Sɛ wowɔ asikreyare a, ebia wunim nsonsonoe a wo nipadua te nka bere a woadi aduan awie no. Ebia wunim adwenemhaw a ɛyɛ nwonwa, ɔbrɛ a ɛtra so, ne sukɔm a ɛkɔ wo bere nyinaa a wote wɔ adidi akyi bere tiaa bi no. Ɛtɔ mmere bi a, ebia wo ti bɛyɛ wo yaw. Eyi ne nea yɛfrɛ no asikre, anaa glucose, dodow a ɛkɔ soro mpofirim wɔ mogya mu bere a yɛadi awie no.
Dɛn nti na asikre a ɛkɔ soro mpofirim yi yɛ asiane?
Asikre dodow a ɛkɔ soro mpofirim yi betumi ama w’adwene atu afra. Ɛno yɛ bere tiaa mu asiane nkutoo. Nanso, asikre dodow a ɛkɔ soro bere tenten wɔ mogya mu no yɛ nea asiane wom kɛse. Efisɛ ɛma asiane a ɛwɔ hɔ sɛ wubenya nsɛnnennen a emu yɛ den a ɛtra hɔ kyɛ te sɛ komayare, asaabo mu yare, ne ntini a ɛsɛe no yɛ kɛse .
Ampa, wobetumi de nnuru ne aduan a ɛfata a wo duruyɛfo akyerɛw ama wo no adi tebea yi so. (Sɛ worehyia ɔhaw wɔ w’aduru a wode di dwuma no mu a, wo ne wo duruyɛfo nka ho asɛm ntɛm ara .) Nanso, ɛnyɛ ɛno nkutoo ne nea yebetumi ayɛ. Ɛnnɛ, yɛrebɛka suban ahorow bi a ɛnyɛ den koraa, nanso etu mpɔn yiye a wubetumi de aka w’asetra kwan ho ho asɛm.
Ɔkwan bɛn so na wɔyɛ aduan ho nhyehyɛe yiye?
Ɔkwan a eye sen biara a wobɛfa so adi asikre dodow a ɛwɔ adidi akyi no so ne sɛ wobɛma w’adwene akɔ nea wudi ne bere a wudi so.
Fa anɔpaduan a ɛyɛ dɛ fi da no ase!
Mfomso a nkurɔfo taa di ne sɛ wobehuruw anɔpaduan. Sɛ wugyae anɔpaduan na afei wudidi akyiri yi awia anaa anadwo a, ɛda adi sɛ asikre dodow a ɛwɔ wo mogya mu no bɛkɔ soro a wuntumi nni so. Nanso nnni biribi a carbohydrates pii wom te sɛ paanoo anaa buns anɔpaduan kɛkɛ. Nhwehwɛmu bi daa no adi sɛ nnipa a wodii anɔpaduan a protein pii wom no tumi hwɛɛ asikre dodow a ɛwɔ wɔn mogya mu da mũ no nyinaa sen wɔn a wodii anɔpaduan a carbohydrate pii wom no.
Sɛ yɛbɛka no tiawa a, protein yɛ biribi a ɛma aduan a yedi no brɛ ase. Eyi ma asikre a ɛkɔ mogya no mu no brɛ ase. Enti mma wo werɛ mmfi sɛ wode biribi te sɛ ɛmo, chickpeas bi, anaa green beans bɛka w’anɔpaduan ho.
Hwɛ yiye titiriw wɔ anwummere aduan ho.
Mpɛn pii no, asikre dodow a ɛwɔ mogya mu no na ɛyɛ den sen biara sɛ wobedi so akyiri yi wɔ da no mu. Ɛno nti na abenfo pii kamfo kyerɛ sɛ paw aduan a carb kakraa bi na ɛwom anaa aduan a wɔde di anwummere aduan. Kwati carbohydrates a wɔayɛ ho adwuma titiriw. Srade ne protein mma asikre a ɛwɔ wo mogya mu nkɔ soro ntɛmntɛm te sɛ carbohydrates. Sɛ ɛyɛ den ma wo sɛ wubehu sɛnea wobɛkari pɛ wɔ w’aduan mu a, bisa wo duruyɛfo ma wɔmfa no nkɔma aduan ho ɔbenfo bi a ne ho akokwaw wɔ asikreyare ho.
Ma nsonsonoe ntra adidi ntam.
Sɛ wowɔ asikreyare anaa asikreyare a edi kan a, ɛnyɛ papa sɛ wubehuruw adidi. Nea enti a ɛte saa ne sɛ wo nipadua hia bere na ama asikre a ɛwɔ aduan a woadi kan no mu no adi dwuma na atew ne dodow so. Enti bɔ mmɔden sɛ wobɛma nnɔnhwerew 4 kosi 5 ntam kwan a ɛda adidi atitiriw ntam . Sɛ ɛsɛ sɛ wudi aduan a, di no nnɔnhwerew 2 kosi 3 wɔ adidi a atwam no akyi.
Wubetumi anya eyi ho adwene a emu da hɔ afi pon a ɛwɔ ase ha no so.
| Nokwasɛm | Nea ɛsɛ sɛ yɛyɛ ne hia a ɛho hia |
|---|---|
| Anɔpa aduane | Hwɛ hu sɛ wubedi protein pii (e.g. nkesua, chickpeas, green beans). Eyi ma aduan brɛ ase na ɛma asikre kɔ mogya no mu nkakrankakra. |
| Adidie | Ɛsɛ sɛ wɔtew carbohydrates so . Kwati carbs a wɔayɛ ho adwuma titiriw. Eyi ho hia na ama asikre dodow a ɛwɔ mogya mu no so wɔ da no awiei. |
| Bere a Wɔde Di Dwuma | Nnɔnhwerew 4-5 wɔ adidi atitiriw ntam. Nnuan a wɔde di agoru wɔ nnɔnhwerew 2-3 akyi. Eyi ma nipadua no nya bere de tew asikre dodow a ɛwɔ mogya mu no so bio. |
W’asetra kwan betumi ama nsakrae kɛse aba!
Te sɛ aduan ne anonne no, wo da biara da nneyɛe nso nya asikre dodow a ɛwɔ wo mogya mu so nkɛntɛnso kɛse.
- Fa nantew bere tiaa bi bere a woadi anwummere aduan awie: Nhwehwɛmu ada no adi sɛ simma 15 nantew bere a woadi anwummere aduan awie no betumi ama asikre dodow a ɛwɔ mogya mu no so atew. Nea eye sen saa mpo ne sɛ saa apɔw-mu-teɛteɛ ketewaa yi betumi akura saa dodow a ɛba fam no mu akosi nnɔnhwerew 3. Sɛ woteɛteɛ w’apɔw mu a, wo nipadua no de asikre pii kɔ wo ntini mu. Eyi kyerɛ sɛ wɔde asikre a ɛwɔ wo mogya mu no redi dwuma.
- Dae pa ho hia:Sɛ woanna sɛnea ɛsɛ anadwo biako mpo a, wo nipadua no rentumi mfa insulin hormone no nni dwuma yiye, na ebetumi ama asikre dodow a ɛwɔ wo mogya mu akɔ soro a ɛho nhia.
- Susuw wo sẽ akwahosan ho: Sɛ wowɔ anom yare (gingivitis) a, asikre dodow a ɛwɔ wo mogya mu no betumi akɔ soro asen obi a ɔwɔ anom a ɛyɛ den de. Susuw ho saa kwan yi so: sɛ wowɔ anom yare a, ɛte sɛ ɔko ketewaa bi a ɛrekɔ so wɔ wo nipadua mu. Eyi betumi ama wo nipadua mu tumi a ɛko tia nyarewa no ayɛ adwuma dodo, na ebetumi asiw ɔkwan a insulin fa so yɛ adwuma no kwan. Enti, kɔ wo sẽ ho oduruyɛfo nkyɛn daa na ma wɔnhwɛ wo sẽ.
- Nom nsu pii: Sɛ wo nipadua mu nsu ho tew, a ɛkyerɛ sɛ enni nsu a ɛdɔɔso a, wo mogya mu glucose dodow kɔ soro. Enti, ɛho hia yiye sɛ wobɛnom nsu pii da mũ no nyinaa.
- Di adwennwen ho dwuma: Sɛ wowɔ adwennwen pii mu a, wo nipadua no ma nkwaadɔm te sɛ cortisol ne adrenaline fi mu. Wɔfrɛ eyinom "ko anaa guan" hormone ahorow. Saa nkwaadɔm yi betumi ama wo nipadua no ayɛ mmerɛw kɛse wɔ insulin ho na ama asikre dodow a ɛwɔ wo mogya mu no akɔ soro. Bere a wuntumi nyi adwennwen mfi w’asetra mu koraa no, akwan a wobɛfa so agye w’ahome a wubenya no betumi ayɛ papa ama asikre dodow a ɛwɔ wo mogya mu ne w’akwahosan nyinaa.
Nkrasɛm a Wɔde Kɔ Fie
- Hwɛ hu sɛ wode anɔpaduan a protein pii wom befi wo da no ase . Eyi bɛboa ma asikre a ɛwɔ mogya mu no so da mũ no nyinaa.
- Ma nnɔnhwerew 4-5 ntam kwan ntra adidi atitiriw no ntam. Eyi ma nipadua no nya bere de san kari pɛ wɔ asikre dodow a ɛwɔ mu no mu.
- Fa nyɛ wo su sɛ wobɛnantew simma 15 bere a woadidi awie no, titiriw bere a woadi anwummere aduan awie no. Eyi tu mpɔn kɛse wɔ asikre dodow a ɛwɔ mogya mu a ɛso tew mu.
- Dae a ɛfata, adwennwen a wodi so, ne sẽ akwahosan a wɔhwɛ nso ka asikre a wɔde di dwuma tẽẽ.
- Nea ɛsen ne nyinaa no, mma nnuru anaa akwankyerɛ biara a wo duruyɛfo de ama wo no nmpa wo ti so da na di akyi pɛpɛɛpɛ.
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