So woanya oduruyɛfo bi aka akyerɛ wo pɛn sɛ, "Wowɔ asikre pii dodo, ɛsɛ sɛ wohwɛ yiye wɔ w'aduan ho"? Anaasɛ wɔatu wo fo sɛ susuw ho esiane sɛ wo mu duru boro so kakra nti? Ade titiriw biako nti a tebea horow yi ba ne biribi a wɔfrɛ no "insulin a ɛko tia." Ɛwom sɛ edin no betumi ayɛ te sɛ nea ɛyɛ hu de, nanso ɛyɛ biribi a sɛ wote ase yiye na wosakra w’adidi kakra a, ɛnyɛ den sɛ wubedi so. Enti momma yɛnka eyi ho asɛm nnɛ ara kwa.
Sɛ yɛbɛka no tiawa a, dɛn ne insulin a ɛko tia?
Fa nkwammoaa a ɛwɔ yɛn nipadua mu no sɛ afie nketewa. Asikre a yedi a wɔfrɛ no glucose no hyɛn saa nkwammoaa yi mu ma yenya ahoɔden. Nanso saa glucose yi hia safe titiriw bi na ama wɔabue ɔpon no ma akɔ nkwammoaa no mu. Saa ade titiriw no ne insulin a wɔfrɛ no hormone . Akwaa bi a wɔfrɛ no yɛn dwensɔtwaa na ɛyɛ eyi.
Enti, insulin a wɔko tia no kyerɛ sɛ safe (insulin) no ntumi nyɛ adwuma yiye. Ɛte sɛ nea wɔasiw safe ntokuru a ɛwɔ nkwammoaa no apon mu no. Enti glucose ntumi nkɔ nkwammoaa no mu, na ɛboaboa ano wɔ mogya no mu. Sɛ asikre dodow kɔ so yɛ kɛse wɔ mogya mu saa a, ebetumi abɛyɛ Asikreyare a Ɛto so 2 anaa Prediabetes.
Kae sɛ asiane a ɛwɔ hɔ sɛ wubenya insulin a ɛko tia nyarewa no kɔ soro kɛse bere a nipadua mu duru kɔ soro no. Enti, ano aduru a eye sen biara ma obi a ne mu duru boro so ne sɛ ɔbɛtew ne mu duru so wɔ ɔkwan a ɛfata so .
Enti nnuan bɛn na eye sen biara a ɛsɛ sɛ yedi?
Okay, enti momma yɛnhwɛ nea ɛsɛ sɛ yɛde ka yɛn aduan ho na yɛadi tebea yi so. Ɛnyɛ den saa.
| Aduan su | Dɛn na ɛsɛ sɛ wudi na dɛn ntia? |
|---|---|
| Atosodeɛ | Di nhabannuru a ɛyɛ ahabammono (spinach, kale, spinach) pii. Calories ne carbohydrates sua, na aduannuru pii wom. Di nhabannuru a starch wom te sɛ ɛmo, ɛmo, ne cassava sɛnea ɛsɛ. |
| Nnuaba | Nnuaba a wɔayɛ no foforo yɛ kɛse. Kwati nnuaba a wɔde ahyɛ toa mu a wɔde asikre ayɛ. Sɛ w’ani bere nnɔkɔnnɔkɔwade a, di nnuaba mmom. Nanso kae sɛ nnuaba nso yɛ carbohydrates. |
| Nnuan a ahoɔdennuru pii wom | Eyinom boa kɛse wɔ asikre dodow a ɛwɔ mogya mu no so. Fa nneɛma te sɛ oats, barley, chickpeas, lentils, chickpeas, ne bankye ka w’aduan ho. |
| Carbohydrates a ɛma apɔwmuden | Paw aburow a wɔayam sen paanoo ne pasta a wɔde paanoo esiam ayɛ. Sɛ nhwɛso no, sɛ wudi aburow a ɛyɛ bruu a wɔde bran ayɛ sen sɛ wubedi aburow fitaa a, paanoo a wɔde atta esiam ayɛ no ye. |
| Protein a Ɛnyɛ Den | Tow nam a srade wom (nantwinam, mprako nam) ano hye na di nneɛma pii te sɛ akokɔ a onni were, mpataa (salmon, tuna, sardines), ɛmo fitaa, akutu, ne atoko. |
| Srade a Ɛma Apɔwmuden | Sɛ́ anka wode mmoa ngo, bɔta, ne margarine bedi dwuma no, fa nhabannuru ngo te sɛ ngodua ngo, owia mu ngo, ne sesame ngo di dwuma. Nneɛma te sɛ avocado ne peanut oil nso ye. |
| Nufusu mu nnuan a srade nnim | Nufusu a srade nnim ne yogurt a srade nnim a ɛnyɛ den yɛ ɔkwan pa a wobɛfa so anya calcium ne protein. |
Nnuan bɛn na ɛsɛ sɛ yedi so anaasɛ yegyae?
Bere a ɛho hia sɛ wudi nnuan pa no, ɛho hia nso sɛ wokwati nnuan bi a ebetumi ama insulin a ɛko tia no ayɛ kɛse bio.
| Aduan ko a ɛsɛ sɛ wogyae | Nhwɛso ne ntease |
|---|---|
| Nnuan a Wɔayɛ no Yiye | Nnuan a ɛba wɔ nkotoku, nnaka, ne nkotoku mu. Ɛkame ayɛ sɛ bere nyinaa na asikre, nkyene, ne srade a ɛnyɛ papa ka nnuan yi ho. Nhwɛso ahorow bi ne soseji, nam a wɔayam, ne noodles. |
| Nsã a asikre wom | Soda, anonne a ɛyɛ dɛ, tii a wɔde nsukyenee ayɛ, ne anonne a wɔfrɛ no vitamin nsu. Eyinom ma obi mu duru yɛ kɛse a ɛho nhia. |
| Carbohydrates a Wɔayɛ no Yiye | Nneɛma te sɛ paanoo fitaa, keeki, bisket, paanoo a wɔde ayɛ paanoo, ne rolls a wɔde paanoo esiam ayɛ. Saa nneɛma yi de asikre ka mogya no ho ntɛmntɛm. |
| Srade a ɛnyɛ papa (Saturated ne Trans Fats) . | Kwati nnuan a wɔayam (french fries, cutlets), kyiisi a srade pii wom, bɔta, ne akutu ngo a wode bedi dwuma dodo. |
| Nsaden | Nsã a wɔnom boro so, titiriw bere tenten no, ma asiane a ɛwɔ hɔ sɛ obi benya insulin a ɛko tia ne asikreyare no yɛ kɛse. |
Ɔkwan bɛn so na wobetumi ayɛ aduan a ahoɔden wom?
Ebia ɛbɛyɛ te sɛ nea ɛbɛyɛ den sɛ wɔbɛyɛ nsakrae yi anadwo biako pɛ. Ɛno yɛ nokware. Nanso saa afotu nketenkete yi bɛboa wo.
Ɛnyɛ prɛko pɛ, fa yɛ wo su nkakrankakra.
Mma nnsusuw sɛ wubegyae biribiara fi nnɛ. Ɛrenyɛ adwuma. Fa nsakrae nketenkete fi ase. Ebia sɛ wonom tii a asikre wom nkuruwa 5 da biara a, tew so ma ɛnyɛ 3. Fa yɛ wo su sɛ wobɛnom nsu toa biako sen sɛ wobɛnom anonne a asikre wom toa. Fi ase de nneɛma nketenkete te sɛ eyi na ma ɛnyɛ wo su daa.
Ma ɛnyɛ nea ɛfata wo.
Aduan a ɛyɛ pɛ nni hɔ a ɛfata obiara. Ɛsɛ sɛ wosakra w’aduan ma ɛne w’asetra kwan ne aduan a wopɛ. Ɔkwan a eye sen biara a wobɛfa so ayɛ eyi ne sɛ wo ne wo duruyɛfo bɛkasa . Ɔde afotu pɔtee a egyina w’akwahosan tebea so bɛma wo.
Mma nntwa adidi so.
Mma nsusuw sɛ "sɛ wuhuruw aduan bi a, ɛbɛboa wo ma wo mu duru so atew efisɛ woredi calories kakraa bi." Saa a wobɛyɛ no bɛma wo insulin ne asikre dodow akɔ soro na akɔ fam. Eyi betumi ama yafunu mu srade akɔ soro, na ɛsɛe insulin a ɛko tia no kɛse mpo.
Susuw calorie dodow ne ne su ho
Te sɛ nea ɛho hia te sɛ calories dodow a wudi da biara no, saa ara na aduan ko a wunya saa calories no fi mu. Wubetumi anya calories dodow a ɛwɔ aburow fitaa prɛte mu sɛnea wubetumi anya afi aduan a ahoɔden wom kɛse a ɛyɛ nhabannuru, mpataa, ne aburow kɔkɔɔ mu no. Enti susuw su pa ho bere nyinaa .
Nkrasɛm a Wɔde Kɔ Fie
- Insulin a wɔko tia no yɛ tebea a ɛba ansa na asikreyare aba. Nanso mma ɛnhaw wo, wobetumi adi ho dwuma yiye denam aduan pa ne asetra mu nsakrae a wɔyɛ so .
- Sɛ wo mu duru boro nea ɛfata so a, wo mu duru a wobɛtew so ne ade a ɛho hia sen biara a wubetumi ayɛ.
- Sɛ́ anka wode nnuan a wɔayɛ no foforo, nnuan a asikre wom, ne nnuan a srade pii wom bedi dwuma no, fa abɔde mu nnuan te sɛ nhabannuru, nnuaba, aburow a wɔayam, ne nam a ɛnyɛ den ka wo prɛte ho.
- Sɛ wowɔ nsɛmmisa bi fa saa aduan yi ho a, mma wo nkutoo nsi gyinae, na mmom wo ne wo duruyɛfo nkasa na nya afotu a eye sen biara.
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