Sɛ wo duruyɛfo ka kyerɛ wo sɛ wowɔ Type 2 Diabetes a, asɛmmisa kɛse a ɛba w'adwene mu ne sɛ, "Oh, dɛn na midi mprempren?", ɛnte saa? Mpɛn pii no, sɛ wɔreka asikreyare ho asɛm a, obiara ka nsɛm te sɛ, "Nni eyinom," "Nni ngo," "Nni aburow." Sɛ wote aduan ho anohyeto a ɛte saa ho asɛm a, ɛde awerɛhow ne abasamtu pii ba w’adwene mu. Nanso ɛnnɛ yɛreka ɔkwan bi a wobɛfa so ama w’adwene mu ayɛ hare ho asɛm. Sɛ́ anka yɛbɛhaw wo ho wɔ nneɛma a wɔka kyerɛ wo sɛ "nnidi" no ho no, momma yenfi ase nsusuw ho sɛ, "Dɛn ne nneɛma foforo a ahoɔden wom a yebetumi de aka yɛn aduan ho?" Ɛyɛ ɔkwan a ɛma awerɛkyekye ne adwempa paa.
Carbohydrates nyɛ ɔtamfo no!
"Enti afei ɛsɛ sɛ yegyae nneɛma te sɛ aburow, paanoo, ne ɛmo a yedi koraa, ɛnte saa?" Eyi yɛ adwene a ɛnteɛ a nnipa pii wɔ. Nokwarem no, carbohydrates ho hia ma yɛn nipadua. Te sɛ pɛtro a wɔde yɛ kar no, yɛn nipadua nya ahoɔden de yɛ adwuma da mũ no nyinaa fi carbohydrates a yedi no mu. Nipadua no dan saa carbohydrates yi ma ɛbɛyɛ asikre bi a wɔfrɛ no glucose na ɛde di dwuma sɛ ahoɔden.
Enti dɛn nti na wɔka kyerɛ nnipa a wɔwɔ asikreyare sɛ wɔnhwɛ yiye wɔ carbohydrates ho? Sɛ yɛbɛka no tiawa a, obi a ɔwɔ asikreyare nipadua ntumi nni ahoɔden fibea a wɔfrɛ no glucose yi ho dwuma yiye. Ne saa nti, asikre dodow a ɛwɔ mogya mu, anaa asikre dodow a ɛwɔ mogya mu no betumi akɔ soro mpofirim. Ɛsɛ sɛ yɛn botae yɛ sɛ yebesiw asikre dodow a ɛkɔ soro mpofirim yi ano na yɛama akɔ so ayɛ pɛ bere tenten biara a yebetumi.
Ade a ɛho hia sen biara wɔ ha ne sɛnea carbohydrates a yɛpaw no te. Susuw ho hwɛ, nsonsonoe bɛn na ɛwɔ ɛmo a wɔayam no packet biako a wɔde ngo ne nneɛma a wɔde yɛ dɛ ayɛ, ne ɛmo a wɔanoa no yiye a wubedi ntam? Ɛwom sɛ abien no nyinaa yɛ carbohydrates de, nanso ɛmo a wɔanoa yɛ carbohydrate a ɛyɛ papa a fiber ne aduannuru ahyɛ mu ma. Ɛnonom ne nneɛma a ɛsɛ sɛ yɛpaw.
Wobɛyɛ dɛn asiesie aduan a ɛkari pɛ na ahoɔden wom?
Ɛnyɛ sɛ aduan a ɛkari pɛ yi bɛboa wo ma woadi asikre dodow a ɛwɔ wo mogya mu no so nko, na mmom ɛbɛboa wo ma ɔkɔm de wo akyɛ na asiw wo kwan sɛ wubedidi boro so. Ma yɛnhwɛ sɛnea wɔyɛ saa aduan yi.
Kae sɛ ɛsɛ sɛ wode nhabannuru ne nnuaba hyɛ wo prɛte no fã ma. Wɔ fã a aka no mu no, fa bere kakra ma carbohydrates a ɛyɛ papa na fa bere a aka no ma protein.
Bɔ mmɔden sɛ wode saa nneɛma yi bɛka w’aduan atitiriw ho.
| Aduan kuw | Nea yebetumi adi wɔ Sri Lanka ho nhwɛso ahorow |
|---|---|
| Nnuadewa a ɛnyɛ starch (Prɛte no fã) . | Akutu a ɛyɛ nwononwono, okra, yam, akutu, akutu, kabege, broccoli, kukuruku, tomato, damson, moringa. Afei nso, ahabammono ahorow nyinaa (mukunuvenna, kankun, gotukola) sɛ salad. |
| Protein a ɛnyɛ den (Bere tiaa bi fi prɛte no so) | Mpataa (wɔnnoa wɔ ngo mu), akokɔ (wɔayi ne were), ɛmo fitaa, atoko, chickpeas, peas, green beans, soya. |
| Carbs a ɛyɛ papa (Bere tiaa bi fi prɛte no so) | Aburow a ɛyɛ bruu a wɔde bran (sen sɛ wɔde aburow fitaa), atoko, atoko, ɛmo a ɛyɛ dɛ, cassava (wɔ ɔkwan a ɛfata so), aburow bran, oats. |
| Srade a ɛma apɔwmuden (Sɛnea ɛho hia) | Avocado, atoko, cashew, akutu aba, ngodua ngo (ma salad), sesame aba. |
Dɛn na ɛsɛ sɛ wudi bere a ɔkɔm de wo kakra no? (Snack Adwene) .
Sɛ ɔkɔm de wo kakra wɔ adidi ntam a, sɛ́ anka wubedi nnɔkɔnnɔkɔwade anaa bisket no, sɔ biribi te sɛ eyi hwɛ:
- Apɔw-mu-teɛteɛ a wɔde atoko bɔta bi a asikre nnim wom.
- Hummus anaasɛ aduru a wɔde bankye ahabammono a wɔayam a wɔde karɔt ne kukuruku asinasin bi ayɛ.
- Kuruwa a wɔde chickpeas a wɔanoa ahyɛ mu.
- Yogurt biako (asikre a ɛba fam).
- Kashew ne atoko kakraa bi.
Saa kwan yi so no, sɛ wode protein anaa srade a ahoɔden wom kakra ka carbohydrate ho a, wubetumi adi asikre dodow a ɛkɔ soro mpofirim wɔ mogya mu no so.
Wɔn a wɔpɛ sɛ wodi mmara ahorow bi akyi no fam
Nnipa bi wɔ hɔ a wosusuw sɛ, "Me ntumi nyɛ picky saa, ma me mmara bi a emu da hɔ, nhyehyɛe." Mfomso biara nni ho. Sɛ woyɛ saa nnipa no mu biako a, wubetumi adi aduan ho nhyehyɛe ahorow a nhwehwɛmu ada no adi sɛ mfaso wɔ so ma nnipa a wɔwɔ asikreyare akwahosan akyi.
- Mediterranea Adidi: Eyi ne amammerɛ kwan so aduan a nnipa a wɔte aman a atwa Mediterranea Po no ho ahyia mu di. HaDi mpataa, nhabannuru ne nnuaba a wɔayɛ no foforo, srade a ahoɔden wom te sɛ ngodua ngo, ne nnuaba pii. Tow nam kɔkɔɔ ne nnuan a asikre wom ano hye.
- DASH Aduan: Ɛwom sɛ wɔde ba sɛnea ɛbɛyɛ a wobetumi asiw mogya mmoroso ano de, nanso saa aduan yi nso so wɔ mfaso kɛse ma asikreyare. Ɛsan nso de nnuan a nkyene, asikre, ne srade a ɛdɔɔso nnim di kan.
Ade a ɛho hia sen biara ne sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi ase adi aduan titiriw te sɛ eyi na woahwɛ ahu sɛ ɛfata w’akwahosan tebea ne nnuru a worenom no.
Awiei koraa no, asikreyare yɛ hokwan a wubenya de asusuw w’adidi ho wɔ ɔkwan foforo a wususuw ho so. Mma ɛnnyɛ wo duru. Sɛ woyɛ nsakrae nketenkete a, wubetumi akɔ so anya apɔwmuden bere a woda so ara nya w’aduan mu anigye no.
Nkrasɛm a Wɔde Kɔ Fie
- Asikreyare a wubehu no nkyerɛ sɛ w’aduan wiase no aba awiei. Sɛ́ anka wubesusuw nneɛma a "wontumi nni" ho no, susuw nneɛma a ahoɔden wom a "worentumi nni" ho yiye.
- Carbohydrates ho hia ma nipadua no. Nea ɛho hia ne su no. Sɛ́ anka wobɛfa paanoo fitaa ne aburow fitaa no, paw carbohydrates a ahoɔdennuru wom te sɛ aburow a ɛyɛ bruu a wɔde bran, yam, ne ɛmo a ɛyɛ dɛ ayɛ.
- Kari pɛ wɔ wo prɛte mu: Fa nhabannuru ne nhabannuru hyɛ wo prɛte no fã ma, fa protein (mpataa, atoko) hyɛ fã ma, na fa carbohydrates a ɛyɛ papa hyɛ nea aka no ma.
- Nsuro sɛ wobɛfa aduan a ahoɔden wom ama ɔkɔm kakra. Ɛyɛ papa sɛ wode carbohydrate ne protein anaa srade a ahoɔden wom kakra bɛka ho.
- Ansa na wubedi aduan pɔtee bi akyi (sɛ nhwɛso no, Mediterranea aduan) no, bere nyinaa wo ne wo duruyɛfo nka ho asɛm ne nsakrae biara a ɛsɛ sɛ woyɛ wɔ w’aduan mu.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho