Sɛ wowɔ asikreyare a, ɛsɛ sɛ wususuw nea wudi ne nea wonom ho kakra sen nnipa dodow no ara, ɛnte saa? Ebia woahyɛ no nsow sɛ sɛ wudi nnuan bi a, asikre dodow a ɛwɔ wo mogya mu no kɔ soro mpofirim. Eyi yɛ ɔhaw ma nnipa pii ankasa. Enti ɛnnɛ, momma yɛnka carbohydrates ne fiber, aduannuru abien a ɛka obi a ɔwɔ asikreyare mogya mu asikre dodow tẽẽ, nanso ɛho hia ma yɛn nipadua nso ho asɛm.
Abusuabɔ bɛn na ɛda carbohydrates ne asikreyare ntam?
Sɛ yɛbɛka no tiawa a, carbohydrates ne pɛtro titiriw a ɛma yɛn nipadua nya ahoɔden. Wohu wɔ nnuan a yedi da biara da no pii mu.
Susuw ho hwɛ, biribiara a yedi, a aburow, paanoo, noodles, esiam nnuan te sɛ pasta, ɛmo, ɛmo a ɛyɛ dɛ, ne cassava, ne nnɔkɔnnɔkɔwade, nnuaba, nufusu, ne yogurt ka ho no, carbohydrates wom kɛse anaa kakraa bi.
Nea enti a ɛsɛ sɛ obi a ɔwɔ asikreyare hwɛ yiye titiriw wɔ carbohydrates ho ni: Carbohydrates betumi ama asikre dodow a ɛwɔ mogya mu no akɔ soro ntɛmntɛm sen protein anaa srade a ɛkɔ nipadua no mu.
Sɛ wudi carbohydrates pii bere koro mu sen sɛnea wo nipadua mu insulin betumi adi ho dwuma a, asikre a ɛboro so no dɔɔso wɔ wo mogya mu. Nea efi mu ba ne asikre a ɛdɔɔso wɔ mogya mu. Saa ara na sɛ wudi carbohydrates kakraa bi sen sɛnea wo nipadua hia a, asikre a ɛwɔ wo mogya mu no betumi akɔ fam wɔ ɔkwan a ɛyɛ hu so. Ɛno nti na ɛho hia sɛ wokura saa kari pɛ yi mu no.
So "Carb Counting" bɛboa?
Yiw, koraa. Akwan pa a wobɛfa so akura saa kari pɛ yi mu biako ne sɛ wode "carb counting" bedi dwuma. Eyi kyerɛ sɛ wubebu carbohydrates dodow a ɛwɔ gram mu wɔ aduan anaa anonne biara a wudi mu na woakyekyɛ mu pɛpɛɛpɛ wɔ w’aduan mu da mũ no nyinaa.
Saa kwan yi mma wo nipadua no ntumi nnye carbohydrates pii prɛko pɛ, na ɛboa ma asikre dodow a ɛwɔ wo mogya mu no kɔ so yɛ den a ɛnkɔ soro mpofirim na ɛnkɔ fam.
Mprempren nnuan pii a wɔde ahyɛ gua so no ka `Carbohydrates` gram dodow a ɛwɔ `Nutrition Facts` krataa no so pefee. Wubetumi de saa nsɛm yi ayɛ w’aduan a wubedi da biara da ho nhyehyɛe. Sɛ nhwɛso no, wubehu sɛ carbohydrates dodow a ɛwɔ chocolate anaa nnuaba anonne mu no dɔɔso koraa sen nnuaba a wɔayɛ no foforo.
Saa kwan a wɔfa so kan carbohydrate yi ho wɔ mfaso titiriw ma:
- Wɔn a wɔnom insulin a wɔde twitwiw wɔn mpɛn pii da biara no fam
- Wɔn a wɔde insulin pɔmpɛ di dwuma no fam
- Wɔn a wɔrehwehwɛ nneɛma ahorow ne nsakrae wɔ wɔn aduan mu no fam
Nanso saa kwan yi nyɛ ahyɛde ma obiara. As an alternative to this , ‘asikreyare aduan a wɔde sesa nneɛma’ wɔ hɔ.Akwan foforo bi wɔ hɔ, te sɛ: Nyansa wom sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho na woasi ɔkwan a eye ma wo na ɛyɛ mmerɛw ma wo no ho gyinae.
Ɔkokodurufo a yɛn werɛ fi - Fiber!
Sɛ yɛka carbohydrates ho asɛm a, foforo nso wɔ hɔ a akyinnye biara nni ho sɛ ɛsɛ sɛ yɛka ho asɛm. Ɛno ne nhama, anaa sɛnea yɛn nyinaa nim no , nhama . Fiber nso yɛ carbohydrate bi, nanso ɛnyɛ mmerɛw sɛ nipadua no bɛyam. Enti mfaso bɛn na ɛwɔ eyi so ma obi a ɔwɔ asikreyare?
1. Asikre a ɛwɔ mogya mu: Sɛ wudi nnuan a ahoɔdennuru pii wom a, asikre a ɛwɔ saa nnuan no mu no brɛ sɛnea ɛkɔ mogya no mu brɛoo. Enti, asikre dodow a ɛwɔ mogya mu no nkɔ soro mpofirim.
2. Ɛtew srade so: Fiber boa ma LDL (Low-Density Lipoprotein) srade , a epira nipadua no dodow so tew. Eyi ho hia yiye ma asiane a ɛwɔ hɔ sɛ wobenya komayare a asikreyare ba no so tew.
3. Wo mu duru a wosiw ano: Nnuan a ahoɔdennuru wom a wudi no boa wo ma wote nka, na ɛno boa wo ma wudi mpɛn pii. Eyi boa wo ma wudi wo mu duru so.
Mpɛn pii no, yennya fiber dodow a yehia da biara da mfi aduan mu. Enti momma yɛnhwɛ sɛnea yebetumi de saa aduannuru a ɛsom bo yi aka yɛn aduan ho.
Nnuan bɛn na ahoɔdennuru pii wom?
Fiber wɔ nnuan a wɔde afifide ayɛ mu kɛse. Bɔ mmɔden sɛ wode eyinom bɛka wo da biara da aduan ho.
| Aduan kuw | Nhwɛso ahorow |
|---|---|
| Nnuaba ne nhabannuru a wɔayɛ no foforo | Guava, borɔdɔma, apɔw-mu-teɛteɛ, nhaban momono (gotu kola, mukunuwenna), bankye, karɔt, okra |
| Nnuadewa a ayow a wɔanoa | Chickpeas, peas, bankye a ɛyɛ ahabammono, atoko |
| Aburow a wɔde bran ayɛ | Aburow a ɛyɛ bruu (aburow kɔkɔɔ), buckwheat, oats, atoko, bran paanoo ne krak |
| Nnuadewa ne aba ahorow | Cashew, atoko, almond, akutu aba, flax aba |
Sɛ ɛyɛ den ma wo sɛ wubenya fiber a ɛdɔɔso afi w’aduan mu a, wubetumi nso anom fiber a wɔde ma, sɛnea wo duruyɛfo akyerɛ wo no. Sɛ nhwɛso no, nneɛma bi wɔ gua so te sɛ psyllium ne methylcellulose.
Nanso kae ade biako! Ɛsɛ sɛ wode fiber ka w'aduan ho nkakrankakra . Sɛ wufi ase di nnuan a ahoɔdennuru wom pii mpofirim a, ebia wo ho bɛtɔ wo te sɛ wo ho a ɛyɛ wo yaw, yafunu a ɛyɛ wo yaw, ne gas. Enti fa saa nnuan yi ka ho nkakrankakra wɔ dapɛn biako anaa abien mu. Afei nso, sɛ wudi fiber pii a, akyinnye biara nni ho sɛ ɛsɛ sɛ woma nsu dodow a wonom da biara no yɛ kɛse .
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ wowɔ asikreyare a, ɛho hia yiye sɛ w’adwene si carbohydrates dodow a ɛwɔ w’aduan mu, efisɛ ɛka asikre dodow a ɛwɔ wo mogya mu no tẽẽ.
- Carb a wɔkan no yɛ ɔkwan a mfaso wɔ so kɛse a ɛboa ma asikre dodow a ɛwɔ mogya mu no kɔ so yɛ den, titiriw ma wɔn a wɔde insulin di dwuma no.
- Fiber yɛ adamfo kɛse a ɔboa ma wodi asikreyare so. Ɛnyɛ sɛ ɛhwɛ asikre a ɛwɔ mogya mu so nko, na mmom ɛboa ma srade bɔne so tew.
- Nya ahoɔdennuru a wudi da biara da denam nnuan a efi afifide mu pii te sɛ nnuaba, nhabannuru, aburow a wɔayam, ne nnuaba a wode bɛka w’aduan ho no so.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae biara wɔ w’aduan mu, titiriw ansa na woafa akwan te sɛ carbohydrate a wɔkan so.
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