Ne suklidɔ le ŋuwò la, biabia si nye "Nukae wòle be maɖu fifia?" ɖewohĩ vaa susu me na wò ɣesiaɣi, alo? Ɣeaɖewoɣi la, vɔvɔ̃ ɖoa wò ne èɖu bli vi aɖe, eye ɣeaɖewoɣi la, èléa blanui ne èkpɔ nuɖuɖu vivi aɖe. Le nyateƒe me la, nuɖuɖu siwo míeɖuna kpɔa ŋusẽ gã aɖe ɖe míaƒe ʋumesukli ƒe agbɔsɔsɔ dzi. Esia nye nyateƒe vevietɔ le amesi ŋu suklidɔ le gome. Mina míaƒo nu tso esia ŋu bɔbɔe ŋutɔ egbea, le mɔ si gɔme nàte ŋu ase nu, abe ɖe nèle nu ƒom na xɔ̃wò aɖe ene.
Ne míeɖu nuɖuɖumeŋusẽ geɖe, vevietɔ carbohydrates, alo abe alesi míeyɔnae ene be starch, wu alesi míehiã la, sukli si le míaƒe ʋu me dzina ɖe edzi. Ne sukli si le míaƒe ʋu me nɔa kɔkɔm ɣeyiɣi didi aɖe la, ate ŋu agblẽ nu le míaƒe lãmekawo, ayikuwo, kple dzi ŋu. Esia tae ɖɔktawo gblɔna na mí ɣesiaɣi be míaɖu míaƒe nuɖuɖu dzi.
Ðo ŋku edzi be nu vevitɔ kekeake le afisiae nye be nàtia nuɖuɖu si naa lãmesẽ si asɔ na wò, aɖu nu le ɣeyiɣi nyuitɔ dzi, eye nànɔ ŋudzɔ ɖe nusi nèɖuna ŋu. Nu siawo wɔwɔ nyuie akpe ɖe wò ŋutilã ŋu be wòazã lãmetsi si nye insulin nyuie.
Nukae nye nuɖuɖu nyuitɔ kekeake na suklidɔ?
Nuɖuɖu ɖeka aɖeke meli si sɔ na amesiame si ŋu suklidɔ le o. Amesiame ƒe ŋutilã to vovo. Ele be wò taɖodzinu nanye be nàwɔ dɔ kple wò ɖɔkta awɔ nuɖuɖu nyui ƒe ɖoɖo si akpe ɖe ŋuwò nàɖu wò ʋu ƒe sisi, ʋumemi, kple A1c (si nye wò ʋumesukli ƒe agbɔsɔsɔ le mama dedie nu le ɣleti 3 siwo va yi me ƒe dzidzenu), eye wòakpe ɖe ŋuwò nàɖu wò kpekpeme dzi.
Nuɖuɖu ƒe ɖoɖo vovovo siwo dzi woda asi ɖo le xexeame katã li siwo kpena ɖe ame ŋu be woaɖu suklidɔ dzi. Na míalé ŋku ɖe wo dometɔ eve ŋu.
1. DASH Nuɖuɖu
Esia ƒe ŋkɔ bliboae nye ‘Nuɖuɖumɔnu siwo woatsɔ atɔ te ʋusɔgbɔdɔ’. Kpuie ko la, woto esia vɛ gbã be woatsɔ aɖu ʋusɔgbɔdɔ, si fia ʋusɔgbɔdɔ dzi. Gake numekukuwo ɖee fia be enyo ŋutɔ na suklidɔlélawo hã. Suklidɔléla siwo zɔ ɖe nuɖuɖu sia dzi la ɖe woƒe ʋu ƒe sisi, ʋumemi gbegblẽ (LDL), A1c ƒe agbɔsɔsɔ, kple sukli si le ʋu me le nutsitsidɔ me dzi kpɔtɔ ŋutɔ.
DASH ƒe nuɖuɖua le bɔbɔe ŋutɔ:
- Nusiwo woaɖu wu: amagbewo, atikutsetsewo, nuku blibowo, notsi kple nyinotsi siwo me ami mesɔ gbɔ ɖo o, tɔmelã, koklolã, gbewo, kple nukuwo.
- Nusiwo dzi wòle be woaɖo seɖoƒe na: Lã siwo me ami sɔ gbɔ ɖo, nyinotsi siwo me ami sɔ gbɔ ɖo, akɔɖumi, detsiƒonu, aha siwo me sukli le, kple nu viviwo.
| Nuɖuɖu ƒe hatsotso | Gbesiagbe/kwasiɖa sia kwasiɖa ƒe nuɖuɖu si wokafu |
|---|---|
| Amagbewo kple gbetikewo | Nuɖuɖu 4-5 gbesiagbe |
| Atikutsetse | Nuɖuɖu 4-5 gbesiagbe (si ƒe lolome le titina) . |
| Nuku blibowo (e.g., bli si wotsɔ lãgbalẽ wɔe, oats, millet) . | Nuɖuɖu 6-8 gbesiagbe (nu suesuesuewo) . |
| Notsi me nuɖuɖu siwo me ami mesɔ gbɔ ɖo o (e.g. notsi si me ami mele o, yogurt) . | Nuɖuɖu 2-3 gbesiagbe |
| Tɔmelã, koklozi si ŋu ŋutigbalẽ mele o | Menye gram 170 o gbesiagbe |
| Nukuwo, nukuwo, gbewo | Nuɖuɖu 4-5 le kwasiɖa me |
| Amiwo kple amiwo | 2-3 nuɖuɖu gbesiagbe (2-3 teaspoons) . |
| Vivi kple sukli | Nuɖuɖu siwo mede 5 o kwasiɖa sia kwasiɖa (agbɔsɔsɔme sue aɖe ŋutɔ) . |
2. Mediterranea-ƒua ƒe Nuɖuɖu
Esiae nye nuɖuɖu si amewo ɖuna le dukɔ siwo ƒo xlã Mediterranea-ƒua me. Enyo na dzia ŋutɔ. Numekukuwo ɖee fia be nuɖuɖu sia ɖea dzidɔ, suklidɔ, kansa ƒomevi aɖewo, kple blanuiléle ƒe afɔkua dzi kpɔtɔna.
Esia ku ɖe amagbewo, atikutsetsewo, nuku blibowo, gbewo, nukuwo, kple amititsetse ƒe ami koŋ ŋu . Lã dzĩ, nyinotsi, nu viviwo, dze, kple nuɖuɖu siwo ŋu wotrɔ asi le la mesɔ gbɔ kura o.
Nu nyuitɔ kekeake siwo nàtsɔ akpe ɖe wò nuɖuɖu ŋu
Enyo, azɔ na míakpɔ nuɖuɖu nyuitɔ siwo nàtsɔ akpe ɖe wò gbesiagbenuɖuɖu ŋu ɖa.
Amagbewo kple gbetikewo
Ele be amesiawo nanye wò agba me fia. Anyo ŋutɔ ne àte ŋu atsɔ amagbewo ayɔ wò agba ƒe afã me.
- Tiatia nyuitɔwo: Amagbe ƒomevi ɖesiaɖe, abe broccoli, karɔt, gbe, aŋanyi, tomatos, aŋanyi, kale, kple aŋanyi ene. Woate ŋu aɖu esiawo ƒuƒuie, woɖa wo, alo woatsɔ wo atɔ dzoe vie le ami me.
- Kpɔ nyuie: Amagbe siwo le gaze me ate ŋu anye esiwo me dze sɔ gbɔ ɖo. Azɔ hã, ƒo asa na amagbewo ƒe sabala siwo wotsɔ bɔta kple cheese geɖe wɔe.
Atikutsetse
Vitamin kple nunyiame yɔ atikutsetsewo me fũ. Gake dzɔdzɔme sukli hã le atikutsetsewo me, eyata ele be nàɖɔ ŋu ɖo le agbɔsɔsɔ si le eme ŋu.
- Tiatia nyuitɔwo: Atikutsetse yeye ɖesiaɖe, abe akɔɖu, amititsetse, akɔɖu, weintsetse, tangerine, guava, papaya ene. Atikutsetse me tsi si me wode sukli kpee o (le agbɔsɔsɔ sue aɖe me) nyo.
- Seɖoƒe: Jam, atikutsetse siwo le gaze me, kple atikutsetse me tsi siwo wotsɔ sukli wɔe.
Protein (Protein) ƒe dɔwɔwɔ
Míekpɔa protein tso nuwo abe lã, tɔmelã, kple azi ene me.
- Tiatia nyuitɔwo kekeake:
- Tɔmelã siwo me Omega-3 sɔ gbɔ ɖo, abe salmon, tuna, mackerel, kple sardines ene.
- Koklozi si ŋu ŋutigbalẽ mele o.
- Aziwo.
- Protein siwo tso numiemiewo me abe lãmi, chickpeas, peas, kple soya ene .
- Seɖoƒe li na: Lã siwo ŋu wotrɔ asi le abe soseti, lãgbalẽgolo, bacon, nyilã si me ami sɔ gbɔ ɖo, haƒoƒo, kple lã siwo wofli ene.
Notsi me nuɖuɖu siwo me ami mesɔ gbɔ ɖo o
- Tiatia nyuitɔwo kekeake: notsi si me ami mele o, yogurt si me ami mesɔ gbɔ ɖo o, Helatɔwo ƒe yogurt.
- Seɖoƒe li na: notsi si me ami yɔ fũ, cheese (le agbɔsɔsɔ gã me), bɔta.
Nuɖuɖu siwo wòle be seɖoƒe nanɔ wo ŋu godoo
Esi suklidɔ le ŋuwò ta la, mefia be màte ŋu aɖu naneke o. Gake nuɖuɖu aɖewo li siwo ate ŋu ana wò ʋumesukli nadzi ɖe edzi. Ele be nàɖe nuɖuɖu siawo ɖuɖu dzi akpɔtɔ.
| Nuɖuɖu ƒe hatsotso | Nusiwo wòle be woaɖo seɖoƒe na alo aƒo asa na |
|---|---|
| Starch / Carbohydrates ƒe nuɖuɖuwo | Abolo ɣi, naan, bli ɣi (a akpa gãwo), wɔ ɣi rotis, pasta. Franseawo ƒe nuɖuɖu siwo wofli. |
| Nu viviwo kple ahanonowo | Nunono siwo me sukli le (soda, cordial), abolo viviwo, bisiklet, pudding, toffee, tsokolet. Atikutsetse me tsi siwo me sukli sɔ gbɔ ɖo. |
| Ami kple ami | Ami siwo woyɔna be trans fats le margarine, ami si wotsɔ ɖaa nu goglo, kple ami si wotsɔna ɖaa amie me. |
| Protein (Protein) ƒe dɔwɔwɔ | Lã siwo ŋu wotrɔ asi le (sausages, bacon), lã dzĩ si me ami sɔ gbɔ ɖo, koklozi ƒe lãgbalẽ, lã si wofli nyuie kple tɔmelã. |
| Ahasesẽ | Anyo wu be nàƒo asa na ahanono. Ahanono ate ŋu ana sukli ƒe agbɔsɔsɔ le ʋu me naɖiɖi le mɔ si me afɔku le nu. Ne ehiã la, bia wò ɖɔkta be wòaɖo aɖaŋu na ye eye nànoe sue aɖe ko ne ƒodo ƒuƒlu. |
Ðo ŋku nu ɖeka dzi. Ne èdzudzɔ sukli ɖuɖu kwasiɖa ʋɛ aɖewo la, wò ŋutilã kple aɖe azu numame na wò. Ekema nu viviwo hã magadzro wò fũu o. Dzɔdzɔme nu viviwo abe atikutsetse ene gɔ̃ hã adze vivi na wò wu sã.
Vevietɔ: Nuɖuɖu aɖeke maɖe wò ʋumesukli ƒe agbɔsɔsɔ dzi akpɔtɔ enumake o. Gake tsi geɖe nono akpe ɖe wò ayiku ŋu wòaɖe sukli si sɔ gbɔ ɖe eme la ɖa. Anyo hã be nàde kame vie. Gake ƒo nu tso sukli si le wò ʋu me ŋu na wò ɖɔkta hafi nàde kame. Ɣeaɖewoɣi la, kamedede fũ ate ŋu ana wò ʋumesukli nadzi ɖe edzi hena ɣeyiɣi aɖe.
Gbedasi si Wotsɔ Yi Aƒeme
- Suklidɔ ƒe amedzidzedze mefia be màte ŋu aɖu nuɖuɖu viviwo o. Ele vevie be nàtia nyuitɔ kekeake eye nàɖu nu le ɖoɖo nu .
- Dze agbagba nàtsɔ amagbewo kple atikutsetsewo ayɔ wò agba ƒe afã me .
- Le abolo ɣi kple bli ɣi teƒe la, tsɔ nuwo abe bli dzẽ si me bran, buckwheat, kple oats le ene kpe ɖe wò nuɖuɖu ŋu.
- Le esi teƒe be nàno aha siwo me sukli le la, te nusiwo le abe tsi, amititsetse me tsi, weintsetse me tsi, kple tii si me wode nu vivii o ene nono kpɔ .
- Hafi nàwɔ tɔtrɔ gã aɖe le wò nuɖuɖu ŋu la, kpɔ egbɔ be yeƒo nu tso eŋu na wò ɖɔkta . Ate ŋu aɖo aɖaŋu nyuitɔ kekeake na wò le wò lãmesẽnyawo ŋu.
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee