So woasusuw nea ‘carbs’ a ɛwɔ nnuan a yedi mu no kyerɛ, ne nea enti a ɛho hia saa no ho pɛn? Ebia wo duruyɛfo aka akyerɛ wo sɛ di wo carbs so efisɛ wowɔ asikreyare. Anaasɛ ebia worebɔ mmɔden sɛ wobɛtew wo carbs so na ama wo mu duru so atew. Ɛmfa ho nea enti a ɛte saa no, ɛnnɛ yɛbɛka nea carbohydrate dodow yi yɛ ne sɛnea wɔyɛ no pɛpɛɛpɛ ho asɛm. Ɛnyɛ den sɛnea wususuw, na sɛ wote ase yiye a, ɛnyɛ den sɛ w’ankasa wubetumi ayɛ.
Nea edi kan no, ma yɛnhwɛ, dɛn ne carbohydrates?
Sɛ yɛbɛka no tiawa a, carbohydrates ne ahoɔden fibea titiriw ma yɛn nipadua. Wɔte sɛ pɛtro a wɔde yɛ kar. Sɛ yedi aduan a carbohydrates wom a, yɛn aduan mu nneɛma dannan no ntɛmntɛm ma ɛbɛyɛ glucose, anaa ‘mogya mu asikre’ sɛnea yɛfrɛ no no. Afei yɛn nipadua no de saa glucose no di dwuma de yɛ ahoɔden a ehia saa bere no. Wɔde nea aka no sie nipadua no mu ma wɔde adi dwuma akyiri yi.
Sɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so anaasɛ wobɛhwɛ tebea bi te sɛ asikreyare so a, ɛho hia yiye sɛ wobɛtew saa carbs yi a wubedi so na woapaw carbs ahorow a ahoɔden wom sen biara.
Dɛn nti na carbs a wɔbɛkan no ho hia ma obi a ɔwɔ asikreyare?
Sɛ obi a ɔwɔ apɔwmuden a onni asikreyare di aduan a carbs wom a, asikre dodow a ɛwɔ ne mogya mu no kɔ soro. Nanso, bere koro no ara mu no, hormone bi a wɔfrɛ no insulin a nipadua no yɛ no ba mu na ɛhwɛ asikre dodow so na ankɔ soro dodo. Fa no sɛ insulin sɛ kar polisini, a ɔkyerɛ asikre kar ahorow a ɛwɔ mogya no mu no kwan kɔ mmeae a ɛfata (nkwaboaa) wɔ nhyehyɛe kwan so.
Nanso obi a ɔwɔ asikreyare wɔ ɔhaw bi wɔ saa adeyɛ yi ho.
- Asikreyare a Ɛto so 1: Saa nkurɔfo yi ntumi nyɛ insulin wɔ wɔn nipadua mu. Enti, ɛsɛ sɛ wɔde insulin gu akyi na ama asikre a ɛwɔ wɔn mogya mu no ayɛ kɛse. Enti, sɛ wobɛfa insulin dodow a ɛfata ama carbs dodow a wodi a, ɛho hia sɛ wuhu carbs gram dodow pɔtee a ɛwɔ aduan a wodi no mu.
- Asikreyare a Ɛto so Abien: Ɛwom sɛ wɔyɛ insulin wɔ saa nnipa yi nipadua mu de, nanso nipadua no nyɛ saa insulin no ho biribi yiye (insulin resistance). Afei nso, ebia dodow a wɔyɛ no rennɔɔso. Enti, ɛsɛ sɛ saa nkurɔfo yi nso hwɛ yiye wɔ carbs dodow a wodi ho.
Momma yɛnhwehwɛ nnuan a carbs wom ankasa!
Sɛ yɛdwene carbs ho a, yɛdwen paanoo, aburow, ne noodles ho. Nanso nokwarem no, nnuan afoforo pii wɔ hɔ a carbs wom. Sɛ worekan carbs a, ɛsɛ sɛ wohwɛ yiye wɔ eyinom nyinaa ho.
| Aduan kuw | Nhwɛso ahorow a abu so wɔ yɛn man yi mu |
|---|---|
| Nnuan a Starch wom | Aburow, paanoo, noodles, ɛmo, ɛmo a ɛyɛ dɛ, cassava, paanoo aba, oats |
| Asikre ahorow | Asikre fitaa, anonne a ɛyɛ dɛ, keeki, bisket, toffee, nnuan a ɛyɛ dɛ |
| Aduaba | Ɛkame ayɛ sɛ nnuaba nyinaa te sɛ banana, mango, papaya, akutu, ne apɔw-mu-teɛteɛ, wɔ carbs. |
| Nufusu & Yogurt a Wɔde Yɛ Nneɛma | Nufusu a wɔayɛ no foforo, yogurt, nufusu a wɔayam |
| Atosodeɛ | Nnuadewa dodow no ara nni carbs pii, nanso nneɛma te sɛ beets, carrots, bankye, ne pumpkin wɔ bi. |
| Atoko a wɔfrɛ no legumes | Lentils, chickpeas, bankye a ɛyɛ ahabammono, peas |
Ɔkwan bɛn so na woyɛ aduan a ɛfata wo ho nhyehyɛe?
Sɛ woyɛ nhyehyɛe fa carbs, protein, ne srade dodow a wuhia da biara ho a, ebetumi aboa ma asikre dodow a ɛwɔ wo mogya mu no akɔ so ayɛ nea ɛfata.
Abenfo kamfo kyerɛ sɛ yenya yɛn da biara da calories nyinaa mu 45% kosi 65% fi carbohydrates mu. Calories 4 na ɛwɔ carbohydrates gram 1 mu.
Sɛ nhwɛso no, sɛ woredi calories 2,000 da biara a, ɛsɛ sɛ wode si w’ani so sɛ wubedi carbohydrates gram 225 kosi 325. Nanso, sɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so a , wubetumi asusuw ho sɛ wobɛtew saa dodow yi so akɔ bɛyɛ gram 100-150 da biara.
Wɔ ɔpanyin a ɔwɔ asikreyare fam no, botae titiriw ne sɛ obenya carbs gram 45-60 wɔ aduan titiriw biara mu ne gram 15-20 wɔ aduan titiriw biara mu . Nanso, eyi nyɛ ade koro wɔ obiara fam.
Ade a ɛho hia sen biara: Saa dodow yi betumi ayɛ soronko a egyina wo mfe, wo mu duru, sɛnea woyɛ nnam, ne nnuru biara a wonom so. Enti ɛyɛ nea asiane biara nni ho na eye sen biara sɛ wo ne wo duruyɛfo anaa aduannuru ho ɔbenfo bɛkasa afa dodow a ɛfata ama wo ho.
Momma yɛnkenkan aduannuru ho nkyerɛwde a ɛwɔ aduan a wɔde ahyɛ mu no so!
Mprempren ɛyɛ mmerɛw kɛse sɛ wobɛkan carbs a ɛwɔ nnuan a wɔakyekyere a wotɔ wɔ sotɔɔ a wɔtɔn nneɛma wom mu no. Hwɛ "Nutrition Facts" a wɔakyerɛw wɔ ade a wɔde ahyɛ mu no so kɛkɛ.
1. Hwɛ "Total Carbohydrate" ɔfa no: Gram dodow yɛ carbs dodow a ɛwɔ saa aduan no mu nyinaa.
2. Hwɛ "Serving Size": Eyi ho hia yiye. Carbs dodow a ɛwɔ label no so no fa saa "Serving Size" no nkutoo ho. Sɛ nhwɛso no, sɛ biscuit packet bi ka sɛ "Serving Size: 2 biscuits" na ɛka sɛ carbs gram 15 a, sɛ wudi biscuit 4 a, wubenya carbs gram 30.
3. Hwɛ yiye wɔ "Dietary Fiber" ho: Wɔakyerɛw eyi nso wɔ "Total Carbohydrate" ase. Eyi yɛ carb bi a yɛn nipadua ntumi nnye. Enti, ennya asikre dodow a ɛwɔ mogya mu no so nkɛntɛnso kɛse. Ɛwom sɛ nnipa binom bu "Net Carbs" ho akontaa denam saa nhama yi a woyi fi carbs nyinaa mu so de, nanso nnuruyɛfo kamfo kyerɛ sɛ wɔmfa "Total Carbohydrate" bo no nni dwuma .
Nsonsonoe a ɛda carbs a ɛnyɛ den ne nea ɛyɛ den ntam
Carbs ahorow abien na ɛwɔ hɔ. Ɛwom sɛ wɔde gram bu abien no nyinaa ho akontaa wɔ ɔkwan koro so de, nanso ɛsono nkɛntɛnso a enya wɔ nipadua no so koraa. Enti ɛho hia sɛ wuhu nsonsonoe a ɛwɔ mu.
| Su | Carbohydrates a Ɛnyɛ Den | Carbohydrates a Ɛyɛ Den |
|---|---|---|
| Nhyehyɛeɛ | Wɔde asikre molecule ahorow a ɛnyɛ den na ɛyɛe. | Asikre molecule ahorow no abɔ nkɔnsɔnkɔnsɔn atenten mu. |
| Nnuan a wɔyam | Wɔyam ntɛmntɛm paa na ɛma ahoɔden. | Egye bere tenten ansa na ayam. |
| Nkɛntɛnso a enya wɔ asikre a ɛwɔ mogya mu so | Asikre dodow a ɛwɔ mogya mu no kɔ soro mpofirim. | Asikre dodow a ɛwɔ mogya mu no kɔ soro nkakrankakra na ɛkɔ soro bere nyinaa. |
| Aduannuru a ɛsom bo | Mpɛn pii no, aduannuru nni mu, na wɔfrɛ wɔn "calories hunu." | Aduannuru te sɛ fiber, vitamin, ne minerals pii wom. |
| Nhwɛso ahorow | Asikre, anonne a ɛyɛ dɛ, paanoo fitaa, keeki, bisket, nnɔkɔnnɔkɔwade. | Aburow a ɛyɛ bruu, atoko, oats, nnuaba, nhabannuru, atoko, chickpeas. |
Carbohydrates a ɛyɛ den a wobɛpaw no ye sen biara ma w’akwahosan.
Sɛ wonom insulin a, wobɛyɛ dɛn asiesie wo carbohydrate dodow?
Eyi ho hia yiye ma nnipa binom a wɔnom insulin de di aduan. Ɛsɛ sɛ wubu insulin dodow a ɛfata ma carbs gram dodow a ɛwɔ aduan a wudi no mu. Yɛfrɛ eyi "Insulin ne Carbohydrate Nkyɛmu." Ɛne sɛ, carbs gram dodow a wobetumi de insulin unit 1 adi so.
Mpɛn pii no, insulin a ɛyɛ adwuma ntɛmntɛm unit 1 tumi di carbohydrates bɛyɛ gram 12-15 so. Nanso eyi yɛ bo a wɔkyekyem pɛpɛɛpɛ ara kwa.
Kɔkɔbɔ: Saa nsusuwii yi gu ahorow kɛse wɔ onipa biara mu. Ebetumi nso asesa denam nneɛma te sɛ da no mu bere, apɔw-mu-teɛteɛ dodow a woyɛ, ne adwennwen dodow so. Enti, ɛho hia sɛ wo ne wo duruyɛfo yɛ adwuma hwehwɛ nsusuwii a ɛfa wo nipadua ho pɔtee na woyɛ nhyehyɛe bi. Mma w’ankasa nsakra insulin dodow a wode di dwuma no da.
Nkrasɛm a Wɔde Kɔ Fie
- Carbs a wɔkan no yɛ ɔkwan pa a wɔfa so boa ma wodi asikreyare so na wo mu duru so tew.
- Mma wo werɛ mmfi sɛ ɛnyɛ paanoo ne aburow nko na carbs wɔ, na mmom nnuaba, nufusu, nhabannuru bi, ne nnuaba nso mu.
- Sɛ woretɔ nnuan a wɔakyekyere a, hwɛ "Total Carbohydrate" ne "Serving Size" afã horow a ɛwɔ krataa no so no yiye.
- Sɛ wopaw carbs a ɛyɛ den te sɛ aburow a wɔayam, nhabannuru, ne atoko sen sɛ wobɛpaw carbs a ɛnyɛ den te sɛ asikre ne esiam fitaa a, eye ma w’akwahosan kɛse.
- Hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa afa carbs dodow a wuhia da biara ne, sɛ wofa insulin a, dodow a ɛfata a ɛbɛma woanya afotu a eye sen biara ho.
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