Dɛn ne carbohydrates? So yɛn nipadua hia wɔn ankasa?

Hɛlo! Wo ho te sɛn? Ɛnnɛ yɛrebɛka biribi a yenya firi yɛn aduane mu, a ɛho hia yɛn nipadua paa ho asɛm. Ɛno ne carbohydrates a ɛwɔ nipadua no mu . Ebia woate saa din yi wɔ baabi, ɛnte saa? Ebia oduruyɛfo bi ka, anaasɛ ebia woate wɔ atesɛm krataa mu anaa TV so sɛ ɛreka nnuan a ɛtete saa ho asɛm. Enti, dɛn ne saa carbohydrates yi? So yɛn nipadua hia wɔn ankasa? Momma yɛnka eyinom nyinaa ho asɛm tiawa koraa, wɔ ɔkwan a ɛnyɛ den sɛ wobɛte ase so. Nsuro, merebɛka eyi ho asɛm te sɛ nea me ne m’adamfo bi rekasa, a memfa nsɛm akɛse nni dwuma.

Dɛn ne carbohydrates?

Sɛ yɛbɛka no tiawa a, carbohydrates yɛ aduannuru atitiriw abiɛsa a ɛwɔ aduan a yedi mu no mu biako. Mmienu a aka no yɛ protein ne srade . Ebia woate saa din ahorow yi ho asɛm. Enti, saa carbohydrates yi ne ade titiriw a ɛma yɛn nipadua nya ahoɔden, kyerɛ sɛ, ade titiriw a ɛma ahoɔden . Sɛnea pɛtro kɔ kar mu, anaa anyinam ahoɔden kɔ kanea mu no, saa ara na carbohydrates wɔ yɛn nipadua mu. Yehia ahoɔden na yɛatumi atu mmirika, ahuru, asusuw nneɛma ho, ayɛ adwuma, na yɛahome mpo. Wonya saa ahoɔden no kɛse fi saa carbohydrates yi mu.

Fa no sɛ, sɛ wudi biribi anɔpa na wokɔ sukuu anaa adwumayɛbea a, wunya ahoɔden a wode bɛyɛ adwuma da mũ nyinaa. Saa carbohydrates yi boa kɛse ma wo saa ahoɔden no.

So carbohydrates ahorow bi wɔ hɔ?

Yiw, carbohydrates ahorow atitiriw abien na ɛwɔ hɔ. Sɛnea peas ahorow abien na ɛwɔ hɔ no (ɔserew). Ma yɛnhwɛ nea wɔyɛ:

1. Asikre: Eyinom yɛ carbohydrates a ɛma nipadua no nya ahoɔden ntɛmntɛm.

2. Starches ne Fiber: Eyinom ma nipadua no nya ahoɔden nkakrankakra, nanso ɛboa ma ahoɔden kɔ so tra hɔ bere tenten.

Afei, so yɛbɛka saa ahorow yi mu biara ho asɛm akɔ akyiri kakra ?

Asikre - ahoɔden a ɛyɛ ntɛm!

Sɛ yɛka sɛ "asikre" a, ntɛm ara na yɛdwen asikre a yɛde gu yɛn tii mu no ho, ɛnte saa? Ɛno nso yɛ asikre bi. Yɛsan frɛ saa carbohydrates a ɛnyɛ den yi . Esiane sɛ wɔn molecule nhyehyɛe yɛ mmerɛw koraa nti, ɛnyɛ den sɛ nipadua no bɛtwe wɔn na wɔadan wɔn ahoɔden.

Ɛhe na asikre ahorow yi wɔ?

• Nnuaba: Nnuaba te sɛ mango, banana, ne papaya fi awosu mu wɔ asikre. Eyinom ye paa.
• Nufusu ne nufusu mu nneɛma: Nufusu ne yogurt, te sɛ nufusu mu nneɛma, asikre bi a wɔfrɛ no `(Lactose).`
• Asikre a yɛde ka aduan ho: Saa asikre yi wɔ nneɛma te sɛ asikre a wɔde ka tii ne kɔfe, nnuan a ɛyɛ dɛ, keeki, bisket, toffee, ne chocolate mu.
• Nsã a ɛyɛ dɛ: Nsã ahorow a ɛyɛ dɛ a wotumi nya wɔ sotɔɔ ahorow mu nso wɔ asikre pii.

Asikre ahorow yi ma nipadua no nya ahoɔden ntɛmntɛm. Susuw ho hwɛ, sɛ wote nka sɛ woabrɛ a, aduaba bi a wubedi no betumi ama wo ho atɔ wo. Nanso, sɛ obi di asikre pii, titiriw asikre a wɔayɛ no yiye a, ɛnyɛ papa mma nipadua no. Ebetumi ama obi mu duru ayɛ kɛse na ne sẽ aporɔw. Enti, ɛbɛyɛ papa sɛ wubedi nnuan a asikre a efi abɔde mu wom te sɛ nnuaba.

Complex Carbohydrates - Starches ne Fiber - Ahoɔden fibea a ɛyɛ papa a ɛnyɛ den sɛ wobɛyam!

Wɔfrɛ eyinom carbohydrates a ɛyɛ den . Efisɛ asikre molecule a ɛnyɛ den pii a ɛka bom te sɛ nkɔnsɔnkɔnsɔn atenten na ɛwom. Te sɛ kɔnmuade a wɔde nhwene pii abɔ mu. Enti egye bere kakra ansa na nipadua no atumi ayam wɔn. Nanso ɛno ye, efisɛ afei nipadua no nya ahoɔden nkakrankakra, ɛnyɛ prɛko pɛ. Enti wubetumi atra hɔ a ɔkɔm de wo bere tenten.

Starches a wɔde yɛ nneɛma

Starch yɛ ade a wɔtaa de di dwuma wɔ yɛn nnuan atitiriw mu.

Ɛhe na saa starch yi wɔ?

• Aburow: Aburow (aburow fitaa, aburow a ɛyɛ bruu), buckwheat, oats, barley, paanoo (titiriw bran paanoo), noodles, pasta, ne nea ɛkeka ho.
• Ɛmo ahorow: Ɛmo, ɛmo a ɛyɛ dɛ, cassava, ne yam.
• Nnuadewa ne atoko bi: Nneɛma te sɛ atoko, atoko, ne atoko nso wɔ starch bi.

Saa nnuan a starch wom yi ma yenya ahoɔden a yehia na yɛde ayɛ adwuma da mũ no nyinaa.

Fiber a ɛyɛ den

Fiber nso yɛ carbohydrate a ɛyɛ den bi. Nanso ade titiriw a ɛwɔ eyi ho ne sɛ yɛn nipadua ntumi nwe saa nhama yi nwie. "Ɛnde dɛn nti na ɛsɛ sɛ wudi?" ebia woresusuw ho. Ɛwom mpo sɛ fiber ntumi nnye de, nanso ɛwɔ mfaso pii ma yɛn nipadua!

Mfaso bɛn na ɛwɔ fiber so?

• Ɛma dwensɔtwaa no yɛ adwuma yiye: Ɛtew ɔhaw ahorow te sɛ akisikuru so.
• Ɛma wote nka sɛ woayɛ ma: Eyi boa ma wodi adidi boro so so na ɛboa ma wotumi siw wo mu duru ano.
• Ɛboa ma asikre dodow a ɛwɔ mogya mu no so: Eyi ho hia titiriw ma nnipa a wɔwɔ asikreyare.
• Ɛboa nso ma mogya mu srade dodow so tew.

Ɛhe na saa nhama yi wɔ?

• Nnuaba: Titiriw nnuaba a wɔde ne ho di (te sɛ apɔw-mu-teɛteɛ ne pears).
• Nnuadewa: Ɛkame ayɛ sɛ nhabannuru nyinaa, te sɛ ahabammono, bankye, karɔt, ne beet, wɔ fiber.
• Aburow a wɔayam: aburow a ɛyɛ bruu (aburow kɔkɔɔ), bran paanoo, oats.
• Nnuadewa ne nnuan a wɔde nnuaba ayɛ: atoko, chickpeas, green beans, peas.

Enti wote ase? Asikre, starch, ne fiber nyinaa yɛ carbohydrates. Nanso mfaso a ɔkwan biara so de ma yɛn nipadua ne ɔkwan a wɔfa so yɛ adwuma no yɛ soronko kakra.

Ɔkwan bɛn so na yɛn nipadua de carbohydrates di dwuma? - asem ketewaa bi!

Okay, afei momma yɛnhwɛ sɛnea saa carbohydrates a yedi yi dan ahoɔden wɔ nipadua no mu. Eyi te sɛ asɛm ketewaa bi.

1. Aduan a yɛde kɔ anom na yɛwe: Sɛ yedi aduan a carbohydrate wom (sɛ nhwɛso no, aburow asinasin anaa nnuaba bi) a, nnompe a ɛwɔ yɛn anom no fi ase yam.

2. Akwantuo a ɛkɔ yafunu ne dwensɔtwaa mu: Afei saa aduane yi kɔ yafunu mu, na ɛfiri hɔ kɔ dwensɔtwaa nketewa no mu. Ɛha na wɔyam carbohydrates titiriw na wɔdan no glucose, nea ɛyɛ mmerɛw sen biara no. Fa no sɛ, sɛnea yɛtwitwa dua kɛse bi yɛ no nketenkete no, saa ara na molecule akɛse a wɔfrɛ no carbohydrates no mu paapae mu yɛ no glucose molecule nketenkete.

3. Glucose a ɛkɔ mogya no mu: Afei ``Glucose`` a ɛba saa kwan yi so no fi dwensɔtwaa mu kɔ yɛn mogya mu. Afei asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro kakra. Eyi yɛ ade a ɛfata.

4. Dwuma a insulin di: Sɛ `(Glucose)` dodow a ɛwɔ mogya mu no kɔ soro saa a, akwaa bi a wɔfrɛ no ` (Insulin) ` a ɛwɔ yɛn nipadua mu no yɛ hormone bi a wɔfrɛ no `(Insulin)`. Saa `(Insulin)` yi yɛ onipa a ɔho hia paa. Ɛte sɛ safe.

5. Ahoɔden ma nkwammoaa: `(Insulin)` ne nea ebue yɛn nipadua no afã nketewa , nkwammoaa , apon na ɛboa `(Glucose)` a ɛwɔ mogya no mu ma ɛkɔ nkwammoaa no mu. `(Glucose)` a ɛhyɛn nkwammoaa mu no ne nea yɛde di dwuma sɛ ahoɔden. Ɛte sɛ pɛtro ma engine nketewa ɔpepepem pii a ɛwɔ yɛn nipadua mu no.

Dɛn na ɛba glucose a ɛboro so no so?

Sɛ yedi carbohydrates pii sen sɛnea yehia a, glucose a ɛboro so no di kan sie yɛn mmerɛbo ne yɛn ntini mu sɛ glycogen . Eyi te sɛ power bank. Yebetumi de adi dwuma akyiri yi bere a yehia ahoɔden no. Nanso, sɛ glucose a ɛboro so bi ka bere a saa nneɛma a wɔkora so no ayɛ ma akyi a, wɔkora so wɔ nipadua no mu sɛ srade. Ɛno nti na nnipa binom ka sɛ sɛ wodi carbohydrates pii a, ɛma woyɛ srade no. Nokware bi wɔ saa asɛm no mu, nanso egyina carbohydrates ko a yedi, dodow, ne yɛn dwumadi dodow so.

Enti, dɛn nti na carbohydrates ho hia yɛn? Dɛn ne carbohydrates pa?

Seesei ebia woate ase sɛ carbohydrates ho hia ma yɛn nipadua.

• Ahoɔden fibea titiriw: Yɛn amemene ne ntini a ɛwɔ mfinimfini no nya wɔn ahoɔden fi `(Glucose)` mu titiriw. Eyi kyerɛ sɛ carbohydrates ho hia ma nneɛma te sɛ nsusuwii, adesua, ne nkae a ɛfata.
• Wɔ apɔw-mu-teɛteɛ ho: Carbohydrates ma ahoɔden ma biribiara a yɛyɛ, sɛ́ ɛyɛ mmirikatu, ahurututu, anaa apɔw-mu-teɛteɛ.
• Mfaso a Ɛwɔ Fiber So: Sɛnea yɛadi kan aka ho asɛm no, fibrous carbohydrates wɔ mfaso pii ma yɛn akwahosan.

Ɔkwan bɛn so na wobɛpaw carbohydrates pa?

Eyi ne ade a ɛho hia sen biara. Ɛnyɛ carbohydrates nyinaa na wɔbɔɔ no pɛpɛɛpɛ. Ɛsɛ sɛ yɛbɔ mmɔden sɛ yebedi carbohydrates a ɛyɛ den, ɛwɔ nhama, na ahoɔden wom.Yi.

• Paw aburow a wɔayam: bran paanoo sen paanoo fitaa, aburow a ɛyɛ bruu sen aburow fitaa, buckwheat, oats, ne nea ɛkeka ho Eyinom mu ahoɔden ne vitamin pii.
• Nnuaba ne nhabannuru: Fa nnuaba ne nhabannuru ahorow pii ka w’aduan ho da biara. Abɔde mu asikre, nhama, vitamin, ne mineral ahorow ahyɛ eyinom mu ma.
• Atoko: Di nneɛma te sɛ atoko, chickpeas, green beans, ne peas daa. Eyinom yɛ protein ne carbohydrates fibea pa.
• To asikre ne nnuan a ɛyɛ dɛ ano hye: Tew nneɛma te sɛ keeki, bisket, toffee, ice cream, ne anonne a ɛyɛ dɛ a wudi so sɛnea wubetumi. Eyinom yɛ calories hunu ara kwa a aduannuru biara nni mu.

Fa no sɛ, sɛ wudi oats bi a nufusu ne nnuaba bi ka ho anɔpa a, ɛbɛma woanya da no mfiase pa, fiber, ne vitamins. Na sɛ wudi aburow kɔkɔɔ a nhabannuru, atoko, ne mpataa ka ho awia aduan a, ɛno nso yɛ aduan a ɛkari pɛ yiye.

Adwene a ɛnteɛ bi a ɛfa carbohydrates ne nokware no ho

Ɛtɔ mmere bi a, adwene a ɛnteɛ wɔ hɔ wɔ carbohydrates ho wɔ ɔmanfo mu. Momma yɛnhwɛ saa asɛm no.

• "Carbohydrates nyinaa ma woyɛ srade": Eyi nyɛ nokware koraa. Sɛnea yɛadi kan aka ho asɛm no, ɔhaw no gyina carbohydrates ko a yedi ne dodow a yedi so. Sɛ wodi nneɛma te sɛ nnɔkɔnnɔkɔwade ne esiam pii a, ebetumi ama wo mu duru ayɛ kɛse. Nanso sɛ wudi carbohydrates pa dodow a ɛfata te sɛ aburow a wɔayam, nnuaba, ne nhabannuru a, ɛrenyɛ saa.
• "Carbohydrates nyinaa a wubeyi afi w'aduan mu no ye ma w'akwahosan ": Eyi nso yɛ adwene a ɛnteɛ. Yɛn nipadua, titiriw yɛn amemene no, hia carbohydrates na ama yɛanya ahoɔden. Sɛ wotwa carbohydrates mu koraa a, ebetumi ama woabrɛ, wo ti ayɛ wo yaw, na ayɛ den sɛ wode w’adwene besi biribi so. Ade a ɛho hia ne sɛ wobɛpaw carbohydrates a ɛfata na woadi dodow a ɛfata.

Kae sɛ, wontumi nkyerɛw aduan biara sɛ "eye" anaa "bɔne." Nea ɛho hia ne sɛ wobɛkari pɛ na woayɛ nea ɛfata.

Momma yɛnkae nea yɛkaa ho asɛm wɔ ahome biako mu. (Nkrasɛm a Wɔde Kɔ Fie)

Okay, yɛaka carbohydrates ho asɛm pii nnɛ, ɛnte saa? Afei momma yɛmmɔ ne nyinaa mua kakra na yɛnkae.

• Carbohydrates ne aduannuru titiriw a ɛma yɛn nipadua no nya ahoɔden, te sɛ pɛtro a wɔde yɛ kar.
• Carbohydrates ahorow atitiriw abien na ɛwɔ hɔ: asikre (ahoɔden a ɛyɛ ntɛm) ne starch/fiber (ahoɔden a ɛyɛ brɛoo, ɛtra hɔ kyɛ).
• Yɛn nipadua no yam carbohydrates ma ɛyɛ glucose , a ɛnam hormone insulin mmoa so ma nkwammoaa nya ahoɔden.
• Carbohydrates pa a wobɛpaw no ho hia yiye. Aburow a wɔayam, nnuaba, nhabannuru, ne atoko ne nea eye sen biara a wubetumi apaw.
• To nnuan ne anonne a asikre wom, ne carbs a wɔayam no ano hye sɛnea wubetumi biara.
• Ɛnyɛ adwene pa sɛ wubeyi carbohydrates afi w’aduan mu koraa.Carbohydrates pa a ɛkari pɛ na ɛfata a wubedi no ho hia ma asetra a ahoɔden wom.

Enti, mewɔ anidaso sɛ wowɔ ntease a emu da hɔ wɔ carbohydrates ho nnɛ. Sɛ wohwɛ wo prɛte no a, afei de wunim carbohydrates a ɛwɔ mu ne sɛnea ɛho hia ma nipadua no. Sɛ yɛbɛkɔ so anya apɔwmuden a, ɛho hia paa sɛ yɛma yɛn ani da hɔ wɔ nea yedi ho. Sɛ wowɔ nsɛmmisa foforo bi a, mma wo werɛ mmfi sɛ wubebisa aduan ho ɔbenfo anaa oduruyɛfo.

` Carbohydrates, asikre, starch, glucose, insulin, ahoɔden, aduan a ahoɔden wom