⚡ Interactive Clinical Tool
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Ðe ami nyuiwo ate ŋu akpe ɖe ame ŋu le nulɔdɔwo mea?
Míele nu ƒom tso ami siwo me ami ʋeʋĩwo le (PUFAs) ŋu. Togbɔ be esia aɖi nya gã aɖe hã la, ƒomevi vevi eve li: omega-3 kple omega-6 amiwo. Wo ame evea siaa le vevie na míaƒe ŋutilã ƒe dɔwɔwɔ nyuie. Fifia numekulawo le ŋku lém ɖe alesi omega-3 ami siawo kpɔa ŋusẽ ɖe ɖevi suewo ƒe nulɔdɔwo dzii ŋu etɔxɛe.Eyata nuɖuɖu kawo mee omega-3 le?
Nuɖuɖu siwo me omega-3 sɔ gbɔ ɖo dometɔ aɖewoe nye:- Tɔmelã siwo le tsi fafɛ me abe salmon, mackerel, tuna, kple sardines ene (tɔmelã siawo hã xɔa woƒe omega-3 tso nusiwo le abe ƒumegbe siwo woɖuna ene me).
- Flaxseeds ƒe nukuwo
- Chia ƒe nukuwo
- Walnuts ƒe aŋgbawo
Weintsetsewo Kple Mediterranea-ƒua ƒe Nuɖuɖu
Ðewohĩ èse "Mediterranea-ƒua ƒe nuɖuɖu" ŋu nya kpɔ. Wotue ɖe nuɖuɖu si me amagbewo, atikutsetsewo, mɔli, nuku blibowo, nukuwo, amititsetse ƒe ami, kple tɔmelã geɖe le dzi. Numekuku gã aɖe si wowɔ le ɖevi siwo le Greece ƒukpo si nye Crete ŋu ɖee fia be ɖevi siwo ɖua Mediterranea-nuɖuɖu aɖe la mexɔa nulɔdɔ abe gbeɖuɖɔ ene o. Vevietɔ numekulawo kpɔe be nusiwo tsia dzoxɔxɔ nu siwo le weintsetse siwo wodona le nutoa me me ate ŋu akpe ɖe ame ŋu.Akpa bubu aɖe hã le esia ŋu. Emae nye nugbagbevi suesue siwo le míaƒe dɔgbo me ƒe ŋutinya . Bu eŋu kpɔ, dɔlékui nyuiwo le míaƒe dɔgbo me kpakple dɔlékui gbegblẽwo hã. Nu eve siawo ƒe dadasɔ ( dɔgbo me nugbagbevi suesuesuewo ) le vevie ŋutɔ na míaƒe lãmesẽ.Jeffrey Deman, MD, si le Alaska Nulɔdɔ, Asrã Kple Dɔlélenutsiŋutete Ŋuti Nusrɔ̃ƒe gblɔ be: “Nuɖuɖu siwo me nuɖuɖu siwo ŋu wotrɔ asi le ŋutɔ le ate ŋu agblẽ nugbagbevi suesue siwo le dɔgboa me ƒe dadasɔ me, si ate ŋu ana nulɔdɔ ƒe dzesiwo nadzi ɖe edzi.” "Gake Mediterranea nuɖuɖua dzia dɔlékui nyui siwo le dɔgboa me ɖe edzi. Esia ate ŋu anye susu siwo tae nulɔdɔ mebɔ ɖe dukɔ mawo me o la dometɔ ɖeka."
✨ Hearing health
Verified Partner
Medical grade state-of-the-art hearing aids
Advanced hearing aids designed for clear hearing and noise control in the ear.
Check Availability →Ðe anyitsi nyo ŋutɔŋutɔ na nulɔdɔwo?
Ame geɖe xɔe se be anyitsi nono akpe ɖe ame ŋu be nulɔdɔ dzi naɖe akpɔtɔ. Gake nukae nye ŋutinya ŋutɔŋutɔ? Habɔbɔ aɖe si do ƒome kple Dukɔa ƒe Lãmesẽnyawo Gbɔkpɔha le United States gblɔe kɔte be “dzɔdzɔmeŋutinunya me kpeɖodzi aɖeke meli be anyitsi naa gbɔdzɔe ame tso ɣeyiɣi aɖe ƒe nulɔdɔwo me o.” Womewɔ numekuku geɖe tso esia ŋu o. Togbɔ be numekuku sue eve ɖee fia be ate ŋu ana gbɔdzɔe aɖe mí hã la, manya wɔ be míaƒo nya ta sesĩe tso numekuku mawo me o. Gake ɖɔkta aɖewo gblɔ be yewoƒe dɔnɔ aɖewo kpɔ gbɔdzɔe esi wozã nutoa me anyitsi le nuto si me yewole me vɔ megbe. Susu si le esia megbe enye be ne èɖu anyitsi si anyiwo wɔ eye nèƒo aŋɔ ma ke si nana wò nulɔdɔwo nu ƒu la, vivivi la, wò ŋutilã va nɔa aŋɔ ma zãm. Ele abe dɔlélenutsiŋutete ƒe atikewɔwɔ ene. Womenya haɖe nenye be woɖo kpe esia dzi le dzɔdzɔmeŋutinunya me loo alo womeɖo kpe edzi o. Ne èzãa anyitsi la, ke tsɔe sue aɖe ko . Esi wònye sukli ƒomevi aɖe hã ta la, anyo wu be nàɖo seɖoƒe nɛ.Vevietɔ ŋutɔ: Mègana anyitsi vidzĩ siwo mexɔ ƒe ɖeka haɖe o gbeɖe o. Ate ŋu ahe nɔnɔme si me afɔku le si woyɔna be botulism vɛ.Be nàɖo ŋku nusi ŋu míeƒo nu tsoe dzi bɔbɔe la, lé ŋku ɖe kplɔ̃ sia ŋu.
| Nuɖuɖu ƒomevi | Ŋusẽ si wòate ŋu akpɔ ɖe nulɔdɔwo dzi | Nya veviwo |
|---|---|---|
| Nuɖuɖu siwo me omega-3 sɔ gbɔ ɖo | Ate ŋu aɖe abi si le ŋutilãa me dzi akpɔtɔ eye wòaɖe nulɔdɔ ƒe afɔkua dzi akpɔtɔ. | Tɔmelãwo abe salmon kple tuna, flaxseeds, walnuts ene. |
| Weintsetsewo (vevietɔ abe Mediterraneatɔwo ƒe nuɖuɖu ƒe akpa aɖe ene) . | Eƒe antioxidant ŋutete ate ŋu aɖe nulɔdɔwo abe hay fever ene dzi akpɔtɔ. | Eɖe nuɖuɖu si me amagbe kple atikutsetse yeyewo sɔ gbɔ ɖo ƒe vevienyenye fia. |
| Anyitsi | Womeɖo kpe edzi le dzɔdzɔmeŋutinunya me o. Ame aɖewo ate ŋu akpɔ gbɔdzɔe, gake kakaɖedzi mele eŋu o. | Ƒo asa na enana vidzĩ siwo mexɔ ƒe ɖeka haɖe o keŋkeŋ. Ga home sue aɖe koe nàna. |
Gbedasi si Wotsɔ Yi Aƒeme
- Nuɖuɖu ɖeɖe mate ŋu ada nulɔdɔwo keŋkeŋ o, gake nuɖuɖu aɖewo ate ŋu akpe ɖe ame ŋu be woaɖe dzesiawo ƒe sesẽ dzi akpɔtɔ.
- Nuɖuɖu siwo me Omega-3 sɔ gbɔ ɖo, abe tɔmelã kple flaxseed ene, ate ŋu aɖe abi si le ŋutilãa me dzi akpɔtɔ eye wòana gbɔdzɔe ame tso nulɔdɔwo me.
- Nuɖuɖu si me amagbewo kple atikutsetsewo sɔ gbɔ ɖo, abe Mediterranea-nuɖuɖu ene , ɖea vi na dɔgboa ƒe lãmesẽ eye ate ŋu ana nulɔdɔ dzi naɖe akpɔtɔ hã.
- Dzɔdzɔmeŋutinunya me kpeɖodzi sẽŋu aɖeke meli si fia be anyitsi ɖea nulɔdɔwo dzi kpɔtɔna o. Ƒo asa na anyitsi nana vidzĩ siwo mexɔ ƒe ɖeka haɖe o kura.
- Ðo dze kple wò ɖɔkta ɣesiaɣi tso wò nulɔdɔ ƒe nɔnɔme ŋu alo hafi nàwɔ tɔtrɔ aɖeke le nuɖuɖu ŋu.
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