So ɛnyɛ hwee sɛ obi a ɔwɔ asikreyare bedi nnuaba? (Asikreyare) Momma yɛnhwehwɛ nea eyi kyerɛ ankasa!

Sɛ wɔka kyerɛ nkurɔfo sɛ wɔwɔ asikreyare a, ade a edi kan a wosuro ne sɛ wobedi nnuaba. Nnipa pii gyae nnuaba a wodi koraa, na wosusuw sɛ, ‘Oo, nnuaba yɛ dɛ, ɛbɛma asikre a ɛwɔ mogya mu akɔ soro.’ Ɛtɔ da bi mpo a yɛte sɛ nnamfo ne abusuafoɔ ka sɛ, "Oh... wo nni asikre? Ɛnsɛ sɛ wodi nnuaba." Nanso so ɛsɛ sɛ ɛyɛ saa ankasa? So nnuaba yɛ asikreyare tamfo? Ɛnnɛ, momma yɛnka sɛ ebia nnuaba yɛ adamfo anaa ɔtamfo ma obi a ɔwɔ asikreyare.

Sɛ yedi nnuaba a, dɛn na ɛba yɛn mogya mu asikre so ankasa?

Sɛ yɛbɛka no tiawa a, nnuaba dɛ fi abɔde mu asikre bi a wɔfrɛ no `Fructose` . Sɛ yɛdi nnuaba a, yɛn nipadua dane saa `Fructose` yi yɛ no ` Glucose`. Eyi te saa efisɛ yɛn nipadua mu nkwammoaa tumi de `Glucose` di dwuma sɛ ahoɔden nkutoo. Sɛ saa `Glucose` yi hyɛn mogya no mu a, asikre dodow kɔ soro.

"Enti, nnuaba a wobedi nyɛ papa," ebia wubesusuw. Nanso twɛn kakra. Ade a ɛho hia ni. Ɛnyɛ asikre nko na ɛwɔ nnuaba mu, na mmom ade a ɛho hia yiye a wɔfrɛ no fiber nso . Saa nhama yi yɛ adwuma te sɛ ɔpon. Ɛne sɛ, sɛnea wɔde asikre ka mogya a efi nnuaba mu ho no, saa nhama yi na ɛhwɛ so kɛse, na ɛba saa.

Fa no sɛ, sɛ wonom anonne a ɛyɛ dɛ a, asikre a ɛwɔ mu no yɛ ntɛm a biribiara ntwitware mu, wɔ simma kakraa bi mu no, ma asikre dodow no kɔ soro ntɛm ara. Nanso sɛ wudi aduaba a, asikre no kɔ mogya no mu nkakrankakra esiane nhama a ɛwɔ mu nti. Enti asikre dodow a ɛwɔ mogya mu no nkɔ soro ntɛm ara. Eyi ne nsonsonoe kɛse a ɛda nnuaba ne nnuan a wɔde nsa ayɛ ntam.

Mfaso a ɛwɔ nnuaba a obi di so ma obi a ɔwɔ asikreyare

Nnuaba yɛ aduan a ɛboro so a vitamin, mineral, ne phytochemicals a mfaso wɔ so kɛse ma yɛn nipadua ahyɛ mu ma. Mfaso a ɛwɔ nnuaba a obi di ma obi a ɔwɔ asikreyare so no bi ni.

• Ɛtew asiane a ɛwɔ hɔ sɛ wobenya komayare so: Nnipa a wɔwɔ asikreyare no betumi anya komayare anaa akisikuru sen afoforo mmɔho abien. Nnuannuru a ɛwɔ nnuaba mu no boa ma asiane yi so tew denam mogya ntini a ɛbɔ ho ban na ɛhyɛ srade ne mogya mmoroso so.
• Boa a wɔboa ma asikre a ɛwɔ mogya mu ne mu duru ano aduru:Esiane fiber a yɛadi kan aka ho asɛm nti, nnuaba a wudi no ma wote nka sɛ woama. Enti, ɛnyɛ den sɛ wubedi adidi a ɛho nhia so na woakura nipadua mu duru a ɛfata mu. Nhwehwɛmu bi ada no adi sɛ, sɛ wodi nnuaba te sɛ blueberries, apɔw-mu-teɛteɛ, ne pears anyɛ yiye koraa no nnanu dapɛn biara a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya `Type 2 Diabetes` (asikreyare a ɛto so abien) no so bɛyɛ 23%.
• Ɛma akwahosan nyinaa tu mpɔn: Nhama a ɛwɔ nnuaba mu no boa ma wɔyam na ɛboa ma wɔasiw akisikuru ano. Afei nso, esiane sɛ nnuaba dodow no ara yɛ nsu nti, ɛboa ma nipadua no nya nsu.

Enti nnuaba dodow ahe na wubetumi adi?

Mpɛn pii no, wobu nnuaba biako sɛ ɛwɔ carbohydrates gram 15. Nanso, ɛsono dodow yi wɔ nnuaba biara mu.

Fa no sɛ, sɛ wopɛ sɛ wudi carbohydrates gram 15 a, dodow a ɛsɛ sɛ wudi ni:

• Apɔw-mu-teɛteɛ a ne kɛse yɛ mfinimfini fã
• Banana fã
• Blackberry anaa raspberry kuruwa 1
• 1 1/4 nkuruwa strawberry
• 1 kuruwa a wɔabɔ no akuturuku
• 2 tablespoons a wɔde yɛ borɔdɔma

So wunim? Apɔw-mu-teɛteɛ fã wɔ carbohydrates dodow a ɛte sɛ borɔdɔma nkaribo abien. Enti ɛho hia sɛ wode w’adwene si dodow a wudi so.

Dɛn ne Glycemic Index no?

Ɛha na ɛsɛ sɛ yehu biribi foforo a ɛho hia. Ɛno ne Glycemic Index (GI) . Sɛ yɛbɛka no tiawa a, ɛkyerɛ sɛnea asikre dodow kɔ soro ntɛmntɛm wɔ yɛn mogya mu bere a yɛadi aduan pɔtee bi akyi.

• Nnuan a GI sua: Saa nnuan yi ma asikre dodow kɔ soro nkakrankakra bere a wodi (GI bo yɛ 55 anaa nea ennu saa).
• Nnuan a GI pii wom: Eyinom ma asikre dodow kɔ soro ntɛmntɛm wɔ mogya mu bere a wodi no (GI bo yɛ 70 anaa nea ɛboro saa).

Ɛyɛ papa sɛ obi a ɔwɔ asikreyare bɛpaw nnuan a GI bo sua.

Nnuaba a eye sen biara na ɛyɛ ahwɛyiye sen biara ma asikreyare

Wubetumi afi pon a ɛwɔ ase ha no so ahu nnuaba a eye ma nnipa a wɔwɔ asikreyare (GI a ɛba fam) ne nea ɛsɛ sɛ wohwɛ yiye kakra wɔ ho (GI a ɛkɔ soro).

Akwan 5 a wobɛfa so adi nnuaba yiye a womfa asikre pii nka ho

Okay, enti yɛbɛyɛ dɛn de saa aduaba yi aka yɛn aduan ho? Afotu a ɛnyɛ den bi ni.

1. Di dodow no so: Hwɛ yiye paa bere a woredi nnuaba a ayow, titiriw no. Sɛnea yɛadi kan ahu no, asikre dodow a ɛwɔ apɔw-mu-teɛteɛ fã bi mu wɔ borɔdɔma nkaribo abien mu. Enti nsusuw sɛ "ɛnyɛ hwee sɛ wubedi kakra."

2. Paw nnuaba a wɔayɛ no foforo: Di nnuaba a wɔayɛ no foforo anaa nea wɔahyɛ no nwini bere biara a ɛbɛyɛ yiye. Kwati nnuaba a wɔde ahyɛ toa mu ne jam a ɛwɔ asikre srade mu, efisɛ asikre pii a wɔde aka ho.

3. Di aduaba no nyinaa sen sɛ wubedi nsu: Sɛ wɔyɛ nnuaba mu nsu a, woyi nnuaba no fã a ɛsom bo sen biara, nhama no fi hɔ. Nea aka ara ne asikre nsu. Enti, nnuaba mu nsu a wɔnom no ma asikre a ɛwɔ mogya mu no kɔ soro mpofirim. Enti, bere nyinaa di aduaba no sɛ aduaba mũ no nyinaa.

4. Di da mũ no nyinaa: Sɛ́ anka wubedi nnuaba abien prɛko pɛ anɔpaduan no, ɛnyɛ den sɛ wubedi asikre dodow a ɛwɔ wo mogya mu no so denam biako a wubedi anɔpa na woadi biako awia anaa anwummere aduan no so.

5. 5. .Di a protein anaa srade wom: Sɛ́ anka wubedi nnuaba nkutoo no, fa ka biribi a protein anaa srade a ahoɔden wom pii wom ho. Sɛ nhwɛso no, wubetumi adi apɔw-mu-teɛteɛ a wɔde peanut butter kakra ahyɛ mu, anaasɛ yogurt a wɔmfa nhyɛ mu a wɔde nnuaba nsa kakraa bi ka ho kuruwa biako. Eyi bɛma asikre a ɛkɔ mogya no mu no ayɛ brɛoo na aboa wo ma woate nka sɛ wo ho ayɛ wo ma akyɛ.