Wɔ saa bere fɛfɛ yi mu a worehwɛ kwan sɛ wobɛyɛ ɛna no, so oduruyɛfo no aka akyerɛ wo sɛ wowɔ 'nyinsɛn mu asikreyare ' anaa ``nyinsɛn mu asikreyare ''? Ɛbɛyɛ sɛ saa nsɛm no a wotee no maa ehu kaa wo na wohaw wo ho kakra. "Oh me Nyankopɔn, dɛn na mɛdi mprempren?", "So eyi bɛka me ba?", "So ɛbɛyɛ den sɛ mɛhyɛ m'adidi so?" Ebia nsɛmmisa pii wɔ w’adwene mu. Nanso mma nsuro. Eyi nyɛ biribi a ato wo nkutoo, ɛnanom pii nya saa tebea yi. Nea ɛho hia sen biara ne sɛ ɛnyɛ den sɛ wubedi ho dwuma sɛnea wususuw no. Momma yɛnka eyi ho asɛm tiawa na emu nna hɔ.
Nea edi kan koraa no, dɛn ne nyinsɛn mu asikreyare?
Sɛ yɛbɛka no tiawa a, eyi yɛ asikreyare bi a ɛba bere a wɔyem nkutoo. Sɛ na wowɔ asikreyare ansa na worenyinsɛn a, ɛnhyɛ saa kuw yi mu. Esiane nsakrae a ɛba yɛn nipadua mu wɔ nyinsɛn mu nti, ɛyɛ den kakra ma nipadua no sɛ ɛde asikre (glucose) bedi dwuma. Eyi ma asikre dodow a ɛwɔ mogya mu no kɔ soro. Eyi ne nea yɛfrɛ no `Gestational Diabetes`.
Asɛmpa no ne sɛ wobetumi adi tebea yi so kɛse denam aduan pa a wobɛkɔ so adi ne apɔw-mu-teɛteɛ a ɛnyɛ den a wobɛyɛ sɛnea wo duruyɛfo kyerɛ no so . Wɔ tebea horow bi mu no, ebia wo duruyɛfo nso bɛkyerɛw nnuru a ɛbɛma asikre dodow a ɛwɔ wo mogya mu no so.
Sɛ wɔanhyɛ tebea yi so a, asiane bɛn na ɛwɔ mu?
Nsuro sɛ wobɛkenkan eyi. Ɛho hia sɛ wuhu saa nneɛma yi na woyɛ nneɛma a ɛho hia na woakwati asiane ahorow yi. Sɛ yɛamfa yɛn ani ansi saa tebea yi so a, ebetumi aka wo ne akokoaa a ɔwɔ wo yafunu mu no nso.
Nea ɛho hia ne sɛ asiane ahorow yi mu dodow no ara ba sɛ wɔansa nkutoo a. Ɛkame ayɛ sɛ wobetumi asiw eyinom nyinaa ano denam aduan pa a wobedi ne nnuruyɛfo afotu a wobedi akyi so.
Momma yɛnhwɛ pon a ɛwɔ ase hɔ no na yɛnhwɛ asiane ahorow a akokoaa no betumi ahyia.
| Asiane a ebetumi aba akokoaa no so | Nkyerɛkyerɛmu a ɛnyɛ den |
|---|---|
| Awo mu duru a ɛkɔ soro | Esiane sɛ asikre a ɛwɔ ɛna no mogya mu dɔɔso nti, akokoaa no nso betumi anya asikre pii, na ɛno betumi ama akokoaa no mu duru akɔ soro. Eyi betumi ama awo ayɛ den. |
| Awo a ɛba ntɛm | Ebia wɔbɛwo akokoaa no ntɛm esiane nsɛnnennen a asikre a ɛkɔ soro wɔ mogya mu de ba nti. |
| Ɔhome a ɛyɛ den | Ebia nkokoaa a wɔwo wɔn ntɛm no nni ahurututu a ennyin koraa. Wɔfrɛ saa tebea yi `Respiratory Distress Syndrome`. |
| Asikre a ɛwɔ mogya mu a ɛba fam | Wɔ awo akyi pɛɛ no, asikre dodow a ɛwɔ ne mogya mu betumi akɔ fam mpofirim. Eyi betumi ayɛ nea asiane wom. |
| Akyiri yi akwahosan ho haw ahorow | Bere a abofra no nyin no, asiane a ɛwɔ hɔ sɛ obenya kɛseyɛ mmoroso ne asikreyare a ɛto so abien no yɛ kɛse. |
| Awo a wɔawuwu | Eyi yɛ biribi a ɛntaa nsi koraa, wɔ ayaresa no fã a etwa to no mu, na ɛno nti na ɛsɛ sɛ yɛhwɛ yiye wɔ eyi ho no. |
Okay, enti yɛbɛyɛ dɛn adi eyi ho dwuma pɛpɛɛpɛ? Yɛyɛ dɛn yɛ nsakrae wɔ yɛn aduan mu?
Eyi ne ɔfã a ɛho hia sen biara. Wo duruyɛfo de wo bɛkɔ aduan ho ɔbenfo nkyɛn a ɔbɛkyerɛ wo carbohydrates ( starches ne asikre) dodow a ɛsɛ sɛ wudi da biara. Nanso mpɛn pii no, akwankyerɛ ahorow bi a ɛnyɛ den a wubetumi adi akyi ni.
- Mma nnidi pii wɔ aduan biako mu. Mmom no, di kakraa bi da mũ no nyinaa.
- Fa yɛ wo botae sɛ wubedi nnuan atitiriw 3 ne nnuan nketenkete 2 anaa 3 da biara. Eyi bɛboa ma asikre dodow a ɛwɔ wo mogya mu no akɔ so atra hɔ.
- To nnuan a starch wom (aburow, paanoo, ɛmo, noodles) ano hye. Nanso nnyae wɔn a wubedi koraa. Nipadua no hia wɔn ma ahoɔden. Fa kakraa bi ka aduan biara ho.
- Nom nufusu kuruwa biako bere biara. Carbohydrates nso wɔ nufusu mu, enti sɛ wonom pii prɛko pɛ a, ebetumi ama asikre a ɛwɔ wo mogya mu no akɔ soro.
- Di nnuaba biako pɛ bere koro mu. Abɔde mu asikre nso wɔ nnuaba mu.
- Mma ntwa anɔpaduan so da. Ɛyɛ ɔkwan a eye sen biara a wobɛfa so afi da no ase.
Kɔkɔbɔ Titiriw: Hwɛ yiye wɔ nnuan a wɔakyerɛw so sɛ " Fat -Free" anaa "Sugar-Free" wɔ sotɔɔ mu no ho. Ebia ɛwɔ carbohydrates anaa asikre nsa (e.g., "Mannitol," "Sorbitol," "Xylitol"). Eyinom nso betumi aka asikre dodow a ɛwɔ mogya mu. Enti kenkan nea wɔakyerɛw so no yiye. Sɛ w’adwene mu yɛ wo naa a, bisa wo duruyɛfo.
Ɔkwan bɛn so na wopɛ sɛ woyɛ w’aduan?
Aduan a ɛkari pɛ te sɛ sika kɔkɔɔ wɔ ha. If you are a vegetarian / vegan , kasa kyerɛ wo duruyɛfo mfa ɛno nso ho na nya afotu wɔ sɛnea wubenya aduannuru a wuhia no ho.
Hwɛ yiye wɔ carbohydrates ho titiriw!
Carbohydrates a yedi (starches/ grains , sugar) ne nea ɛdan asikre wɔ nipadua no mu. Enti, carbohydrates ko a yɛpaw no ho hia yiye.
- Carbohydrates pa: Aburow a wɔayam (aburow a ɛyɛ bruu, awi paanoo, awi pasta), ne nhabannuru a nhama wom. Eyinom gye bere tenten ansa na wɔayam, enti ɛma asikre kɔ mogya no mu nkakrankakra.
- Carbohydrates a ɛsɛ sɛ wɔto ano hye: Nea wɔyam ntɛmntɛm na ɛma asikre dodow kɔ soro mpofirim wɔ mogya mu.
- Aburow fitaa, abodoo fitaa
- Ɛmo, Fransefo a wɔayam
- Toffee, chocolate, keeki, soda a wɔde yɛ nneɛma
- Nnuaba a wɔde aduru a ɛyɛ dɛ anom
Adwene ketewaa bi a ɛfa sɛnea wɔde som akɛse ho
Nhwɛso ahorow a ɛnyɛ den a ɛfa nnuan akuw ahorow a wuhia da biara ne nea emu biara mu biako yɛ ho ni.
- Aburow, nnuaba, ne nhabannuru a starch wom (bɛyɛ 6 da biara):
- Ade biako: Abodoo a wɔayam no yiye 1, aburow a wɔanoa kuruwa 1/2, atoko a wɔanoa kuruwa 1/2.
- Nnuadewa afoforo (bɛyɛ 3-5 da biara):
- Baako a wɔde ma: kuruwa 1 a wɔanoa anaa nhabannuru a wɔatwitwa, nhabannuru kuruwa 1/2 te sɛ karɔt, broccoli.
- Nnuaba (bɛyɛ 2-4 a wɔde ma da biara):
- Baako: Apɔw-mu-teɛteɛ, akutu, anaa banana a ɛyɛ medium 1, nnuaba a wɔatwitwa kuruwa 1/2.
- Nnuan a nufusu wom (bɛyɛ 4 da biara):
- Baako a wɔde ma: Nufusu anaa yogurt kuruwa 1.
- Protein (nam, mpataa, nkesua) (bɛyɛ 3-4 da biara):
- Baako a wɔde ma: Nam anaa apataa a wɔanoa gram 60-90, ɛmo 1, chickpeas a wɔanoa kuruwa 1/2.
Dɛn na ɛba wɔ awo akyi?
Sɛ woawo wie a, wo duruyɛfo bɛhwɛ wo ba no akwahosan, titiriw ne mogya mu asikre dodow. Mpɛn pii no, asikre dodow a ɛwɔ wo mogya mu no bɛsan ayɛ sɛnea na ɛte bere a woawo wo ba no.
Nanso, ade biako wɔ hɔ a ɛho hia paa a ɛsɛ sɛ yɛkae. Asikreyare a wubenya bere a wonyinsɛn no kyerɛ sɛ asiane kɛse wom sɛ wubenya Asikreyare a Ɛto so Abien daakye. Enti, sɛ woawo mpo wie a, hwɛ w’akwahosan so. Ɛho hia yiye sɛ wobɛkɔ wo duruyɛfo nkyɛn bere ne bere mu na woayɛ nhwehwɛmu a ɛho hia.
Nkrasɛm a Wɔde Kɔ Fie
- Asikreyare a ɛba wɔ nyinsɛn mu nyɛ biribi a ɛsɛ sɛ wosuro. Ɛyɛ tebea a wobetumi adi ho dwuma yiye.
- Sɛ woannidi pii bere koro mu, nanso sɛ wudi kakraa bi da mũ no nyinaa, te sɛ nnuan atitiriw 3 ne nnuan nketenkete 2-3 a, ɛboa kɛse wɔ asikre dodow a ɛwɔ mogya mu no so.
- Ade a ɛho hia sen biara wɔ w’aduan mu ne sɛ wubedi carbohydrates (starches ne asikre) so. To nneɛma te sɛ aburow fitaa, paanoo, ne anonne a asikre wom ano hye na di aduan a ɛkari pɛ a aburow a wɔayam, nhabannuru, ne protein ka ho.
- Sɛ wowɔ nsɛmmisa anaa adwenem naayɛ bi a, mma wo nkutoo nsi gyinae. Hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa afa ho.
- Bere a woawo akyi mpo no, asiane a ɛwɔ hɔ sɛ wubenya asikreyare daakye no a wobɛma atra w’adwenem na woakɔyɛ aduruyɛ mu nhwehwɛmu daa no yɛ sika kɛse a wubetumi de ahyɛ w’akwahosan mu no mu biako.
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