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Nin ‘Nakɔfɛnw dunbaga’ ye jɔn ye?
N’an y’a fɔ cogo nɔgɔman na, ‘nakɔfɛnw dunbaga’ ye mɔgɔ ye min b’a yɛrɛ tanga baganw ka fɛnw ma i n’a fɔ sogo, jɛgɛ, ani kɔnɔw. Nka, fɛn dɔw bɛ yen minnu bɛ ɲɔgɔn falen-falen. Mɔgɔ dɔw bɛ kɔnɔ ni nɔnɔmafɛnw dun (nɔnɔ, nɔnɔ, foromazi), dɔw t’u dun fewu. A ka c’a la, mɔgɔ dɔ b’a latigɛ ka kɛ nakɔfɛnw dunbaga ye nin kun ninnu de kosɔn:- Aw ye miiri aw ka kɛnɛya la: Aw ye aw yɛrɛ tanga bana dɔw ma .
- Aw ye miiri sigida la: Aw bɛ dɔ bɔ baganmara nɔ na sigida la.
- Diinan dannayakow: Ka kɛɲɛ n’u ka diinɛ kalansiraw ye.
- K’a sababu kɛ kanuya ni hinɛ ye baganw na (Baganw ka josariyaw).
O la, farikolojɔli dumuniw sɔrɔli fɛɛrɛ ɲumanw ye jumɛnw ye ni sogo tɛ?
Miiri k’a filɛ, i tɛ sogo walima jɛgɛ dun. Nka aw mago bɛ farikolojɔli dumuniw na walasa ka to fanga la ani ka to kɛnɛya la. A nisondiyalen don, dumuniba caman bɛ diɲɛ kɔnɔ min sinsinnen bɛ jiriw kan, minnu falen bɛ farikolojɔli dumuniw na. An k’a lajɛ u ye min ye.| Dumuni suguya | Misaliw ni ɲɛfɔliw |
|---|---|
| Sɔgɔsɔgɔninjɛ ni Shɔ | Olu ye nakɔfɛnw dunni masakɛw ye. U bɛ se ka kɛ sogo nɔ na suman na, salati la, walima fɛn wɛrɛ la. Misaliw: lenburuba, shɔ, shɔ, shɛfan, ani sugunɛ. |
| Numukɛw ni Kisɛw | A ka ɲi i n’a fɔ dumuni misɛnnin, walima ka tosi ni woso walima nɔnɔ ye. Misaliw: manje, kafe, amande, pɔmutɛri, tile kisɛ, sesamu. |
| Sumanw kuuru | Suman minnu ma labɛn, olu nafa ka bon farikolojɔli dumuniw, witaminiw ani jolisegindumuniw na. Misaliw: woso, tiga bulama, shɔ, orje, kini. |
| Nakɔfɛn dɔw | Aw bɛ se ka farikolojɔli dumuni caman fana sɔrɔ nakɔfɛnw na ka tɛmɛ aw hakilina kan. Misaliw: Bruxelles, ɛsitɛri, buruburu, pɔmutɛri, ɲɔ. |
| Nɔnɔmafɛn | Nɔnɔmafɛnw ye ‘poroteyini dafalen’ sɔrɔyɔrɔ ye min kɔnɔ asidi aminiki nafamaw bɛɛ bɛ sɔrɔ an farikolo mago bɛ minnu na. Misaliw: Gɛrɛkiw ka nɔnɔ, nɔnɔ, foromazi, foromazi cottage. |
| Kɔnɔw | Kɔnɔw fana ye farikolojɔli dumuni ɲumanba ye, min dafalen don. Kɔnɔnatumu belebele kelen kɔnɔ, farikolojɔli dumuni garamu 6-8 ɲɔgɔn bɛ sɔrɔ. |
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Check Availability →Jɔn ye ‘vegan’ ye?
Okey, sisan an k’a lajɛ jɔn ye ‘Vegan’ ye. ‘Vegan’ ye mɔgɔ ye min bɛ taa sen kelen ka tɛmɛ ‘Vegetarian’ kan. O kɔrɔ ye k’u tɛ baganw ka fɛn si dun.O kɔrɔ tɛ sogo, jɛgɛ , ani kɔnɔw dɔrɔn ye; u fana tɛ fɛnw dun i n' a fɔ nɔnɔ , foromazi , nɔnɔ , ani kɔnɔ . Mɔgɔ dɔw yɛrɛ tɛ baara kɛ ni mɔni ye . U bɛ tugu dumuni na min sinsinnen bɛ jiriw kan pewu.
Sogo dunbali bɛ se ka farikolojɔli dumuniw sɔrɔ cogo di?
Ikomi ‘sogo dunbali’ tɛ nɔnɔ walima kɔnɔ dun, u ka kan ka u janto dɔɔni farikolojɔli dumuniw na. Nka aw kana aw hakili ɲagami, u fana bɛ ni farikolojɔli dumuniw sɔrɔyɔrɔba ye.- Tofu ni Tempeh: U fila bɛɛ dilannen don ni soja ye. Tofu bɛ dilan ni soja nɔnɔ ye. Tempeh bɛ dilan ni soja kuuru mɔlen ye. farikolojɔli dumuniw ka ca u fila bɛɛ la kosɛbɛ . Protéine garamu 34 ɲɔgɔn bɛ tempe taji kelen na.
- Seitan: O bɛ dilan ni gluten ye, o ye farikolojɔlan ye min bɛ sɔrɔ malo mugu la. A ɲɛda ni a kɛcogo bɛ i n’a fɔ sogo, o b’a to a bɛ kɛ sogo nɔnabila ɲuman ye.
- Sɔgɔsɔgɔninjɛ ni nɔnɔmuguw: Sogo dunbaga ka dumuni nafamaba don. Aw bɛ se ka aw ka don o don farikolojɔli dumuni fanba sɔrɔ fɛnw na i n’a fɔ shɔ, shɔ ani lenburuba.
- Edamame: Ninnu ye soja tobilenw ye, minnu bɛ kɛ ni shɔ ye. Farikolojɔli dumuniw ni asidi aminiki nafama caman bɛ u la.
- Soja nɔnɔ walima woso nɔnɔ: Ninnu bɛ se ka kɛ misi nɔnɔ nɔ na. Kɛrɛnkɛrɛnnenya la, farikolojɔli dumuni hakɛ ɲuman bɛ soja nɔnɔ na.
Baganw ka farikolojɔli dumuniw? Fɛnɲɛnɛmaw ka balofɛnw? Danfara jumɛn bɛ u ni ɲɔgɔn cɛ?
O ye gɛlɛya ye min bɛ mɔgɔ caman kan. Protéine ye balofɛn ye an farikolo mago bɛ min na ka caya. O de bɛ an ka:- A bɛ farikolo ni kolotugudaw jɔ.
- A bɛ tiɲɛniw dilan farikolo la.
- A bɛ dɛmɛ ka oksizɛni ta ka taa joli la.
- A bɛ dɛmɛ don dumunikɛbaliya ni ɔrimɔni labɛnni na.
- Baganw ka farikolojɔli dumuni : O bɛ wele ko ‘poroteyini dafalen’ barisa an bɛ se ka asidi aminiki nafama 9 bɛɛ sɔrɔ an farikolo mago bɛ minnu na dumuni kelen na (misali la sogo, kɔnɔ).
- Fɛnɲɛnɛmaw ka balofɛnw : Fɛnɲɛnɛmaw ka balofɛn caman ‘dafalen tɛ’ . O kɔrɔ ye ko asidi aminiki nafama bɛɛ tɛ jiri kelen na. Nka min nafa ka bon, o ye, ni aw bɛ jiriw ka dumuni suguya caman dun (misali la, tiga ni lenburuba, nakɔfɛnw), aw mago bɛ asidi aminiki minnu na, aw bɛ se ka olu bɛɛ sɔrɔ.
Nka aw hakili to a la ko k’a sababu kɛ nakɔfɛnw dunbaga ye walima sogo dunbali ye, o kɔrɔ tɛ ko a ye dumuni nafama ye . Fɛn minnu bɛ i n’a fɔ chips, minfɛn gazimaw, ani bisikiw fana ye nakɔfɛnw ye, nka u man ɲi i ka kɛnɛya ma. Fɛn min nafa ka bon kosɛbɛ, o ye ka aw ka dumuniw boloda ka ɲɛ ani ka dumuni dafalenw sɔrɔ.Ni haminanko dɔw bɛ aw ka dumunikɛcogo la, kɛrɛnkɛrɛnnenya la aw ka farikolojɔli dumuniw, a ka fisa aw ka kuma aw ka dɔgɔtɔrɔ fɛ walima balodɛsɛbagatɔ dɔ fɛ min bɛ se kosɛbɛ.
Take-Home cikan
- Nakɔfɛnw walima sogo dunbali dumuni bɛ se ka kɛ kɛnɛyako ye kosɛbɛ.
- A man gɛlɛn fewu ka farikolojɔli dumuni hakɛ sɔrɔ i farikolo mago bɛ min na ni sogo walima jɛgɛ tɛ.
- O kun ye ka jiriw ka dumuni suguya caman don aw ka don o don dumuni na. Aw bɛ shɔ, nɔnɔ, kisɛ, nakɔfɛnw ani shɔ ɲagaminen dun.
- Ka kɛ nakɔfɛnw dunbaga ye dɔrɔn, o tɛ kɛnɛya sabati. A nafa ka bon ka aw ka dumuniw boloda cogo la min bɛ bɛn ani ka kɛ cogo la min bɛ bɛn .
- Ni haminanko dɔw bɛ aw la aw ka balocogo la walima aw ka dumunikɛcogo caman cili la , aw kana siga ka ladilikan ɲini aw ka dɔgɔtɔrɔ fɛ .
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