Ðewohĩ èkpɔ ŋkɔ ‘Carnivore Diet’ esime nèle internet dzi tsam, vevietɔ le hadomenyatakakadzraɖoƒewo. Ame geɖe le nu ƒom tso mɔnu yeye sia si gblɔ be akpe ɖe ŋuwò nàɖe wò lolo dzi akpɔtɔ to lã ɖeɖeko ɖuɖu me ŋu. Ame aɖewo gblɔna be esia na ame ƒe lolo dzi ɖe kpɔtɔ nukutɔe eye wòda dɔlélewo. Gake nuka tututue wònye? Ðe lã ɖeɖeko ɖuɖu nyo na míaƒe ŋutilãa? Egbea, mina míalé ŋku ɖe esia ŋu le atikewɔwɔ ƒe nukpɔsusu si me kɔ pɛpɛpɛ nu.
Nukae nye Lãɖulawo ƒe Nuɖuɖu?
Kpuie ko la, esia fia be nàɖe carbohydrates ɖa keŋkeŋ le wò nuɖuɖu me eye nàɖu lãwo abe lã, tɔmelã, koklozi, kple azi ene ko. Susu vevitɔe nye be ne woɖe carbohydrates ɖa la, ŋutilãa dzea ami fiã gɔme hena ŋusẽkpɔkpɔ, si wɔnɛ be ame ƒe lolo dzi ɖena kpɔtɔna. Amesiwo zɔna ɖe nuɖuɖu sia dzi hã gblɔna be eɖea abi si le ŋutilãa me dzi kpɔtɔna, ekpɔa suklidɔlélawo ƒe sukli ƒe agbɔsɔsɔ le ʋu me dzi, eye wònaa susu ƒe lãmesẽ nyona ɖe edzi.
Esia adze abe ketogenic nuɖuɖu si ame geɖe zãna kple Atkins ƒe nuɖuɖu ene, gake exe mɔ ɖe enu wu sã. Nuɖuɖu eve bubuawo xea mɔ na carbohydrates ko. Gake menye carbohydrates ɖeɖekoe lãɖulawo ƒe nuɖuɖua xe mɔ na keŋkeŋ o, ke wode se ɖe amagbewo, atikutsetsewo, nukuwo, nukuwo, kple mɔliwo hã nu.
Esia menye nu yeye ŋutɔŋutɔ o. Le ƒe 1700-awo me gɔ̃ hã la, amewo dze agbagba be yewoada suklidɔ to lã ɖeɖeko nana me. Nyitsɔ laa la, egaxɔ ŋkɔ ake le ɖɔkta aɖe si nɔ anyi tsã si ŋkɔe nye Shawn Baker ta. Gake ele vevie be míanya be wodzudzɔ ɖɔkta la ƒe atikewɔwɔ ƒe mɔɖegbalẽ le dɔnyala ƒe ŋutetemanɔamesi ta, eye emegbe wogbugbɔe de dɔ me kple nɔnɔmewo.
Vevietɔ wu la, nuɖuɖu sia mewɔ ɖeka kple lãmesẽnyawo ŋuti aɖaŋuɖoɖo siwo dzi woda asi ɖo abe Amerikatɔwo ƒe Nuɖuɖu Ŋuti Mɔfiamewo ene kura o, si gblɔ be ele be amagbewo, atikutsetsewo, kple nuku blibowo nanɔ nuɖuɖu si da sɔ me.
Aleke nuɖuɖu sia wɔa dɔ le ŋutilãa me?
Zi geɖe la, míaƒe ŋutilã ƒe ŋusẽtsoƒe vevitɔe nye carbohydrates. Ne míeɖu carbohydrates la, míaƒe ŋutilã trɔa wo wozua sukli si woyɔna be glucose eye wòzãnɛ hena ŋusẽdodo. Wodzraa sukli susɔea ɖo ɖe aklã kple lãmekawo me. Emegbe wodzraa susɔea ɖo abe ami ene.
Gake ne èdzudzɔ carbohydrates ɖuɖu keŋkeŋ la, ele be wò ŋutilã nadi mɔ bubu si dzi wòato akpɔ ŋusẽ. Emegbe etɔa dzo ami eye wòwɔa nusi woyɔna be ketones. Emegbe wozãa ketone siawo hena ŋusẽdodo.
Nuɖuɖu sia taʋlilawo gblɔ be ekpena ɖe ŋuwò nèfiãa ami kabakaba, wò lolo dzi ɖena kpɔtɔna, eye wòɖea dɔwuame dzi kpɔtɔna. Gake ɖo ŋku edzi be ame sia ame ƒe ŋutilã to vovo, eye ame sia ame wɔa nu ɖe nuɖuɖu sia ƒomevi ŋu le mɔ vovovowo nu. Atikewɔwɔ me kpeɖodzi sẽŋu ʋɛ aɖewo koe gakpɔtɔ li siwo ɖo kpe eƒe nyawo dzi. Eyata hafi nàdze nuɖuɖu si ɖea nuɖuɖu ƒe hatsotso blibowo ɖa gɔme la, kpɔ egbɔ be yeƒo nu kple yeƒe ɖɔkta. Ne menye nenema o la, àte ŋu ava to nunyiame veviwo me eye nàdze dɔ.
Nuɖuɖu kawoe woate ŋu aɖu kple esiwo womate ŋu aɖu o?
Nuɖuɖu siwo woŋlɔ ɖe nuɖuɖu sia dzi la le kpuie ŋutɔ, elabena lãwo ƒe nuɖuɖuwo koe nàte ŋu aɖu. Àte ŋu akpɔ esia nyuie ne èlé ŋku ɖe kplɔ̃ si le ete ŋu.
| Nuɖuɖu Siwo Ŋu Woɖe Mɔ Ðe | Nuɖuɖu Siwo Wòle Be Woaƒo Asa na |
|---|---|
| Lãwo: nyilã, lãgbalẽ, gbɔ̃lã, haƒoƒo. | Atikutsetsewo katã: akɔɖu, mango, papaya, amititsetse, kple bubuawo. |
| Koklozi: Koklozi ƒe akɔta, ata, aʋala. | Amagbewo katã: mɔli, mɔli vivi, kabɔb, karɔt, amagbewo, kple bubuawo. |
| Tɔmelã kple ƒumelãwo: salmon, tuna, shrimp, squid, crab. | Nukuwo katã: bli, abolo, noodles, oats, quinoa, kple bubuawo. |
| Lãwo ƒe ŋutinuwo: aklã, ayiku, aɖe. | Mɔliwo katã: lãmi, chickpeas, green beans, peas. |
| Le nuɖaɖa gome: bɔta, lãmi (tallow), ghee. | Nuku kple nukuwo katã: cashew, atikutsetse, almond, sesame nuku. |
| Nu ʋeʋĩwo: Dzɔdzɔmenuwo abe dze, atadi, chili powder, galik. | Sukli kple nuɖuɖu viviwo: sukli, anyitsi, abolo, bisiklet, aha viviwo. |
| Nuɖuɖu Siwo Woaɖu le Agbɔsɔsɔme Seɖoƒe Me | |
Wogblɔ be lã siwo ŋu wotrɔ asi le abe azi, cheese, notsi, yogurt, bacon, sausage, kple bubuawo mesɔ gbɔ o le lactose kple nu bubu siwo le wo me ta. | |
Viɖe kple kuxi kawoe le esia ŋu?
Viɖe Siwo Wosusu be Woakpɔ
Togbɔ be nuɖuɖu sia gblɔ be ekpena ɖe ame ŋu le lolo dzi ɖeɖe kpɔtɔ, dzi ƒe lãmesẽ, dɔlélenutsiŋutete ƒe lãmesẽ, sukli ƒe agbɔsɔsɔ le ʋu me, kple seselelãme me hã la, dzɔdzɔmeŋutinunya me numekuku aɖeke meli si ɖo kpe esia dzi o . Ame ŋutɔ ƒe nuteƒekpɔkpɔ koe li tso amesiwo wɔe gbɔ.
Le numekuku aɖe me la, ame siwo ade 2,000 siwo zɔ ɖe nuɖuɖu sia dzi gblɔ be woƒe ŋutilã ƒe lolome (BMI) ɖiɖi, woƒe ŋusẽ dzi ɖe edzi, eye wodɔ alɔ̃ nyuie wu. Gake gbɔdzɔgbɔdzɔ gã aɖe si le numekuku sia ŋue nye be wometsɔ atikewɔwɔ me dodokpɔwo de eme be woatsɔ anya nusi tututu woɖu alo woƒe nunyiame ƒe nɔnɔme o. Eyata womate ŋu aka ɖe emetsonu siawo dzi bliboe o.
Nusiwo Gblẽna Kple Afɔku Veviwo
Esiae nye akpa si ŋu wòle be míaɖɔ ŋu ɖo wu .
- Nunyiame ƒe anyimanɔmanɔ: Amagbewo kple atikutsetsewo nye nunyiame veviwo abe fibre, potassium, vitamin A, kple vitamin C. Ne esiawo mebɔ kura o la, ŋutilãa ate ŋu axɔ nunyiame ƒe gbɔdzɔgbɔdzɔ sesẽwo.
- Aɖuɖɔtoe alo aɖuɖɔtoe: Aɖuɖɔtoe sesẽ ate ŋu adzɔ elabena fibre dona le nuɖuɖua me keŋkeŋ. Azɔ hã, ami kple protein gbogbo siwo le eme ate ŋu atrɔ dɔlékui nyui siwo le dɔgboa me ƒe dadasɔ, si ana ame aɖewo naxɔ aɖuɖɔtoe.
- Dzidɔ ƒe afɔku: Ami si me ami sɔ gbɔ ɖo le lã dzĩ kple lã siwo ŋu wotrɔ asi le me. Esiawo nana ʋumemi gbegblẽ (LDL) ʋumemi ƒe agbɔsɔsɔ dzina ɖe edzi, si wɔnɛ be dɔlélewo abe dzidɔ kple ʋusɔgbɔdɔ ene xɔxɔ ƒe afɔkua dzina ɖe edzi.
- Ʋusɔgbɔdɔ: Dze sɔ gbɔ ɖe lã siwo ŋu wotrɔ asi le abe bacon kple sausage ene me, si ate ŋu ana ʋu ƒe sisi nadzi ɖe edzi.
- Egblẽa nu le ayiku ŋu: Ðewohĩ amesi ŋu ayikudɔ le mate ŋu ado dzi le protein gbogbo ma ɖuɖu me o. Ate ŋu agblẽ nu le ayikuwo ŋu.
Kpuie ko la, togbɔ be nuɖuɖu sia ate ŋu akpe ɖe ŋuwò nàɖe wò lolo dzi akpɔtɔ vie hã la, nusiwo wògblẽna le lãmesẽ ŋu ɣeyiɣi didi ate ŋu asɔ gbɔ wu sã.
Eyata ɖe nuɖuɖu sia menye nu nyuitɔ kekeake si woawɔ oa?
Nye aɖaŋuɖoɖo abe ɖɔkta ene enye be esia menye nuɖuɖu si le dedie alo si sɔ si dzi woazɔ ɖo le ɣeyiɣi didi me o. Enye mɔxeɖenu ŋutɔ. Eye le ɣeyiɣi aɖe megbe la, nuɖuɖu sia tea ɖeɖi ŋuwò. Màte ŋu adzudzɔ didi be yeagaɖu abolo kakɛ ɖeka, bli kakɛ ɖeka, atikutsetse kakɛ aɖe ake o.
Ne èdi be yeaɖe yeƒe lolo dzi akpɔtɔ la, mɔ si li tegbee wu eye wòanɔ lãmesẽ me wue nye be nàɖu nuɖuɖu si da sɔ, nàɖe sukli, ami, kple wɔ dzi akpɔtɔ, eye nàde kame edziedzi, tsɔ wu be nàzã mɔnu siwo gbɔ eme abe esiawo ene.
Mele be ame siwo gbɔna koŋ la nate nuɖuɖu sia gɔ̃ hã kpɔ o:
- Vidada siwo fɔ fu kple esiwo le no nam vi.
- Ame siwo ŋu ayikudɔ le.
- Ame siwo ŋu suklidɔ, dzidɔ, alo ʋusɔgbɔdɔ le.
- Ame siwo nuɖuɖukuxiwo nɔ va yi.
Gbedasi si Wotsɔ Yi Aƒeme
- Lãɖulawo ƒe Nuɖuɖu nye nuɖuɖu si me woxea mɔ ɖo ŋutɔ, si me lã koe le.
- Togbɔ be esia ate ŋu akpe ɖe ŋuwò nàɖe wò lolo dzi akpɔtɔ le ɣeyiɣi kpui aɖe me hã la, esesẽna be nàlé eme ɖe asi le ɣeyiɣi didi aɖe megbe. Ne èdzudzɔ la, àte ŋu agadzi ɖe edzi ake.
- Atikewɔwɔ me kpeɖodzi sẽŋu aɖeke meli si fia be viɖe siawo siwo wogblɔ be wole lãmesẽ me la le wo ŋu o. Zi geɖe la, ame ŋutɔ ƒe nuteƒekpɔkpɔwo koe wonyena.
- Ne woɖe amagbewo, atikutsetsewo, kple nukuwo ɖa keŋkeŋ la, afɔku gã aɖe li be vitamin, mineral, kple fibre veviwo nagbɔdzɔ.
- Vevietɔ wu: Hafi nàdze nuɖuɖu tɔtrɔ ɖesiaɖe gɔme, vevietɔ nuɖuɖu si gbɔ eme abe esia ene la, kpɔ egbɔ be yebia yeƒe ƒomea ƒe ɖɔkta (ɖɔkta).
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