Carbohydrates Kple Sukli: Enyo alo Menyoa? Mina Míakpɔe!

Ne míele nu ƒom tso nuɖuɖu siwo míeɖuna gbesiagbe ŋu la, míesea nya siwo nye ‘carbohydrates’ kple ‘sugar’ zi geɖe. Ame aɖewo gblɔna be nusiawo menyo na ŋutilã o, evɔ ame bubuwo hã gblɔna be míate ŋu anɔ anyi wo manɔmee o. Nukae nye ŋutinya ŋutɔŋutɔ? Ne kuxi vi aɖe hã le ŋuwò le esia ŋu la, na míakɔ wo katã me egbea. Mina míadi alesi tututu nu siawo kpɔa ŋusẽ ɖe míaƒe lãmesẽ dzii.

Nukae nye carbohydrates?

Gbã la, mina míalé ŋku ɖe nusiwo nye carbohydrates ŋu. Kpuie ko la, woawoe nye mɔ̃memi vevitɔ si woate ŋu akpɔ bɔbɔe wu si naa ŋusẽ míaƒe ŋutilã . Wole abe mɔ̃memi na ʋu ene. Carbohydrates siawo le vevie na ɖeviwo kple ame tsitsiwo siaa be woanɔ lãmesẽ me.

Fifia carbohydrates siawo ƒomevi eve li:

• Carbohydrates Blewu: Wogayɔa esiawo be sukli bɔbɔewo. Kpɔɖeŋu aɖewoe nye fructose, glucose, kple lactose si le notsi me. Zi geɖe la, nusiawo nɔa nuɖuɖu siwo me nunyiame le abe atikutsetsewo ene me.
• Carbohydrates Siwo Sesẽ: Wogayɔa esiawo be starches. Wole amagbe siwo me starch le abe mɔli kple mɔli vivi, nuku blibo , bli, abolo, kple nuku bubuwo me.

Enyo, azɔ mina míakpɔ alesi wowɔa dɔ tso carbohydrates kple sukli siawo ŋu le ŋutilãa me ɖa. Carbohydrate ɖesiaɖe si míeɖuna la ɖuna eye mlɔeba wòtrɔna zua sukli bɔbɔe. Emegbe sukli sia gena ɖe ʋua me. Ne sukli ƒe agbɔsɔsɔ le ʋu me dzi ɖe edzi alea la, ŋutinu aɖe si woyɔna be dɔgbo , si wɔa lãmetsi aɖe si woyɔna be insulin , nɔa míaƒe dɔgboa me. Insulin siae kpena ɖe ame ŋu wòxɔa sukli si le ʋua me eye wòɖonɛ ɖe ŋutilãa ƒe lãmenugbagbeviwo me. Ema ko hafi lãmenugbagbevi mawo ate ŋu azã suklia atsɔ awɔ ŋusẽe. Èse egɔmea?

Carbohydrates siwo le nuɖuɖu aɖewo me – vevietɔ esiwo me sukli bɔbɔewo le eye wokɔ wo ŋu ŋutɔ (e.g., abolo, bli ɣi) – ɖua wo kabakaba ŋutɔ, si wɔnɛ be sukli ƒe agbɔsɔsɔ le ʋu me dzina ɖe edzi kabakaba. Gake carbohydrates sesẽwo (abe esiwo le nuku blibowo me ene) xɔa ɣeyiɣi didi hafi woɖuna, si wɔnɛ be sukli ƒe agbɔsɔsɔ le ʋu me dzina ɖe edzi vivivi. Nuɖuɖu geɖe ɖuɖu fũ si ana sukli nadzi ɖe edzi kabakaba le ʋu me ate ŋu ana dɔlélewo abe suklidɔ ene xɔxɔ ƒe afɔkua nadzi ɖe edzi .

Menye nuɖuɖu siwo katã me carbohydrate sɔ gbɔ ɖoe wowɔ wòsɔ o. Wo dometɔ aɖewo le lãmesẽ me wu bubuwo. Tiatia nyui aɖewoe nye esi:

• Ɣetrɔ me nuku siwo wotsɔ nuku blibo wɔe
• Bli si ƒe amadede nye aŋutiɖiɖi
• Abolo siwo wotsɔ nuku blibo wɔe
• Atikutsetse yeyewo
• Amagbewo
• Notsi si me ami mesɔ gbɔ ɖo o kple nyinotsibabla

Ele be nuɖuɖu si da sɔ, si naa lãmesẽ na ɖevi si xɔ wu ƒe eve nana nuɖuɖumeŋusẽ si ade 50% va ɖo 60% tso carbohydrates me. Gake nusi le vevie wue nye be ele be carbohydrates siawo ƒe akpa gãtɔ natso teƒe nyuiwo eye be sukli siwo wotsɔ kpe ɖe eŋu la mesɔ gbɔ o.

Ðe carbohydrates aɖewo ‘gblẽ’ nyateƒea?

Wobua fɔ carbohydrates siawo vevie hena ɣeyiɣi aɖe fifia, alo? Atikeŋutinunyalawo koŋ gblɔ be carbohydrates siwo ŋu wokɔ ɖuɖu fũ akpa – si nye sukli si ŋu wokɔ si le toffee, tsokolet, kple aha viviwo me, kple nuwo abe bli ɣi kple abolowɔ (si wozãna tsɔ wɔa pasta kple abolo geɖe) – nye nusiwo ta lolo akpa, si nye lolo akpa, bɔ egbea dometɔ ɖeka.

Aleke nuɖuɖu ɖeka ate ŋu ahe kuxi gã sia gbegbe vɛ? Bu eŋu kpɔ, carbohydrates ‘vɔ̃ɖi’ siawo (sukli kple nuɖuɖu siwo ŋu wokɔ) xɔxɔ le bɔbɔe, wosɔ gbɔ, wovivina, eye womeyɔa wò kabakaba o. Eyata amewo ɖua wo wu alesi wohiãe. Le nyateƒe me la, wo dometɔ aɖewo mehiã na ŋutilã o – le kpɔɖeŋu me, nunono siwo me sukli le, toffee tsokolet nye ‘calorie ƒuƒlu’ ko . Eyae nye be ŋusẽ koe wonye, ​​nunyiame aɖeke meli o.

Gake esia mefia be sukli bɔbɔewo katã menyo o. Ðo ŋku edzi be míeƒo nu tso carbohydrates bɔbɔe siwo le nuɖuɖu siwo me nunyiame le abe atikutsetsewo, amagbewo, kple nyinotsinuwo ene me ŋu va yi. Esiawo naa nunyiame vevi geɖe siwo kpena ɖe ŋutilãa ŋu wòtsina henɔa lãmesẽ me. Le kpɔɖeŋu me, togbɔ be carbohydrates bɔbɔewo le atikutsetse yeyewo me hã la, nu xɔasi geɖe abe vitamin kple fibre ene hã le eme .

Eyata nukatae carbohydrates sesẽwo nyo nenema gbegbe ɖo?

Zi geɖe la, nunyiame ŋuti mɔfiamewo kafui be ele be nuku siwo míeɖuna ƒe afã ya teti nanye esiwo me carbohydrates sesẽwo le. Nuku blibowo – si fia be nuku blibowo abe bli dzẽ, oatmeal, nuku blibo ƒe abolo kple nukuwo – nye tiatia nyuitɔwo. Nuɖuɖu si me nuku blibowo sɔ gbɔ ɖo ate ŋu akpe ɖe ame ŋu wòakpɔ ame ta tso suklidɔ kple dzidɔ me. Viɖe siwo gbɔna hã le carbohydrates siwo me nu vovovowo le ŋu:

• Exɔa ɣeyiɣi didi hafi wòɖua: nukua ƒe akpa etɔ̃awo katã (aŋɔ, dɔlékui, kple lãgbalẽ) le nuku blibowo me. Gake nuku siwo ŋu wokɔ ya me la, lãgbalẽgoloa koe le. Esi wònye be ele be ŋutilãa nawɔ dɔ sesĩe wu hafi aɖu nuku blibo aɖe ta la, nuɖuɖumeŋusẽ xɔa ɣeyiɣi didi wu. Ne carbohydrates ge ɖe ŋutilãa me la, enɔa bɔbɔe na ŋutilãa be wòakpɔ wo gbɔ.
• Fiber sɔ gbɔ ɖe eme: Nuɖuɖu siwo me fibre sɔ gbɔ ɖo la yɔa wò fũ kabakaba, si wɔnɛ be nuɖuɖu fũu akpa dzi ɖena kpɔtɔna. Menye ema ɖeɖeko o, ke ne wotsɔe tsaka kple tsi geɖe la, ka sia kpena ɖe nuɖuɖu ŋu wòtoa nuɖuɖumeŋusẽ me bɔbɔe, si wɔnɛ be dɔmeɖui meganɔa eŋu o. Ate ŋu akpe ɖe ame ŋu hã be woakpɔ ame ta tso dɔgbo me kansa aɖewo me.
• Enaa vitamin kple mineral: Vitamin kple mineral veviwo abe vitamin B, magnesium, kple iron ene le nuku blibowo me.

Ele be ɖevi si xɔ ƒe si woatsɔ ade suku si sɔ naɖu nuku siwo ade ‘ounce-equivalent’ ene va ɖo ade gbesiagbe. (Nuɖuɖu si sɔ kple ounce’ nye nuɖuɖu agbɔsɔsɔme si le nuɖuɖu me ko. Le kpɔɖeŋu me, abolo kakɛ ɖeka, nuku kplu ɖeka, alo bli, pasta, alo mɔli si woɖa kplu afã.) Ne mede ɖeke o la, ele be esia ƒe afã natso nuku blibowo me.

Eyata sukli ya ɖe?

Nuɖuɖu siwo me sukli sɔ gbɔ ɖo (nunono siwo me wodea nu vivii, bisiklet, abolo, toffee tsokolet, ice cream, atikutsetsenono aɖewo) me nunyiame sɔ gbɔ ɖo eye nunyiame mesɔ gbɔ ɖe wo me o. Nuɖuɖu si me sukli sɔ gbɔ ɖo do ƒome kple lolo akpa. Sukli ɖuɖu fũ ate ŋu ana aɖu navuvu hã . Wogblɔna zi geɖe be ele be míaƒe gbesiagbe nuɖuɖumeŋusẽ katã ƒe 10% natso sukli si wotsɔ kpe ɖe eŋu me.

Le nuɖuɖu siwo me sukli le teƒe la, na nuɖuɖu siwo naa lãmesẽ abe atikutsetse ene viwòwo. Atikutsetse nye carbohydrate vivi aɖe si le dzɔdzɔme nu si naa fibre kple vitamin siwo ɖeviwo hiã hã.

Mɔ nyui aɖe si dzi nàto aɖe sukli si wotsɔ kpe ɖe eŋu dzi akpɔtɔe nye be nàɖe soda kple nunono bubu siwo me sukli le la ɖa keŋkeŋ. Aɖaŋuɖoɖo siawo nenɔ susu me na wò:

• Sukli teaspoon 10 (anɔ abe gram 49 ene) kple nuɖuɖumeŋusẽ 150 le aha fafɛ si me carbon le si ƒe kpekpeme nye mililita 355 (anɔ abe ounce 12 ene) me.
• Le dukɔ aɖewo me (eye nɔnɔme sia le dzidzim ɖe edzi vivivi le Sri Lanka, alo?) sukli si wotsɔ kpe ɖe ɖeviwo ƒe gbesiagbe nuɖuɖu ŋu ƒe akpa gãtɔ tsoa aha vivi siawo me.
• Nunono ɖeka si me sukli le si ƒe kpekpeme nye mililita 355 gbesiagbe nana ɖevi ƒe lolo akpa ƒe afɔkua dzina ɖe edzi.
• Asidi si le aha viviwo me ate ŋu ana aɖu ƒe ʋeʋẽ nalɔ, eye sukli si sɔ gbɔ ɖe eme hã ate ŋu ana aɖuwo nado.

Le esi teƒe be nàno aha viviwo alo ‘detsiƒonuwo’ (siwo me wodea sukli zi geɖe, abe soda ene) la, tsɔ notsi si me ami mesɔ gbɔ ɖo o, tsi, alo atikutsetse me tsi 100% na. Gake ɖo ŋku edzi be: Togbɔ be sukli mele atikutsetse me tsi 100% me o hã la, ate ŋu atsɔ nuɖuɖumeŋusẽ si tso dzɔdzɔmesukli siwo le eme la akpe ɖe eŋu kokoko. Eyata ɖo seɖoƒe na atikutsetse me tsi wòanye ounces 4-6 (118-177 ml) na ɖevi siwo mexɔ ƒe 7 haɖe o. Mègana nusi wu ema o, si fia be mègawu ounces 8-12 (237-355 ml) na ɖevi suewo o.

Aleke woatia nuɖuɖu siwo naa lãmesẽ?

Menɔa bɔbɔe ɣesiaɣi be woanya nusi nyo kple nusi vɔ̃ o. ‘Nunyiame Ŋuti Nyateƒenyawo ƒe Ŋkɔgbalẽvi’ si le nuɖuɖu ƒe agbawo dzi ate ŋu akpe ɖe ŋuwò le esia me.

Be nànya nusiwo tututu carbohydrates nye la, lé ŋku ɖe xexlẽdzesi etɔ̃ siawo ŋu:

• Carbohydrate Katã: Wogblɔ esia le gram me. Asixɔxɔ sia lɔ carbohydrates ƒomevi geɖe ɖe eme: nuɖuɖu me fibre, sukli, kple carbohydrates bubuwo.
• Nuɖuɖumeŋusẽ: Woŋlɔ esia ɖe ‘carbohydrates katã’ te. Calorie aɖeke mele nuɖuɖu me fibre me o, eye nuɖuɖu si me fibre sɔ gbɔ ɖo ɖea vi geɖe na lãmesẽ.
• Sukliwo:Woŋlɔ esia hã ɖe ‘carbohydrates katã’ te. Fifia nunyiame ŋuti dzeside yeyewo dea vovototo dzɔdzɔmesukli kple sukli siwo wotsɔ kpe ɖe eŋu dome. Dzɔdzɔme sukli le nuwo abe atikutsetse kple nyinotsi ene me. Zi geɖe la, wokpɔa sukli siwo wotsɔ kpe ɖe eŋu le nusiwo le abe numeɖenuwo, toffee, kple aha viviwo ene me. Be nàkpɔe ɖa be sukli le nuɖuɖu aɖe me hã la, lé ŋku ɖe nusiwo wotsɔ wɔe ƒe xexlẽdzesiwo ŋu. Di sukli, blitsi, alo nu viviwo abe dextrose, fructose, anyitsi, alo molasses ene. Anyo wu be nànɔ adzɔge tso nusiwo woŋlɔ vividoɖeameŋunu siawo le nusiwo wotsɔ wɔe ƒe xexlẽdzesi ƒe gɔmedzedze la gbɔ.

Togbɔ be nuɖuɖumeŋusẽ si ade 4 le gram ɖeka me le carbohydrates me hã la, sukli si sɔ gbɔ ɖe numeɖenuwo me ate ŋu adzi ɖe edzi kabakaba. Eye zi geɖe la, nunyiame bubuwo mesɔ gbɔ ɖe ‘calorie ƒuƒlu’ siawo me kura o.

Eyata aleke nàwɔ ana carbohydrates nanye nuɖuɖu si naa lãmesẽ ƒe akpa aɖe? (Nya sia nenɔ susu me na wò!)

Enyo, míeƒo nu geɖe tso carbohydrates kple sukli ŋu. Eyata esi esia le susu me na mí la, mina míade ŋugble le miaƒe ƒomea me tɔ ɖesiaɖe ƒe lãmesẽ ŋu.

• Tia carbohydrates nyuiwo: Ƒle nuku blibowo, atikutsetsewo, amagbewo, kple notsi kple nyinotsi siwo me ami mesɔ gbɔ ɖo o.
• Ðe nuɖuɖu siwo me wode sukli kpee dzi kpɔtɔ: Vevietɔ ɖe aha viviwo, toffee, kple abolo siwo nèɖuna dzi kpɔtɔ alesi nàte ŋui.
• Na ɖeviwo nanɔ dɔ dzi gbesiagbe: de dzi ƒo na wo be woafe ahade kame.
• Nye kpɔɖeŋuɖola nyui: Ne viwòwo kpɔ wò nèle numame nyuiwo wɔm la, woasrɔ̃ nu mawo ke. Esia akpe ɖe wo ŋu woanɔ agbe nyui nɔnɔ tso woƒe ɖevime ke.

Ðo ŋku edzi be menye míaƒe futɔe nye carbohydrates o. Nusi le vevie enye be nàtia carbohydrates ƒomevi siwo sɔ, le agbɔsɔsɔ nyuitɔ me . Nenema kee wòle le sukli hã gome, eyata nunya le eme be nàtia nuɖuɖu siwo me nunyiame le siwo me dzɔdzɔmesukli le eye nànɔ adzɔge tso sukli siwo wotsɔ kpe ɖe eŋu gbɔ alesi nàte ŋui.

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