Mí katã míelɔ̃a numeɖenu vi aɖe ɖuɖu, nono. Abolo si míeɖuna le ŋdɔ me tii nono me, chips babla si míeɖuna ne míele sinima kpɔm, soda ƒe aɖa si míenona ne míeƒo ƒu kple xɔlɔ̃wo... esiawo va zu míaƒe agbenɔnɔ ƒe akpa aɖe. Gake ɖe nèbu nunyiame si nuɖuɖu kple nunono siawo naa míaƒe ŋutilã ŋu kpɔa? Zi geɖe la, nunyiame aɖeke mele nuɖuɖu kple nunono siawo me o, ke boŋ nuɖuɖumeŋusẽ koe le wo me. Egbea, mina míaƒo nu tso "calorie ƒuƒlu" alo "Clorie ƒuƒlu" siawo ŋu.
Kpuie ko la, nukawoe nye ‘kalori ƒuƒlu’ siawo?
Nya "ƒuƒlu" gɔmee nye "naneke." "Calories ƒuƒlu" nye nu ɖeka. Togbɔ be nuɖuɖu siawo naa nuɖuɖumeŋusẽ (i.e. ŋusẽ) wò ŋutilã hã la, womenaa nu bubu aɖeke kloe si le vevie na lãmesẽ o. Etɔxɛe la, nunyiame aɖeke mele wo me o, abe vitamin, mineral, fiber, alo phytochemicals ene o.
Kpuie ko la, esiawo le abe aɖaka ƒuƒlu si me amadede dzeaniwo le gake naneke mele eme o ene. Ŋusẽ koe wonaa ŋutilãa, gake naneke mele nunyiame ƒe mɔ dzi o.
Nuvlowɔla vevi eve aɖewo li siwo tsɔa nuɖuɖumeŋusẽ ƒuƒlu siawo kpena ɖe míaƒe nuɖuɖu ŋu:
1. Nusianu si me sukli alo nu vivi bubuwo sɔ gbɔ ɖo.
2. Nusianu si me ami kple ami sɔ gbɔ ɖo.
Mina míalé ŋku ɖe fɔɖila eve siawo ŋu ɖe vovo.
Fɔɖila #1: Sukli kple nu viviwo fũ akpa
Mí katã míenya be sukli ƒe agbɔsɔsɔ si le nuɖuɖu siwo míeɖuna kple esiwo míenona me sɔ gbɔ sã wu alesi wònɔ tsã. Vevietɔ sukli ƒe nuɖuɖumeŋusẽ siawo siwo mehiã o la tsoa aha siwo míenona me, ke menye nuɖuɖu siwo míeɖuna o. Bu sukli agbɔsɔsɔme si nètsɔna tsoa aha vivi ɖeka pɛ ko me gbesiagbe ŋu kpɔ.
Numekukuwo ɖee fia gɔ̃ hã be míeɖua nuɖuɖumeŋusẽ gbogbo aɖewo siwo sɔ gbɔ wu gbesiagbe tso sukli me le manyamanya me. Calorie siawo siwo sɔ gbɔ wu la ƒoa ƒu va zua agbɔsɔsɔ gã aɖe le ɣleti ɖeka me. Zi geɖe la, esia koŋue nana ame ƒe lolo dzina ɖe edzi.
Na míakpɔ nusi suklibɔmb siawo nye ɖa.
| Nuɖuɖu/nunono ƒomevi | Mina míasrɔ̃ nu tso sukli ɣaɣlawo ŋu. |
|---|---|
| Soda kple aha vivi bubuwo | Ame siawoe nye fɔɖila vevitɔwo. Sukli yɔa atikutsetsenono siwo woƒlena le fiasewo me, limonad, kple kamedefefewo me nunonowo fũ. Sukli si ade teaspoon 8-10 ate ŋu anɔ soda ƒe aŋetu si wozãna ɖaa me. |
| Kɔfi kple tiinono dzeaniwo | Kɔfi si wotsɔ tsikpe wɔe, notsi babla, kple falooda siwo míenona le fiasewo me la yɔ fũ kple sukli. Togbɔ be wovivina ŋutɔ hã la, nuɖuɖumeŋusẽ sɔ gbɔ ɖe wo me ŋutɔ. |
| Keke, abolo kple bisiklet | Míaƒe "nuɖuɖu kpuiwo" geɖe dzena le hatsotso sia me. Sukli sɔ gbɔ ɖe muffin, abolomegba, alo cream bun si woƒle le fiase me wu alesi nàsusui. Esiawo hã nye nuɖuɖumeŋusẽ ƒuƒlu. |
| Ɣetrɔ me nuku siwo me wode nu vivii | Ne èlé ŋku ɖe oatmeal-babla siwo me wodea nu vivii kple bli-flake siwo wonaa ɖeviwo zi geɖe ŋu la, àse sukli agbɔsɔsɔme si le eme gɔme. Zi geɖe la, nu evelia ate ŋu anye "sukli". |
| Sauces kple syrups (Nuvivinuwo) . | Sukli ɣaɣla geɖe le nuɖuɖuvivinuwo abe ketchup, chili-mi, kple pancake-tsi ene hã me. Agbɔsɔsɔ sue aɖe nyo, gake ne ètsɔ eƒe akpa geɖe kpe ɖe eŋu la, ate ŋu ana nuɖuɖumeŋusẽ geɖe nasɔ gbɔ ɖe edzi. |
Fɔɖila #2: Ami kple ami fũ akpa
Nuvlowɔla eveliae nye ami kple ami si sɔ gbɔ. Togbɔ be ami aɖewo (abe esiwo me ami nyuiwo le abe omega-3 ene) nyo na ŋutilã hã la, zi geɖe la, ami siwo mele lãmesẽ me o nɔa nuɖuɖu siwo míeɖuna me. Vevietɔ ami gbegblẽ siwo woyɔna be saturated fats kple trans fats .
Vevietɔ wu la, ami gram ɖeka me nuɖuɖumeŋusẽ si wu carbohydrate (starch) alo protein gram ɖeka ƒe teƒe eve .
- Ami gram 1 = abe calorie 9 ene
- Protein alo carbohydrate gram 1 = abe calorie 4 ene
Èse egɔmea? Ema fia be ne wonya tsɔ ami vi aɖe kpe ɖe eŋu ko la, nuɖuɖumeŋusẽ si le nuɖuɖua me dzina ɖe edzi ŋutɔ. Esia ƒe kpɔɖeŋu nyuitɔ kekeakee nye nuɖuɖu siwo woɖana kabakaba. Mina míalé ŋku ɖe nuɖuɖu ƒuƒlu aɖewo siwo me ami sɔ gbɔ ɖo ŋu.
| Nuɖuɖu ƒomevi | Kpɔ nyuie le ami si sɔ gbɔ wu ŋu. |
|---|---|
| Nuɖuɖu Kpata | Esia lɔ French fries, koklozi ƒe abolo, nusiwo wofli goglo, kottu, bli si wofli, kple bubuawo ɖe eme.Ami si wozãna tsɔ wɔa nu siawo sɔ gbɔ ŋutɔ. Azɔ hã, ami sɔ gbɔ ɖe nuɖuɖuvivinu siwo wotsɔ kpe ɖe eŋu la me. |
| Mayonnaise si wotsɔna ƒoa ƒui | Le nyateƒe me la, wotsɔa ami kple azi tutu wɔa mayonnaise. Eyata nuɖuɖumeŋusẽ kple ami sɔ gbɔ ɖe eme ŋutɔ. Mayonnaise agbɔsɔsɔme eve ɖuɖu ɖe sandwich alo salad dzi ana nuɖuɖumeŋusẽ geɖe nanɔ wò nuɖuɖu me. |
| Chips kple microwave popcorn | Mɔli kple bli nye nuɖuɖu siwo me nunyiame le, gake ne wotsɔ ami tsyɔ wo dzi eye wode dze wo me la, wozua nuɖuɖumeŋusẽ ƒuƒlu gbogbo aɖewo. Vevietɔ ami kple nuɖuɖumeŋusẽ sɔ gbɔ ɖe chips babla ɖeka me tso fiasea me. |
| Crackers ƒe lãgbalẽgolowo | Wotsɔa wɔ ɣi kple ami siwo ƒe akpa aɖe nye haidrodzin, siwo me nunyiame boo aɖeke mele na ŋutilãa o la wɔa cracker geɖe. |
| Nuɖuɖu vivi siwo wofa tsikpe me | Zi geɖe la, ami kple nuɖuɖumeŋusẽ ƒuƒlu sɔ gbɔ ɖe nuɖuɖu siwo woɖuna enumake abe pizza, agbalẽ xatsaxatsa, soseti, kple paratha siwo wokpɔna le fiase gãwo ƒe nufamɔ̃ me ene me. |
Eyata nukae míewɔna?
Fifia ɖewohĩ ànɔ eŋu bum be, "Oo, eyata nyemate ŋu aɖu nu siawo siwo melɔ̃na la dometɔ aɖeke oa?" Ao, menye nenemae o. Nu vevitɔ le afisia enye "agbɔsɔsɔ kple zi gbɔ zi geɖe" (moderation).
Mehiã be nàɖe nuɖuɖu ƒuƒlu siawo siwo me calorie le ɖa keŋkeŋ le wò agbe me o. Gake, mègatsɔ wo awɔ wò nuɖuɖu vevitɔ o. Enyo be nàɖu nu sue aɖe ɣeaɖewoɣi . Gake ne èɖu wo gbesiagbe abe numame ene la, ana nuɖuɖumeŋusẽ si mehiã o nanɔ wò ŋutilã me, ana nàlolo, eye wòaʋu mɔ na dɔlélewo abe suklidɔ kple ʋumemi ƒe agbɔsɔsɔ ene.
Nu nyuitɔ si nàwɔe nye be nàtia nuɖuɖu siwo me nunyiame geɖe le, tsɔ wu be nàtia nuɖuɖumeŋusẽ ƒuƒluwo. Le kpɔɖeŋu me,
- Le nunono vivi teƒe la, no tsi, tsi, alo atikutsetse me tsi si mevivi o.
- Le esi teƒe be nàɖu chips babla ɖeka la, ɖu nane abe atikutsetse, atikutsetse, alo amagbewo ƒe salad ene.
- Ƒo atikutsetse yeyewo ɖe abolomegba teƒe.
Tɔtrɔ suesuesuewo abe esiawo ene ate ŋu ana tɔtrɔ gã aɖe nava wò lãmesẽ dzi. Ne èdi be yeanya nu geɖe tso wò lolo dzi ɖeɖe kpɔtɔ alo nuɖuɖu si naa lãmesẽ ɖuɖu ŋu la, ele vevie be nàbia wò ɖɔkta alo nuɖuɖuŋutinunyala .
Gbedasi si Wotsɔ Yi Aƒeme
- ‘Clorie ƒuƒlu’ fia nuɖuɖu siwo naa ŋusẽ (calorie) ŋutilãa ko eye womenaa nunyiame aɖeke abe vitamin kple mineral ene o.
- Nusiwo koŋ gbɔ nuɖuɖumeŋusẽ ƒuƒlu tsonae nye nuɖuɖu kple nunono siwo me sukli sɔ gbɔ ɖo eye ami/ami sɔ gbɔ ɖe wo me.
- Soda, aha viviwo, abolo, bisiklet, nuɖuɖu siwo woɖana kabakaba, kple nuɖuɖu siwo wofli nyuie nye esia ƒe kpɔɖeŋu nyuitɔwo kekeake.
- Le esi teƒe be woaɖe nuɖuɖu siawo ɖa keŋkeŋ la, ele vevie wu be woaɖo seɖoƒe na wo ɖuɖu ƒe agbɔsɔsɔ kple zi nenie (woaɖu wo zi gbɔ zi geɖe).
- Dze agbagba ɣesiaɣi be nàtia nuɖuɖu siwo me nunyiame le (atikutsetsewo, amagbewo, tsi dzadzɛ) ɖe nuɖuɖumeŋusẽ ƒuƒlu teƒe.
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