Yɛn nyinaa nim sɛ nhabannuru ye ma nipadua no yiye. Nnuruyɛfo ne aduannuru ho abenfo nyinaa ka sɛ, "Di nhabannuru pii." Nanso so wunim sɛ wobetumi akyekyɛ nhabannuru a yedi no mu akuw atitiriw abien? Ɛnonom yɛ nhabannuru a starch pii wom ne nhabannuru a starch nni mu pii. Eyinom abien nyinaa wɔ aduannuru a ɛyɛ pɛ, nanso sɛ wote nsonsonoe a ɛda abien no ntam ase a, ebetumi aboa kɛse ma woadu w’akwahosan botae ahorow te sɛ wo mu duru a wobɛtew so ne asikreyare a wubedi so no mu. Momma yɛnka eyi ho asɛm wɔ ɔkwan a ɛnyɛ den so nnɛ.
Nea edi kan no, ma yɛnhwɛ, dɛn ne nhabannuru a starch wom yi?
Sɛnea edin no kyerɛ no, starch pii wɔ nhabannuru yi mu sen nhabannuru afoforo. Sɛ yɛbɛka no tiawa a, starch yɛ carbohydrate bi. Yɛn nipadua no paapae mu yɛ no glucose ma ɛyɛ ahoɔden. Enti, nhabannuru a starch pii wom no wɔ carbohydrates ne calories pii.
Nanso nsuro sɛ wobɛte saa! Nsusuw sɛ, "Oh, enti eyinom nyɛ papa sɛ wobedi?" Saa nhabannuru yi yɛ nnuan a ɛboro so a nnuru a ekum ɔyare mmoawa, vitamin, ne mineral ahyɛ mu ma. Enti akyinnye biara nni ho sɛ ɛsɛ sɛ wɔde ka aduan a ahoɔden wom ho.
Nnuadewa bɛn na starch pii wom?
Nnuadewa a agye din sen biara a yedi wɔ wiase nyinaa ne yɛn man mu no pii ka saa kuw yi ho.
- Ɛmo fitaa a wɔde ayɛ
- Ɛmo a ɛyɛ dɛ
- Cassava a wɔde yɛ aduru
- Aburo
- Green peas a ɛyɛ ahabammono
- Lima bankye
- Awɔw bere mu squash
- Turnips a wɔde yɛ nneɛma
- Plantain a wɔde yɛ nneɛma
Enti eyinom mu dodow ahe na ɛsɛ sɛ wudi?
Esiane sɛ carbohydrates ne calories pii wom kakra nti, ɛho hia sɛ wudi no sɛnea ɛsɛ. Eyi ho hia titiriw sɛ wowɔ asikreyare anaasɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so a. Nyansahyɛ a wɔde ma wɔ ɔkwan a ɛkɔ akyiri so ne sɛ wubedi nhabannuru a starch wom bɛyɛ nkuruwa 4-6 dapɛn biara. Nanso, sɛ wowɔ tebea bi te sɛ asikreyare a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa akyerɛ dodow a ɛfata wo.
Afei ma yɛnhwɛ nhabannuru a ɛnyɛ starch.
Saa nhabannuru yi mu starch sua koraa. Wɔtaa kura bɛyɛ gram 5 carbohydrates wɔ ``(serving)'' biara mu. Ɛno bɛyɛ nhaban momono kuruwa 1 anaa nhabannuru afoforo kuruwa 1/2.
Calories nso sua koraa, enti wubetumi de nhabannuru a ahoɔden wom yi ahyɛ wo prɛte ma a wunsuro biara.
Nnuadewa bɛn na starch nni mu?
Saa nsɛm a wɔahyehyɛ yi ware yiye. Nnuadewa a yedi daa no pii hyɛ saa kuw yi mu.
- Kabege, Kabege a ɛyɛ kɔkɔɔ
- Aturopo
- Broccoli a wɔde yɛ nneɛma
- Spinach
- Adua
- Akutu a ɛyɛ nwononwono
- Kakumma
- Tomato a wɔde yɛ aduan
- Bell peppers (Ade kɔkɔɔ) .
- Celery a wɔde yɛ nneɛma
- Asparagus a wɔde yɛ aduan
Eyinom mu dodow ahe na wubetumi adi?
Wɔka sɛ ɛsɛ sɛ ɔpanyin di nhabannuru bɛyɛ nkuruwa 2-3 da biara. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛbɔ mmɔden sɛ wubenya nhabannuru dodow a wudi nyinaa mu bɛyɛ 75%, anaa nkyem anan mu abiɛsa afi nhabannuru a starch nnim mu. Eyi kyerɛ sɛ wubetumi adi eyinom sɛnea wopɛ!
Starch "pa" bi: Starch a ɛko tia
Biribi a ɛho hia wo paa ni. Nnuadewa bi a starch wom wɔ starch soronko bi a wɔfrɛ no "Resistant Starch." Ade titiriw a ɛwɔ saa starch yi ho ne sɛ ɛnyɛ nea wɔyam wɔ yɛn dwensɔtwaa ketewaa no mu. Enti, ɛmma asikre dodow a ɛwɔ mogya mu no nkɔ soro ntɛm ara.
Mmom no, saa starch yi kɔ dwensɔtwaa kɛse no mu tẽẽ, na ɛhɔ yɛ hyew na ɛbɛyɛ aduan pa ma mmoawa a mfaso wɔ so a wɔwɔ yɛn dwensɔtwaa mu no.
Eyi wɔ mfaso pii ma yɛn:
- Ɛboa ma asikre dodow a ɛwɔ mogya mu no so (glycemic control).
- Siw akisikuru ano.
- Ɛtew srade bɔne a ɛwɔ nipadua no mu so.
- Sɛ wote nka sɛ woadi amee a, ɛboa ma wodi adidi a ɛho nhia so.
- Ɛboa nso ma asiane a ɛwɔ hɔ sɛ obi benya kokoram wɔ akyi berɛmo mu no so tew.
Nnuan bɛn na starch a ɛko tia nyarewa pii wom?
- Adua
- Nnua a wɔfrɛ no lentils
- Nkateɛ
- Ɛmo a ɛyɛ ahabammono
- Banana ahaban
Ahintasɛm ketewaa bi ni: Sɛ wonoa nhabannuru a starch wom na afei woma ɛyɛ nwini ansa na woadi a, starch a ɛko tia no dodow kɔ soro. Sɛ nhwɛso no, sɛ woreyɛ ɛmo curry a, noa ɛmo no da a edi kan no, fa gu frigye mu anadwo, na noa da a edi hɔ no. Sɛ wosan yɛ wɔn hyew a, ɛrenka starch dodow a ɛko tia no.
Akwahosan ho ahintasɛm a ɛnam nhabannuru kɔla so da no adi
Sɛ́ ebia starch pii wom anaasɛ fiber kakraa bi na ɛwom no, aduannuru ne nneɛma a ɛko tia ɔyare mmoawa a yɛn nipadua hia ahyɛ nhabannuru nyinaa mu ma. Aduan a nneɛma a ɛko tia ɔyare mmoawa pii wom betumi atew asiane a ɛwɔ hɔ sɛ obi benya nyarewa pii te sɛ komayare ne kokoram so. Ɛho hia sɛ wodi nhabannuru ahorow efisɛ kɔla biara ma wonya nnuru a ɛko tia ɔyare mmoawa. Ma yɛnhwɛ sɛnea ɛbɛyɛ.
| Nnuadewa kɔla | Mfaso atitiriw a ɛwɔ so |
|---|---|
| Kɔkɔɔ (sɛ nhwɛso no, tomato, beets) . | Ɛtew asiane a ɛwɔ hɔ sɛ obi benya mogya mmoroso, srade a ɛdɔɔso, ne ntini a asiw no so. Ɛboa ma wɔbɔ obi ho ban fi kokoram ne amemene no dwumadi ho. |
| Bruu ne kɔkɔɔ (e.g. eggplant, kabege a ɛyɛ kɔkɔɔ) . | Ɛboa ma wosiw kokoram, akisikuru, ne komayare ano. Ɛho hia ma onyin ne nkae a ɛfata. |
| Green (sɛ nhwɛso no, akutu, broccoli, kale) . | Ɛbɔ ho ban fi macular degeneration ho. Ɛbɔ wo ho ban fi kokoram ne srade bɔne ho. Folate pii wom, a ɛho hia ma ɛnanom a wɔyem. |
| Orange ne kɔkɔɔ (e.g. karɔt, akutu, ɛmo a ɛyɛ dɛ) . | Siw komayare ano, ɛma aniwa hu ade yiye, ɛhyɛ nipadua no mu tumi a ɛko tia nyarewa no den na ɛboa ma nnompe yɛ den. |
| Fitaa (sɛ nhwɛso no, cauliflower, ayɛyɛde, galik) . | Ɛboa ma nipadua no mu tumi a ɛko tia nyarewa no yɛ adwuma. Ɛbɔ obi ho ban fi kokoram ahorow bi ho. Ɛboa ma srade bɔne ne mogya mmoroso so tew. |
Nsɛmmisa bi a ebia wowɔ
1. Nnuadewa a starch wom bɛn na ɛsɛ sɛ yɛkwati sɛ yebedi?
Nhabannuru a wɔayɛ no foforo a starch wom a wɔansiesie no ye ma wo yiye. Sɛ wowɔ asikreyare anaasɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so mpo a, enhia sɛ wugyae di koraa. Nanso nneɛma bi wɔ hɔ a ɛsɛ sɛ wokwati . Eyinom yɛ nnuan a wɔayam no yiye, a wɔde nneɛma a srade pii wom te sɛ sauce, bɔta, ne kyiisi na ɛyɛ. Sɛ nhwɛso no, nneɛma te sɛ french fries ne ɛmo a wɔayam.
2. So chickpeas yɛ nhabannuru a starch wom?
Aane. Wobu chickpeas sɛ nhabannuru a starch wom. Wɔka atoko abusua no ho. Eyi ne abusua koro no ara a bankye ne atoko te.
3. Nnuadewa bɛn na ɛwɔ starch pii?
Ɛmo fitaa ne atoko ne nnuan a starch pii wom. Ɛmo a ne kɛse yɛ mfinimfini betumi anya starch bɛboro gram 30. Ɛkame ayɛ sɛ starch gram 30 wɔ atoko a wɔanoa kuruwa biako mu.
Nkrasɛm a Wɔde Kɔ Fie
- Nnuadewa a starch wom ne nea enni starch nyinaa ye ma w’akwahosan yiye. N’abien nyinaa ma yenya aduannuru a yɛn nipadua hia na ɛbɔ yɛn ho ban fi nyarewa ho.
- Nnuadewa a starch wom (te sɛ ɛmo, ɛmo, ne cassava) mu calories ne carbohydrates dɔɔso kakra, enti ɛho hia sɛ wudi no sɛnea ɛsɛ.
- Fa nhabannuru a starch nnim (te sɛ kabege, akutu, ne kukuruku) hyɛ wo prɛte no fã kɛse no ara ma. Eyinom yɛ nea asiane biara nni ho sɛ wobedi.
- Sɛ wopɛ sɛ wunya nea eye sen biara a, sɛ́ anka wubedi nhabannuru kɔla biako pɛ no, fa nhabannuru ahorow a ɛwɔ kɔla ahorow te sɛ nyankontɔn kɔla ahorow ka w’aduan ho.
- Sɛ wowɔ akwahosan ho yare bi te sɛ asikreyare anaa kɛseyɛ mmoroso a, nyansa wom sɛ wubebisa wo duruyɛfo wɔ aduan ne afã horow a ɛfata wo ho.
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