Ne wò ɖɔkta gblɔ na wò be Suklidɔ Ƒomevi 2 lia le ŋuwò la, biabia gãtɔ si vaa susu me na wòe nye be, "Oo, nukae maɖu fifia?", alo? Zi geɖe la, ne wole nu ƒom tso suklidɔ ŋu la, amesiame gblɔa nyawo abe, "Mègaɖu esiawo o," "Mègaɖu ami o," "Mègaɖu bli o." Nuɖuɖu ƒe mɔxexeɖenu mawo ŋu nya sese hea blanuiléle kple dziɖeleameƒo geɖe vaa susu me na wò. Gake egbea míele nu ƒom tso mɔ aɖe si dzi nàto ana wò susu nakɔ ŋu. Le esi teƒe be nàtsi dzi ɖe nusiwo wogblɔ na wò be "mègaɖu nu o" ŋu la, mina míadze egɔme anɔ eŋu bum be, "Nukae nye nunyiame yeye aɖewo siwo míate ŋu atsɔ akpe ɖe míaƒe nuɖuɖu ŋu?" Enye mɔ si faa akɔ na ame ŋutɔ eye wònye nu nyui.
Menye carbohydrates ye nye futɔ o!
"Eyata fifia ele be míadzudzɔ nusiwo le abe bli, abolo, kple mɔli ene ɖuɖu keŋkeŋ, alo?" Esia nye nukpɔsusu totro si le ame geɖe si. Le nyateƒe me la, carbohydrates le vevie na míaƒe ŋutilã. Abe alesi ko mɔ̃memi na ʋu ene la, míaƒe ŋutilã hã kpɔa ŋusẽ tsɔ wɔa dɔ le ŋkekea me katã tso carbohydrates siwo míeɖuna me. Ŋutilãa trɔa carbohydrates siawo wozua sukli ƒomevi aɖe si woyɔna be glucose eye wòzãa wo abe ŋusẽ ene.
Eyata nukatae wogblɔna na suklidɔlélawo be woakpɔ nyuie le carbohydrates ŋu? Kpuie ko la, suklidɔléla ƒe ŋutilã mate ŋu akpɔ ŋusẽtsoƒe sia si woyɔna be suklidɔ dzi nyuie o. Esia wɔe be sukli ƒe agbɔsɔsɔ le ʋu me, alo sukli ƒe agbɔsɔsɔ le ʋu me, ate ŋu adzi ɖe edzi zi ɖeka. Ele be míaƒe taɖodzinu nanye be míaxe mɔ ɖe sukli ƒe agbɔsɔsɔ si dzina ɖe edzi kpata sia nu eye míana wòanɔ nenema ke ɣeyiɣi didi si míate ŋui.
Nu vevitɔ kekeake le afisiae nye carbohydrates siwo míetia ƒe nyonyome . Bu eŋu kpɔ, vovototo kae le mɔli ƒuƒu siwo wotsɔ ami kple nu vivi siwo wowɔ kple asi ɖuɖu kple mɔli si woɖa nyuie ɖuɖu dome? Togbɔ be wo ame evea siaa nye carbohydrates hã la, mɔli si woɖa nye carbohydrate nyui aɖe si me fibre kple nunyiamewo yɔ fũ. Tiatia mawoe wòle be míawɔ.
Aleke nèwɔna ɖaa nuɖuɖu si da sɔ, si naa lãmesẽ?
Menye ɖeko nuɖuɖu sia si da sɔ akpe ɖe ŋuwò nàɖu sukli ƒe agbɔsɔsɔ le ʋu me dzi ko o, ke akpe ɖe ŋuwò hã be dɔ nawu wò ɣeyiɣi didi eye wòana màgaɖu nu fũu akpa o. Na míakpɔ alesi woawɔ nuɖuɖu sia ɖa.
Ðo ŋku edzi be ele be amagbewo kple atikutsetsewo nayɔ wò agba ƒe afã. Le afã susɔea me la, na ɣeyiɣi aɖe na carbohydrates nyuiwo eye nàzã susɔea na protein.
Tee kpɔ nàtsɔ nusiawo akpe ɖe wò nuɖuɖu veviwo ŋu.
| Nuɖuɖu ƒe hatsotso | Nusiwo míate ŋu aɖu le Sri Lanka ƒe kpɔɖeŋuwo |
|---|---|
| Amagbe siwo me starch mele o (Agbalẽa ƒe afã) . | Akɔɖu veve, okra, yam, aŋanyi, aŋanyi, kabɔb, broccoli, aŋanyi, tomatos, damson, moringa. Azɔ hã, amagbe ƒomevi ɖesiaɖe (mukunuvenna, kankun, gotukola) abe salad ene. |
| Protein si me ami mele o (Ɣeyiɣi kpui aɖe tso agbaa dzi) | Tɔmelã (si womeɖa le ami me o), koklolã (woɖe ŋutigbalẽ ɖa), azi tutu, lãmi, chickpeas, peas, green beans, soya. |
| Carbs siwo ƒe nyonyome deŋgɔ (Ɣeyiɣi kpui aɖe tso agbaa dzi) | Bli dzẽ kple bli (le bli ɣi teƒe), bli, ƒo, mɔli vivi, cassava (le agbɔsɔsɔ si sɔ me), bli ƒuƒu, oats. |
| Ami si naa lãmesẽ (Abe alesi wòhiãe ene) | Avocado, atikutsetse, cashew, mɔli, amititsetse ƒe ami (na salad), sesame nuku. |
Nukae nàɖu ne dɔ le wuwòm vie? (Nuɖuɖu viviwo Ŋuti Susuwo)
Ne dɔ wu wò vie le nuɖuɖu dome la, le esi teƒe be nàɖu nu viviwo alo bisiklet la, te nane si le abe esia ene kpɔ:
- Akɔɖu si me atikutsetsebolo aɖe si me sukli mele o le.
- Hummus alo nusi wotsɔa gbe dama siwo wotsɔ dzo wɔe kple karɔt kple aŋanyi kakɛ aɖewo wɔe.
- Chickpeas si woɖa kplu ɖeka.
- Yogurt ɖeka (sukli si mebɔ o).
- Cashew kple atikutsetse ʋɛ aɖewo.
To mɔ sia dzi la, ne ètsɔ protein alo ami si naa lãmesẽ vi aɖe de carbohydrate me la, àte ŋu aɖu sukli ƒe agbɔsɔsɔ si le ʋu me ƒe dzidziɖedzi kpata dzi.
Na amesiwo di be yewoawɔ ɖe se aɖewo dzi
Ame aɖewo li siwo susuna be, "Nyemate ŋu anye tiatiawɔla nenema o, na se aɖewo siwo me kɔ, ɖoɖo aɖem." Naneke megblẽ le eŋu o. Ne ènye ame mawo dometɔ ɖeka la, àte ŋu awɔ ɖe nuɖuɖu ƒe ɖoɖo siwo ŋu numekukuwo ɖo kpee be eɖea vi na suklidɔlélawo ƒe lãmesẽ dzi.
- Mediterranea-nuɖuɖu: Esiae nye nuɖuɖu si ame siwo le dukɔ siwo ƒo xlã Mediterranea-ƒua gbɔ la ɖuna tso blema ke. Afi siaÐu tɔmelã geɖe, amagbe kple atikutsetse yeyewo, ami siwo naa lãmesẽ abe amititsetse ƒe ami ene, kple nukuwo. Ðe seɖoƒe na lã dzĩ kple nuɖuɖu siwo me sukli le.
- DASH Nuɖuɖu: Togbɔ be woto esia vɛ be woatsɔ aɖu ʋusɔgbɔdɔ dzi hã la, nuɖuɖu sia ɖea vi ŋutɔ na suklidɔ hã. Etsɔa nuɖuɖu siwo me dze, sukli, kple ami ʋeʋĩ mesɔ gbɔ ɖo o hã ɖoa nɔƒe gbãtɔ.
Nu vevitɔe nye be nàƒo nu kple wò ɖɔkta hafi adze nuɖuɖu tɔxɛ aɖe abe esia ene gɔme eye nàkpɔ egbɔ be esɔ na wò lãmesẽ nɔnɔme kple atike siwo zãm nèle.
Mlɔeba la, suklidɔ nye mɔnukpɔkpɔ be nàbu wò nuɖuɖu ŋu le mɔ yeye si ŋu wobu nyuie wu nu. Mègana wòado agba na wò o. Ne èwɔ tɔtrɔ suesuesuewo la, àte ŋu anɔ lãmesẽ me esime nègale vivi sem na wò nuɖuɖu.
Gbedasi si Wotsɔ Yi Aƒeme
- Suklidɔ ƒe dzesidede mefia be wò nuɖuɖu xexeame ƒe nuwuwu o. Le esi teƒe be nàbu nusiwo "màte ŋu aɖu o" ŋu la, bu nusiwo naa lãmesẽ siwo "wòate ŋu aɖu" ŋu nyuie.
- Carbohydrates le vevie na ŋutilãa. Nusi le vevie enye nɔnɔme si le eme. Le abolo ɣi kple bli ɣi teƒe la, tia carbohydrates siwo me ka le abe bli dzẽ si me bran, yam, kple mɔli vivi le ene.
- Da asɔ le wò agba me: Tsɔ amagbewo kple amagbewo yɔ wò agbaa ƒe afã me, tsɔ protein (tɔmelã, lãmi) yɔ afã me, eye nàtsɔ carbohydrates nyuiwo ayɔ susɔea me.
- Mègavɔ̃ be yealé numeɖenu si naa lãmesẽ na dɔwuame vi aɖe o. Anyo wu be nàtsɔ carbohydrate aɖe akpe ɖe protein alo ami si naa lãmesẽ vi aɖe ŋu.
- Hafi nàwɔ ɖe nuɖuɖu aɖe koŋ dzi (e.g., Mediterranea nuɖuɖu) la, ƒo nu tso eŋu kple tɔtrɔ ɖesiaɖe si wòle be nàwɔ le wò nuɖuɖu ŋu na wò ɖɔkta ɣesiaɣi.
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee