Ɔkwan a wɔfa so di asikre so na ama wo mu duru so atew! Momma yɛnka Sugar Busters no ho asɛm! Adidie

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.

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.