Ne Suklidɔ Ƒomevi 1 le ŋuwò la, nuɖuɖu ŋu bubu ate ŋu axɔ wò vie. "Ðe nyemagate ŋu aɖu nuɖuɖu viviwo azɔ oa?" "Ðe asesẽ be maɖu nye nuɖuɖu dzia?" Ðewohĩ èle eŋu bum. Gake le nyateƒe me la, mehiã be nàtsi dzi o. Àte ŋu ase vivi na nuɖuɖu siwo nèlɔ̃na kokoko, evɔ nàlé nuɖuɖu nyui me ɖe asi. Mina míaƒo nu tso esia ŋu tsitotsito.
Nukatae nuɖuɖu le vevie nenema gbegbe ɖo?
Abe alesi nènyae ene la, Suklidɔ Ƒomevi 1 nye nɔnɔme si me míaƒe ŋutilã medzudzɔa lãmetsi si nye insulin wɔwɔ. Esia fia be ele be nàno insulin gbesiagbe, abe atike si wodona na ame ene alo to pɔmpi dzi. Ele be nàlé ŋku ɖe sukli si le wò ʋu me hã ŋu edziedzi.
Gake menye insulin ɖeɖeko ŋue wòku ɖo o. Nuɖuɖu kple kamedede siaa le vevie be wò ʋumesukli ƒe agbɔsɔsɔ nali ke eye wòanɔ lãmesẽ me. Le nyateƒe me la, ehiã be wo ame etɔ̃a katã nayi ɖekae. Ne wò susu le nuɖuɖu agbɔsɔsɔme si nèɖuna le ŋkekea me ŋu eye nètia nuɖuɖu siwo naa lãmesẽ la, eva nɔa bɔbɔe ŋutɔ be nàɖu sukli ƒe agbɔsɔsɔ le ʋu me dzi.
Vevietɔ wu la, nuɖuɖu nyui ate ŋu aɖe suklidɔ ƒe kuxi siwo anɔ anyi ɣeyiɣi didi, abe dzidɔ, ayikudɔ, kple lãmekawo ƒe gbegblẽ ene, ƒe afɔkua dzi akpɔtɔ.
Eyata nukae wòle be míaɖu?
Tsã la, eŋutinunyala aɖewo susui gɔ̃ hã be nu tɔxɛ aɖe li si woyɔna be "suklidɔlélawo ƒe nuɖuɖu." Ema fia be ele be nàɖe asi le nuɖuɖu siwo katã me sukli le ŋu, eye ɖeko nuɖuɖu aɖewo menyo be woaɖu o. Gake nyateƒeae nye be, wò si ŋu suklidɔ ƒomevi 1 le la, àte ŋu aɖu nuɖuɖu si naa lãmesẽ abe ame bubu ɖesiaɖe si le lãmesẽ me ene. Womeŋlɔ nuɖuɖu siwo ŋu wode se ɖo koŋ na wò o.
Gake mɔfiame gbadza aɖewo li siwo dzi wòle be míawɔ ɖo:
Ðe Ami Si Mele Lãmesẽ Me O Dzi Ðeɖe Akpɔtɔ
Ami ƒomevi aɖe si woyɔna be saturated fat le lã siwo ŋu wotrɔ asi le abe bacon, sausage, kple lã bubu siwo me ami le ene, kpakple nyinotsi siwo me ami sɔ gbɔ ɖo abe notsi blibo kple bɔta ene me. Ami siawo dzia dzidɔ ƒe afɔkua ɖe edzi. Suklidɔlélawo ate ŋu axɔ dzidɔ wu amehawo katã, eyata ele be míatia nuɖuɖu siwo me nunya le be míaɖe afɔku ma dzi akpɔtɔ.
Ƒo nuɖuɖu siwo me fibre sɔ gbɔ ɖo wu.
Fiber nye nusi kpena ɖe ŋuwò ŋutɔ le wò ʋumesukli ƒe agbɔsɔsɔ dzi ɖuɖu me.
- Nuku blibowo - le kpɔɖeŋu me, nuku blibowo, bli dzẽ, kple oats.
- Gbe - chickpeas, peas, gbe damawo, lãgbalẽ.
- Atikutsetse kple amagbe yeyewo.
Dze agbagba nàxɔ fibre abe gram 25-30 ene gbesiagbe tso nuɖuɖu siawo ƒomevi siwo me fibre sɔ gbɔ ɖo me. Nuɖuɖu siawo siwo me fibre sɔ gbɔ ɖo nyea tiatia nyuitɔ ɣesiaɣi wu abolo, bisiklet, kple nuɖuɖu siwo ŋu wotrɔ asi le siwo wotsɔ wɔ ‘ɣi’ si ŋu wokɔ.
Gɔmesese si le carbohydrates xexlẽ ŋu
Carbohydrates ye nye míaƒe ŋutilã ƒe ŋusẽtsoƒe vevitɔ. Míekpɔa wo tso nukuwo abe bli, abolo, pasta, kple bisiklet, kpakple mɔli, atikutsetse, amagbe, nyinotsi, kple sukli me.
Carbohydrates ate ŋu ana sukli ƒe agbɔsɔsɔ le ʋu me nadzi kabakaba wu nuɖuɖu ƒomevi bubu ɖesiaɖe. Eyata carbohydrate agbɔsɔsɔme si nèɖuna kple carbohydrate ƒomevi si nèɖuna kpɔa ŋusẽ ɖe suklidɔ dzi kpɔkpɔ dzi tẽ.
"Carb counting" nye mɔnu si dzi woato abu akɔnta le carbohydrates ƒe agbɔsɔsɔ si le nuɖuɖu siwo nèɖuna me ŋu. Ðewohĩ adze nusi wɔ nuku vie le gɔmedzedzea me, gake ele bɔbɔe ŋutɔ ne ènya zu numame na wò ko.
Ƒo nu kple wò ɖɔkta alo nuɖuɖuŋutinunyala be nànya carbohydrates gram agbɔsɔsɔme si tututu nèhiã na nuɖuɖu kple numeɖenu ɖesiaɖe. Àte ŋu azã nuɖuɖu ƒe ŋkɔ si le nuɖuɖu ƒe agbawo dzi alo dɔwɔnu aɖe si woɖo ɖi na wò atsɔ awɔ akɔntabubu sia.
Nuɖuɖu siwo sɔ gbɔ wu na suklidɔ
Esia nye nuɖuɖu vivi siwo naa lãmesẽ siwo Amerika Suklidɔ Habɔbɔ kafu ƒe ŋkɔwo. Carbohydrates mesɔ gbɔ ɖe esiawo me o, si fia be suklidɔ ƒe dzesi si le wo me le sue. Calcium, potassium, fiber, magnesium, kple vitamin hã sɔ gbɔ ɖe wo me.
| Nuɖuɖu ƒomevi | Nukatae wònyo na wò? |
|---|---|
| Mɔli (chickpeas, lãmi, gbe damawo) . | Fibre kple protein sɔ gbɔ ɖe eme. Eɖua nu blewu, eyata sukli ƒe agbɔsɔsɔ le ʋu me medzina ɖe edzi o. |
| Amagbe siwo ƒe aŋgbawo le amadede dzẽ me (spinach, kale) . | Calorie kple carbohydrates mesɔ gbɔ kura o. Vitamin kple mineral yɔ eme fũ. |
| Citrus-kutsetsewo (akɔɖu, tangerine) . | Vitamin C kple fibre sɔ gbɔ ɖe eme. Fibre si me wodea tsii, si nyo na suklidɔ le eme. |
| Mɔli vivi | Sukli ƒe agbɔsɔsɔ si le eme la le ʋɛ wu mɔli si wozãna ɖaa eye vitamin A kple fibre sɔ gbɔ ɖe eme. |
| Atikutsetsewo (strawberry, blueberries) . | Atikutsetse gã aɖe si yɔ fũ kple antioxidants, vitamins, kple fiber. |
| Tomatre | Tsɔ kpe ɖe vitamin C kple E ŋu la, nunyiame sesẽ aɖe si woyɔna be lycopene hã le eme. |
| Tɔmelã siwo me omega-3 sɔ gbɔ ɖo (salmon, mackerel, herring) . | Omega-3 ami siwo naa dzidɔ le eme ta la, eɖea dzidɔ ƒe afɔkua dzi kpɔtɔna. |
| Nuku blibowo (bli dzẽ, oats, ƒo) . | Nunyiamewo abe fibre, magnesium, kple chromium ene kpena ɖe ame ŋu be woaɖu suklidɔ dzi. |
| Nutsetsewo (Walnuts, almonds) . | Ami siwo naa lãmesẽ, magnesium, kple fibre le eme. Gake ɖu nu le ɖoɖo nu elabena nuɖuɖumeŋusẽ sɔ gbɔ ɖe eme. |
| Tsɔ notsi kple yogurt ƒu gbe | Enaa calcium kple vitamin D si doa ŋusẽ ƒuwo. |
Mina míasrɔ̃ nu tso sukli kple nu vivi siwo wowɔ kple asi hã ŋu.
Ame aɖewo susuna be sukli hea suklidɔ vɛ. Nukpɔsusu totroe nye ema. Domenyiŋusẽfianu kple nuto me nu bubuwo gbɔe suklidɔ ƒomevi 1 tsona. Gake esi wònye be carbohydrates sɔ gbɔ ɖe nuɖuɖu siwo me sukli le me ta la, wokpɔa ŋusẽ ɖe wò ʋumesukli ƒe agbɔsɔsɔ dzi tẽ.
Nu vevi bubu si dzi wòle be míaɖo ŋkui enye be esi woŋlɔ ŋkɔ na nuɖuɖu aɖe be "sukli mele eme o" ta la, mefia be carbohydrates alo calorie mesɔ gbɔ ɖe eme o. Eyata xlẽ nuɖuɖu ƒe ŋkɔwo ɣesiaɣi eye nàxlẽ carbohydrates agbɔsɔsɔme si nèɖuna. Be nàɖu wò aɖu vivi dzi la, àte ŋu abu aha kple nuɖuɖu siwo me nunyiame mesɔ gbɔ ɖo o alo esiwo me vividoɖeameŋunu siwo wowɔ kple asi le ŋu. Esiawo ate ŋu ana vivi navivi carbohydrates kple calorie siwo wotsɔ kpe ɖe eŋu manɔmee. Gake nunya le eme be nàƒo nu kple wò ɖɔkta hafi azã wo.
Gbedasi si Wotsɔ Yi Aƒeme
- Suklidɔ ƒomevi 1 dzi kpɔkpɔ nye ƒuƒoƒo ƒe kamedefefe. Ele be wò, wò ɖɔkta, nuɖuɖu, kple kamedede katã nawɔ dɔ aduadu.
- Mehiã be nàɖe asi le nuɖuɖu siwo nèlɔ̃na wu ŋu tegbee o. Nu vevitɔe nye be nàtia nuɖuɖu siwo da sɔ le aɖaŋu me eye nàlé ŋku ɖe akpa siwo nèɖuna ŋu.
- Carb xexlẽ nye aɖaŋu vevi aɖe ŋutɔ le suklidɔ dzi kpɔkpɔ me. Ðo dze kple wò ɖɔkta eye nàsrɔ̃ nu tso eŋu.
- Tsɔ nuɖuɖu siwo me fibre sɔ gbɔ ɖo (atikutsetsewo, amagbewo, nuku blibowo) kple protein siwo me ami mele o ɖo nɔƒe gbãtɔ. Ðe ami siwo mele lãmesẽ me o dzi kpɔtɔ.
- Mègana nuŋɔŋlɔwo abe "sukli mele eme o" naflu wò o, xlẽ nunyiame ŋuti nuŋɔŋlɔ si le nuɖuɖu ƒe agbawo dzi ɣesiaɣi.
- Ele vevie ŋutɔ be nàdzro wò suklidɔ ƒe nɔnɔme kple nuɖuɖu ŋuti ɖoɖo me kple wò ɖɔkta edziedzi.
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