Mina míasrɔ̃ nu tso ‘nuɖuɖu gã’ siawo ŋu be wò ahɔhɔ̃ nanɔ ɖekakpui eye wòanɔ lãmesẽ me. (Nuɖuɖu Siwo Doa Ahɔhɔ̃ Ŋu) .

Ne míele tsitsim la, míesena le mía ɖokui me be menye míaƒe ŋutilã ɖeɖeko o, ke míaƒe ŋkuɖoɖonudzi kple alesi míebua tamee hã trɔna vie, alo? Ɣeaɖewoɣi la, àte ŋu asusu be, ‘Oo, mele nuwo ŋlɔm be geɖe fifia.’ Gake ènya be nuɖuɖu siwo míeɖuna gbesiagbe dometɔ aɖewo ate ŋu akpe ɖe mía ŋu míaɖu míaƒe ahɔhɔ̃ ƒe tsitsi dzi eye wòana wòanɔ lãmesẽ me abe esime míenɔ sue enea? Esiawo le abe kamedede na ahɔhɔ̃a ene. Egbea, mina míaƒo nu tso ‘nuɖuɖu gã’ mawo dometɔ aɖewo siwo nyo na ahɔhɔ̃a ŋu.

Atikutsetse kple amagbe siwo naa ahɔhɔ̃a kpɔa ŋusẽ gãwo

1. Blueberry kple atikutsetse siwo ƒe amadede nye aŋutiɖiɖi

Ðɔktawo yɔa esiawo fefetɔe be ‘Brainberries’, si gɔmee nye ‘ahɔhɔ̃ me atikutsetse’. Numekukuwo ɖee fia be atikutsetsewo abe blueberries ene kpɔa ahɔhɔ̃a ta tso oxidative stress , si nye nusiwo gblẽa nu le lãmenugbagbeviwo ŋu la me. Esia ate ŋu aɖe ŋkuɖoɖonudzi ƒe kuxiwo abe Alzheimer ƒe dɔléle alo tagbɔdɔléle si vaa ame ƒe tsitsi me ene ƒe ŋusẽkpɔɖeamedzi dzi akpɔtɔ.

Togbɔ be esesẽna vie na mí be míakpɔ blueberries le Sri Lanka hã la, nu nyui siwo woatsɔ aɖo eteƒe la le mía si. Nɔnɔme sia le atikutsetse siwo ƒe amadede nye aŋutiɖiɖi kple blɔ abe weintsetse dzĩ, dambala, madang, kple jam yibɔ ene hã si. Anyo ŋutɔ ne míate ŋu atsɔ atikutsetse mawo tɔgbe ʋɛ aɖewo akpe ɖe míaƒe nuɖuɖu ŋu gbesiagbe.

2. Avoka siwo wotsɔna ƒoa ƒui

Avoka nye atikutsetse xɔasi aɖe abe blueberries ene na ahɔhɔ̃ ƒe lãmesẽ. Ame geɖe susuna be ami sɔ gbɔ ɖe avocado me, eye nyateƒee. Gake ami si me ami ʋeʋĩ aɖeke mele o yɔ wo me fũ . Esia nye ami ‘nyui’ ƒomevi aɖe si nyo na dzi eye wòkpena ɖe ʋu ƒe sisi nyuie ŋu.

Avocado hã kpena ɖe ame ŋu wòɖua ʋu ƒe sisi dzi. Ʋusɔgbɔdɔ nye nu vevi si nana ahɔhɔ̃a ƒe dɔwɔwɔ dzi ɖena kpɔtɔna. Gake esi wònye be nuɖuɖumeŋusẽ sɔ gbɔ ɖe wo me vie ta la, anyo wu be nàtsɔ avoka si ade ɖeka alo afã akpe ɖe wò nuɖuɖu ŋu gbesiagbe.

3. Gbegãdzi

Granate nye atikutsetse si me atike sesẽ siwo tsia dzoxɔxɔ nu yɔ fũ . Kpuie ko la, antioxidant siawo le abe asrafo gã siwo kpɔa ahɔhɔ̃a ta tso free radicals , siwo wɔa dɔ abe gbeɖuɖɔ ene eye wogblẽa nu le míaƒe ŋutilã ƒe lãmenugbagbeviwo ŋu la me. Ahɔhɔ̃ nye ŋutinu siwo ŋu free radicals siawo gblẽna bɔbɔe wu la dometɔ ɖeka.

Ne èno granate detsi la, anyo wu be nàwɔe le aƒeme, elabena sukli ate ŋu anɔ esiwo woƒle le fiasewo me la me. Granate detsi vi aɖe si wotsɔ tsi ƒoe nono gbesiagbe sɔ gbɔ.

Ahɔhɔ̃ ƒe ŋusẽ si tso ami, nukuwo, kple nukuwo me

4. Tɔmelã si me Ami Le

Woyɔa tɔmelã siwo le atsiaƒu gɔme abe salmon, mackerel, sardines, herring, kple herring eneNuɖuɖu si me ami vevi siwo nye omega-3 sɔ gbɔ ɖo. Omega-3 siawo le vevie na ahɔhɔ̃mekawo ƒe dɔwɔwɔ nyuie. Wokpɔa ŋusẽ ɖe abi si menya kpɔna dzea sii bɔbɔe o si dzɔna le ahɔhɔ̃a me gɔ̃ hã dzi. Ne àte ŋu atsɔ tɔmelã si me ami le kakɛ aɖe akpe ɖe wò nuɖuɖu ŋu zi eve alo zi etɔ̃ le kwasiɖa me la, ke enye gadede wò ahɔhɔ̃ me ŋutɔ.

5. Nukuwo Kple Nukuwo

Nutsetsewo abe aŋɔ, atikutsetse, almond, walnut, mɔli, ɣe ƒe keklẽ, sesame, kple flax nukuwo nye vitamin E dzɔtsoƒe nyuiwo.

Tsɔ kpe ɖe esiawo ɖuɖu ŋu la, wonyo na wò hã ne èwɔ wo wozu nane abe atikutsetsebolo ene. Gake nuku siwo me dze mele o tiatia ɖe esiwo me wode dze teƒe la nyo wu na wò lãmesẽ gɔ̃ hã. Akɔɖu siawo ƒe asiʋlo ɖeka ɖuɖu gbesiagbe sɔ gbɔ.

6. Nuku Blibowo

Nuɖuɖuwo abe bli dzẽ, oats, buckwheat, barley, kple abolo si wotsɔ nuku blibo wɔe ene ɖea dzidɔ ƒe afɔkua dzi kpɔtɔna. Abe alesi míegblɔe va yi ene la, ne dzia le lãmesẽ me la, ahɔhɔ̃ hã le lãmesẽ me. Elabena ahɔhɔ̃a xɔa ʋu si wòhiã.

Nuku siawo kpena ɖe ame ŋu hã be sukli ƒe agbɔsɔsɔ, alo sukli ƒe agbɔsɔsɔ, nɔa ʋu me. Ahɔhɔ̃a le abe ʋu ƒe mɔ̃ ene. Ehiã be mɔ̃memi, alo sukli nanɔ eŋu ɣesiaɣi. Esi ahɔhɔ̃a mate ŋu adzra sukli ɖo o ta la, eɖoa ŋu ɖe ŋusẽ si tsoa ʋua me atraɖii ŋu. Nuku blibowo naa ŋusẽ ma si nɔa anyi ɖaa.

7. Gbewo

Mɔliwo abe lãmi, koklozi, mung-ku, koklozi, kple gbewo hã nyo na ahɔhɔ̃a ŋutɔ. Abe nuku blibowo ene la, esiawo kpena ɖe ame ŋu be sukli ƒe agbɔsɔsɔ le ʋu me nali ke. Eyata ahɔhɔ̃a kpɔa ŋusẽ si hiã la ɣesiaɣi. Esiawo hã mexɔ asi o eye wo kpɔkpɔ le bɔbɔe. Tsɔ nusiawo ƒe kplu afã lɔƒo kpe ɖe wò nuɖuɖu ŋu gbesiagbe.

Mina míatsɔ modzakaɖeɖe aɖewo aɖu ahɔhɔ̃a

8. Tii si Woɖa Yeye

Te dzodzoe si woɖa yeyee kplu eve va ɖo etɔ̃ nono gbesiagbe ate ŋu awɔ nukunuwo na wò ahɔhɔ̃. Caffeine sue si le tii me kpena ɖe ame ŋu wòfa tu, eƒe ŋkuɖoɖonudzi nyona ɖe edzi, eye wònana ame ƒe seselelãme nyona ɖe edzi. Nusiwo tsia dzoxɔxɔ nu sẽŋu siwo woyɔna be catechins hã le tii me, siwo hã kpena ɖe ʋu ƒe sisi nyuie ŋu.

Gake ɖo ŋku edzi be tii si woɖa yeyee koe wokpɔa nɔnɔme sia tsonɛ. ‘Tii si wotsɔ tsikpe wɔe’ alo tii siwo wotsɔ aŋe wɔe siwo wotsɔa aŋetu wɔe menaa viɖe siawo o. Míaƒe tii si míeɖuna edziedzi tso tii ƒe aŋgbawo me sɔ gbɔ wu esia.

9. Tsokolet Viviti

Mlɔeba la, mina míaƒo nu tso nane si ame sia ame lɔ̃na ŋu. Tsokolet vivi nyo na ahɔhɔ̃a ŋutɔ. Gake menye notsi tsokolet ŋue nya sia ku ɖo o, ke boŋ tsokolet vivi si me kokoo sɔ gbɔ ɖo (70% alo esi wu nenema) eye wòvivina ŋu.

Nusiwo tsia dzoxɔxɔ nu sẽŋuwo le wo me. Dzɔdzɔmeŋusẽ si doa ŋusẽ ame si kpena ɖe ame ŋu wòfa tu, abe caffeine sue aɖe ene hã le wo me. Vevietɔ wu la, tsokolet vivi doa ŋusẽ endorphins , si nye míaƒe ŋutilã ƒe dzɔdzɔme atike siwo nana míesena le mía ɖokui me be míele dedie la wɔwɔ.

Tsɔ kpe ɖe nuɖuɖu sia ŋu la, alɔ̃dɔdɔ nyuie, kamedede gbesiagbe, kple wò susu ƒe dɔwɔwɔ (abe agbalẽwo xexlẽ, nyabiasewo gbɔ kpɔkpɔ ene) hã le vevie ŋutɔ na ahɔhɔ̃ ƒe lãmesẽ. Nunya le eme be nàƒo nu kple wò ɖɔkta ne atikewɔwɔ ƒe nɔnɔme aɖewo le ŋuwò alo hafi nàwɔ tɔtrɔ gã aɖewo le wò nuɖuɖu ŋu.