Nukae nye carbohydrates? Ðe míaƒe ŋutilã hiã wo ŋutɔŋutɔa?

Hello! Efɔ̃a? Egbea míele nu ƒom tso nane si míekpɔna tso míaƒe nuɖuɖu me, si le vevie ŋutɔ na míaƒe ŋutilã ŋu. Emae nye carbohydrates . Ðewohĩ èse ŋkɔ sia le afi aɖe kpɔ, alo? Ðewohĩ ɖɔkta aɖee gblɔe, alo ɖewohĩ èsee le nyadzɔdzɔgbalẽ me alo le television dzi wònɔ nu ƒom tso nuɖuɖu mawo tɔgbe ŋu. Eyata nukawoe nye carbohydrates siawo? Ðe míaƒe ŋutilã hiã wo ŋutɔŋutɔa? Mina míaƒo nu tso nusiawo katã ŋu bɔbɔe ŋutɔ, le mɔ si gɔme nàse bɔbɔe nu. Mègavɔ̃ o, mele nu ƒom tso nya sia ŋu abe ɖe mele nu ƒom na xɔ̃nye aɖe ene, nya gãwo zazã manɔmee.

Nukae nye carbohydrates?

Kpuie ko la, carbohydrates nye nunyiame vevi etɔ̃ siwo le nuɖuɖu siwo míeɖuna me la dometɔ ɖeka. Eve mamlɛawoe nye protein kple ami . Ðewohĩ èse ŋkɔ siawo ŋu nya kpɔ. Eyata, carbohydrates siawoe nye nu vevitɔ si naa ŋusẽ míaƒe ŋutilã, si fia be nu vevitɔ si naa ŋusẽ . Abe alesi mɔ̃memi na ʋu, alo elektrikŋusẽ na akaɖi ene la, nenema ke carbohydrates hã le míaƒe ŋutilã me. Míehiã ŋusẽ be míate ŋu aƒu du, ati kpo, abu tame, awɔ dɔ, eye míagbɔ ya gɔ̃ hã. Wokpɔa ŋusẽ ma ƒe akpa gãtɔ tso carbohydrates siawo me.

Bu eŋu kpɔ, ne èɖu nane le ŋdi me eye nèyi suku alo ɔfis la, ŋusẽ nɔa ŋuwò be nàwɔ dɔ ŋkeke bliboa. Carbohydrates siawo kpena ɖe ŋuwò ŋutɔ le ŋusẽ ma nana wò me.

Ðe carbohydrates ƒomevi aɖewo lia?

Ẽ, carbohydrates ƒomevi vevi evee li. Abe alesi ko peas ƒomevi eve li ene (ekoa nu). Na míakpɔ nusiwo wonye ɖa:

1. Sukli: Esiawo nye carbohydrates siwo naa ŋusẽ ŋutilãa kabakaba.

2. Starches kple Fiber: Esiawo naa ŋusẽ ŋutilãa blewu, gake kpena ɖe ame ŋu be ŋusẽ nanɔ anyi ɣeyiɣi didi wu.

Azɔ, ɖe míaƒo nu tso ƒomevi siawo dometɔ ɖesiaɖe ŋu tsitotsito viea ?

Sukliwo - ŋusẽ kabakaba!

Ne míegblɔ be "sukli" la, míebua sukli si míetsɔ dea míaƒe tii me ŋu enumake, alo? Ema hã nye sukli ƒomevi aɖe. Míeyɔa esiawo hã be carbohydrates bɔbɔewo . Esi woƒe molecule ƒe wɔwɔme le bɔbɔe ŋutɔ ta la, ŋutilãa xɔa wo bɔbɔe eye wotrɔna zua ŋusẽ.

Afikae sukli siawo le?

• Atikutsetsewo: Sukli le atikutsetsewo abe mango, akɔɖu, kple papaya ene me le dzɔdzɔme nu. Esiawo nyo ŋutɔ.
• Notsi kple nyinotsibabla: Sukli ƒomevi aɖe si woyɔna be `(Lactose) le notsi kple yogurt, abe nyinotsi ene.`
• Sukli siwo míetsɔna dea nuɖuɖu me: Sukli sia le nuwo abe sukli si wotsɔ dea tii kple kɔfi me, nuɖuɖu viviwo, abolo, bisiklet, tofi, kple tsokolet me.
• Nunono viviwo: Sukli sɔ gbɔ ɖe aha vovovo siwo me wodea nu viviwoe siwo wodzrana le fiasewo me hã me.

Sukli siawo ƒomevi naa ŋusẽ doa ŋusẽ ŋutilãa kabakaba. Bu eŋu kpɔ ko, ne ɖeɖi te ŋuwò la, atikutsetse kakɛ aɖe ɖuɖu ate ŋu ana gbɔdzɔe wò. Gake sukli fũu akpa, vevietɔ sukli si ŋu wotrɔ asi le, ɖuɖu menyo na ŋutilãa o. Ate ŋu ana ame nalolo eye aɖu navuvu. Eyata anyo wu be nàɖu nuɖuɖu siwo me dzɔdzɔmesukli le, abe atikutsetsewo ene.

Complex Carbohydrates - Starches kple Fiber - Ŋusẽtsoƒe si le lãmesẽ me si woate ŋu aɖu bɔbɔe!

Woyɔa esiawo be carbohydrates siwo me nu sesẽwo le . Elabena sukli ƒe molecule bɔbɔe geɖe siwo do ƒome kple wo nɔewo, abe kɔsɔkɔsɔ didiwo ene, ye wotsɔ wɔ woe. Abe kɔgɛ si wotsɔ dzonu geɖe siwo wotsɔ ka bla ɖe wo nɔewo ŋu wɔe ene. Eyata exɔa ɣeyiɣi aɖe hafi ŋutilãa te ŋu ɖua wo. Gake esia nyo, elabena ekema ŋusẽ va nɔa ŋutilãa ŋu vivivi, ke menye zi ɖeka o. Eya ta dɔ ate ŋu anɔ wuwòm ɣeyiɣi didi aɖe.

Starch-wo

Starch nye nusi bɔ ɖe míaƒe nuɖuɖu veviwo me.

Afikae starch sia le?

• Nukuwo: Bli (bli ɣi, bli ɣi), buckwheat, oats, ƒo, abolo (vevietɔ bran bread), noodles, pasta, kple bubuawo.
• Mɔli ƒomeviwo: Mɔli, mɔli vivi, cassava, kple yam.
• Amagbe kple mɔli aɖewo: Starch aɖewo hã le nusiwo le abe bli, peas, kple lentils ene me.

Nuɖuɖu siawo siwo me starch le naa ŋusẽ si míehiã be míawɔ dɔ le ŋkekea me katã la mí.

Fiber (fiber) si woyɔna be fibre

Fiber hã nye carbohydrate ƒomevi aɖe si me nu vovovowo le. Gake nu tɔxɛ si le esia ŋue nye be míaƒe ŋutilã mete ŋu ɖua ka sia bliboe o. "Ekema nukatae nàɖui?" ɖewohĩ ànɔ eŋu bum. Togbɔ be fibre meɖua nu o hã la, viɖe geɖe le eŋu na míaƒe ŋutilã!

Viɖe kawoe le fibre ŋu?

• Enaa dɔgboa nɔa dɔ wɔm nyuie: Eɖea kuxiwo abe dɔgbo ƒe dɔmawɔmawɔ nyuie ene dzi kpɔtɔna.
• Enaa ame sena le eɖokui me be yeɖi ƒo: Esia kpena ɖe ame ŋu wòɖua nu fũu akpa dzi eye wòkpena ɖe ame ŋu wòɖua ame ƒe lolome dzi.
• Ekpena ɖe ame ŋu wòɖua sukli ƒe agbɔsɔsɔ le ʋu me dzi: Esia le vevie ŋutɔ na suklidɔlélawo.
• Ekpena ɖe ame ŋu hã be ʋumemi ƒe agbɔsɔsɔ dzi ɖena kpɔtɔna le ʋu me.

Afikae ka siawo le?

• Atikutsetse: Vevietɔ atikutsetse siwo woɖuna kple woƒe aŋgba (abe akɔɖu kple pear ene).
• Amagbewo: Fibre le amagbewo katã kloe, abe amagbe, gbe, karɔt, kple beet ene me.
• Nuku blibowo: bli dzẽ (bli dzĩ), abolo si wotsɔ lãgbalẽ wɔe, oats.
• Nukuwo kple nuɖuɖu siwo wotsɔ nukuwo wɔe: lãmi, chickpeas, green beans, peas.

Eyata ɖe nèse egɔmea? Sukli, starch, kple fibre katã nye carbohydrates. Gake viɖe siwo ƒomevi ɖesiaɖe nana míaƒe ŋutilã kple alesi wòwɔa dɔe la to vovo vie.

Aleke míaƒe ŋutilã zãa carbohydrates? - Ŋutinya sue aɖe!

Enyo, azɔ mina míakpɔ alesi carbohydrates siawo siwo míeɖuna la trɔna zua ŋusẽ le ŋutilãa me ɖa. Esia le abe ŋutinya sue aɖe ene.

1. Nuɖuɖu tsɔtsɔ yi nu me kple eɖuɖu: Ne míeɖu nuɖuɖu si me carbohydrate le (le kpɔɖeŋu me, bli kakɛ alo atikutsetse kakɛ aɖe) la, aɖuɖɔ si le míaƒe nu me la dzea eɖuɖu gɔme.

2. Mɔzɔzɔ yi dɔgbo kple dɔgbo me: Emegbe nuɖuɖu sia yia dɔgbo me, eye tso afima yia dɔgbo sueawo me. Afi siae woɖua carbohydrates koŋ le eye wotrɔna zua sukli, si nye eƒe akpa bɔbɔetɔ kekeake. Bu eŋu kpɔ, abe alesi míetsoa ati gã aɖe ɖe akpa suewo me ene la, wogbãa molecule gã siwo woyɔna be carbohydrates la ɖe sukli molecule suewo me.

3. Glucose ƒe xɔxlɔ̃ ɖe ʋu me: Emegbe ``Glucose`` si wowɔ le mɔ sia nu la xɔa míaƒe ʋu me tso dɔgbowo me. Emegbe sukli si le míaƒe ʋu me dzina ɖe edzi vie. Esia sɔ.

4. Dɔ si insulin wɔna: Ne `(Glucose)` ƒe agbɔsɔsɔ le ʋu me dzi ɖe edzi alea la, ŋutinu aɖe si woyɔna be ` (Insulin) ` le míaƒe ŋutilã me wɔa lãmetsi aɖe si woyɔna be `(Insulin)`. `(Insulin)` sia nye ame vevi aɖe ŋutɔ. Ele abe safui ene.

5. Ŋusẽ na lãmenugbagbeviwo: `(Insulin)` nye nusi ʋua míaƒe ŋutilã ƒe akpa suetɔ kekeake , lãmenugbagbeviwo , ƒe ʋɔtruwo eye wòkpena ɖe `(Glucose)` si le ʋu me ŋu be wòage ɖe lãmenugbagbeviwo me. `(Glucose)` si gena ɖe lãmenugbagbeviwo me lae nye nusi míezãna abe ŋusẽ ene. Ele abe mɔ̃memi na mɔ̃ sue biliɔn geɖe siwo le míaƒe ŋutilã me ene.

Nukae dzɔna ɖe sukli si sɔ gbɔ ɖe eme dzi?

Ne míeɖu carbohydrates geɖe wu esi míehiã la, sukli si sɔ gbɔ la dzrana ɖo ɖe míaƒe aklã kple lãmekawo me gbã abe glycogen ene . Esia le abe ŋusẽdzraɖoƒe ene. Míate ŋu azãe emegbe ne míehiã ŋusẽ. Gake ne sukli si sɔ gbɔ ɖe nudzraɖoƒe mawo yɔ vɔ megbe la, wodzranɛ ɖo ɖe ŋutilãa me abe ami ene. Esia tae ame aɖewo gblɔna be ne èɖu carbohydrates fũ akpa la, ana nàda ami ɖo. Nyateƒe aɖe le nya ma me, gake enɔ te ɖe carbohydrates ƒomevi si míeɖuna, agbɔsɔsɔme si míeɖuna, kple alesi míewɔa dɔe dzi.

Eyata nukatae carbohydrates le vevie na mí? Nukawoe nye carbohydrates nyuiwo?

Fifia ɖewohĩ èse egɔme be carbohydrates le vevie na míaƒe ŋutilã.

• Ŋusẽtsoƒe vevitɔ: Míaƒe ahɔhɔ̃ kple titina lãmekawo xɔa woƒe ŋusẽ tso `(Glucose)` gbɔ koŋ. Esia fia be carbohydrates le vevie na nuwo abe tamebubu, nusɔsrɔ̃, kple ŋkuɖoɖonudzi nyuie ene.
• Le kamedede gome: Carbohydrates naa ŋusẽ mí le nusianu si míewɔna me, eɖanye duƒuƒu, titri, alo kamedede o.
• Viɖe Siwo Le Fiber Ŋu: Abe alesi míedzro eme va yi ene la, viɖe geɖe le fibrous carbohydrates ŋu na míaƒe lãmesẽ.

Aleke woawɔ atia carbohydrates nyuiwo?

Esiae nye nu vevitɔ kekeake. Menye carbohydrates katãe wowɔ wòsɔ o. Ele be míadze agbagba aɖu carbohydrates siwo gɔme sese sesẽ, siwo me ka le, kple esiwo me nunyiame le.Tia.

• Tia nuku blibowo: abolo si wotsɔ lãgbalẽ wɔe ɖe abolo ɣi teƒe, bli dzẽ ɖe bli ɣi teƒe, buckwheat, oats, kple bubuawo.Fiber kple vitamin sɔ gbɔ ɖe esiawo me.
• Atikutsetsewo kple amagbewo: De atikutsetse kple amagbe ƒomevi vovovowo wò nuɖuɖu me gbesiagbe. Dzɔdzɔme sukli, fibre, vitamin, kple mineral yɔ esiawo me fũ.
• Mɔli: Ƒo nu siwo le abe lãmi, chickpeas, green beans, kple peas ene edziedzi. Esiawo nye protein kple carbohydrates dzɔtsoƒe nyui aɖe.
• Ðe sukli kple nuɖuɖu viviwo dzi kpɔtɔ: Ðe nu siwo le abe abolo, bisiklet, toffee, ice cream, kple aha viviwo ene ɖuɖu dzi kpɔtɔ alesi nàte ŋui. Esiawo nye nuɖuɖumeŋusẽ ƒuƒlu siwo me nunyiame aɖeke mele o ko.

Bu eŋu kpɔ, ne èɖu oats aɖewo kple notsi kple atikutsetse aɖewo le ŋdi me la, ana nàdze ŋkekea gɔme nyuie, fiber, kple vitaminwo. Eye ne èɖu bli dzĩ kple amagbewo, lãmi, kple tɔmelã le ŋdɔnuɖuɣi la, ema hã nye nuɖuɖu si da sɔ ŋutɔ.

Nukpɔsusu totro aɖewo le carbohydrates kple nyateƒea ŋu

Ɣeaɖewoɣi la, nukpɔsusu totrowo nɔa amewo si ku ɖe carbohydrates ŋu. Na míalé ŋku ɖe nya ma ŋu.

• "Carbohydrates katã nana nèdaa ami": Esia menye nyateƒe bliboe o. Abe alesi míedzro eme va yi ene la, kuxia le carbohydrates ƒomevi kple agbɔsɔsɔme si míeɖuna me. Nuwo abe nu viviwo kple wɔ ene ɖuɖu fũ ate ŋu ana ame nalolo. Gake carbohydrates nyui siwo sɔ gbɔ abe nuku blibowo, atikutsetsewo, kple amagbewo ene ɖuɖu mawɔe o.
• "Carbohydrates katã ɖeɖeɖa le wò nuɖuɖu me nyo na wò lãmesẽ ": Esia hã nye nukpɔsusu totro. Míaƒe ŋutilã, vevietɔ míaƒe ahɔhɔ̃, hiã carbohydrates hena ŋusẽkpɔkpɔ. Carbohydrates ɖeɖeɖa keŋkeŋ ate ŋu ana ɖeɖi nate ame ŋu, ta naɖu ame, eye wòasesẽ na wò be wòatsɔ susu aɖo nu ŋu. Nu vevitɔe nye be nàtia carbohydrates siwo sɔ eye nàɖu wo le agbɔsɔsɔ si sɔ me.

Ðo ŋku edzi be womate ŋu aŋlɔ nuɖuɖu aɖeke be "nyui" alo "vɔ̃ɖi o." Nusi le vevie enye dadasɔ kple alesi woada asɔ.

Mina míaɖo ŋku nusi ŋu míeƒo nu tsoe dzi le gbɔgbɔ ɖeka me. (Gbedasi si Wotsɔ Yi Aƒeme)

Enyo, míeƒo nu geɖe tso carbohydrates ŋu egbea, alo? Azɔ mina míaƒo wo katã nu ƒu vie eye míaɖo ŋku edzi.

• Carbohydrates ye nye nunyiame vevitɔ si naa ŋusẽ míaƒe ŋutilã, abe mɔ̃memi na ʋu ene.
• Carbohydrates ƒomevi vevi eve li: sukli (ŋusẽ kabakaba) kple starch/fiber (ŋusẽ si nɔa anyi blewu, si nɔa anyi didi).
• Míaƒe ŋutilã ɖua carbohydrates wòzua sukli , si to lãmetsi si nye insulin ƒe kpekpeɖeŋu me naa ŋusẽ lãmenugbagbeviwo.
• Carbohydrates nyuiwo tiatia le vevie ŋutɔ. Nuku blibowo, atikutsetsewo, amagbewo, kple mɔliwoe nye tiatia nyuitɔwo kekeake.
• Ðe nuɖuɖu kple nunono siwo me sukli le, kple carbs siwo ŋu wokɔ dzi kpɔtɔ alesi nàte ŋui.
• Menyo be nàɖe carbohydrates ɖa keŋkeŋ le wò nuɖuɖu me o.Carbohydrates nyui agbɔsɔsɔme si da sɔ ɖuɖu le vevie na agbe nyui nɔnɔ.

Eyata, mele mɔ kpɔm be èse carbohydrates gɔme nyuie egbea. Ne èlé ŋku ɖe wò agba ŋu la, ènya carbohydrates siwo le eme kple alesi wole vevie na ŋutilãa azɔ. Be míanɔ lãmesẽ me la, ele vevie ŋutɔ be míanɔ ŋudzɔ ɖe nu siwo míeɖuna ŋu. Ne nya bubu aɖewo gale asiwò la, mègaŋlɔ be be yeabia nuɖuɖuŋutinunyala alo ɖɔkta o.

` Carbohydrates, sukli, starch, sukli, insulin, ŋusẽ, nuɖuɖu si naa lãmesẽ