Bw’oba olina obulwadde bwa sukaali, olina okulowoozaako katono ku by’olya n’okunywa okusinga abantu abasinga obungi, nedda? Oyinza okuba nga wakirabye nti ssukaali mu musaayi yeeyongera mangu bw’olya emmere ezimu. Kino mu butuufu kizibu eri abantu bangi. Kale leero, ka twogere ku birungo ebiyitibwa carbohydrates ne fiber, ebiriisa bibiri ebikosa butereevu ssukaali mu musaayi gw’omuntu alina ssukaali, naye nga nabyo byetaagisa nnyo eri omubiri gwaffe.
Kakwate ki akaliwo wakati w’ebirungo ebizimba omubiri (carbohydrates) ne ssukaali?
Mu ngeri ennyangu, ebirungo ebiyitibwa carbohydrates bye bisinga okuwa emibiri gyaffe amaanyi. Zisangibwa mu mmere nnyingi ze tulya buli lunaku.
Lowooza ku buli kye tulya, omuli omuceere, omugaati, ebikuta, emmere erimu obuwunga nga pasta, amatooke, muwogo, ne kaawa, awamu ne swiiti, ebibala, amata, ne yogati, birimu ebirungo ebiyitibwa carbohydrates ku kigero ekitono oba ekitono.
Laba lwaki omuntu alina ssukaali alina okwegendereza naddala ku birungo ebizimba omubiri: Ebirungo ebizimba omubiri bisobola okulinnyisa ssukaali mu musaayi mu bwangu nnyo okusinga puloteyina oba amasavu agayingira mu mubiri.
Singa olya ebirungo ebiyitibwa carbohydrates bingi omulundi gumu okusinga insulini y’omubiri gwo bw’esobola okukwata, ssukaali ow’enjawulo yeeyongera mu musaayi gwo. Ekivaamu ssukaali mungi mu musaayi. Mu ngeri y’emu, singa olya ebirungo ebitono (carbohydrates) okusinga omubiri gwo bwe gwetaaga, ssukaali mu musaayi asobola okukka wansi mu ngeri ey’akabi. Eno y’ensonga lwaki kikulu okukuuma bbalansi eno.
"Okubala Carb Counting" kinaayamba?
Yee, ddala. Emu ku ngeri ezisinga okukuuma bbalansi eno kwe kwegezaamu "okubala carb." Kino kitegeeza okubala obungi bwa carbohydrates mu grams mu buli mmere oba ekyokunywa ky’olya n’okigabanya kyenkanyi mu mmere yo olunaku lwonna.
Enkola eno eremesa omubiri gwo okunyiga ebirungo ebiyitibwa ‘carbohydrates’ bingi omulundi gumu, ekiyamba okukuuma ssukaali mu musaayi nga tatebenkedde awatali kulinnya n’okunnyika mu bwangu.
Ebipapula by’emmere bingi ebiri ku katale kati biraga bulungi omuwendo gwa gram za `Carbohydrates` ku kabonero akalaga nti `Nutrition Facts`. Amawulire gano osobola okugakozesa okuteekateeka emmere yo eya buli lunaku. Okugeza ojja kukizuula nti ebirungo ebiyitibwa carbohydrates mu bbaala ya chocolate oba ekyokunywa eky’ebibala biba bingi nnyo okusinga mu bibala ebibisi.
Enkola eno ey’okubala ebirungo ebizimba omubiri (carbohydrate) ya mugaso nnyo ku:
- Ku abo abamira empiso za insulini emirundi egiwerako olunaku
- Ku abo abakozesa ppampu ya insulini
- Ku abo abanoonya eby’enjawulo n’okukyukakyuka mu mmere yaabwe
Naye enkola eno si ya kiragiro eri buli muntu. As an alternative to this , waliwo 'enkalala z'okuwanyisiganya emmere ya sukaali'.Waliwo enkola endala, gamba nga: Kiba kya magezi okwogera n’omusawo wo ku nsonga eno n’osalawo enkola esinga okukuyamba era esinga okukwanguyira.
Omuzira gwe twerabira - Fiber!
Bwe twogera ku carbohydrates, waliwo endala gye twetaaga ennyo okwogerako. Ekyo ye fiber, oba nga ffenna bwe tukimanyi , fiber . Fiber era kika kya carbohydrate, naye omubiri tegugaaya mangu. Kale kino kigasa ki eri omuntu alina ssukaali?
1. Okufuga ssukaali mu musaayi: Bw’olya emmere erimu ebiwuziwuzi ebingi, ssukaali ali mu mmere ezo akendeeza ku sipiidi gy’ayingira mu musaayi. N’olwekyo, ssukaali mu musaayi talinnya mangu.
2. Akendeeza ku kolesterol: Fiber ayamba okukendeeza ku LDL (Low-Density Lipoprotein) cholesterol , ow’obulabe eri omubiri. Kino kikulu nnyo okukendeeza ku bulabe bw’obulwadde bw’omutima obujja ne ssukaali.
3. Okugejja: Okulya emmere erimu ebiwuziwuzi kikuyamba okuwulira ng’ojjudde, ekikuyamba okulya ennyo. Kino kikuyamba okufuga obuzito bwo.
Ebiseera ebisinga, tetufuna bungi bwa fiber bwe twetaaga buli lunaku okuva mu mmere. Kale ka tulabe engeri gye tuyinza okwongera ekiriisa kino eky’omuwendo mu mmere yaffe.
Mmere ki erimu ebiwuziwuzi ebingi?
Fiber asinga kusangibwa mu mmere ekoleddwa mu bimera. Gezaako okussa bino mu mmere yo eya buli lunaku.
| Ekika ky’emmere | Eby’okulabirako |
|---|---|
| Ebibala n’enva endiirwa ebibisi | Guava, emicungwa, obulo, enva endiirwa ez’amakoola aga kiragala (gotu kola, mukunuwenna), ebinyeebwa, kaloti, okra |
| Entangawuuzi enkalu ezifumbiddwa | Entangawuuzi, entangawuuzi, ebinyeebwa ebibisi, entangawuuzi |
| Emmere ey’empeke erimu ebikuta | Omuceere ogwa kitaka (omuceere omumyufu), mukene, oats, mwanyi, omugaati gwa bran ne crackers |
| Ebika by’entangawuuzi n’ensigo | Kaawa, entangawuuzi, amanda, ensigo z’amajaani, ensigo za flax |
Bw’oba okaluubirirwa okufuna ebiwuziwuzi ebimala mu mmere yo, osobola n’okumira eddagala eriweweeza ku biwuziwuzi, ng’omusawo bw’akulagidde. Okugeza waliwo ebintu ebiri ku katale nga psyllium ne methylcellulose.
Naye jjukira ekintu kimu! Olina okugattako fiber mu mmere yo mpolampola . Singa otandika okulya emmere erimu ebiwuziwuzi mu bwangu, oyinza okufuna obuzibu ng’okuzimba, okuzimba olubuto, ne ggaasi. N’olwekyo emmere zino ssaako mpolampola mu wiiki emu oba bbiri. Ate era bw’olya ebiwuziwuzi bingi, olina okwongera ku mazzi g’onywa buli lunaku .
Obubaka Obutwala Awaka
- Bw’oba olina ssukaali, kikulu nnyo okufaayo ku bungi bwa carbohydrates mu mmere yo, kuba bukosa butereevu ssukaali mu musaayi.
- Okubala carb nkola ya mugaso nnyo okuyamba okukuuma ssukaali mu musaayi nga munywevu naddala eri abo abakozesa insulini.
- Fiber mukwano gwange nnyo ayamba okufuga ssukaali. Takoma ku kufuga ssukaali mu musaayi, wabula ayamba n’okukendeeza ku kolesterol omubi.
- Funa ebiwuziwuzi by’onywa buli lunaku ng’ossaamu emmere esingawo okuva mu bimera ng’ebibala, enva endiirwa, emmere ey’empeke, n’entangawuuzi mu mmere yo.
- Bulijjo weebuuze ku musawo nga tonnaba kukola nkyukakyuka yonna mu mmere yo naddala nga tonnaba kwettanira nkola ng’okubala ebirungo ebizimba omubiri.
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