Sɛ wowɔ asikreyare, anaasɛ wowɔ asiane kɛse mu sɛ wubenya asikreyare a, ebia woate asɛm a ɛkyerɛ sɛ ɛwo ye sen asikre. Yɛn mu pii susuw sɛ ɛwo yɛ adebɔ mu ade ma enti ɛnsɛe hwee. Nanso so ɛte saa ankasa? Ɛwo nso yɛ asikre bi, a ɛkyerɛ sɛ ɛyɛ carbohydrate. Enti sɛ́ obi a ɔwɔ asikreyare, titiriw sɛ wode nnuru te sɛ insulin di dwuma a, ɛsɛ sɛ wohwɛ yiye kɛse wɔ carbohydrates dodow a wudi da biara no ho. Momma yɛnka eyi ho asɛm nkɔ akyiri nnɛ.
Dɛn na ɛwɔ ɛwo mu ankasa?
Sɛ yɛbɛka no tiawa a, ɛwo yɛ ade a ɛyɛ dɛ a ntɛtea de nsu a ɛyɛ dɛ na ɛyɛ. Wɔkyekyɛ saa nsu mu nsu yi mu ma ɛyɛ asikre a ɛnyɛ den wɔ ntɛtea dan no mu. Esiane sɛ wɔde ka nnuan a yɛtɔ fi sotɔɔ mu ho nti, ɛwo nso hyɛ "Asikre a Wɔde Aka Ho" mu.
Ɛwo yɛ aduan a carbohydrates titiriw na ɛwom. Ɛne sɛ, asikre a ɛnyɛ den a wɔfrɛ no glucose ne fructose ahyɛ mu ma.
Susuw ho hwɛ, ɛwo a wɔnom daa tablespoon biako mu no, nea ɛwɔ mu ne:
- Bɛyɛ calories 61 na ɛwɔ mu
- Asikre gram 17 na ɛwɔ mu
- Carbohydrates gram 17 na ɛwɔ mu
- Protein ne fiber kakraa bi pɛ na ɛwom
Nea ɛka eyi ho no, nneɛma bi te sɛ potassium, calcium, ne vitamin C wɔ hɔ, nanso dodow no nyɛ nea ɛho hia koraa. Enti mfaso biara nni so sɛ wobɛhwehwɛ ɛwo de anya aduannuru.
Ɛwo anaa asikre? Nsonsonoe kɛse bɛn na ɛwɔ mu?
Eyi ne asɛmmisa a obiara wɔ. Nsonsonoe atitiriw pii wɔ ɛwo ne asikre fitaa a yɛde di dwuma no ntam. Eyinom mu nea ɛho hia sen biara ne Glycemic Index (GI).
Sɛ yɛbɛka no tiawa a, glycemic index (GI) yɛ nea ɛkyerɛ sɛnea carbohydrate bi a yedi ma asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro ntɛmntɛm. Dodow a GI no kɔ soro no, dodow no ara na asikre dodow a ɛwɔ mogya mu no kɔ soro ntɛmntɛm.
Momma yɛnte saa nsonsonoe yi ase yiye mfi pon a ɛwɔ ase ha no so.
| Asɛmti a wɔde toto ho | Ɛwoɔ | Asikre fitaa (Table Sugar) . |
|---|---|---|
| Nnuanennuro | Vitamin ne mineral kakraa bi pɛ na ɛwom. Ɛwɔ tumi a ɛko tia ɔyare mmoawa. | Vitamin anaa mineral biara nni mu na wobu no sɛ "calories hunu". |
| Glycemic index (GI) a ɛma mogya tu . | GI bo yɛ bɛyɛ 50 (ɛyɛ mmerɛw). Ɛma asikre dodow kɔ soro wɔ mogya mu, nanso ɛyɛ brɛoo kakra sen asikre. | GI bo yɛ bɛyɛ 80 (a ɛkorɔn). Ɛma asikre dodow a ɛwɔ mogya mu no kɔ soro ntɛmntɛm. |
Sɛnea wubetumi ahu wɔ pon yi so no, ɛwo yɛ ade a eye kakra a wɔde besi asikre ananmu. Ɛne sɛ, sɛ wode ɛwo di dwuma mpo a, akyinnye biara nni ho sɛ asikre dodow a ɛwɔ wo mogya mu no bɛkɔ soro. Enti, ɛyɛ den sɛ yebesusuw sɛ obi a ɔwɔ asikreyare no benya mfaso pii afi ɛwo a ɔde besi asikre ananmu no mu.
Enti, so obi a ɔwɔ asikreyare ntumi nni ɛwo?
Mmara biara nni hɔ a ɛka sɛ wuntumi nni. Nanso ɛsɛ sɛ wohwɛ yiye paa wɔ saa nneɛma yi ho.
Ɛwom sɛ ɛwo GI sua sen asikre fitaa de, nanso fructose ne glucose nso wɔ mu, a ɛyɛ asikre a yɛn nipadua tumi yam ntɛmntɛm. Enti, sɛ wode insulin di dwuma a, ɛsɛ sɛ wohwɛ asikre a wonom nyinaa so yiye, a ɛwo ka ho.
Ade a ɛho hia sen biara ne afã horow a wɔhwɛ so. Nsonsonoe kɛse wɔ ɛwo kakraa bi a wode bɛka wo tii ho ne ɛwo nkaribo pii a wode bɛka w’aduan ho no ntam.
Enti, ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wo ne wo duruyɛfo anaa oduruyɛfo a otu wo fo wɔ asikreyare ho no bɛkasa na woabisa ɛwo dodow a asiane biara nni ho sɛ wobɛnom da biara.
So ɛyɛ nokware anaasɛ ɛnte saa sɛ ɛwo "ye" ma asikreyare?
Abenfo adwene nhyia wɔ eyi ho. Nhwehwɛmu bi ada no adi sɛ ɛwo wɔ tumi a ɛko tia ɔyare mmoawa na ɛko tia ɔyare mmoawa. Ebia eyi ho hia efisɛ ebia nnipa a wɔwɔ asikreyare no ho bɛhyew kɛse wɔ wɔn nipadua mu. Nanso, nnuaba ne nhabannuru afoforo pii wɔ hɔ a ɛma wonya saa nneɛma a ɛko tia ɔyare mmoawa yi a ɛmma asikre a ɛwɔ mogya mu no nkɔ soro.
- Nhwehwɛmu nketewa bi ada no adi sɛ ɛwo ahorow bi a wɔnom no maa asikre dodow a ɛwɔ mogya mu wɔ mmuadadi mu anɔpa no so tew kakra.
- Nanso, nhwehwɛmu afoforo kyerɛ sɛ nnipa a wɔnom ɛwo pii da biara no wɔ HbA1c nhwehwɛmu dodow a ɛkɔ soro , a ɛkyerɛ sɛ sɛ wɔkyekyem pɛpɛɛpɛ a, asikre dodow a ɛwɔ mogya mu wɔ asram 2-3 a atwam no mu.
Esiane sɛ wɔde akuw nketewa na ɛyɛɛ nhwehwɛmu ahorow yi mu dodow no ara nti, nyansahufo ka sɛ nhwehwɛmu foforo ho hia na wɔaka no pen sɛ ebia ɛwo wɔ mfaso bi ma asikreyare ankasa anaa.
Ɛwo bɛn na eye ma obi a ɔwɔ asikreyare?
Ɛwo ahorow bɛboro 300 na ɛwɔ wiase. Yɛtaa nya wɔn wɔ akwan abien so:
1. Ɛwo a Wɔayam: Wɔde eyi gu toa mu fi akutu no mu tẽẽ. Esiane sɛ ɛwo no ntumi nkɔ mu pii nti, wɔkora ɛwo no abɔde mu aduannuru, nneɛma a ɛko tia ɔyare mmoawa, ne ntɛtea mu nsu a ɛyɛ fĩ no so.
2. Ɛwo a Wɔayɛ no Filtered/Pasteurized: Wɔnam ɔhyew (pasteurizing), yiyi mu yiye, ne mmoawa nketenkete a woyi fi mu na ɛyɛ eyinom ho adwuma na ama ayɛ mmerɛw sɛ wɔbɛkora so. Ebia aduannuru bi asɛe wɔ saa adeyɛ yi mu. Ɛtɔ da bi a, wobetumi de asikre nso aka eyi ho.
Ahorow abien no nyinaa betumi ama asikre dodow a ɛwɔ wo mogya mu no akɔ soro. Nanso, sɛ worepaw obi a ɔwɔ asikreyare a, ɛwo a wɔannoa a asikre nka ho na ɛwɔ aduannuru kakra no ne nea eye sen biara.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛwom sɛ ɛwo yɛ abɔde mu ade a ɛma asikre yɛ dɛ de, nanso ɛda so ara ma asikre dodow a ɛwɔ wo mogya mu no kɔ soro, nanso ɛyɛ saa brɛoo sen asikre fitaa.
- Sɛ wowɔ asikreyare a, wubetumi de ɛwo adi dwuma, nanso ɛyɛ kakraa bi pɛ . Na mma wo werɛ mmfi sɛ wobɛkan no wɔ carbohydrate a wudi mu.
- Sɛ wopaw a, ɛwo a wɔannoa , a asikre biara nka ho no yɛ nea eye sen ɛwo a wɔayɛ ho adwuma.
- Ansa na wode ɛwo bɛka w’aduan ho no, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa na woanya afotu wɔ dodow a ɛfata na ahobammɔ wom ma wo ho.
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