Sɛ wo duruyɛfo ka kyerɛ wo sɛ wowɔ asikreyare a, ebia wobɛte nka sɛ ɛsɛ sɛ wosakra w’aduan pii. Ɛwom mpo sɛ wɔka kyerɛ wo sɛ ‘di yiye na tew asikre so de,’ nanso mmere bi wɔ hɔ a wokɔ sotɔɔ anaa aguadidan kɛse bi mu na wuntumi nhu nea wobɛpaw ne nea wubehuruw. Ɛtɔ mmere bi a, wɔka sɛ asikre pii wɔ nnuaba mu mpo. Dɛn ankasa ne ‘adidi pa’ yi? Nnuan bɛn na eye ma wo a ɛboa ma wohwɛ asikre dodow a ɛwɔ wo mogya mu so? Momma yɛnka ho asɛm tiawa.
Asikreyare, titiriw Asikreyare a ɛto so abien, yɛ bere a yɛn nipadua ntumi mfa carbohydrates, anaa starches ne asikre nni dwuma yiye. Yɛfrɛ eyi insulin a ɛko tia . Enti nea ɛsɛ sɛ yɛyɛ ne sɛ yɛhwɛ asikre dodow a ɛwɔ yɛn mogya mu no so. Nanso biribiara nni hɔ a wɔfrɛ no ‘asikreyarefo aduan a wɔahyehyɛ’. Ne nyinaa fa kari pɛ ho. Saa kari pɛ no fi ase wɔ wo prɛte so.
Eyi ne ɔkwan a wofa so kyɛ wo prɛte
Fa no sɛ wowɔ prɛte a ne kɛse yɛ nsateakwaa 9 wɔ w’anim. Afei kyekyɛ mu wɔ adwene mu kosi mfinimfini pɛɛ. Wopɛ sɛ wode nhabannuru a starch nnim hyɛ saa fã no ma. Yɛfrɛ saa veggies a ɛnyɛ starchy yi.
Afei, kyekyɛ prɛte no fã a aka no mu abien a ɛyɛ pɛ. Ɔfã biako ma protein. Ɔfã foforo no ma carbohydrates anaa nnuan a starch wom. Yehia srade nso, nanso wonni ɔfã soronko biara mma wɔn. Wubetumi de kakra aka ho sɛ ade a wode siesie fie. Sɛ nhwɛso no, avocado asinasin bi a wɔde ahyɛ akokɔ salad so, nnuaba bi a wɔde ahyɛ yogurt so, anaa ngodua ngo kakra a wɔde ahyɛ mpataa salad so.
Sɛnea wobɛte sɛnea wɔkyɛ prɛte ase yiye ni.
| Mprɛte no fã bi | Nnuan ahorow a ɛsɛ sɛ wodi (nhwɛso ahorow) . |
|---|---|
| Mprɛte no fã (1/2). | Nnuadewa a ɛnyɛ starchy: Karɔt, broccoli, cauliflower, spinach, spinach, akutu a ɛyɛ nwononwono, okra, kukuruku, tomato, kabege, lettuce. Wubetumi adi eyinom sɛnea wopɛ. |
| Bere tiaa bi fi prɛte no so (1/4) . | Protein a ɛwɔ nipadua mu:Mpataa, akokɔ (a onni honam ani), atoko, akutu, bankye a ɛyɛ ahabammono, nkesua, tofu. |
| Bere tiaa bi fi prɛte no so (1/4) . | Carbohydrates a starch ne fiber wom (Carbs with Fiber): Aburow kɔkɔɔ, ɛmo a ɛyɛ dɛ, ɛmo, atoko, quinoa, nnuaba (te sɛ borɔdɔma, apɔw-mu-teɛteɛ, pears). Ɛsɛ sɛ wɔnom eyinom wɔ ɔkwan a ɛfata so . Sɛ wɔpaw nnuan a ahoɔdennuru pii wom a, ɛboa ma asikre a ɛkɔ mogya no mu ntɛmntɛm no so. |
Mfaso a ɛwɔ so sɛ wodi kan yɛ aduan ho nhyehyɛe
Seesei a wunim sɛnea ɛsɛ sɛ wo prɛte no yɛ no, di kan yɛ w’aduan ho nhyehyɛe a saa prɛte no wɔ w’adwenem. Fi ase yɛ mmerɛw. Sɛ́ anka wubedi ade koro da biara no, paw anɔpaduan abien, awia aduan abien, ne anwummere aduan abien na di nnidiso nnidiso.
Ade a ɛho hia sen biara ne sɛ, sɛ woreyɛ w’aduan ho nhyehyɛe a, yɛ ho nhyehyɛe wɔ protein ne nhabannuru ho, na ɛnyɛ carbohydrates (aburow, paanoo, roti).
Sɛ yɛbɛka no tiawa a, sɛ́ anka wubesusuw sɛ, "Meredi aburow anadwo yi," susuw ho sɛ, "Me ne mpataa redi nhabannuru pii anadwo yi, na mede aburow kakra bɛka ho." Wɔ yɛn man yi mu no, aburow na wɔtaa di. Nanso sɛ́ anka wobɛkyɛ curry wɔ aburow prɛte so no, wubetumi akyɛ aburow bi wɔ curry prɛte so.
Sɛ ɛsɛ sɛ wode ahopere didi wɔ abɔnten a, sɛ woredi biribi te sɛ kottu anaa aburow a wɔayam a, bisa nhabannuru ne nam/mpataa/nkesua pii sɛnea wubetumi, na tew aburow/roti dodow so.
Susuw nnuan a wɔde di agoru nso ho.
Sɛ ɔkɔm de wo wɔ adidi ntam a, sɛ́ anka wobɛnom bisket ne keeki a asikre wom no, paw nneɛma te sɛ:
- Nnuadewa kakraa bi (cashews, almonds, peanuts) .
- Yogurt a asikre biara nka ho
- Apɔw-mu-teɛteɛ bi
- Nnuadewa kakraa bi te sɛ kukuruku ne karɔt
Fa list bi ka wo ho bere a worekɔtotɔ nneɛma no.
Sɛ woyɛ w’aduan ho nhyehyɛe wie a, kyerɛw nneɛma a wuhia no kyerɛw nsɛm a wɔahyehyɛ. Wobetumi ayɛ eyi wɔ ɔkwan a ɛnyɛ den so. Sɛ wokyekyɛ mu akuw te sɛ nhabannuru, nnuaba, nam/mpataa, nufusu mu nneɛma, ne nnuan a ɛyɛ mmerɛw a, ɛyɛ mmerɛw.
Sɛ wokura list a, wubetumi adi ɔpɛ a wowɔ sɛ wobɛtɔ nneɛma a ɛho nhia, titiriw nnɔkɔnnɔkɔwade, bisket, ne nnuan a wɔakyekyere no so. Tɔ nneɛma a ɛwɔ wo din mu no nkutoo.
Sɛ wuntumi nnya nhabannuru ne nnuaba a wɔayɛ no foforo bere nyinaa a, nhabannuru ne nnuaba a wɔahyɛ no nwini yɛ ɔkwan pa a wobɛfa so ayɛ saa. Efisɛ sɛ wɔtetew nhabannuru anaa nnuaba bi fi dua no mu pɛ a, bere kɔ so no, aduannuru a ɛwɔ mu no so tew. Nanso frozen yɛ bere a wɔn aduannuru a ɛsom bo no yɛ nea ɛsen biara. Enti ɛho nhia sɛ wohaw wo ho wɔ aduannuru a ɛwɔ mu no ho.
Ɔkwan bɛn so na wopaw nneɛma wɔ aguadidan akɛse mu?
Enkosi sɛ wobɛsua saa nneɛma yi no, kɔ aguadidan akɛse mu bere a nnipa kakraa bi na wɔwɔ hɔ no. Saa kwan no so no, wubetumi de asomdwoe apaw wo nneɛma a wobɛtɔ a wunhia adwennwen biara. Mma nnkɔ sotɔɔ mu bere a ɔkɔm de wo. Sɛ woyɛ saa a, ɛda adi sɛ wobɛtɔ nneɛma a ɛho nhia.
Mpɛn pii no, nhabannuru, nnuaba, nam, mpataa, ne nufusu a wɔayɛ no foforo wɔ nneɛma a wɔde gu sotɔɔ no ho no so. Ɛsɛ sɛ wode w’adwene si saa mmeae no so. Mfinimfini shelves no ne baabi a nnuan, bisket, ne anonne a wɔakyekyere na wɔayɛ ho adwuma no mu dodow no ara wɔ. Ɛho nhia sɛ wokwati wɔn koraa, nanso hwɛ yiye paa bere a worepaw no.
Kenkan ade biara a wɔakyerɛw so no yiye.
Eyi yɛ yaw kakra, nanso ɛho hia yiye. Mfiase no, nkyerɛwde biara a wɔkenkan no betumi ayɛ te sɛ nea ɛyɛ ɔhaw. Nanso bere bi akyi no, wobɛma ayɛ wo su.
Ɛnyɛ biribiara a wɔakyerɛw so sɛ "srade nnim" na eye ma obi a ɔwɔ asikreyare. Mpɛn pii no, srade so atew nnuan yi so na mmom wɔde asikre pii aka ho na ama ayɛ dɛ. Eyi betumi ayɛ akwanside kɛse ama mmɔden a wobɔ sɛ wubedi asikre dodow a ɛwɔ wo mogya mu no so.
Sɛ worekenkan nkyerɛwde bi a, ma w’adwene si nneɛma abien yi so titiriw:
1. Total Carbohydrates: Eyi ne nea ɛboa wo ma wuhu dodow a wubetumi adi wɔ adidi biako mu.
2. Asikre a Wɔde Ka Ho: Eyi ne asikre dodow a wɔde ayɛ aduan bi bere a wɔresiesie no, de ka asikre a ɛwɔ nnuaba ne nufusu mu fi awosu mu ho. Paw biribi a asikre kakraa bi na ɛwom sɛnea wubetumi.
Afei nso, hwɛ nneɛma a wɔde yɛ aduan no. Dodow a ɛyɛ tiaa na ɛnyɛ den no, dodow no ara na eye. Sɛ asɛmfua asikre wɔ nsɛm a wɔahyehyɛ no mfiase a, ɛkyerɛ sɛ asikre pii wom. Ɛtɔ mmere bi a, sɛ́ anka wɔde asɛmfua asikre bɛka no tẽẽ no, ebia asikre ahorow pii bɛka ho wɔ din afoforo te sɛ atoko srade, fructose, glucose, maltose. Hwɛ yiye wɔ ɛno nso ho.
Mma ɛnhaw wo, wode eyi bɛyɛ wo su nkakrankakra.
Bere a woakenkan nkyerɛwde kakraa bi a wɔakyerɛw so, ayɛ aduan ho nhyehyɛe adapɛn abien, na woakɔ sotɔɔ a wɔtɔn nnuan mu a woakyerɛw nneɛma din awie no, ne nyinaa bɛyɛ nea ɛfata koraa. Asikreyare sesa sɛnea wohwɛ aduan ampa. Nanso ɛno nkyerɛ sɛ ɛsɛ sɛ wugyae aduan ho anigye.
Ɛte sɛ nea wode pɛtro rema wo nipadua. Aduan a yedi no ne pɛtro a yɛn nipadua hia na ama yɛatumi ayɛ nnam na yɛanya apɔwmuden. Obiara mpɛ sɛ odi salad da biara, nanso sɛ ɛma asikre dodow a ɛwɔ wo mogya mu no kɔ so yɛ adwuma a, ɛnde mfaso wɔ so, ɛnte saa? Ne nyinaa fa kari pɛ ho. Sɛ wowɔ asɛmmisa bi a, ntwentwɛn wo nan ase da sɛ wobɛkɔ wo duruyɛfo anaa aduannuru ho ɔbenfo nkyɛn.
Nkrasɛm a Wɔde Kɔ Fie
- Di kan yɛ w’aduan ho nhyehyɛe, yɛ nneɛma a wobɛtɔ ho nhyehyɛe, na kɔ sotɔɔ no mu.
- Fa yɛ wo su sɛ wobɛkyekyɛ wo prɛte mu (prɛte no fã yɛ nhabannuru, fã yɛ protein, fã yɛ starch).
- Fa nhabannuru a wɔayɛ no foforo anaa nea wɔahyɛ no nwini, nnuaba, ne protein a ɛnyɛ den di kan.
- Kenkan nnuan a wɔakyerɛw so bere nyinaa, titiriw carbohydrates ne asikre a wɔde aka ho nyinaa .
- Eyi nyɛ biribi a ɛbɛsakra da koro pɛ. Ɛsɛ sɛ wunya wo ho abotare. Wubetumi de nkakrankakra asua saa asetra kwan yi.
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