So wo duruyɛfo aka akyerɛ wo pɛn sɛ asikre a wudi no yɛ nea ɛboro hye so kakra, enti hwɛ yiye? Anaasɛ wote nka sɛ woabrɛ sen kan no na wo mu duru ayɛ kɛse kakra? Ade titiriw nti a ɛwɔ saa nneɛma yi akyi betumi ayɛ insulin a wɔko tia , anaa tebea bi a wɔfrɛ no `` Insulin Resistance''. Nanso mma ɛnhaw wo, eyi yɛ biribi a sɛ wote ase yiye na woyɛ nsakrae bi wɔ w’aduan mu a, wubetumi adi so koraa.
Sɛ yɛbɛka no tiawa a, dɛn ne insulin a ɛko tia?
Fa nkwammoaa a ɛwɔ yɛn nipadua mu no sɛ afie nketewa. Saa afie yi hia ahoɔden na ama wɔatumi ayɛ adwuma. Saa ahoɔden yi fi asikre anaa glucose a yedi, titiriw fi carbohydrates mu . Nanso saa glucose yi ntumi nkɔ afie a wɔfrɛ no nkwammoaa no mu tẽẽ. Ehia safe na ama wɔabue ɔpon no. Saa ade titiriw no ne insulin a wɔfrɛ no hormone . Yɛn dwensɔtwaa na ɛyɛ eyi.
Enti, sɛ safe a wɔfrɛ no insulin no ba na ɛhyɛ nkwammoaa no pon (receptor) mu a, ɔpon no bue na glucose hyɛn mu na ɛdan ahoɔden.
Nanso wɔ `Insulin Resistance` ho no, nea ɛba ni. Saa afie a wɔfrɛ no nkwammoaa no apon ano safe no yɛ nwunu. Ɛne sɛ, sɛ safe a wɔfrɛ no insulin no ba mpo a, entumi mmue ɔpon no yiye. Enti, glucose ntumi nkɔ nkwammoaa no mu, na efi ase boaboa ano wɔ mogya no mu. Eyi nti na asikre dodow a ɛwɔ mogya mu no kɔ so yɛ kɛse no. Eyi ne nea yɛfrɛ no `Prediabetes` ne ` Type 2 Diabetes` .
Eyi kyerɛ sɛ ɛwom sɛ wo nipadua no yɛ insulin de, nanso entumi mfa nni dwuma yiye. Nanso asɛmpa no ne sɛ, sɛ yesiesie yɛn aduan yiye a, yebetumi ayi saa ‘nkannare’ yi afi hɔ na yɛama yɛn nkwammoaa no ayɛ wɔn ade yiye wɔ insulin ho bio.
Enti nneɛma bɛn na eye sen biara a ɛsɛ sɛ yɛde ka yɛn mprɛte ho?
Eyi nhwehwɛ sɛ wɔde nneɛma titiriw biara di dwuma. Eyinom yɛ nneɛma a yɛwɔ wɔ yɛn adididan mu na ɛnyɛ den sɛ yebenya. Ma yɛnhwɛ nea eyinom yɛ.
| Aduan su | Dɛn na eye? / Nsɛm a ɛho hia |
|---|---|
| Atosodeɛ | Efi nnɛ no, fa nhabannuru hyɛ wo prɛte no fã ma. Titiriw no, nhabannuru a ɛyɛ ahabammono tuntum (spinach, kale, collard greens), broccoli, kabege, bankye, ne melon a ɛyɛ nwononwono yɛ kɛse. Eyinom nni calories ne carbohydrates pii, nanso aduannuru ne fiber ahyɛ mu ma. Nanso, ɛsɛ sɛ wudi nhabannuru a starch wom te sɛ ɛmo, ɛmo a ɛyɛ dɛ, cassava, ne atoko dodow a ɛfata. |
| Nnuaba | Sɛ wopɛ sɛ wudi asikre a, di nnuaba mmom. Nanso esiane sɛ asikre a efi awosu mu nso wɔ nnuaba mu nti, ɛnyɛ biako anaa abien da biara. Akyinnye biara nni ho sɛ twe wo ho fi nnuaba a wɔde ahyɛ toa mu anaa asikre wom ho. Nnuaba a wɔayɛ no foforo na eye sen biara. |
| Nnuan a Fiber pii wom | Fiber te sɛ yɛn adamfo no. Ɛhwɛ sɛnea wɔde asikre ka mogya no ho ntɛmntɛm no so. Wubetumi anya nhama pii afi nneɛma te sɛ aburow a wɔayam te sɛ oats, aburow a ɛyɛ bruu, buckwheat, ne atoko, atoko te sɛ lentils, chickpeas, peas, ne mung beans, broccoli, ne almonds mu. |
| Protein a Ɛnyɛ Den | Protein ho hia ma yɛn nipadua. Nanso sɛ́ anka wubenya nam a srade wom (nantwinam, mprako nam, abirekyi nam) no, paw protein ahorow a efi afifide mu te sɛ akokɔ a ne honam ani hwɛbea nnim, mpataa te sɛ salmon, mackerel, ne herring, ɛmo fitaa, kyiisi a srade nnim, akutu, atoko, ne soya. |
| Srade a Ɛma Apɔwmuden | Sɛ́ anka wode srade a ɛnyɛ papa bedi dwuma no, fa ngo a ahoɔden wom te sɛ ngodua ngo, sesame ngo, owia-nsoromma ngo, avocado, almond, ne cashews di dwuma. Eyinom boa ma insulin a ɛko tia no so tew. |
Nnuan ne anonne bɛn na ɛsɛ sɛ wɔkwati anaasɛ wɔtew so sɛnea ɛbɛyɛ yiye biara?
Ɛho hia sɛ wudi nneɛma pa no, nanso ɛho hia nso sɛ wobɛtwe wo ho afi nneɛma bɔne no ho. Wo ‘atamfo’ ni.
| Nea ɛsɛ sɛ wɔtew so | Nhwɛso ne ntease |
|---|---|
| Nnuan a Wɔayɛ no Yiye | Biribiara a ɛba wɔ packets, cans, ne nnaka mu. Bisket, keeki, soseji, noodles, ne nneɛma a ɛtete saa. Asikre, nkyene, ne ngo bɔne a ahintaw ahyɛ eyinom mu ma. |
| Nsã a Asikre wom | Nsã a wɔde ahyɛ toa mu, anonne a ɛyɛ dɛ a wɔtɔn sɛ nnuaba anonne, ne tii a wɔde nsukyenee ayɛ no yɛ calories a hwee nni mu ara kwa. Wɔma asikre dodow a ɛwɔ mogya mu no kɔ soro tẽẽ. |
| Carbohydrates a Wɔayɛ no Yiye | Abodoo fitaa, aburow fitaa, nnuan a wɔde paanoo esiam (keki, bisket, paanoo a wɔde ayɛ), ne anɔpaduan mu aburow a ahoɔdennuru nnim. Eyinom yam ntɛmntɛm paa na ɛde asikre ka mogya no ho. |
| Srade a Ɛnyɛ Akwahosan | Nnuan a wɔayam no mu dɔ, margarine, ne nnuan a mmoa srade pii wom. Eyinom ma insulin a wɔko tia no yɛ kɛse. |
| 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. |
Yɛbɛyɛ dɛn atumi asakra saa aduan yi ma ɛne yɛn asetra ahyia?
Sɛ wuhu saa nsɛm a wɔahyehyɛ yi a, ebia wubesusuw sɛ, "Oo, yɛrentumi nyɛ eyinom nyinaa prɛko pɛ." Ɛno yɛ nokware. Eyi nyɛ ɔman anidan a ɛba anadwo biako pɛ. Ɛyɛ biribi a ɛbɛyɛ nea wonim no nkakrankakra.
Eyi nyɛ crash diet, ɛyɛ asetra kwan!
Eyi nyɛ `crash diet` a wobɛtew wo mu duru so wɔ adapɛn abien mu. Eyi yɛ su pa a ɛsɛ sɛ wode si w’asetra mu. Enti fi ase mprempren. Ebia wubetumi atew tii nkuruwa a asikre wom a wonom da biara no so biako. Anaasɛ, wubetumi agyae anonne a asikre wom da koro dapɛn biara. Fa nsakrae nketenkete fi ase.
Mma aduan nmpa wo ti so!
Nnipa binom susuw sɛ sɛ wugyae aduan a, ɛbɛboa wo ma wo mu duru so atew na woatew calories a wunya no so. Ɛno yɛ mfomso kɛse. Saa a wobɛyɛ no bɛma asikre ne insulin dodow a ɛwɔ wo mogya mu no akɔ soro na akɔ fam. Eyi bɛma insulin a wɔko tia no ayɛ kɛse bio. Enti, eye sɛ wubedi nnuan atitiriw abiɛsa ne nnuan abien a ahoɔden wom wɔ ntam .
Dodow ho hia te sɛ nea ɛyɛ papa.
Bere a ɛho hia sɛ wususuw calories dodow a woredi nyinaa ho no, ɛho hia nso sɛ wususuw baabi a saa calories no fi ho. Sɛ nhwɛso no, ebia aburow fitaa kuruwa biako ne aburow a ɛyɛ bruu kuruwa biako mu ahoɔdennuru dodow bɛyɛ pɛ. Nanso, aburow a ɛyɛ bruu no wɔ nhama ne aduannuru pii, na ɛkyerɛ sɛ ɛma asikre a ɛwɔ mogya mu kɔ soro nkakrankakra. Enti paw nea wobɛpaw sɛ ɛyɛ papa .
Sɛ worehyia ɔhaw wɔ aduan yi a wubehu ho na wuhia mmoa a wode bɛsakra no ma ɛne w’anigye ahyia a, wo ne wo duruyɛfo nkasa . Obetumi aboa wo ma woayɛ aduan ho nhyehyɛe a ɛfata wo.
Nkrasɛm a Wɔde Kɔ Fie
- Insulin a wɔko tia no yɛ ade a edi asikreyare anim. Sɛ wuhu na wudi so ntɛm a, ɛno ne sika kɛse a wubetumi de ahyɛ w’akwahosan daakye mu.
- Tew nnuan a wɔayɛ, asikre, anonne a ɛyɛ dɛ, ne ngo a ɛnyɛ papa so fi w’asetra mu sɛnea wubetumi biara.
- Fa nhabannuru a ɛyɛ kɔla ahorow, nnuaba, aburow a ɛyɛ nhama, protein a ɛnyɛ den (mpataa, akokɔ), ne nnuaba hyɛ wo prɛte ma.
- Eyi nyɛ nsakrae a ɛba da koro pɛ. Mma wo ho nnpopo, nya suban pa nkakrankakra. Sɛ su biako di yiye a, kɔ nea edi hɔ no so.
- Sɛ wowɔ nsɛmmisa anaa nsɛm bi a ɛhaw wo wɔ eyi ho a, akyinnye biara nni ho sɛ wo ne wo duruyɛfo nkasa . Ɛho hia sɛ wohwehwɛ aduruyɛ mu afotu ansa na woasɔ biribiara a wuhu wɔ intanɛt so ahwɛ.
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