Èbu nusi ‘carbs’ siwo le nuɖuɖu siwo míeɖuna me fia, kple nukatae wole vevie nenema gbegbe ŋu kpɔa? Ðewohĩ wò ɖɔkta gblɔ na wò be nàɖu wò carbs dzi elabena suklidɔ le ŋuwò. Alo ɖewohĩ èle agbagba dzem be yeaɖe yeƒe carbs dzi akpɔtɔ be yeaɖe yeƒe lolo dzi akpɔtɔ. Nuka kee ɖanye susua o, egbea míaƒo nu tso nusi nye carbohydrate xexlẽ sia kple alesi tututu woawɔe ŋu. Mesesẽ abe alesi nèsusui ene o, eye ne èse egɔme nyuie la, wò ŋutɔ àte ŋu awɔe bɔbɔe.
Gbã la, mina míakpɔe ɖa be nukae nye carbohydrates?
Kpuie ko la, carbohydrates ye nye ŋusẽtsoƒe vevitɔ na míaƒe ŋutilã. Wole abe mɔ̃memi na ʋu ene. Ne míeɖu nuɖuɖu si me carbohydrates le la, míaƒe nuɖuɖumeŋusẽ trɔa wo kaba zua sukli, alo ‘ʋumesukli’ abe alesi míeyɔnae ene. Emegbe míaƒe ŋutilã zãa sukli ma tsɔ wɔa ŋusẽ si wòhiã le ɣeyiɣi ma me. Wodzraa susɔea ɖo ɖe ŋutilãa me be woazã emegbe.
Ne èle agbagba dzem be yeaɖe yeƒe lolo dzi akpɔtɔ alo akpɔ nɔnɔme aɖe abe suklidɔ ene gbɔ la, ele vevie ŋutɔ be nàɖe carbs siawo ɖuɖu dzi akpɔtɔ eye nàtia carbs ƒomevi siwo naa lãmesẽ wu.
Nukatae carbs xexlẽ le vevie na amesi ŋu suklidɔ le?
Ne suklidɔléla si le lãmesẽ me ɖu nuɖuɖu si me carbs le la, sukli si le woƒe ʋu me dzina ɖe edzi. Gake le ɣeyiɣi ma ke me la, lãmetsi aɖe si woyɔna be insulin, si ŋutilãa wɔna la gena ɖe eme eye wòkpɔa sukli ƒe agbɔsɔsɔ dzi be wòagasɔ gbɔ akpa o. Bu insulin be enye ʋuɖola, si fiaa mɔ sukliʋu siwo le ʋua me yia teƒe siwo sɔ (lãmenugbagbeviwo) le ɖoɖo nu.
Gake kuxi aɖe le suklidɔléla aɖe ŋu le ɖoɖo sia ŋu.
- Suklidɔ Ƒomevi 1: Ame siawo mewɔa insulin le woƒe ŋutilã me o. Eyata ehiã be woado insulin ɖe gota be woatsɔ akpɔ woƒe ʋumesukli dzi. Eyata be woano insulin agbɔsɔsɔme si sɔ na carbs agbɔsɔsɔme si woɖuna la, ele vevie be woanya carbs gram agbɔsɔsɔme si tututu le nuɖuɖu si woɖuna me.
- Suklidɔ Ƒomevi 2: Togbɔ be wowɔa insulin le ame siawo ƒe ŋutilã me hã la, ŋutilãa mewɔa nu nyuie ɖe insulin ma ŋu o (insulin ƒe dɔlélenutsiŋutete). Azɔ hã, ɖewohĩ agbɔsɔsɔ si wowɔ la masɔ gbɔ o. Eyata ele be amesiawo hã naɖɔ ŋu ɖo le carbs agbɔsɔsɔme si woɖuna ŋu.
Mina míadi nuɖuɖu siwo tututu me carbs le ɖa!
Ne míebu carbs ŋu la, abolo, bli, kple noodles ye vaa susu me na mí. Gake le nyateƒe me la, nuɖuɖu bubu geɖe li siwo me carbs le. Ne èle carbs xlẽm la, ele be nàɖɔ ŋu ɖo le esiawo katã ŋu.
| Nuɖuɖu ƒe hatsotso | Kpɔɖeŋu siwo bɔ le míaƒe dukɔa me |
|---|---|
| Nuɖuɖu siwo me Starch Le | Bli, abolo, noodles, mɔli, mɔli vivi, cassava, abolomegba, oats |
| Sukliwo | Sukli ɣi, aha viviwo, abolo, bisiklet, toffee, nuɖuɖu viviwo |
| Atikutsetse | Carbs le atikutsetsewo katã kloe, abe akɔɖu, mango, papaya, amititsetse, kple akɔɖu ene me. |
| Notsi & Yogurt | Notsi yeye, yogurt, notsi si womeɖe o |
| Amagbewo | Carbs mesɔ gbɔ ɖe amagbe akpa gãtɔ me o, gake ɖewo le nuwo abe beets, carrots, beans, kple pumpkin ene me. |
| Mɔliwo | Lentils, chickpeas, gbe damawo, peas |
Aleke nèwɔa ɖoɖo ɖe nuɖuɖu si asɔ na wò ŋu?
Ðoɖowɔwɔ ɖe carbs, protein, kple ami agbɔsɔsɔme si nèhiã gbesiagbe ŋu ate ŋu akpe ɖe ŋuwò nàlé wò ʋumesukli ƒe agbɔsɔsɔ ɖe te.
Eŋutinunyalawo kafui be míaxɔ míaƒe gbesiagbe nuɖuɖumeŋusẽ katã ƒe 45% va ɖo 65% tso carbohydrates me. Calorie 4 le carbohydrates gram 1 me.
Le kpɔɖeŋu me, ne èle nuɖuɖumeŋusẽ 2,000 ɖum gbesiagbe la, ele be nàɖoe be yeaɖu carbohydrates gram 225 va ɖo 325. Gake ne èle agbagba dzem be yeaɖe lolo dzi akpɔtɔ la , àte ŋu abu eŋu be yeaɖe agbɔsɔsɔ sia dzi akpɔtɔ va ɖo abe gram 100-150 ene gbesiagbe.
Le ame tsitsi si ŋu suklidɔ le gome la, taɖodzinu si wozãna le goawo katã mee nye be carbs gram 45-60 nanɔ esi le nuɖuɖu vevi ɖesiaɖe me eye gram 15-20 nanɔ numeɖenu ɖesiaɖe me . Ke hã, esia mesɔ na amesiame o.
Nu vevitɔ kekeake: Agbɔsɔsɔme siawo ate ŋu ato vovo le wò ƒexɔxɔ, wò kpekpeme, alesi nèwɔa dɔe, kple atike ɖesiaɖe si nèno nu. Eyata anyo wu eye anyo wu be nàƒo nu kple wò ɖɔkta alo nuɖuɖuŋutinunyala tso agbɔsɔsɔ si sɔ na wò ŋu.
Mina míaxlẽ nunyiame ŋuti nuŋɔŋlɔ si le nuɖuɖua ƒe agbaa dzi!
Fifia ele bɔbɔe ŋutɔ be nàxlẽ carbs siwo le nuɖuɖu siwo wobla ɖe agba me siwo nèƒlena le nuɖuɖudzraƒewo me. Kpɔ "Nutrition Facts" ƒe nuŋɔŋlɔ si le agbalẽvi la dzi ɖa ko.
1. Kpɔ akpa si nye "Total Carbohydrate" ɖa: Gram ƒe xexlẽme nye carbs ƒe agbɔsɔsɔ bliboa le nuɖuɖu ma me.
2. Kpɔ "Serving Size" ɖa: Esia le vevie ŋutɔ. Carbs ƒe xexlẽme si le ŋkɔa dzi la ku ɖe "Serving Size" ma ŋu ko. Le kpɔɖeŋu me, ne bisiklet babla ɖeka gblɔ be "Serving Size: 2 biscuits" eye woŋlɔ be carbs gram 15 la, ne èɖu bisiklet 4 la, àkpɔ carbs gram 30.
3. Kpɔ nyuie le "Dietary Fiber" ŋu: Woŋlɔ esia hã ɖe "Total Carbohydrate" te. Esia nye carb ƒomevi aɖe si míaƒe ŋutilã mate ŋu aɖu o. Eyata mekpɔa ŋusẽ gã aɖeke ɖe sukli ƒe agbɔsɔsɔ le ʋu me dzi o. Togbɔ be ame aɖewo bua "Net Carbs" to ka sia ɖeɖeɖa tso carbs bliboa me hã la, ɖɔktawo kafui be woazã "Total Carbohydrate" ƒe asixɔxɔ .
Vovototo si le carbs bɔbɔe kple esiwo sesẽ dome
Carbs ƒomevi eve ye li. Togbɔ be wobua wo ame evea siaa le gram me le mɔ ɖeka nu hã la, ŋusẽ si wokpɔna ɖe ŋutilã dzi la to vovo kura. Eyata ele vevie be nànya vovototo si le wo dome.
| Ŋutinu | Carbohydrates Blewuwo | Carbohydrates siwo me nu sesẽwo le |
|---|---|---|
| Nɔnɔme | Sukli ƒe molecule bɔbɔewoe wotsɔ wɔe. | Sukli ƒe moleculewo do ƒome kple wo nɔewo le kɔsɔkɔsɔ didiwo me. |
| Nuɖuɖumeŋusẽ ƒe dɔwɔwɔ | Woɖunɛ kabakaba ŋutɔ eye wònaa ŋusẽ. | Exɔa ɣeyiɣi didi hafi wòɖua nu. |
| Ŋusẽ si wòkpɔna ɖe sukli si le ʋu me dzi | Sukli ƒe agbɔsɔsɔ le ʋu me dzina ɖe edzi kpata. | Sukli ƒe agbɔsɔsɔ le ʋu me dzina ɖe edzi vivivi eye wòyia edzi ɖaa. |
| Nunyiame ƒe asixɔxɔ | Zi geɖe la, esi nunyiame mele wo si o ta la, woyɔa wo be "calorie ƒuƒlu." | Nunyiamewo abe fibre, vitamin, kple mineral ene sɔ gbɔ ɖe eme. |
| Kpɔɖeŋuwo | Sukli, aha viviwo, abolo ɣi, abolo, bisiklet, nu viviwo. | Bli dzẽ, millet, oats, atikutsetsewo, amagbewo, lãmi, chickpeas. |
Carbohydrates sesẽwo tiatiae nye nyuitɔ kekeake na wò lãmesẽ.
Ne èno insulin la, aleke nàwɔ atrɔ asi le wò carbohydrate ƒe agbɔsɔsɔ ŋu?
Esia le vevie ŋutɔ na ame aɖewo siwo noa insulin hena nuɖuɖu. Ele be nàbu insulin agbɔsɔsɔme si sɔ na carbs gram agbɔsɔsɔme si le nuɖuɖu si nèɖuna me. Míeyɔa esia be "Insulin kple Carbohydrate ƒe sɔsɔme." Eyae nye be carbs gram agbɔsɔsɔme si woate ŋu atsɔ insulin unit 1 aɖu.
Zi geɖe la, insulin si wɔa dɔ kabakaba ƒe unit 1 ate ŋu akpɔ carbohydrates siwo ade gram 12-15 dzi. Gake asixɔxɔ si le mamã dedie nu koe esia nye.
Nuxlɔ̃ame: Nusɔsɔ sia toa vovo ŋutɔ tso ame ɖeka gbɔ yi bubu gbɔ. Ate ŋu atrɔ hã ne nuwo abe ŋkekea ƒe ɣeyiɣi, kamedede agbɔsɔsɔme si nèwɔna, kple nuteɖeamedzi ƒe agbɔsɔsɔ ene. Eyata ele vevie be nàwɔ dɔ kple wò ɖɔkta be nàdi xexlẽme si sɔ na wò ŋutilã koŋ eye nàwɔ ɖoɖo. Mègatrɔ wò insulin ƒe agbɔsɔsɔme le ɖokuiwò si gbeɖe o.
Gbedasi si Wotsɔ Yi Aƒeme
- Carbs xexlẽ nye mɔ nyui aɖe si dzi woato akpe ɖe ame ŋu wòaɖu suklidɔ dzi eye wòaɖe wò lolo dzi akpɔtɔ.
- Mègaŋlɔ be o be menye abolo kple bli koe carbs le o, ke boŋ atikutsetsewo, notsi, amagbe aɖewo, kple nukuwo hã me.
- Ne èle nuɖuɖu siwo wobla ɖe agba me ƒlem la, lé ŋku ɖe akpa siwo le "Total Carbohydrate" kple "Serving Size" ŋu nyuie.
- Carbs sesẽwo abe nuku blibowo, amagbewo, kple mɔli ene tiatia ɖe carb bɔbɔewo abe sukli kple wɔ ɣi ene teƒe nyo wu na wò lãmesẽ sã.
- Kpɔ egbɔ be yeƒo nu kple wò ɖɔkta tso carbs agbɔsɔsɔme si nèhiã gbesiagbe kple ne èno insulin la, agbɔsɔsɔme si sɔ na esia ŋu be nàxɔ aɖaŋuɖoɖo nyuitɔ kekeake.
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