Sɛ yesusuw yɛn mu duru a yɛbɛtew so ho a, yɛte aduan ahorow ho asɛm. Nnipa binom ka sɛ ɛnsɛ sɛ wodi ngo, afoforo nso ka sɛ ɛnsɛ sɛ wodi anadwo. Saa bere yi nyinaa, biribi a nnipa pii ka ho asɛm, na nnipa pii wɔ ɔhaw ahorow wɔ ho ne "Low-Carb Diet". Ɛkyerɛ aduan a carbohydrates nnim. Enti dɛn na eyi kyerɛ ankasa? So eyi boa wo ma wo mu duru so tew ankasa? So eyi ye ma yɛn akwahosan? Ɛnnɛ, momma yɛnka eyi ho asɛm pɛpɛɛpɛ na ɛnyɛ den.
Enti dɛn ne saa Low-Carb Diet yi?
Sɛ yɛbɛka no tiawa a, aduan a carb nnim no fa nnuan a carbohydrate wom a yɛbɛtew afi yɛn da biara da aduan mu na mmom yɛde protein ne srade a ahoɔden wom pii aka ho.
Wɔ ne nhoma "Living Low-Carb" mu no, ɔkyerɛwfo Fran McCullough kyerɛkyerɛ saa adwene yi mu fɛfɛɛfɛ. Ɔka sɛ ɔdan kɔɔ saa kwan yi so bere a ɔde mfe pii sɔɔ nea obetumi biara sɛ ɔbɛtew ne mu duru so akyi no. Ɛnyɛ ɔno nko ara, ebia woate Atkins aduan ne Paleo aduan ho asɛm. Eyinom nyinaa adwene titiriw ne sɛ wɔbɛto carbohydrates ano hye.
Ɔkwan titiriw a yɛn nipadua no fa so nya ahoɔden ne sɛ yɛbɛhyew carbohydrates. Sɛ yɛtew carbohydrate a yedi so a, nipadua no hwehwɛ ɔkwan foforo a ɛbɛfa so anya ahoɔden. Afei nipadua no fi ase hyew srade a wɔde asie nipadua no mu no. Ɛno ne ade titiriw a ɛma obi mu duru so tew.
Dɛn na ɛsɛ sɛ yedi na dɛn na ɛnsɛ sɛ yedi wɔ saa aduan yi mu?
Okay, afei momma yɛnhwɛ nneɛma atitiriw a ɛsɛ sɛ obi a ɔrefi ase wɔ saa aduan yi di akyi. Eyi yɛ biribi a ɛsɛ sɛ wɔde nteɛso kakra yɛ.
| Nnyinasosɛm a ɛsɛ sɛ wodi akyi | Nkyerɛkyerɛmu a ɛnyɛ den |
|---|---|
| Carbohydrate anohyeto a wɔde ma | Ma carbohydrate a wudi no nkɔ fam nsen gram 30 da biara. Wobetumi atew saa dodow yi so bio a egyina wo mu duru dodow a wopɛ sɛ wotew so so. |
| "Nnuan fitaa" a wobɛkwati. | Eyi kyerɛ aburow, paanoo, noodles, ɛmo, asikre, ne biribiara a wɔde paanoo esiam ayɛ. Eyinom mu carbohydrates dɔɔso. |
| Protein a wɔnom boro so | Fa biribi a protein pii wom ka ho wɔ adidi biara mu. (Ex: nam, mpataa, nkesua). Sɛ wɔkyekyem pɛpɛɛpɛ a, wuhia protein bɛyɛ gram 60-85 da biara. |
| Nom nsu pii. | Anyɛ yiye koraa no, nom nsu nkotoku 8-12 da biara. Eyi boa kɛse ma awuduru a ɛboaboa ano wɔ nipadua no mu no fi mu. |
| Nnuan a Wɔde Di Dwuma | Twe wo ho fi nnuan a wɔde nsa ayɛ ne nea wɔakyekyere ho sɛnea wubetumi na di abɔde mu nnuan, nea wɔannoa anaasɛ wɔannoa kakraa bi. |
| Srade a Ɛma Apɔwmuden | Sɛ́ anka wode bɔta, margarine, ne kyiisi bedi dwuma no, paw ngodua ngo, avocado, nnuaba, ne aba te sɛ atoko ne akutu. |
Ade a ɛho hia sen biara ne sɛ, sɛ wudi protein pii a, ɔkɔm remma wo. Enti, wudi ɔpɛ a wowɔ sɛ wubedi mpɛn pii no nso so. Eyi yɛ mfaso kɛse a ɛwɔ saa aduan yi so.
Ɛyɛ den dɛn sɛ wubefi eyi ase?
Sɛ yɛbɛka nokware a, eyi yɛ biribi a egye mmɔdenbɔ kakra. Aduan a carb kakraa bi nnim akyi a wubedi no nyɛ mmerɛw.
- Anohyeto: Sɛ woyɛ obi a wuntumi ntra ase a wunni abodoo anaa aburow kakra a, ebia ɔkwan yi bɛyɛ den dodo ama wo. Sɛ́ ɛsɛ sɛ wokan carbohydrates ne protein dodow a wudi da biara no nso betumi ayɛ wo yaw kakra.
- Aduruyɛ mu Afotu Ho Hia: Eyi ne asɛm a ɛho hia sen biara. Sɛ wowɔ asaabo mu yare anaa mmerɛwyɛ biara a, aduan a protein pii wom te sɛ eyi a wubedi akyi no betumi ayɛ asiane kɛse. Efisɛ, ɛsɛ sɛ asaabo no soa adesoa a emu yɛ duru na ama wɔatumi ayam na ayi protein a ɛboro so afi nipadua no mu. Enti, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi biribi a ɛte sɛɛ ase.
- Apɔw-mu-teɛteɛ: Sɛ wode apɔw-mu-teɛteɛ ka aduan yi ho a, ɛboa ma wonya nea eye paa.
So obiara betumi ayɛ saa aduan yi?
- Wɔ wɔn a wonni nam/wɔn a wonni nam fam no:Eyi betumi ayɛ asɛnnennen kakra ama wɔn a wonni nam, titiriw wɔn a wonni nam, efisɛ nhabannuru, nnuaba, ne aburow pii wɔ carbohydrates pii. Enti ebetumi ayɛ apereperedi kakra sɛ wubenya nnuan a efi afifide mu a carb kakraa bi na ɛwom a ebetumi adi wo protein ahiade ho dwuma.
- Gluten-free: Ɛnyɛ nea ɛkyerɛ ankasa sɛ obi nni gluten. Gluten yɛ protein a ɛwɔ aburow te sɛ awi mu. Enti sɛ wowɔ gluten ho akisikuru a, ɛsɛ sɛ wokenkan nnuan a wɔakyerɛw so yiye.
Nneɛma bɔne a efi mu ba ne nneɛma a ɛsɛ sɛ wuhu
Te sɛ aduan biara no, eyi betumi anya nsunsuanso bɔne bi, titiriw wɔ mfiase no.
| Nkɛntɛnso a Ɛfa Ho | Dɛn nti na ɛrekɔ so saa? |
|---|---|
| Tipaeɛ | Ebetumi aba wɔ mfiase bere a nipadua no ayɛ ne su sɛ ɛbɛhyew srade mmom sen sɛ ɛbɛhyew carbohydrates no. |
| Ahome bɔne | Nea enti a ɛte saa ne sɛ bere a nipadua no hyew srade de hwehwɛ ahoɔden no, wɔyɛ ketones. Wɔfrɛ eyi tebea bi a wɔfrɛ no ``Ketosis``. |
| Nipadua mu mmerɛwyɛ ne ɔbrɛ | Eyi yɛ ade a ɛfata wɔ mfiase nna a nipadua no ahoɔden fibea titiriw sesa no mu. |
| Akisikuru anaa akisikuru | Nsakrae a ɛba mpofirim wɔ aduan mu no betumi aka aduan a wɔyam no. |
Dɛn na meka fa eyi ho sɛ oduruyɛfo?
Okay, afei momma yɛnhwɛ eyi nyinaa wɔ aduruyɛ kwan so.
So eyi boa wo ma wo mu duru so tew ankasa?
Aane. Nhwehwɛmu ahorow ada no adi sɛ aduan a carb kakraa bi na ɛwom ne nea srade nnim nyinaa betumi aboa wo ma wo mu duru so atew. Titiriw, aduan a protein pii wom boa wo ma wote nka sɛ wo ho ayɛ wo ma bere tenten, na ɛno betumi aboa wo ma asiw w’akɔnnɔ ano.
So eyi ye ma nnipa a wɔwɔ nyarewa bi?
Ɛsɛ sɛ wohwɛ yiye paa wɔ ha. Sɛ wowɔ mogya mmoroso anaa asikreyare , akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ wo duruyɛfo nkyɛn ansa na woafi aduan a ɛte sɛɛ ase. Ɛho hia titiriw sɛ wobɛhwɛ sɛnea w’asaabo yɛ adwuma.
Afei nso, sɛ worenom nnuru a ɛma mogya tu (nsuo aduru) ma mogya mmoroso a, aduan a protein pii wom betumi ama wo nipadua tebea a ɛyɛ ``Ketosis'' no ayɛ kɛse na ɛde ɔhaw afoforo aba. Ɛnyɛ papa nso mma nnipa a wɔwɔ yare bi a wɔfrɛ no gout.
Nkrasɛm a Wɔde Kɔ Fie
- Aduan a carb kakraa bi nnim betumi aboa wo ma wo mu duru so atew, nanso ɛyɛ anohyeto kɛse na egye nteɛso.
- Eyi fata kɛse sɛ ɔkwan a wɔfa so tew wɔn mu duru so bere tiaa bi sen ano aduru a wɔde bere tenten yɛ.
- Nea ɛho hia sen biara: Ansa na wubefi aduan titiriw biara a ɛte sɛɛ ase no, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ahwehwɛ afotu, titiriw sɛ wowɔ ayaresa tebea afoforo a.
- Sɛ wobɛtew wo mu duru so na woakɔ so akura mu a, aduan nkutoo nnɔɔso. Asetra mu nsakrae afoforo (e.g. apɔw-mu-teɛteɛ) nso ho hia.
- Bere a ɔkwan yi a ɛnyɛ den no yɛ mfaso no, ebetumi ayɛ asɛnnennen sɛ wobɛbata ho sɛ afoforo a wɔwɔ wo fie anni saa aduan yi akyi a.
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