Ðe kadodo aɖe le wò blanuiléle kple nusi nèɖuna kple nunono domea? ( Blanuiléle Kple Nuɖuɖu) .

Ðe nèse le ɖokuiwò me kpɔ be agba kpekpe aɖe le ye dzi, blanuiléle, akogotsitsi, alo sese le ɖokuiwò me be yemedi be yeawɔ naneke oa? Míeyɔa nɔnɔme sia le atikewɔwɔ me be blanuiléle, alo abe alesi ame geɖe nyae ene la, ‘blanuiléle’. Ame geɖe susuna be atikewo zazã koe nye esia gbɔ kpɔnu. Nyateƒee, blanuiléle nye nɔnɔme si hiã be woawɔ atike na ame. Gake ènya be nu siwo míeɖuna henoa gbesiagbe hã ate ŋu akpɔ ŋusẽ gã aɖe ɖe míaƒe dzidzɔkpɔkpɔ kple susu ƒe nyonyo dzia? Gake ɖo ŋku edzi be menye ɖe míele gbɔgblɔm be woate ŋu ada blanuiléle keŋkeŋ o. Gake tsɔ kpe ɖe wò atikewɔwɔ ŋu la, nuɖuɖu nyui me léle ɖe asi akpe ɖe ŋuwò nàhaya kaba.

Antioxidants siwo kpɔa ahɔhɔ̃menugbagbeviwo ta

Kpuie ko la, míaƒe ŋutilã wɔa nu suesuesue siwo woyɔna be ‘free radicals’ le dzɔdzɔme nu. Ne woƒo ƒu la, woate ŋu agblẽ nu le míaƒe ŋutilã ƒe lãmenugbagbeviwo ŋu, míatsi kabakaba, eye woahe dɔléle bubu geɖewo vɛ. Numekukuwo ɖee fia be ŋutinu siwo ŋu nu sia gblẽna le bɔbɔe wu dometɔ ɖekae nye míaƒe ahɔhɔ̃.

Eyata togbɔ be mɔ aɖeke meli si dzi míato atɔ te nusuekpɔmɔ̃ siawo siwo gblẽa nu le ame ŋu keŋkeŋ o hã la, míate ŋu aɖe woƒe ŋusẽkpɔɖeamedzi dzi akpɔtɔ. Afimae nuɖuɖu siwo me antioxidants sɔ gbɔ ɖo la dona le.Esiawo le abe dzɔla siwo kpɔa míaƒe lãmenugbagbeviwo ta ene.

Carbohydrates ‘siwo me nunya le’ siwo naa susu dzea akɔ anyi

Carbohydrates, alo starch, do ƒome tẽ kple atike si naa ame ƒe dzi dzea eme si nye serotonin . Eŋutinunyalawo xɔe se be ɣeaɖewoɣi la, nu viviwo dzroa mí zi ɖeka ne serotonin ƒe agbɔsɔsɔ si le míaƒe lãme mesɔ gbɔ o.

Gake le afisia la, ele be míadze aɖaŋu ŋutɔ. Ele be míatia ‘siwo me nunya le’ alo ‘carbohydrates siwo me kɔ’ . Ele be míaƒo asa na ‘carbohydrates bɔbɔewo’ abe abolo, bisiklet, kple aha siwo me sukli le ene. Elabena vivisese si wonana la dzɔna enumake eye nu yina kabakaba.

• Smart Carbs: Nuku blibowo abe bli dzẽ, buckwheat, oats, ƒo, atikutsetse yeyewo, amagbewo, mɔli abe lãmi ene, kple chickpeas.

Protein si naa ŋusẽ kple susu nɔa nu ŋu

Amino acid aɖe si woyɔna be tryptophan le nuɖuɖuwo abe koklozi, tuna, kple koklozi ene me. Esiae kpena ɖe ahɔhɔ̃a ŋu wòwɔa serotonin si míeyɔ va yi. Ne ehiã be wò susu nanɔ nu ŋu eye wò susu nanɔ nu ŋu la, anyo be nàɖu nuɖuɖu si me protein sɔ gbɔ ɖo. Dze agbagba nàde protein wò nuɖuɖu me zi geɖe gbesiagbe.

• Protein dzɔtsoƒe nyuiwo: gbe, peas, lentils, nyilã si me ami mele o, cheese si me ami mesɔ gbɔ ɖo o, tɔmelã, notsi, koklolã, soya-nuɖuɖu, kple yogurt.

Vitamin B kple Mediterraneatɔwo ƒe nuɖuɖu

Numekuku aɖe si wowɔ le Spain ɖee fia be blanuiléle bɔ ɖe ŋutsu siwo meɖua vitamin B si nye folate fũ o (vevietɔ amesiwo noa atama), kple nyɔnu siwo mexɔa vitamin B12 fũ o (vevietɔ amesiwo noa atama eye womedea kame o) wu.

Menye esiae nye numekuku gbãtɔ si me wokpɔ kadodo le vitamin siawo kple blanuiléle dome o. Gake numekulawo me mekɔ haɖe o nenye be nunyiame ƒe gbɔdzɔgbɔdzɔ hea blanuiléle vɛ, alo ne blanuiléle hea nunyiame ƒe gbɔdzɔgbɔdzɔ vɛ to nuɖuɖu nyui maɖumaɖu me.

Susu ka kee ɖale eŋu o, míate ŋu akpɔ vitamin B siawo evea siaa bɔbɔe tso Mediterraneatɔwo ƒe nuɖuɖu me.

• Nuɖuɖu siwo me folate sɔ gbɔ ɖo: Mɔli (lãmi, chickpeas), nukuwo, atikutsetse geɖe, kple amagbe dama viviwo (aŋanyi, kale).
• Nuɖuɖu siwo me vitamin B12 sɔ gbɔ ɖo: Lãwo ƒe nuɖuɖu siwo katã me ami mesɔ gbɔ ɖo o, le kpɔɖeŋu me, tɔmelãwo kple nyinotsi siwo me ami mesɔ gbɔ ɖo o.

Ŋusẽ si vitamin D wɔna tso ɣea me

Ènya be vitamin D xɔlawo le ŋutilã bliboa me, eye míaƒe ahɔhɔ̃ hã le emea? Dukɔa ƒe numekuku aɖe si wowɔ nyitsɔ laa ɖee fia be amesiwo ƒe vitamin D mesɔ gbɔ o la ate ŋu alé blanui wu. Àte ŋu asusu be esia menye kuxi gã aɖeke o elabena míaƒe dukɔa mekpɔa ɣe ƒe keklẽ geɖe o. Gake amesiwo wɔa dɔ le xɔ me ŋkeke bliboa eye womekpɔa ɣe fũ o la ate ŋu axɔ gbɔdzɔgbɔdzɔ sia.

Togbɔ be womenya nu tso vitamin D agbɔsɔsɔme si nèhiã ŋu nyuie haɖe o hã la, vitamin D nono fũ menyo o. Ate ŋu akpɔ ŋusẽ ɖe calcium ƒe agbɔsɔsɔ kple ayiku ƒe dɔwɔwɔ dzi. Eyata ne èsusu be gbɔdzɔgbɔdzɔ sia tɔgbe le ye ŋu la, anyo wu be nàyi ɖɔkta gbɔ aɖaɖo aɖaŋu na wò.

Mègaŋlɔ tomenu eve siawo be o!

Selenium si woyɔna be selenium

Numekukuwo ɖee fia be kadodo le selenium ƒe agbɔsɔsɔ si bɔbɔ kple seselelãme ƒe tɔtrɔ dome . Selenium ƒe agbɔsɔsɔme si wokafu gbesiagbe na ame tsitsiwoe nye microgram 55. Anyo wu be nàxɔ esia tso nuɖuɖu me tsɔ wu be nàxɔ esia tso nuɖuɖu siwo wotsɔ kpe ɖe eŋu me.

• Nuɖuɖu siwo me selenium sɔ gbɔ ɖo: Gbe kple mɔli, lã siwo me ami mele o, nyinotsi siwo me ami mesɔ gbɔ ɖo o, nukuwo (vevietɔ Brazil nukuwo. Gake mègaɖu esiawo zi geɖe alo fũu zi ɖeka o, elabena selenium ƒe aɖi ate ŋu adzɔ), ƒumelãwo (oysters, clams, sardines, crab), kple nuku blibowo.

Omega-3 Ami Siwo Me Ami Le

Nyitsɔ laa la, dzɔdzɔmeŋutinunyalawo kpɔe be Blanuiléledɔ sesẽ bɔ ɖe habɔbɔ siwo meɖua omega-3 sɔ gbɔ o me wu . Eye numekuku bubuwo ɖee fia be amesiwo meɖua tɔmelã (si nye nuɖuɖu si me omega-3 sɔ gbɔ ɖo) fũ o la ate ŋu alé blanui wu. Abe fetu bubu ene la, omega-3 hã nyo ŋutɔ na wò dzi.

• Nuɖuɖu siwo me omega-3 sɔ gbɔ ɖo: Tɔmelã siwo me ami le (salmon, sardines, kple tuna), flaxseed, canola, kple soya-mi, nukuwo (vevietɔ walnuts), kple amagbe siwo ƒe aŋgbawo le amadede dzẽ me.

Wò kpekpeme kple agbenɔnɔ hã le vevie.

Anɔ bɔbɔe be blanuiléle nadze amesiwo lolo akpa dzi. Eye amesiwo blanuiléledɔ hã te ŋu lolona wu. Numekulawo xɔe se be tɔtrɔ siwo vaa dɔlélenutsiŋutete kple lãmetsiŋusẽ siwo dzɔna le blanuiléle me gbɔe esia tso.

Dzɔgbenyuietɔe la, nuɖuɖu si me nunyiame le, abe alesi míedzro eme le nyati sia me ene, dzi wɔwɔ akpe ɖe ŋuwò nàlé wò kpekpeme si sɔ.

Azɔ hã, ɖo ŋku edzi be aha sesẽ kple atike vɔ̃ɖiwo kpɔa ŋusẽ ɖe wò seselelãme kple alɔ̃dɔdɔ dzi tẽ. Menye ema ɖeɖeko o, ke ne èle blanuiléle ƒe atikewo zãm la, ate ŋu aɖe atike mawo ƒe dɔwɔwɔ hã dzi akpɔtɔ. Nunono siwo me caffeine le abe kɔfi kple tii ene ate ŋu ana nàse le ɖokuiwò me be màɖe dzi ɖi o eye wòana wòasesẽ be nàdɔ alɔ̃ le zã me. Anyo be nàdzudzɔ caffeine nono le ŋdɔ ga 12 megbe.