Nnipa pii ne carbohydrates, anaa “carbs” sɛnea yɛn nyinaa nim no wɔ abusuabɔ a ɛyɛ nwonwa. Yɛn nyinaa ani gye nnuan te sɛ paanoo, pasta, ɛmo, ne aburow dɛ ho. Nanso sɛ yɛn mu duru yɛ kɛse kakra anaasɛ yenya yare foforo bi a, yedi kan de asodi no to saa nnuan yi so. Mpɛn ahe na woate asɛm a ɛne “Mede aburow yɛɛ kɛse”? Nanso carbohydrates nyɛ papa anaa bɔne ankasa. Nnuan a yedi no mu dodow no ara wɔ carbohydrates. Afei nso, carbohydrates yɛ ahoɔden anaa pɛtro fibea titiriw a yɛn nipadua hia na ama ayɛ adwuma da mũ no nyinaa.
Sɛ yɛbɛka no tiawa a, dɛn ne carbohydrates?
Carbohydrates yɛ aduannuru titiriw a yɛn nipadua hia pii, na wɔfrɛ no macronutrient . Aduannuru atitiriw abien a aka a yehia pii ne protein ne srade . Eyinom akyi no, aduannuru bi wɔ hɔ a yehia kakraa bi, te sɛ vitamin ne mineral , a yɛfrɛ no micronutrients.
Wobetumi akyekyɛ carbohydrates mu akuw atitiriw abien:
1. Simple Carbohydrates: Eyinom yam ntɛmntɛm yiye. Enti, wobetumi ama asikre dodow a ɛwɔ mogya mu no akɔ soro mpofirim. Eyi nso betumi ama obi mu duru ayɛ kɛse bere tenten.
2. Carbohydrates a Ɛyɛ Den: Eyinom gye bere tenten ansa na wɔayam na aduannuru a ɛsom bo pii te sɛ fiber , vitamins, ne minerals wom.
Sɛ wɔkyekyem pɛpɛɛpɛ a, ɛsɛ sɛ ɔpanyin a ɔwɔ apɔwmuden nya wɔn da biara da calories nyinaa mu 45% kosi 65% fi carbohydrates mu. Wɔ obi a odi calories 2,000 da biara fam no, eyi bɛyɛ bɛyɛ gram 275. Nanso , dodow yi betumi ayɛ soronko a egyina mfe a woadi, dwumadi dodow, ne w’akwahosan tebea so . Enti ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa dodow a ɛfata ama wo ho. Ɛho hia sɛ wunya wo carbohydrates dodow no ara fi carbohydrates a ahoɔden wom na ɛyɛ den mu.
Carbohydrates ahorow 3 a ɛwɔ nnuan a yedi mu
Carbohydrates ahorow atitiriw abiɛsa na ɛwɔ nnuan a yedi na yɛnom no mu. Sɛ wote eyinom ase yiye a, ɛbɛyɛ mmerɛw ama wo sɛ wobɛpaw papa ne bɔne.
| Carbohydrate ahorow a ɛwɔ nipadua no mu | Nkyerɛmu | Nhwɛso ahorow |
|---|---|---|
| Asikre ahorow | Eyinom ne carbohydrates a ɛyɛ mmerɛw sen biara. Wohu ebinom fi awosu mu wɔ nnuan mu. Wɔde bi ka ho wɔ ɔkwan a wɔayɛ so bere a wɔresiesie nnuan no. | Fructose a ɛwɔ nnuaba mu, lactose a ɛwɔ nufusu ne nufusu mu, asikre a wɔde ka anonne a ɛyɛ dɛ, keeki, ne bisket ho. |
| Starches a wɔde yɛ nneɛma | Eyinom yɛ carbohydrate a ɛyɛ den bi a asikre molecule pii a wɔaka abom na ɛyɛ. | Aburow (titiriw bran aburow), ɛmo, ɛmo a ɛyɛ dɛ, cassava, aburow, atoko te sɛ chickpeas, peas, ne lentils. |
| Fiber a ɛyɛ den | Eyi nso yɛ carbohydrate a ɛyɛ den bi. Nanso, yɛn nipadua ntumi nwe eyinom. Enti, ɛfa aduan a wɔyam no mu na woyi gu nsu mu. | Nnuadewa, nnuaba, nhabannuru, oats, atoko, aburow a wɔayam, nnuaba. |
Mfaso bɛn na ɛwɔ carbohydrates pa so ma nipadua no?
Ɛho hia yiye sɛ wode carbohydrates ahorow a ɛfata ka w’aduan ho. Nneɛma kakraa bi nti a ɛte saa ni:
- Ahoɔden a yɛde ma: Carbohydrates ne ade titiriw a ɛma yɛn nipadua nya pɛtro. Wɔpaapae kɔ glucose mu, na ɛma yɛn amemene ne yɛn ntini ahorow nya ahoɔden. Protein anaa srade ntumi mma ahoɔden a etu mpɔn saa.
- Nnuan a ahoɔdennuru wom: Vitamin, mineral, ne phytonutrients a ɛko tia nyarewa ahyɛ carbohydrates a efi nnuan a wɔayam te sɛ nnuaba, nhabannuru, ne aburow a wɔayam mu ma .
- Nya Fiber: Wɔ aduan a ɛma aduan mu yɛ mmerɛw akyi no, fiber boa ma mogya mu srade dodow so tew na ɛma asikre dodow a ɛwɔ mogya mu no so tew. Aduan a ahoɔdennuru pii wom a wobedi nso betumi atew asiane a ɛwɔ hɔ sɛ wobenya komayare ne kokoram ahorow bi so .
- Ɛboa ma wo mu duru kɔ so yɛ papa: Susuw ho hwɛ, sɛ wudi paanoo a wɔde aburow ayɛ a, wote nka sɛ wo ho ayɛ wo ma sen bere a wudi paanoo fitaa abien a, ɛnte saa? Nea enti a ɛte saa ne sɛ fiber wɔ carbohydrates a ɛyɛ den mu. Eyinom ma wote nka sɛ woama, na ɛno boa ma wudi adidi boro so so. Ɛyɛ anansesɛm kɛse sɛ carbohydrates a ahoɔden wom ma obi mu duru yɛ kɛse.
Enti dɛn na wususuw wɔ saa aduan a ‘carb kakraa bi na ɛwom’ yi ho?
Wɔtaa de nnipa a wɔrebɔ mmɔden sɛ wɔbɛtew wɔn mu duru so no kɔ nnuan a srade nnim anaasɛ carb kakraa bi na ɛwom so. Akwan abien yi nyinaa betumi aboa wo ma wo mu duru so atew. Nanso, nhwehwɛmu bi ada no adi sɛ aduan a srade nnim betumi aboa wo ma wo nipadua mu srade pii so atew.
Sɛ wufi ase di aduan a carb kakraa bi na ɛwom a, ebia wobɛte nka sɛ wo mu duru so retew ntɛmntɛm wɔ nna kakraa a edi kan no mu. Ade titiriw nti a ɛte saa ne nsu a ɛyera wɔ wo nipadua mu. Ɛnyɛ srade a wɔhyew ankasa.
Afei nso, nnuan bi a carb nnim betumi ayɛ nea srade pii wom, na ɛno nyɛ papa mma koma akwahosan bere tenten.
Wɔ nhwehwɛmu abien a Ɔman Akwahosan Asoɛe yɛe mu no, wɔka kyerɛɛ wɔn a wɔde wɔn ho hyɛɛ mu no sɛ wonni aduan a wɔde ama no nkutoo, a wɔmfa abɔnten aduan mmra. Wɔ nhwehwɛmu bi mu no, wɔka kyerɛɛ wɔn a wɔde wɔn ho hyɛɛ mu no sɛ wɔnsɔ nnuan a srade nnim ne nea carb nnim nyinaa nhwɛ. Ɛwom sɛ aduan abien no nyinaa maa wɔn mu duru so tew de, nanso aduan a srade nnim no maa nipadua mu srade so tew kɛse .
Enti, sɛ́ anka wubegyae aburow ne paanoo koraa mpofirim no, nyansa wom sɛ wobɛhwɛ yiye wɔ carbohydrates ko ne dodow a wobɛpaw ho .
Carbohydrates ne Mogya mu Asikre
Sɛ wowɔ asikreyare na wodwen carbohydrates dodow a wudi ho a, ɛho hia yiye sɛ wuhu saa nsusuwii abien yi.
1. Glycemic Index (GI): Sɛ yɛbɛka no tiawa a, eyi yɛ sɛnea carbohydrates a ɛwɔ aduan mu no dan asikre ntɛmntɛm no ho nkyerɛkyerɛmu. Nnuan a GI dɔɔso wom no ma asikre dodow kɔ soro ntɛmntɛm.
2. Glycemic Load (GL): Worentumi nnyina GI bo nkutoo so nsi gyinae sɛ ebia aduan bi ye anaasɛ enye. Efisɛ ensusuw dodow a yedi ho. Sɛ nhwɛso no, akutu wɔ GI bo a ɛkorɔn, nanso carbohydrates dodow a ɛwɔ akutu asinasin bi a yedi mu no sua. Glycemic load (GL) no nso susuw aduan dodow a yedi ho. Enti, saa GL bo yi ho wɔ mfaso kɛse ma asikreyare ho dwuma a wodi ne nnuan a ahoɔden wom a wɔpaw.
| Nnuan a wɔkyekyɛ mu sɛnea glycemic load te | |
|---|---|
| Nnuan a glycemic load dɔɔso wom a ɛsɛ sɛ wɔtew so | |
| Chocolate, toffee, ahwiesa a wɔde yɛ aduru | Anɔpaduan mu aburow a wɔayɛ ho adwuma |
| French fries a wɔde ayɛ aduan | Aburow fitaa, abodoo fitaa |
| Ɛmo a wɔanoa | Nsã a ɛyɛ dɛ |
| Nnuan a ahoɔden wom a glycemic load sua a wubetumi apaw bi | |
| Apɔw-mu-teɛteɛ, akutu, pears | Nnuadewa te sɛ atoko ne akutu |
| Chickpeas, peas, akutu | Nnuadewa te sɛ karɔt, bankye, kabege |
| Oats, bran aburow a wɔde yɛ aduan | Yogurt (a asikre nnim) . |
Nkrasɛm a Wɔde Kɔ Fie
- Carbohydrates ne ade titiriw a ɛma yɛn nipadua nya pɛtro. Ɛnyɛ wɔn na wɔyɛ ɔtamfo. Nea ɛho hia ne carbohydrates ko a wobɛpaw ne dodow a wobɛpaw.
- Paw carbohydrates a ɛyɛ den te sɛ aburow a wɔayam, nhabannuru, ne nnuaba sen sɛ wobɛpaw carbohydrates a ɛnyɛ den a wɔayɛ no yiye te sɛ asikre, abodoo fitaa, ne aburow fitaa.
- Mfiase no mu duru a ɛso tew wɔ aduan a carb kakraa bi nnim mu no fi nsu a ɛso tew, na ɛnyɛ srade a ɛso tew. Wɔ aduan biara a wodi mu no, susuw koma akwahosan ho.
- Sɛ wowɔ asikreyare anaa aduruyɛ mu tebea foforo a, mfaso wɔ so kɛse sɛ wubehu glycemic adesoa bere a worepaw nnuan no.
- Ansa na wobɛyɛ nsakrae kɛse biara wɔ w’aduan mu, titiriw sɛ wowɔ ayaresa tebea bi a, hwɛ hu sɛ wo ne wo duruyɛfo anaa nnuruyɛfo bɛkasa ahwehwɛ afotu.
carbohydrates, aduannuru, mu duru a ɛso tew, asikreyare, glycemic index, glycemic load, aduan a ahoɔden wom, starch, fiber, asikre
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