Ne wò ɖɔkta gblɔ na wò be suklidɔ le ŋuwò la, nu gbãtɔ si ava susu me na wòe nye ɖewohĩ, "Enyo, fifia ele be mano atike le nye agbemeŋkekewo katã me." Ame geɖe susuna be atikewo zazã koe nye mɔ si dzi woato aɖu suklidɔ dzi. Gake menye nyateƒeae nye ema o. Mɔzɔzɔa ƒe akpa ɖeka koe atikewɔwɔ nye. Wò gbesiagbegbenɔnɔ, si me nusiwo nèɖuna, kamedede, kple susu ƒe lãmesẽ hã le, kpɔa ŋusẽ gã aɖe ɖe edzi wu. Egbea, mina míaƒo nu tso alesi woawɔ ayi ŋgɔ wu atikewo zazã ahakpɔ suklidɔ gbɔ nyuie to agbenɔnɔ si me lãmesẽ le me ŋu.
Nukatae agbenɔnɔ le vevie nenema gbegbe ɖo?
Kpuie ko la, atikewo ɖeɖe mesɔ gbɔ be woatsɔ aɖu suklidɔ dzi o. Wò nuɖuɖu, kamedede, kple nuteɖeamedzi katã kpɔa ŋusẽ ɖe wò ʋumesukli ƒe agbɔsɔsɔ dzi tẽ.
Bu eŋu kpɔ, insulin nye lãmetsi si kpena ɖe míaƒe ŋutilã ƒe lãmenugbagbeviwo ŋu be woazã sukli (glucose) abe ŋusẽ ene. Suklidɔ dzɔna ne insulin sia ƒe dɔwɔwɔ me gblẽ. Ne sukli sɔ gbɔ ɖe ʋu me ɣeyiɣi didi aɖe la, ate ŋu ahe kuxi sesẽwo abe ŋku ƒe dɔmawɔmawɔ nyuie, lãmekawo ƒe gbegblẽ, dzidɔ, ayikudɔ, kple aɖudɔ ene vɛ.
Nya nyuiae nye be woate ŋu axe mɔ ɖe kuxi siawo katã nu to agbenɔnɔ si me lãmesẽ le zazã me . Numekuku aɖewo ɖee fia be suklidɔléla siwo zɔna ɖe agbe nyui nɔnɔ dzi la ate ŋu axɔ dzidɔ ƒe afã wu amesiwo mezɔna o.
Lolo dzi ɖeɖe kpɔtɔ kple kamedede ate ŋu akpe ɖe wò ŋutilã ƒe lãmenugbagbeviwo ŋu be woawɔ nu ɖe insulin ŋu nyuie wu. Le ame aɖewo gome la, agbenɔnɔ ƒe tɔtrɔ siawo kpɔa dzidzedze ale gbegbe be woate ŋu aɖu woƒe suklidɔ (si ƒe tsɔtsɔke) dzi atike manɔmee.
Ðo ŋku edzi be menye suklidɔe nye wò agbe ƒe nuwuwu o. Enye mɔnukpɔkpɔ yeye be nàlé be na wò ŋutilã nyuie wu eye nànɔ lãmesẽ me.
Ðe míate ŋu aɖu suklidɔ dzi to nuɖuɖu dzia?
"Akunya" nuɖuɖu tɔxɛ aɖeke meli na suklidɔ o. Gake nuɖuɖu si da sɔ si me nunyiame le ate ŋu akpe ɖe ŋuwò nàɖu wò kpekpeme dzi eye wò ʋumesukli ƒe agbɔsɔsɔ nanɔ te. Na míalé ŋku ɖe nusi nàte ŋu awɔ atsɔ awɔ ema ŋu.
- Dzudzɔ nunono siwo me sukli le nono egbea: Sukli teaspoon 9 ate ŋu anɔ aha viviwo kple kamedefefenu vovovowo me. Esiawo tsɔa nuɖuɖumeŋusẽ si mehiã o kpena ɖe ame ŋu eye wònana ame ƒe lolo dzina ɖe edzi. Ke boŋ no tsi, tii si me wode nu vivii o, belimal, alo ranawara.
- Tsɔ amagbe siwo me starch mesɔ gbɔ ɖo o ɖo nɔƒe gbãtɔ:Carbohydrates kple calorie mesɔ gbɔ ɖe amagbe siawo me o. Vitamin, mineral, kple fibre hã sɔ gbɔ ɖe wo me. Broccoli, kabɔb, gbe, karɔt, tomatos, amagbewo, kple seƒoƒotsihe le hatsotso sia me. Amerikatɔwo ƒe Suklidɔ Habɔbɔ ɖo aɖaŋu be nàtsɔ amagbe siawo ayɔ wò agba ƒe afã.
- Mɔnu si Wotsɔna Kplaa Nu: Esia le bɔbɔe ŋutɔ. Ma wò agbaa ɖe akpa ene me le susu me.
| Plɛti la ƒe akpa aɖe | Nuɖuɖu ƒomevi siwo woatsɔ ayɔ fũu | Kpɔɖeŋuwo |
|---|---|---|
| Plɛti la ƒe afã (1/2). | Amagbe siwo me starch mesɔ gbɔ ɖo o | Kabɔb, gbegãdzi, amagbewo, tomatos, aŋanyi, mɔli, aŋgba vevewo |
| Ɣeyiɣi kpui aɖe tso agbaa dzi (1/4) . | Protein si me ami mele o | Tɔmelã, koklolã si ŋu ŋutigbalẽ mele o, azi, lãmi, koklozi, gbe damawo |
| Ɣeyiɣi kpui aɖe tso agbaa dzi (1/4) . | Carbohydrates siwo me nu sesẽwo le | Bli dzẽ, sorghum, oats, mɔli vivi, cassava (ne evivi nu) . |
- Lé ŋku ɖe nuɖuɖu siwo woaɖu ƒe lolome ŋu: Zi geɖe la, míeɖua nu fũu akpa evɔ míenya gɔ̃ hã o. Nya nu tso akpa siwo woaɖu ƒe lolome ŋu, abe bli kplu ɖeka, noodles si woɖa kplu afã, alo abolo kakɛ ene. Ne ènya zu numame na wò be nàdzidze nu ahaɖu nu le aƒeme ko la, anɔ bɔbɔe be nàsusu nuɖuɖua ƒe lolome si sɔ ne èdo go.
- Ðe sukli kple wɔ si ŋu wokɔ dzi kpɔtɔ:Nuwo abe abolo ɣi, abolo, kple bisiklet ene ate ŋu ana sukli nadzi ɖe edzi zi ɖeka le ʋu me. Ke boŋ tia nuku blibo siwo me fibre le, abe bli dzẽ kple oatmeal ene. Fiber nana nuɖuɖumeŋusẽ nɔa blewu eye wòkpena ɖe ame ŋu be sukli ƒe dzidziɖedzi le ʋu me dzi. Gake mehiã be nàɖe asi le nuɖuɖu viviwo ŋu keŋkeŋ o. Esia wɔwɔ ate ŋu ana wò nudzroame nadzi ɖe edzi. Enyo be nàɖu numeɖenu sue aɖe ɣeaɖewoɣi, gake mègana wòazu numame na wò o.
Kamedede le abe atike ene!
Menye ɖeko kamedede fiãa nuɖuɖumeŋusẽ ko o, ke ekpena ɖe ŋuwò hã be wò ʋumesukli ƒe agbɔsɔsɔ dzi naɖe akpɔtɔ gaƒoƒo 24 sɔŋ. Ɣesiaɣi si wò lãmekawo le dɔ wɔm la, wozãa sukli si le wò ʋu me tsɔ naa ŋusẽ. Kamedede hã nana wò lãmenugbagbeviwo sea nu gɔme na insulin wu.
Mehiã be nàzã gaƒoƒo geɖe le kamedefefewɔƒea o. Dze egɔme kple nu sue aɖe, abe fɔfɔ le miniti 30 ɖesiaɖe me kple azɔlizɔzɔ alo kekeɖenudɔwɔwɔ ene. Numekukuwo ɖee fia be dɔwɔna kpuiwo abe esiawo ene gɔ̃ hã ate ŋu aɖe vi ŋutɔ na suklidɔ dzi ɖuɖu le ʋu me.
Dze agbagba nàtsɔ aɖabaƒoƒo 10 ƒe kamedede ade eme le ŋkekea me katã. Tia nane si doa dzidzɔ na wò. Ate ŋu anye abɔdzikpɔkpɔ, ɣeɖuɖu, fefe kple viwòwo, alo tsaɖiɖi. Anyo hã be nàtɔ ʋu ɖe teƒe didi wu ne èyi fiasea me hele azɔli zɔm. Ele be taɖodzinua nanye be yeade kame si sɔ aɖabaƒoƒo 150 ya teti kwasiɖa sia kwasiɖa (e.g., miniti 30 gbesiagbe, ŋkeke 5 le kwasiɖa me) .
Aleke nuteɖeamedzi kple numame gbegblẽwo kpɔa ŋusẽ ɖe suklidɔ dzii?
Agbenɔnɔ kple suklidɔ ate ŋu ate ɖe ame dzi ɣeaɖewoɣi. Eyata ele vevie be nàdi mɔ siwo dzi nàto aɖe dzi ɖi. Ne nu te ɖe dziwò la, wò ŋutilã wɔa lãmetsi aɖe si woyɔna be cortisol . Lãmetsi sia naa dzesi aklãa be wòaɖe asi le sukli ŋu ayi ʋua me. Nuteɖeamedzi ɣeyiɣi didi ate ŋu ana sukli nadzi ɖe edzi le ʋu me eye lãmenugbagbeviwo nate ŋu anɔ te ɖe insulin nu.
Te nu siawo kpɔ be nàɖe nuteɖeamedzi dzi akpɔtɔ eye nàdzudzɔ numame gbegblẽwo:
- Mɔ siwo dzi nàto aɖe dzi ɖi: Te gbɔgbɔ deto ƒe kamededewo, yoga, ŋugbledede, ɣeɖuɖu ɖe haƒoƒo si nèlɔ̃na dzi, kple bubuawo kpɔ.Ðo ɣeyiɣi aɖe ɖi le ŋkekea me be nàwɔ nusiwo doa dzidzɔ na wò.
- Ƒo nu kple ame aɖe: Ƒo nu tso wò seselelãmewo ŋu na xɔ̃wò alo ƒometɔ aɖe si dzi nèka ɖo. Amesiwo ŋu suklidɔ le ate ŋu alé blanui zi gbɔ zi eve va ɖo zi etɔ̃. Eyata ne èse le ɖokuiwò me be yemele dzidzɔ kpɔm boo o alo mèle dzo dam abe tsã ene o la, kpɔ egbɔ be yeƒo nu tso eŋu na wò ɖɔkta.
- Dɔ alɔ̃ nyuie: Alɔ̃madɔmadɔ ate ŋu ana nuteɖeamedzi kple seselelãme ƒe tɔtrɔ nadzi ɖe edzi. Ate ŋu ana insulin ƒe dɔlélenutsiŋutete nadzi ɖe edzi hã, ana dɔwuame nadzi ɖe edzi, eye wòana wòasesẽ be woaɖe lolo dzi akpɔtɔ. Dɔ alɔ̃ gaƒoƒo 7 ya teti le zã ɖeka me.Ehiã. Na wòazu numame na wò be nàmlɔ anyi ahafɔ le ɣeyiɣi ɖeka me gbesiagbe.
- Ƒo asa na atamanono keŋkeŋ: Nicotine nana lãmenugbagbeviwo trɔna, si wɔnɛ be womegawɔa nu ɖe insulin ŋu nyuie o. Esia ate ŋu ana wò ʋumesukli ƒe agbɔsɔsɔ nagblẽ ɖe edzi. Sigaretnono hã nana be kuxiwo abe dzidɔ kple ayikudɔ ene xɔxɔ ƒe afɔkua dzina ɖe edzi.
Atikewɔwɔ me dodokpɔwo kple kpekpeɖeŋunana le vevie ŋutɔ
Suklidɔ nana be lãmesẽkuxi bubuwo xɔxɔ ƒe afɔkua dzina ɖe edzi. Esia tae wòle vevie be woado wo kpɔ edziedzi ɖo. Mègadzo le ŋkudodokpɔ edziedzi, aɖudɔdada, kple ʋu ƒe sisi dodokpɔ o. Ðo dze kple wò ɖɔkta tso dodokpɔ siwo nèhiã kple zi nenie wòle be nàwɔ wo ŋu.
Menye wò ɖeka koe le mɔzɔzɔ sia me be yeaɖu yeƒe suklidɔ dzi o. Na wò ɖɔkta, ƒometɔwo, kple xɔlɔ̃wo nakpe ɖe ŋuwò. Ne èna wonya la, anye ŋusẽtsoƒe gã aɖe na wò.
Gbedasi si Wotsɔ Yi Aƒeme
- Atikewo ɖeɖe mesɔ gbɔ be woatsɔ aɖu suklidɔ dzi o. Wò agbenɔnɔ le lãmesẽ me gasẽ ɖe edzi wu.
- Tsɔ amagbe kple amagbe siwo me starch mesɔ gbɔ ɖo o yɔ wò agbaa ƒe afã me.
- De kamedede si sɔ, abe azɔlizɔzɔ, duƒuƒu, alo tsiƒuƒu ene, me aɖabaƒoƒo 150 ya teti le kwasiɖa me.
- Ele vevie be woaɖe nuteɖeamedzi dzi akpɔtɔ eye nàdɔ alɔ̃ gaƒoƒo 7 ya teti gbesiagbe.
- Sigaretnono gblẽa nu le suklidɔ ŋu ŋutɔ. Ƒo asa nɛ keŋkeŋ.
- Yi wò ɖɔkta gbɔ abe alesi nèɖoe ene eye nàxɔ dodokpɔ kple aɖaŋuɖoɖo siwo hiã.
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