So carbohydrates nye mma nipadua no ankasa? Momma yɛnhwehwɛ carbohydrates pa ne bɔne ho nsɛm pɛpɛɛpɛ

Sɛ worebɔ mmɔden sɛ wobɛtew wo mu duru so anaasɛ wobɛkɔ so anya apɔwmuden a, ebia woate asɛm a wɔka sɛ, "Nni carbs, wo mu duru bɛkɔ soro." Sɛ wuhu nneɛma te sɛ aburow, paanoo, ne noodles a, ebia ehu ka wo kakra, ɛnte saa? Mpɛn pii no, wɔde carbohydrates na wodi kan de asodi no to wɔn mu duru a ɛkɔ soro ne nyarewa te sɛ asikreyare ho. Nanso so carbohydrates nyinaa yɛ yɛn tamfo ankasa? Nokwarem no, dabi. Carbohydrates ne pɛtro titiriw a ɛma yɛn nipadua nya ahoɔden. Ɔhaw no ne sɛ yɛnte nsonsonoe a ɛda carbohydrates ‘papa’ ne ‘bɔne’ ntam ase ankasa. Enti ɛnnɛ, momma yɛnka ho asɛm wɔ nsɛm a ɛnyɛ den mu.

Dɛn ne carbohydrates a ɛnyɛ den na ɛyɛ den?

Wobetumi akyekyɛ carbohydrates mu akuw atitiriw abien: carbohydrates a ɛnyɛ den ne carbohydrates a ɛyɛ den. Sɛ wote nsonsonoe a ɛda abien no ntam ase a, ɛbɛboa wo ma woapaw nneɛma a ahoɔden wom.

Carbohydrates a Ɛnyɛ Den Te sɛ Nnamfo Bɔne

Sɛ yɛbɛka no tiawa a, eyinom ne ɔfã a ɛsɛ sɛ yɛhwɛ yiye wɔ ho. Wɔde nnuan a wɔayɛ no yiye na ɛyɛ. Ɛno kyerɛ sɛ wɔayi wɔn nhama ne aduannuru pii afi hɔ. Ne saa nti, sɛ wɔhyɛn yɛn nipadua mu a, wɔyam ntɛmntɛm, na ɛma asikre dodow a ɛwɔ mogya mu no kɔ soro mpofirim. Fa no sɛ worenom anonne a asikre wom. Wote nka sɛ w’ahoɔden a ɛpae mpofirim. Nanso ɛtra hɔ bere tiaa bi pɛ. Bere bi akyi no, wote nka sɛ woabrɛ bio na ɔkɔm de wo. Eyi ne nea yɛfrɛ no ‘asikre a ɛhwe ase’. Esiane sɛ ɔkɔm de yɛn bere nyinaa nti, yedi pii sen sɛnea ɛsɛ sɛ yedi. Nea afi mu aba? Asiane a ɛkɔ soro sɛ wobenya nyarewa te sɛ mu duru a ɛkɔ soro, asikreyare, ne mogya mmoroso.

Carbohydrates a Ɛyɛ Den Te sɛ Nnamfo Pa

Eyinom ne carbohydrates ahorow a eye ma yɛn nipadua ankasa. Wohu fi awosu mu wɔ afifide mu nnuan mu. Nnuannuru pii te sɛ fiber, vitamins, ne minerals ahyɛ mu ma. Esiane saa nhama yi nti, wɔyam nkakrankakra wɔ yɛn nipadua mu. Esiane sɛ wɔyam nkakrankakra nti, wɔde glucose anaa asikre ka yɛn mogya ho nkakrankakra na wɔhyɛ so. Eyi mma asikre dodow a ɛwɔ mogya mu no nkɔ soro mpofirim. Afei nso, esiane sɛ wɔma wote nka bere tenten bere a woadi awie nti, wotumi di adidi a wɔtaa di nso so.

Momma yensua Fiber, Starch, ne Sugar nso ho ade.

Wobetumi akyekyɛ carbohydrates mu bio ayɛ no akuw abiɛsa: fiber, starch, ne asikre.

• Fiber: Eyinom yɛ carbohydrate a ɛyɛ den bi a ɛwɔ afifide mu nnuan mu a yɛn nipadua ntumi nnye nwie. Nanso, wɔboa kɛse ma yɛn aduan a yɛyɛ no yɛ den, siw akisikuru ano , na ɛma yɛte nka sɛ yɛayɛ ma.
• Starch : Eyinom nso yɛ carbohydrates a ɛyɛ den. Wɔma yɛn nipadua nya ahoɔden ne vitamin ne mineral ahorow nso. Starch dɔɔso wɔ nnuan te sɛ ɛmo, ɛmo, aburow , ne atoko mu.
• Asikre: Asikre ahorow abien na ɛwɔ hɔ. Abɔde mu asikre wɔ nneɛma te sɛ nnuaba ne nufusu mu. Wɔde asikre a wɔde aka ho ka nnuan ho na ama ayɛ dɛ. Yɛn nipadua nte nsonsonoe a ɛda abien no ntam ase ankasa, wɔn baanu nyinaa yɛ carbohydrates a ɛnyɛ den. Nanso, sɛ wudi nnuaba a, wunya nneɛma pa pii te sɛ fiber ne vitamin ahorow ka asikre no ho. Nanso sɛ wudi chocolate a, calories ne asikre a hwee nni mu nkutoo na wunya. Ɛno nti na ɛsɛ sɛ yɛhwɛ yiye paa wɔ asikre a wɔde aka ho yi ho.

Mfaso bɛn na ɛwɔ carbohydrates a ahoɔden wom so?

Carbohydrates pa a ɛyɛ den ho hia na ama yɛn nipadua no ayɛ adwuma yiye. Sɛ wɔreyera a, ɔhaw pii betumi asɔre.Carbohydrates a ahoɔden wom ma nhyehyɛe ahorow yi nya ahoɔden wɔ yɛn nipadua mu:

• Adwene
• Asaabo a ɛma obi nya asaabo
• Koma mu ntini ahorow
• Ntini a ɛwɔ mfinimfini
• Nnuan a wɔyam

Sɛ saa akwaa yi nya ahoɔden a ɛfata a, wɔn dwumadi tu mpɔn na asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ asikreyare ne komayare no so tew. Sɛ nipadua no nnya carbohydrates pa a ɛdɔɔso a, sɛnkyerɛnne ahorow te sɛ:

• Tipaeɛ
• Ɔbrɛ
• Mrɛyɛ
• Ɛyɛ den sɛ wode w’adwene besi biribi so
• Abofono
• Ayamtim
• Vitamin ne mineral a enni nipadua mu

Ɔkwan bɛn so na wobɛpaw carbohydrates pa?

Ɛho nhia sɛ woyɛ aduannuru ho ɔbenfo ma eyi. Wubetumi de anammɔn kakraa bi a ɛnyɛ den adi eyi ho dwuma.

Ade a ɛho hia sen biara ne sɛ wode carbohydrates pa besi carbohydrates bɔne ananmu sen sɛ wobɛtwitwa afi hɔ koraa.

Ɔkwan a Wɔfa so Yɛ Mprɛte

Eyi yɛ ɔkwan a ɛyɛ mmerɛw yiye na mfaso wɔ so. Fa w’adwene kyekyɛ prɛte a woredi so no mu anan.

• Mprɛte no fã (afã abien): Fa nhabannuru a starch kakraa bi na ɛwom na fiber pii wom hyɛ mu ma. (sɛ nhwɛso no, kabege, bankye, akutu, akutu a ɛyɛ nwononwono , lettuce)
• Wo prɛte no fã bi (ɔfã biako): Fa aduan a starch wom to nkyɛn. Eyi betumi ayɛ aburow (aburow a ɛyɛ bruu na eye sen biara), ɛmo, ɛmo a ɛyɛ dɛ, atoko, ne nea ɛkeka ho.
• Bere a aka (ɔfã a etwa to): Fa ma protein fibea a srade nnim. (e.g. mpataa, akokɔ, nkesua, peas) .

Nneɛma a wɔde si ananmu a ɛnyɛ den

• Sɛ́ anka wode abodoo fitaa bedi dwuma: Paw paanoo a wɔde awi ayɛ, paanoo a wɔde esiam ayɛ atta, anaa paanoo a wɔde aburow ayɛ.
• Sɛ́ anka wubedi aburow fitaa no, fa yɛ wo su sɛ wubedi aburow a ɛyɛ bruu (aburow kɔkɔɔ/aburow a ɛyɛ bruu).
• Sɛ́ anka wobɛnom anonne a asikre wom: Nom biribi a efi awosu mu te sɛ nsu, akutu, anaa akutu nsu.
• Sɛ wote nka sɛ wubedi nnɔkɔnnɔkɔwade a: Di aduaba bi sen sɛ wubedi keeki anaa bisket.

Sɛ wowɔ aduruyɛ mu tebea bi te sɛ asikreyare a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woasi gyinae biara wɔ w’aduan ho. Obetumi aboa wo ma woapaw aduan a eye ma wo.

Nkrasɛm a Wɔde Kɔ Fie

• Ɛnyɛ carbohydrates nyinaa na enye. Ɛho hia na ama yɛn nipadua anya ahoɔden.
• Ɛsɛ sɛ yɛde yɛn adwene si carbohydrates ‘papa’ anaa nea ɛyɛ den so.Nhwɛso ahorow bi ne aburow a wɔde bran ayɛ, aburow, nhabannuru, nnuaba, ne nnuaba.
• To carbohydrates ‘bɔne’ anaa nea ɛnyɛ den ano hye . Nea ɛka eyi ho ne abodoo fitaa, aburow fitaa, asikre, ne nnuan ne anonne a ɛyɛ dɛ.
• Sɛ woretɔ nnuan a wɔayɛ no foforo a, kenkan nea wɔakyerɛw so no na woahu ‘asikre a wɔde aka ho’ dodow a ɛwɔ mu.
• ‘Plate Method’ a wode bedi dwuma no ho wɔ mfaso kɛse ma w’aduan a wobɛkari pɛ.
• Sɛ wowɔ aduruyɛ mu tebea biara a, ɛho hia yiye sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae biara wɔ w’aduan mu.

Carbohydrates, aduannuru, carbohydrates pa, carbohydrates bɔne, mu duru a ɛso tew, asikreyare