Agbe le kpuie akpa be woaku ɖe nuɖuɖu si tea ɖeɖi ame ŋu ma ke me. Ðewohĩ ezu numame na wò be nàɖu nuɖuɖu ʋɛ aɖewo siwo naa dzidɔ be yeatsɔ akpɔ wò ʋumemi ƒe agbɔsɔsɔ dzi. Gake oatmeal ɖuɖu le ŋdi me, bli kple amagbe mawo ke ɖuɖu le ŋdɔ me, kple salmon kple abolo ɖuɖu le fiẽnuɖuɖu me... ɖe metea ɖeɖi ame ŋu le ɣeyiɣi aɖe megbe oa? Ne àte ŋu alé wò gbesiagbe nuɖuɖuwo ɖe susu me gɔ̃ hã la, ɣeyiɣia de be nàwɔ tɔtrɔ le wò nuɖuɖu ŋu.
Viɖe gã bubu aɖe hã le tɔtrɔ ɖe wò nuɖuɖu ŋu alea ŋu. Ne ètia nuɖuɖu vovovowo la, èkekea nunyiame siwo wò ŋutilã kpɔna gbesiagbe kple kwasiɖa sia kwasiɖa ɖe enu. Eyata, kpɔ nuɖuɖu ŋuti susu yeye 10 siawo siwo ana wò dzi nanɔ lãmesẽ me esime wòana wò vivisese hã naɖi ƒo.
Mina míate nu yeye siawo kpɔ ɖe nuɖuɖu si nèɖuna ɖaa teƒea?
Le nuɖuɖu siwo nèɖuna zi geɖe siwo nyo na wò ʋumemi teƒe la, mina míalé ŋku ɖe nuɖuɖu aɖewo siwo hã naa lãmesẽ, gake woƒe vivi to vovo la ŋu. Àte ŋu akpɔ susu nyui aɖe tso kplɔ̃ sia dzi.
| Wò Fave Xoxoa | Te nu yeye aɖe kpɔ (New Fave) . | Nukatae wònyo? (Nusita Wònyo) |
|---|---|---|
| Amititsetse ƒe Ami | Avocado-mi ƒe Ami | Abe amititsetse ƒe ami ene la, ami siwo naa lãmesẽ (monounsaturated fats) sɔ gbɔ ɖe eme. Eɖea ʋumemi gbegblẽ (LDL) dzi kpɔtɔna. |
| Sama | Sablefish/Black Cod ƒe tɔmelã | Abe salmon ene la, Omega-3 sɔ gbɔ ɖe eme. Enyo na dzia ŋutɔ. |
| Karɔt-tiwo | Parsnips ƒe lãgbalẽ | 60% ƒe fibre sɔ gbɔ wu karɔt. Enyo na ʋumemi kple seselelãme be yeɖi ƒo. |
| Peanut Butter (Anyigbadzinu si Wotsɔna Wɔe | Almond Bɔta si Wotsɔna Wɔe | Ami siwo naa lãmesẽ, calcium kple magnesium sɔ gbɔ ɖe eme. |
| Lentils dama siwo woyɔna be Green Lentils | Ameyibɔ Lentils | Protein kple fibre sɔ gbɔ ɖe eme. Anthocyanins, siwo nye nusiwo tsia dzoxɔxɔ nu le eme. |
| Flaxseed ƒe nuku | Hemp ƒe Nukuwo | Protein, vitamin E, iron, potassium, kple magnesium sɔ gbɔ ɖe eme. |
| Green Tea ƒe nuɖuɖu | Matcha Tea ƒe tii | Nusiwo tsia dzoxɔxɔ nu sɔ gbɔ ɖe eme wu tii dama. |
| Akɔɖu | Plantain ƒe lãgbalẽ | Vitamin A, C, kple potassium sɔ gbɔ ɖe eme. Ele vevie na dzi ƒe dɔwɔwɔ. |
| Lu Blibo Pasta | Soba Noodles ƒe nuɖuɖu | Esi wònye be wotsɔ buckwheat wɔe ta la, fibre kple antioxidant rutin le eme. |
| Oatmeal ƒe nuɖuɖu | Quinoa ƒe Ƒuƒoƒo | Abe oats ene la, enye ŋdi nuɖuɖu si ɖaa kabakaba, si me nunyiame le. |
Aleke nèzãa nuɖuɖu yeye siawoe?
Enyo, fifia nuɖuɖu yeye aɖewo ŋuti susu aɖe va su asiwò. Azɔ na míakpɔ alesi míawɔ atsɔ nusiawo akpe ɖe míaƒe nuɖuɖu ŋui ɖa.
Amiwo & Bɔtawo
Avocado-mi: Esia ƒe vivi vivina eye wòvivina abe bɔta ene. Àte ŋu azãe le afisiafi si nàzã amititsetse ƒe ami le, abe le salad-mi, pesto, kple amagbe siwo woɖa me ene. Nusi na wòle etɔxɛe nye be abe amititsetse ƒe ami ene la, ami si me ami ʋeʋĩ le, si nye ‘ami nyui’ ƒomevi aɖe si nyo na dzia, sɔ gbɔ ɖe eme. Ate ŋu akpe ɖe ŋuwò nàɖe wò ʋumemi gbegblẽ (LDL cholesterol) dzi akpɔtɔ eye wòakpe ɖe ŋuwò nàɖu ʋu ƒe sisi dzi. Vitamin E hã sɔ gbɔ ɖe eme, si kpena ɖe ame ŋu wòɖea dɔdzẽ dzi kpɔtɔna le ŋutilãa me.
Almond Butter: Esia vivina vie wu atikutsetse bɔta. Enyo ŋutɔ ne wokakae ɖe abolo dzi, wotsɔ gaku ƒoe ɖe oatmeal me, alo wotsɔe kpe ɖe smoothie ŋu. Ðeko nàkpɔ egbɔ be yetia atike si me almond koe le abe nusi woatsɔ awɔe ene.
Veggies, Nukuwo & Nukuwo
Parsnips: Esiawo nye amagbe aɖe le karɔt ƒomea me. Wovivina vie ne woɖa wo. Woate ŋu atso wo woazu nuɖuɖuvivinu, mɔli, kple nuɖuɖu siwo wotsɔ lãgbalẽ wɔe. Alo woate ŋu atɔ dzo wo ahaɖu wo. Fibre sɔ gbɔ ɖe wo me , si kpena ɖe ame ŋu be ʋumemi dzi ɖena kpɔtɔna eye wònana wòɖina ɣeyiɣi didi.
Black Lentils: Woƒe vivi to vovo na míaƒe lentils edziedzi. Wonyo ŋutɔ be woatsɔ akpe ɖe salad kple mɔli ŋu elabena womegbãna ne woɖa wo vɔ o. Protein kple fibre sɔ gbɔ ɖe wo me .
Hemp Seds: Esiawo ƒe vivi le abe nuku ene. Woate ŋu ahlẽ wo ɖe yogurt, salad, kple mɔli dzi. Protein si ade gram 10 le aɖabaƒoƒo 3 me . Magnesium hã sɔ gbɔ ɖe wo me, si ɖea dzidɔ ƒe afɔkua dzi kpɔtɔna.
Quinoa Flakes: Ne oats ɖuɖu ti kɔ na wò gbesiagbe la, ke wɔ quinoa mɔli le ŋdi me. Ewɔwɔ kabakaba abe oats ene. Tsɔ quinoa flakes kplu 1/3 kple cinnamon sue aɖe de tsi kplu ɖeka me eye nàʋuʋui vaseɖe esime wòaƒo. Tsɔ nuku kple nuku siwo nèlɔ̃ wu la ɖo edzi.
Nunonowo & Ame Bubuwo
Matcha Tea: Wowɔa esia to tii ƒe aŋgba bliboa tutu me. Eyata antioxidant ``(EGCG)`` si le eme la sɔ gbɔ abe zi gbɔ zi 137 ene wu tii dama si wozãna edziedzi. Antioxidants siawo ``(catechins)`` na ʋu ƒe sisi kple ʋumemi ƒe agbɔsɔsɔ nyona ɖe edzi. Àte ŋu anoe ne ètsɔ tsi dzodzoe wɔe, tsɔe de smoothie me, alo zãe tsɔ wɔ ice cream.
Plantains: Esiawo lolo vie eye starchier le wo me wu akɔɖu siwo míeɖuna edziedzi. Enyo wu be woaɖu wo ne woɖae tsɔ wu be woaɖu wo ƒuƒuie. Wonyo ŋutɔ na gravies ƒe ʋeʋẽ, tsɔtsɔ kpe ɖe curry ŋu, nuɖaɖa, kple nuɖaɖa. Ne wotsi bliboe (ne ŋutigbalẽa trɔ zu yibɔ) la, wovivina eye woate ŋu atsɔ wo akpe ɖe smoothie kple pancakes ŋu. Potassium si woyɔna be potassiumEsi wònye be esɔ gbɔ ta la, ele vevie ŋutɔ na dzitodzito ƒe dɔwɔwɔ.
Soba Noodles: Wotsɔa buckwheat, si nye nuku si me gluten mele o wɔa esiawo. Gake lu ƒe wɔ le soba noodles aɖewo me, eyata xlẽ nusi woŋlɔ ɖe edzi ne gluten melɔ̃ wò o. Woate ŋu azã wo abe pasta bubu ɖesiaɖe ene, ne woɖa wo heklɔ wo kple tsi fafɛ vɔ.
Nu vevitɔe nye be nàƒo nu kple wò ɖɔkta ɣesiaɣi hafi awɔ tɔtrɔ gã aɖeke le wò nuɖuɖu ŋu, vevietɔ ne atikewɔwɔ me dɔléle bubuwo abe suklidɔ alo ʋusɔgbɔdɔ ene le ŋuwò.
Gbedasi si Wotsɔ Yi Aƒeme
- Mehiã be nuɖuɖu si ɖea ʋumemi dzi kpɔtɔna nanye nuɖuɖu si tea ɖeɖi ame ŋu, si me woɖea ʋumemi le o. Tiatia vivi geɖewo li siwo to vovo.
- Ne ète nu yeyewo abe avocado-mi, almond bɔta, lãmi yibɔ, kple quinoa kpɔ ɖe nuɖuɖu siwo nèɖuna ɖaa teƒe la, àkpɔ nunyiame vovovowo.
- Nuɖuɖu vovovowo xea mɔ na kuviawɔwɔ eye wònana wònɔa bɔbɔe be woalé nuɖuɖu nyui me ɖe asi le ɣeyiɣi didi me.
- Ele vevie ŋutɔ be nàbia wò ɖɔkta hafi awɔ tɔtrɔ ɖedzesi aɖeke le wò nuɖuɖu ŋu, vevietɔ ne atikewɔwɔ me dɔléle bubuwo le ŋuwò.
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