baabi a ɛbɛn wo.
Nsu a ɛho nhia nso ma asikre a ɛwɔ mogya mu no ntumi nkari pɛ. Ade a eye sen biara a wobɛnom bere a sukɔm de wo ne nsu. Fa yɛ wo su sɛ wobɛnom nsu mmom sen sɛ wobɛnom anonne a ɛyɛ dɛ ne nnuaba anonne. Sɛ w’ani nnye nsu dɛ ho a, wubetumi anom tii a wɔayam no dɛ.
Sua aduan afã horow (Portion Control) .
Ɛho hia yiye sɛ w’adwene si aduan dodow a wudi so. Fa nkuruwa a wɔde susuw nneɛma di dwuma wɔ fie. Akwan a ɛnyɛ den wɔ hɔ a wobɛfa so ayɛ aduan dodow ho mfonini wɔ w’adwenem.
- Nam/apataa asinasin: Te sɛ wo nsateaa kɛse. (Ne kɛse) .
- Aburow/salad/curry kuruwa: Te sɛ wo nsa a woabɔ mu denneennen. (Nneɛma kakraa bi pɛ) .
Sɛ woyɛ wo su sɛ wobɛhwɛ aduan a wudi so wɔ saa kwan yi so pɛ a, ɛbɛyɛ mmerɛw kɛse sɛ wubedi asikre a ɛwɔ wo mogya mu no so.
Apɔw-mu-teɛteɛ yɛ aduru kɛse a wɔde siw asikre a ɛwɔ mogya mu ano!
Sɛ woteɛteɛ w’apɔw mu a, wo nipadua no te nka kɛse wɔ insulin ho. Eyi kyerɛ sɛ tumi a wo nipadua no de asikre a ɛwɔ wo mogya mu no di dwuma no kɔ soro. Eyi boa kɛse ma asikre a ɛwɔ wo mogya mu no akɔ so ayɛ den.
Ma apɔw-mu-teɛteɛ nyɛ wo da biara da dwumadi fã.
Sɛ wunya wo duruyɛfo pene a, fi ase yɛ apɔw-mu-teɛteɛ a ɛma mframa bɔ te sɛ nantew, asaw, asuguare, anaa sakre so tra
, simma 30 da biara, nnafua 5 dapɛn biara.Sɛ wubetumi ayɛ a, ɛyɛ kɛse. Nanso sɛ wode simma 5-10 na efi ase mpo a, ɛno yɛ asɛm kɛse. Ɛsɛ sɛ apɔw-mu-teɛteɛ a woyɛ no yɛ nea emu yɛ den sɛnea ɛsɛ. Ɛno kyerɛ sɛ wubetumi akasa bere a woreyɛ apɔw-mu-teɛteɛ, nanso ɛsɛ sɛ wote nka sɛ woabrɛ dodo sɛ wobɛto dwom.
Fa apɔw-mu-teɛteɛ a ɛhyɛ ntini mu den ka ho.
Sɛ wubetumi a, yɛ
resistance training , a ɛkyerɛ sɛ wobɛma nneɛma a emu yɛ duru so na wode elastic bands adi dwuma, anyɛ yiye koraa no nna abien dapɛn biara. Eyinom bɛhyɛ wo ntini mu den. Eyi ho hia yiye efisɛ glucose a ɛwɔ yɛn mogya mu no mu dodow no ara sie yɛn ntini mu. Apɔw-mu-teɛteɛ a wubetumi ayɛ wɔ fie te sɛ pushups ne squats nso ye yiye.
Nantew kakra wɔ anwummere aduan akyi.
Akwan a eye sen biara a wobɛfa so asiw asikre a ɛbɛkɔ soro mpofirim wɔ mogya mu bere a woadi aduan akyi no ano ne sɛ
wobɛfa simma 10-15 nantew tiawa . Sɛ́ anka wobɛtra TV anim bere a woadidi awie no, nantew fie hɔ kakra. Eyi bɛma mogya no akɔ ntini ahorow no mu mmom sen sɛ ɛbɛkɔ yafunu no mu. Eyi bɛboa asikre a wɔtwe no yiye.
Tie wo nipadua.
Apɔw-mu-teɛteɛ betumi anya asikre a ɛwɔ wo mogya mu so nkɛntɛnso akosi nnɔnhwerew 24-48 wɔ apɔw-mu-teɛteɛ akyi. Enti, ɛyɛ papa sɛ wobɛhwɛ asikre dodow a ɛwɔ wo mogya mu bere a woateɛteɛ w’apɔw mu awie no. Eyi bɛboa wo ma woahu apɔw-mu-teɛteɛ ne bere a eye ma wo wɔ da no mu.
Nea ɛho hia yiye: Sɛ woyɛ obi a wode insulin di dwuma a, hwɛ hu sɛ wode glucose aduru anaa biribi a wubedi (sɛ nhwɛso no, toffee) bɛka wo ho bere a woreteɛteɛ w’apɔw mu no, efisɛ apɔw-mu-teɛteɛ betumi ama asikre a ɛwɔ wo mogya mu no so atew mpofirim.
Bere a wowɔ so no, di nkonim nketenkete a wudi no ho afahyɛ. Sɛ wosakra w’asetra kwan a, ɛnyɛ mmerɛw, enti fa wo mmɔdenbɔ hoahoa wo ho. Bere kɔ so no, wubehu mfaso a ɛwɔ saa suban pa yi so ma w’akwahosan nyinaa.
Nkrasɛm a Wɔde Kɔ Fie
- Fa nyɛ wo su sɛ wubedi w’aduan titiriw bere koro mu da biara. Kwati sɛ wubedi aduan pii wɔ aduan biako mu.
- Sɛ́ anka wubenya nnuan a ɛma asikre dodow kɔ soro ntɛmntɛm wɔ mogya mu (gi a ɛkɔ soro) te sɛ paanoo fitaa, aburow fitaa, ne asikre no, paw nnuan a bran (GI a ɛba fam) te sɛ aburow, atoko, nhabannuru, ne bankye.
- Nom nsu pii da mũ no nyinaa. Kwati anonne a asikre wom koraa.
- Anyɛ yiye koraa no, nantew simma 30 da biara, nna dodow no ara wɔ dapɛn no muFa wo ho hyɛ apɔw-mu-teɛteɛ bi mu, te sɛ nantew simma 10-15 bere a woadi awie no so wɔ mfaso kɛse.
- Ansa na wubefi adidi anaa apɔw-mu-teɛteɛ nhyehyɛe foforo biara ase no, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa.
Asikreyare, asikre a ɛwɔ mogya mu, mogya mu glucose, asikre a wɔde siw ano, glycemic index, aduan a wɔde ma asikreyare, apɔw-mu-teɛteɛ ma asikreyare
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