Mina míasrɔ̃ nusiwo tututu carbohydrates nye kple alesi wole vevie na wò ŋutilãe.

Èbu alesi nuɖuɖu si míeɖuna naa ŋusẽ míaƒe ŋutilã ŋu kpɔa? Alo èbia ɖokuiwò kpɔ be nukae nye carbohydrates kple nukatae wole vevie na mí hã? Egbea, míaƒo nu tso nunyiame vevi siawo siwo woyɔna be carbohydrates ŋu le mɔ bɔbɔe aɖe ŋutɔ si gɔme nàte ŋu ase bɔbɔe nu.

Nukae nye carbohydrates?

Kpuie ko la, carbohydrates ye nye nunyiame ƒomevi vevitɔ si le nu siwo míeɖuna kple esiwo míenona dometɔ aɖewo me. Ne míagblɔe tututu la, wodzena le nunyiame gãwo ƒe hatsotso me . Sukli, starch (abe nukuwo ene), kple fibre nye carbohydrates ƒomeviwo.

Míaƒe ŋutilã hiã nunyiame gã ƒomevi eve bubuwo: ami kple protein. Be míaƒe ŋutilã nanɔ lãmesẽ me la, ele be míana nunyiame etɔ̃awo katã nada asɔ .

Nukatae míaƒe ŋutilã hiã carbohydrates?

Nu vevitɔe nye esi: Carbohydrates ye nye dzotsinu vevitɔ si naa ŋusẽ míaƒe ŋutilã. Abe alesi míedea petrol alo diesel ʋu me ene la, carbohydrates siawo koŋue naa ŋusẽ míaƒe ŋutilã be wòawɔ dɔ, abu tame, aɖu nu, aƒu du, ati kpo, ahawɔ nusiawo katã.

Na míalé ŋku ɖe alesi esia dzɔnae ŋu, alo?

1. Ne míeɖu nuɖuɖu si me carbohydrates le la, míaƒe nuɖuɖumeŋusẽ gblẽa nu le eŋu vivivi.

2. Emegbe carbohydrates siawo siwo gblẽ, siwo míeyɔna fifia be sukli alo sukli si le ʋu me , la gena ɖe míaƒe ʋu me.

3. Emegbe míaƒe ŋutilã wɔa lãmetsi aɖe si woyɔna be insulin . Insulin sia kpena ɖe sukli si ƒo ƒu ɖe ʋua me ŋu be wòaɖo míaƒe ŋutilã ƒe lãmenugbagbeviwo me eye wòana ŋusẽ nado tso eme.

4. Bu eŋu kpɔ, ne míaƒe ŋutilã xɔ sukli geɖe wu esi míehiã la, edzranɛ ɖo ɖe míaƒe lãmekawo kple aklã me hena zazã emegbe.

5. Ne wowu seɖoƒe si woɖo be woadzrae ɖo la, ekema ŋutilãa dzraa sukli si sɔ gbɔ sia ɖo abe ami ene .

Carbohydrates agbɔsɔsɔme si míeɖuna kpɔa ŋusẽ ɖe míaƒe ʋumesukli ƒe agbɔsɔsɔ dzi tẽ. Ne míeɖu carbohydrates fũ akpa la, sukli si le míaƒe ʋu me ate ŋu adzi ɖe edzi. Woyɔa esia be `(suklidɔ).` Ne nɔnɔme sia yi edzi la, ke èle afɔku gã aɖe me be nàxɔ `(Suklidɔ).` Azɔ hã, ne ame aɖewo meɖu carbohydrates wòsɔ gbɔ o la, woƒe ʋumesukli ateŋu aɖiɖi. Woyɔa esia be `(suklidɔ ƒe agbɔsɔsɔ si mede ame dzi o)`.

Vovototo kae le carbohydrates bɔbɔewo kple carbohydrates sesẽwo dome?

Enyo, azɔ mina míalé ŋku ɖe carbohydrates ƒomevi vevi eveawo ŋu. Wonye carbohydrates bɔbɔewo kple carbohydrates sesẽwo.

Vovototo si le wo ame evea dome nɔ te ɖe atike ƒe wɔwɔme si le nuɖuɖu aɖe me kple alesi míaƒe ŋutilã ɖunɛ kabakabae dzi .

• Carbohydrates Sesẽwo: Esiawo xɔa ɣeyiɣi didi vie hafi míaƒe ŋutilã te ŋu ɖua nu. Eyata ne míeɖu esiawo la, sukli ƒe agbɔsɔsɔ le ʋu me medzina ɖe edzi enumake o. Woawoe naa ŋusẽ ŋutilãa. Azɔ hã, vitamin, mineral kple fibre gbogbo aɖewo le carbohydrates sesẽ siawo me siwo míaƒe ŋutilã hiã. Amesiawo le abe mía xɔlɔ̃ veviwo ene, eye woɖea vi na ŋutilãa ŋutɔ. Le kpɔɖeŋu me, bran bli, oats, kurakkan, amagbewo, atikutsetsewo (ɖewo).

• Carbohydrates Blewu: Le go bubu me la, carbohydrates bɔbɔewo nye sukli ƒomevi aɖe si woɖuna kabakaba . Eyata ne èɖu esiawo la, wò ʋumesukli ƒe agbɔsɔsɔ dzina ɖe edzi enumake. Bu alesi kɔkɔ si dona le aha vivi aɖe nono vɔ megbe ŋu kpɔ. Gake kɔkɔ ma ɖiɖina kabakaba. Ne èɖua carbohydrates bɔbɔe geɖe akpa la, anɔ eme be wò lolome adzi ɖe edzi, suklidɔ, dzidɔ, eye wò ʋumemi nadzi ɖe edzi. Le kpɔɖeŋu me, nuwo abe sukli, nu vivi, abolo ɣi, kple abolo ene. Ele be nàɖɔ ŋu ɖo vie le nusiawo ŋu.

Bu eŋu kpɔ, seselelãme si nèsena le ɖokuiwò me ne èɖu abolo ɣi kakɛ aɖe, kple seselelãme si nèsena le ɖokuiwò me ne èɖu bli si wotsɔ lãgbalẽ wɔe aɖe. Abolo ɣi ate ŋu ana dɔ nawu wò kaba, gake bli si wotsɔ lãgbalẽ wɔe nana nèɖia ƒo ɣeyiɣi didi wu, alo? Emae nye vovototoa.

Eyata ɖe carbohydrates bɔbɔewo gblẽ ŋutɔŋutɔa?

Esesẽ vie be woade dzesi nuwo abe, "Oo, esiawo nyo, esiawo menyo o. " ​​Carbohydrates bɔbɔewo menye "vɔ̃ɖi" kokoko o. Gake womenaa nunyiame siwo carbohydrates sesẽwo naa míaƒe ŋutilã la ke o.

Nu nyuitɔ si nàwɔe nye be nàde carbohydrates sesẽ siwo me nunyiame sɔ gbɔ ɖo alesi nàte ŋui wò nuɖuɖu me eye nàɖu carbohydrates bɔbɔe siwo nèɖuna dzi ahaɖe wo dzi akpɔtɔ. Nunya anɔ eme be nàbia wò ɖɔkta hena nunyiame ŋuti aɖaŋuɖoɖo si nyo na wò.

Nukawoe nye carbohydrates ƒomeviwo?

Carbohydrates ƒomevi vevi etɔ̃e le nuɖuɖu kple nunono me:

1. Fibre (Fibre) ƒe ƒuƒoƒo

2. Starch-wo

3. Sukliwo

Fiber kple Starches nye Complex Carbohydrates ƒomeviwo . Sukliwo nye Simple Carbohydrates ƒomeviwo.A ƒomevi aɖe. Ne èlé ŋku ɖe nunyiame ŋuti nuŋɔŋlɔ si le nuɖuɖu ƒe agba si nèƒle le fiase me ŋu la, àkpɔe be woŋlɔe be "Total Carbohydrates." Ema fia be ƒomevi etɔ̃awo katã ƒe ƒuƒoƒo.

Mina míasrɔ̃ nu tso fibre ŋu vie.

• Fiber nye nane si le nuɖuɖu siwo wotsɔ numiemiewo wɔe, abe atikutsetsewo, amagbewo, kple nuku blibowo ene me. Nuɖuɖu siwo wotsɔ lãwo wɔe, abe nyinotsi kple lã kple tɔmelã ene, metsɔa fibre aɖeke kura o.
• Fiber hã nye carbohydrate ƒomevi aɖe si gɔme sese sesẽ, si naa lãmesẽ. Ka ƒomevi vevi eve li: ka si me wodea tsii ( si lɔ̃na le tsi me) kple ka si melɔna o (si melɔ̃na le tsi me o). Le kpɔɖeŋu me, ka si me mekɔ o le bli me.
• Togbɔ be míaƒe ŋutilã mete ŋu ɖua ka nyuie o hã la, ka sia si me wodea tsii eye melɔ̃na o la kpena ɖe nuɖuɖumeŋusẽ ŋu ne ele míaƒe dɔgbowo me tom, si wɔnɛ be dɔgbo meganɔa dɔme o. Menye ema ɖeɖeko o, fiber hã kpena ɖe mía ŋu míeɖua sukli ƒe agbɔsɔsɔ le ʋu me dzi, eɖea ʋumemi ƒe agbɔsɔsɔ dzi kpɔtɔna, eye wònana míeɖia ƒo ɣeyiɣi didi wu .
• Nuɖuɖuŋutinunyalawo kafui be ame tsitsiwo naɖu fibre gram 25 va ɖo 30 ya teti gbesiagbe, gake agbɔsɔsɔ ma ƒe afã koe ame akpa gãtɔ ɖuna.
• Nuɖuɖu aɖewo siwo me fibre sɔ gbɔ ɖo:
• Nukuwo abe gbegãdzi, chickpeas, lentils, green peas, kple peanuts ene.
• Atikutsetsewo, vevietɔ esiwo woate ŋu aɖu kple eƒe aŋgba (akɔɖu, pears) kple atikutsetse siwo ŋu kpe le (berry).
• Nutsetsewo (almonds, walnuts), mɔli nukuwo, ɣe ƒe keklẽ ƒe nukuwo.
• Nuku siwo wotsɔ nuku blibo wɔe (bli dzẽ, oats, millet, lu blibo ƒe abolo kple pasta).
• Amagbewo (bli, broccoli, seƒoƒotsihe, mɔli).

Nukae nye starch?

• Starch hã nye carbohydrates ƒomevi aɖe si me nu sesẽwo le. Wonaa vitamin kple mineral (micronutrients) míaƒe ŋutilã.
• Carbohydrates siwo me nu sesẽwo le xɔa ɣeyiɣi didi hafi woɖuna, eyata wokpena ɖe ame ŋu be sukli ƒe agbɔsɔsɔ le ʋu me nɔa te eye wònana nèɖia ƒo ɣeyiɣi didi wu . Nuɖuɖu siwo me starch le ƒe akpa gãtɔ dzena le hatsotso sia me.
• Nuɖuɖu siwo me starch le:
• Mɔliwo abe gbegãdzi, peas, lentils, kple cowpeas ene.
• Atikutsetsewo (akɔɖu, atikutsetsewo, tsitsetse).
• Nuku siwo wotsɔ nuku blibo wɔe (bli dzẽ, oats, lu blibo ƒe abolo kple pasta).
• Amagbewo (bli, peas, mɔli).

Mina míanɔ ŋudzɔ ɖe sukliwo hã ŋu.

• Sukli nye carbohydrates bɔbɔe ƒomevi aɖe. Míaƒe ŋutilã ɖua carbohydrates bɔbɔe siawo kaba ŋutɔ.Eyata sukli ƒe agbɔsɔsɔ le ʋu me dzina ɖe edzi kpata, eye emegbe wòɖina kabakaba. Ne èɖu nuɖuɖu vivi aɖe vɔ la, kasia ŋusẽ geɖe le ŋuwò, alo? Gake le ɣeyiɣi aɖe megbe la, ɖewohĩ ɖeɖi te ŋuwò eye alɔ̃ le wuwòm. Nusitae nye esi.
• Sukli ƒomevi vevi eve li:
• Sukli siwo le dzɔdzɔme nu: Sukli siwo le notsi kple atikutsetse yeyewo me la dzena le hatsotso sia me.
• Sukli siwo wotsɔ kpe ɖe eŋu: Esiae nye sukli si wotsɔ dea nuwo abe nu viviwo, bisiklet, abolo, atikutsetse siwo le gaze me, atikutsetsenono (ɖewo), kple soda me.
• Woate ŋu atsɔ ŋkɔ vovovo geɖe ayɔ sukliwo le nuɖuɖu ƒe ŋkɔwo dzi. Àte ŋu akpɔ ŋkɔwo abe esiawo ene:
• `Agave ƒe tsinyenye`
• `Cane syrup` alo `Bli ƒe tsinyegoe`
• `Dextrose`, `Fructose`, `Sukrose`
• Anyitsi
• Molasses ƒe lãgbalẽ
• Sukli
• Sukli ƒe agbɔsɔsɔ dzi ɖeɖe kpɔtɔ le vevie ŋutɔ be sukli ƒe agbɔsɔsɔ le ʋu me nanɔ lãmesẽ me. Azɔ hã, nuɖuɖu siwo me sukli sɔ gbɔ ɖo la me nunyiame sɔ gbɔ ɖo. Esia ate ŋu ana ame nalolo. Ðe seɖoƒe na nuɖuɖu siwo ŋu wokɔ (abolo ɣi, wɔ ɣi siwo wotsɔ wɔe), nuɖuɖu viviwo, akpɔnɔ viviwo, kple aha viviwo alesi nàte ŋui.
• Amerika Dzi Habɔbɔ (AHA) kafui be:
• Le nyɔnu akpa gãtɔ gome la, womeɖo aɖaŋu be woaɖu sukli si wotsɔ kpe ɖe eŋu wu gram 25 (teaspoon 6 alo calorie 100) gbesiagbe o .
• Le ŋutsu akpa gãtɔ gome la, womeɖo aɖaŋu be woaɖu sukli si wotsɔ kpe ɖe eŋu wu gram 36 (teaspoon 9 alo calorie 150) gbesiagbe o .

Carbohydrate nenie nèhiã gbesiagbe?

Le nyateƒe me la, carbohydrates xexlẽme aɖeke meli si wòle be nàɖu gbesiagbe o. Enɔ te ɖe nu geɖe dzi, siwo dometɔ aɖewoe nye ƒe si nèxɔ, ŋutsu alo nyɔnu nyenye, atikewɔwɔ me nɔnɔme ɖesiaɖe si le ŋuwò (abe suklidɔ ene), wò gbesiagbe dɔwɔnawo ƒe agbɔsɔsɔ, kple nenye be èle agbagba dzem be yeaɖe wò lolo dzi akpɔtɔ. Suklidɔléla aɖewo kpɔnɛ be carbohydrates xexlẽ kpena ɖe yewo ŋu wokpɔa sukli ƒe agbɔsɔsɔ le yewoƒe ʋu me.

Le ame akpa gãtɔ gome la, United States ƒe Agbledenyawo Gbɔkpɔha (USDA) kafui be woaɖu nu le "Lãmesẽ Plɛti" ƒe susu nu. Ema nye:

• Tsɔ atikutsetsewo kple amagbewo yɔ wò agba ƒe afã me .
• Tsɔ nuku blibowo (abe bli dzẽ, buckwheat, kple atta wɔ ene) yɔ wò agba ƒe akpa enelia me .
• De protein (abe tɔmelã, lã, azi, nyinotsibabla, lãgbalẽ ene) yɔ akpa enelia mamlɛa me.

Ðe nuɖuɖu si ɖea carbohydrates dzi kpɔtɔna alo ɖenɛ ɖaa nyoa?

Ame aɖewo ɖea carbohydrate ɖuɖu dzi kpɔtɔna be woaɖe woƒe lolo dzi akpɔtɔ. Azɔ hã, ɖɔkta aɖewo kafua nuɖuɖu tɔxɛwo, abe Keto nuɖuɖu ene, na atikewɔwɔ ƒe nɔnɔme aɖewo, abe asrãdɔ ene.

Gake esesẽna ŋutɔ be woalé mɔxeɖenu mawo me ɖe asi ɣeyiɣi didi. Nuɖuɖu aɖewo siwo xea mɔ na carbohydrates ate ŋu anye esiwo me lãmi kple ami sɔ gbɔ ɖo. Nuɖuɖu siawo ƒomevi ate ŋu ana dzidɔ xɔxɔ hã nadzi ɖe edzi.

Eyata ele vevie ŋutɔ be nàbia wò ɖɔkta hafi awɔ tɔtrɔ gã aɖeke le wò nuɖuɖu ŋu, vevietɔ ne èle carbohydrates dzi ɖeɖe kpɔtɔ ŋu bum.

Eyata, esiae nye nu vevitɔ kekeake si dzi wòle be nàɖo ŋkui (Take-Home Message) .

Enyo, míeƒo nu geɖe tso carbohydrates ŋu, alo? Nu vevitɔ kekeake siwo dzi wòle be nàɖo ŋkui tso nusiawo katã me enye:

• Carbohydrates hiã vevie be míaƒe ŋutilã nanɔ lãmesẽ me eye wòawɔ dɔ nyuie. Woawoe nye míaƒe ŋusẽtsoƒe vevitɔ.
• Dze agbagba nàtia carbohydrates siwo gɔme sese sesẽ wu carbohydrates bɔbɔewo (abe bli dzẽ, nuku blibowo, amagbewo, kple atikutsetsewo ene).
• De nuɖuɖu siwo me nunyiame le alesi nàte ŋui siwo me fibre, vitamin, kple mineral sɔ gbɔ ɖo la wò nuɖuɖu me .
• Ðe nuɖuɖu kple nunono siwo me wode sukli le (nuɖuɖu viviwo kple nunonowo) dzi kpɔtɔ alesi nàte ŋui.
• Kpɔ wò ɖɔkta alo nuɖuɖuŋutinunyala gbɔ be nànya carbohydrates agbɔsɔsɔme si sɔ na wò le wò lãmesẽ ƒe nɔnɔme kple agbenɔnɔ nu.

Ne nya siawo le susu me na wò eye nèlé be na wò nuɖuɖu la, àte ŋu anɔ agbe si me lãmesẽ le, si me ŋusẽ le godoo!

` Carbohydrates, sukli, starch, fiber, nuɖuɖu nyui, nunyiame, suklidɔ