Afotusɛm ntiantia
- Pair carbs with protein or healthy fat.
- Choose whole grains over refined ones.
- Drink water before reaching for caffeine.
Wunim asetew no. Awia mfimfini ba a, w'aniwa ano yɛ duru, w'adwene yɛ mufu, na mpofirim ade baako pɛ a ɛho hia wɔ wiase ne kukue anaa kɔɔfe foforɔ. Ɛte sɛ obu so a wo pɛ adi nkogu. Mpɛn pii no, ɛyɛ mogya mu asikyiri a ɛreyɛ nea wɔde ne ho sii so wɔ awia aduane mu.
Ahoɔden a efi aduane mu yɛ adwuma te sɛ ogya. Sɛ wode mfuro a awo gu so a, wonya ogyaframa a ɛyɛ ntɛm, ɛhyerɛn, na edum ntɛm ara. Sɛ wode duatan a emu yɛ den gu so a, ogya koro no ara dɛw brɛoo na ɛkɔ so nnɔnhwerew pii. Adidi a ɛma ahoɔden tena hɔ no fa kɛse ne sɛ wopaw duatan pii na mfuro ketewa, na afei woma wo ogya no biribi a ɛka ho ma ɛkɔ akyiri.
Adɛn nti na asetew no ba
Sɛ wudi aduan a ɛyɛ carbohydrate a, wo nipadua bubu mu ma ɛyɛ asikyiri a ɛkɔ wo mogya mu. Carbohydrate a ɛyɛ mmerɛw te sɛ paanoo fitaa, nnuane a wɔato, anonne a asikyiri wɔ mu, ne kukue dodoɔ no bubu mu ntɛm ara. Wo mogya mu asikyiri tu kɔ soro, wo nipadua bɔ mmɔden sɛ ɛbɛsan de aba fam, na mpɛn pii ɛkɔ akyiri dodo. Nea efi mu ne saa asetew a wunim no: ɔbrɛ, mufu, na ɔkɔm de wo bio ntɛm dodo.
Carbohydrate a emu yɛ den no yɛ adwuma sononko. Esiane sɛ ɛkura aduan mu ntini ne nnuane a ɛyɛ den pii nti, wo nipadua gye bere ansa na abubu mu, enti asikyiri no kɔ mu nkakrankakra sen sɛ ɛbɛyiri mu. Mogya mu asikyiri kɔ soro na ɛsan ba fam brɛoo, na saa ara na w'ahoɔden nso yɛ. Cleveland Clinic kyerɛ aburow a wɔnyam mu te sɛ oatmeal ne brown rice, ne nnuaba, atosode, ne asɛɛ ahorow, sɛ ɛyɛ ahoɔden a ɛhyew brɛoo a ɛma woko so.
Nhyehyɛe a ɛyɛ mmerɛw: Fa biribi ka wo carbohydrate ho
Eyi ne adeyɛ a ɛsiesie ahoɔden asetew dodoɔ no komm. Nni carbohydrate nko ara. Sɛ wode aboa nam mu ahoɔden (protein), aduan mu ntini, anaa sradeɛ pa kakra ka ho a, aduane no nyinaa yɛ nten wɔ mu, na ɛno ma asikyiri a ɛkɔ soro na afei ɛtew ase no yɛ pɛ. CDC tu fo sɛ wode carbohydrate ne protein bi te sɛ nnua aba kakra, yogurt bi, nkesua, anaa nam a sradeɛ nni mu pii ka bom na ama wo ho ayɛ hyɛ akyɛ na woakwati mogya mu asikyiri tu ne ne ho si.
Wɔ adeyɛ mu no, ɛte sɛ:
- Aprɛ a wode nnua aba sradeɛ atare anim sen aprɛ a wudi no nko ara.
- Oatmeal a wode nnua aba ne nnuaba nketenkete agu so sen cereal a asikyiri wɔ mu.
- Paanoo a wɔnyam mu a wode nkesua ka ho sen bagel kwa.
- Crackers a wode cheese anaa hummus ka ho sen crackers nko ara.
Eyi mu biara mmisa wo sɛ gyae aduane a wopɛ. Ɛfa nea wode bɛto ne ho.
Nsakrae kakraa bi a ɛyɛ mmerɛw
Ɛnsɛ sɛ wosesa wo mukaase nneɛma nyinaa. Sɛ wosakra nneɛma kakraa bi a wode di dwuma daa a, ɛyɛ adwuma no dodoɔ:
- Sesa paanoo fitaa, mmɔre fitaa, ne pasta a wɔahyehyɛ no na fa nea wɔnyam mu no.
- Fa aduaba ankasa sen aduaba nsuo (aduan mu ntini no na ɛho hia).
- Fa biribi a protein ne atosode wɔ mu si w'awia aduane ase, sɛnea ɛbɛkɔ akyi akɔ anwummerɛ aduane.
- Ma aduane a ɛma ahoɔden tena hɔ no nka wo nkyɛn ma awia akyiri, sɛnea worenyɛ aduane mfiri no akoa.
Mma wo werɛ mfi nsuo ne nhyehyɛe
Nneɛma abien a ɛne asikyiri nni biribiara yɛ na ɛda so ma w'ahoɔden sɛ. Nea edi kan ne nsukɔm a ɛde wo. Nsuo a ɛho nhia wo mpo ma wo koma yɛ adwuma den na ɛma wo ho yɛ wo brɛ, enti nsuo kuruwa baako tɔ da bi yɛ asetew bi a aduane ntumi nsiesie no ho mmuae ankasa. Nea ɛto so abien ne sɛ wugyae adidi na afei wosan teɛ no ntɛmntɛm. Bere tenten a wunni hwee, na afei aduane kɛse a wode ahopere di, ma wo obu so koro no ara. Sɛ wudi biribi a ɛfata wɔ bere a ɛyɛ pɛ mu a, ɛma kwan no yɛ pɛ.
Asɛm tiawa fa kɔɔfe ho, esiane sɛ ɛyɛ ade a wɔde to asetew so. Caffeine ma wo ahoɔden ankasa, nanso sɛ ɛsa a, ɛtumi gyaw wo nna mu sen kan, na ɛno na ɛma awia kɔɔfe yɛ awia kɔɔfe su. Ɛyɛ wɔ ano so. Hwɛ sɛ woreda so kata asetew bi a aduane ne nsuo betumi asiesie no yiye so.
Bere a ɛboro wo prɛte so
Adidi a ɛyɛ pɛ boa pii, nanso ɔbrɛ a ɛyɛ duru a entwa da no nyinaa nfa aduane ho daa. Sɛ wonya nna pa na wudidi yiye nanso wo ho da so brɛ wo da biara da a, ɛsɛ sɛ woka kyerɛ wo ɔyaresafo. Ɔbrɛ a ɛkɔ so betumi akyerɛ nneɛma te sɛ thyroid haw, mogya a ɛho yɛ wo (anemia), anaa ɔyare foforo a ɛsɛ sɛ wɔhwɛ no yiye sen sɛ wobedi aduane bi bio. Aduane betumi de wo afa da a ɛyɛ daa mu. Sɛ entumi a, ɛno yɛ nimdeɛ a mfaso wɔ so, ɛnyɛ ankoryɛ mu sintɔ.
Mmeae a Nsɛm Firi
- Cleveland Clinic, Foods That Give You Energy: What To Eat and Avoid
- CDC, Choosing Healthy Carbs
- Mayo Clinic, Carbohydrates: How Carbs Fit Into a Healthy Diet