Sɛ wobrɛ bere a woayɛ adwuma wɔ adwumayɛbea hɔ awie a, so wususuw mpofirim sɛ, ‘Shh, sɛ anka mewɔ chocolate biscuit...’? Anaasɛ wote nka sɛ wuntumi nyɛ adwuma a wunni ice cream kuruwa biako bere a woadi anwummere aduan awie no? Saa ‘carb akɔnnɔ’ yi abu so wɔ yɛn mu pii mu. Nanso mma ɛnhaw wo, nneɛma pii wɔ hɔ a yebetumi ayɛ de adi so.
Dɛn nti na yɛn kɔn dɔ carbohydrates te sɛ eyi?
Mpɛn pii no, saa akɔnnɔ yi ba bere a yɛayɛ basaa no . Susuw ho hwɛ, sɛ wudi carbohydrates, titiriw asikre, paanoo, esiam, ne nea ɛkeka ho a, yɛn amemene no ma nnuru bi a wɔfrɛ no serotonin, a ɛyɛ ‘anigye hormone’. Nneɛma a yɛn kɔn dɔ, te sɛ nnuan a ɛyɛ dɛ, paanoo fitaa, buns, ne anonne a asikre wom no yɛ carbohydrates a ɛnyɛ den. Yɛn nipadua no yam eyinom ntɛmntɛm paa.
Eyi ma w’ani gye na wo ho tɔ wo ntɛm. Nanso ɔhaw no ne sɛ, eyi ma asikre dodow a ɛwɔ wo mogya mu no kɔ soro na afei ɛsan kɔ fam kɛse . Sɛ asikre dodow yi so tew a, wote nka sɛ woabrɛ na woayɛ ɔkwasea bio. Afei w’ani bere biribi a asikre wom bio. Ɛte sɛ kyinhyia.
Akwan bɛn na wobɛfa so adi saa carbohydrate akɔnnɔ yi so?
Okay, enti momma yɛnhwɛ nea yebetumi ayɛ de agyae saa su yi.
1. Fa w’amemene di dwuma ma biribi foforo.
Ɛyɛ den sɛ wubesusuw aduan ho akɔnnɔ ho bere a w’adwene si biribi foforo so no. Wɔ nhwehwɛmu bi mu no, nyansahufo hui sɛ nnipa a wɔde simma kakraa bi di video so agodie te sɛ Tetris no, aduan, nnubɔne, ne nneɛma afoforo ho akɔnnɔ sua. Nea enti a ɛte saa ne sɛ yɛn amemene no ntumi mfa n’adwene si mfonini ahorow pii so prɛko pɛ. Enti bere foforo a wobɛte nka sɛ wubedi keeki asinasin bi no, bɔ mmɔden sɛ wobɛkenkan nhoma bi, afrɛ w’adamfo bi, anaa wobɛyɛ biribi a w’ani gye ho.
2. Adwene mu Adidi
Ɛtɔ mmere bi a ɛnyɛ sɛ ɔkɔm de yɛn nti na yedi, na mmom esiane sɛ yɛafono yɛn nti . Anaasɛ ebia yɛwɔ su bi sɛ yebedi ice cream bere a yɛadi anwummere aduan awie no. Eyi ano aduru a eye sen biara ne ‘adwene mu adidi’. Ɛne sɛ, sɛ wubesusuw nea enti a woredi saa aduan yi ho, nkakrankakra wobɛsɔ aduan no dɛ ahwɛ, na wode w’adwene asi saa bere no nkutoo so.
Sɛ wudidi saa kwan yi so a, w’amemene no nya sɛnkyerɛnne a ɛkyerɛ sɛ wo yafunu ayɛ ma. Nhwehwɛmu ada no adi mpo sɛ abusuabɔ a emu yɛ den da saa su yi ne mu duru a ɛso tew ntam.
3. Paw carbohydrates a ɛfata
Ɛnyɛ carbohydrates nyinaa na ɛyɛ pɛ. Ɛsɛ sɛ yɛpaw carbohydrates a ‘eye’ no. Wɔfrɛ eyinom carbohydrates a ɛyɛ den.Eyinom ne yɛn nipadua no ahoɔden fibea titiriw. Esiane sɛ egye bere kakra ansa na wɔayam nti, asikre dodow a ɛwɔ wo mogya mu no kɔ soro, na wote nka sɛ woyɛ ma bere tenten.
| Carbohydrates a Ɛnyɛ Den a Ɛsɛ sɛ Wokwati | Carbohydrates a Ɛyɛ Den a Ɛsɛ sɛ Wopaw |
|---|---|
| Abodoo fitaa, buns, keeki, bisket | Aburow a ɛyɛ bruu, atoko, oats, atoko |
| Nsã a asikre wom, anonne a ɛyɛ dɛ, nnuaba anonne (a asikre wom) . | Nnuadewa (karɔt, bankye, kabege), nhabannuru |
| Asikre fitaa, ɛwo | Nnuadewa te sɛ chickpeas, peas, ne green beans |
| Kottu, paratha, noodles (a wɔde paanoo esiam na ɛyɛ) . | Ɛmo a ɛyɛ dɛ, cassava (sɛnea ɛyɛ dɛ) . |
Sɛ woretɔ aduan afi sotɔɔ mu a, mma wo werɛ mmfi sɛ wobɛhwɛ nea wɔakyerɛw so no mu ahwɛ sɛnea carbohydrates ne asikre a wɔde aka ho . Ɛtɔ da bi mpo a nnuan a yesusuw sɛ "ɛyɛ dɛ" betumi ayɛ asikre pii sen sɛnea yesusuw.
4. Hwehwɛ ɔkwan bi a ɛbɛyɛ adwuma ama wo.
Nnipa binom tumi "gyae" nneɛma te sɛ paanoo ne nnɔkɔnnɔkɔwade "cold turkey." Nanso nnipa binom hu sɛ sɛ wɔyɛ saa a, wɔkɔ so dwen saa nnuan no ho. Sɛ saa na ɛte wɔ wo fam a, ɔkwan pa a wobɛfa so atew so ne sɛ wobɛtew nea wonom so nkakrankakra . Sɛ nhwɛso no, sɛ́ anka wobɛnom tii a asikre wom no, nom tii a wɔmfa nnɔkɔnnɔkɔwade nka ho. Sɛ́ anka wubedi bisket no, di hummus bi a wɔde karɔt ka ho. Bere a wotew wo di so nkakrankakra no, wubehu sɛ nnɔkɔnnɔkɔwade a w’ani gye ho no so bɛtew.
5. Yɛ nnam (apɔw-mu-teɛteɛ) .
Apɔw-mu-teɛteɛ, titiriw apɔw-mu-teɛteɛ a ɛma mframa bɔ no betumi aboa ma woadi w’akɔnnɔ so. Nea ɛka ho no, apɔw-mu-teɛteɛ yɛ adebɔ mu ade a ɛma obi nya adwene. Eyi nyinaa bɛboa ma wo nsa ankɔ kukisi prɛte no so.
6. Da yiye.
So wunyaa nna pa anadwo? Sɛ yɛanna sɛnea ɛsɛ a, yɛtaa di calories pii da mũ no nyinaa. Nna a yenni no ka nkwaadɔm a ɛhwɛ yɛn akɔnnɔ so no . Eyi nso betumi ama obi mu duru ayɛ kɛse. Enti, bɔ mmɔden sɛ wobɛda yiye anadwo nnɔnhwerew 7-9.
7. Nom nsu pii.
Mpɛn pii no, ɔkɔm de yɛn efisɛ nsu atɔ yɛn ankasa . Bere foforo a wobɛte nka sɛ wopɛ sɛ wudi carbohydrates no, bɔ mmɔden sɛ wubedi kan anom nsu kuruwa biako. Nokwasɛm a ɛyɛ sɛ nsu nni calories anaa carbohydrates no yɛ mfaso foforo. Sɛ woyɛ ɔkwasea sɛ wobɛnom nsu a ɛnyɛ den a, wubetumi de nsu a ɛyɛ hyew anaa lime anaa borɔdɔma slice bi ahyɛ wo nsu kuruwa no mu ma ayɛ dɛ.
8. Gye w’ahome kakra.
So woayɛ basaa? Adwennwen betumi ama saa aduan ho akɔnnɔ yi aba bere a yɛnhwɛ kwan koraa no. Nneɛma te sɛ yoga ne adwennwen betumi aboa wo ma woadi wɔ w’adwene mu. Baabiara a wowɔ no, gye w’ahome simma 5 wɔ w’adwene mu. Gye ahome denneennen na yi mframa fi mu nkakrankakra. Ade ketewaa yi mpo betumi ama w’adwene adwo na adi aduan ho akɔnnɔ a wompɛ so.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛnyɛ bere nyinaa na ɔkɔm na ɛma obi nya carbohydrates. Adwennwen, mfonoe, ne suban nso betumi adi dwuma bi.
- Sɛ́ anka wubenya carbohydrates a ɛnyɛ den te sɛ asikre ne paanoo esiam no, paw carbohydrates a ɛyɛ den te sɛ aburow a ɛyɛ bruu, nhabannuru, nnuaba, ne aburow.
- Da a ɛdɔɔso, nsu a ɛdɔɔso a wɔnom, ne apɔw-mu-teɛteɛ da biara da bɛboa kɛse ma wɔadi akɔnnɔ yi so.
- Sɛ ɛyɛ den ma wo sɛ wubedi saa su yi so a, nsuro sɛ wo ne w’abusua oduruyɛfo (oduruyɛfo) bɛkasa . Ɔbɛma wo afotu a ɛfata paa.
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