So woabrɛ sɛ wobɛsɔ akwan horow a wobɛfa so atew wo mu duru so ahwɛ? Calorie dodow a wobɛkan na woasusuw na woasusuw w’aduan betumi ayɛ adwuma a ɛyɛ ɔbrɛ, ɛnte saa? Nanso dɛn na wususuw wɔ ɔkwan a wobɛfa so atew wo mu duru so a wonkan calories ne nnuan a ɛfata a wobɛpaw so? Wɔn a Wɔyɛ Asikre Busters no! Aduan a wodi yɛ akwan a ɛte saa no mu biako. Ade titiriw a wɔde adwene si so wɔ saa aduan yi mu ne sɛ yɛbɛhwɛ asikre ne esiam a wɔayɛ no yiye dodow a yedi so.
Dɛn ne nnyinasosɛm titiriw a ɛwɔ Asikre Busters no mu! Adidie?
Saa aduan ho nhyehyɛe yi yɛ mmerɛw yiye. Ɛka sɛ wubetumi atew wo mu duru so denam aduan a ahoɔdennuru pii wom, nnuaba, nhabannuru, protein, ne aburow ahorow a ɛfata a wubedi akyi so. Nanso asɛnnennen kɛse ne sɛ wubegyae asikre a wɔayam ne esiam fitaa koraa.
Sɛ yɛbɛka no tiawa a, saa aduan yi gyina nnuan a glycemic index (GI) sua so . Seesei ebia woresusuw nea glycemic index (GI) yɛ ho. Ɛyɛ ade a ɛkyerɛ sɛnea aduan a yedi no ma asikre dodow a ɛwɔ yɛn mogya mu no kɔ soro ntɛmntɛm ne dodow.
- Nnuan a GI pii wom: Eyinom yam ntɛmntɛm na ɛma asikre dodow a ɛwɔ mogya mu no kɔ soro mpofirim.
- Nnuan a GI sua: Wɔyam eyinom nkakrankakra, na ɛboa ma asikre dodow a ɛwɔ mogya mu no kɔ so yɛ den.
Susuw ho hwɛ, nneɛma te sɛ abodoo fitaa, aburow a ɛyɛ bruu, ɛmo, ne asikre wɔ GI gyinapɛn a ɛkorɔn yiye. Nanso ɛno nkyerɛ sɛ carbohydrates nyinaa nye. Saa nwoma yi kyerɛkyerɛ wo sɛdeɛ wobɛdi carbohydrates "pa", titiriw aburow a wɔayam te sɛ aburow a ɛyɛ bruu ne oats.
Ɔkwan yi botae titiriw ne sɛ ɛbɛhwɛ nipadua mu duru so denam asikre dodow a ɛwɔ mogya mu a wɔbɛhwɛ so.
Nneɛma bɛn na yebetumi adi ne nea yentumi nni?
Saa aduan yi nbara nnuan akuw atitiriw biara koraa. Nanso, ɛsɛ sɛ woyi nnuan a glycemic index (GI) dɔɔso wom no fi hɔ . Ma yɛnhwɛ nea eyinom yɛ.
| Nnuan a Wɔma Ho Kwan | Nnuan a Wɔabara |
|---|---|
| Nnuaba ne nhabannuru:Ahorow pii fata. (e.g. apɔw-mu-teɛteɛ, akutu, nnuaba, nhabannuru a ɛyɛ ahabammono) . | Nnuaba ne nhabannuru bi: Asikre a ɛdɔɔso te sɛ ɛmo, beets, atoko, akutu, ananse. |
| Aburow: Aburow a ɛyɛ bruu, paanoo a wɔde aburow ayɛ, oatmeal, ne buckwheat. | Aburow a wɔayɛ no yiye: paanoo fitaa, aburow a ɛyɛ bruu, nnuan a wɔde esiam fitaa ayɛ (keeki, bisket, buns). |
| Protein: Nufusu a srade nnim, kyiisi, yogurt, nkesua, nnuaba, mpataa, ne nam a srade nnim te sɛ nantwinam ne mprako nam. | Asikre ne nnɔkɔnnɔkɔwade: Asikre a ɛwɔ pon so, soda, ahwiesa, chocolate, nnuan a ɛyɛ dɛ. |
| Nneɛma a ɛma ɛyɛ dɛ: Wɔma kwan ma wɔde nneɛma a wɔde yɛ dɛ te sɛ Equal, Sweet’N Low bedi dwuma sen asikre. Wɔkamfo ice cream a asikre nnim kyerɛ. | Nnuan a Wɔayɛ: Kwati nnuan a wɔakyekyere efisɛ ebia asikre a ahintaw wom. |
| Nsã: Wɔma kwan ma wɔnom nsa kakraa bi, titiriw bobesa kɔkɔɔ. | Beer: Wɔnkamfo beer nkyerɛ efisɛ ɛwɔ GI bo a ɛkorɔn. |
Mmɔdenbɔ ahe na eyi hwehwɛ?
Ade a eye sen biara wɔ eyi ho ne sɛ enhia sɛ wokan calories anaasɛ wosusuw w’aduan. Nanso ɛsɛ sɛ wohwɛ yiye wɔ afã horow a wɔde ma no kɛse ho.
Mfiase no, ebetumi aboa sɛ wode nhoma bi sie a ɛfa asɛm yi ho kosi sɛ wobɛkae nea eye ne nea enye sɛ wubedi no pɛpɛɛpɛ.
Aduan a wosiesie ne aguadidan
Ɛyɛ papa sɛ w’ankasa wobɛnoa w’aduan wɔ fie, efisɛ nnuan a wɔakyekyere (nnuan a wɔayɛ) pii a wotɔ fi sotɔɔ mu no betumi ayɛ asikre a ahintaw a yennim ho hwee mpo. Ɛno nti na ɛho hia kɛse sɛ wokenkan nneɛma a wɔakyerɛw so bere a woretɔ nneɛma no.
Dwumadie
Akyinnye biara nni ho sɛ wɔkamfo apɔw-mu-teɛteɛ ka aduan yi ho. Wubetumi ayɛ apɔw-mu-teɛteɛ biara a w’ani gye ho. Sɛ obi nantew simma 30 da biara mpo a, ɛdɔɔso.
So eyi fata nnipa a wɔwɔ aduan ho ahiade soronko?
So ɛfata ma wɔn a wonni nam?
Sɛ yɛbɛka nokware a, eyi mfata yiye mma vegans, efisɛ saa aduan nhyehyɛe yi hyɛ mmoa protein dodow bi a wodi ho nkuran.
Wɔn a wodi aduan a srade nnim no fam?
Sɛ wotaa di aduan a srade nnim na carb pii wom akyi a, ebia eyi remfata wo. Efisɛ nnuan dodow no ara a wɔakyerɛw so sɛ ‘srade nnim’ wɔ gua so no, asikre pii wom. Wɔn a Wɔyɛ Asikre Busters no! Aduan kamfo kyerɛ sɛ nya wo da biara da calories 30%-40% fi srade mu. Nanso ɛno nkyerɛ srade bɔne, na mmom srade a ahoɔden wom ne nam a ɛnyɛ den.
Wɔn a wodi aduan a nkyene nnim no fam?
Yiw, sɛ woredi aduan a nkyene wom a, saa kwan yi betumi aboa wo kɛse. Nea ɛka saa kwan yi ho ne sɛ wɔbɛkwati nnuan a wɔayɛ no foforo, a efi awosu mu no ɛtew nkyene a wodi so. Nanso, ɛho hia sɛ wohwɛ sodium a ɛwɔ nnuan ho nkrataa so no yiye.
Aduruyɛ mu adwene: So eyi yɛ adwuma ankasa?
Eyi ne asɛmmisa a ɛho hia sen biara. Ma yɛnhwɛ nea nnuruyɛfo kuw no ka wɔ eyi ho.
Mu duru a ɛso tew yɛ ade a ɛyɛ nokware bere a wuyi nnuan te sɛ ɛmo, atoko, aburow a ɛyɛ bruu, paanoo fitaa, beets, beer, ne asikre a wɔayam fi w’aduan mu no. Wubehu nea efi mu ba ntɛmntɛm, titiriw sɛ woadi saa nnuan yi pii wɔ w’aduan a wodi daa no mu a.
Wɔn a Wɔyɛ Asikre Busters no! ɔkwan no yɛ adwuma denam calories a efi asikre a wɔde aka ho ne nnuan a wɔayɛ mu adwuma mu a ɛtew so na ɛde nnuan a ahoɔdennuru pii wom a ɛboa ma wote nka sɛ woama wo amee ka ho no so. Nnuadewa a ahoɔdennuru pii wom, aburow a wɔayam, nam a ɛnyɛ den, mpataa, srade a ahoɔden wom, ne nnuaba ne nhyehyɛe biara a ɛma obi mu duru so tew a ahoɔden wom nnyinaso.
Nanso ade a ɛho hia sen biara a ɛsɛ sɛ yɛkae ne sɛ, ɛmfa ho nkonimdi ho nsɛm a wɔn a wɔadi saa aduan yi akyi no anya no, nyansahu mu adanse a ɛdɔɔso nnya mmaa nea efii mu bae no so dua.
Saa kwan yi betumi afata yiye ama nnipa a wɔwɔ asikreyare anaasɛ insulin a wɔko tia . Nea enti a ɛte saa ne sɛ ɛde nnuan a GI bo a ɛba fam, na ɛboa ma asikre dodow a ɛwɔ mogya mu no di kan.
Afotu a ɛho hia sen biara: Sɛ wowɔ ayaresa tebea biara (titiriw asikreyare, komayare) a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi aduan ho nhyehyɛe biara te sɛ eyi ase.
Nkrasɛm a Wɔde Kɔ Fie
- Asikre a Wɔsɛe no! yɛ aduan ho nhyehyɛe a ɛboa wo ma wo mu duru so tew a wunkan calories, denam nnuan a ɛhwɛ asikre dodow a ɛwɔ mogya mu so (GI a ɛba fam) so.
- Wɔ eyi mu no, ɛsɛ sɛ wokwati nnuan a GI bo yɛ den te sɛ asikre a wɔayam, esiam fitaa, aburow fitaa, ne ɛmo.
- Wɔhyɛ aburow a wɔayam, nhabannuru a ahoɔdennuru wom, nnuaba, protein a ɛnyɛ den, ne srade a ahoɔden wom a wobedi ho nkuran.
- Ɛwom sɛ eyi yɛ ɔkwan a ɛyɛ mmerɛw de, nanso egye ahofama bi efisɛ ɛsɛ sɛ wokwati nnuan a wɔayɛ no foforo.
- Ebia eyi bɛyɛ den kakra sɛ obi a ɔtaa didi wɔ abɔnten no bedi akyi.
- Nea ɛho hia sen biara: Kɔ wo duruyɛfo nkyɛn bere nyinaa ansa na woafi aduan foforo biara ase, titiriw sɛ wowɔ ayaresa mu tebea afoforo a.
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