Petrol titiriw a ɛma yɛn nipadua nya ahoɔden ne asikre a ɛwɔ mogya mu, anaa glucose sɛnea yɛfrɛ no no. Nanso sɛ asikre dodow yi kɔ so yɛ kɛse bere tenten a, ebetumi de akwahosan ho haw ahorow a emu yɛ den pii te sɛ asikreyare aba . Enti, ɛnyɛ wɔn a wɔwɔ asikreyare nko na ɛho hia yiye, na mmom obiara a ɔpɛ sɛ ɔtra apɔwmuden nso, sɛ ɔhwɛ sɛnea obetumi ahyɛ asikre dodow a ɛwɔ ne mogya mu no so. Nea eye ne sɛ, yebetumi de nneɛma a ɛnyɛ den te sɛ apɔw-mu-teɛteɛ, aduan pa a yɛbɛfa, ne nnuru a yɛbɛnom sɛnea oduruyɛfo akyerɛ yɛn sɛ ɛho hia a, adi tebea yi so.
Momma yɛnpaw carbohydrates pa (Complex Carbs) .
Carbohydrates ahorow pii wɔ hɔ, anaa nea yɛfrɛ no ‘ starches ’. Ɔkwan biako ne carbohydrates a ɛnyɛ den . Wɔyam eyinom ntɛmntɛm paa na ɛdan glucose, na wɔde ka mogya no ho. Fa no sɛ, sɛ wonom anonne a ɛyɛ dɛ anaa wudi aduan a ɛyɛ dɛ a, eyi ne nea ɛba. Asikre dodow a ɛwɔ mogya no mu no kɔ soro mpofirim.
Ɔkwan foforo no ne carbohydrates a ɛyɛ den . Eyinom bi ne starch ne fiber. Esiane sɛ egye bere tenten ansa na wɔayam nti, glucose kɔ mogya no mu nkakrankakra. Eyi kyerɛ sɛ asikre dodow a ɛwɔ mogya mu no nkɔ soro ntɛm ara bere a wɔadi saa nnuan yi akyi. Vitamin ne mineral pii nso wɔ mu.
Ɛyɛ papa sɛ wobɛpaw nnuan a carbohydrates a ɛyɛ den wom. Nhwɛso ahorow bi ni:
- Nnuadewa (sɛ nhwɛso no, akutu, bankye a ɛyɛ ahabammono) .
- Nnuaba (sɛ aduaba mũ no nyinaa) .
- Nnuadewa a starch wom te sɛ ɛmo a ɛyɛ dɛ
- Nnuan a wɔde aburow ayɛ te sɛ aburow a ɛyɛ bruu ne paanoo a wɔde awi ayɛ
Di nnuan a ahoɔdennuru pii wom.
Fiber nso yɛ carbohydrate a ɛyɛ den bi. Nanso nea ɛyɛ soronko ne sɛ yɛn nipadua no ntumi nwe wɔn na ɛnyɛ glucose. Enti, nnuan a ahoɔdennuru wom a wodi no mma asikre dodow nkɔ soro wɔ mogya mu. Nea ɛka ho no, fiber wɔ mfaso afoforo pii. Ɛma aduan mu yɛ mmerɛw , ɛhwɛ adidi a ɛho nhia so denam sɛnea ɛma wote nka sɛ woama wo ho amee so, na ɛboa nso ma wobɔ wo ho ban fi komayare ne kokoram a ɛwɔ akyi berɛmo mu ho.
Nhama ahorow atitiriw abien na ɛwɔ hɔ: nhama a ɛtumi nwura mu ne nhama a ɛtumi nwura mu. Eyinom mu no, nhama a ɛtumi nwura mu boa titiriw wɔ asikre a ɛwɔ mogya mu no so.
| Nnuan bi a ahoɔdennuru a ɛtumi nwura mu pii wom | |
|---|---|
| - Aprɛ | – Oats a ɛyɛ fɛ |
| – Avocado a wɔde yɛ nneɛma | - Kwadu |
| – Beans, peas, atokoɔ | – Nnua a wɔfrɛ no blueberries |
| – Chia aba a ɛwɔ hɔ | – Nnuadewa |
Nnuan bɛn na glycemic index sua?
Glycemic index ( GI) yɛ nea ɛkyerɛ sɛnea asikre dodow a ɛwɔ yɛn mogya mu kɔ soro ntɛmntɛm bere a yɛadi aduan bi akyi. Glucose a ɛho tew wɔ GI a ɛyɛ 100.
- Nnuan a GI yɛ 55 anaa nea ennu saa yɛ nnuan a ahoɔden wom a ɛma asikre dodow kɔ soro nkakrankakra.
- Nnuan a GI bo boro 55 yɛ nnuan a ɛma asikre dodow kɔ soro ntɛmntɛm.
Enti, sɛ wode nnuan a GI nnim pii ka w’aduan ho a, ebetumi aboa ma asikre dodow a ɛwɔ wo mogya mu no so. Sɛ nhwɛso no, paanoo a wɔayam no yiye no GI sua sen abodoo fitaa.
Ɛdenam nnuan a GI bo a ɛba fam a wobɛpaw so no, wubetumi apaw aduan a asikre ho nhaw wo, bere mpo a ɔkɔm de wo no.
Ɛho hia sɛ yɛkɔ so yɛ nnam da mũ no nyinaa
Apɔw-mu-teɛteɛ, anaa wo nipadua a wobɛkanyan no yɛ akwan a eye sen biara a wobɛfa so ahyɛ asikre a ɛwɔ mogya mu no so no mu biako. Sɛ yɛyɛ nnam a, yɛn nipadua hyew asikre a wɔde asie yɛn ntini ne yɛn mmerɛbo mu ma ɛma ahoɔden. Sɛ asikre a wɔakora so yi sa a, nipadua no fi ase de asikre a ɛwɔ yɛn mogya mu no di dwuma. Sɛ yɛbɛka no tiawa a, dodow a woteɛteɛ w’apɔw mu no, dodow no ara na asikre a ɛwɔ wo mogya mu no so bɛtew.
Nanso, sɛ wowɔ asikreyare a, ɛho hia sɛ wohwɛ asikre dodow a ɛwɔ wo mogya mu ansa na woateɛteɛ w’apɔw mu, bere a woreyɛ apɔw-mu-teɛteɛ, ne bere a woawie no na ama woahwɛ ahu sɛ ɛwɔ baabi a ahobammɔ wɔ. Wosow, .Sɛ wuhu asikre a ɛba fam (hypoglycemia) ho sɛnkyerɛnne te sɛ adwenemhaw ne mmerɛwyɛ a, ɛsɛ sɛ wugyae apɔw-mu-teɛteɛ.
Mpɛn pii no ɛyɛ adwene pa sɛ anyɛ yiye koraa no, wobɛteɛteɛ w’apɔw mu simma 150 dapɛn biara, te sɛ nantew a ɛyɛ ntɛmntɛm anaa asuguare. Wubetumi nso de apɔw-mu-teɛteɛ nketenkete ahyɛ wo da biara da dwumadi mu:
- Fa antweri no di dwuma sen sɛ wode elevator no bedi dwuma.
- Sɛ worekɔ sotɔɔ mu a, fa sakre anaa nantew mmom sen sɛ wobɛka kar.
- Di akɔneaba bere a worehwɛ TV no.
Mfaso kɛse a ɛwɔ so sɛ wobɛnantew bere tiaa bi bere a woadi aduan awie no
Mpɛn pii no, asikre dodow kɔ soro wɔ yɛn mogya mu wɔ simma 30 kosi 90 bere a yɛadi akyi. Akwan a eye sen biara a wɔada no adi sɛ wobɛfa so adi eyi so no biako ne sɛ wobɛnantew bere tiaa bi bere a woadi awie no. Nhwehwɛmu bi a wɔyɛe nnansa yi daa no adi sɛ sɛ obi nantew bere tiaa bi mpo bɛyɛ simma 3 wɔ adidi akyi a, ebetumi asiw asikre a ɛwɔ mogya mu no ano. Wɔasi so dua sɛ sɛ obi nantew bɛyɛ simma 10 a, eye sen saa mpo. Efisɛ afei yɛn nipadua no yɛ nea ɛyɛ mmerɛw kɛse wɔ insulin hormone no ho . Insulin ne nea ɛde asikre a ɛwɔ mogya no mu kɔ nkwammoaa no mu na ɛdan ahoɔden.
Enti kae sɛ, sɛ́ anka wobɛtra sofa so ahwɛ TV bere a woadi anwummere aduan awie no, turo no mu nantew tiawa mpo yɛ sika kɛse a wode bɛto w’akwahosan mu.
Mma wo werɛ mmfi sɛ wobɛnom nsu a ɛdɔɔso.
Sɛ woannom nsu a ɛdɔɔso a, nsu betumi atɔ wo nipadua mu . Eyi kyerɛ sɛ nsu a ɛwɔ wo nipadua mu no so tew. Eyi ma nsu dodow a ɛwɔ wo mogya mu no so tew na ɛma asikre dodow kɔ soro. Eyi ma asikre dodow a ɛwɔ wo mogya mu no kɔ soro.
Sɛ obi a ɔwɔ asikreyare te nka sɛ sukɔm de no paa a, ebetumi ayɛ sɛnkyerɛnne a ɛkyerɛ sɛ asikre dodow a ɛwɔ ne mogya mu no dɔɔso dodo. Ɛwom sɛ nsu dodow biara nni hɔ a wɔahyɛ ato hɔ a wɔbɛnom da biara de, nanso wɔkamfo kyerɛ sɛ anyɛ yiye koraa no, ɔpanyin a ɔwɔ apɔwmuden nom nsu nkuruwa 4-6 da biara. Nom pii wɔ nna a ɛyɛ hyew ne bere a woreyɛ apɔw-mu-teɛteɛ. Sɛ woannom nsu a ɛdɔɔso a, ebia wo nsu bɛdan kɔla kɔkɔɔ tuntum.
Sɛ obi mu duru so tew a, ɛboa ma asikre dodow a ɛwɔ nipadua no mu no so
Sɛ wo mu duru boro so a, sɛ wo mu duru so tew kakra a, ebetumi aboa ma asiane a ɛwɔ hɔ sɛ wubenya nyarewa afoforo pii, a komayare ka ho no so atew. Afei nso, sɛ obi mu duru so tew kakra mpo a, ebetumi aboa ma asikre a ɛwɔ mogya mu no so. Sɛ wo mu duru so tew a, wo nipadua no betumi de insulin hormone adi dwuma yiye. Eyi ma asikre dodow a ɛwɔ wo mogya mu no so tew.
Sɛ worenom nnuru a wɔde sa Asikreyare a Ɛto so Abien a, wo mu duru a wobɛtew so no betumi aboa wo ma woatew nnuru dodow a wode di dwuma no so, anaasɛ mpo woagyae nom. Sɛ wotew wo nipadua mu duru 5% pɛ a, ebetumi ama nsonsonoe kɛse aba wo mogya mu asikre a wohwɛ so no mu. Wo ne wo duruyɛfo nkasa na ɔmmoa wo ma wode wo mu duru botae ne aduan ho nhyehyɛe a ɛyɛ adwuma ma wo sisi w’ani so.
Dae nso ho hia yiye ma asikre a wɔde siw ano!
Sɛ ɛyɛ den ma wo sɛ wobɛda a, nhwehwɛmu ahorow ada no adi sɛ sɛ woda sɛnea ɛsɛ a, ebetumi aboa ma woadi asikre a ɛwɔ wo mogya mu no so. Nneɛma a ɛnyɛ den te sɛ ɛlɛtrɔnik mfiri te sɛ telefon ne tablɛt a wobɛkwati ansa na woada na wo dan mu sum a wobɛma ayɛ no betumi aboa wo ma woada yiye. Sɛ eyinom mmoa a, kɔ wo duruyɛfo nkyɛn . Obetumi ahwɛ sɛ wowɔ tebea bi a ɛfa nna ho anaa na ɔkamfo ayaresa nhyehyɛe bi akyerɛ wo.
Nom aduru a wo duruyɛfo akyerɛw ama wo no wɔ bere ano.
Sɛ wonom asikreyare aduru biara a, wo duruyɛfo no ayaresa nhyehyɛe a ɔkamfo kyerɛ no botae ne sɛ wobɛma asikre dodow a ɛwɔ wo mogya mu no akɔ so ayɛ nea ɛfata (ɛnyɛ nea ɛkɔ soro dodo anaasɛ ɛba fam dodo). Sɛ wubedu saa botae no ho a, ɛsɛ sɛ wonom w’aduru sɛnea wɔakyerɛw ama wo no pɛpɛɛpɛ, bere nyinaa . Nhwehwɛmu ahorow kyerɛ sɛ insulin dodow biako mpo a wobɛpa a, ɛtew bere dodow a asikre a ɛwɔ wo mogya mu no so tew kɛse. Sɛ woreyera dose bi a, wo ne wo duruyɛfo nka ho asɛm.
Momma yɛnhwɛ asikre dodow a ɛwɔ yɛn mogya mu daa.
Sɛ wowɔ asikreyare a, ɛho hia paa sɛ wobɛhwɛ asikre dodow a ɛwɔ wo mogya mu daa. Sɛ wokyerɛw asikre dodow a ɛwɔ wo mogya mu wɔ saa kwan yi so a, ebetumi aboa wo duruyɛfo ma wahu sɛ ebia wo ayaresa nhyehyɛe no reyɛ adwuma anaasɛ ɛsɛ sɛ woyɛ nsakrae. Titiriw sɛ wowɔ Asikreyare a Ɛto so 1 a, ebehia sɛ wohwɛ asikre a ɛwɔ wo mogya mu mpɛn pii da mũ no nyinaa, titiriw ansa na woadidi, bere a woreteɛteɛ w’apɔw mu, ne bere a woada.
Wɔ ɔkwan a wɔfa so de nsateaa twitwiw a ɛhwehwɛ sɛ wɔfa mogya bi na wɔde mita hwɛ mu akyi no, mfiri bi nso wɔ hɔ a wɔfrɛ no Continuous Glucose Monitors (CGMs), a wɔhyɛ wɔ nipadua no so. Eyinom ankasa susuw asikre dodow a ɛwɔ mogya mu na wɔkyerɛw to hɔ simma kakraa biara.
So abɔde mu nneɛma a wɔkyerɛ sɛ ɛtew asikre so no yɛ nokware?
Nnuan ahorow a wɔde ka aduan ho ne abɔde mu nneɛma ahorow wɔ gua so a wɔkyerɛ sɛ ɛtew asikre so. Ma yɛnhwɛ nyansahu mu nokwasɛm ahorow bi a ɛfa eyinom ho.
- Sinamon: Nhwehwɛmu ahorow ada no adi sɛ sinamon tumi ma asikre dodow a ɛwɔ mogya mu no so tew, titiriw mmuadadi mu glucose.
- Apple cider vinegar a wɔde yɛ aduan:Adanse wɔ hɔ sɛ eyinom a wɔnom bere a wɔadi adidi akyi no betumi aboa ma asikre a ɛkɔ soro mpofirim wɔ mogya mu no ano. Nanso, ɛnsɛ sɛ nnipa a wɔwɔ asaabo mu yare no de di dwuma.
- Fenugreek aba: Adanse wɔ hɔ a ɛkyerɛ sɛ fenugreek aba nso tumi ma asikre a ɛwɔ mogya mu no so tew.
- Magnesium, Ginseng, Berberine, Probiotics: Wɔreyɛ eyinom nso ho nhwehwɛmu, nanso nea afi mu aba no bɔ abira. Nhwehwɛmu foforo ho hia.
Nea ɛho hia yiye: Mfa nnuru a wɔde ka aduan ho te sɛ eyinom nni dwuma da sɛ nea wode besi nnuru a wo duruyɛfo akyerɛw ama wo no ananmu. Sɛ wopɛ sɛ wosɔ biribi te sɛ eyi hwɛ a, di kan ne wo duruyɛfo nkasa na nya kwan .
Sɛ asikre a ɛwɔ mogya mu kɔ soro mpofirim a, dɛn na ɛsɛ sɛ yɛyɛ?
Sɛ asikre dodow a ɛwɔ wo mogya mu no kɔ soro kɛse mpofirim a, yɛfrɛ no hyperglycemia . Sɛ mpo wonte nka sɛ wo ho nyɛ wo yaw dodo a, sɛ mita no akenkan kɔ soro a, nneɛma bi a wubetumi ayɛ ni:
- Kwati nnuan ne anonne a asikre ne carbohydrates wom.
- Nom nsu a asikre nnim pii, titiriw nsu.
- Sɛ ɛbɛyɛ yiye a, teɛteɛ w’apɔw mu kakra.
Nanso, asikre a ɛboro so betumi de nkwa ato asiane mu sɛ wɔansa a. Ɛyɛ aduruyɛ mu asɛm a egye ntɛmpɛ. Sɛ wowɔ asikreyare na wowɔ sɛnkyerɛnne a edidi so yi mu biako anaa nea ɛboro saa a, kɔ ayaresabea dwumadibea a wɔhwɛ ntɛmpɛ so (ETU) ntɛm ara.
| Kɔkɔbɔ nsɛnkyerɛnne a ɛhwehwɛ sɛ wɔde obi kɔ ayaresabea ntɛm ara | |
|---|---|
| – Akisikuru ne ɔfe | – Sukɔm a ɛboro so |
| – Ɔhome a ɛyɛ den | – Nnuaba hua a ɛwɔ ɔhome no so |
| – Koma a ɛbɔ ntɛmntɛm | – Yafunu mu yaw |
| – Adwene a ɛyɛ basaa anaasɛ adwene a ɛyɛ basaa | |
Wɔ ayaresabea hɔ no, nnuruyɛfo de insulin, nsu a wɔde fa ntini mu, ne anyinam ahoɔden a ɛho hia bɛsa wo yare.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛwom sɛ asikre a ɛwɔ mogya mu ne ade titiriw a ɛma nipadua no nya ahoɔden de, nanso ne dodow a ɛkɔ soro bere tenten no betumi de nyarewa a emu yɛ den te sɛ asikreyare aba.
- Sɛ wowɔ asikreyare a, ɛho hia paa sɛ wudi wo duruyɛfo ayaresa nhyehyɛe no akyi pɛpɛɛpɛ.
- Sɛ wosakra w’aduan (nnuan a ahoɔdennuru pii wom, a GI nnim a wubedi), apɔw-mu-teɛteɛ a wobɛyɛ daa, nna a ɛfata, ne wo mu duru a wobɛhwɛ so no betumi aboa obiara ma wahwɛ asikre a ɛwɔ ne mogya mu so.
- Mfa abɔde mu nneɛma anaa aduannuru a wɔde ka aduan ho a ɛwɔ gua so nni dwuma da sɛ nea wɔde besi nnuru a wɔakyerɛw ama wɔn ananmu. Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na wode adi dwuma.
- Sɛ wunya asikre a ɛboro so ho sɛnkyerɛnne te sɛ sukɔm a ɛboro so ne ahome a ɛyɛ den sɛ wobɛhome a, kɔ baabi a wɔhwɛ wɔn a wɔwɔ ayaresa a egye ntɛmpɛ (ETU) ntɛm ara.
Asikreyare, asikre a ɛwɔ mogya mu, asikre a ɛwɔ mogya mu, asikreyare, asikre a wɔde siw ano, nnuan a ɛma asikre so tew
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