So obi a ɔwɔ asikreyare ntumi nni nnɔkɔnnɔkɔwade? Momma yɛnhwehwɛ sɛ ɛyɛ nokware anaasɛ ɛnte saa!

Nnipa pii susuw sɛ sɛ wonya asikreyare a, wɔrentumi nni nnɔkɔnnɔkɔwade bio. Sɛ wohu keeki asinasin anaa keeki asinasin bi a, wɔn ano yɛ nsu, nanso wonni bi efisɛ wosuro sɛ wɔbɛyare. Nnipa binom susuw sɛ asikreyare hwehwɛ sɛ wodi nnuan soronko a ɛyɛ mfonoe nkutoo. Nanso so ɛte saa ankasa? So asikreyare yɛ yare a ɛhwehwɛ sɛ wugyae aduan mu anigye koraa ampa? Dabi, ade a ɛho hia sen biara ne sɛ yebenya nea ɛsɛ sɛ yedi, dodow a ɛsɛ sɛ yedi, ne bere a ɛsɛ sɛ yedi ho ntease a ɛteɛ . Momma yɛnka eyi ho asɛm pefee.

So wɔabara nnuan a ɛyɛ dɛ koraa?

Eyi yɛ asikreyare ho adwene a ɛnteɛ kɛse no mu biako. Bere bi a atwam no, na nnuruyɛfo ka sɛ ɛnsɛ sɛ nnipa a wɔwɔ asikreyare di nnɔkɔnnɔkɔwade te sɛ ahwiesa, keeki, ne pie. Nanso seesei saa gyidi no asesa. Nhwehwɛmu foforo ada no adi sɛ ɛnyɛ nea yesusuw sɛ ɛyɛ asikre nko, na mmom nnuan a starch wom te sɛ ɛmo ne paanoo nso betumi ama mogya mu glucose dodow akɔ soro ntɛmntɛm.

Sɛ yɛbɛka no tiawa a, wo nipadua susuw asikre ne starch sɛ ade koro. Eyinom ne nea yɛfrɛ no carbohydrates .

Fa no sɛ wokɔɔ ayeforohyia bi ase. Ɛhɔ na wubetumi adi keeki ketewaa bi. Nanso sɛ woyɛ saa a, ɛsɛ sɛ wotew aburow, ɛmo, anaa paanoo dodow a na woayɛ nhyehyɛe sɛ wubedi saa bere no so. Ɛno kyerɛ sɛ wode carbohydrate biako resesa foforo.

Nanso sɛ wowɔ sẽ a ɛyɛ dɛ a, wubetumi apaw anonne, nnɔkɔnnɔkɔwade, ne aduan a wɔde yɛ aduan a wɔde yɛ aduan a ɛyɛ dɛ (nneɛma a wɔde si asikre ananmu) . Eyinom mu pii nni carbohydrates anaa calories. Enti ɛrenka w’aduan nhyehyɛe no kɛse.

Nanso adepa foforo bi wɔ hɔ. Sɛ woto asikre ne nnuan a ɛyɛ dɛ a wunya no ano hye adapɛn kakraa bi a, wo nipadua ne wo dɛ bɛsua. Ɛno akyi no, worente nka sɛ wo kɔn dɔ nnɔkɔnnɔkɔwade kɛse te sɛ kan no. Nnuaba a wɔayɛ no foforo mpo befi ase ayɛ dɛ na ama abotɔyam.

So ɛnyɛ hwee sɛ wobɛnom nsa kakra?

Eyi nso yɛ asɛmmisa a nnipa pii wɔ. Mmuae no ne sɛ, ɛnyɛ hwee sɛ wobɛfa no wɔ anohyeto mu . Nanso tebea horow bi wɔ hɔ ma ɛno nso.

Sɛ wonom nsa a, akyinnye biara nni ho sɛ ɛsɛ sɛ wuhu nneɛma yi:

• Ɛsɛ sɛ wohwɛ asikre dodow a ɛwɔ wo mogya mu no so. Nsã a wobɛnom bere a asikre a ɛwɔ wo mogya mu no ntumi nyɛ adwuma yiye no betumi ayɛ nea asiane wom.
• Sɛ asikreyare nti wo ntini asɛe a, ɛsɛ sɛ wokwati nsanom.
• Nea ɛho hia sen biara ne sɛ wo ne wo duruyɛfo bɛkasa na woanya kwan ansa na woanom nsa.

Sɛ wo duruyɛfo ma ho kwan a, wubetumi anom kakraa bi pɛ. Sika dodow a wɔtaa kamfo kyerɛ ne:

• Wɔ mmea fam no: anonne biako a wɔahyɛ da ayɛ da biara
• Wɔ mmarima fam no: anonne abien a wɔahyɛ da ayɛ da biara

Momma yɛnkyerɛkyerɛ nea "standard drink" yɛ mu.

So ɛyɛ nokware sɛ fiber pii a wodi no boa ma asikre a ɛwɔ mogya mu no ano yɛ den?

Yiw, saa asɛm yi yɛ nokware. Aduan a ahoɔdennuru pii wom (bɛboro gram 50 da biara) a wubedi no betumi aboa ma asikre dodow a ɛwɔ mogya mu no so atew.

Ɔkwan bɛn so na ɛba saa?

Ɛyɛ mmerɛw. Nnuan a ahoɔdennuru wom gye bere tenten ansa na yɛn nipadua atumi ayam. Enti, glucose (asikre bi) a ɛwɔ saa nnuan no mu no twetwe nkakrankakra, sen sɛ ɛbɛkɔ mogya no mu prɛko pɛ. Eyi boa ma asikre a ɛkɔ soro wɔ mogya mu no so.

Mfaso afoforo wɔ fiber pii a wubedi so:

• Ɛboa ma mogya mu srade dodow so tew.
• Ɛboa wo ma wo mu duru so tew.
• Wɔhyɛ adidi a ɛho nhia so efisɛ wote nka sɛ woyɛ ma bere a woadi kakra mpo awie no.
• Yi ɔhaw ahorow te sɛ akisikuru fi hɔ.

Nnuan bɛn na ahoɔdennuru pii wom?

• Nnuaba ne nhabannuru a wɔayɛ no foforo (titiriw nhabannuru) .
• Abodoo ne krak a wɔde aburow a wɔayam ayɛ
• Atoko te sɛ bankye, akutu, ne atoko
• Atoko, oats a wɔfrɛ no oats

So asiane wom sɛ wubedi protein pii?

Protein ho hia ma yɛn nipadua. Nanso, wɔ asikreyarefo binom fam no, aduan a protein pii wom a wobedi no betumi ayɛ nea asiane wom. Titiriw no, sɛ wowɔ asaabo mu haw biara a , ɛsɛ sɛ wohwɛ yiye paa wɔ eyi ho.

Ahyehyɛde akɛse te sɛ Amerika Asikreyare Fekuw mpo ka sɛ sɛ obi wɔ asaabo mu haw a, ɛsɛ sɛ onya ne da biara da calories nyinaa mu 15% kosi 20% pɛ fi protein mu.

Nanso, sɛ wubehu protein dodow a ɛfata wo ankasa a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa.

Paw nneɛma pa bere a ɛfa protein ho no. Sɛ́ anka wubetwa nam a srade wom no, paw:

• Atoko te sɛ bankye ne peas
• Nsunam
• Akokɔ a onni honam ani

Sɛ wopɛ sɛ wo mu duru so tew a, nea ɛsɛ sɛ woyɛ ara ne sɛ wobɛtew calorie a wudi da biara da no so bɛyɛ 500 bere a wudi aduan a ɛkari pɛ no. Saa a wobɛyɛ no bɛboa wo ma woatew wo nipadua mu duru bɛyɛ 10% a ɛremfa w’asaabo nto asiane mu.