So wowɔ asikreyare nso ? Afei ɛsɛ sɛ wunya nsɛmmisa pii fa nufusu a wobɛnom ho. Nneɛma te sɛ "So nufusu a wɔnom bɛma asikre a ɛwɔ mogya mu akɔ soro ?", "Nufusu bɛn na eye?", "So nufusu ho hia ampa?" Nufusu yɛ aduannuru a ɛho hia ma aduan a ɛkari pɛ. Nanso ɛnnɛ yɛbɛka pefee sɛ ebia ɛfata sɛ obi a ɔwɔ asikreyare nom nufusu anaasɛ ɛnte saa.
Momma yenni kan nte asikreyare ase.
Ansa na yɛbɛka nufusu ho asɛm no, momma yɛnkae yɛn ho kakra wɔ asikreyare ho. Asikreyare ahorow atitiriw abien na ɛwɔ hɔ.
Asikreyare a Ɛto so 1
Eyi ne bere a wo nipadua no dwensɔtwaa no ntumi nyɛ insulin kakraa bi pɛ anaasɛ ɛnyɛ saa . Ɛyɛ ɔyare bi a nipadua no tumi ko tia nyarewa na ɛde ba. Wɔtaa hu no wɔ mmofraase. Wobetumi adi ho dwuma, nanso wontumi nsiw ano. Ɛsɛ sɛ obi a ɔwɔ asikreyare a ɛto so 1 no de insulin gu ne mu ma ɛne carbohydrates dodow a ɛwɔ n’aduan mu no hyia. Eyi kyerɛ sɛ wɔbɛkan carbohydrates wɔ aduan biara mu na wɔanom insulin dodow a ɛfata.
Asikreyare a Ɛto so 2
Eyi ne asikreyare a abu so sen biara wɔ ɔmanfo mu. Nea ɛkɔ so wɔ ha ne sɛ nipadua no ntumi nyɛ insulin a ɛdɔɔso anaasɛ nipadua no ntumi mfa insulin a ɛyɛ no nni dwuma yiye. Saa tebea yi kɔ so nkakrankakra. Ɛne kɛseyɛ mmoroso wɔ abusuabɔ kɛse titiriw . Afei nso, sɛ wowɔ asiane ahorow a edidi so yi a, ɛda adi sɛ wubenya asikreyare a ɛto so abien.
- Asikreyare a wobenya wɔ abusua no mu
- Asikreyare a obi nya wɔ nyinsɛn mu (nyinsɛn mu asikreyare ) .
- Mpanyinyɛ
- Apɔw-mu-teɛteɛ a wɔnyɛ
Mmea binom tumi nya asikreyare bere a wɔyem. Ɛtaa kɔ bere a wɔawo akokoaa no akyi. Nanso asiane kɛse wom sɛ wobenya asikreyare a ɛto so abien daakye.
Ɔkwan bɛn so na aduannuru a ɛwɔ nufusu mu no ka no?
Nufusu yɛ anonne a ɛho hia paa a calcium pii wom na ɛhyɛ yɛn nnompe mu den. Nanso nufusu nso wɔSrade ne carbohydrates wom. Eyinom yɛ nneɛma abien a ebetumi ayɛ ɔhaw ama obi a ɔwɔ asikreyare.
Momma yɛnhwɛ aduannuru a ɛwɔ nufusu ahorow mu. (Akontaabu yi gyina nufusu a wɔayam no kuruwa biako (bɛyɛ 240 ml) so).
| Nufusu su | Calorie a ɛwɔ mu | Srade (gram) . | Carbohydrates (gram) a ɛwɔ nipadua no mu . |
|---|---|---|---|
| Nufusu a Wɔayam | 152. Nkyekyɛm | 7. | 12. Ɔde ne nsa kyerɛɛ ne so |
| Nufusu a Srade So Tew | 122. Nkyekyɛm | 4.5 | 12. Ɔde ne nsa kyerɛɛ ne so |
| Nufusu a Srade Nni Mu | 106. Nkyekyɛm | 2.5 | 12. Ɔde ne nsa kyerɛɛ ne so |
| Nufusu a Srade Nni Hɔ/Skim | 84. Nkyekyɛm | Ennu gram 1 | 12. Ɔde ne nsa kyerɛɛ ne so |
Hwɛ yiye wɔ srade ho: Asikreyare ne aduan a srade pii wom yɛ nneɛma a ɛde koma ne ntini mu yare ba.Eyi ma asiane a ɛwɔ hɔ sɛ obi benya asikreyare no yɛ kɛse. Enti, srade dodow a ɛwɔ w’aduan mu a wobɛhwɛ so no betumi atew asiane yi so. Nanso kae sɛ, ɛsɛ sɛ yɛtew srade bɔne no so. Srade pa no boa ma wodi asikreyare ho dwuma. Srade a ɛwɔ nufusu mu no mu dodow no ara yɛ nea enye no dea. Enti, paw nufusu a srade nnim anaasɛ srade nnim bere biara a ɛbɛyɛ yiye . Saa kwan no so no, wubetumi anya calcium ne aduannuru afoforo a srade a ɛboro so no nka ho.
Hwɛ yiye wɔ carbohydrates ho: Carbohydrates a ɛwɔ nufusu mu no yam wɔ nipadua no mu na ɛdan asikre (glucose) na wɔde ka mogya no ho. Wɔ asikreyare a ɛto so 1 ne 2 nyinaa mu no, ɛsɛ sɛ wohwɛ yiye wɔ carbohydrates dodow a wudi ho. Nufusu zaadi a wobɛnom prɛko pɛ no betumi ama asikre dodow a ɛwɔ wo mogya mu no akɔ soro.
Ɔkwan bɛn so na wobɛhwɛ nufusu ne asikre dodow a wowɔ so?
Sɛ yɛbɛka no tiawa a, sɛ wudi carbohydrates dodow a ɛkɔ so daa da mũ no nyinaa a, wubetumi akura asikre dodow a ɛwɔ wo mogya mu no mu daa.
Sɛ wohu sɛ wowɔ asikreyare a, wo duruyɛfo no bɛtaa de wo akɔma aduan ho ɔbenfo bi, na ɔbɛboa wo ma woabu carbohydrates dodow a wubetumi adi da biara na wakyerɛ wo sɛnea wobɛkan carbohydrates denam aduan a wɔakyerɛw so a wobɛhwɛ so.
Kae sɛ asikreyare a wobɛtra ase no yɛ den sen carbs a wobɛkan kɛkɛ. Nnuan a srade ne protein pii wom betumi aka ɔkwan a nipadua no fa so di carbohydrates na ɛde di dwuma no.
Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wubedi kan anom nufusu kakraa bi (sɛ nhwɛso no, kuruwa fã) na woahwɛ sɛnea ɛka asikre dodow a ɛwɔ wo mogya mu. Bere kɔ so no, wubehu sɛnea nufusu ne nnuan afoforo ka w’ankasa. Eyi bɛboa wo ma woayɛ w’aduan ho nhyehyɛe, asi insulin dodow a wuhia, ne nnuan a ɛsɛ sɛ wode nufusu di ne nea ɛnsɛ sɛ wudi ho gyinae. Wo ne wo duruyɛfo nka eyi ho asɛm.
Nufusu a Wɔde Si Ananmu
Sɛ wo ntumi nnye lactose ano anaasɛ wo ho nyɛ wo den wɔ nufusu ho a, ebia wobɛpɛ sɛ wususuw biribi a wode besi nantwi nufu ananmu ho. Nneɛma a ɛtete saa pii wɔ gua so.
- Almond nufusu
- Soya nufusu
- Oat nufusu
- Akutu nufusu (anom su) .
- Aburow nufusu
- Cashew nufusu a wɔde yɛ aduan
- Mpapo nufusu
Nanso biribi a ɛho hia paa ni: Ɛmfa ho nea wobɛpaw sɛ wode besi ananmu no, kenkan nea wɔakyerɛw so no yiye!
- Hwɛ sɛ asikre a wɔde aka ho:Mpɛn pii no, wɔde asikre ka nufusu yi ho na ama ayɛ dɛ. Bere nyinaa paw "Unsweetened" ahorow no.
- Hwɛ carbohydrate ne srade a ɛwɔ mu: Ebia nneɛma bi a wɔde si ananmu, sɛ nhwɛso no, soya, aburow, ne oat nufusu mu, carbohydrates pii wom sen nantwi nufusu.
- Hwɛ calcium ne protein: Hwɛ sɛ ebia calcium ne protein ahyɛ nea wode besi ananmu no mu den anaa. Anyɛ saa a, yɛ nhyehyɛe sɛ wubenya saa aduannuru no afi nnuan afoforo mu.
Ade a ɛho hia sen biara ne sɛ wobɛpaw nea ɛfata w’ankasa adidi nhyehyɛe ne w’akwahosan botae ahorow yiye.
Nkrasɛm a Wɔde Kɔ Fie
- Obi a ɔwɔ asikreyare betumi anom nufusu, nanso kae sɛ carbohydrates a ɛwɔ mu no ma asikre dodow kɔ soro wɔ mogya mu.
- Nea ɛbɛyɛ na asiane a ɛwɔ hɔ sɛ wubenya komayare no so atew no, paw nufusu a srade nnim anaa srade nnim sen nufusu a wɔayam.
- Sɛ wode nufusu foforo di dwuma sen nantwi nufusu a, hwɛ hu sɛ wobɛkenkan nea wɔakyerɛw so no na hu asikre, carbohydrate, ne srade a wɔde aka ho no.
- Fi ase fa kakraa bi di kan na hwɛ sɛnea ɛka wo nipadua no. Kyerɛ dodow ne ne su a ɛbɛyɛ adwuma yiye ama wo.
- Ansa na wobɛyɛ nsakrae biara wɔ w’aduan mu no, wo ne wo duruyɛfo nkasa bere nyinaa na hwehwɛ n’afotu.
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