Carbohydrates ne Asikre: Eye Anaasɛ Bɔne? Momma Yɛnhwehwɛ Mu!

Sɛ yɛka aduane a yɛdi da biara da ho asɛm a, yɛtaa te nsɛmfua ‘carbohydrates’ ne ‘sugar’. Ebinom ka sɛ eyinom nyɛ papa mma nipadua no, na ebinom nso ka sɛ yentumi nyɛ adwuma a yenni bi. Dɛn ne asɛm no ankasa? Sɛ wo nso wowɔ ɔhaw kakra wɔ eyi ho a, momma yensiesie ne nyinaa nnɛ. Momma yɛnhwehwɛ sɛnea saa nneɛma yi ka yɛn akwahosan ankasa.

Dɛn ne carbohydrates?

Nea edi kan no, ma yɛnhwɛ nea carbohydrates yɛ. Sɛ yɛbɛka no tiawa a, wɔyɛ pɛtro titiriw a ɛnyɛ den sɛ yebenya a ɛma yɛn nipadua nya ahoɔden . Wɔte sɛ pɛtro a wɔde yɛ kar. Saa carbohydrates yi ho hia ma mmofra ne mpanyimfo nyinaa na ama wɔanya apɔwmuden.

Afei saa carbohydrates yi ahorow abien na ɛwɔ hɔ:

• Carbohydrates a Ɛnyɛ Den: Wɔsan frɛ eyinom asikre a ɛnyɛ den. Nhwɛso ahorow bi ne fructose, glucose, ne lactose a ɛwɔ nufusu mu. Wɔtaa hu eyinom wɔ nnuan a ahoɔden wom te sɛ nnuaba mu.
• Carbohydrates a Ɛyɛ Den: Wɔsan frɛ eyinom starches. Wohu wɔ nhabannuru a starch wom te sɛ ɛmo ne ɛmo, aburow a wɔayam , aburow, paanoo, ne aburow afoforo mu.

Okay, afei momma yɛnhwɛ sɛnea wɔyɛ saa carbohydrates ne asikre ahorow yi ho adwuma wɔ nipadua no mu. Carbohydrate biara a yedi no, wɔyam na awiei koraa no ɛdan asikre a ɛnyɛ den. Afei asikre yi kɔ mogya no mu. Sɛ asikre dodow kɔ soro wɔ mogya mu saa a, yɛn dwensɔtwaa no wɔ akwaa bi a wɔfrɛ no dwensɔtwaa , a ɛma hormone bi a wɔfrɛ no insulin . Saa insulin yi na ɛboa ma wɔde asikre a ɛwɔ mogya no mu no kɔ nipadua no mu nkwammoaa mu. Ɛno ansa na saa nkwammoaa no betumi de asikre no ayɛ ahoɔden. So wote ase?

Carbohydrates a ɛwɔ nnuan bi mu – titiriw nea asikre a ɛnyɛ den wom na wɔayɛ no yiye kɛse (e.g., abodoo, aburow fitaa) – no yam ntɛmntɛm yiye, na ɛma asikre dodow kɔ soro ntɛmntɛm wɔ mogya mu. Nanso, carbohydrates a ɛyɛ den (te sɛ nea ɛwɔ aburow a wɔayam mu) gye bere tenten ansa na ayam, na ɛma asikre dodow kɔ soro nkakrankakra wɔ mogya mu. Nnuan pii a ɛma asikre dodow kɔ soro ntɛmntɛm wɔ mogya mu a wubedi no betumi ama asiane a ɛwɔ hɔ sɛ wubenya nyarewa te sɛ asikreyare no ayɛ kɛse .

Ɛnyɛ nnuan a carbohydrate wom nyinaa na wɔbɔɔ no pɛpɛɛpɛ. Ebinom wɔ apɔwmuden sen afoforo. Nneɛma pa bi a wubetumi apaw ni:

• Anɔpaduan mu aburow a wɔde aburow ayɛ
• Aburow a ɛyɛ bruu
• Abodoo a wɔde aburow ayɛ
• Nnuaba a wɔayɛ no foforo
• Atosodeɛ
• Nufusu a srade nnim ne nneɛma a wɔde nufusu yɛ

Ɛsɛ sɛ aduan a ɛkari pɛ na ahoɔden wom ma abofra a wadi boro mfe abien no ma wonya calories a efi carbohydrates mu no 50% kosi 60%. Nanso nea ɛho hia sen biara ne sɛ ɛsɛ sɛ saa carbohydrates yi mu dodow no ara fi mmeae pa na asikre a wɔde ka ho no sua.

So carbohydrates bi yɛ ‘bɔne’ ankasa?

Wɔde asodi kɛse ato saa carbohydrates yi so bere tiaa bi ni, ɛnte saa? Aduruyɛ ho abenfo titiriw ka sɛ carbohydrates a wɔayɛ no yiye a wodi dodo – kyerɛ sɛ, asikre a wɔayam a ɛwɔ toffee, chocolate, ne anonne a ɛyɛ dɛ mu, ne nneɛma te sɛ aburow fitaa ne paanoo esiam (a wɔde yɛ pasta ne paanoo pii) – yɛ ade biako nti a kɛseyɛ mmoroso, kyerɛ sɛ, kɛseyɛ mmoroso abu so nnɛ.

Ɛbɛyɛ dɛn na aduan biako atumi de ɔhaw kɛse a ɛte saa aba? Susuw ho hwɛ, saa carbohydrates ‘bɔne’ (asikre ne nnuan a wɔayɛ no yiye) yi yɛ mmerɛw sɛ wubenya, ɛba pii, ɛyɛ dɛ, na ɛnhyɛ wo ma ntɛm. Enti nkurɔfo di wɔn pii sen sɛnea wohia. Wɔn mu binom ankasa nipadua no nhia – sɛ nhwɛso no, anonne a asikre wom, toffee chocolate yɛ ‘calories hunu’ kɛkɛ . Ɛne sɛ, wɔyɛ ahoɔden ara kwa, aduan pa biara nni hɔ.

Nanso eyi nkyerɛ sɛ asikre a ɛnyɛ den nyinaa nye. Kae sɛ yɛadi kan aka carbohydrates a ɛnyɛ den a wohu wɔ nnuan a ahoɔden wom te sɛ nnuaba, nhabannuru, ne nufusu mu nneɛma ho asɛm. Eyinom ma nipadua no nya aduannuru a ɛho hia pii a ɛboa ma nipadua no nyin na ɛkɔ so nya apɔwmuden. Sɛ nhwɛso no, ɛwom sɛ nnuaba a wɔayɛ no foforo wɔ carbohydrates a ɛnyɛ den de, nanso nneɛma a ɛsom bo pii te sɛ vitamin ne fiber nso wɔ mu .

Enti dɛn nti na carbohydrates a ɛyɛ den ye saa?

Mpɛn pii no, aduannuru ho akwankyerɛ kamfo kyerɛ sɛ anyɛ yiye koraa no, ɛsɛ sɛ aburow a yedi no fã yɛ carbohydrates a ɛyɛ den. Aburow a wɔayam – kyerɛ sɛ, aburow a wɔayam te sɛ aburow a ɛyɛ bruu, oatmeal, aburow a wɔayam no paanoo ne aburow – ne nea eye sen biara a wobetumi apaw. Aduan a aburow a wɔayam pii wom betumi aboa ma woabɔ wo ho ban afi asikreyare ne komayare ho. Carbohydrates a ɛyɛ den nso wɔ mfaso horow a edidi so yi:

• Egye bere tenten ansa na ayɛ: Aburow a wɔayam no yiye no wɔ aburow no afã abiɛsa no nyinaa (bran, germ, ne bran). Nanso aburow a wɔayam no de, bran no nkutoo na ɛwɔ mu. Esiane sɛ ɛsɛ sɛ nipadua no yɛ adwumaden na ama aburow a wɔayam no yiye ayam nti, egye bere tenten. Sɛ carbohydrates kɔ nipadua no mu a, ɛnyɛ den sɛ nipadua no bedi ho dwuma.
• Fiber pii: Nnuan a fiber pii wom no hyɛ wo ma ntɛmntɛm, na ɛtew adidi boro so so. Ɛnyɛ ɛno nko, na mmom sɛ wɔde nsu pii fra a, saa nhama yi boa ma aduan fa aduan mu ntɛmntɛm, na esiw akisikuru ano. Ebia ɛbɛboa nso ma wɔabɔ wo ho ban afi kokoram ahorow bi a ɛwɔ akyi berɛmo mu no ho.
• Ɛma vitamin ne minerals: Vitamin ne mineral ahorow a ɛho hia te sɛ vitamin B, magnesium, ne iron wɔ aburow a wɔayam no mu.

Ɛsɛ sɛ abofra a ɔtaa kɔ sukuu no di aburow bɛyɛ anan kosi asia a ‘ɛyɛ pɛ’ da biara. (‘Ouns-equivalent’ yɛ aduan dodow a ɛwɔ aduan bi mu ara kwa. Sɛ nhwɛso no, abodoo a wɔayam, aburow kuruwa biako, anaa aburow, pasta, anaa akutu a wɔanoa kuruwa fã.) Anyɛ yiye koraa no, ɛsɛ sɛ eyi mu fã fi aburow a wɔayam mu.

Enti asikre nso ɛ?

Nnuan a asikre a wɔde aka ho pii (nsã a ɛyɛ dɛ, bisket, keeki, toffee chocolate, ice cream, nnuaba anonne bi) no wɔ calories pii na ahoɔdennuru sua. Aduan a asikre pii wom no ne kɛseyɛ mmoroso wɔ abusuabɔ. Asikre pii a wodi nso betumi ama wo sẽ aporɔw . Wɔtaa ka sɛ ɛsɛ sɛ yɛn da biara da calories nyinaa mu nea ennu 10% fi asikre a wɔde aka ho mu.

Sɛ́ anka wode nnuan a asikre wom bɛma wo mma no, ma wo mma nnuan a ahoɔden wom te sɛ nnuaba. Nnuaba yɛ carbohydrate a ɛyɛ dɛ a efi awosu mu a ɛma fiber ne vitamin ahorow a mmofra hia nso.

Ɔkwan pa a wobɛfa so atew asikre a wɔde ka ho so ne sɛ wubetwa soda ne anonne afoforo a asikre wom koraa. Ma afotu yi ntra w’adwenem:

• Asikre teaspoon 10 (bɛyɛ gram 49) ne calories 150 wɔ anonne a ɛyɛ dɛ a carbonated wom a emu duru yɛ ml 355 ml (bɛyɛ ɔuns 12) mu.
• Wɔ aman bi mu (na tebea yi renya nkɔanim nkakrankakra wɔ Sri Lanka, ɛnte saa?) asikre a wɔde ka mmofra da biara da aduan ho no mu dodow no ara fi saa anonne a ɛyɛ dɛ yi mu.
• Sɛ abofra nom anonne biako a asikre wom 355 ml da biara a, ɛma asiane a ɛwɔ hɔ sɛ obetumi ayɛ kɛse mmoroso no yɛ kɛse.
• Acid a ɛwɔ anonne a ɛyɛ dɛ mu no betumi ama sẽ mu ntini ayɛ mmerɛw, na asikre pii a ɛwɔ mu no nso betumi ama sẽ mu ayɛ mmerɛw.

Sɛ́ anka wobɛnom anonne a ɛyɛ dɛ anaa ‘nsã a wɔde nsu ayɛ’ (a mpɛn pii no wɔde asikre aka ho, te sɛ soda) no, fa nufusu a srade nnim, nsu, anaa nnuaba mu nsu 100% ma. Nanso kae: Ɛwom sɛ nnuaba mu nsu 100% nni asikre a wɔde aka ho de, nanso ebetumi de calories a efi abɔde mu asikre a ɛwɔ mu no mu aka ho. Enti to nnuaba mu nsu ano hye ma ɛnyɛ ounces 4-6 (118-177 ml) ma mmofra a wonnii mfe 7. Mfa nea ɛboro saa mma, a ɛkyerɛ sɛ ɛntra ounces 8-12 (237-355 ml) mma mmofra nkumaa.

Ɔkwan bɛn so na wobɛpaw aduan a ahoɔden wom?

Ɛnyɛ mmerɛw bere nyinaa sɛ wubehu nea eye ne nea enye. ‘Nutrition Facts Label’ a ɛwɔ nnuan a wɔde ahyɛ mu no betumi aboa wo wɔ eyi mu.

Sɛ wopɛ sɛ wuhu nea carbohydrates yɛ ankasa a, hwɛ akontaahyɛde abiɛsa yi yiye:

• Total Carbohydrate: Wɔde gram na ɛkyerɛ eyi. Nea ɛka saa botae yi ho ne carbohydrates ahorow pii: aduan mu ahoɔdennuru, asikre, ne carbohydrates afoforo.
• Dietary Fiber: Wɔakyerɛw eyi wɔ ‘carbohydrates nyinaa’ ase. Calories biara nni aduan mu ahoɔdennuru mu, na aduan a ahoɔdennuru pii wom ma akwahosan mu mfaso pii.
• Asikre ahorow: .Wɔakyerɛw eyi nso wɔ ‘total carbohydrates’ ase. Mprempren aduannuru ho nkyerɛwde foforo ma nsonsonoe da asikre a efi abɔde mu ne asikre a wɔde aka ho ntam. Abɔde mu asikre wɔ nneɛma te sɛ nnuaba ne nufusu mu. Wɔtaa hu asikre a wɔde aka ho wɔ nneɛma te sɛ nnuan a wɔde hyɛ mu, toffee, ne anonne a ɛyɛ dɛ mu. Sɛ wopɛ sɛ wuhu sɛ asikre aka aduan bi ho a, hwɛ nneɛma a wɔde yɛ aduan no. Hwehwɛ asikre, atoko srade, anaa nneɛma a ɛma ɛyɛ dɛ te sɛ dextrose, fructose, ɛwo, anaa molasses. Ɛyɛ papa sɛ wobɛtwe wo ho afi nneɛma a wɔakyerɛw saa nneɛma a ɛma ɛyɛ dɛ yi wɔ nneɛma a wɔde yɛ aduan no mfiase no ho.

Ɛwom sɛ carbohydrates wɔ bɛyɛ calories 4 wɔ gram biara mu de, nanso asikre a ɛdɔɔso a ɛwɔ nnuan a wɔde di agoru mu no betumi ayɛ kɛse ntɛmntɛm. Na saa ‘calories hunu’ yi taa yɛ nea aduannuru afoforo sua koraa.

Enti, wobɛyɛ dɛn ama carbohydrates ayɛ aduan a ahoɔden wom fã? (Ma eyi ntra w’adwenem!)

Okay, yɛaka carbohydrates ne asikre ho asɛm pii. Enti bere a ɛno wɔ w’adwenem no, momma yensusuw obiara a ɔwɔ w’abusua mu akwahosan ho.

• Paw carbohydrates pa: Tɔ aburow a wɔayam, nnuaba, nhabannuru, ne nufusu ne nufusu a srade nnim.
• To nnuan a asikre aka ho ano: Titiriw no, tew anonne a ɛyɛ dɛ, toffee, ne keeki a wudi so sɛnea wubetumi biara.
• Ma mmofra nyɛ nnam da biara: hyɛ wɔn nkuran ma wonni agoru na wɔnteɛteɛ wɔn apɔw mu.
• Yɛ nhwɛso pa: Sɛ wo mma hu sɛ woreyɛ suban pa a, wobesua nneɛma koro no ara. Eyi bɛboa wɔn ma wɔafa asetra kwan a ahoɔden wom afi wɔn mmofraase.

Kae sɛ carbohydrates nyɛ yɛn tamfo. Nea ɛho hia ne sɛ wobɛpaw carbohydrates ahorow a ɛfata, wɔ dodow a ɛfata mu . Saa ara na asikre nso te, enti nyansa wom sɛ wobɛpaw nnuan a ahoɔden wom a asikre a efi abɔde mu wom na wotwe wo ho fi asikre a wɔde aka ho sɛnea wubetumi biara.

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