Sɛ wudi anonne a ɛyɛ dɛ a woatɔ wɔ sotɔɔ mu, keeki asinasin, anaa aduan a ɛyɛ dɛ a, so wususuw sɛ, "Oh, asikre ayɛ eyi ma ... mɛyɛ kɛse"? Titiriw nnansa yi, sɛ wote edin "Fructose" a, nnipa pii susuw sɛ eyi ne ade kɛse a ɛde kɛseyɛ mmoroso ba. Enti, so fructose a ɛwɔ nnuaba nso mu yi nye mma yɛn nipadua ankasa? Ɛnnɛ, momma yɛnka nea ɛyɛ nokware anaasɛ ɛnyɛ nokware wɔ saa asɛm yi mu ho asɛm.
Nea edi kan koraa no, dɛn ne fructose?
Sɛ yɛbɛka no tiawa a, fructose yɛ asikre bi. Wohu no abɔde mu wɔ yɛn nnuan mu. Susuw nnuaba bi a ɛyɛ dɛ a woredi ho, anaa ɛwo kakra ... saa nneɛma yi nyinaa wɔ fructose.
Nanso ɛnyɛ fructose a ɛwɔ abɔde mu nkutoo na ɔhaw no wɔ. Wohu fructose nso wɔ aduru a ɛma ɛyɛ dɛ "High-Fructose Corn Syrup ," a wɔde yɛ nnuan ne anonne pii wɔ sotɔɔ ahorow mu no mu. Eyi betumi ama yɛde fructose pii ahyɛ yɛn nipadua mu a yennim.
Mmeae a wɔtaa hu fructose no bi ni:
| Nneɛma a fructose wom | Nhwɛso ahorow |
|---|---|
| Abɔde mu nneɛma a wonya fi mu | Nnuaba (mango, banana, ananse), ɛwo, nhabannuru bi |
| Nnuan ne anonne a wɔasiesie | Nsã a asikre wom (soda), nnuaba mu anonne, chocolate nufusu, yogurt ahorow bi, keeki, bisket, ahwiesa, jam, sauces |
| Asikre a yɛde di dwuma no | Asikre fitaa (table sugar/sucrose) a yɛde di dwuma wɔ fie no yɛ glucose ne fructose. |
So fructose na ɛma obi mu duru yɛ kɛse ankasa?
Asɛmmisa kɛse no ni. Nhwehwɛmu ahorow bi akyerɛ sɛ fructose ma nipadua mu srade yɛ kɛse na ɛma ɔkɔm yɛ kɛse . Nanso, nnuruyɛfo ne nyansahufo pii ne saa adwene yi nhyia.
Sɛnea wɔkyerɛ no, ɛnyɛ fructose nkutoo na ɔhaw no wɔ. Nea enti titiriw ne sɛ yedi calories pii sen nea yɛn nipadua hia fi biribiara mu.
Sɛ yɛbɛka no tiawa a, sɛ wudi aburow pii, paanoo pii, aduan a srade wom pii a, wo mu duru yɛ kɛse. Saa ara na ɛte wɔ nnuan a ɛyɛ dɛ pii a wodi ho. Nea odi fɔ no nyɛ ade koro, na mmom adidi pii.
Mpɛn pii no, wɔyɛ nhwehwɛmu ahorow a ɛde fructose ho asodi to mmoa so, na ɛma wonya fructose dodow a ɛdɔɔso soronko, a ɛboro nea nnipa taa di so koraa. Enti ɛyɛ den sɛ yɛde nea efi mu ba no bɛbata yɛn da biara da asetra ho tẽẽ.
Nokwarem no, aduannuru atitiriw abiɛsa na ɛwɔ hɔ (Macronutrients) a ɛma yɛn nipadua nya ahoɔden:
- Carbohydrates - aburow, paanoo, asikre
- Proteins - nam, mpataa, nkesua , atoko
- Srade - ngo, bɔta, nnuaba
Sɛ yedi saa nneɛma yi mu biara pii sen sɛnea ɛho hia a, saa ahoɔden a ɛboro so no sie sɛ srade wɔ yɛn nipadua mu na yɛn mu duru yɛ kɛse. Enti ɛnyɛ nea ɛfata sɛ wode nsateaa bɛkyerɛ fructose nkutoo.
Enti dɛn na ɛsɛ sɛ yɛyɛ? Ɔkwan bɛn na eye sen biara a wobɛfa so ahwɛ wɔn mu duru so?
Nnyae nnuaba a wodi esiane sɛ wusuro fructose nti. Sɛ wudi nnuaba a, wunya nneɛma pa pii te sɛ fiber, vitamin, ne minerals ka fructose ho. Nanso sɛ wonom anonne a ɛyɛ dɛ toa biako a wɔde fructose aka ho a, nea wubenya ara ne asikre ne calories a hwee nni mu.
Nneɛma a ɛnyɛ den bi a wubetumi ayɛ de ahyɛ wo mu duru so ni.
1. Fa yɛ wo su sɛ wobɛkenkan nkyerɛwde a ɛwɔ nnuan a wɔde ahyɛ mu no so.
Kenkan nkyerɛwde a ɛwɔ aduan a wɔde ahyɛ mu anaa toa biara a wobɛtɔ afi sotɔɔ mu no so. Hwehwɛ nsɛmfua a ɛba awiei wɔ '-ose' mu wɔ nneɛma a wɔde yɛ aduan no mfiase. Eyinom nyinaa yɛ asikre ahorow.
- Sukrose a wɔfrɛ no sucrose
- Glucose a ɛwɔ nipadua no mu
- Fructose a wɔde yɛ aduan
- Atoko srade a fructose pii wom
Sɛ saa nneɛma yi ka nneɛma abiɛsa a edi kan no ho a, ɛkyerɛ sɛ asikre pii wɔ aduan no mu.
2. Tew "Asikre a Wɔde Ka Ho" so.
Eyi fa asikre a wɔde nsa ayɛ a wɔde ka ho bere a wɔresiesie aduan ho.
- Tew anonne a asikre wom a wonom so sɛnea wubetumi biara. Nsu ne anonne a eye sen biara.
- Tow nnɔkɔnnɔkɔwade te sɛ keeki, bisket, kukisi, ne chocolate ano hye. Fa eyinom sie ma mmere titiriw nkutoo.
- Paw anɔpaduan mu aburow ne yogurt a wɔmfa nnuru nhyɛ mu sen sɛ wobɛpaw nea asikre wom .
3. Fa abɔde mu nnuan a ɛyɛ mũ di kan
Nnuaba a wɔfrɛ no "abɔde mu ahwiesa" yɛ ade pa a wubetumi apaw bere a w'ani bere biribi a ɛyɛ dɛ no. Obiara rennya mu duru denam nnuaba pii a obedi so. Afei nso, fa nhabannuru, aburow a wɔayam, ne nnuaba pii ka w’aduan ho. Ɛnyɛ sɛ eyinom bɛma woanya aduannuru a wuhia nko, na mmom ɛbɛboa wo ma woate nka na woadi w’adidi boro so so nso.
4. Di aduan a ɛkari pɛ
Ɛyɛ adwene pa sɛ wubenya wo da biara da calories bɛyɛ 50% afi carbohydrates mu . Nanso bɔ mmɔden sɛ wubenya saa carbohydrates no afi nneɛma a ahoɔden wom te sɛ nhabannuru, nnuaba, ne aburow a wɔayam mu sen sɛ wubenya nnuan a asikre wom anaa aburow a wɔayɛ no yiye. Sɛ wo mu duru ho asɛm haw wo a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa aduan a eye ma wo ho.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛnyɛ fructose nkutoo na ɛma obi mu duru yɛ kɛse. Calories pii a wubedi sen nea wuhia fi aduan biara mu no ne ade titiriw a ɛde ba.
- Nnyae nnuaba a wodi esiane sɛ wusuro fructose nti. Ɛnyɛ fructose nko na ɛwɔ nnuaba mu, na mmom ɛwɔ fiber ne vitamin a eye ma nipadua no nso.
- To anonne a asikre wom, nnuan a wɔayɛ, ne nnɔkɔnnɔkɔwade a "asikre a wɔde aka ho" wom ano hye sɛnea wubetumi biara.
- Ansa na wobɛtɔ biribi afi sotɔɔ mu no, kenkan nea wɔakyerɛw so no na hu asikre ahorow a ɛwɔ mu no.
- Ɔkwan a eye sen biara a wobɛfa so ahwɛ wo mu duru so ne sɛ wubedi aduan a ɛkari pɛ na woakura asetra kwan a ɛyɛ nnam mu. Kɔ wo duruyɛfo nkyɛn kɔhwehwɛ afotu foforo wɔ eyi ho.
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