Ne wokpɔe be suklidɔ le ame aɖe ŋu la, esusuna be nuɖuɖu viviwo ɖuɖu nye drɔ̃e. Enye nusi sɔ be woabu be, "Nukae maɖu fifia?" Gake menye nenemae o. Le nyateƒe me la, nuɖuɖu ƒomevi aɖeke koŋ meli si suklidɔléla mate ŋu aɖu o. Nu vevitɔe nye be nàlé ŋku ɖe nuɖuɖu siwo nèɖuna ƒe lolome ŋu, nàda asɔ le nuɖuɖu siwo nèɖuna me, eye nàna carbohydrates agbɔsɔsɔme si le nuɖuɖu ɖesiaɖe me nasɔ pɛpɛpɛ.
Na míakpɔ alesi tututu míawɔ nusiawoe ɖa. Be míakpe ɖe ŋuwò la, míadzro nuɖaɖa siwo le bɔbɔe ŋutɔ, siwo vivina, kple esiwo me nunyiame le siwo nàte ŋu awɔ na ŋdi, ŋdɔ, kple fiẽnuɖuɖu hã me.
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Nu 4 siwo dzi wòle be woaɖo ŋkui ne èle nu ɖum
Aɖaŋuɖoɖo siawo akpe ɖe ŋuwò nàkpɔ wò suklidɔ kple nuɖuɖu dzi nyuie.
1. Kpɔ sukli ƒe agbɔsɔsɔ le wò ʋu me ɖa edziedzi. Esiae nye mɔ nyuitɔ si dzi nàto anya alesi nuɖuɖu vovovowo kpɔa ŋusẽ ɖe wò ʋumesukli ƒe agbɔsɔsɔ dzii. Le kpɔɖeŋu me, wò ʋumesukli ƒe agbɔsɔsɔ ate ŋu ato vovo le ŋkeke ɖeka dzi ne èle bli ɖum eye le ŋkeke bubu dzi ne èɖu amagbewo ƒe sabala ko. Ne ènya de dzesi vovototo sia ko la, anɔ bɔbɔe na wò be nàtrɔ asi le wò nuɖuɖu ŋu.
2. Ðe carbohydrates agbɔsɔsɔme si nèɖuna le nuɖuɖu ɖeka me dzi kpɔtɔ. Zi geɖe la, wokafui be suklidɔléla naɖu carbohydrates si ade gram 45-75 le nuɖuɖu ɖeka me, zi etɔ̃ gbesiagbe. Gake agbɔsɔsɔ sia ate ŋu ato vovo le wò lãmesẽ ƒe nɔnɔme nu. Eyata ƒo nu kple wò ɖɔkta tso agbɔsɔsɔ si sɔ na wò ŋu.
3. Na carbohydrates, fibre, kple protein nada asɔ. Mɔ bɔbɔe aɖe si dzi woato awɔ esiae nye "plate mɔnu." Bu wò agbaa ŋu kpɔ.
- Afã (1/2): Tsɔ amagbewo yɔ agbaa me. (Kpɔɖeŋu: amagbewo, kabɔb, gbewo, karɔt, aŋanyi)
- Kplu la ƒe akpa enelia (1/4): Tsɔ carbohydrate de eme. (Kpɔɖeŋu: bli dzẽ, chickpeas, green beans, nuku blibo ƒe abolo)
- Ɣeyiɣi bubuwo (1/4): De protein dzɔtsoƒe nyui aɖe (e.g. tɔmelã, koklolã si ŋu ŋutigbalẽ mele o, lã si me ami mele o, tofu, azi) .
- Tsɔ kpe ɖe esia ŋu la, àte ŋu atsɔ atikutsetse sue aɖe, notsi si me ami mesɔ gbɔ ɖo o kplu ɖeka, alo yogurt akpe ɖe eŋu, le wò carbohydrate ƒe taɖodzinua nu.
4. Tia ami siwo naa lãmesẽ. Ami siwo tso numiemiewo me abe nukuwo, avocado, tɔmelã, kple amititsetse ene nyo ŋutɔ. Ðe ami siwo le lã, bɔta, cheese, kple nyinotsibabla bubuwo me dzi kpɔtɔ alesi nàte ŋui. Ðo ŋku edzi be togbɔ be koklozi nye numiemie hã la, ami siwo me ami sɔ gbɔ ɖo hã le eme.
Nu vevitɔ kekeake: Ne carbohydrate si le nuɖaɖa ŋuti mɔfiame aɖe me le nyati sia me le ʋɛ wu agbɔsɔsɔ si wò ɖɔkta gblɔ na wò la, ke tsɔ carbohydrate vi aɖe kpe ɖe nuɖuɖu ma ŋu. Woate ŋu awɔ esia ne wotsɔ nane abe yogurt si me ami mele o, notsi kplu ɖeka, atikutsetse, amagbe, alo nuku blibo ƒe abolo kakɛ aɖe de eme.
Nuɖaɖa kabakabawo na ŋdi nuɖuɖu
| Ŋdi nuɖuɖu | Carbohydrates (gram) ƒe agbɔsɔsɔme . | Protein (gram) . | Fibre (gram) . |
|---|---|---|---|
| Azi ƒe Babla | ~30 | ~18 | ~6 |
| Berry Yogurt Kplu si me protein sɔ gbɔ ɖo | ~47 | ~22 | ~10 |
| Anyigbadzinu kple Jam Muffin (PB&J Muffin) . | ~47 | ~10 | ~7 |
Alesi woawɔ Egg Wrap
Tsɔ azi 1 kple azi ɣi 2 (alo azi teƒe kplu 1/4) ƒo ɖe agba si me meléna o me. Keke azi si wotsɔ tsakae la ɖe tortilla si wotsɔ nuku blibo wɔe dzi eye nàtsɔ tomatos siwo wofli, anyitsi dama, avocado kakɛwo, kple cheese si me ami mesɔ gbɔ ɖo vie o aɖo edzi, ne èdi. Microwave abe sɛkɛnd 20 ene, ƒoe ɖe enu, eye nàse vivi nɛ.
Alesi woawɔ Berry Yogurt Bowl si me protein sɔ gbɔ ɖo
Tsɔ Helatɔwo ƒe yogurt si womevivi o kplu 1 tsaka kple anyitsi teaspoon 1 kple cinnamon sue aɖe. Tsɔ atikutsetse siwo nèdi (strawberry, blueberries) kplu 1/2 kple nuku siwo me fibre sɔ gbɔ ɖo kplu 1/2 ɖo edzi.
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| Ŋdᴐ nuɖuɖu | Carbohydrates (gram) ƒe agbɔsɔsɔme . | Protein (gram) . | Fibre (gram) . |
|---|---|---|---|
| Tuna ƒe Salad | ~35 | ~54 | ~6 |
| Tomato kple Cheese Sandwich (Cheese Sandwich si Woɖa) . | ~60 | ~27 | ~8 |
| Bean & Cheese Burrito le Aɖabaƒoƒo 3 me | ~50 | ~24 | ~10 |
Ale si woawɔ tuna salad
Tsɔ tuna si me tsi le ƒe gaze 1 ƒu gbe kple Italytɔwo ƒe vinaigrette salad dressing si me kɔ aɖabaƒoƒo 3. Tsɔ tomatos siwo wofli kplu 1/2 kple nuku ʋɛ aɖewo alo amititsetse siwo wofli la de eme. Tsɔ aŋanyi si woklɔ nyuie la wu kplu 2 eye nàtsɔ nuku blibo ƒe crackers anae.
Alesi woawɔ bean kple cheese burrito le miniti 3 me
Tsɔ nuku blibo ƒe tortilla de microwave me sɛkɛnd 30 be wòafa. Tsɔ cheese si me ami mele o si wofli kplu 1/3, gbe siwo wogbugbɔ ɖa kplu 1/2, sour cream si me ami mele o agbɔsɔsɔme 1, salsa agbɔsɔsɔme 1, kple anyitsi alo tomatos dama ʋɛ aɖewo siwo wofli la ɖo edzi. Miae eye nàtsɔe ana dzoe.
Nuɖaɖa viviwo na fiẽnuɖuɖu
| Fiɛ̃ nuɖuɖu | Carbohydrates (gram) ƒe agbɔsɔsɔme . | Protein (gram) . | Fibre (gram) . |
|---|---|---|---|
| Salsa Chili - Amagbewo alo Turkeytɔwo ƒe nuɖuɖu | ~43 | ~22 | ~12 |
| Teriyaki Salmon si woyɔna be Salmon | ~42 | ~29 | ~5 |
| Mushroom Spaghetti si wotsɔa lãmi wɔe | ~60 | ~18 | ~9 |
Alesi woawɔ salmon kple teriyaki-mi
Keke teriyaki-mi si ade teaspoon 2 ɖe salmon kakɛawo dzi eye nàɖae le dzodoƒea. Le abe miniti 4 ene megbe la, trɔ tɔmelã kakɛawo, tsɔ teriyaki-mi agbɔsɔsɔme bubu de eme, eye nàtɔ dzoe vaseɖe esime tɔmelãa naɖa bliboe. Tsɔ bli dzẽ si woɖa kplu 3/4 kple amagbe aɖe abe broccoli si wotsɔ dzo wɔe ene ɖae. Àte ŋu atsɔ tɔmelã ƒomevi bubu alo koklolã si ŋu ŋutigbalẽ mele o gɔ̃ hã aɖo salmon la teƒe.
Alesi woawɔ spaghetti kple lãmi
Miɖa nuku blibo ƒe spaghetti le mɔfiame siwo le agbaa me nu. Le ɣeyiɣi sia me la, tsɔ lãmi siwo wofli kplu 1 de amititsetse ƒe ami teaspoon 1 1/2 me le ze bubu me. Tsɔ marinara-mi kplu 3/4 de eme eye nàɖae le dzo sue aɖe dzi abe miniti 10 ene. Tsɔ lãmi si wotsɔ lãmi wɔe la ɖo spaghetti si woɖa kplu 3/4 dzi. Tsɔe kpe ɖe salad si me wotsɔ aŋanyi, peas, aŋanyi, kple karɔt wɔe ŋu.
Mɔfiame koe nuɖaɖa siawo nye. Àte ŋu atrɔ asi le wo ŋu le wò didi, nusiwo nèlɔ̃, kple ɖɔkta ƒe mɔfiamewo nu .Trɔe ɖe edzi. Mègavɔ̃ be yeate nu yeyewo kpɔ o!
Gbedasi si Wotsɔ Yi Aƒeme
- Suklidɔ ƒe amedzidzedze mefia be ele be nàɖe asi le nuɖuɖu viviwo ŋu o. Nusi le vevie enye nusi nèɖuna ƒe agbɔsɔsɔ kple eƒe dadasɔ.
- Da sɔ le wò nuɖuɖuwo me bɔbɔe to "Plate Method" zazã me. Ma wò agbaa ƒe afã ɖe amagbewo me, afã ɖe protein me, eye afã ɖe carbohydrates me.
- Kpɔ egbɔ be carbohydrates, protein, kple fibre le nuɖuɖu ɖesiaɖe me. Esia akpe ɖe ŋuwò nàɖu sukli ƒe dzidziɖedzi le ʋu me dzi.
- Aɖaŋuɖoɖo siwo ku ɖe nusianu ŋu koe nyati sia na. Kpɔ wò ɖɔkta alo atikewɔla ɣesiaɣi hena nuɖuɖu ŋuti ɖoɖo nyuitɔ kple carbohydrate ɖuɖu na wò lãmesẽ nɔnɔmea.
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