Sɛ wo duruyɛfo ka kyerɛ wo sɛ wowɔ Asikreyare a Ɛto so Abien a, ebia wohaw wo ho kɛse wɔ nea wudi ne nea wonom ho, ɛnte saa? "Dɛn na ɛsɛ sɛ midi mprempren?", "So eyi ye sɛ midi?", "So me mogya mu asikre bɛkɔ soro sɛ midi pii a?" Ebia nsɛmmisa pii wɔ w’adwene mu. Nanso mma ɛnhaw wo. Nokwarem no, sɛ wopaw nnuan a ɛfata sɛ wudi a, wubetumi adi wo asikreyare no so na woabɔ wo ho ban afi ɔhaw bɔne a ebetumi de aba te sɛ komayare, kɛseyɛ mmoroso, ne mogya mmoroso ho.
Aduan pa yɛ biribi a ɛma yɛn nipadua nya aduannuru ne ahoɔden a ehia, na ɛma yɛte nka nso sɛ yɛayɛ ma na yɛanya abotɔyam. Ma yɛnhwɛ sɛnea yɛbɛyɛ saa nneɛma yi yiye.
Dɛn ne Carb Counting?
Sɛ yɛbɛka no tiawa a, carbohydrates ne asikre, starch, ne fiber a ɛwɔ nnuan pii a yedi mu. Sɛ nhwɛso no, carbohydrates wɔ aburow (aburow, abodoo), nnuaba, nufusu, ne nufusu mu nneɛma. Yɛn nipadua dan saa carbohydrates yi ma ɛbɛyɛ glucose, na wɔde yɛ ahoɔden. Eyi kyerɛ sɛ carbohydrates, sen aduan foforo biara, nya asikre dodow a ɛwɔ wo mogya mu so nkɛntɛnso kɛse.
Carb counting yɛ ɔkwan a wobɛfa so ayɛ w’aduan ho nhyehyɛe. Ɛboa wo ma wuhu carbohydrates dodow a woredi da biara. Saa kwan yi boa obi a ɔwɔ asikreyare ma ɔma dodow yi kɔ so yɛ nea ɛfata. Ɛdenam eyi so no, ɛyɛ mmerɛw sɛ wobedi asikre dodow a ɛwɔ mogya mu no so.
Nnuruyɛfo taa kamfo saa kwan yi kyerɛ asikreyarefo a wɔnom insulin no. Afei wubetumi ayɛ nsakrae wɔ insulin dodow a wode di dwuma no mu ma ɛne carbohydrates dodow a wudi no ahyia.
Wɔde gram susuw carbohydrates. Hwɛ carbohydrates dodow a ɛwɔ nnuan a wudi mu na fa dodow a wudi wɔ adidi biara mu nyinaa bom. Mpɛn pii no, ɛyɛ adwene pa sɛ wubedi carbohydrates gram 45-60 wɔ aduan titiriw biara mu ne gram 15-20 wɔ aduan titiriw biara mu.
Nanso kae ade biako. Ɛnyɛ carbohydrates nyinaa na wɔbɔɔ no pɛpɛɛpɛ. Nnuaba a wɔayɛ no foforo, nhabannuru, aburow a wɔayam, ne nufusu a srade nnim ne akwan a eye sen biara a wobɛfa so anya carbohydrates. Nea enti a ɛte saa ne sɛ nnuan a ahoɔdennuru wom ma asikre a ɛkɔ nipadua no mu brɛoo bere a ɛfa yɛn dwensɔtwaa mu no. Eyi kyerɛ sɛ asikre a ɛwɔ mogya mu no nkɔ soro mpofirim.
Wo duruyɛfo anaa aduan ho ɔbenfo betumi ayɛ aduan ho nhyehyɛe pɔtee bi ama wo.
Dɛn ne Glycemic Index no?
Nea ɛka carbohydrate a ɛwɔ nnuan mu ho no, ɛsom bo nso a wɔfrɛ no Glycemic Index (GI). Saa dodow yi kyerɛ sɛnea aduan bi ma asikre dodow a ɛwɔ wo mogya mu kɔ soro ntɛmntɛm no. Saa index yi fi 0 kosi 100.
- Nnuan a GI pii wom: Nnuan te sɛ asikre a wɔayɛ no yiye no dan glucose ntɛmntɛm yiye wɔ nipadua no mu. Eyinom yɛ nnuan a GI dɔɔso wom.
- Nnuan a GI sua: Eyinom gye bere tenten ansa na ayam na ayi glucose afi mu nkakrankakra. Mpɛn pii no, fiber, protein, ne srade pii wom.
Sɛ wopaw nnuan a GI sua a, ebetumi aboa ma asikre dodow a ɛwɔ wo mogya mu no akɔ so ayɛ nea ɛyɛ den. Nanso glycemic index no nyɛ ade a edi mũ a wɔde susuw nneɛma ho. Sɛ nhwɛso no, aduan a GI sua no betumi ayɛ nea calories anaa srade a ɛnyɛ papa pii wom. Ɛnsusuw sɛnea wonoa no anaa nea wode di dwuma bio nso ho. Sɛ nhwɛso no, sɛ wudi carbohydrate a protein anaa srade wom a, ɛma carbohydrate no brɛ ase.
Nnuan a ɛboro so a ɛboa ma wodi asikreyare so
Saa nnuan yi mu ahoɔdennuru te sɛ fiber, vitamins, ne minerals a ɛbɔ yɛn ho ban fi asikreyare ne nyarewa afoforo ho ahyɛ mu ma. Momma yɛnhwɛ nea wɔyɛ.
| Aduan su | Nneɛma titiriw ne akwankyerɛ ahorow |
|---|---|
| Nnuadewa a ɛyɛ ahabammono tuntum (Akutu, Gotu Kola, Mukunuwenna, Kankun) . | Calories ne carbohydrates sua, nanso aduannuru pii wom. Wɔn GI nso sua, na ɛboa ma asikre a ɛwɔ mogya mu no so. Wɔsan nso wɔ mineral magnesium a ɛboa ma insulin yɛ adwuma wɔ nipadua no mu. |
| Berries ne nnuaba a asikre nnim pii (Strawberry, guava, nsu a ɛyɛ dɛ) . | Sɛ w’ani bere biribi a ɛyɛ dɛ a, paw biribi te sɛ eyi. Fiber, vitamin, ne nneɛma a ɛko tia ɔyare mmoawa ahyɛ mu ma. Nhwehwɛmu ada no adi sɛ nnuaba a GI sua a wodi no betumi atew mogya mmoroso ne asiane a ɛwɔ hɔ sɛ obi benya komayare no so. |
| Mpataa a srade wom (Salmon, tuna, sardines, akutu) . | Bɔ mmɔden sɛ anyɛ yiye koraa no wubedi mpataa mprenu dapɛn biara. Omega-3 srade a ɛwɔ mpataa yi mu no brɛ ɔfe a ɛwɔ nipadua no mu ase. Wɔbɔ wɔn ho ban fi komayare ne asikreyare retinopathy ho. Sɛ́ anka wode deep frying , grill, tow, anaa steam. |
| Nnuadewa (Atoko, almond, akutu) . | Nhwehwɛmu kyerɛ sɛ asikreyarefo a wodi nnuaba no sua sɛ wobenya komayare. Srade a ahoɔden wom, protein, ne fiber ahyɛ mu ma, na ɛboa ma wo di ma na asikre dodow a ɛwɔ wo mogya mu no kɔ so yɛ den. |
| Aburow a Wɔayɛ no Nnua (Aburow a wɔayam, sorghum, oats) . | Sɛ woretɔ paanoo ne pasta a, hwehwɛ nsɛmfua "whole" wɔ krataa no so. Wɔwɔ nhama pii sen abodoo fitaa ne aburow fitaa. Wɔsan nso wɔ GI a ɛba fam, na ɛboa ma asikre dodow a ɛwɔ mogya mu no kɔ so yɛ den. |
| Ɛmo a Ɛyɛ Dwo | Ɛmo a ɛyɛ dɛ yɛ nea eye sen ɛmo. Fiber ne vitamin A pii wom, na eye ma aniwa akwahosan. Bɔ mmɔden sɛ wode sinamon kakra bɛpete so. Wosusuw nso sɛ sinamon boa nipadua no ma wɔde insulin di dwuma yiye. |
| Legume aba a wɔde yɛ (Atoko, akutu, nantwinini, bankye a ɛyɛ ahabammono) . | Eyinom ye ma koma ne asikreyare. Sɛ wodi sɛ aduan a GI nnim no fã a, ebetumi aboa ma asikre dodow a ɛwɔ mogya mu no so atew. Sɛ wode nea wɔde ahyɛ toa mu redi dwuma a, hohoro mu yiye na ama nkyene a ɛboro so afi mu. |
| Nufusu ne yogurt | Vitamin D a ɛwɔ nufusu mu no betumi aboa ma insulin ayɛ adwuma. Paw yogurt a asikre nnim ne nufusu a srade nnim anaasɛ srade nnim. |
| Citrus nnuaba a wɔde yɛ nnuaba (Akutu, borɔdɔma) . | Eyinom ye ma vitamin C a wubenya.Nanso eye kɛse sɛ wubedi aduaba no nyinaa sen sɛ wobɛnom nsu no, efisɛ nhama a ɛwɔ nnuaba no mu no boa ma wotumi di aduan na ɛmma asikre a ɛwɔ mogya mu no nkɔ soro mpofirim. |
Kɔkɔbɔ titiriw a ɛfa bobe aba ho!
Ɛsɛ sɛ wohwɛ yiye kakra wɔ bobe aba ho, efisɛ ebetumi ne nnuru bi adi nkitaho. Titiriw no, ebetumi ne asikreyare nnuru te sɛ repaglinide adi nkitaho, na ama asikre a ɛwɔ wo mogya mu no so atew dodo (hypoglycemia).
Grapefruit nso ne nnuru a edidi so yi di nkitaho:
- Nnuru bi a ɛtew mogya mu srade so, sɛ nhwɛso no atorvastatin (Lipitor) ne simvastatin (Zocor).
- Mogya mmoroso nnuru te sɛ nifedipine (Procardia).
Enti, ansa na wubedi bobe aba no, hwɛ hu sɛ wobɛka akyerɛ wo duruyɛfo no sɛ ɔnhwɛ sɛ ɛrensiw nnuru a worenom no kwan.
Nkrasɛm a Wɔde Kɔ Fie
- Aduan a wudi no nya asikreyare a ɛto so abien a wodi so nkɛntɛnso kɛse, enti hwɛ nea wudi.
- Fa aburow a ahoɔdennuru wom, a wɔayam no yiye, nhaban momono, ne protein a ahoɔden wom (mpataa, atoko) ka w’aduan ho.
- Carb dodow ne glycemic index (GI) a wobɛte ase no betumi aboa kɛse wɔ asikre dodow a ɛwɔ wo mogya mu no so.
- Tew nnuan ne anonne a asikre wom, ne nnuan a wɔde esiam a wɔayɛ no yiye (abodoo fitaa, keeki) so sɛnea wubetumi biara.
- Hwehwɛ afotu fi wo duruyɛfo anaa aduannuru ho ɔbenfo hɔ na ama woayɛ aduan ho nhyehyɛe a eye sen biara ama wo.
- Nnuan bi te sɛ bobe aba tumi ne nnuru a wonom di nkitaho, enti nyansa wom sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na wode biribi foforo aka w’aduan ho.
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