Ðe nèsena le ɖokuiwò me hã zi geɖe be gas le ye ŋua? Alo ɖe nèsena le ɖokuiwò me be yeƒe dɔgbo yɔ? Ðe dɔgbo vea wò ɣeaɖewoɣia? Nuɖuɖumeŋusẽ ƒe kuxiwo abe esia ene bɔ ɖe mía dome ŋutɔ le Sri Lanka. Nuɖuɖu siwo míeɖuna, míaƒe nuɖuɖu, nusiawo katã kpɔa ŋusẽ ɖe esia dzi tẽ. Eyata egbea, mina míaƒo nu tso alesi wòle be amesi ŋu kuxi mawo le natrɔ asi le eƒe nuɖuɖu kple nunono ŋu.
Nukatae míexɔa dɔgbo ƒe veve alea?
Susu geɖewo ate ŋu anɔ esia ta. Kpuie ko la, zi geɖe la, vodada aɖewo le míaƒe agbenɔnɔ me gbɔe wòtsona.
Bu eŋu kpɔ, nuɖuɖu siwo wobla ɖe agba me kple nunono siwo me sukli le nenie míeɖuna le fiase me? Eye atikutsetse, amagbe, kple gbetike siwo me fibre sɔ gbɔ ɖo ʋɛ aɖewo koe míeɖuna hã. Esia kpɔa ŋusẽ gã aɖe ɖe míaƒe nuɖuɖumeŋusẽ ƒe dɔwɔwɔ dzi.
Tsɔ kpe ɖe eŋu la, nuɖuɖu gbegblẽ aɖewo hã nye nusi gbɔ esia tso.
- Nuɖuɖu kabakaba: Nuɖuɖu mimi evɔ mèɖui nyuie o.
- Nuɖuɖu dzi ɖeɖe kpɔtɔ: Ɣetrɔ kple ŋdɔnuɖuɖu dzi ɖeɖe kpɔtɔ eye emegbe nuɖuɖu gã aɖe ɖuɖu le zã me.
- Nuɖuɖu ƒe ɖoɖo si mesɔ o: Nuɖuɖu le ɣeyiɣi ɖeka me gbesiagbe.
Numame siawo ate ŋu ana wòasesẽ na míaƒe nuɖuɖumeŋusẽ be wòawɔ eƒe dɔ nyuie. Gake nya nyuiae nye be ne míewɔ tɔtrɔ aɖewo le míaƒe nuɖuɖu kple nunono me la, míate ŋu aɖu kuxi siawo dometɔ geɖe dzi.
Nuɖuɖu ‘nyui’ siwo nyo na nuɖuɖumeŋusẽ
Enyo, eyata mina míakpɔ nusiwo nye nusiwo nyo na míaƒe dɔgbo eye wòle be woatsɔ akpe ɖe míaƒe nuɖuɖu ŋu. Esiawo akpe ɖe ŋuwò nàna wò nuɖuɖumeŋusẽ nanɔ bɔbɔe.
Atikutsetsewo kple amagbewo
Fibre kple tsi si le nuɖuɖu siawo me kpena ɖe ame ŋu be woaxe mɔ ɖe nɔnɔmewo abe dɔmeɖui ene nu eye wònaa nuɖuɖumeŋusẽ hã nɔa bɔbɔe.
| Atikutsetse ƒomevi nyuiwo | Amagbe ƒomevi nyuiwo |
|---|---|
| Akɔɖu, akɔɖu, avocado | Gbe, karɔt, beet |
| Weintsetse, tsitsetse, papaya | Kuku, broccoli, kabɔb |
| Mango, nectarine, kiwi ƒe lãgbalẽ | Spinach, mɔli, mɔli |
| Pears, plum ƒuƒu (Prunes) . | Tomatos, radishes, bli |
Protein kple nukuwo
Protein siwo me ami mesɔ gbɔ ɖo o kple nuku blibowo nyo na wò dɔgbo ŋutɔ.
| Protein dzɔtsoƒe nyui aɖe | Nuku nyuiwo |
|---|---|
| Azi, tɔmelã, lã siwo me ami mele o | Multigrain/Lu blibo ƒe abolo |
| Koklozi (woɖe ŋutigbalẽ ɖa), Tofu | Bli dzẽ alo bli ƒuƒu |
| Mɔliwo abe lãmi, chickpeas, kple green beans ene | Lu blibo ƒe pasta |
| Nutsetsewo, atikutsetsebolo | Nukuwo abe oats kple buckwheat ene |
Nuɖuɖu siwo ŋu wòle be míaɖɔ ŋu ɖo vie
Abe nuɖuɖu nyui ene la, nuɖuɖu aɖewo li siwo ate ŋu ana dɔgbo natsi. Mehiã be nàdzudzɔ wo ɖuɖu keŋkeŋ o, gake nunya le eme be nàɖe wo dzi akpɔtɔ vie.
- Nuɖuɖu siwo me ami le kple esiwo wofli: Nuɖuɖu siwo wofli goglo (siwo ɖua nu kpuie, esiwo wofli) xɔa ɣeyiɣi didi hafi woɖuna, si ate ŋu ana dɔgbo nase veve.
- Nuɖuɖu siwo me nu ʋeʋĩwo le: Nuɖuɖu siwo me nu ʋeʋĩwo le, siwo me nu ʋeʋĩwo le fũ ate ŋu ana ame aɖewo ƒe dzi nagbã.
- Nuɖuɖu siwo me sukli kple vivi le: Nuwo abe abolo, bisiklet, kple aha viviwo ene ate ŋu ahe gas vɛ.
- Nuɖuɖu kple nunono siwo wowɔ kple asi:Anyo wu be nànɔ adzɔge tso nuɖuɖu siwo wobla ɖe agba me, siwo ŋu wotrɔ asi le gbɔ alesi nàte ŋui.
Nu vevitɔe nye be menye ame sia ame ƒe ŋutilãe le ɖeka o. Ðewohĩ nuɖuɖu si nye kuxi na ame aɖe manye kuxi na ame bubu o. Eyata ele vevie be nàde dzesi nusiwo nye wò mɔmaɖemaɖeɖenuŋu.
Ne dzesi siawo le ŋuwò la, yi ɖɔkta gbɔ godoo.
Ne wò dɔgbo ƒe vevesese meva nyo ɖe edzi o togbɔ be ètrɔ asi le nuɖuɖu ŋu hewɔ numame nyuiwo hã, alo ne dzesi siwo gbɔna dometɔ aɖe le ŋuwò la, ele vevie be nàyi ɖɔkta gbɔ kaba . Esiawo ate ŋu anye nɔnɔme aɖe si nu sẽ wu ƒe dzesiwo.
| Aflaga Dzĩ Dzesi Siwo Ŋu Wòle Be Woakpɔ Ŋudzedze Ðo | |
|---|---|
| Nɔnɔme si le ame ŋu | Nuɖᴐɖᴐ |
| Ʋu le aɖuɖɔ me | Ne wò aɖuɖɔ biã alo yibɔ kple ʋu. |
| Aɖuɖɔtoe alo ʋuʋudedi si nɔa anyi ɖaa | Ne ʋuʋudedi kple ʋuʋudedi yi edzi ŋkeke geɖe. |
| Kpekpeme dzi ɖeɖe kpɔtɔ si womeɖe o | Ne èɖe wò lolo dzi kpɔtɔ zi ɖeka evɔ mèdze agbagba o. |
| Ðeɖiteameŋu si gbɔ eme ƒe seselelãme enuenu | Ne èsena le ɖokuiwò me ɣesiaɣi be ɖeɖi te ye ŋu eye agbe mele ye si le susu aɖeke ta o. |
Ne dzesi siawo tɔgbe le ŋuwò la, mègadze agbagba be yeawɔ atike na ye ɖokui to internet dzi didi me o. Nu nyuitɔ si nàwɔe nye be nàyi ɖɔkta bibi aɖe gbɔ, awɔ dodokpɔ siwo hiã, eye nàdi nusi tututu gbɔ wòtso.
Gbedasi si Wotsɔ Yi Aƒeme
- Nuɖuɖu si nèɖuna kpɔa ŋusẽ ɖe wò nuɖuɖumeŋusẽ ƒe kuxiwo dzi tẽ.
- Tsɔ nuɖuɖu siwo me fibre sɔ gbɔ ɖo abe atikutsetsewo, amagbewo, kple nuku blibowo ene kpe ɖe wò nuɖuɖu ŋu.
- Ðe nuɖuɖu siwo me ami, sukli le, siwo me nu ʋeʋĩwo le, kple nuɖuɖu siwo wobla ɖe agba me dzi kpɔtɔ alesi nàte ŋui.
- Mia wò nuɖuɖu nyuie, ɖu nu blewu, eye nazu numame na wò be nàɖu nu le ɣeyiɣi nyuitɔ dzi.
- Ne dzesiwo abe ʋu le wò aɖuɖɔ me, ʋuʋudedi atraɖii, alo lolo dzi ɖeɖe kpɔtɔ si womenya o ene le ŋuwò la, ele be nàkpɔ ɖɔkta godoo.
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee