Asikreyare a ɛto so abien te sɛ adamfo a ɔne yɛn te, adamfo a yɛwɔ yɛn nkwa nna nyinaa. Enti adeɛ a ɛho hia paa ne sɛ yɛbɛte saa adamfo yi ase yie na yɛayɛ nsakraeɛ wɔ yɛn abrabɔ mu ma ɛne no ahyia. Ɛno kyerɛ sɛ ɛsɛ sɛ yɛhwɛ yiye wɔ nea yedi ne nea yɛnom, yɛn dwumadi, ne nnuru a yɛnom ho. Nanso ɛtɔ da bi a, esiane mfomso nketenkete a yɛyɛ a yennim nti, saa adamfo yi betumi asɛe kakra na ɔde ɔhaw aba yɛn akwahosan so. Ma yɛnhwɛ nea mfomso ahorow yi yɛ ne ɔkwan a yɛbɛfa so akwati na yɛanya apɔwmuden?
1. So worenom w’aduru no yiye?
Aduru a wɔde ama wo ama asikreyare no nyɛ biribi a wubetumi anom sɛ wopɛ, anaasɛ wompɛ a. Ɛyɛ biribi a wuhia. Nhwehwɛmu kyerɛ sɛ nnipa a wɔwɔ asikreyare no mu bɛyɛ 60% nnom wɔn nnuru sɛnea wɔn duruyɛfo kyerɛ wɔn no pɛpɛɛpɛ. Eyi yɛ ɔhaw kɛse sen sɛnea yesusuw.
Sɛ w’adwene mu yɛ wo naa wɔ sɛnea wobɛnom w’aduru no ho, bere a ɛyɛ, anaa sɛ ebia wobɛnom ansa na woadidi anaasɛ wobɛnom awie a, nnom da sɛnea wususuw sɛ ɛsɛ sɛ wonom no. Hwɛ hu sɛ wubebisa wo duruyɛfo ma ɔmma wo nkyerɛkyerɛmu. Mma ntwa dose bi so da anaasɛ mma dose no nkɔ soro anaasɛ ɛntew so da.
Fa no sɛ woyɛ adwuma anadwo. Afei bere a wode nom w’aduru no betumi ayɛ soronko wɔ onipa a ɔte saa no ho. Ɛho hia paa sɛ wo ne wo duruyɛfo susuw saa nneɛma yi ho na woyɛ mmere a wode bɛnom wo nnuru a ɛfata w’asetra kwan no ho nhyehyɛe.
2. So wohwɛ yiye wɔ nea wonom ho?
Sɛ wowɔ asikreyare a, ɛda adi sɛ nsu bɛtɔ wo nipadua mu. Eyi kyerɛ sɛ wo nipadua no nni nsu a ɛdɔɔso. Sɛ ɛba saa a, asikre dodow a ɛwɔ wo mogya mu no betumi akɔ soro. Enti sɛ wɔka kyerɛ nkurɔfo sɛ wɔnnom nsu pii a, wɔdan kɔ nneɛma te sɛ nnuaba anonne so. Ebia wobesusuw sɛ, "Ɛyɛ nnuaba nsu 100%, ɛnyɛ hwee," nanso asikre ahyɛ wɔn ma.
Hwɛ yiye wɔ anonne a ebetumi ama asikre dodow a ɛwɔ wo mu no akɔ soro mpofirim ho.
| Nsã a wɔde to ano hye | Nneɛma a ɛsɛ sɛ wɔnom |
|---|---|
| Nnuaba ne nhabannuru nsu a ɛyɛ dɛ | Fa nsuo ho tew |
| Agumadi mu anonne | Nsu a ɛyɛ hyew anaa Seltzer |
| Nsaden | Fa lime, mint, ne kukuruku slice bi gugu so |
| Soda ne cordials a asikre wom | Nsu a ɛyɛ dɛ a asikre nnim |
Bisa wo duruyɛfo no "Diet" anaa "Zero" anonne a wɔde ayɛ aduan dɛdɛ ho asɛm. Wɔda so ara reyɛ nhwehwɛmu wɔ sɛnea ɛka asikre a ɛwɔ mogya mu no ho. Nanso sɛ w’ani nnye nsu a wobɛnom ho a, wubetumi abu no sɛ ɔkwan foforo.
3. So carbohydrates bi nkan?
Biribiara a carbohydrates wom no dan glucose, anaa asikre a ɛnyɛ den, wɔ nipadua no mu. Ɛmfa ho baabi a carbohydrates no fi. Ɛno kyerɛ sɛ ɛsɛ sɛ wohwɛ carbohydrates gram dodow a ɛwɔ aduan bi mu nyinaa, ne asikre a ɛwɔ mu nso.
Sɛ yɛbɛka no tiawa a, starch a ɛwɔ nneɛma te sɛ aburow, paanoo, roti, noodles, ne couscous mu no dan asikre tẽẽ. Ɛtɔ mmere bi a, eyinom tumi ma asikre dodow kɔ soro ntɛmntɛm sen asikre a wobedi tẽẽ.
Abɔde mu asikre nso ka kuw yi ho. Ɛyɛ papa sɛ wubedi aduaba asinasin sen bisket. Nanso ɛno nkyerɛ sɛ wubetumi adi nnuaba dodow biara a wopɛ. Nneɛma a ɛfata ne ade titiriw. Ɛyɛ papa sɛ wunni nnuaba ahorow a ɛboro abien da biara. Afei nso, fa nhabannuru a ɛyɛ ahabammono a starch nnim (spinach, kale, spinach) ka w’aduan ho.
Momma yensua Glycemic Index (GI) ho ade.
Ade bi wɔ hɔ a ebetumi aboa wo ma woahu nnuan a ɛma asikre a ɛwɔ wo mogya mu no kɔ soro ntɛmntɛm. Wɔfrɛ no Glycemic Index (GI). Nnuan a GI sua no ma asikre dodow kɔ soro nkakrankakra, bere a nnuan a GI kɔ soro no ma asikre dodow kɔ soro ntɛmntɛm. Sɛ nhwɛso no, nnuaba te sɛ strawberry wɔ GI a ɛba fam sen banana ne prunes.
4. Apɔw-mu-teɛteɛ a ɛnnɔɔso?
Apɔw-mu-teɛteɛ a wobɛyɛ no daa betumi aboa ma asikre dodow a ɛwɔ wo mogya mu no so atew na aboa ma wo nipadua no ayɛ n’ade yiye wɔ insulin ho. Fa wo ntini ahorow no sɛ ɔponkɛse. Wɔtwe asikre a ɛboro so wɔ wo mogya mu.
Sɔ nneɛma yi hwɛ na ama woayɛ nnam kakra awiabere:
- Nantew: Ɛyɛ fɛ yiye sɛ wobɛnantew, titiriw simma 15 wɔ adidi titiriw akyi.
- Fa sakre tra so.
- Fa nhama a wɔde gyina ano di dwuma.
- Yɛ apɔw-mu-teɛteɛ a ɛma wo mu duru so.
Apɔw-mu-teɛteɛ biara a wobɛpaw, da koroAnyɛ yiye koraa no yɛ no simma 20-30 . Sɛ wo nni bere a wode bɛyɛ ne nyinaa prɛko pɛ a, ɛnyɛ hwee sɛ wobɛkyekyɛ mu simma 5-10 na woayɛ no da mũ no nyinaa. Afei nso, anyɛ yiye koraa no, yɛ ahoɔden ntetee nna abien dapɛn biara. Dodow a wo ntini mu yɛ den no, dodow no ara na ɛhyew ahoɔden pii, na ɛboa ma asikre dodow a ɛwɔ wo mogya mu no so.
5. Wususuw sɛ aduan a ahoɔden wom bo yɛ den?
Nnipa pii ka sɛ "ɛgye sika pii na obi adi aduan pa a ɛfata asikreyare." Nanso akwan bi wɔ hɔ a wobɛfa so adi aduan a ɛkari pɛ a ɛho ka sua.
- Di bankye a ayow (chickpeas, peas, green beans, lentils) na woanya protein ne fiber.
- Paw nhabannuru ne nnuaba a wɔahyɛ no nwini anaasɛ wɔde ahyɛ toa mu a asikre anaa nkyene nka ho.
- Kɔtɔ nneɛma a wɔyɛ no bere mu a abu so na ne bo nyɛ den.
- Di kan yɛ w’aduan ho nhyehyɛe dapɛn no mu (aduan ho nhyehyɛe).
6. So wuhuw aduruyɛ mu nhwehwɛmu ahorow so?
Ɛmfa ho sɛnea wudi w’aduan so yiye, fa w’aduru, na woteɛteɛ w’apɔw mu no, asikreyare betumi de akwahosan ho haw afoforo aba. Ɛtɔ da bi a, ebia worennya sɛnkyerɛnne biara bere a saa nneɛma yi fi ase no. Enti, ntwa aduruyɛ mu nhwehwɛmu nnsusuw sɛ, "Me ho ye seesei, biribiara nyɛ bɔne." Hwɛ hu sɛ wobɛkɔ akɔhwɛ sɛnea wo duruyɛfo ka kyerɛ wo no.
| Nneɛma a oduruyɛfo no hwɛ mu daa | |
|---|---|
| Mogya Nhyɛso | Aniwa, sẽ ne anom akwahosan |
| Cholesterol dodow a ɛwɔ nipadua mu | Asaabo dwumadi |
| Nan akwahosan | Nnuru a wɔde bɔ nkurɔfo ho ban a wɔhwehwɛ |
7. So worehwɛ kwan sɛ ebefi mu aba ntɛm?
Egye bere ansa na nsakrae a ɛba w’asetra kwan ne nnuru a wode di dwuma mu no atumi ayɛ adwuma yiye. Nhwɛ kwan sɛ nneɛma akɛse befi mu aba wɔ da koro anaa abien anaa dapɛn biako mu. Nneɛma te sɛ mu duru a wɔbɛtew so betumi agye asram pii. Nanso wubefi ase ate nka sɛ wo ho tɔ wo na wo ho yɛ hare ntɛm koraa.
8. Nna a wonnya nnɔɔso?
Sɛ woda nnu nnɔnhwerew 7-9 anadwo a, ebetumi ama ayɛ den sɛ wubedi wo mogya mu asikre ne wo mogya mmoroso so. Anadwo nna pa yɛ ade a ɛho hia yiye wɔ asikreyare ho dwuma a wodi mu. Sɛ ɛyɛ den ma wo sɛ wobɛda a, wo ne wo duruyɛfo nkasa. Ebetumi ayɛ akwahosan tebea foforo te sɛ nna a wontumi nna anaasɛ nna mu ahomegye a esiw kwan ho sɛnkyerɛnne.
9. So wunsusuw adwenemyare ho?
Adwene mu akwahosan yɛ wo asikreyare hwɛ nhyehyɛe no fã titiriw. Adwenemhaw anaa adwennwen betumi aka asikre dodow a ɛwɔ wo mogya mu wɔ akwan horow pii so. Biako ne sɛ, sɛ wo ho adwiriw wo a, ebia wo werɛ befi sɛ wobɛnom w’aduru no.
Ade foforo nso ne sɛ, sɛ yɛwɔ adwennwen a, nipadua no siesie ne ho ma ɔko anaa guankɔbea. Nea ɛbɛyɛ na nipadua no anya ahoɔden a ehia no, ɛma asikre foforo kɔ mogya no mu. Ebia worentumi nyi ɔhaw ahorow a ɛwɔ w’asetra mu no mfi hɔ ntɛm ara. Nanso wubetumi asua sɛnea wubedi adwennwen ho dwuma.
- Yɛ yoga anaa nsusuwii.
- Kenkan nhoma bi.
- Kɔ nantew.
- Nya bere ne wɔn a wodɔ wɔn no.
Ma saa nneɛma yi ka wo da biara da dwumadi ho. Fa bere si hɔ te sɛ, "6 to 7 PM yɛ me bere. Mɛyɛ biribi ama me ho wɔ saa bere no mu."
Nkrasɛm a Wɔde Kɔ Fie
- Fa w’aduru no sɛnea wo duruyɛfo akyerɛ wo no pɛpɛɛpɛ, wɔ bere a ɛfata mu, ne dodow a ɛfata mu. Mma nnsesa no da.
- Fa yɛ wo su sɛ wobɛnom nsu a ɛho tew sen sɛ wobɛnom anonne a asikre wom na ɛyɛ dɛ.
- Nnuan a starch wom te sɛ aburow, paanoo, ne noodles nso dan asikre wɔ nipadua no mu, enti di no sɛnea ɛsɛ.
- Hwɛ hu sɛ wode da biara da apɔw-mu-teɛteɛ bɛka wo dwumadi ho. Nantew yɛ apɔw-mu-teɛteɛ kɛse.
- Sɛ wunni yare no ho sɛnkyerɛnne biara mpo a, hwɛ hu sɛ wobɛkɔ akɔhwɛ wo wɔ nna a wo duruyɛfo kamfo kyerɛ no mu.
- Nya nnɔnhwerew 7-9 nna pa na ahomegye da biara.
- Hwɛ w’adwene mu akwahosan ne wo nipadua akwahosan nso. Yɛ ɔkwan bi a wobɛfa so atew adwennwen so.
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