Dzĩ, aŋutiɖiɖi, amadede dzẽ, ɣi, pink, ɣi - amadede dzeani nuɖuɖu

Kuɖagbe ŋdi vivi aɖee, ɣea nɔ keklẽm. Ti dzodzoe si woɖa le ŋdi me ƒe ʋeʋẽ yɔ nye atikewɔƒea ƒe xɔ me, si na nye dzi dze eme ŋutɔ. Esi menɔ ŋku lém ɖe gbesiagbe dɔnɔwo ƒe ŋkɔwo ŋu la, mekpɔ Nimali ƒe ŋkɔ. Nimali nye aƒenɔ si tsɔa ɖe le eme na eƒe ƒomea ƒe lãmesẽ kple nunyiame ɣesiaɣi eye wòvaa gbɔnye zi geɖe hena aɖaŋuɖoɖo.

Nimali va atikewɔƒea kple alɔgbɔnukoko si wòwɔna ɖaa, gake dzimaɖitsitsi ƒe dzesi aɖe nɔ eƒe ŋkuwo dzi. Ebɔbɔ nɔ zikpui si le ŋkunyeme la dzi, eye wòlé eƒe nuŋlɔɖigbalẽ suea ɖe asi.

Egblɔ blewuu be: "Ŋdi na wò, Ðɔkta Priya." "Mele agbagba ɖesiaɖe dzem be mana nuɖuɖu siwo me nunyiame le míaƒe ƒomea le ŋkeke siawo me. Gake mele bɔbɔe o, Ðɔkta. Ðeviawo susuna be nuɖuɖu ƒomevi ɖesiaɖe tea ɖeɖi ame ŋu. Ðeɖi te ŋunye hã be maɖa nu ɖeka ma ke gbesiagbe."

Meko alɔgbɔnu eye meka ɖe edzi nɛ hegblɔ be, "Nimali, esia nye kuxi si dzila geɖe doa goe, menye wò ɖeɖeko o. Gake nuɖuɖu si naa lãmesẽ mefia nuɖuɖu si tea ɖeɖi ame ŋu o. Míate ŋu awɔ nuɖuɖu siwo le amadede vovovowo me, siwo vivina, eye woƒe nu léa dzi na ame eye míade dzi ƒo na ɖeviwo be woaɖu wo. Egbea, míaƒo nu tso alesi woaɖa dziŋgɔli ƒe nuɖuɖu (Eat the Rainbow) si me dziŋgɔli ƒe amadedewo yɔ fũu ŋu."

Nukatae nuɖuɖu si naa lãmesẽ le vevie na mí?

Menye ame ta kpɔkpɔ tso dɔléle me koe nuɖuɖu nyui ɖuɖu nye o. Enaa ŋusẽ ŋutɔŋutɔ si míaƒe ŋutilã hiã gbesiagbe. Nunyiame nyui nana dɔwɔwɔ dzina ɖe edzi le ŋkekea me katã, susu me kɔna, eye susu ƒe nyonyo dzina ɖe edzi.

"Nimali, ɖo ŋku edzi. Nuɖuɖu si naa lãmesẽ menye dɔwuame na ɖokuiwò to mɔxexe ɖe nuɖuɖuwo nu me o. Ðeko wòle be nàtia nuɖuɖu vivi siwo me nunyiame le siwo sɔ na míaƒe ŋutilã," meɖe eme.

Atikutsetse kple amagbewo ɖuɖu atɔ̃ gbesiagbe (5 A Day) .

Xexeame ƒe Lãmesẽ Habɔbɔ (WHO) kple atikewɔlawo kafui be míade atikutsetse kple amagbe 5 ya teti (si ade gram 400) míaƒe nuɖuɖu me gbesiagbe be míanɔ lãmesẽ me.

Nimali ƒe ŋkuwo ʋu le movidzɔdzɔ ta eye wòbia. "Zi atɔ̃? Ema dze abe ɖe wòsɔ gbɔ vie ene, alo, Ðɔkta?"

Megblɔ be: "Ate ŋu adze nenema le gɔmedzedzea me, gake le nyateƒe me la, ele bɔbɔe ŋutɔ ne míewɔ ɖoɖo ɖe eŋu." Fibre, vitamin, kple antioxidants siwo le atikutsetsewo kple amagbewo me kpena ɖe ame ŋu wògblẽa free radicals siwo le ŋutilãa me siwo hea dɔléle siwo nɔa anyi didi vɛ la dome.

Mɔ bɔbɔe aɖewo siwo dzi nàto awu gbesiagbe ƒe akpa 5 nue nye esi:

• Atikutsetse siwo nàtsɔ aɖu ŋdinu: Tsɔ akɔɖu, papaya, alo guava kakɛ aɖe de wò ŋdi nuɖuɖu me.
• Nuɖuɖu vivi siwo naa lãmesẽ: Le esi teƒe be nàno aha siwo me sukli le alo bisiklet le ŋdɔ alo fiẽ me la, ɖu aŋanyi kakɛ aɖewo, ananas, alo papaya kakɛ aɖe.
• Nuɖuɖu vevitɔ: Tsɔ aŋgba dama aɖe abe gotu kola, kankung, alo amagbe yeyewo ƒe salad ene kpe ɖe wò ŋdɔnuɖuɖu ŋu.
• Trɔ asi le wò nuɖuɖu vovovowo ŋu: Le esi teƒe be nàzã amagbe ɖeka ko la, dzra amagbe ƒomevi vovovowo, abe gbe kple karɔt ene, kpe ɖe lãmi ŋu.

🌈 Dziŋgɔli ƒe amadedewo kple woƒe viɖewo (Eat the Rainbow) .

Nuɖuɖu siwo míeɖuna ƒe amadede vovovoawo ɖea nunyiame vovovo siwo le wo me fiana (Phytonutrients):

1. Blu & Aɖabɛ dzĩ

• Nuɖuɖu: Akɔɖu dzĩ, gbe dzĩ, jamun, weintsetse dzĩ, blueberries.
• Nɔnɔmewo: Enaa ahɔhɔ̃a ƒe ŋkuɖoɖonudzi nyona ɖe edzi, xea mɔ na aɖuɖɔtoe me dɔlékuiwo, eye wòɖea dzidɔ kple kansa ƒe afɔkua dzi kpɔtɔna.

2. Amadede dzẽ

• Nuɖuɖu: Gotu Kola, aŋanyi, bok choy, bok choy, gbewo, broccoli.
• Nɔnɔmewo: Enaa ŋku nyona ɖe edzi, edoa ŋusẽ ƒuwo kple aɖuwo, eye wòdoa ŋusẽ dɔlélenutsiŋutete ɖe dɔlélewo ŋu.

3. Yevuwo ƒe ŋkɔ

• Nuɖuɖu: Sabala ɣi, sabala dzĩ, aŋgba veve, kohlrabi, akɔɖu, lãmi, radish.
• Nɔnɔmewo: Ekpɔa ʋumemi gbegblẽ si le ʋu me dzi, enaa dzia wɔa dɔ nyuie wu, eye wòkpena ɖe ame ŋu be wòaɖu ʋu ƒe sisi dzi.

4. Dzĩ

• Nuɖuɖu: Tomatos, akɔɖu, akɔɖu dzĩ, strawberry.
• Viɖe siwo le eŋu: Ekpɔa ŋutigbalẽ ƒe lãmesẽ ta, edoa dzi ƒe lãmesẽ ɖe ŋgɔ, eye wòxea mɔ na ŋkuɖoɖonudzi ƒe dɔmawɔmawɔ nyuie.

5. Dzĩ & Aŋutiɖiɖi

• Nuɖuɖu: Karɔt, mɔli, mɔli ɣi, mango, papaya, amititsetse, ananas.
• Nusiwo le eme: Vitamin A sɔ gbɔ ɖe eme ta la, exea mɔ na ŋkumaʋumaʋu le zã me, enaa ŋutigbalẽa klẽna, eye wòkpena ɖe ŋutilã ƒe lãmenugbagbeviwo ɖɔɖɔɖo ŋu.

🚨 Dɔléle siwo ate ŋu atso nuɖuɖu manyomanyo siwo nɔa anyi didi gbɔ ƒe Aflaga Dzĩwo

Nunyiame nyui ƒe anyimanɔmanɔ kple nuɖuɖu siwo wotsɔ asi wɔe ɖuɖu fũ ate ŋu ahe lãmesẽkuxi sesẽ siwo gbɔna vɛ le ɣeyiɣi didi aɖe megbe:

• Lolo akpa: Ame ƒe kpekpeme dzina ɖe edzi le mɔ si mesɔ o nu le nuɖuɖu siwo me nunyiame sɔ gbɔ ɖo kple esiwo me sukli le ta.
• Suklidɔ Ƒomevi 2: Insulin ƒe dɔwɔwɔ ƒe gbegblẽ le ŋutilã me le nuɖuɖu gbegblẽ kple kamemademade ta.
• Aklã si me ami mele o (NASH): Aklã ƒe dɔmawɔmawɔ nyuie le ami ƒe ƒoƒo ɖe aklã me fũu akpa le nuɖuɖu gbegblẽ ta, ne ahanono manɔ anyi o gɔ̃ hã.
• Dzidɔ kple ʋusɔgbɔdɔ: Ʋukawo ƒe xexe le ami kple dze siwo gblẽa nu le ame ŋu ƒe dzidziɖedzi le ŋutilã me ta.

Nuɖuɖu Ŋuti Nuŋlɔɖiwo Xexlẽ

Nimali, ne ezu numame na mí be míaxlẽ nusiwo woŋlɔ ɖe nuɖuɖu siwo wobla ɖe agba me siwo míeƒlena le fiase me la, míate ŋu awɔ tiatia siwo naa lãmesẽ:

1. Nuɖuɖu ƒe Agbɔsɔsɔme: Gbã la, kpɔe ɖa be nunyiame ŋuti nyatakaka siwo le agbaa me la nye nuɖuɖu bliboa tɔ loo alo na nuɖuɖu ɖeka hã.
2. Calorie: Kpɔ nuɖuɖumeŋusẽ agbɔsɔsɔme si wò ŋutilã xɔna tso nuɖuɖu ɖeka me ɖa.
3. 3. .Ami Siwo Le Ami me:

• Ami si mebɔ o: Ele be gram 3 alo esi mede nenema o nanɔ gram 100 ɖesiaɖe me.
• Ami geɖe: Ƒo asa na ezazã ne eƒe agbɔsɔsɔme wu gram 17.5 le gram 100 ɖesiaɖe me.

4. Sodium ƒe agbɔsɔsɔ: Sodium si wu miligram 2000 ɖuɖu gbesiagbe gblẽa nu le ŋutilã ŋu. Tia atike siwo me sodium ƒe agbɔsɔsɔme mede gram 0.3 le gram 100 ɖesiaɖe me o le woƒe ŋkɔ dzi.
5. Sukli Siwo Wotsɔ De Eme: Tia nusiwo me sukli mesɔ gbɔ ɖo o, elabena esiae nye nusi gblẽa nu le ŋutilãa ŋu wu.

Nusiwo Nàwɔ & Nusiwo Nàwɔ O

Dzɔdzɔmeŋutinunya me dzɔtsoƒewo (Numekugbalẽwo) .

• 📚 5 Gbe ɖeka - NHS
• 📚 Ðe Wòle Be ‘Míaɖu Dziŋgɔli’? A Umbrella Review of the Lãmesẽ Ŋusẽkpɔɖeamedzi Si Amadede Bioactive Pigments Le Atikutsetsewo Kple Amagbewo Me - PMC