Ebia woate aduan ahorow a wɔkyerɛ sɛ ɛboa wo ma wo mu duru so tew ho asɛm. Ebia wunim nneɛma te sɛ `Sugar Busters`, `Zone Diet`, `Nutrisystem`. Ɛkame ayɛ sɛ nea wogyina so yɛ saa nnuan yi nyinaa ne adwene a ɛne `Glycemic Index`. Mfiase no wɔde bae sɛnea ɛbɛyɛ a ɛbɛboa asikreyarefo ma wɔadi asikre dodow a ɛwɔ wɔn mogya mu no so. Enti nsusuwii no ne sɛ, "Sɛ wubetumi adi asikre a ɛwɔ wo mogya mu so a, ɛsɛ sɛ wutumi nso so tew, ɛnte saa?" Ma yɛnhwɛ sɛ saa asɛm yi yɛ nokware anaasɛ ɛnte saa.
Dɛn ne Glycemic Index (GI) no?
Sɛ yɛbɛka no tiawa a, ɛyɛ sɛnea aduan a carbohydrate wom a yedi ma asikre a ɛwɔ yɛn mogya mu kɔ soro ntɛmntɛm no. Nnuan bi te sɛ paanoo, bisket, ne ɛmo ma asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro ntɛmntɛm. Nanso nnuan afoforo wɔ hɔ a ɛma asikre dodow a ɛwɔ yɛn mogya mu kɔ soro nkakrankakra na ɛkɔ soro bere nyinaa.
Adwene titiriw a ɛwɔ `Glycemic Index` anaa GI nhyehyɛe no ho ni:
Yɛma nnuan nkontaa fi 0 kosi 100 a egyina sɛnea ɛma asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro ntɛmntɛm so.
- Nnuan a GI dɔɔso: Eyinom yam ntɛmntɛm na ɛma asikre a ɛwɔ mogya mu no kɔ soro ntɛmntɛm.
- Nnuan a GI nnim: Eyinom gye bere tenten ansa na ayam, enti ɛma asikre kɔ mogya no mu nkakrankakra. Fiber pii wom, na ɛboa ma wote nka sɛ wo ayɛ ma bere tenten. Eyi nso ma ɔkɔm a ɛtaa ba no so tew.
So saa aduan yi boa wo ma wo mu duru so tew ankasa?
Eyi ne asɛmmisa a ɛho hia sen biara. Aduan a GI a ɛba fam a wogye tom no betumi akɔ so asiw tebea horow te sɛ asikreyare ne komayare ano.
Nanso, nyansahu mu adanse a ɛdɔɔso da so ara nni hɔ a ɛkyerɛ sɛ saa kwan yi tu mpɔn sen aduan a wɔde di dwuma daa, a ɛkari pɛ, a srade nnim na ama obi mu duru so atew. Nhwehwɛmu ahorow bi ada no adi sɛ nnipa a wodii aduan a GI nnim no so tew wɔn nipadua mu srade kakraa bi sen wɔn a wodii aduan a GI pii wom no, ɛwom mpo sɛ na wodii calories dodow koro no ara de. Nanso nhwehwɛmu afoforo nhuu abusuabɔ a emu yɛ den saa. Enti, nyansahufo adwene wɔ asɛm yi ho da so ara mu apaapae.
Nea ɛho hia ne sɛ, eyi nyɛ nkonyaayi tuo a wɔde tew mu duru so. Nanso ɛyɛ adwinnade pa a yɛde besisi gyinae a nyansa wom wɔ carbohydrates ahorow a yedi ho.
Dɛn na yebetumi adi na yentumi nni?
Wɔ saa kwan yi so no, ɛsɛ sɛ yɛbɔ mmɔden sɛ yebedi nnuan pii a ɛwɔ GI a ɛba fam no mu na yɛtew nnuan dodow a ɛwɔ GI a ɛkɔ soro no so sɛnea yebetumi.
| GI kuw no mu | Aduan ho nhwɛso ahorow |
|---|---|
| GI a ɛkorɔn (70 anaa nea ɛboro saa) . | Aburow fitaa, paanoo, ɛmo a wɔato, krak, anonne a asikre wom, nnɔkɔnnɔkɔwade |
| GI bo yɛ mfinimfini (56-69) . | Bobe, spaghetti, ice cream, borɔdɔma, atoko |
| GI a ɛba fam (55 anaa nea ennu saa) . | Oats, peanuts, chickpeas, green beans, red peas (Rajma), carrots, hummus (chickpea paste), nufusu a srade nnim, nnuaba dodow no ara (gye nnuaba bi te sɛ watermelon) . |
So eyi akyi yɛ den?
Nneɛma pa bi wɔ eyi ho, na nneɛma bi nso yɛ basaa kakra.
Nneɛma pa
Ɛho nhia sɛ wokan calories anaasɛ wususuw aduan a wudi. Na enhia sɛ wutwa carbohydrates mu koraa. Nea ɛsɛ sɛ woyɛ ara ne sɛ wobɛma w’ani aku GI bo a ɛsom wɔ nnuan a wudi no ho na woapaw nneɛma a nyansa wom.
Nsɛnnennen ne anohyeto ahorow
GI nhyehyɛe no betumi ayɛ nea ɛyɛ basaa kakra. Esiane sɛ aduan bi GI sua nti, ɛnkyerɛ sɛ ɛyɛ nea ahoɔden wom . Afei nso, nnuan bi a GI dɔɔso betumi anya aduannuru pa ara.
Sɛ nhwɛso no, parsnips wɔ GI 52. Nanso vanilla keeki wɔ GI 42. Afei so wote ɔhaw no ase? Parsnips wɔ GI a ɛkorɔn sen keeki. Nanso dɛn na eye wɔ aduan pa ho?
Ade foforo ne sɛ, saa kwan yi ka carbohydrates nkutoo ho asɛm. Ɛmma akwankyerɛ biara wɔ protein, srade, anaa calories dodow a ɛsɛ sɛ wudi da biara ho. Ɛno ne w’asɛyɛde.
Afei nso, sɛ obi di carbohydrate a GI pii wom a protein ne srade wom a, ebetumi asakra sɛnea asikre dodow kɔ soro wɔ mogya mu no. Enti ɛnyɛ mmerɛw sɛnea ebia wubesusuw no.
M’adwene sɛ oduruyɛfo
Sɛnea mihu no ni. `Glycemic Index Diet` no nyɛ aduan a wɔayɛ ama mu duru a ɛso tew ankasa. Ɛyɛ adwinnade kɛse ma asikreyarefo de hwɛ wɔn mogya mu asikre dodow so. Ɛboa paa sɛ obi a ɔwɔ asikreyare besusuw GI bo yi ho bere a ɔrepaw carbohydrates no.
Afei nso, sɛ wowɔ asiane mu sɛ wubenya asikreyare (prediabetes) anaasɛ wowɔ tebea bi a wɔfrɛ no insulin resistance a, saa kwan yi betumi aboa wo. Ɛda adi sɛ obi a ɔwɔ mogya mmoroso, komayare, srade, ne mu duru boro so no benya insulin a ɛko tia no yi.
Nanso kae sɛ GI bo a ɛsom no yɛ asɛm no fã biako pɛ.
Sɛ nhwɛso no, ɛmo a ɛyɛ dɛ wɔ GI a ɛkɔ soro kakra, nanso ɛyɛ aduan a ahoɔden wom kɛse. Saa ara nso na nnuaba te sɛ atoko wɔ GI a ɛba fam. Nanso sɛ wudi wɔn pii a, wubetumi ama calorie a wudi no ayɛ kɛse na wo mu duru ayɛ kɛse.
Enti, fa GI no di dwuma sɛ akwankyerɛ a ɛbɛma woatumi apaw carbohydrate. Nanso bere koro no ara mu no, ma w’adwene si protein, srade, ne calorie a wudi nyinaa so. Ɛsɛ sɛ w’aduan nyinaa kari pɛ.
Sɛ wote nka sɛ w’adwene atu afra wɔ saa nneɛma yi ho a, aduan ho nhyehyɛe afoforo wɔ hɔ a wɔayɛ a biribiara wɔ w’adwenem. Ebia ɛno bɛfata wo kɛse. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wo ne wo duruyɛfo bɛkasa na woasi aduan a eye ma w’akwahosan ho gyinae.
Nkrasɛm a Wɔde Kɔ Fie
- Glycemic Index (GI) yɛ ade a ɛkyerɛ sɛnea aduan bi ma asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro ntɛmntɛm.
- Mfiase no wɔyɛɛ saa kwan yi sɛnea ɛbɛyɛ a ɛbɛboa asikreyarefo ma wɔadi asikre dodow a ɛwɔ wɔn mogya mu no so.
- Nyansahu mu adanse ntumi nkyerɛ sɛnea ɔkwan yi tu mpɔn wɔ mu duru a wɔtew so no ho.
- Esiane sɛ aduan bi GI sua nti, ɛnkyerɛ sɛ ɛyɛ nea ahoɔden wom bere nyinaa, na ebia nnuan bi a GI dɔɔso wom no wɔ aduan pa.
- Eyi nyɛ aduan nhyehyɛe a edi mũ, na mmom ɛyɛ adwinnade a ɛbɛboa wo ma woapaw nneɛma a nyansa wom wɔ nnuan a carbohydrate wom ho.
- Sɛ wowɔ asikreyare anaasɛ wowɔ asiane mu sɛ wubenya asikreyare a, ɛho hia yiye sɛ wo ne wo duruyɛfo susuw saa kwan yi ho.
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