Mí katã míenya be amagbewo nyo na ŋutilã ŋutɔ. Ðɔktawo kple nuɖuɖuŋutinunyalawo katã gblɔna be, "Miɖu amagbe geɖe." Gake ènya be woate ŋu ama amagbe siwo míeɖuna ɖe hatsotso vevi eve mea? Emawo nye amagbe siwo me starch sɔ gbɔ ɖo kple amagbe siwo me starch mesɔ gbɔ ɖo o. Nunyiame le nu siawo evea siaa me sɔsɔe, gake vovototo si le wo ame evea dome gɔmesese ate ŋu akpe ɖe ŋuwò ŋutɔ le wò lãmesẽnyawo gbɔ ɖoɖo me, abe lolo dzi ɖeɖe kpɔtɔ kple suklidɔ dzi ɖuɖu ene. Mina míaƒo nu tso esia ŋu le mɔ bɔbɔe aɖe nu egbea.
Gbã la, mina míakpɔe ɖa be, nukawoe nye amagbe siawo siwo me starch le?
Abe alesi ŋkɔa ɖee fia ene la, starch sɔ gbɔ ɖe amagbe siawo me wu amagbe bubuwo. Kpuie ko la, starch nye carbohydrate ƒomevi aɖe. Míaƒe ŋutilã mãnɛ wòzua sukli be wòana ŋusẽ nado. Eyata amagbe siwo me starch sɔ gbɔ ɖo me la, carbohydrates kple calorie sɔ gbɔ ɖe wo me.
Gake mègavɔ̃ be yease nya ma o! Mègasusu be, "Oo, eyata esiawo menyo be woaɖu o?" Amagbe siawo nye nuɖuɖu siwo me nunyiame siwo tsia dzoxɔxɔ nu, vitaminwo, kple mineralwo yɔ fũ. Eyata ele be woatsɔ wo ade nuɖuɖu si naa lãmesẽ me godoo.
Amagbe kawoe me starch sɔ gbɔ ɖo?
Amagbe siwo míeɖuna wu le xexeame godoo kple míaƒe dukɔa me la dometɔ geɖe le hatsotso sia me.
- Mɔli ɣiwo
- Mɔli viviwo
- Cassava ƒe lãgbalẽ
- Bli
- Peas dama siwo woyɔna be green peas
- Lima-gbewo
- Dzomeŋɔli ƒe squash
- Turnips ƒe lãgbalẽ
- Plantain ƒe lãgbalẽ
Eyata esiawo dometɔ nenie wòle be nàɖu?
Esi wònye be carbohydrates kple calorie sɔ gbɔ ɖe wo me vie ta la, ele vevie be woaɖu wo le agbɔsɔsɔ si sɔ me. Esia le vevie ŋutɔ ne suklidɔ le ŋuwò alo nèle agbagba dzem be yeaɖe yeƒe lolo dzi akpɔtɔ. Kafukafu si wogblɔna le afisiafi enye be nàɖu amagbe siwo me starch le abe kplu 4-6 ene kwasiɖa sia kwasiɖa. Gake ne dɔléle aɖe abe suklidɔ ene le ŋuwò la, anyo wu be nàƒo nu kple wò ɖɔkta tso agbɔsɔsɔ si sɔ na wò ŋu.
Azɔ mina míalé ŋku ɖe amagbe siwo me starch mele o ŋu.
Starch mesɔ gbɔ ɖe amagbe siawo me kura o. Zi geɖe la, carbohydrates abe gram 5 ene nɔa wo me le ``(serving)'' ɖesiaɖe me. Ema ade amagbe dama siwo me aŋgbawo le kplu 1 alo amagbe bubuwo kplu 1/2.
Calorie hã mesɔ gbɔ kura o, eyata àte ŋu atsɔ amagbe siawo siwo me nunyiame le ayɔ wò agba me vɔvɔ̃ aɖeke manɔmee.
Amagbe kawoe me starch mesɔ gbɔ ɖo o?
Nuŋlɔɖi sia didi ŋutɔ. Amagbe siwo míeɖuna edziedzi la dometɔ geɖe dzena le hatsotso sia me.
- Cabbage, Kabɔb si ƒe amadede nye aŋutiɖiɖi
- Agbitsa
- Broccoli si wotsɔa lãgbalẽ wɔe
- Ama
- Ayi
- Akɔɖu veve
- Na
- Tomatos ƒe ʋeʋẽ lilili
- Bell peppers (Atadi dzĩwo) .
- Seleri si wotsɔa lãgbalẽ wɔe
- Asparagus ƒe lãgbalẽ
Esiawo dometɔ nenie nàte ŋu aɖu?
Wogblɔna be ele be ame tsitsi naɖu amagbe siwo ade kplu 2-3 gbesiagbe. Nu nyuitɔ si nàwɔe nye be nàdze agbagba akpɔ amagbe siwo katã nèɖuna ƒe akpa si ade 75%, alo akpa etɔ̃ le ene me, tso amagbe siwo me starch mesɔ gbɔ ɖo o me. Esia fia be àte ŋu aɖu esiawo wòadze wò dzi ŋu!
Starch ƒomevi "nyui" aɖe: Starch si te ŋu nɔa te ɖe enu
Nu vevi aɖe ŋutɔe nye esi na wò. Amagbe aɖewo siwo me starch le la me starch ƒomevi tɔxɛ aɖe si woyɔna be "Resistant Starch" le. Nu tɔxɛ si le starch sia ƒomevi ŋue nye be womeɖunɛ le míaƒe dɔgbo suea me o. Eyata menaa sukli ƒe agbɔsɔsɔ le ʋu me dzina ɖe edzi enumake o.
Ke boŋ starch sia yia dɔgbo gã la me tẽ, afisi wòmiãna le eye wòzua nuɖuɖu nyui na dɔlékui nyui siwo le míaƒe dɔgbowo me.
Viɖe geɖe le esia ŋu na mí:
- Kpena ɖe ame ŋu be woakpɔ sukli ƒe agbɔsɔsɔ le ʋu me (glycemic control).
- Exea mɔ na dɔmeɖui.
- Eɖea ʋumemi gbegblẽ ƒe agbɔsɔsɔ dzi kpɔtɔna.
- Sese le eɖokui me be yeɖi ƒo kpena ɖe ame ŋu wòɖua nuɖuɖu si mehiã o dzi.
- Ekpena ɖe ame ŋu hã be woaɖe dɔgbo me dɔdzẽ ƒe afɔkua dzi akpɔtɔ.
Nuɖuɖu kawoe me starch si te ŋu nɔa te ɖe dɔlékuiwo nu sɔ gbɔ ɖo?
- Ayi
- Lãmetsiŋusẽ
- Chickpeas ƒe lãgbalẽ
- Gbe damawo
- Akɔɖu ƒe aŋgba
Nya ɣaɣla sue aɖee nye esi: Ne èɖa amagbe siwo me starch le eye emegbe nèna wofa hafi ɖu wo la, starch si te ŋu nɔa te ɖe dɔlékuiwo nu ƒe agbɔsɔsɔ dzina ɖe edzi. Le kpɔɖeŋu me, ne èle mɔli curry wɔm la, ɖa mɔliawo ŋkeke si do ŋgɔ, tsɔe de nufamɔ̃ me zã bliboa, eye nàɖae le ŋufɔke. Wo gbugbɔ dzodzo makpɔ ŋusẽ ɖe starch si te ŋu nɔa te ɖe dɔlékuiwo nu ƒe agbɔsɔsɔ dzi o.
Lãmesẽnya ɣaɣla siwo amagbewo ƒe amadede ɖena fiana
Eɖanye starch sɔ gbɔ ɖe wo me alo fibre mesɔ gbɔ ɖe wo me o, nunyiame kple nusiwo tsia dzoxɔxɔ nu siwo míaƒe ŋutilã hiã la yɔ amagbewo katã me fũ. Nuɖuɖu si me antioxidants sɔ gbɔ ɖo ate ŋu aɖe dɔléle geɖe, abe dzidɔ kple kansa ene, ƒe afɔkua dzi akpɔtɔ. Ele vevie be woaɖu amagbe vovovowo elabena amadede ɖesiaɖe naa antioxidant ƒomevi vovovo. Na míakpɔ alesi wòawɔe ɖa.
| Amagbewo ƒe amadede | Viɖe vevi siwo dona tso eme |
|---|---|
| Dzĩ (e.g. tomatos, beets) . | Eɖea ʋusɔgbɔdɔ, ʋumemi ƒe agbɔsɔsɔ, kple ʋuka siwo xe ƒe afɔkua dzi kpɔtɔna. Kpena ɖe ame ŋu be wòakpɔ ame ta tso kansa kple ahɔhɔ̃ ƒe dɔwɔwɔ me. |
| Blu kple aŋutiɖiɖi (e.g. eggplant, purple cabbage) . | Ekpena ɖe ame ŋu be woaxe mɔ ɖe kansa, ʋusɔgbɔdɔ, kple dzidɔ nu. Vevietɔ na tsitsi kple ŋkuɖoɖonudzi le lãmesẽ me. |
| Amadede dzẽ (e.g. aŋanyi, broccoli, kale) . | Ekpɔa ame ta tso ŋku ƒe dɔmawɔmawɔ nyuie me. Ekpɔa ame ta tso kansa kple ʋumemi gbegblẽ me. Folate sɔ gbɔ ɖe eme, si le vevie na vidada funɔwo. |
| Orange kple yellow (e.g. karɔt, mɔli, mɔli vivi) . | Exea mɔ na dzidɔ, enaa ŋku nyona ɖe edzi, edoa ŋusẽ dɔlélenutsiŋutete eye wòkpena ɖe ƒu sesẽwo tutuɖo ŋu. |
| Yevu (e.g. seƒoƒotsihe, sabala, galik) . | Kpena ɖe dɔlélenutsiŋutete ŋu wòwɔa dɔ. Ekpɔa ame ta tso kansa ƒomevi aɖewo me. Ekpena ɖe ame ŋu be ʋumemi gbegblẽ kple ʋusɔgbɔdɔ dzi naɖe akpɔtɔ. |
Nyabiase aɖewo ate ŋu anɔ asiwò
1. Amagbe kawoe wòle be míaƒo asa na ɖuɖu?
Amagbe yeye siwo ŋu starch le siwo ŋu wometrɔ asi le o nyo na wò ŋutɔ. Ne suklidɔ le ŋuwò alo nèle agbagba dzem be yeaɖe yeƒe lolo dzi akpɔtɔ hã la, mehiã be nàdzudzɔ wo ɖuɖu keŋkeŋ o. Gake nanewo li siwo wòle be nàƒo asa na . Esiawo nye nuɖuɖu siwo wofli nyuie, eye wotsɔa nusiwo me ami sɔ gbɔ ɖo abe lãmi, bɔta, kple cheese ene wɔe. Le kpɔɖeŋu me, nuwo abe french fries kple potato chips ene.
2. Ðe chickpeas nye amagbe si me starch lea?
Ɛ̃. Wobua chickpeas be enye amagbe si me starch le. Wole mɔli ƒomea me. Esia nye ƒome ɖeka si me gbe kple lãgbalẽ le.
3. Amagbe kawoe me starch sɔ gbɔ ɖo wu?
Mɔli ɣi kple bli ye nye nuɖuɖu siwo me starch sɔ gbɔ ɖo wu. Starch si wu gram 30 ate ŋu anɔ mɔli si ƒe lolome le titina me. Starch gram 30 kloe le bli si woɖa kplu ɖeka me.
Gbedasi si Wotsɔ Yi Aƒeme
- Amagbe siwo me starch le kple esiwo me starch mele o siaa nyo na wò lãmesẽ ŋutɔ. Wo ame evea siaa naa nunyiame si míaƒe ŋutilã hiã eye wokpɔa mía ta tso dɔléle me.
- Amagbe siwo me starch le (abe mɔli, mɔli, kple cassava ene) me calorie kple carbohydrates sɔ gbɔ vie, eyata ele vevie be nàɖu wo le agbɔsɔsɔ si sɔ me.
- Tsɔ amagbe siwo me starch mesɔ gbɔ ɖo o (abe kabɔb, aŋanyi, kple aŋanyi ene) yɔ wò agba akpa gãtɔ me. Esiawo ɖuɖu le dedie.
- Ne èdi be yeakpɔ nu nyuitɔ kekeake la, le esi teƒe be nàɖu amagbe ƒe amadede ɖeka ko la, tsɔ amagbe vovovo siwo le amadede vovovowo me, abe dziŋgɔli ƒe amadedewo ene, de wò nuɖuɖu me.
- Ne lãmesẽkuxi aɖe le ŋuwò, abe suklidɔ alo lolo akpa ene la, nunya anɔ eme be nàbia wò ɖɔkta tso nuɖuɖu kple akpa siwo sɔ na wò ŋu.
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