Ne wò ɖɔkta gblɔ na wò be Suklidɔ Ƒomevi 2 lia le ŋuwò la, ɖewohĩ àtsi dzi vevie ɖe nusi nèɖuna kple nunono ŋu, alo? "Nukae wòle be maɖu fifia?", "Ðe esia nyo be woaɖua?", "Ðe nye ʋumesukli adzi ɖe edzi ne meɖu nu fũa?" Anɔ eme be nyabiase geɖe le susu me na wò. Gake mègatsi dzi o. Le nyateƒe me la, ne ètia nuɖuɖu siwo sɔ be nàɖu la, àte ŋu aɖu wò suklidɔ dzi eye nàkpɔ ɖokuiwò ta tso nugbegblẽ siwo wòate ŋu ahe vɛ, abe dzidɔ, lolo akpa, kple ʋusɔgbɔdɔ ene me.
Nuɖuɖu nyui nye nusi naa nunyiame kple ŋusẽ si míaƒe ŋutilã hiã, eye wònana míesena le mía ɖokui me be míeɖi ƒo eye míaƒe dzi dzea eme hã. Na míalé ŋku ɖe ale si míawɔ nusiawo nyuie ŋu.
Nukae Nye Carb Xexlẽme?
Kpuie ko la, carbohydrates nye sukli, starch, kple fibre siwo le nuɖuɖu geɖe siwo míeɖuna me. Le kpɔɖeŋu me, carbohydrates le nukuwo (bli, abolo), atikutsetsewo, notsi, kple nyinotsi me nuɖuɖuwo me. Míaƒe ŋutilã trɔa carbohydrates siawo wozua sukli, si wozãna tsɔ naa ŋusẽ. Esia fia be carbohydrates, wu nuɖuɖu bubu ɖesiaɖe, kpɔa ŋusẽ gãtɔ ɖe wò ʋumesukli ƒe agbɔsɔsɔ dzi.
Carb xexlẽ nye mɔ si dzi nàto awɔ ɖoɖo ɖe wò nuɖuɖu ŋu. Ekpena ɖe ŋuwò nènyaa carbohydrates agbɔsɔsɔme si nèɖuna gbesiagbe. Mɔnu sia kpena ɖe suklidɔléla ŋu be agbɔsɔsɔ sia nanɔ lãmesẽ me. To esia dzi la, enɔa bɔbɔe be woaɖu sukli ƒe agbɔsɔsɔ le ʋu me dzi.
Zi geɖe la, ɖɔktawo kafua mɔnu sia na suklidɔléla siwo noa insulin. Emegbe àte ŋu atrɔ asi le wò insulin ƒe agbɔsɔsɔ ŋu wòasɔ ɖe carbohydrates agbɔsɔsɔme si nèɖuna nu.
Wodzidzea carbohydrates le gram me. Lé ŋku ɖe carbohydrates agbɔsɔsɔme si le nuɖuɖu siwo nèɖuna me ŋu eye nàtsɔ agbɔsɔsɔme si nèɖuna le nuɖuɖu ɖeka me katã akpe ɖe eŋu. Le goawo katã me la, anyo be woaɖu carbohydrates gram 45-60 le nuɖuɖu vevi ɖeka me va ɖo gram 15-20 le numeɖenu ɖeka me.
Gake ɖo ŋku nu ɖeka dzi. Menye carbohydrates katãe wowɔ wòsɔ o. Atikutsetse yeyewo, amagbewo, nuku blibowo, kple nyinotsi siwo me ami mesɔ gbɔ ɖo o ye nye mɔ nyuitɔ siwo dzi nàto akpɔ carbohydrates. Esia le alea elabena nuɖuɖu siwo me fibre sɔ gbɔ ɖo nana sukli ƒe gege ɖe ŋutilãa me nɔa blewu ne ele míaƒe dɔgbowo me tom. Esia fia be sukli si le ʋu me dzina ɖe edzi kpata o.
Wò ɖɔkta alo nuɖuɖuŋutinunyala ate ŋu awɔ nuɖuɖu ŋuti ɖoɖo aɖe koŋ na wò.
Nukae nye Glycemic Index?
Tsɔ kpe ɖe carbohydrate ƒe agbɔsɔsɔ ŋu la, asixɔxɔ aɖe hã le nuɖuɖuwo ŋu si woyɔna be Glycemic Index (GI). Xexlẽme sia dzidzea alesi nuɖuɖu nana wò ʋumesukli ƒe agbɔsɔsɔ dzina ɖe edzi kabakabae. Nufiamefianu sia tso 0 va ɖo 100.
- Nuɖuɖu siwo me GI sɔ gbɔ ɖo: Nuɖuɖu siwo le abe sukli si ŋu wokɔ ene la trɔna zua sukli kabakaba ŋutɔ to ŋutilã dzi. Esiawo nye nuɖuɖu siwo me GI sɔ gbɔ ɖo.
- Nuɖuɖu siwo me GI mesɔ gbɔ ɖo o: Esiawo xɔa ɣeyiɣi didi hafi ɖua wo eye woɖea sukli dona blewu. Zi geɖe la, fibre, protein, kple ami sɔ gbɔ ɖe wo me.
Nuɖuɖu siwo ƒe GI mede o tiatia ate ŋu akpe ɖe ŋuwò nàna wò ʋumesukli ƒe agbɔsɔsɔ nali ke. Gake suklidɔ ƒe dzesi menye dzidzenu deblibo o. Le kpɔɖeŋu me, nuɖuɖu si me GI mede o ate ŋu anye esi me calorie alo ami si mele lãmesẽ me o le wu. Mebua alesi nèɖanɛ alo nu bubu siwo nèɖuna kplii hã ŋu o. Le kpɔɖeŋu me, ne èɖu carbohydrate si me protein alo ami le la, enaa carbohydrate la ƒe xɔxlɔ̃ dzi ɖena kpɔtɔna.
Nuɖuɖu siwo gbɔ eme siwo kpena ɖe ame ŋu be woaɖu suklidɔ dzi
Nuɖuɖu siawo yɔ fũ kple nunyiamewo abe fibre, vitamin, kple mineral siwo kpɔa mía ta tso suklidɔ kple dɔléle bubuwo me. Na míalé ŋku ɖe nusiwo wonye ŋu.
| Nuɖuɖu ƒomevi | Nu tɔxɛwo kple mɔfiamewo |
|---|---|
| Amagbe dama viviwo (Aŋanyi, Gotu Kola, Mukunuwenna, Kankun) . | Calorie kple carbohydrates mesɔ gbɔ ɖe wo me o, gake nunyiame sɔ gbɔ ɖe wo me. GI ƒe agbɔsɔsɔ si le wo me hã le sue, si kpena ɖe ame ŋu wòɖua sukli si le ʋu me dzi. Magnesium si kpena ɖe insulin ŋu wòwɔa dɔ le ŋutilãa me hã sɔ gbɔ ɖe wo me. |
| Atikutsetsewo kple atikutsetse siwo me sukli mesɔ gbɔ ɖo o (Strawberry, guava, nectarine) . | Ne nu vivi aɖe dzro wò la, tia nane si le abe esia ene. Fiber, vitamin, kple antioxidants yɔ wo me fũ. Numekukuwo ɖee fia be atikutsetse siwo me GI mesɔ gbɔ ɖo o ɖuɖu ate ŋu aɖe ʋu ƒe sisi kple dzidɔ ƒe afɔkua dzi akpɔtɔ. |
| Tɔmelã si me ami le (Salmon, tuna, sardine, lãgbalẽgolo) . | Dze agbagba nàɖu tɔmelã zi eve ya teti le kwasiɖa me. Omega-3 ami siwo le tɔmelã siawo me ɖea abi si le ŋutilãa me dzi kpɔtɔna. Wokpɔa ame ta tso dzidɔ kple suklidɔ ƒe ŋkume ƒe dɔléle me. Le esi teƒe be nàɖa wo le gogloƒe , nàtsɔ wo atɔ dzoe, aɖa wo, alo atsɔ wo atɔ dzoe. |
| Nutsetsewo (Ati, almond, cashew) . | Numekukuwo ɖee fia be suklidɔléla siwo ɖua nukuwo ate ŋu axɔ dzidɔ. Woyɔ fũ kple ami siwo naa lãmesẽ, protein, kple fibre, siwo kpena ɖe ŋuwò be nàɖi ƒo eye wò ʋumesukli ƒe agbɔsɔsɔ nɔa anyi ɖaa. |
| Nuku Blibowo (Bran bli, sorghum, oats) . | Ne èle abolo kple pasta ƒlem la, di nya siwo nye "blibo" le eƒe ŋkɔ dzi. Fibre sɔ gbɔ ɖe wo me wu abolo ɣi kple bli ɣi. Woƒe GI hã bɔbɔ ɖe anyi wu. Eyata wokpena ɖe ame ŋu be sukli si le ʋu me la nɔa te. |
| Mɔli viviwo | Mɔli viviwo nyo wu mɔli. Fibre kple vitamin A sɔ gbɔ ɖe wo me, si nyo na ŋku ƒe lãmesẽ. Te kpɔ nàhlẽ sinamɔn vi aɖe ɖe edzi. Wosusui hã be sinamɔn kpena ɖe ŋutilã ŋu be wòazã insulin nyuie wu. |
| Mɔli ƒe nukuwo (Lentils, chickpeas, cowpeas, gbe damawo) | Esiawo nyo na dzi kple suklidɔ. Wo ɖuɖu abe nuɖuɖu si me GI mesɔ gbɔ ɖo o ƒe akpa aɖe ene ate ŋu akpe ɖe ame ŋu wòaɖe sukli ƒe agbɔsɔsɔ le ʋu me dzi akpɔtɔ. Ne èle gazewo me zãm la, klɔ wo nyuie be nàɖe dze bubu ɖesiaɖe ɖa. |
| Notsi kple yogurt | Vitamin D si le nyinotsi me nuɖuɖuwo me ate ŋu akpe ɖe insulin ŋu wòawɔ dɔ. Tia yogurt siwo me sukli mesɔ gbɔ ɖo o kple notsi si me ami mesɔ gbɔ ɖo o alo esi me ami mele o. |
| Citrus-kutsetse (Aŋutiɖiɖi, aŋutiɖiɖi) . | Esiawo nyo na vitamin C xɔxɔ.Gake enyo wu sã be woaɖu atikutsetse bliboa wu be woano detsi la, elabena ka si le atikutsetsea me kpena ɖe nuɖuɖu ŋu eye wòxea mɔ na sukli ƒe dzidziɖedzi kpata le ʋu me. |
Nuxlɔ̃ame tɔxɛ aɖe tso weintsetse ŋu!
Ele be nàɖɔ ŋu ɖo vie le weintsetse me, elabena ate ŋu awɔ dɔ kple atike aɖewo. Vevietɔ ate ŋu awɔ dɔ kple suklidɔtikewo abe repaglinide ene, si ana wò ʋumesukli naɖiɖi akpa (suklidɔ ƒe agbɔsɔsɔ si mede ame dzi o).
Weintsetse wɔa dɔ kple atike siwo gbɔna hã:
- Atike aɖewo siwo ɖea ʋumemi dzi kpɔtɔna, le kpɔɖeŋu me atorvastatin (Lipitor) kple simvastatin (Zocor).
- Ʋu ƒe sisi ƒe atikewo abe nifedipine (Procardia) ene.
Eyata hafi nàɖu weintsetse la, kpɔ egbɔ be yebia wò ɖɔkta be wòakpɔ egbɔ be medo kplamatse atike siwo zãm nèle o.
Gbedasi si Wotsɔ Yi Aƒeme
- Nuɖuɖu si nèɖuna kpɔa ŋusẽ gã aɖe ɖe suklidɔ ƒomevi evelia dzi ɖuɖu dzi, eyata nya nusi nèɖuna.
- Tsɔ nuku blibo siwo me fibre sɔ gbɔ ɖo, amagbe siwo me aŋgbawo le, kple protein siwo naa lãmesẽ (tɔmelã, mɔli) de wò nuɖuɖu me.
- Carb xexlẽme kple glycemic index (GI) gɔmesese ate ŋu akpe ɖe ŋuwò ŋutɔ le wò ʋumesukli ƒe agbɔsɔsɔ dzi ɖuɖu me.
- Ðe nuɖuɖu kple nunono siwo me sukli le, kple nuɖuɖu siwo wotsɔ wɔ si ŋu wokɔ (abolo ɣi, abolo) wɔ la dzi kpɔtɔ alesi nàte ŋui.
- Di aɖaŋuɖoɖo tso wò ɖɔkta alo nuɖuɖuŋutinunyala gbɔ be wòawɔ nuɖuɖu ƒe ɖoɖo nyuitɔ kekeake na wò.
- Nuɖuɖu aɖewo, abe weintsetse ene, ate ŋu awɔ dɔ kple atike siwo nènona, eyata nunya anɔ eme be nàbia wò ɖɔkta hafi atsɔ nu yeye aɖe akpe ɖe wò nuɖuɖu ŋu.
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