Ƒomedodo wɔnuku aɖe le ame geɖe kple carbohydrates, alo “carbs” abe alesi mí katã míenya wo ene dome. Mí katã míelɔ̃a nuɖuɖuwo abe abolo, pasta, mɔli, kple bli ene ƒe vivi. Gake ne míelolo vie alo míedze dɔléle bubu aɖe dzi la, míebua fɔ nuɖuɖu siawo gbã. Zi nenie nèse ŋutinya si nye “Me lolo kple bli”? Gake carbohydrates menyo alo menyo ŋutɔŋutɔ o. Carbohydrates le nuɖuɖu siwo míeɖuna ƒe akpa gãtɔ me. Azɔ hã, carbohydrates nye ŋusẽtsoƒe vevi aɖe, alo ami, si míaƒe ŋutilã hiã be wòawɔ dɔ le ŋkekea me katã.
Kpuie ko la, nukae nye carbohydrates?
Carbohydrates nye nunyiame vevi aɖe si míaƒe ŋutilã hiã le agbɔsɔsɔ gã me, si woyɔna be macronutrient . Nunyiame vevi eve bubu siwo míehiã le agbɔsɔsɔ gã me enye protein kple ami . Tsɔ kpe ɖe esiawo ŋu la, nunyiame aɖewo li siwo míehiã le agbɔsɔsɔ sue aɖe me, abe vitamin kple mineral , siwo míeyɔna be nunyiame suewo ene.
Woate ŋu ama carbohydrates ɖe hatsotso vevi eve me:
1. Carbohydrates Blewu: Esiawo ɖuna kabakaba ŋutɔ. Eyata woate ŋu ana sukli nadzi ɖe edzi zi ɖeka le ʋu me. Esia ate ŋu ana ame nalolo hã le ɣeyiɣi didi aɖe megbe.
2. Carbohydrates Sesẽwo: Esiawo xɔa ɣeyiɣi didi hafi woɖuna eye nunyiame xɔasi geɖe abe fibre , vitamin, kple mineral ene le wo me.
Le mama dedie nu la, ele be ame tsitsi si le lãmesẽ me naxɔ woƒe gbesiagbe nuɖuɖumeŋusẽ katã ƒe 45% va ɖo 65% tso carbohydrates me. Le amesi ɖua nuɖuɖumeŋusẽ 2,000 gbesiagbe gome la, esia anɔ abe gram 275 ene. Gake agbɔsɔsɔ sia ate ŋu ato vovo le ƒe si nèxɔ, alesi nèwɔa dɔe, kple wò lãmesẽ nu . Eyata anyo wu be nàƒo nu kple wò ɖɔkta tso agbɔsɔsɔ si sɔ na wò ŋu. Ele vevie be nàkpɔ wò carbohydrates akpa gãtɔ tso carbohydrates siwo le lãmesẽ me, siwo me nu sesẽwo le me.
Carbohydrates ƒomevi 3 le nuɖuɖu siwo míeɖuna me
Carbohydrates ƒomevi vevi etɔ̃e le nuɖuɖu siwo míeɖuna kple esiwo míenona me. Ne èse nusiawo gɔme nyuie la, anɔ bɔbɔe na wò be nàtia nyui kple vɔ̃.
| Carbohydrate ƒomevi aɖe | Nuɖᴐɖᴐ | Kpɔɖeŋuwo |
|---|---|---|
| Sukliwo | Esiawoe nye carbohydrates bɔbɔetɔwo kekeake. Wo dometɔ aɖewo dzena le dzɔdzɔme nu le nuɖuɖuwo me. Wotsɔa wo dometɔ aɖewo kpena ɖe wo ŋu le mɔ si wowɔ kple asi nu ne wole nuɖuɖuwo ɖam. | Fructose si le atikutsetsewo me, lactose si le notsi kple nyinotsi me, sukli si wotsɔ dea aha viviwo, abolo, kple bisiklet me. |
| Starch-wo | Esiawo nye carbohydrate sesẽ ƒomevi aɖe si me sukli molecule geɖe siwo wotsɔ ƒo ƒu wɔe. | Bli (vevietɔ bran bli), mɔli, mɔli vivi, cassava, nukuwo, mɔli abe chickpeas, peas, kple lentils ene. |
| Fiber (fiber) si woyɔna be fibre | Esia hã nye carbohydrate si me nu vovovowo le ƒomevi aɖe. Ke hã, míaƒe ŋutilã mate ŋu aɖu nusiawo o. Eyata wotoa nuɖuɖumeŋusẽ me eye woɖea wo doa goe le aɖuɖɔ me. | Amagbewo, atikutsetsewo, gbetikewo, oats, mɔli, nuku blibowo, nukuwo. |
Viɖe kawoe le carbohydrates nyuiwo ŋu na ŋutilãa?
Ele vevie ŋutɔ be nàde carbohydrates ƒomevi siwo sɔ wò nuɖuɖu me. Susu ʋɛ aɖewo siwo tae nye esi:
- Ŋusẽdodo: Carbohydrates ye nye míaƒe ŋutilã ƒe dzotsitsoƒe vevitɔ. Womãna zua sukli, si naa ŋusẽ míaƒe ahɔhɔ̃ kple lãmekawo. Protein alo ami mate ŋu ana ŋusẽ ame nyuie nenema o.
- Nuɖuɖu siwo me nunyiame sɔ gbɔ ɖo: Vitamin, mineral, kple phytonutrients siwo tsia tre ɖe dɔléle ŋu yɔa carbohydrates siwo dona tso nuɖuɖu blibowo, abe atikutsetsewo, amagbewo, kple nuku blibowo me fũ .
- Get Fiber: Tsɔ kpe ɖe nuɖuɖumeŋusẽ ƒe ɖuɖu bɔbɔe ŋu la, fiber kpena ɖe ame ŋu be ʋumemi ƒe agbɔsɔsɔ dzi ɖena kpɔtɔna le ʋu me eye wòkpɔa sukli ƒe agbɔsɔsɔ le ʋu me dzi. Nuɖuɖu si me fibre sɔ gbɔ ɖo ɖuɖu hã ate ŋu aɖe dzidɔ kple kansa ƒomevi aɖewo xɔxɔ ƒe afɔkua dzi akpɔtɔ .
- Ekpena ɖe ame ŋu be wò kpekpeme nanɔ lãmesẽ me: Bu eŋu kpɔ, èsena le ɖokuiwò me be yeɖi ƒo ne yeɖu abolo si wotsɔ nuku blibo wɔe wu ne èɖu abolo ɣi kakɛ eve, alo? Nusitae nye be fibre le carbohydrates siwo me nu sesẽwo le me. Esiawo nana nèsena le ɖokuiwò me be yeɖi ƒo, si kpena ɖe ŋuwò nèɖua nu fũu akpa dzi. Enye gli gã aɖe be carbohydrates siwo le lãmesẽ me nana ame ƒe lolo dzina ɖe edzi.
Eyata nukae nèsusu tso nuɖuɖu sia si me ‘carb mesɔ gbɔ ɖo o’ ŋu?
Zi geɖe la, wofiaa mɔ amesiwo le agbagba dzem be yewoaɖe woƒe lolo dzi akpɔtɔ la ɖe nuɖuɖu siwo me ami mesɔ gbɔ ɖo o alo esiwo me carb mesɔ gbɔ ɖo o ŋu. Mɔnu siawo evea siaa ate ŋu akpe ɖe ŋuwò nàɖe wò lolo dzi akpɔtɔ. Gake numekuku aɖewo ɖee fia be nuɖuɖu siwo me ami mesɔ gbɔ ɖo o ate ŋu akpe ɖe ŋuwò nàɖe ami geɖe le ŋutilã me.
Ne èdze nuɖuɖu si me carb mesɔ gbɔ ɖo o gɔme la, àte ŋu ase le ɖokuiwò me be yeƒe lolo dzi le ɖeɖem kpɔtɔ kabakaba ŋutɔ le ŋkeke ʋɛ gbãtɔawo me. Nusi koŋ gbɔ esia tsoe nye tsi si meganɔa wò ŋutilã me o. Menye ami ƒe dzodzo ŋutɔŋutɔe o.
Azɔ hã, ami siwo me ami sɔ gbɔ ɖo ate ŋu anɔ nuɖuɖu aɖewo siwo me carb mesɔ gbɔ ɖo o me, si menyo na dzi ƒe lãmesẽ le ɣeyiɣi didi aɖe megbe o.
Le numekuku eve siwo Dukɔa ƒe Lãmesẽnyawo Gbɔkpɔha wɔ me la, wobia tso gomekpɔlawo si be woaɖu nuɖuɖu si wona wo ko, evɔ womatsɔ gotagome nuɖuɖu vɛ o. Le numekuku aɖe me la, wobia tso gomekpɔlawo si be woate nuɖuɖu siwo me ami mesɔ gbɔ ɖo o kple esiwo me carb mesɔ gbɔ ɖo o siaa kpɔ. Togbɔ be nuɖuɖu eveawo siaa na ame ƒe lolo dzi ɖe kpɔtɔ hã la, nuɖuɖu si me ami mesɔ gbɔ ɖo o ye na ami si le ŋutilã me dzi ɖe kpɔtɔ wu .
Eyata le esi teƒe be nàdzudzɔ bli kple abolo keŋkeŋ kpata la, nunya anɔ eme be nàkpɔ nyuie le carbohydrates ƒomevi kple agbɔsɔsɔme si nàtia ŋu .
Carbohydrates kple Ʋumesukli
Ne suklidɔ le ŋuwò eye nètsi dzi ɖe carbohydrates agbɔsɔsɔme si nèɖuna ŋu la, ele vevie ŋutɔ be nànya nu tso nukpɔsusu eve siawo ŋu.
1. Glycemic Index (GI): Kpuie ko la, esia nye alesi wotrɔa carbohydrates siwo le nuɖuɖu me kabakaba wòzua sukli ƒe dzeside. Nuɖuɖu siwo me GI sɔ gbɔ ɖo nana sukli ƒe agbɔsɔsɔ le ʋu me dzina ɖe edzi kabakaba.
2. Glycemic Load (GL): Màte ŋu anɔ te ɖe GI ƒe asixɔxɔ ɖeɖeko dzi atso nya me nenye be nuɖuɖu aɖe nyo alo menyo o. Elabena mebua agbɔsɔsɔ si míeɖuna ŋu o. Le kpɔɖeŋu me, GI ƒe asixɔxɔ gã aɖe le akɔɖu ŋu, gake carbohydrates ƒe agbɔsɔsɔ si le akɔɖu kakɛ aɖe si míeɖuna me la mesɔ gbɔ o. Suklidɔ ƒe agba (GL) hã bua nuɖuɖu agbɔsɔsɔme si míeɖuna ŋu. Eyata GL ƒe asixɔxɔ sia ɖea vi wu na suklidɔ dzi kpɔkpɔ kple nuɖuɖu siwo naa lãmesẽ tiatia.
| Nuɖuɖuwo ƒe hatsotsowo me toto le suklidɔ ƒe agba nu | |
|---|---|
| Nuɖuɖu siwo me suklidɔ ƒe agba sɔ gbɔ ɖo si wòle be woaɖe dzi akpɔtɔ | |
| Tsokolet, toffee, akpɔnɔ vivi | Ɣetrɔ me nuku siwo ŋu wotrɔ asi le |
| Franseawo ƒe nuɖuɖu siwo wofli | Bli ɣi, abolo ɣi |
| Mɔli si woɖa | Nunono vivi aɖe |
| Nuɖuɖu siwo naa lãmesẽ siwo me suklidɔ ƒe agba mesɔ gbɔ ɖo o si nàte ŋu atia | |
| Akɔɖu, amititsetse, pears | Nutsetsewo abe atikutsetse kple akɔɖu ene |
| Chickpeas, peas, lãgbalẽgolo | Amagbewo abe karɔt, gbegãdzi, kabɔb ene |
| Oats, bli si wotsɔa lãgbalẽ wɔe | Yogurt (si me sukli mele o) . |
Gbedasi si Wotsɔ Yi Aƒeme
- Carbohydrates ye nye míaƒe ŋutilã ƒe amitsoƒe vevitɔ. Menye woawoe nye futɔ o. Nusi le vevie enye carbohydrates ƒomevi kple agbɔsɔsɔme si nàtia.
- Tia carbohydrates sesẽwo abe nuku blibowo, amagbewo, kple atikutsetsewo ene ɖe carbohydrates bɔbɔe siwo ŋu wokɔ abe sukli, abolo ɣi, kple bli ɣi ene teƒe.
- Tsi ƒe ɖiɖi gbɔe wòtsona be ame ƒe lolome dzi ɖena kpɔtɔna le nuɖuɖu si me carb mesɔ gbɔ ɖo o me, ke menye ami ƒe ɖiɖi gbɔ o. Le nuɖuɖu ɖesiaɖe gome la, bu dzi ƒe lãmesẽ ŋu.
- Ne suklidɔ alo atikewɔwɔ me dɔléle bubu aɖe le ŋuwò la, eɖea vi ŋutɔ be nànya suklidɔ ƒe agba ne èle nuɖuɖu tiam.
- Hafi nàwɔ tɔtrɔ gã aɖeke le wò nuɖuɖu ŋu, vevietɔ ne dɔléle aɖe le ŋuwò la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta alo atikewɔla hena aɖaŋuɖoɖo.
carbohydrates, nunyiame, lolo dzi ɖeɖe kpɔtɔ, suklidɔ, suklidɔ ƒe dzesi, sukli ƒe agba, nuɖuɖu si naa lãmesẽ, starch, fiber, sukli
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