Sɛ wo duruyɛfo ka kyerɛ wo sɛ wowɔ asikreyare a, ebia ɔbɛka nso sɛ, "Wowɔ asiane mu sɛ wubenya komayare." Ɛyɛ ade a ɛfata sɛ wobɛte ehu nka kakra na woayɛ basaa bere a wote saa no. Nanso mma ɛnhaw wo. Asɛmpa no ne sɛ, sɛ wufi ase di wo asikreyare so nnɛ a, wubetumi asiw ɔhaw akɛse pii a wubehyia daakye, te sɛ komayare ano. Nokwarem no, asikreyare a wobedi ho dwuma no nyɛ biribi a wɔde awo wo. Egye bere na ɛsɛ sɛ wusua nneɛma foforo. Nanso bere a woyɛ wo su no, wubehu sɛ ɛnyɛ den saa. Ma yɛnhwɛ nea saa suban ahorow no yɛ.
Momma yensua sɛnea yebesusuw asikre dodow a ɛwɔ mogya mu no pɛpɛɛpɛ.
Asikre dodow a ɛwɔ wo mogya mu a wobɛhwɛ so no yɛ akwan a eye sen biara a wobɛfa so asiw komayare ne asikreyare ho nsɛnnennen afoforo ano no mu biako. Ɛno nti na ɛho hia sɛ wohwɛ asikre dodow a ɛwɔ wo mogya mu daa no. Sɛ wuhu sɛ asikre dodow a ɛwɔ wo mogya mu dɔɔso a, wubetumi ayɛ nsakrae wɔ w’aduan, w’asetra kwan, ne nnuru a wode di dwuma mu.
Eyi nti, yɛde ɛlɛtrɔnik mfiri ketewa bi a wɔfrɛ no `glucometer` na edi dwuma. Ɔkwan a wɔfa so de di dwuma no yɛ mmerɛw yiye:
- Nea edi kan no, fa samina hohoro wo nsa yiye na ma ɛnyow.
- Afei fa sɔhwɛ krataa no hyɛ afiri no mu.
- Fa lancet ketewa a ɛka sɔhwɛ kit no ho no bɔ wo nsateaa ano kɛkɛ.
- Ka mogya a ɛtɔ no kɔ baabi a wɔakyerɛ wɔ sɔhwɛ krataa no so no na fa kura hɔ kakra.
- Wɔ sikɔne kakraa bi mu no, asikre dodow a wowɔ no bɛda adi wɔ screen no so.
Ɛwom sɛ mita bi ma wutumi kyerɛw w’akenkan no de, nanso mpɛn pii no, ɛboa sɛ wobɛkyerɛw agu nhoma ketewa bi a wode kyerɛw nsɛm anaa kalenda so. Bisa wo duruyɛfo mpɛn dodow a ɛsɛ sɛ wohwɛ asikre a ɛwɔ wo mogya mu. Mpɛn pii no, gye sɛ wɔakyerɛ sɛ asikre dodow a ɛwɔ wo mogya mu no yɛ 80 kosi 130 mg/dL ansa na woadi . Nnɔnhwerew abien wɔ aduan akyi no, ɛsɛ sɛ ennu 180 mg/dL .
Ma wo nnuru a wode di dwuma no ho nsɛm yiye.
Sɛ worenom nnuru a wɔde sa asikreyare a, ɛho hia sɛ wunya sɛnea aduru no yɛ adwuma ne nea ebetumi afi mu aba no ho ntease a emu da hɔ. Titiriw sɛ worenom insulin a, ɛho hia yiye sɛ wuhu dodow pɔtee a ɛsɛ sɛ wonom wɔ mmere ahorow mu. Sɛ wowɔ ɔhaw bi wɔ eyi ho a, mfa wo ho nnfɛre na wo ne wo duruyɛfo nkasa. Obetumi aboa wo, anaasɛ ɔde wo bɛkɔ asikreyare ho ɔkyerɛkyerɛfo nkyɛn, a obetumi aboa wo ma woanom dodow a ɛfata bere biara.
Hia a ɛho hia sɛ yɛhwɛ carbohydrates a ɛwɔ mu no so
Carbohydrates ne aduannuru a enya asikre dodow a ɛwɔ mogya mu so nkɛntɛnso kɛse, sen protein anaa srade a ɛwɔ nnuan a yedi mu. Enti sɛ wohwɛ carbohydrates dodow a wudi da biara a, ebetumi aboa kɛse ma woabɔ wo koma ho ban bere tenten.
Susuw ho hwɛ, sɛ asikre dɔɔso wɔ mogya mu kyɛ dodo a, ebetumi asɛe ntini ne ntini a ɛboa ma yɛn koma yɛ adwuma no. Ɛma ɔfe, srade, ne mogya mu srade a wɔfrɛ no triglycerides nso yɛ kɛse. Saa nneɛma yi nyinaa bom bue kwan ma komayare ba.
Aduandi ho ɔbenfo anaa asikreyare ho ɔkyerɛkyerɛfo betumi akyerɛ wo sɛnea wobɛkan carbohydrates. Mpɛn pii no, nea ɛka eyi ho ne sɛ wobɛma w’ani aku nneɛma a wɔde di dwuma no kɛse so, akenkan nnuan a wɔakyerɛw so, na woasua sɛnea wɔkan nneɛma te sɛ nhabannuru ne nnuaba a enni nkyerɛwde so.
Nsonsonoe a ɛda carbohydrates pa ne bɔne ntam
Bere a carbohydrates a wobɛkan ho hia no, kae sɛ ɛnyɛ carbohydrates nyinaa na wɔbɔɔ no pɛpɛɛpɛ. Ebi nso ye ma yɛn nipadua, na ebi nso nyɛ papa. Momma yɛnhwɛ nsonsonoe a ɛwɔ mu.
| Carbohydrate ahorow a ɛwɔ nipadua no mu | Nhwɛso ahorow | Sɛnea ɛka nipadua no |
|---|---|---|
| Carbohydrates a enye/a ɛnyɛ den (Carbs a Wɔayɛ no Yiye/Simple) . | Abodoo fitaa, nneɛma a wɔde paanoo ayɛ, bisket, keeki, anonne a ɛyɛ dɛ, ɛmo a wɔayam | Aduannuru ne fiber kakraa bi na ɛwom. Ɛma asikre dodow a ɛwɔ mogya mu no kɔ soro ntɛmntɛm. Ɛma obi mu duru yɛ kɛse. |
| Carbohydrates a eye/a ɛyɛ den (Carbs a Ɛyɛ Den) . | Nnuadewa, nnuaba, aburow a wɔayam (buckwheat, barley), chickpeas, peas, green beans, aburow a ɛyɛ bruu, oats | Fiber ne aduannuru pii wom. Ɛboa ma asikre a ɛwɔ mogya mu no so. Ɛboa ma wotumi siw wo mu duru ano na ɛtew srade a ɛwɔ nipadua mu no so. |
Enti paw nhabannuru, nnuaba, atoko, ne aburow a wɔayam bere biara a ɛbɛyɛ yiye. Sɛ wodi paanoo, pasta, anaa aburow a, bɔ mmɔden sɛ wobɛpaw nea ɛka sɛ "100% whole grain."
Nya bere ma apɔw-mu-teɛteɛ wɔ wo kalenda so.
Sɛ wowɔ asikreyare a, da biara da apɔw-mu-teɛteɛ ho hia na ama asikre dodow a ɛwɔ wo mogya mu no akɔ so na ama wo koma ayɛ yiye. Ɔkwan a ɛyɛ mmerɛw a wobɛfa so ama eyi ayɛ wo su da biara da ne sɛ wobɛhyehyɛ bere a wode bɛteɛteɛ w’apɔw mu wɔ wo kalenda so, ne wo nnwuma afoforo a ɛho hia. Ɛsɛ sɛ wode w’apɔw-mu-teɛteɛ nso ne w’aduan ne nnuru a wode di dwuma no hyia. Wo ne wo duruyɛfo nka bere a eye sen biara a ɛsɛ sɛ woteɛteɛ w’apɔw mu ho asɛm.
Ade foforo a ɛsɛ sɛ wohyɛ no agyirae wɔ wo kalenda so ne wo duruyɛfo a wobɛkɔ akɔhwɛ wo. Wɔ wo afe afe nhwehwɛmu akyi no, yɛ nhyehyɛe kɔ wo duruyɛfo nkyɛn ntɛm ara sɛ wote nka sɛ ɛsɛ sɛ wosakra wo nnuru dodow, sɛ ɛyɛ den ma wo sɛ wubedi wo mogya mu asikre so, anaasɛ sɛ wunya yare no ho sɛnkyerɛnne foforo a.
Hu adwennwen na di ho dwuma
Adwennwen betumi ama asikre dodow a ɛwɔ yɛn mogya mu no akɔ soro. Ɛnyɛ ɛno nko, na mmom ebetumi de nna ho haw nso aba na ɛde nneyɛe a epira koma ne akwahosan te sɛ adidi boro so, sigaretnom, ne nsa a wɔnom mu aba.
Ɛrentumi nyɛ yiye sɛ wubeyi tebea horow a ɛhaw adwene afi w’asetra mu koraa. Enti hwɛ nsɛnkyerɛnne a ɛkyerɛ sɛ adwennwen reyɛ kɛse no yiye. Sɛ nhwɛso no, nsusuwii a ɛhaw adwene, koma a ɛretu mmirika, anaa nnuan a ahoɔden nnim te sɛ nsa ho akɔnnɔ. Wɔ nsɛm yi mu no, hwehwɛ ɔkwan a wobɛfa so atew adwennwen no so.
- Hom home kɔ akyiri.
- Dwinnwen ho.
- Kɔ nantew simma kakraa bi.
- Wo ne w’adamfo paa nkasa.
Sɛ eyinom mu biara nyɛ adwuma a, kɔ obi a ɔyɛ adwenemyare ho ɔbenfo, te sɛ adwenemyare ho oduruyɛfo, asetra mu nsɛm ho ɔbenfo, anaa adwene ho ɔbenfo. Wobetumi aboa wo ma woasua akwan foforo a wobɛfa so adi saa nkate a emu yɛ den yi ho dwuma na woadi adwennwen ho dwuma.
Nkrasɛm a Wɔde Kɔ Fie
- Asikre dodow a ɛwɔ wo mogya mu a wobɛhwɛ na woakyerɛw ato hɔ daa no ne ade a edi kan a wobɛfa so adi asikreyare ne komayare so.
- Hwɛ nnuru a wonom, titiriw insulin. Sɛ w’adwene mu yɛ wo naa a, bisa wo duruyɛfo.
- Ma w’adwene nkɔ carbohydrates dodow a ɛwɔ w’aduan mu no so. Paw carbohydrates pa (nhabannuru, nnuaba, aburow a wɔayam) sen carbohydrates bɔne.
- Ma apɔw-mu-teɛteɛ da biara da nyɛ wo su a ɛyɛ ahyɛde. Hyɛ no agyirae wɔ wo kalenda so.
- Di nnuan a wɔanoa wɔ fie sɛnea wubetumi biara. Sɛ wodi kan yɛ aduan ho nhyehyɛe a, ɛma ɛyɛ mmerɛw sɛ wobɛpaw nneɛma a ahoɔden wom.
- Kae sɛ adwennwen yɛ wo tamfo. Hu na fa akwan pa a wobɛfa so adi ho dwuma di dwuma.
- Wo ne wo duruyɛfo nsusuw nneɛma biara a ɛhaw wo ho wɔ saa nneɛma yi nyinaa ho.
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