Afotusɛm ntiantia
- Anchor each meal with some protein.
- Pair sweets with fiber, fat, or protein.
- Eat on a rhythm so you never get too hungry.
Susuw bere a etwa to a wo ho tɔ wo awia nnɔn dummienu na nnɔn abiɛsa no woayɛ sɛ onipa foforo no ho. W'adwene yɛ kusukuku. Wo bo fuw ntɛm. Mpofirim na wo bo fuw soro a ɛkɔ brɛoo. Ɛyɛ wo sɔ sɛ wobɛkenkan no sɛ ankasa mfomso, nsɛnkyerɛnne sɛ wonni nneɛma ho dwuma yiye. Mpɛn pii no, ɛyɛ mmerɛw sen saa. Wo mogya mu asikre tuu kwan, na wo suban dii akyi.
Eyi yɛ nipadua nokwasɛm nketewa no baako a, sɛ wote ase a, ɛsesa sɛnea wo ne wo ho di no. Wonyɛ mmerɛw awia mu. Ebia ɛkɔm de wo wɔ ɔkwan pɔtee bi so kɛkɛ.
Nea asikre asehwe yɔ ankasa
Sɛ wodi carbohydrates a ɛyɔ ntɛm wɔ wɔn nko, paanoo fitaa, paanoo a ɛyɔ dɛw, soda, asikre kandɛ, a, wo mogya mu asikre foro ntɛm. Wo nipadua gye so denam insulin a ɛyi de san ba fam. Ɛtɔ da a esiesie no boro so, na wo mogya mu asikre tɔ kɔ fam sen baabi a ɛfii ase. Cleveland Clinic ka aduandi akyi tɔ yi ho asɛm sɛ reactive hypoglycemia, na ɛtaa pue bɔ ne nnɔnhwerew abien kɔ anan akyi a woadi aduane.
Tɔ no na suban no tena. Sɛ mogya mu asikre tɔ a, wo nipadua fa no sɛ amaneɛ ketewa na ɛyi adwenehaw hormone te sɛ adrenaline ne cortisol. Saa nnonnɔɔ koro a ɛboa wo wɔ amaneɛ ankasa mu no, wɔ ha de, ɛbɛma wo ho apopo, anibere aba, wo bo befuw, na wuntumi nnɔ w'adwene. Enti aduane a na ɛyɔ wo sɔ awia nnɔn baako no betumi brɛoo asi asehwe a ɛsɛe nnɔn abiɛsa no ho nhyehyɛe.
Adɛn nti na nea wɔde siesie no nyɛ "di asikre kakra"
Ɛyɛ mmerɛw sɛ wobɛte eyinom nyinaa na woasi gyinae sɛ asikre ne ɔtamfo a ɛsɛ sɛ wodi no so. Saa adwene no taa dane ne ho. Adeyɔ a mfaso wɔ mu sen no nyɛ sɛ wobeyi nneɛma afi mu, ɛyɛ sɛ wode atwa ho ahyia.
Nea ɛma ɔkwan no dwo ne nea wode di *ka* carbohydrates *ho* no. Cleveland Clinic akwankyerɛ a ɛfa sɛnea wobɛma mogya mu asikre atena pintinn ne sɛ wode protein, srade, ne fiber kari aduane pɛɛ. Saa nneɛma abiɛsa no ma sɛnea glucose kɔ wo mogya mu no yɛ brɛoo, na ɛno ma huru no yɛ tata na ɛtew asehwe a edi hɔ no ano. Cookie a wodi no aduane ankasa akyi yɛ ne ho sɔnko koraa sen cookie a wodi no nko wɔ yafunu hunu so.
Eyi yɛ asɛm pa sɛ wode mfe pii adi aduane ho ako a. Ɛnsɛ sɛ wonya kwan ansa na woadi aduane anaa wotwe wo ho aso wɔ ade dɛɛdɛɛ ho. Wode biribi ka ho kɛkɛ.
Nsakraeɛ nketewa a ɛma wo suban tena pɛɛ
Eyinom mu biara nhia aduandi pɔtee bi. Wɔn dodoɔ fa abɔ mu ne bere ho.
- Fa protein hyɛ aduane biara ase. Nkesua, nufusuɔ a ayɔ ka, asɔɔduane, apataa, akokɔ, tofu. Protein ne ade a egyina pintinn a aduane a wɔyɔ no ntɛm dodoɔ nya no.
- Fa fiber ka ho baabiara a ɛyɛ mmerɛw. Nnuaba, atosode, oats, aburow a wɔnnyii ho biribiara, asɔɔduane. Fiber ma biribiara yɛ brɛoo wɔ ɔkwan a eye sen biara so.
- Nni asikre adagyaw. Sɛ wopɛ cookie a, di no ka nnɔtwitwa ho anaa wɔ aduane akyi, ɛnyɛ sɛ ahoɔden a egyina ne ho nko.
- Di aduane wɔ bere pɔtee mu. Sɛ wokyɛ aduandi akyiri a, ɛyɛ asehwe a edi hɔ no ho nhyehyɛe. Aduane tiawa a ɛkari pɛɛ awia mfimfini taa siw kentenwa no nyinaa kwan.
- Hwɛ nea wonom. Kɔfe a wɔde asikre afra ne soda yɛ nneɛma a ɛhuru ntɛm sen biara, efisɛ fiber anaa protein biara nni mu a ɛbɛma ayɛ brɛoo.
Ɛnhia sɛ woyɔ enum no nyinaa. Paw baako a ɛfata wo da no na ma ɛnyɛ ade a ɛyɛ daa ansa na wode baako aka ho.
Bere a wode bɛkɔ dɔkota nkyɛn
Awia tɔ a ɛyɛ daa no taa ba na ɛtaa gye so yiye sɔ aduandi a egyina pintinn. Nanso nsɛnkyerɛnne bi fata ɔbenfo ani. Cleveland Clinic ka sɛ mogya mu asikre a ɛba fam wɔ obi a ɔnni asikre yare mu no betumi akyerɛ nea ɛwɔ ase a ɛfata sɛ wɔhwɛ.
Sɛ wo ho popo, fifire, koma bɔ ntɛm, basabasayɔ adwene mu, anaa wɔyɛ wo sɛ wobɛtɔ piti taa ba aduane ntam, anaa sɛ suban nsakraeɔ kɔ so sɛe w'asetena sɔnea wodi aduane biara a, kasa kyerɛ dɔkota. Mogya mu asikre a ɛsesa denneennen nso betumi ayɛ nsɛnkyerɛnne a edi kan a ɛfata sɔ wɔkɔ akyere. Na sɔ wo ne aduane ankasa abusuabɔ yɔ wo yaw anaa ɛnni w'ahofadi mu a, ɛno yɛ nea enti a wɔde wo nsa kɔ mmoa ho, na ɛnyɛ sɔ wode wo nsa kura mu wɔ wo nko.
Nanso nnipa dodoɔ de, ahodwo no yɛ ade a ɛyɛ daa kɛkɛ. Fa protein ka ho awia aduandi. Gyae aduandi a wokyɛ akyiri. Hu, dapɛn baako akyi, sɔ wo a wote awia nnɔn abiɛsa no nso adane biribi a ɔbɛn onipa a anka wopɛ sɛ wo ne no tena.
Nea efi
- Cleveland Clinic, Hypoglycemia (Low Blood Sugar): Symptoms & Treatment
- Cleveland Clinic, How To Treat Reactive Hypoglycemia