Tsɔ kpe ɖe dzidzɔ si nèkpɔna ne èva nya be yele mɔ kpɔm na vidzĩ , ŋu la, biabia geɖe abe, ‘Nukae wòle be maɖu fifia?’, ‘Nukae wòle be maƒo asa na ɖuɖu?’ ɖewohĩ ava susu me na wò. Ema sɔ ŋutɔ. Elabena nuɖuɖu si nèɖuna kpɔa ŋusẽ ɖe ɖevi sue si le wò vidzidɔ me ƒe tsitsi kple lãmesẽ dzi tẽ. Esia nye ɣeyiɣi tɔxɛ aɖe ŋutɔ le wò agbe me. Eyata egbea, mina míaƒo nu tso alesi wòle be nàdzra wò nuɖuɖu ɖo le ɣeyiɣi sia me, kple nusiwo wòle be nànya godoo ŋu.
Nukatae nuɖuɖu si da sɔ le vevie le fufɔɣi?
Kpuie ko la, menye ɖeko nèle nu ɖum na ɖokuiwò o, ke èle nu ɖum na viwò hã. Ele be nunyiame siwo sɔ nasu viwòa ƒe ahɔhɔ̃, ƒuwo, ŋutinuwo, kple nu siawo katã si be wòatsi nyuie. Anyo wu be nàɖu nuɖuɖumeŋusẽ si ade 300 gbesiagbe wu esi nèɖu hafi fɔ fu. (Le venɔviwo gome la, ema ade nuɖuɖumeŋusẽ 600 gbesiagbe.) Gake ele be nuɖuɖumeŋusẽ siawo natso nuɖuɖu siwo me nunyiame le me, ke menye nuɖuɖu siwo me nunyiame mele o me.
Ŋdidɔ ate ŋu ana nuɖuɖu nasesẽ le ɣleti ʋɛ gbãtɔawo me, gake ele vevie be nàdze agbagba aɖu nuɖuɖu si da sɔ alesi nàte ŋui eye nàno vitamin siwo ɖɔkta ŋlɔ na wò do ŋgɔ na vidzidzi .
Nusiwo nàtsɔ akpe ɖe wò nuɖuɖu ŋu
Le ɣeyiɣi sia me la, ne mèɖu nuɖuɖu ɖeka ma ke o, ke boŋ èɖu nuɖuɖu vovovowo , àte ŋu akpɔ nunyiame siwo katã kloe mia kple viwòa miahiã. Mina míalé ŋku ɖe kplɔ̃ si le ete ŋu akpɔ nusiwo wòle be nàtsɔ akpe ɖe wò nuɖuɖu ŋu kple viɖe siwo wònana.
| Nuɖuɖu ƒomevi | Nukatae wòle vevie? | Esiawoe nye nuɖuɖuawo |
|---|---|---|
| Protein (Protein) ƒe dɔwɔwɔ | Ele vevie na viwòa ƒe lãmenugbagbeviwo, lãkusiwo, kple ŋutinuwo ƒe tsitsi. Ekpena ɖe wò ŋutilã hã ŋu be wòawɔ ʋu. | Lã si me ami mesɔ gbɔ ɖo o, koklolã, tɔmelã, azi, notsi, yogurt, lãmi, chickpeas, green beans, soya-nuɖuɖuwo. |
| Calcium si woyɔna be calcium | Ele vevie be nàtu ƒu kple aɖu sesẽwo ɖo na viwòa. Ele vevie hã be nàlé wò ŋutɔ wò ƒuwo ƒe ŋusẽ me ɖe asi. | Notsi, cheese, yogurt, tɔmelã sue siwo ƒe gowo le (salayo), amagbe damawo (spinach, gotu kola), almond. |
| Ga | Ekpena ɖe ame ŋu wòwɔa hemoglobin, si tsɔa oxygen yia ʋua me. Exea mɔ na iron ƒe anyimanɔmanɔ (ʋusɔgbɔdɔ) eye wòɖea ɖeɖiteameŋu dzi kpɔtɔna. | Lã dzĩ (nyilã), koklolã, tɔmelã, aŋanyi, soya, lãmi, nuku siwo me wotsɔ gayibɔ do ŋusẽe. |
| Folate (Folate / Aɖi si woyɔna be Folic) . | Ele vevie ŋutɔ be woaxe mɔ ɖe vidzidzi ƒe gbɔdzɔgbɔdzɔ (neural tube defects) siwo ate ŋu adzɔ le vidzĩa ƒe ahɔhɔ̃ kple aklã me nu. | Amagbe dama viviwo (spinach), gbewo, peas, orange, abolo kple nuku siwo me wotsɔ folic acid kpe ɖe eŋu. |
| Fiber (fiber) si woyɔna be fibre | Ekpena ɖe ame ŋu be wòaxe mɔ ɖe dɔmeɖui si bɔ le fufɔɣi nu. | Nuku blibowo (bli dzẽ, oats), atikutsetsewo, amagbewo, nukuwo. |
| Vitamin C | Ena wònɔa bɔbɔe na ŋutilãa be wòaxɔ iron tso numiemiewo ƒe nuɖuɖuwo me. Edoa ŋusẽ dɔlélenutsiŋutete. | Akɔɖu, weintsetse, strawberry, papaya, broccoli, atadi, tomatos. |
Ðo ŋku edzi be abe alesi wòle le nunyiame siawo katã gome ene la, anyo wu be nàƒo nu tso agbɔsɔsɔ si nèhiã ŋu na wò ɖɔkta. Aɖo aɖaŋu si sɔ na wò la wò.
Nusiwo wòle be woaƒo asa na godoo le fufɔɣi
Nuɖuɖu aɖewo ate ŋu agblẽ nu le mia kple viwòa ŋu le ɣeyiɣi sia me, eyata ele vevie be nàƒo asa na wo keŋkeŋ.
| Nusiwo wòle be woaƒo asa na | Susu |
|---|---|
| Ahasesẽ | Ate ŋu ado kplamatse vidzĩa ƒe tsitsi, ana vidzĩa nazu nuwɔametɔ, eye wòana eƒe kpekpeme naɖiɖi. Dzudzɔ keŋkeŋ. |
| Tɔmelã siwo me mercury sɔ gbɔ ɖo | Mercury sɔ gbɔ ɖe tɔmelã gãwo abe shark, tilefish, kple king mackerel ene me, si ate ŋu agblẽ nu le vidzĩ ƒe lãmekawo ŋu. |
| Lã, tɔmelã, kple azi ƒuƒu alo esiwo womeɖa nyuie o | Afɔku le dɔlékuiwo ƒe dɔlékuiwo xɔxɔ me (e.g. Salmonella, Listeria). Ƒo asa na nuwo abe sushi kple lãgbalẽ ƒuƒu ene. |
| Notsi kple cheese si wometsɔ dɔlékuiwutike wɔe o | Listeria dɔlékui ate ŋu anɔ cheese falɛfalɛwo abe feta kple Brie ene ne wometsɔ dɔlékuiwutike wɔe o. Kpɔ nusi woŋlɔ ɖe edzi eye nàƒle esiwo woŋlɔ be "pasteurized" ko. |
| Caffeine zazã fũ akpa | Mègano kɔfi si wu miligram 200-300 gbesiagbe o (ema nye kɔfi kplu 1-2 si nàno edziedzi). Ðo ŋku edzi be caffeine hã le tii kple tsokolet me. |
Nukae nèwɔna ne wò ŋutilã mefa o?
Enye nusi sɔ be nàse veve aɖe le fufɔɣi. Aɖaŋuɖoɖo aɖewo siwo akpe ɖe ŋuwò nàto ɣeyiɣi ma me lae nye esi.
Aɖuɖɔtoe kple ʋuʋudedi (Ŋdi Dɔléle) .
Ƒo nu ƒuƒu, abe cracker alo abolo kakɛ ene , hafi nàfɔ tso aba dzi le ŋdi me. Mègaɖu nu gã aɖeke ŋkeke bliboa o, ɖu nu suesuesue geɖe . Nuɖuɖu siwo me ami le, siwo me ami ʋeʋĩ le, kple esiwo wofli menyo na wò le ɣeyiɣi sia me o.
Miléle
Esia nye kuxi na ame geɖe. No tsi geɖe .(kplu 8-10 gbesiagbe). Ƒo nuɖuɖu siwo me fibre sɔ gbɔ ɖo wu (atikutsetsewo, amagbewo, bli dzẽ). Kamedede hã kpena ɖe ame ŋu ŋutɔ. Ðo dze kple wò ɖɔkta tso esia ŋu eye nàxɔ aɖaŋuɖoɖo.
Dzimeveve
Ƒo nu suesuesue geɖe tsɔ wu be nàɖu nu gã aɖe. Ame aɖewo kpɔa gbɔdzɔe ne wono notsi kplu ɖeka hafi ɖua nu. Ðe nuɖuɖu siwo me nu ʋeʋĩwo le, siwo me ami le kple citrus nonowo (lemon, orange) dzi kpɔtɔ.
Fufɔfɔ ƒe Dzodzrowo
Enye nusi sɔ be nuɖuɖu aɖewo nadzro ame le fufɔɣi. Zi alesi nunyiame le eme ko la, naneke megblẽ le eŋu be nàɖui le agbɔsɔsɔ si sɔ me o.
Ke hã, ɣeaɖewoɣi la, àse le ɖokuiwò me be yeaɖu nu siwo menye nuɖuɖu o. Le kpɔɖeŋu me, nuwo abe ɖiƒoƒo, aŋɔ, chalk-tiwo, kple tsikpewo ene. Míeyɔa nɔnɔme sia be Pica . Esia ate ŋu adzɔ ne nunyiame aɖe abe iron ene mele ŋutilãa me o. Ne didi sia le mewò la, mègaɖu nu mawo o. Egblẽa nu le wò kple viwòa siaa ŋu ŋutɔ. Ne edzɔ alea la, kpɔ egbɔ be yegblɔe na wò ɖɔkta.
Nuɖuɖu be woaɖe lolo dzi akpɔtɔ le fufɔɣi menye nu nyui aɖeke o . Ele be mia kple viwòa siaa miakpɔ nunyiame si miehiã be mianɔ lãmesẽ me. Eyata le esi teƒe be nàtsi dzi ɖe lolo ŋu la, lé fɔ ɖe nuɖuɖu si naa lãmesẽ ɖuɖu ŋu .
Gbedasi si Wotsɔ Yi Aƒeme
- Esi wònye be nusianu si nèɖuna kpɔa ŋusẽ ɖe viwòa ƒe tsitsi dzi ta la, dze agbagba ɣesiaɣi be yeaɖu nuɖuɖu si da sɔ eye nunyiame le .
- Ƒo asa na nuɖuɖu siwo gblẽa nu le ame ŋu abe aha sesẽ, lã ƒuƒu kple tɔmelã ƒuƒu, kple nyinotsi siwo wometsɔ dɔlékuiwutike o ene keŋkeŋ.
- Mègadzo le vitamin siwo ɖɔkta ŋlɔ na wò do ŋgɔ na vidzidzi dzi gbeɖe o .
- Ne èse le ɖokuiwò me be yeƒe ŋutilã me mekɔ o (aɖuɖɔtoe, dɔmeɖui) la, ƒo nu tso eŋu na wò ɖɔkta.
- Ne nusiwo menye nuɖuɖu o (pica) dzroa wò la, ate ŋu anye afɔku gã aɖe. Eyata yi ɖɔkta gbɔ enumake.
- Mègavɔ̃ be yeaƒo nu kple wò ɖɔkta tso nyabiase alo nusiwo ŋu nàtsi dzi ɖo le ɣeyiɣi sia me ŋu o. Enye nu nyuitɔ kekeake si nàte ŋu awɔ na wò kple viwòa siaa.
💬 Comments (0)
Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee