Sɛ wowɔ Asikreyare a Ɛto so 1 a, adidi ho adwene betumi ayɛ wo den kakra. "So merentumi nni nnuan a ɛyɛ dɛ bio da?" "So ɛbɛyɛ den sɛ mɛhyɛ m'adidi so?" Ebia woresusuw ho. Nanso nokwarem no, ɛho nhia sɛ wohaw wo ho. Wubetumi akɔ so anya nnuan a w’ani gye ho no mu anigye, bere a wukura aduan pa mu no. Momma yɛnka eyi ho asɛm nkɔ akyiri.
Dɛn nti na aduan a wodi ho hia saa?
Sɛnea wunim no, Asikreyare a Ɛto so 1 yɛ tebea a ɛma yɛn nipadua no gyae insulin a ɛyɛ hormone no. Eyi kyerɛ sɛ ɛsɛ sɛ wofa insulin da biara da, sɛ́ ɛyɛ aduru a wɔde twitwiw wo anaasɛ ɛnam pɔmpɛ so. Ɛsɛ sɛ wohwɛ asikre dodow a ɛwɔ wo mogya mu daa nso.
Nanso ɛnyɛ insulin nkutoo na ɛfa ho. Aduan a wubedi ne apɔw-mu-teɛteɛ nyinaa ho hia na ama asikre dodow a ɛwɔ wo mogya mu no akɔ so ayɛ nea ɛyɛ den na ɛyɛ papa. Nokwarem no, ɛsɛ sɛ wɔn baasa nyinaa bom kɔ. Sɛ w’adwene si aduan dodow a wudi da mũ no nyinaa so na wopaw nnuan a ahoɔden wom a, ɛbɛyɛ mmerɛw kɛse sɛ wubedi asikre dodow a ɛwɔ wo mogya mu no so.
Nea ɛho hia sen biara no, adidi pa betumi atew asiane a ɛwɔ hɔ sɛ asikreyare mu nsɛnnennen a ɛtra hɔ kyɛ te sɛ komayare, asaabo mu yare, ne ntini a ɛsɛe no so.
Enti dɛn na ɛsɛ sɛ yedi?
Bere bi a atwam no, abenfo binom mpo susuwii sɛ biribi titiriw bi wɔ hɔ a wɔfrɛ no “asikreyarefo aduan.” Ɛno kyerɛ sɛ ɛsɛ sɛ wugyae nnuan a asikre wom nyinaa, na nnuan bi nso nyɛ papa sɛ wubedi kɛkɛ. Nanso nokwasɛm ne sɛ, wo a wowɔ asikreyare a ɛto so 1 no betumi adi aduan a ahoɔden wom te sɛ onipa foforo biara a ɔwɔ apɔwmuden. Nnuan a wɔabara wo pɔtee biara nni hɔ.
Nanso akwankyerɛ ahorow bi wɔ hɔ a ɛfa nneɛma nyinaa ho a ɛsɛ sɛ yedi akyi:
Tew Srade a Ɛnyɛ Akwahosan So
Nam a wɔayɛ te sɛ bacon, soseji, ne nam afoforo a srade wom, ne nufusu a srade wom te sɛ nufusu a wɔayam ne bɔta no wɔ srade bi a wɔfrɛ no saturated fat. Saa srade yi ma asiane a ɛwɔ hɔ sɛ wubenya komayare no yɛ kɛse. Nnipa a wɔwɔ asikreyare no taa nya komayare sen nnipa dodow no ara, enti ɛsɛ sɛ yɛpaw nnuan a nyansa wom na ama saa asiane no so atew.
Di nnuan a ahoɔdennuru wom pii.
Fiber yɛ biribi a ɛboa kɛse wɔ asikre dodow a ɛwɔ wo mogya mu no so.
- Nnua a woawie - se nhwɛsoɔ no, aburow a wɔayam, aburow a ɛyɛ bruu, ne oats.
- Beans - chickpeas, peas, bankye a ɛyɛ ahabammono, atoko.
- Nnuaba ne nhabannuru a wɔayɛ no foforo.
Bɔ mmɔden sɛ wubenya ahoɔdennuru bɛyɛ gram 25-30 da biara afi nnuan ahorow a ahoɔdennuru wom yi mu. Saa nnuan a ahoɔdennuru wom yi yɛ nea eye sen paanoo, bisket, ne nnuan a wɔayɛ no foforo a wɔde esiam ‘fitaa’ a wɔayɛ no yiye ayɛ bere nyinaa.
Nea ɛkyerɛ sɛ wɔkan carbohydrates
Carbohydrates ne yɛn nipadua no ahoɔden fibea titiriw. Yenya fi aburow te sɛ aburow, paanoo, pasta, ne bisket, ne ɛmo, nnuaba, nhabannuru, nufusu, ne asikre mu.
Carbohydrates betumi ama asikre dodow a ɛwɔ mogya mu no akɔ soro ntɛmntɛm sen aduan foforo biara. Enti, carbohydrate dodow a wudi ne carbohydrate ko a wudi no ka asikreyare a wodi ho dwuma tẽẽ.
"Carb counting" yɛ ɔkwan a wɔfa so bu carbohydrates dodow a ɛwɔ nnuan a wudi mu. Ebia ɛbɛyɛ te sɛ nea ɛyɛ nwonwa kakra mfiase no, nanso sɛ wode yɛ wo su pɛ a, ɛyɛ mmerɛw yiye.
Wo ne wo duruyɛfo anaa aduan ho ɔbenfo nkasa na woahu carbohydrates gram dodow pɔtee a wuhia wɔ aduan ne nnuan biara mu. Wubetumi de aduan ho nkyerɛwde a ɛwɔ nnuan a wɔde ahyɛ mu anaa app bi a wɔatu ho ama so ayɛ saa akontaabu yi.
Nnuan a ɛboro so a wɔde sa asikreyare
Eyi yɛ nnuan a ɛyɛ dɛ na ahoɔden wom a Amerika Asikreyare Fekuw no kamfo kyerɛ no din. Eyinom mu carbohydrates sua, a ɛkyerɛ sɛ glycemic index sua. Calcium, potassium, fiber, magnesium, ne vitamin pii nso wɔ mu.
| Aduan su | Adɛn nti na eye ma wo? |
|---|---|
| Atoko (chickpeas, atoko, bankye a ɛyɛ ahabammono) . | Fiber ne protein pii wom. Ɛyam brɛoo, enti asikre dodow a ɛwɔ mogya mu no nkɔ soro. |
| Nnuadewa a nhaban momono tuntum wom (spinach, kale) . | Calories ne carbohydrates a ɛwɔ mu no sua koraa. Vitamin ne mineral ahorow ahyɛ mu ma. |
| Nnuaba a wɔfrɛ no citrus (akutu, tangerine) . | Vitamin C ne fiber pii wom. Fiber a ɛtumi nwura mu, a ɛyɛ papa ma asikreyare wɔ mu. |
| Ɛmo a ɛyɛ dɛ | Ɛwɔ glycemic index a ɛba fam sen ɛmo a wɔde di dwuma daa na vitamin A ne fiber pii wom. |
| Nnuadewa (strawberry, blueberries) . | Aduaba a ɛyɛ super a nnuru a ekum ɔyare mmoawa, vitamin, ne fiber ahyɛ mu ma. |
| Ntoosi | Vitamin C ne E ka ho no, aduannuru a ano yɛ den a wɔfrɛ no lycopene wɔ mu. |
| Mpataa a omega-3 (salmon, mackerel, herring) pii wom . | Esiane sɛ omega-3 srade a ɛma koma nya ahoɔden pii wɔ mu nti, ɛtew asiane a ɛwɔ hɔ sɛ obi benya komayare no so. |
| Aburow a wɔayam (aburow a ɛyɛ bruu, oats, atoko) . | Nnuannuru te sɛ fiber, magnesium, ne chromium boa ma wodi asikreyare so. |
| Nnuadewa (Walnut, almond) . | Srade a ahoɔden wom, magnesium, ne fiber wom. Nanso di aduan a ɛfata efisɛ ɛwɔ calories pii. |
| Skim nufusu ne yogurt | Ɛma calcium ne vitamin D a ɛhyɛ nnompe mu den. |
Momma yensua asikre ne nneɛma a wɔde yɛ aduan dɛdɛ nso ho ade.
Nnipa binom susuw sɛ asikre na ɛde asikreyare ba. Ɛno yɛ adwene a ɛnteɛ. Asikreyare a ɛto so 1 fi awosu mu nneɛma ne nneɛma afoforo a atwa yɛn ho ahyia. Nanso, esiane sɛ carbohydrates pii wɔ nnuan a asikre wom mu nti, ɛka asikre dodow a ɛwɔ wo mogya mu no tẽẽ.
Ade foforo a ɛho hia sɛ yɛkae ne sɛ esiane sɛ wɔakyerɛw aduan bi so sɛ "asikre nnim" nti, ɛnkyerɛ sɛ carbohydrates anaa calories sua. Enti kenkan nnuan a wɔakyerɛw so bere nyinaa na kan carbohydrates dodow a woredi. Sɛnea ɛbɛyɛ na woadi wo sẽ a ɛyɛ dɛ no so no, wubetumi asusuw anonne ne nnuan a ahoɔdennuru kakraa bi na ɛwom anaasɛ nneɛma a wɔde yɛ aduan a ɛyɛ dɛ wom ho. Eyinom betumi ama woanya dɛ a carbohydrates ne calories a wɔde aka ho no nka ho. Nanso nyansa wom sɛ wo ne wo duruyɛfo bɛkasa ansa na wode adi dwuma.
Nkrasɛm a Wɔde Kɔ Fie
- Asikreyare a ɛto so 1 a wobedi ho dwuma no yɛ kuw agumadi. Ɛsɛ sɛ wo, wo duruyɛfo, aduan a wudi, ne apɔw-mu-teɛteɛ nyinaa bom yɛ adwuma.
- Ɛho nhia sɛ wugyae nnuan a w’ani gye ho daa. Ade a ɛho hia ne sɛ wobɛpaw nnuan a nyansa wom na ɛkari pɛ na w’adwene asi afã horow a wudi no so.
- Carb counting yɛ ahokokwaw a ɛho hia yiye wɔ asikreyare ano aduru mu. Wo ne wo duruyɛfo nkasa na sua ho ade.
- Fa nnuan a ahoɔdennuru wom (nnuaba, nhabannuru, aburow a wɔayam) ne protein a ɛnyɛ den di kan. Tew srade a ɛnyɛ papa so.
- Mma nsɛm te sɛ "asikre nnim" nnnaadaa wo, kenkan aduannuru ho nkyerɛwde a ɛwɔ nnuan a wɔde kyekyere nneɛma so no bere nyinaa.
- Ɛho hia yiye sɛ wo ne wo duruyɛfo susuw asikreyare tebea ne aduan ho nhyehyɛe ho daa.
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