Ne suklidɔ le ŋuwò la, ele be nàbu nusi nèɖuna kple nusi nènona ŋu vie wu ame akpa gãtɔ, alo? Ðewohĩ ède dzesii be sukli si le ʋu me dzina ɖe edzi zi ɖeka ne èɖu nuɖuɖu aɖewo. Le nyateƒe me la, esia nye kuxi na ame geɖe. Eyata egbea, mina míaƒo nu tso carbohydrates kple fiber, nunyiame eve siwo kpɔa ŋusẽ ɖe suklidɔléla ƒe sukli ƒe agbɔsɔsɔ dzi tẽ, gake wole vevie na míaƒe ŋutilã hã ŋu.
Ƒomedodo kae le carbohydrates kple suklidɔ dome?
Kpuie ko la, carbohydrates ye nye dzotsinu vevitɔ si naa ŋusẽ míaƒe ŋutilã. Wole nuɖuɖu siwo míeɖuna gbesiagbe la dometɔ geɖe me.
Bu eŋu kpɔ ko, nusianu si míeɖuna, si me bli, abolo, noodles, nuɖuɖu siwo me wɔ le abe pasta, mɔli, mɔli, kple cassava ene, kpakple nu viviwo, atikutsetsewo, notsi, kple yogurt hã le, carbohydrates le agbɔsɔsɔ si lolo wu alo sue aɖe me.
Nusita wòle be suklidɔléla naɖɔ ŋu ɖo etɔxɛe le carbohydrates ŋue nye esi: Carbohydrates ate ŋu ana sukli ƒe agbɔsɔsɔ le ʋu me nadzi kabakaba wu protein alo ami si gena ɖe ŋutilãa me.
Ne èɖua carbohydrates geɖe le ɣeyiɣi ɖeka me wu alesi wò ŋutilã ƒe insulin ate ŋu awɔe la, sukli si sɔ gbɔ wu la ƒoa ƒu ɖe wò ʋu me. Nusi dona tso emee nye sukli si sɔ gbɔ ɖe ʋu me. Nenema ke ne èɖua carbohydrates ʋɛ aɖewo wu esi wò ŋutilã hiã la, wò ʋumesukli ate ŋu aɖiɖi le mɔ si me afɔku le nu. Esia tae wòle vevie be nàda asɔ alea ɖo.
Ðe "Carb Counting" akpe ɖe ŋuwòa?
Ẽ, keŋkeŋ. Mɔ nyuitɔ siwo dzi woato alé dadasɔ sia me ɖe asi dometɔ ɖekae nye be woasrɔ̃ "carb counting." Esia fia be nàbu akɔnta le carbohydrates agbɔsɔsɔme si le gram me le nuɖuɖu alo nunono ɖesiaɖe si nèɖuna me eye nàmae sɔsɔe ɖe wò nuɖuɖuwo dome le ŋkekea me katã.
Mɔnu sia xea mɔ na wò ŋutilã be wòagaxɔ carbohydrates gbogbo aɖe zi ɖeka o, si kpena ɖe ŋuwò be sukli ƒe agbɔsɔsɔ si le ʋu me nanɔ anyi evɔ megadzina ɖe edzi kpata eye wòaɖiɖi kpata o.
Nuɖuɖu babla geɖe siwo le asi me fifia gblɔ `Carbohydrates` gram xexlẽme ɖe `Nutrition Facts` ƒe dzeside dzi eme kɔ. Àte ŋu azã nyatakaka siawo atsɔ awɔ ɖoɖo ɖe wò gbesiagbenuɖuɖu ŋu. Le kpɔɖeŋu me, àkpɔe be carbohydrates ƒe agbɔsɔsɔ si le tsokolet alo atikutsetsenono me sɔ gbɔ sã wu esi le atikutsetse yeye me.
Mɔnu sia si wotsɔ xlẽa carbohydrate la ɖea vi ŋutɔ na:
- Le amesiwo noa insulin ƒe atike zi geɖe gbesiagbe gome
- Le amesiwo zãa insulin pɔmpi gome
- Le amesiwo le nu vovovowo kple asitɔtrɔ le nɔnɔmewo ŋu dim le woƒe nuɖuɖu me gome
Gake mɔnu sia menye sedziwɔwɔ na amesiame o. As an alternative to this , ‘suklidɔ ƒe nuɖuɖu ɖɔliɖɔli ƒe xexlẽdzesiwo’ li.Mɔnu bubuwo hã li, abe: Nunya anɔ eme be nàƒo nu tso esia ŋu kple wò ɖɔkta eye nàtso nya me le mɔnu si nyo na wò eye wòanɔ bɔbɔe na wò wu ŋu.
Kalẽtɔ si míeŋlɔna be - Fiber!
Ne míele nu ƒom tso carbohydrates ŋu la, bubu aɖe hã li si ŋu wòle be míaƒo nu tsoe godoo. Emae nye ka, alo abe alesi mí katã míenyae ene la, ka . Fiber hã nye carbohydrate ƒomevi aɖe, gake ŋutilã meɖunɛ bɔbɔe o. Eyata viɖe kawoe le esia me na amesi ŋu suklidɔ le?
1. Sukli si le ʋu me dzi ɖuɖu: Ne èɖu nuɖuɖu siwo me fibre sɔ gbɔ ɖo la, sukli si le nuɖuɖu mawo me nana woƒe gege ɖe ʋua me dzi ɖena kpɔtɔna. Eyata sukli ƒe agbɔsɔsɔ le ʋu me medzina ɖe edzi kpata o.
2. Eɖea ʋumemi dzi kpɔtɔna: Fiber kpena ɖe ame ŋu be LDL (Low-Density Lipoprotein) ʋumemi , si gblẽa nu le ŋutilã ŋu la dzi ɖena kpɔtɔna. Esia le vevie ŋutɔ na dzidɔ si dona tso suklidɔ me ƒe afɔkua dzi ɖeɖe kpɔtɔ.
3. Kpekpeme dzi ɖuɖu: Nuɖuɖu siwo me fibre sɔ gbɔ ɖo ɖuɖu kpena ɖe ŋuwò nèsena le ɖokuiwò me be yeɖi ƒo, si kpena ɖe ŋuwò nèɖua nu zi geɖe. Esia kpena ɖe ŋuwò nèɖua wò kpekpeme dzi.
Zi geɖe la, míekpɔa fibre agbɔsɔsɔme si míehiã gbesiagbe tso nuɖuɖu me o. Eyata mina míalé ŋku ɖe alesi míate ŋu atsɔ nunyiame xɔasi sia akpe ɖe míaƒe nuɖuɖu ŋui ŋu.
Nuɖuɖu kawoe me fibre sɔ gbɔ ɖo?
Fiber nɔa nuɖuɖu siwo wotsɔ numiemiewo wɔe me wu. Dze agbagba nàde esiawo wò gbesiagbenuɖuɖu me.
| Nuɖuɖu ƒe hatsotso | Kpɔɖeŋuwo |
|---|---|
| Atikutsetse kple amagbe yeyewo | Guava, amititsetse, akɔɖu, amagbe dama siwo ƒe aŋgbawo le (gotu kola, mukunuwenna), gbewo, karɔt, okra |
| Nuku ƒuƒu siwo woɖa | Chickpeas, peas, gbe damawo, lãgbalẽgolo |
| Nuku siwo me bran le | Bli dzẽ (bli dzĩ), buckwheat, oats, ƒo, abolo si wotsɔ lãgbalẽ wɔe kple crackers |
| Nuku kple nuku ƒomeviwo | Cashew, atikutsetse, almond, mɔli nuku, flax nuku |
Ne esesẽ na wò be nàxɔ fibre si sɔ tso wò nuɖuɖu me la, àte ŋu ano fibre kpeɖeŋutɔ hã, abe alesi wò ɖɔkta gblɔe ene. Le kpɔɖeŋu me, atike aɖewo li le asi me abe psyllium kple methylcellulose ene.
Gake ɖo ŋku nu ɖeka dzi! Ele be nàtsɔ fibre akpe ɖe wò nuɖuɖu ŋu vivivi . Ne èdze nuɖuɖu siwo me fibre sɔ gbɔ ɖo ɖuɖu gɔme zi ɖeka la, àte ŋu ase veve abe ʋuʋudedi, dɔgbo ƒe ʋuʋu, kple gas ene. Eyata tsɔ nuɖuɖu siawo kpe ɖe eŋu vivivi le kwasiɖa ɖeka alo eve me. Azɔ hã, ne èɖu fibre geɖe la, ele be nàdzi tsi agbɔsɔsɔme si nènona gbesiagbe ɖe edzi godoo .
Gbedasi si Wotsɔ Yi Aƒeme
- Ne suklidɔ le ŋuwò la, ele vevie ŋutɔ be nàlé ŋku ɖe carbohydrates agbɔsɔsɔme si le wò nuɖuɖu me ŋu, elabena ekpɔa ŋusẽ ɖe wò ʋumesukli ƒe agbɔsɔsɔ dzi tẽ.
- Carb xexlẽ nye mɔnu si ŋu viɖe le ŋutɔ be wòakpe ɖe sukli ƒe agbɔsɔsɔ si le ʋu me ŋu wòali ke, vevietɔ na amesiwo zãa insulin.
- Fiber nye xɔlɔ̃ gã aɖe si kpena ɖe ame ŋu wòɖua suklidɔ dzi. Menye ɖeko wòɖua sukli si le ʋu me dzi ko o, ke ekpena ɖe ame ŋu hã be woaɖe ʋumemi gbegblẽ dzi akpɔtɔ.
- Na fibre si nèɖuna gbesiagbe nasu asiwò to nuɖuɖu siwo me numiemiewo le abe atikutsetsewo, amagbewo, nuku blibowo, kple nukuwo ene geɖe dede wò nuɖuɖu me.
- Kpɔ ɖɔkta gbɔ ɣesiaɣi hafi nàwɔ tɔtrɔ aɖeke le wò nuɖuɖu ŋu, vevietɔ hafi nàzã mɔnuwo abe carbohydrate xexlẽ ene.
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