Egbea, míele nu ƒom tso carbohydrates kple sukli, siwo nye míaƒe nuɖuɖu ƒe akpa veviwo ŋu. Anɔ eme be èse nukpɔsusu geɖe siwo tsi tre ɖe wo nɔewo ŋu tso wo ŋu. Mina míamã nusi tututu wonye, ne wonyo alo menyo na wò ŋutilã o, kple alesi nàte ŋu awɔ tiatia nyuitɔwo le mɔ bɔbɔe si gɔme sese le bɔbɔe nu.
Nukae nye carbohydrates?
Kpuie ko la, carbohydrates ye nye amitsoƒe vevitɔ si gbɔ wò ŋutilã ate ŋu akpɔ wu. Eɖanye ɖevi alo ame tsitsie nènye o, wole vevie be nàlé wò lãmesẽ me ɖe asi. Bu carbohydrates be enye mɔ̃memi na wò ʋu. Zi geɖe la, wotoa nɔnɔme eve me:
Carbohydrates Blewuwo
Wogayɔa esiawo be sukli bɔbɔewo . Kpɔɖeŋu aɖewoe nye fructose si le atikutsetsewo me kple lactose si le notsi me. Ðo ŋku edzi be esiawo le atikutsetse siwo me nunyiame le hã me. Gake sukli siwo wotsɔ dea tsokolet kple aha fafɛwo me hã dzena le hatsotso sia me.
Carbohydrates siwo me nu sesẽwo le
Woyɔa esiawo zi geɖe be starch . Èkpɔa esiawo le amagbe siwo me starch le abe mɔli kple yame, nuku blibowo, bli, abolo, kple nuku vovovowo me. Esiawo naa ŋusẽ wò ŋutilã blewu eye wònɔa anyi ɖaa.
Aleke wò ŋutilã ɖua woe?
Se egɔme be eɖanye carbohydrate aɖe le bɔbɔe alo nusi me kɔ o, wò ŋutilã va mãna wo zua sukli bɔbɔewo mlɔeba . Emegbe sukli siawo gena ɖe wò ʋukawo me. Ne sukli ƒe agbɔsɔsɔ le ʋu me le dzidzim ɖe edzi la, wò dɔgboa ɖea lãmetsi aɖe si woyɔna be insulin . Insulin sia wɔa dɔ abe safui ene, si wɔnɛ be sukli si le wò ʋu me la gena ɖe wò lãmenugbagbeviwo me be woazãe hena ŋusẽdodo. Ðe susu le nya ma mea?
Fifia, nuɖuɖu aɖewo (vevietɔ esiwo me sukli bɔbɔewo sɔ gbɔ ɖo, wɔ ɣi si ŋu wokɔ, alo bli ɣi si wofli nyuie) ɖuna kabakaba ŋutɔ, si wɔnɛ be sukli si le ʋu me dzina ɖe edzi ŋutɔ. Le go bubu me la, carbohydrates sesẽwo (siwo wokpɔna le nuku blibowo me) ɖua nu vivivi, si wɔnɛ be sukli ƒe agbɔsɔsɔ le ʋu me dzina ɖe edzi vivivi. Nuɖuɖu siwo nana sukli dzina ɖe edzi kabakaba ɖuɖu ɣesiaɣi ate ŋu ana dɔlélewo abe Suklidɔ ene xɔxɔ ƒe afɔkua nadzi ɖe edzi.
Nuɖuɖu aɖewo siwo me carbohydrate sɔ gbɔ ɖo la nyo na lãmesẽ wu bubuwo sã. Tiatia nyuiwo dometɔ aɖewoe nye:
- Nuku siwo wotsɔ nuku blibo wɔe
- Nuku blibowo (le kpɔɖeŋu me, bli dzẽ) .
- Abolo si wotsɔ nuku blibo wɔe
- Atikutsetse yeyewo
- Amagbewo
- Notsi si me ami mesɔ gbɔ ɖo o
Le nuɖuɖu si da sɔ na ɖevi si xɔ wu ƒe eve gome la, ele be nuɖuɖumeŋusẽ si woɖuna gbesiagbe ƒe 50% va ɖo 60% natso carbohydrates me. Se vevitɔ kekeakee nye be woakpɔ egbɔ be amesiawo ƒe akpa gãtɔ tso teƒe siwo naa lãmesẽ eye woaɖe sukli siwo wotsɔ kpe ɖe eŋu dzi akpɔtɔ .
Ðe carbohydrates "nyui" kple "vɔ̃ɖi" li nyateƒea?
Carbohydrates xɔ ŋkɔ gbegblẽ nyitsɔ laa godoo, alo? Atikeŋutinunyala geɖe xɔe se be carbohydrates siwo ŋu wokɔ—abe sukli si wotsɔ dea akpɔnɔ kple soda me, kpakple bli ɣi kple wɔ ɣi (si bɔ ɖe pasta kple abolo geɖe me) ɖuɖu fũu akpa—ye nye nu vevitɔ si nana lolo akpa dzina ɖe edzi.
Nukae nye ŋusẽ si carbohydrates “vɔ̃ɖiwo” kpɔna ɖe ame dzi?
Aleke nuɖuɖu ƒomevi ɖeka ate ŋu ahe nya vevi mawo vɛ? Bu eŋu ale: carbohydrates “vɔ̃ɖi” siawo (sukli kple nuɖuɖu siwo ŋu wokɔ) la kpɔkpɔ le bɔbɔe, wosɔ gbɔ, eye wovivina, ke hã womena nèse le ɖokuiwò me be yeɖi ƒo o. Eyata amewo dina be yewoaɖu wo wòagbɔ eme. Wo dometɔ aɖewo menaa nunyiame aɖeke kura o—nuɖuɖu siwo le abe soda kple akpɔnɔ viviwo ene nye “kalori ƒuƒlu” ko.
Ðe sukli bɔbɔewo katã gblẽa?
Menye nenema kokoko o. Carbohydrates bɔbɔewo hã le nuɖuɖu geɖe siwo me nunyiame le, abe atikutsetsewo, amagbewo, kple nyinotsinuwo ene me. Esiawo naa nunyiame vevi siwo doa alɔ wò tsitsi kple lãmesẽ. Le kpɔɖeŋu me, carbohydrates bɔbɔewo le atikutsetse yeyewo me gake vitamin kple fibre hã yɔa wo me fũ.
Nukatae carbohydrates sesẽwo ɖea vi alea gbegbe ɖo?
Le ƒe 2015–2020 ƒe Nuɖuɖu Ŋuti Mɔfiame na Amerikatɔwo nu la, ele be nuku siwo nàɖu ƒe afã ya teti nanye carbohydrates sesẽwo, vevietɔ nuku blibowo. Bli dzẽ, oatmeal, abolo si wotsɔ nuku blibo wɔe, kple nukuwo nye tiatia nyuiwo. Nuɖuɖu si me nuku blibowo sɔ gbɔ ɖo kpena ɖe ŋuwò nèkpɔa ta tso suklidɔ kple dzidɔ me. Gakpe ɖe eŋu la, viɖe siawo le carbohydrates siwo me nu sesẽwo le ŋu:
- Nuɖuɖumeŋusẽ Blewu: Nuku blibo ƒe nuku ƒe akpa etɔ̃awo katã (bran, dɔlékui, kple endosperm) le. Gake endosperm koe nɔa nuku siwo ŋu wokɔ la me. Esi nuku blibowo hiã agbagbadzedze geɖe hafi wò ŋutilã naɖu ta la, dɔa wɔwɔ blewu. Esi carbohydrates gena ɖe wò ʋukawo me vivivi la, wò ŋutilã ate ŋu akpɔ wo dzi nyuie wu.
- Fiber sɔ gbɔ ɖe eme: Fiber nana nèsena le ɖokuiwò me be yeɖi ƒo, si wɔnɛ be màɖu nu fũ o. Tsɔ kpe ɖe eŋu la, ne wotsɔe kpe ɖe tsi si sɔ nono ŋu la, fibre kpena ɖe ame ŋu be wòaxe mɔ ɖe dɔgbo nu eye ate ŋu akpe ɖe ame ŋu be kansa aɖewo siwo dona tso dɔgbo me ƒe afɔkua dzi naɖe akpɔtɔ.
- Vitamin Kple Tomenu Dzɔtsoƒe: Nunyiame vevi aɖewo le nuku blibowo me, siwo dometɔ aɖewoe nye vitamin B, magnesium, kple iron.
Ðevi geɖe siwo xɔ ƒe siwo de suku la hiãa “ounce equivalent” ene va ɖo ade tso nukuwo ƒe hatsotso me gbesiagbe. “Ounces si sɔ kple” ƒe lolome anɔ abe nuɖuɖu ɖeka ene—le kpɔɖeŋu me, abolo kakɛ ɖeka; nuku si woate ŋu aɖu xoxo kplu ɖeka; alo bli, pasta, alo oatmeal si woɖa kplu afã. Ne mede ɖeke o la, ele be nuɖuɖu sia ƒe afã ya teti natso nuku blibowo me.
Mina míaƒo nu tso sukli ŋu
Zi geɖe la, nuɖuɖu siwo me wodea sukli—abe soda, kuki, abolo, akpɔnɔ, ice cream, kple atikutsetsenono aɖewo—mea nunyiame sɔ gbɔ ŋutɔ gake nunyiame mesɔ gbɔ ɖe wo me o. Nuɖuɖu si me sukli sɔ gbɔ ɖo do ƒome kple lolo akpa. Gakpe ɖe eŋu la, nuɖuɖu viviwo ɖuɖu fũ ate ŋu ana aɖu navuvu. Wokafui be sukli siwo wotsɔ kpe ɖe eŋu la mede 10% le nuɖuɖumeŋusẽ si nèɖuna gbesiagbe me o.
Le nu viviwo teƒe la, na nuɖuɖu siwo naa lãmesẽ ɖeviwo abe atikutsetsewo ene. Atikutsetsewo vivina le dzɔdzɔme nu, carbohydrates le wo me, eye wonaa fibre kple vitamin vevi siwo ɖeviwo hiã.
Mɔ nyuitɔ siwo dzi woato aɖe sukli si wotsɔ kpe ɖe eŋu dzi akpɔtɔ dometɔ ɖekae nye be woaɖe soda kple aha bubu siwo me sukli le ɖa keŋkeŋ. Bu nya siawo ŋu kpɔ:
- Sukli si ade teaspoon 10 (ml 49) kple nuɖuɖumeŋusẽ 150 le soda si ƒe kpekpeme nye ounce 12 (ml 355) me.
- Nunono siwo me sukli le ye nye nu vevitɔ si gbɔ sukli si wotsɔ kpena ɖe ɖevi ƒe gbesiagbenuɖuɖu ŋu tsona.
- Soda si ƒe kpekpeme nye ounce 12 nono gbesiagbe nana ɖevi ƒe lolo akpa ƒe afɔkua dzina ɖe edzi.
- Acid si le sodawo me ate ŋu agblẽ aɖu ƒe ʋeʋẽ, eye sukli si sɔ gbɔ ɖe eme nana aɖuwo me doa.
Le esi teƒe be nàzã soda alo aha siwo me atikutsetsewo ƒe vivi le (siwo me wodea sukli zi geɖe) la, tia notsi si me ami mesɔ gbɔ ɖo o, tsi, alo atikutsetse me tsi 100%. Gake nenɔ susu me na wò be togbɔ be sukli aɖeke mele atikutsetse me tsi 100% me o hã la, nuɖuɖumeŋusẽ si tso dzɔdzɔmesukli me la gadzina ɖe edzi kokoko. Seɖoƒe na detsiƒonu wòanye ounces 4–6 (118–177 ml) na ɖevi siwo mexɔ ƒe 7 haɖe o, eye megawu ounces 8–12 (237–355 ml) na ɖevi tsitsiwo kple ƒewuiviwo o.
Aleke nàwɔ akpɔ nyatakaka tso wò nuɖuɖu ŋu?
Menɔa bɔbɔe ɣesiaɣi be woade vovototo tiatia siwo le lãmesẽ me kple esiwo mele lãmesẽ me o dome o. Nunyiame Ŋuti Nyateƒenyawo ƒe dzeside si le nuɖuɖu ƒe agbawo dzi ate ŋu anye mɔfianu si akpe ɖe ame ŋu.
Be nàse carbohydrates gɔme la, di xexlẽdzesi etɔ̃ siawo:
- Carbohydrate Katã: Ne wodzidze asixɔxɔ sia le gram me la, ƒomevi vovovowo le eme: Dietary Fiber, Sugars, kple carbohydrates bubuwo.
- Nuɖuɖumeŋusẽ: Woŋlɔ esia ɖe Total Carbohydrate te. Calorie aɖeke mele nuɖuɖu me fibre me o eye wòɖea vi geɖe na lãmesẽ.
- Sukliwo: Woŋlɔe hã ɖe Total Carbohydrate te. Nuŋlɔɖi aɖewo dea vovototo dzɔdzɔmesukli kple sukli siwo wotsɔ kpe ɖe eŋu dome. Dzɔdzɔme sukli le atikutsetse kple nyinotsi me. Sukli siwo wotsɔ kpe ɖe eŋu yɔ numeɖenuwo, akpɔnɔ viviwo, kple sodawo me fũ. Be nàlé ŋku ɖe sukli siwo wotsɔ kpe ɖe eŋu ŋu la, lé ŋku ɖe nusiwo wotsɔ wɔ sukli, blitsi, dextrose, fructose, anyitsi, alo molasses ŋu. Ƒo asa na nusiwo me woŋlɔ sukli alo nu vivi bubuwo ɖo le nusiwo wotsɔ wɔe ƒe tame gbɔ.
Togbɔ be nuɖuɖumeŋusẽ 4 koe le carbohydrates gram ɖeka me hã la, sukli si sɔ gbɔ ɖe numeɖenuwo me ate ŋu ana nuɖuɖumeŋusẽ naƒo ƒu kabakaba. Gakpe ɖe eŋu la, zi geɖe la, nunyiame vevi bubuwo menɔa “calorie ƒuƒlu” siawo me o.
Carbohydrates na agbe nyui nɔnɔ: Ŋkuɖodzinya vevi siwo tso Nirogi Lanka gbɔ
Enyo, míeƒo nu tso nu geɖe ŋu tso carbohydrates kple sukli ŋu. Nu vevitɔ kekeakee nye be nàtia carbohydrates ƒomevi siwo sɔ. Esia fia be nàtia nuku blibowo, atikutsetsewo, amagbewo, kple nyinotsi siwo me ami mesɔ gbɔ ɖo o. Tsɔ kpe ɖe eŋu la, seɖoƒe na nuɖuɖu siwo me sukli le eye nàde dzi ƒo na viwòwo be woanɔ dɔ dzi gbesiagbe.
Azɔ hã, mègaŋlɔ be o be ehiã be nànye kpɔɖeŋuɖola nyui. Viwòwo alé ŋku ɖe wò lãmesẽmenɔnɔmewo ŋu ahawɔ ɖe wo dzi. Esia aʋu mɔ na agbe nyui nɔnɔ tso ɖevime vaseɖe tsitsime ke.
Eyata, carbohydrates menye naneke si ŋu wòle be woavɔ̃ ɖo o; ne wotia wo nunyatɔe la, wole vevie na wò ŋutilã. Ðe nya ma me kɔa?
Carbohydrates, Sukli, Carbohydrates Blewu, Carbohydrates Complex, Nuku Blibowo, Nunyiame, Ðeviwo ƒe Nuɖuɖu, (Carbohydrates), (Sukli), (Nuku blibowo), (Nunyiame)
