Asikreyare Aduan a Ɛfata Wo - Ɛsɛ sɛ Wuhu Saa Nneɛma Yi

Nnansa yi ara na wɔahu sɛ wo anaa obi a ɔbɛn wo anya asikreyare? Ebia wo duruyɛfo no atu wo fo sɛ tew wo mu duru so kakra na yɛ nsakrae bi wɔ w’asetra mu na aboa ma asikre dodow a ɛwɔ wo mogya mu no so. Ɛnyɛ mmerɛw sɛnea ebia wususuw no. Ɛnyɛ biribi a wubetumi de adapɛn kakraa bi ayɛ aduan a ɛyɛ fɛ. Nanso nhwehwɛmu ada no adi sɛ apɔw-mu-teɛteɛ, afã horow a wobɛhwɛ so, ne aduan pa a ɛkari pɛ a wobɛka abom betumi aboa wo ma woadu wo botae ahorow ho na woama wo mu duru so atew. Enti momma yɛnhwɛ nneɛma bi a ɛsɛ sɛ woyɛ ne nea ɛnsɛ sɛ woyɛ na aboa wo ma woafi akwantu yi ase.

Paw adidi nhyehyɛe a ɛyɛ adwuma ma wo na wubetumi akura mu.

Sɛ wowɔ Asikreyare a Ɛto so Abien a, ɛsɛ sɛ wohaw wo ho titiriw wɔ insulin a ɛko tia no ho. Sɛ yɛbɛka no tiawa a, eyi ne bere a yɛn nipadua ntumi mfa hormone insulin a ehia na ama glucose, asikre a ɛwɔ yɛn mogya mu no asɛe no yiye na ama yɛanya ahoɔden no.

Sɛnea aduruyɛ ho abenfo kyerɛ no, ɛho hia sɛ wobɛtew wo nipadua mu duru nyinaa mu 5% kosi 10% . Wɔkyerɛ sɛ: "Sɛ wo mu duru so tew a, insulin a ɛko tia no betumi so atew ankasa. Eyi betumi aboa ma asikreyare a ɛto so abien no atu mpɔn, na ebia asan mpo."

Nanso sɛ wobɛtew wo mu duru so na woakɔ so atew a, ɛsɛ sɛ wohwehwɛ adidi ho nhyehyɛe a ɛbɛyɛ adwuma ama wo.

Enti sɛ woresusuw ho sɛ wobɛdan akɔ aduan a ɛnyɛ asikreyare so a, hwɛ hu sɛ wobɛma w’ani aku nsɛm atitiriw abiɛsa yi so:

• Tew carbohydrates a ɛnyɛ den a wudi so. Eyinom yam ntɛmntɛm na ɛma asikre dodow a ɛwɔ mogya mu no kɔ soro ntɛmntɛm.
• Tew asikre a wɔayɛ no yiye a ɛwɔ w’aduan mu no so. Twe wo ho fi anonne a asikre wom, keeki, ne bisket ho sɛnea wubetumi biara.
• Fa yɛ wo su sɛ wobɛkenkan nnuan a wotɔ wɔ sotɔɔ mu no ho nsɛm. Hwɛ asikre, carbohydrates, ne calories dodow a ɛwɔ mu no yiye.

Ɛho hia yiye sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho na woanya nsɛm pii na woanya afotu a ɛfata wo tebea no.

Hwehwɛ nnuan a ahoɔden wom a wɔde besi ananmu

Akwan a ɛyɛ mmerɛw a wobɛfa so anya asetra a ahoɔden wom no biako ne sɛ wubenya nnuan a ɛte saa ara a ahoɔden wom a wode besi nnuan a w’ani gye ho nanso ɛnyɛ papa mma wo nipadua no ananmu. Sɛ nhwɛso no, sɛ wotaa di carbohydrates a ɛnyɛ den te sɛ paanoo fitaa, aburow fitaa, ne noodles a, ebetumi ama asikre dodow a ɛwɔ wo mogya mu no akɔ soro na ama insulin a ɛko tia no ayɛ kɛse.

Mmom no, dan kɔ nnuan a carbohydrates a ɛyɛ den wom so . Sɛ nhwɛso no, paanoo a aburow pii wom anaa paanoo a wɔde esiam a wɔayam ayɛ, ne noodles kɔkɔɔ. Fiber, aduannuru, ne vitamin pii wɔ eyinom mu. Enti, wɔwɔ apɔwmuden ma nipadua no.

Momma yɛnhwɛ nneɛma a ɛnyɛ den a yebetumi de asi ananmu wɔ da biara da asetra mu.

Sɛnea wosiesie w’aduan

Ɔkwan a eye sen biara a obi a ɔwɔ asikreyare betumi afa so ne "Plate Method." Ɛne sɛ, wɔbɛkyekyɛ prɛte no mu afã horow na wɔakyɛ aduan no.

Fa no sɛ wo prɛte no yɛ kurukuruwa.

1. Mprɛte no fã (1/2): Fa nhabannuru a ɛnyɛ starch hyɛ mu ma. Sɛ nhwɛso no, nneɛma te sɛ kabege, bankye, akutu, akutu, kukuruku, tomato, ne lettuce. Eyinom nni calories pii na aduannuru pii wom.

2. Mprɛte nkyem anan mu biako:Paw aduan a protein wom, te sɛ mpataa, akokɔ, nkesua, atoko, anaa akutu.

3. Mmere foforo (1/4): Paw carbohydrate a ɛyɛ den. Biribi te sɛ aburow kɔkɔɔ bi, ɛmo a wɔanoa, ɛmo a ɛyɛ dɛ, anaa cassava asinasin.

Sɛ wofa saa kwan yi so siesie w’aduan a, wunya aduannuru a wuhia, na ɛboa kɛse ma asikre a ɛkɔ soro wɔ mogya mu no so. Kae sɛ, ɛnyɛ aduan a wodi nkyerɛ sɛ wunnidi, na mmom wobedi nneɛma a ɛfata, dodow a ɛfata, ne mmere a ɛfata mu.