"Hey ɖɔkta, suklidɔ le ŋunye... Eyata ɖe wònyo be maɖu amagbe vivi abe karɔt enea? Ðe wòana nye ʋumesukli nadzi ɖe edzia?" Ame geɖe siwo ŋu suklidɔ le la biaa nya sia. Togbɔ be karɔt nye amagbe si naa lãmesẽ hã la, wovɔ̃na vie le eƒe vivi ta. Eyata egbea, mina míaƒo nu tso nenye be karɔt nyo na wò ŋutɔŋutɔ si ŋu suklidɔ le alo menyo na wò o, kple alesi wòkpɔa ŋusẽ ɖe wò ʋumesukli ƒe agbɔsɔsɔ dzii ŋu.
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Gbã la, nukae nye ʋumesukli?
Kpuie ko la, sukli si le ʋu me, alo le atikewɔwɔ me la, glucose,'' nye sukli ƒe agbɔsɔsɔ si le wò ʋu me. Sukli sia tsoa nuɖuɖu siwo míeɖuna me vaa míaƒe ŋutilã me. Sukli sia le vevie na ŋutilãa ƒe dɔwɔwɔ kple ŋusẽ. Ele abe mɔ̃memi na ʋu ene.
Gake kuxiae nye ne sukli ƒe agbɔsɔsɔ sia dzi ɖe edzi akpa. Ne sukli ƒe agbɔsɔsɔ le ʋu me gakpɔtɔ le kɔkɔm ne womekpɔ edzi nenema o la, ateŋu ahe nɔnɔme aɖe si woyɔna be Type 2 Diabetes vɛ. Ne suklidɔ le ame aɖe ŋu xoxo la, nɔnɔmea ate ŋu agblẽ ɖe edzi. Esia tae wòle be míaɖɔ ŋu ɖo le nu siwo míeɖuna ŋu.
Azɔ mina míakpɔ alesi karɔt sɔ ɖe ŋutinya sia nu ɖa. Karɔt nye amagbe si me starch mele o. Eyata le suklidɔléla gɔ̃ hã gome la, karɔt nye tiatia si le dedie ŋutɔ ne wole ŋku lém ɖe sukli ƒe agbɔsɔsɔ si le woƒe ʋu me ŋu. Ne èle nuɖuɖu tɔxɛ aɖe abe keto'' ene dzi wɔm hã la, karɔt ʋee aɖewo tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu manye kuxi o.
Karɔt Kple Glycemic Index (GI) .
Azɔ mina míaku nu me ayi ŋgɔe vie. Nya ɖeka si nèse godoo ne èle nu ƒom tso suklidɔ ŋu enye Glycemic Index alo (GI).
Nukae nye GI? Edzidzea alesi nuɖuɖu alo nunono si míeɖuna nana míaƒe ʋumesukli dzina ɖe edzi kabakabae. Enye dzidzenu si tso 1 va ɖo 100. Asixɔxɔ si nye 100 fia be nuɖuɖua naa sukli ƒe agbɔsɔsɔ le ʋu me dzina kabakaba abe ɖe míele sukli (glucose) ɖum ene.
Zi alesi nuɖuɖu aɖe ƒe GI ɖiɖi la, zi nenemae wòana wò ʋumesukli ƒe agbɔsɔsɔ nadzi ɖe edzi blewui. Esia fia be ŋusẽ geɖe wu asu ŋutilãa si.
Bu eŋu kpɔ, ati ƒomevi aɖewo dzona kabakaba eye wofiãna kabakaba (High GI). Ati ƒomevi aɖewo xɔa ɣeyiɣi didi hafi wofiã (Low GI). Nuɖuɖu siwo ƒe GI mesɔ gbɔ o siwo ɖea ŋusẽ ɖe go kabakaba la nyo na suklidɔléla.
Eyata nukae nye GI ƒe asixɔxɔ si le karɔt ŋu?
- Karɔt ƒuƒu ƒe GI ƒe xexlẽme le sue ŋutɔ si nye 16 .
- GI ƒe asixɔxɔ si le karɔt siwo woɖa ŋu le 32 va ɖo 49 dome .
Ema fia be aleke kee nèɖalé ŋku ɖe eŋu o, karɔt nye amagbe si le nuɖuɖu siwo me sukli mesɔ gbɔ ɖo o ƒe hatsotso me .
| Glycemic index (GI) ƒe agbɔsɔsɔ | Asixɔxɔ ƒe didime |
|---|---|
| GI si bɔbɔ ɖe anyi | 1 - 55. Ƒe 1999 me |
| GI si le titina | 56 - 69. Ƒe 1999 me |
| GI si kɔkɔ wu | 70 alo esi wu nenema |
Gake nu ɖeka si dzi wòle be míaɖo ŋkui. Ne ètsɔ nu viviwo, sukli, alo anyitsi de karɔt me ne èle wo ɖam la, woƒe GI ƒe asixɔxɔ adzi ɖe edzi. Gake esi wònye be fibre sɔ gbɔ ɖe karɔt me le dzɔdzɔme nu ta la, ekpena ɖe ame ŋu wòɖua alesi ŋutilãa xɔa sukli kabakabae dzi. Ne wotsɔ karɔt sɔ kple ke ƒe amagbe bubuwo abe mɔli ene la, GI ƒe asixɔxɔ le karɔt ŋu le sue ŋutɔ.
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Check Availability →Glycemic Load (GL) hã le vevie!
Menye GI si wòle be nàlé ŋku ɖe eŋu koe o. Dzidzenu vevi bubu aɖe hã li, eye eyae nye Glycemic Load, alo (GL).
Nusi GL wɔna enye be eƒoa GI ƒe asixɔxɔ kple nuɖuɖu ƒe lolome nu ƒu be wòana nàkpɔ ŋusẽ ŋutɔŋutɔ si wòkpɔ ɖe wò ʋumesukli ƒe agbɔsɔsɔ dzi ƒe nɔnɔmetata blibo. Bu eŋu kpɔ, ne nuɖuɖu aɖe ƒe GI ƒe asixɔxɔ le sue hã la, ne èɖui geɖe la, ate ŋu ana ŋusẽ si wòkpɔna ɖe wò ʋumesukli dzi katã (GL) nadzi ɖe edzi.
Eyata nukae nye GL ƒe asixɔxɔ si le karɔt ŋu?
Zi geɖe la, karɔt ƒuƒu eve ƒe GL ƒe asixɔxɔ bɔbɔ ŋutɔ anɔ abe 8. Esia fia be karɔt nye nuɖuɖu si le nuɖuɖu siwo ƒe GL ƒe asixɔxɔ le sue (Low Glycemic Load) ƒe hatsotso me.
| Glycemic agba (GL) ƒe agbɔsɔsɔ | Asixɔxɔ ƒe didime |
|---|---|
| Low (GL si bɔbɔ) . | 1 - 10. Ƒe 1999 me |
| Medium GL | 11 - 19 ƒe ɣleti |
| GL si kɔkɔ wu | 20 alo esi wu nenema |
Amagbe nyui bubu siwo ƒe GI mede o
Zi geɖe la, tsi yɔa amagbe yeyewo me eye nunyiame, vitamin, kple mineral sɔ gbɔ ɖe wo me. Amagbe geɖe hã ƒe GI mebɔ o. Amagbe bubu aɖewo siwo nàte ŋu aɖu dedie ne suklidɔ le ŋuwòe nye esi:
- Broccoli si wotsɔa lãgbalẽ wɔe
- Na
- Seƒoƒotsihe
- Na
- Tomatre
- Batu
- Agba damawo abe aŋanyi kple kale ene
- Bell pepper (tɔmelã chili) .
- Sabala
- Okra
- Sabala si wotsɔa lãgbalẽ wɔe
- Ŋɔlixexi
- Turnip ƒe lãgbalẽ
- Asparagus ƒe lãgbalẽ
Esiawo tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu akpe ɖe ŋuwò nàɖu sukli ƒe agbɔsɔsɔ le ʋu me dzi eye wòana nunyiame siwo wò ŋutilã hiã.
Gbedasi si Wotsɔ Yi Aƒeme
- Karɔt nye nuɖuɖu si le dedie ŋutɔ eye wòle lãmesẽ me na amesi ŋu suklidɔ le. Mègavɔ̃ wo o.
- Glycemic Index (GI) kple Glycemic Load (GL) le karɔt me ʋee ŋutɔ , eyata womedzia sukli ƒe agbɔsɔsɔ ɖe ʋu me enumake o.
- Karɔt ƒuƒu ƒe GI bɔbɔ wu karɔt siwo woɖa, eyata anyo wu be nàɖu wo ƒuƒu le salad me ne anya wɔ.
- Abe alesi wòle le nusianu gome ene la, agbɔsɔsɔ le vevie . Esi karɔt nyo ta la, mefia be nàɖu wo geɖe zi ɖeka o. Zã wo abe nuɖuɖu si da sɔ ƒe akpa aɖe ene.
- Ne nane tsi dzi na wò le wò nuɖuɖu alo nuɖuɖu aɖe koŋ ŋu la, anyo wu ɣesiaɣi be nàƒo nu tso eŋu na wò ɖɔkta .
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