Le amesi le avu wɔm kple kansa gome la, ɣeaɖewoɣi la, aƒemelã aɖe gbɔe akɔfafa gãtɔ kekeake tsona. Akɔfafa si nèsena le ɖokuiwò me ne wotsɔ wò avu lɔlɔ̃a ƒo ɖe ŋuwò la xɔ asi ŋutɔ, alo? Eya ta ne èle nu ɖum la, ɖewohĩ ànɔ ŋku lém ɖe ŋku lɔ̃ame mawo ŋu ahanɔ susum be, ‘Ðe mate ŋu ana esia ƒe ɖe nye avu hãa?’ Esia sɔ ŋutɔ. Gake menye nusianu si míeɖunae nyo na míaƒe avu lɔlɔ̃awo o. Eyata egbea, mina míaƒo nu tso nuɖuɖu siwo nyo na wò eye wole dedie na wò avu ne no me dɔdzẽ le ŋuwò .
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Nukatae wòle be nàtsɔ ɖe le esia me?
Ne èle kansa dam la, ele vevie ŋutɔ be nàna nunyiame nyuitɔ wò ŋutilã. Ɣeaɖewoɣi la, atikewɔwɔ ate ŋu ana nuɖuɖu megadzroa ame o. Gake èhiã nuɖuɖu siwo me nunyiame le be wò ŋutilã nasẽ ŋu. Le ɣeyiɣi ma ke me la, nuɖuɖu siwo míeɖuna dometɔ aɖewo, le kpɔɖeŋu me, anyitsi, galik, tsokolet, kple weintsetse , gblẽa nu le avuwo ŋu ŋutɔ, si fia be woate ŋu anye aɖi gɔ̃ hã . Eya ta ehiã be míabu tame zi eve hafi ama míaƒe nuɖuɖu na wo.
Abe se ene la, menyo be woana amegbetɔ ƒe nuɖuɖu avuwo o, elabena woƒe nuɖuɖumeŋusẽ to vovo kura tso mía tɔ gbɔ. Ke hã, nuɖuɖu aɖewo li siwo nyo na wo ame evea siaa, eye menyo be woaɖu wo vie alo eve o.
Amagbewo - nyo na wò kple wò avua?
Ðewohĩ èse nya si wogblɔna be, "Ƒo amagbewo ƒe dziŋgɔli" kpɔ. Nyateƒee. Atike geɖe siwo tsia dzoxɔxɔ nu siwo nyo na ŋutilã la le amagbewo kple atikutsetse siwo ƒe amadede to vovo me. Numekukuwo ɖee fia be esiawo kpena ɖe ame ŋu be woaɖu kansadɔlékuiwo ƒe tsitsi dzi.
Àte ŋu atsɔ amagbewo abe vidzĩ karɔt, tɔmelã chili, kple mɔli ene akpe ɖe wò nuɖuɖu ŋu. Amagbe siawo ƒe akpa gãtɔ mele dedie na avuwo o. Gake ɖo ŋku edzi be ne èna karɔt, gbe, kple mɔli si woɖa la, ke na wo sue aɖe ko dze, chili, alo nu bubu aɖeke manɔmee.
Vevietɔ: Abɔ me numiemie aɖewo ate ŋu anye aɖi na avuwo, eyata anyo be nàwɔ numekuku aɖewo hafi ana amagbe yeye wò avu. Ne ɖikeke le ŋuwò la, bia wò lãmesẽdɔwɔla .
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Check Availability →Nukuwo kple nuɖuɖu siwo me fibre sɔ gbɔ ɖo
Kansa dada ate ŋu ana ame aɖewo natsi dɔme. Esia gbɔ kpɔnu nyuitɔe nye be nàɖu nuɖuɖu si me fibre sɔ gbɔ ɖo. Nane abe ŋdi me nuku ene nye tiatia nyui aɖe. Gake le esi teƒe be nàtia esiwo me sukli sɔ gbɔ ɖo la, tia ƒomevi si me fibre si wu gram 5 le.
Gake ne èɖua nuku kple notsi la, mègatsɔe na wò avu o. Togbɔ be ɖewohĩ èkpɔ nu le nutatawo me hã la, esesẽna na avu geɖe be woaɖu notsi. Míeyɔa esia be lactose ƒe mɔmaɖemaɖeɖenuŋu . Ne wono notsi la, woƒe dɔgbo ate ŋu agbã.
Nuɖuɖu siwo me protein sɔ gbɔ ɖo - azi, cheese, kple tomatos
Protein le vevie be wòaɖe ɖeɖiteameŋu si wò ŋutilã sena le eɖokui me le atikewɔwɔ me dzi akpɔtɔ.
Azi siwo woɖa
Esia nye protein nyuitɔ kekeake siwo nàte ŋu ana wò kple wò avu siaa la dometɔ ɖeka. Ne èɖa ʋɛ aɖewo le ɣeyiɣi ɖeka me eye nètsɔ wo de fridzi me la, enaa wo ɖuɖu nɔa bɔbɔe ne nu ti kɔ na wò. Gake mègana azi ƒuƒu wo o . Dɔlékui aɖe si woyɔna be Salmonella ate ŋu anɔ azi ƒuƒu me. Ema menyo na wò alo wò avu o.
Cheese kple crackers
Cheese nye protein dzɔtsoƒe nyui aɖe. Gake abe alesi míegblɔe va yi ene la, nyinotsi menyo na avuwo o, eyata mègana cheese wò avu o . Azɔ hã, avuwo nye lãɖula siwo wòle be woaɖu . Esia fia be ele be woakpɔ protein si wohiã la tso lãgbalẽ me.
Tomatre
Tomatos nye nuɖuɖu bɔbɔe aɖe si nàɖu ne èle sesem le ɖokuiwò me be yeƒe lãme sẽ. Wosusu be lycopene, si nye atike si le atikutsetse kple amagbe dzĩwo me hã kpena ɖe ame ŋu be wòawɔ avu kple kansa lãmenugbagbeviwo. Tomatos mele dedie na avuwo o. Gake tomatos-ti ƒe aŋgbawo kple kewo ate ŋu anye aɖi , eyata kpɔ nyuie be màgana nuɖuɖu wo o.
Nuɖuɖu si nyo na wò kple wò avu - kpukpui aɖe
Kplɔ̃ sia ana nusiwo nàte ŋu ana kple esiwo mele be nàna o la me nakɔ na wò wu.
| Nuɖuɖu ƒomevi | Na mi (amewo) . | Na wò avu |
|---|---|---|
| Koklolã/tɔmelã si woɖa (dze alo nuɖuɖuvivinu manɔmee) . | Viɖe le eŋu ŋutɔ | Enyo ŋutɔ (agbɔsɔsɔme sue aɖe) . |
| Azi siwo woɖa | Viɖe le eŋu ŋutɔ | Enyo (agbɔsɔsɔme sue aɖe) . |
| Karɔt/mɔli si woɖa | Viɖe le eŋu ŋutɔ | Enyo (agbɔsɔsɔme sue aɖe) . |
| Notsi, cheese, yogurt | Viɖe le eŋu | Vɔ̃ɖi (ate ŋu ana dɔgbo natsi) . |
| Sabala / Galik | Viɖe le eŋu | Vɔ̃ɖi ŋutɔ (aɖi) . |
| Tsokolet / Weintsetsewo | Enyo. | Vɔ̃ɖi ŋutɔ (aɖi) . |
Mikpɔ nyuie ŋutɔ le menye nuɖuɖu ɖeɖeko ŋu o, ke le nu sia hã ŋu!
Xɔlɔ̃wo kple ƒometɔwo ate ŋu atsɔ seƒoƒowo kple aƒemenumiemiewo vɛ na wò be woadi nyui na wò. Ema nye nu gã aɖe ŋutɔ. Gake numiemie aɖewo li siwo me aɖi le ŋutɔ na avuwo.
Liliwo nye aɖi si gbɔ eme na avuwo. Mègana avu nayi afi aɖeke si lilitiwo le gbeɖe o. Seƒoƒoa ƒe aŋgba ɖeka gɔ̃ hã ate ŋu anye afɔku.
Ne èsusu be yeƒe aƒemelã ɖu nane si me aɖi le la, yi lãmesẽdɔwɔla gbɔ enumake. Ne amewo di be yewoanya nu tso aɖi aɖe ŋu la, woate ŋu aƒo ka na Dukɔa ƒe Aɖi Ŋuti Nyatakaka Dɔwɔƒe si le Colombo Dukɔa ƒe Kɔdzi . Gake ne míeƒo nu tso aƒemelãwo ŋu la, anyo wu be nàƒo nu kple lãwo ƒe dɔdala.
Ƒo nu kple wò ɖɔkta tso nuɖuɖu si nyo na wò ŋu, le wò lãmesẽnyawo ta. Aɖo aɖaŋu si sɔ na wò wu la wò.
Gbedasi si Wotsɔ Yi Aƒeme
- Ele vevie be nàna nunyiame si wò ŋutilã hiã le kansa dada me. Ðo dze kple wò ɖɔkta tso esia ŋu.
- Ne èna nuɖuɖu wò aƒemelã si nèɖuna la, bu eŋu zi eve be nu mawo le dedie na wo hã.
- Zi geɖe la, mele dedie be woana koklolã, tɔmelã, azi, kple amagbe aɖewo (karɔt, mɔli) ʋɛ aɖewo dze alo nuɖuɖuvivinuwo manɔmee.
- Mègana nu abe notsi, cheese, anyitsi, galik, tsokolet, kple weintsetse ene avuwo gbeɖe o.
- Kpɔ nyuie le seƒoƒo kple numiemie ƒomevi siwo nètsɔna vaa aƒemee ŋu. Vevietɔ na lilitiwo nate ɖa tso avuwo gbɔ.
- Nunya le eme be nàdi aɖaŋuɖoɖo tso wò ɖɔkta gbɔ tso wò nuɖuɖu ŋu kple wò lãmesẽdɔwɔla gbɔ le wò avu ƒe nuɖuɖu ŋu.
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