Ɛnnɛ, yɛrebɛka carbohydrates ne asikre a ɛyɛ yɛn aduan mu nneɛma a ɛho hia no ho asɛm. Ɛbɛyɛ sɛ woate wɔn ho adwene a ɛbɔ abira pii. Momma yɛnkyekyɛ nea wɔyɛ ankasa, sɛ́ eye ma wo nipadua anaasɛ enye, ne sɛnea wubetumi apaw nneɛma a ɛfata wɔ ɔkwan a ɛnyɛ den na ɛnyɛ den sɛ wobɛte ase so.
Dɛn ne carbohydrates?
Sɛ yɛbɛka no tiawa a, carbohydrates ne pɛtro fibea titiriw a ɛyɛ mmerɛw ma wo nipadua. Sɛ́ ebia woyɛ abofra anaa ɔpanyin no, ɛho hia na ama woakɔ so akura w’akwahosan mu. Fa no sɛ carbohydrates yɛ pɛtro a wode bɛyɛ wo kar no. Mpɛn pii no, ɛwɔ akwan abien so:
Carbohydrates a Ɛnyɛ Den
Wɔsan frɛ eyinom asikre a ɛnyɛ den . Nhwɛso ahorow bi ne fructose a ɛwɔ nnuaba mu ne lactose a ɛwɔ nufusu mu. Kae sɛ eyinom wɔ nnuaba a ahoɔden wom nso mu. Nanso, asikre a wɔde ka chocolate ne anonne a ɛyɛ dɛ ho nso ka saa kuw yi ho.
Carbohydrates a Ɛyɛ Den
Wɔtaa frɛ eyinom sɛ starch . Wuhu eyinom wɔ nhabannuru a starch wom te sɛ ɛmo ne yam, aburow a wɔayam, aburow, paanoo, ne aburow ahorow mu. Eyinom ma wo nipadua no ahoɔden nkakrankakra na ɛkɔ so daa.
Ɔkwan bɛn so na wo nipadua no yam wɔn?
Te ase sɛ ɛmfa ho sɛ ebia carbohydrate bi yɛ nea ɛnyɛ den anaasɛ ɛyɛ den no, awiei koraa no wo nipadua no paapae mu ma ɛbɛyɛ asikre a ɛnyɛ den . Afei asikre yi kɔ wo mogya mu. Bere a asikre dodow kɔ soro wɔ wo mogya mu no, wo dwensɔtwaa no ma hormone bi a wɔfrɛ no insulin . Saa insulin yi yɛ adwuma te sɛ safe, na ɛma asikre a ɛwɔ wo mogya mu no kɔ wo nkwammoaa mu ma wɔde di dwuma de nya ahoɔden. So ntease wɔ saa asɛm no mu?
Mprempren, nnuan bi (titiriw nea asikre a ɛnyɛ den pii wom, esiam fitaa a wɔayɛ no yiye, anaa aburow fitaa a wɔayam) no yam ntɛmntɛm, na ɛma asikre a ɛwɔ mogya mu no kɔ soro kɛse. Nea ɛne eyi bɔ abira no, carbohydrates a ɛyɛ den (a wohu wɔ aburow a wɔayam mu) no yam nkakrankakra, na ɛma asikre dodow kɔ soro nkakrankakra. Nnuan a ɛma asikre kɔ soro ntɛmntɛm a wubedi bere nyinaa no betumi ama asiane a ɛwɔ hɔ sɛ wubenya tebea horow te sɛ Asikreyare no ayɛ kɛse.
Nnuan bi a carbohydrate wom ma apɔwmuden koraa sen afoforo. Nneɛma pa a wubetumi apaw bi ne:
- Aburow a wɔde aburow ayɛ
- Aburow a wɔayam (sɛ nhwɛso no, aburow a ɛyɛ bruu) .
- Abodoo a wɔde aburow ayɛ
- Nnuaba a wɔayɛ no foforo
- Atosodeɛ
- Nufusu a srade nnim
Sɛ abofra a wadi boro mfe abien benya aduan pa a ɛkari pɛ a, ɛsɛ sɛ calorie a wodi da biara da nyinaa mu 50% kosi 60% fi carbohydrates mu. Mmara a ɛho hia sen biara ne sɛ wɔbɛhwɛ ahu sɛ eyinom mu dodow no ara fi mmeae a ahoɔden wom na wɔayi asikre a wɔde ka ho no ano hye .
So carbohydrates "papa" ne "bɔne" wɔ hɔ ampa?
Akyinnye biara nni ho sɛ carbohydrates agye din bɔne nnansa yi, ɛnte saa? Aduruyɛ ho abenfo pii gye di sɛ carbohydrates a wɔayɛ no yiye a wodi boro so—te sɛ asikre a wɔde ahyɛ ahwiesa ne soda mu, ne aburow fitaa ne esiam fitaa (a ɛtaa ba wɔ pasta ne paanoo pii mu)—no ne ade titiriw a ɛma kɛseyɛ mmoroso kɔ soro.
Dɛn ne nkɛntɛnso a carbohydrates “bɔne” nya?
Ɛbɛyɛ dɛn na aduan bi atumi de nsɛm a ɛho hia saa aba? Susuw ho saa kwan yi so: carbohydrates “bɔne” yi (asikre ne nnuan a wɔayɛ no yiye) yi yɛ nea ɛnyɛ den sɛ wubenya, ɛwɔ afã akɛse, na ɛyɛ dɛ, nanso ɛmma wonte nka sɛ woama. Ne saa nti, nkurɔfo taa di wɔn boro so. Ebinom mfa aduannuru biara mma koraa—nneɛma te sɛ soda ne ahwiesa yɛ “calorie hunu” kɛkɛ.
So asikre a ɛnyɛ den nyinaa nye?
Ɛnyɛ nea ɛho hia ankasa. Carbohydrates a ɛnyɛ den nso wɔ nnuan a ahoɔden wom pii te sɛ nnuaba, nhabannuru, ne nufusu mu nneɛma mu. Eyinom ma wonya aduannuru a ɛho hia a ɛboa wo nyin ne w’akwahosan. Sɛ nhwɛso no, nnuaba a wɔayɛ no foforo no wɔ carbohydrates a ɛnyɛ den nanso vitamin ne fiber nso ahyɛ mu ma.
Dɛn nti na carbohydrates a ɛyɛ den so wɔ mfaso saa?
Sɛnea 2015–2020 Aduane Ho Akwankyerɛ a Wɔde Ma Amerikafoɔ kyerɛ no, anyɛ yie koraa no, ɛsɛ sɛ aburow a wodi no fã yɛ carbohydrates a ɛyɛ den, titiriw aburow a wɔayam. Aburow a ɛyɛ bruu, oatmeal, paanoo a wɔde aburow ayɛ, ne aburow yɛ nneɛma a eye sen biara a wubetumi apaw. Aduan a aburow a wɔayam pii wom boa ma wobɔ wo ho ban fi asikreyare ne komayare ho. Bio nso, carbohydrates a ɛyɛ den ma wonya mfaso horow yi:
- Nnuan a Wɔyam Nkakrankakra: Aburow a wɔayam no yiye no wɔ aburow no mu afã abiɛsa no nyinaa (bran, germ, ne endosperm). Nanso, endosperm nkutoo na ɛwɔ aburow a wɔayɛ no yiye mu titiriw. Esiane sɛ aburow a wɔayam no yiye hwehwɛ mmɔdenbɔ pii na ama wo nipadua no atumi ayam nti, adeyɛ no yɛ brɛoo. Bere a carbohydrates hyɛn wo mogya mu nkakrankakra no, wo nipadua no betumi adi ho dwuma yiye kɛse.
- Fiber pii wɔ mu: Fiber ma wote nka sɛ wo ho ayɛ wo ma, na ɛmma wuntumi nnidi boro so. Bio nso, sɛ wɔde ka nsu a ɛfata a wɔnom ho a, fiber boa ma wosiw akisikuru ano na ebetumi aboa ma asiane a ɛwɔ hɔ sɛ wobenya kokoram ahorow bi a efi dwensɔtwaa mu no so atew.
- Vitamins ne Minerals Fibea: Nnuannuru a ɛho hia wɔ aburow a wɔayam mu, a vitamin B, magnesium, ne iron ka ho.
Mmofra a wɔadu sukuu mfe mu pii hia “ounce equivalents” anan kosi asia fi aburow kuw no mu da biara. “Ouns a ɛne no sɛ” no kɛse bɛyɛ sɛ aduan biako—sɛ nhwɛso no, abodoo a wɔayam biako; aburow a wɔasiesie sɛ wobedi kuruwa biako; anaasɛ aburow, pasta, anaa oatmeal a wɔanoa kuruwa fã. Anyɛ yiye koraa no, ɛsɛ sɛ aduan a wodi da biara da yi fã fi aburow a wɔayam mu.
Momma yɛnka asikre ho asɛm
Nnuan a wɔde asikre afra mu—te sɛ soda, kukisi, keeki, ahwiesa, ice cream, ne nnuaba anonne bi— taa yɛ nea ahoɔdennuru dɔɔso yiye nanso aduannuru kakraa bi na ɛwom. Aduan a asikre pii wom no ne kɛseyɛ mmoroso wɔ abusuabɔ. Bio nso, sɛ obi di nnuan a ɛyɛ dɛ dodo a, ebetumi ama ne sẽ aporɔw. Wɔhyɛ nyansa sɛ asikre a wɔde ka ho no nnu 10% wɔ wo calorie a wudi da biara da nyinaa mu.
Sɛ́ anka wode nnɔkɔnnɔkɔwade bɛma mmofra no, fa nneɛma a ahoɔden wom a wɔde besi ananmu te sɛ nnuaba ma mmofra. Nnuaba yɛ dɛ fi awosu mu, carbohydrates wom, na ɛma fiber ne vitamin ahorow a ɛho hia a mmofra hia.
Akwan a eye sen biara a wɔbɛfa so atew asikre a wɔde ka ho no so biako ne sɛ wobeyi soda ne anonne afoforo a wɔde asikre ayɛ no afi hɔ koraa. Susuw nsɛm yi ho hwɛ:
- Asikre bɛyɛ teaspoon 10 (ml 49) ne calories 150 wɔ soda a emu duru yɛ ɔuns 12 (ml 355) mu.
- Nsã a asikre wom ne ade titiriw a ɛma asikre ka abofra da biara da aduan ho.
- Sɛ abofra nom soda a emu duru yɛ ɔuns 12 da biara da a, ɛma asiane a ɛwɔ hɔ sɛ obetumi ayɛ kɛse mmoroso no yɛ kɛse.
- Acid a ɛwɔ soda mu no betumi asɛe sẽ mu ntini, na asikre pii a ɛwɔ mu no boa ma sẽ mu ntokuru.
Sɛ́ anka wobɛnom soda anaa anonne a nnuaba dɛ wom (a mpɛn pii no asikre a wɔde ka ho) no, paw nufusu a srade nnim, nsu, anaa nnuaba mu nsu 100%. Nanso, ma ɛntra w’adwenem sɛ ɛwom sɛ nnuaba mu nsu 100% nni asikre biara a wɔde aka ho de, nanso calories a efi abɔde mu asikre mu no da so ara ka ho. To nsuo ano hye ma ɛnyɛ ounces 4–6 (118–177 ml) ma mmofra a wonnii mfeɛ 7, na ɛnnkɔ soro nsen ounces 8–12 (237–355 ml) mma mmofra a wɔanyinyin ne mmabun.
Wobɛyɛ dɛn atumi anya w’aduan ho nsɛm?
Ɛnyɛ mmerɛw bere nyinaa sɛ wobɛkyerɛ nsonsonoe a ɛda nneɛma a ɛfata ne nea ɛnyɛ papa ntam. Aduan Ho Nokwasɛm a wɔakyerɛw wɔ nnuan a wɔde kyekyere nneɛma ho no betumi ayɛ akwankyerɛ a ɛbɛboa.
Sɛ wopɛ sɛ wote carbohydrates ase a, hwehwɛ akontaahyɛde abiɛsa yi:
- Carbohydrate nyinaa: Sɛ wɔde gram susuw saa bo yi ho a, nea ɛka ho ne ahorow pii: Dietary Fiber, Sugars, ne carbohydrates afoforo.
- Dietary Fiber: Wɔakyerɛw eyi wɔ Total Carbohydrate ase. Calories biara nni aduan mu ahoɔdennuru mu na ɛma akwahosan so mfaso pii.
- Asikre: Wɔakyerɛw nso wɔ Total Carbohydrate ase. Nkyerɛwde ahorow bi kyerɛ nsonsonoe a ɛda asikre a efi abɔde mu ne asikre a wɔde aka ho ntam. Abɔde mu asikre wɔ nnuaba ne nufusu mu. Asikre a wɔde aka ho ahyɛ nnuan a wɔde di agoru, ahwiesa, ne soda mu ma. Sɛ wopɛ sɛ wohwɛ sɛ asikre a wɔde aka ho a, hwɛ nneɛma a wɔde yɛ asikre, atoko srade, dextrose, fructose, ɛwo, anaa molasses. Kwati nneɛma a wɔakyerɛw asikre anaa nneɛma afoforo a ɛma ɛyɛ dɛ wɔ baabi a ɛbɛn nneɛma a wɔde yɛ aduan no atifi.
Bere a carbohydrates gram biako wɔ calories 4 pɛ no, asikre pii a ɛwɔ nnuan a wɔde di agoru mu no betumi ama calories aboaboa ano ntɛmntɛm. Bio nso, mpɛn pii no, saa “calorie hunu” yi nni aduannuru afoforo a ɛho hia.
Carbohydrates a ɛbɛma woanya asetra a ahoɔden wom: Nkaebɔ ahorow a ɛho hia a efi Nirogi Lanka hɔ
Alright, yɛaka carbohydrates ne asikre ho asɛm pii. Ade a ɛho hia sen biara ne sɛ wobɛpaw carbohydrates ahorow a ɛfata. Eyi kyerɛ sɛ wobɛpaw aburow a wɔayam, nnuaba, nhabannuru, ne nufusu a srade nnim. Bio nso, to nnuan a asikre a wɔde aka ho no ano hye na hyɛ wo mma nkuran sɛ wɔnkɔ so nyɛ nnam da biara da.
Afei nso, mma wo werɛ mmfi sɛ ɛsɛ sɛ woyɛ nhwɛso pa. Wo mma bɛhwɛ wo suban pa na wɔadi akyi. Eyi bebue kwan ama asetra a ahoɔden wom fi mmofraase akosi mpanyin afe so.
Enti, carbohydrates nyɛ biribi a ɛsɛ sɛ wosuro; sɛ wɔpaw no nyansam a, ɛho hia ma wo nipadua. So ɛno da adi pefee?
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