Nneɛma a ɛsɛ sɛ wuhu fa carbohydrates ne asikre ho!

Ɛnnɛ yɛrebɛka carbohydrates ne asikre a ɛyɛ yɛn aduane fã a ɛho hia paa no ho asɛm. Ɛtɔ da bi a yɛte eyinom ho nsɛm pii. Enti, dɛn ne eyinom ankasa, so eye anaasɛ enye ma yɛn nipadua, na ɔkwan bɛn so na yɛpaw no yiye, wɔ ɔkwan tiawa a wubetumi ate ase so.

Dɛn ne carbohydrates?

Sɛ yɛbɛka no tiawa a, carbohydrates ne ahoɔden fibea titiriw a ɛnyɛ den sɛ yebenya ama yɛn nipadua. Sɛ́ ɛyɛ abofra ketewa anaa ɔpanyin no, ɛho hia na ama woanya apɔwmuden. Carbohydrates te sɛ pɛtro ma yɛn nipadua. Yenya wɔn fi aduan mu wɔ akwan titiriw abien so.

Carbohydrates a Ɛnyɛ Den

Eyi ne nea yɛfrɛ no asikre a ɛnyɛ den . Sɛ nhwɛso no, fructose a ɛwɔ nnuaba mu ne lactose a ɛwɔ nufusu mu. Nanso mma wo werɛ mmfi sɛ eyinom nso wɔ nnuaba a ahoɔden wom mu. Asikre a wohu wɔ nneɛma te sɛ chocolate ne anonne a ɛyɛ dɛ mu nso hyɛ saa kuw yi mu.

Carbohydrates a Ɛyɛ Den

Yɛfrɛ eyi sɛ starch . Yenya fi nhabannuru a starch wom te sɛ ɛmo ne ɛmo, aburow a wɔayam, aburow, paanoo, ne aburow mu. Eyinom ma nipadua no ahoɔden kakra bere ne bere mu.

Ɔkwan bɛn so na wɔyam eyinom wɔ nipadua no mu?

Susuw ho hwɛ, carbohydrate biara a yedi, sɛ́ ɛyɛ nea ɛnyɛ den anaasɛ ɛyɛ den no, awiei koraa no , wɔkyekyɛ mu ma ɛbɛyɛ asikre a ɛnyɛ den wɔ yɛn nipadua mu. Afei asikre yi kɔ mogya no mu. Sɛ asikre dodow kɔ soro wɔ mogya mu saa a, yɛn dwensɔtwaa no ma hormone bi a wɔfrɛ no insulin fi adi. Saa insulin yi boa ma wɔfa asikre a ɛwɔ mogya no mu no na ɛde kɔ nipadua no nkwammoaa mu. Ɛno ansa na saa nkwammoaa no betumi de asikre yi adi dwuma sɛ ahoɔden. So wote ase?

Afei, hwɛ, nnuan bi (titiriw nea asikre a ɛnyɛ den ne aburow a wɔayam te sɛ abodoo fitaa ne aburow fitaa pii wom) no yam ntɛmntɛm na ɛma asikre dodow kɔ soro mpofirim wɔ mogya mu. Nanso, wɔyam carbohydrates a ɛyɛ den (a wohu wɔ aburow a wɔayam mu) no brɛoo. Enti, asikre dodow a ɛwɔ mogya mu no kɔ soro nkakrankakra. Sɛ wokɔ so di nnuan a ɛma asikre dodow kɔ soro mpofirim a, ebetumi ama asiane a ɛwɔ hɔ sɛ wubenya nyarewa 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 bran ayɛ
• Aburow a wɔde bran (aburow a ɛyɛ bruu) ayɛ .
• Abodoo a wɔde bran ayɛ
• Aduaba
• Atosodeɛ
• Nufusu mu nnuan a srade nnim

Ɛsɛ sɛ aduan pa a ɛkari pɛ ma abofra a wadi boro mfe abien ma wonya wɔn da biara da calories nyinaa mu 50% kosi 60% fi carbohydrates mu. Ade a ɛho hia ne sɛ wubenya saa carbohydrates yi mu dodow no ara afi mmeae pa na woato asikre a wɔde ka ho no ano hye.

So biribi wɔ hɔ a wɔfrɛ no carbohydrates "papa" ne "bɔne"?

Carbohydrates anya din bɔne kakra nnansa yi, ɛnte saa? Aduruyɛ ho abenfo binom susuw sɛ...Carbohydrates a wɔayɛ no yiye a wodi dodo – kyerɛ sɛ asikre a wɔayɛ no yiye a ɛwɔ ahwiesa ne anonne a ɛyɛ dɛ mu, ne aburow fitaa ne esiam fitaa (a wohu wɔ pasta ne paanoo ahorow pii mu) – yɛ ade biako nti a kɛseyɛ mmoroso kɔ soro.

Dɛn na ɛba carbohydrates "bɔne" so?

Ɛbɛyɛ dɛn na aduan biako atumi de ɔhaw kɛse a ɛte saa aba? Susuw ho hwɛ, saa carbohydrates "bɔne" yi (asikre ne nnuan a wɔayɛ no yiye) yi yɛ mmerɛw sɛ wubenya, ɛba pii, ɛyɛ dɛ, nanso ɛnhyɛ wo ma ntɛm. Enti nkurɔfo di wɔn pii sen sɛnea ɛsɛ sɛ wodi. Wɔn mu binom mma nipadua no aduannuru biara ankasa - nneɛma te sɛ anonne a asikre wom ne toffee yɛ "calories hunu" kɛkɛ a enni aduannuru biara.

Enti so asikre a ɛnyɛ den nyinaa nye?

Dabi, wuntumi nka saa. Efisɛ wohu carbohydrates a ɛnyɛ den nso wɔ nnuan pii a ahoɔden wom mu. Sɛ nhwɛso no, nnuaba, nhabannuru, ne nufusu mu nneɛma. Eyinom ma yenya aduannuru a ɛho hia pii a ɛboa yɛn nipadua nyin na ɛtra apɔwmuden. Sɛ nhwɛso no, nnuaba a wɔayɛ no foforo no wɔ carbohydrates a ɛnyɛ den, nanso nneɛma pa pii te sɛ vitamin ne fiber nso wɔ mu.

Dɛn nti na carbohydrates a ɛyɛ den ye saa?

Sɛnea 2015–2020 Aduane Ho Akwankyerɛ a Wɔde Ma Amerikafoɔ kyerɛ no, anyɛ yie koraa no, ɛsɛ sɛ aburow a yɛdi no fã yɛ carbohydrates a ɛyɛ den, anaa aburow a wɔayam. Aburow a wɔayam te sɛ aburow a wɔayam, oatmeal, paanoo a wɔde aburow ayɛ, ne aburow a wɔayam no yiye. Ebia aduan a aburow a wɔayam pii wom aboa ma wɔabɔ wo ho ban afi asikreyare ne komayare ho. Carbohydrates a ɛyɛ den nso wɔ mfaso horow a edidi so yi:

• Nnuan a wɔyam no kɔ so brɛoo: Aburow a wɔayam no nyinaa kura aburow no afã abiɛsa no nyinaa (bran, ɔyare mmoawa, ne endosperm). Nanso, endosperm nkutoo na ɛwɔ aburow a wɔayɛ no yiye mu titiriw. Aburow a wɔayam no yiye wɔ pii a ɛsɛ sɛ wɔyam, enti aduan a wɔyam no kɔ so brɛoo. Sɛ carbohydrates hyɛn nipadua no mu a, ɛnyɛ den sɛ nipadua no bedi ho dwuma.
• Nnuan a ahoɔdennuru pii wom: Nnuan a ahoɔdennuru pii wom hyɛ wo ma, na ɛtew adidi boro so so. Ɛnyɛ ɛno nko, na mmom sɛ wɔde ka nsu pii ho a, saa nhama yi boa ma wosiw akisikuru ano na ebetumi mpo abɔ ho ban afi kokoram a ɛwɔ akyi berɛmo mu ho.
• Ɛma vitamin ne minerals: Vitamin te sɛ vitamin B, magnesium, ne iron, ne vitamin ne mineral a ɛho hia wɔ aburow a wɔayam no mu.

Ɛsɛ sɛ mmofra a wɔadu sukuu mfe so dodow no ara di aburow bɛyɛ anan kosi asia a ɛne "ounce equivalents" da biara. "Ouns equivalent" yɛ aduan dodow a ɛwɔ aduan biako mu – sɛ nhwɛso no, paanoo a wɔayam; kuruwa a wɔde aburow a wɔasiesie sɛ wobedi; anaa aburow a wɔanoa, pasta a wɔanoa, anaa akutu a ɛyɛ hyew kuruwa fã. Anyɛ yiye koraa no, ɛsɛ sɛ dodow yi mu fã fi aburow a wɔayam mu.

Momma yɛnka asikre ho asɛm.

Nnuan a wɔde asikre aka ho – te sɛ anonne a ɛyɛ dɛ, bisket, keeki, toffee, ice cream ne nnuaba anonne bi – taa ​​yɛ nea calories pii wom nanso aduannuru kakraa bi na ɛwom. Aduan a asikre pii wom no ne kɛseyɛ mmoroso wɔ abusuabɔ. Asikre pii a wodi nso betumi ama wo sẽ aporɔw. Wɔhyɛ nyansa sɛ wo 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 abɔde mu dɛ, carbohydrates, ne fiber ne vitamin ahorow a mmofra hia fibea kɛse.

Ɔkwan pa a wobɛfa so atew asikre a wɔde ka ho so ne sɛ wobɛtwitwa soda ne anonne afoforo a asikre wom no mu koraa. Susuw nsɛm yi ho hwɛ:

• Asikre bɛyɛ teaspoon 10 (49 ml) ne calories 150 wɔ anonne a ɛyɛ dɛ a carbonated 355 ml (12 oz) toa mu.
• Ɔkwan titiriw a wɔfa so de asikre a ɛboro so ka mmofra da biara da aduan ho ne anonne a ɛyɛ dɛ.
• 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 a ɛboro so no nso betumi ama sẽ mu ayɛ mmerɛw.

Sɛ́ anka wobɛnom anonne a asikre wom anaa nnuaba mu anonne (a ebetumi nso de asikre aka ho, te sɛ soda), fa nufusu a srade nnim, nsu, anaa nnuaba mu nsu 100% ma. Nanso kae: Ɛwom sɛ nnuaba nsu 100% nni asikre a wɔde aka ho de, nanso calories a efi saa abɔde mu asikre no mu no betumi ayɛ kɛse. Enti to nnuaba nsu ano hye ma ɛnyɛ ɔuns 4–6 (118–177 ml) ma mmofra a wonnii mfe 7, na ɛnnkɔ soro nsen ɔuns 8–12 (237–355 ml) mma mmofra a wɔanyinyin ne mmofra nkumaa.

Wobɛyɛ dɛn anya aduan ho nsɛm?

Ɛnyɛ mmerɛw bere nyinaa sɛ wubehu nneɛma a wobɛpaw a eye ne nea enye. Aduandi ho Nokwasɛm a wɔakyerɛw wɔ nnuan a wɔde ahyɛ mu so no betumi aboa wɔ eyi mu.

Sɛ wopɛ sɛ wuhu carbohydrates ho asɛm a, hwehwɛ akontaahyɛde abiɛsa yi:

• Carbohydrate nyinaa: Saa bo yi a wɔde gram kyerɛ no, carbohydrates ahorow pii ka ho: Dietary Fiber, Sugars, ne carbohydrates afoforo.
• Dietary Fiber: Eyi ka carbohydrates nyinaa ho. Aduane mu ahoɔdennuru nni calories biara, na aduan a ahoɔdennuru pii wom wɔ akwahosan mu mfaso pii.
• Asikre: Eyi nso ka carbohydrates nyinaa ho. Aduannuru ho nkrataa bi kyerɛ nsonsonoe a ɛda abɔde mu asikre ne asikre a wɔde aka ho ntam. Abɔde mu asikre wɔ nneɛma te sɛ nnuaba ne nufusu mu. Asikre pii a wɔde ka ho wɔ nnuan a wɔde di agoru, toffee, ne anonne a ɛyɛ dɛ mu. Sɛ wopɛ sɛ wuhu sɛ asikre aka aduan bi ho a, hwehwɛ asikre, atoko srade, anaa nneɛma afoforo a ɛma ɛyɛ dɛ te sɛ dextrose, fructose, ɛwo, anaa molasses wɔ nneɛma a wɔde yɛ aduan no mu.Twe wo ho fi nneɛma a asikre anaa nneɛma afoforo a ɛma ɛyɛ dɛ wɔ nneɛma a wɔde yɛ aduan no atifi no ho.

Ɛwom sɛ calories 4 pɛ na ɛwɔ carbohydrates mu wɔ gram biara mu de, nanso calories no betumi ayɛ kɛse ntɛmntɛm esiane asikre pii a ɛwɔ nnuan a wɔde di agoru mu nti. Na saa "calories hunu" yi taa yɛ nea aduannuru afoforo sua.

Carbohydrates a ɛbɛma woanya asetra a ahoɔden wom: Nneɛma a ɛsɛ sɛ wokae

Okay, enti yɛaka carbohydrates ne asikre ho asɛm pii. Ade a ɛho hia sen biara ne sɛ wobɛpaw carbohydrates pa. Ɛno kyerɛ sɛ wobɛpaw aburow a wɔayam, nnuaba, nhabannuru, ne nufusu ne nufusu a srade nnim. Afei nso, to nnuan a wɔde asikre aka ho ano hye. Na hyɛ mmofra nkuran sɛ wɔnyɛ nnam da biara da.

Na mma wo werɛ mmfi sɛ, ɛsɛ sɛ woyɛ nhwɛso pa. Wo mma behu wo suban pa na wodi akyi. Eyi bebue kwan ama asetra a ahoɔden wom, bere a wɔyɛ mmofra ne bere a wɔanyinyin nyinaa.

Enti, carbohydrates nyɛ biribi a ɛsɛ sɛ yesuro, na mmom ɛyɛ biribi a sɛ yɛpaw yɛn nipadua no yiye a, ebetumi de adi dwuma. Woanya, ɛnte saa?

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