Nusiwo wòle be nànya tso carbohydrates kple sukli ŋu!

Egbea míele nu ƒom tso carbohydrates kple sukli ŋu, siwo nye míaƒe nuɖuɖu ƒe akpa vevi aɖe ŋutɔ. Ɣeaɖewoɣi la, míesea nuƒoƒo geɖe tso nusiawo ŋu. Eyata nukawoe nye esiawo ŋutɔŋutɔ, ɖe wonyo loo alo wogblẽ na míaƒe ŋutilã, eye aleke míawɔ atia wo nyuie, le mɔ bɔbɔe aɖe si gɔme nàte ŋu ase nu.

Nukae nye carbohydrates?

Kpuie ko la, carbohydrates ye nye ŋusẽtsoƒe vevitɔ si woate ŋu akpɔ bɔbɔe wu na míaƒe ŋutilã. Eɖanye ɖevi sue alo ame tsitsi o, wole vevie be woanɔ lãmesẽ me. Carbohydrates le abe mɔ̃memi ene na míaƒe ŋutilã. Míekpɔa wo tso nuɖuɖu me le mɔ vevi eve nu.

Carbohydrates Blewuwo

Esiae nye nusi míeyɔna be sukli bɔbɔe . Le kpɔɖeŋu me, fructose si le atikutsetsewo me kple lactose si le notsi me. Gake mègaŋlɔ be o be esiawo le atikutsetse siwo me nunyiame le hã me. Sukli si le nuwo abe tsokolet kple aha viviwo ene me hã dzena le hatsotso sia me.

Carbohydrates siwo me nu sesẽwo le

Míeyɔa esia be starch . Míekpɔnɛ tso amagbe siwo me starch le abe mɔli kple mɔli vivi, nuku blibowo, bli, abolo, kple nukuwo me. Esiawo naa ŋusẽ vi aɖe ŋutilãa ɣeaɖewoɣi.

Aleke woɖua nusiawo le ŋutilã me?

Bu eŋu kpɔ, carbohydrate ɖesiaɖe si míeɖuna, eɖanye nu bɔbɔe alo esi me kɔ o, mlɔeba la, wova zua sukli bɔbɔe siwo le míaƒe ŋutilã me. Emegbe sukli sia gena ɖe ʋukawo me. Ne sukli ƒe agbɔsɔsɔ le ʋu me dzi ɖe edzi alea la, míaƒe dɔgboa ɖea lãmetsi aɖe si woyɔna be insulin dona. Insulin sia 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 sukli sia abe ŋusẽ ene. Èse egɔmea?

Fifia kpɔ ɖa, nuɖuɖu aɖewo (vevietɔ esiwo me sukli bɔbɔewo sɔ gbɔ ɖo kple nuku siwo ŋu wokɔ abe abolo ɣi kple bli ɣi ene) ɖuna kabakaba ŋutɔ eye wònana sukli ƒe agbɔsɔsɔ dzina ɖe ʋu me zi ɖeka. Gake woɖua carbohydrates siwo gɔme sese sesẽ (siwo wokpɔna le nuku blibowo me) blewu wu. Eyata sukli ƒe agbɔsɔsɔ le ʋu me dzina ɖe edzi vivivi. Ne èyi edzi le nuɖuɖu siwo nana sukli ƒe agbɔsɔsɔ dzina ɖe ʋu me dzina ɖe edzi zi ɖeka la, 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 me bran le
• Bli kple bran (bli dzẽ) .
• Abolo si me wotsɔa lãgbalẽ wɔe
• Atikutsetse
• Amagbewo
• Notsi me nuɖuɖu siwo me ami mesɔ gbɔ ɖo o

Ele be nuɖuɖu nyui si da sɔ na ɖevi si xɔ wu ƒe eve nana woƒe gbesiagbe nuɖuɖumeŋusẽ katã ƒe 50% va ɖo 60% tso carbohydrates me. Nu vevitɔe nye be woakpɔ carbohydrates siawo ƒe akpa gãtɔ tso teƒe nyuiwo eye woaɖe sukli siwo wotsɔ kpe ɖe eŋu dzi akpɔtɔ.

Ðe nane li si woyɔna be carbohydrates "nyui" kple "vɔ̃ɖi"a?

Carbohydrates xɔ ŋkɔ gbegblẽ vie nyitsɔ laa, alo? Atikeŋutinunyala aɖewo susu be...Carbohydrates siwo ŋu wokɔ ɖuɖu fũu akpa – si nye sukli si ŋu wokɔ si le akpɔnɔ kple aha viviwo me, kple bli ɣi kple wɔ ɣi (si le pasta kple abolo ƒomevi geɖe me) – nye nusiwo gbɔ lolo akpa ƒe dzidziɖedzi tso dometɔ ɖeka.

Nukae dzɔna ɖe carbohydrates "vɔ̃ɖiwo" dzi?

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, wova le agbɔsɔsɔ gã me, wovivina, gake womeyɔa wò kabakaba o. Eyata amewo ɖua wo wu alesi wòle be woaɖu. Wo dometɔ aɖewo menaa nunyiame aɖeke ŋutilãa ŋutɔŋutɔ o - nuwo abe suklinono kple toffee nye "calorie ƒuƒlu" ko siwo me nunyiame ƒe asixɔxɔ aɖeke mele o.

Eyata ɖe sukli bɔbɔewo katã gblẽa?

Ao, màte ŋu agblɔe nenema o. Elabena carbohydrates bɔbɔewo hã le nuɖuɖu siwo me nunyiame le geɖe me. Le kpɔɖeŋu me, atikutsetsewo, amagbewo, kple nyinotsinuwo. Esiawo naa nunyiame vevi geɖe siwo kpena ɖe míaƒe ŋutilã ŋu wòtsina henɔa lãmesẽ me. Le kpɔɖeŋu me, carbohydrates bɔbɔewo le atikutsetse yeyewo me, gake nu nyui geɖewo abe vitamin kple fiber ene hã le wo me.

Nukatae carbohydrates sesẽwo nyo nenema gbegbe ɖo?

Le ƒe 2015–2020 ƒe Nuɖuɖu Ŋuti Mɔfiame na Amerikatɔwo nu la, ele be nuku siwo míeɖuna ƒe afã ya teti nanye carbohydrates siwo me nu vovovowo le, alo nuku blibowo. Nuku blibowo, abe bli dzẽ, oatmeal, abolo siwo wotsɔ nuku blibo wɔe, kple nukuwo ene nye tiatia nyuiwo. 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:

• Nuɖuɖumeŋusẽ dzɔna blewu wu: nukua ƒe akpa etɔ̃awo katã (aɖuɖɔ, dɔlékui, kple endosperm) le nuku blibowo me. Gake endosperm koe nɔa nuku siwo ŋu wokɔ la me. Nu geɖe le nuku blibowo si woaɖu, eyata nuɖuɖumeŋusẽ dzɔna blewu wu. Ne carbohydrates ge ɖe ŋutilãa me la, enɔa bɔbɔe na ŋutilãa be wòakpɔ wo gbɔ.
• Fibre sɔ gbɔ ɖe eme: Nuɖuɖu siwo me fibre sɔ gbɔ ɖo la yɔa wò fũ, si wɔnɛ be nuɖuɖu fũu akpa dzi ɖena kpɔtɔna. Menye ema ɖeɖeko o, ke ne wotsɔe kpe ɖe tsi geɖe ŋu la, ka sia kpena ɖe ame ŋu be aɖuɖɔtoe mete ŋu nɔa ame ŋu o eye ate ŋu akpɔ ame ta tso dɔgbo me kansa gɔ̃ hã me.
• Enaa vitamin kple mineral: Vitamin abe vitamin B, magnesium, kple iron ene, kpakple vitamin kple mineral veviwo le nuku blibowo me.

Ele be ɖevi siwo ɖo suku ƒe akpa gãtɔ naɖu nuku siwo ade "ounce equivalents" ene va ɖo ade gbesiagbe. "Ounce si sɔ kple" nye nuɖuɖu agbɔsɔsɔme si le nuɖuɖu ɖeka me – le kpɔɖeŋu me, abolo kakɛ aɖe; nuku si wodzra ɖo be woaɖu kplu ɖeka; alo bli si woɖa, pasta si woɖa, alo mɔli dzodzoe kplu afã. Ne mede ɖeke o la, ele be agbɔsɔsɔ sia ƒe afã natso nuku blibowo me.

Mina míaƒo nu tso sukli ŋu.

Nuɖuɖu siwo me wode sukli kpee – abe aha fafɛ, bisiklet, abolo, toffee, ice cream kple atikutsetse me nunono aɖewo ene – zi geɖe la, nuɖuɖumeŋusẽ sɔ gbɔ ɖe wo me gake nunyiame mesɔ gbɔ o. Nuɖuɖu si me sukli sɔ gbɔ ɖo do ƒome kple lolo akpa. Sukli ɖuɖu fũ ate ŋu ana aɖu navuvu hã. Wokafui be wò gbesiagbe nuɖuɖumeŋusẽ katã ƒe 10% natso sukli siwo wotsɔ kpe ɖe eŋu me.

Le numeɖenu siwo me sukli le teƒe la, na nuɖuɖu siwo naa lãmesẽ abe atikutsetse ene viwòwo. Atikutsetse nye dzɔdzɔmevivi, carbohydrates, kple fibre kple vitamin siwo ɖeviwo hiã la tsoƒe gã aɖe.

Mɔ nyui aɖe si dzi nàto aɖe sukli si wotsɔ kpe ɖe eŋu dzi akpɔtɔe nye be nàɖe soda kple aha bubu siwo me sukli le la ɖa keŋkeŋ. Bu nya siawo ŋu kpɔ:

• Sukli si ade teaspoon 10 (49 ml) kple nuɖuɖumeŋusẽ 150 le aha fafɛ si me carbon le si ƒe kpekpeme nye mililita 355 (oz 12) me.
• Mɔ vevitɔ si dzi woato atsɔ sukli bubu akpe ɖe ɖeviwo ƒe gbesiagbe nuɖuɖu ŋue nye to aha viviwo nono 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 siwo me sukli le alo atikutsetse me nunono (siwo me sukli ate ŋu anɔ hã, abe soda ene) la, na notsi si me ami mesɔ gbɔ ɖo o, tsi, alo atikutsetse me tsi 100%. Gake ɖo ŋku edzi be: Togbɔ be sukli mele atikutsetse me tsi 100% me o hã la, nuɖuɖumeŋusẽ si tso dzɔdzɔmesukli mawo me ate ŋu adzi ɖe edzi. Eyata ɖo seɖoƒe na atikutsetse me tsi 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 ɖevi suewo o.

Aleke nèwɔna kpɔa nyatakaka tso nuɖuɖu ŋu?

Menɔa bɔbɔe ɣesiaɣi be nànya tiatia siwo nyo kple esiwo menyo o. Nunyiame Ŋuti Nyateƒenya siwo woŋlɔ ɖe nuɖuɖu ƒe agbawo dzi ate ŋu akpe ɖe ame ŋu le go sia me.

Be nànya nu tso carbohydrates ŋu la, di xexlẽdzesi etɔ̃ siawo:

• Carbohydrate Katã: Asixɔxɔ sia si woɖe fia le gram me la lɔ carbohydrates ƒomevi geɖe ɖe eme: Dietary Fiber, Sugars, kple carbohydrates bubuwo.
• Dietary Fiber: Esia le carbohydrates bliboa te. Nuɖuɖumeŋusẽ aɖeke mele nuɖuɖu me fibre me o, eye nuɖuɖu si me fibre sɔ gbɔ ɖo la ɖea vi geɖe na lãmesẽ.
• Sukliwo: Esia hã le carbohydrates bliboa te. Nunyiame ŋuti dzesi aɖewo dea vovototo dzɔdzɔmesukli kple sukli si wotsɔ kpe ɖe eŋu dome. Dzɔdzɔme sukli le nuwo abe atikutsetse kple nyinotsi ene me. Sukli geɖe le numeɖenuwo, toffee, kple aha viviwo me. Be nàkpɔe ɖa be sukli le nuɖuɖu aɖe me hã la, di sukli, blitsi, alo nu vivi bubuwo abe dextrose, fructose, anyitsi, alo molasses ene le nusiwo wotsɔ wɔe ƒe xexlẽdzesiwo me.Te ɖa le nusiwo me sukli alo nu vivi bubuwo le le nusiwo wotsɔ wɔe ƒe xexlẽdzesiwo ƒe tatɔ ŋu.

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

Carbohydrates hena agbe nyui nɔnɔ: Nusiwo dzi wòle be woaɖo ŋkui

Enyo, eyata míeƒo nu geɖe tso carbohydrates kple sukli ŋu. Nu vevitɔ kekeakee nye be nàtia carbohydrates nyuiwo. Ema fia be woatia nuku blibowo, atikutsetsewo, amagbewo, kple notsi kple nyinotsi siwo me ami mesɔ gbɔ ɖo o. Azɔ hã, ɖo seɖoƒe na nuɖuɖu siwo me wode sukli kpee. Eye de dzi ƒo na ɖeviwo be woado vevie nu gbesiagbe.

Eye mègaŋlɔ be o, ehiã be nànye kpɔɖeŋuɖola nyui. Viwòwo akpɔ wò lãmesẽmenɔnɔmewo eye woawɔ ɖe wo dzi. Esia aʋu mɔ na agbe nyui nɔnɔ, ne wonye ɖeviwo kple ne wotsi siaa.

Eyata, carbohydrates menye nusi wòle be míavɔ̃ na o, ke boŋ enye nusi míaƒe ŋutilã ate ŋu azã ne wotiae nyuie. Èse egɔme, alo?

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