Sɛ yɛka aduan ho asɛm, titiriw sɛ yɛdwene nneɛma te sɛ asikreyare ne mu duru a ɛso tew ho a, yɛtaa te asɛmfua ‘carbohydrate’. Nanso so carbohydrates nyinaa yɛ pɛ? Susuw ho hwɛ, aburow a wodi ne chickpeas a wodi nyinaa wɔ carbohydrates. Nanso ɔkwan a wɔfa so ka yɛn nipadua no yɛ soronko koraa. Ɛnnɛ yɛrebɛka susudua bi a ɛbɛboa yɛn ma yɛate saa nsonsonoeɛ no ase pɛpɛɛpɛ ho asɛm. Wɔfrɛ no Glycemic Index , anaasɛ GI tiawa sɛnea yɛn nyinaa nim no.
Sɛ yɛbɛka no tiawa a, dɛn ne Glycemic Index (GI)?
Ɛnyɛ den koraa. Glycemic Index (GI) yɛ ade a ɛkyerɛ sɛnea aduan a carbohydrate wom dan ntɛmntɛm ma ɛbɛyɛ glucose, anaa "asikre" sɛnea yenim no, na wɔde ka mogya no ho bere a yɛadi awie no.
Fa no sɛ wode pɛtro rehyɛ kar mu ma. Petrol ahorow bi hyew ntɛmntɛm na ɛma kar no nya ahoɔden ntɛm ara. Ebinom hyew nkakrankakra na ɛma no tumi bere tenten. Saa na saa aduan yi te.
Wɔde nsenia a efi 1 kosi 100 na ɛsusuw GI bo no.
- Nnuan a GI dɔɔso (70 anaa nea ɛboro saa) no yam ntɛmntɛm na ɛma asikre dodow kɔ soro ntɛmntɛm wɔ mogya mu.
- Wɔyam nnuan a GI sua (55 anaa nea ennu saa) no nkakrankakra, na ɛboa ma asikre dodow a ɛwɔ mogya mu no kɔ so yɛ den na ɛyɛ den.
GI bo yi a wunim no so bɛba mfaso kɛse ama wo, titiriw sɛ woyɛ obi a wowɔ asikreyare anaasɛ worebɔ mmɔden sɛ wubedi wo mu duru so a.
Yɛn nipadua no yɛ hormone bi a wɔfrɛ no insulin, na ɛde asikre a ɛwɔ yɛn mogya mu no ma yɛn nkwammoaa ahoɔden. Sɛ asikre dodow kɔ soro mpofirim a, ɛsɛ sɛ insulin yɛ adwuma pii. Eyi betumi ayɛ den ama obi a ɔwɔ asikreyare sɛ obedi so. Enti, sɛ wɔpaw nnuan a GI bo sua a, ebetumi aboa ma wɔadi tebea yi so.
Nnuan bɛn na ɛwɔ GI gyinapɛn a ɛba fam, mfinimfini ne kɛse?
Okay, afei momma yɛnhwɛ nea saa nnuan a GI a ɛba fam, ɛyɛ mfinimfini, ne nea ɛkɔ soro yi yɛ. Wubetumi anya adwene pa denam pon yi a wobɛhwɛ so.
| Nnuan a GI bo sua (55 anaa nea ennu saa) . | Nnuan a ɛwɔ GI bo a ɛkɔ fam (56 - 69) . | Nnuan a GI a ɛkɔ soro (70 anaa nea ɛboro saa) . |
|---|---|---|
| Nnuadewa a ɛyɛ ahabammono pii, nnuaba te sɛ apɔw-mu-teɛteɛ, akutu, pears, karɔt a wɔannoa, chickpeas, lentils, cowpeas, green beans, peanuts, cashews, nufusu a srade nnim. | Atoko, banana, ananse, plum, cherry, oats, aburow a ɛyɛ bruu, ɛwo, kurakkan paanoo. | Aburow fitaa, paanoo, ɛmo, keeki a ɛyɛ dɛ, donuts, cantaloupe, jelly beans, atoko a wɔayam. |
| Nea ɛkyerɛ: Wɔyam eyinom nkakrankakra. Mogya mu asikre kɔ soro nkakrankakra. | Nea ɛkyerɛ: Wɔyam eyinom wɔ ɔkwan a ɛfata so. | Nea ɛkyerɛ: Eyinom yam ntɛmntɛm yiye. Wɔma asikre a ɛwɔ mogya mu no kɔ soro ntɛmntɛm. |
So aduan bi bo a ɛsom wɔ GI so betumi asakra?
Yiw, ebetumi aba saa. Ɛnyɛ bere nyinaa na GI bo a ɛwɔ aduan ho nkyerɛwde so no ka yɛn nipadua wɔ ɔkwan koro no ara so. Nneɛma pii nti na ɛte saa.
- Ɔkwan a wɔfa so noa: Nnuan a starch wom (e.g. pasta, ɛmo) no GI kɔ soro bere a wɔnoa no. Saa ara nso na sɛ wode ngo, nhama, anaa ade bi a ɛwɔ acid te sɛ lemon anaa vinegar ka aduan no ho a, ɛma GI no so tew.
- Ɛbere: Sɛ aduaba bi, sɛ nhwɛso no, banana, abere koraa a, ne dɛ kɔ soro na ne GI bo nso kɔ soro.
- Nnuan a wɔde bom: Sɛ wudi aburow a ɛwɔ GI bo a ɛkɔ soro, na afei wode biribi a protein ne fiber pii wom te sɛ atoko, nhabannuru, anaa mpataa a GI bo sua ka ho a, GI bo a ɛwɔ aduan no nyinaa mu no so tew.
Nsonsonoe a ɛda Glycemic Index (GI) ne Glycemic Load (GL) ntam .
Asɛmfua foforo a yɛte bere a yɛreka GI ho asɛm ne Glycemic Load (GL) . Nsonsonoe kakra wɔ abien no ntam.
Sɛ yɛbɛka no tiawa a:
- GI (Glycemic Index) kyerɛ ahoɔhare a aduan bi dan asikre wɔ mogya no mu nkutoo. Ɛyɛ "su" a ɛwɔ aduan no mu.
- GL (Glycemic Load) kyerɛ sɛnea aduan dodow a wudi ka wo mogya mu asikre.
Momma yɛnhwɛ nhwɛso bi: Watermelon wɔ GI a ɛkorɔn kakra. Nanso esiane sɛ carbohydrates dodow a ɛwɔ akutu slice a yɛtaa di mu no sua nti, ɛwɔ GL a ɛba fam. Ɛno kyerɛ sɛ sɛ obi di akutu a wɔayam no a, ennya asikre a ɛwɔ mogya mu no so nkɛntɛnso kɛse.
Nanso, sɛ wotɔ donut a, ne GI bo nso yɛ kɛse, na esiane sɛ asikre ne esiam a wɔayɛ no yiye pii wom nti, ne GL bo nso yɛ kɛse yiye.
Eyi kyerɛ sɛ aduan ko a wudi no ho hia te sɛ dodow a wudi no ara pɛ. Aduan a GI bo yɛ den mpo betumi anya nkɛntɛnso ketewaa bi sɛ wodi no kakraa bi pɛ a.
Mfaso a ɛwɔ aduan a GI sua so
Sɛ wugye aduan a GI sua tom a, wubetumi anya mfaso horow a edidi so yi:
- Boa a wɔboa ma wɔhyɛ wɔn mu duru so anaasɛ wɔtew so.
- Boa a wɔboa ma mogya mmoroso so tew.
- Cholesterol dodow a ɛso tew.
- Boa a wɔboa ma wodi asikreyare ho asiane so anaasɛ ɛtew so.
- Komayare ho asiane a ɛbɛtew so.
Nanso kae ade biako. Ɛnyɛ GI bo nkutoo ne ade a ɛsɛ sɛ wususuw ho bere a worepaw aduan a ahoɔden wom no. Esiane sɛ aduan bi wɔ GI bo a ɛba fam nti mma ɛnyɛ nea ahoɔden wom 100%. Sɛ nhwɛso no, ebia ɛmo a wɔayam no GI bo sua sen oats. Nanso, aduannuru a ɛwɔ oats mu no dɔɔso koraa. Enti, ɛho hia paa sɛ wususuw vitamin, mineral, ne calories a ɛwɔ mu ho bere a worepaw aduan bi no.
Sɛ wopɛ sɛ wuhu eyi ho nsɛm pii a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa . Obetumi de afotu a eye sen biara a egyina w’akwahosan tebea so ama wo.
Nkrasɛm a Wɔde Kɔ Fie
- Glycemic Index (GI) yɛ nea ɛkyerɛ sɛnea aduan a carbohydrate wom a wudi ma asikre dodow a ɛwɔ wo mogya mu no kɔ soro ntɛmntɛm.
- Nnuan a GI sua (nhabannuru, peas, lentils) hwɛ asikre dodow a ɛwɔ mogya mu so, bere a nnuan a GI pii wom (aburow fitaa, paanoo, asikre) ma ɛkɔ soro ntɛmntɛm.
- Mma nhwɛ GI bo a ɛsom no kɛkɛ. Susuw aduannuru a ɛwɔ aduan no mu ne ne fã kɛse a wudi nso ho. Glycemic Load (GL) susudua no ho hia ma eyi.
- Wobetumi asakra GI bo a ɛwɔ aduan bi mu nyinaa denam nneɛma te sɛ sɛnea wɔnoa aduan no ne sɛnea wɔde fra nnuan afoforo so.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae biara wɔ w’aduan mu, titiriw sɛ wowɔ ayaresa tebea bi te sɛ asikreyare a.
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