Ðe nènye amesi lɔ̃a azi ɖuɖu le ŋdi mea? Ðewohĩ kamedefefewɔlae nènye si tsɔa ɖe le wò ŋutilã ƒe nɔnɔme me. Nusiwo ame geɖe lɔ̃a wɔwɔ fifia dometɔ ɖekae nye be woaɖe lãgbalẽgoloa ɖa eye woaɖu yevuawo ko. Ame geɖe zu numame na esia le nya si wogblɔna be, "Lãmetsi geɖe le lãmi me, eyata menyo na ŋutilã o" ta. Gake aleke gbegbee azi tutu ɖeɖeko ɖuɖu le lãmesẽ me? Mina míaƒo nu tso esia ŋu egbea.
Nuka tututue le nu ɣi sia me?
Kpuie ko la, ami kple ʋumemi si le azi me ƒe akpa gãtɔ le azi me. Eyata ne èdi be yeakpɔ nunyiameawo katã tso azi si me ami mele o me la, ke azigoloa ɖeɖeɖae nye egbɔkpɔnua.
Gake ne míeɖe lãgbalẽgoloa ɖa la, nunyiame xɔasi siwo le eme la dometɔ geɖe buna. Le kpɔɖeŋu me, vitamin A, D, E, K, kple DHA, siwo hiã vevie na ahɔhɔ̃a ƒe tsitsi, le ƒoƒoea me.
Eyata nukae le azi ɣiwo me? Calorie mesɔ gbɔ ɖe azi ɣiwo me kura o, eye ami aɖeke mele wo me kura o. Ke boŋ nu siawoe le wo me.
| Nunyiame si le lãme na ame | Agbɔsɔsɔ si wosusu (Agbɔsɔsɔme si le azi tutu ɖeka me) . |
|---|---|
| Protein (Protein) ƒe dɔwɔwɔ | Anɔ abe gram 4 ene |
| Sodium si woyɔna be Sodium | Anɔ abe miligram 55 ene |
| Folate si woyɔna be Folate | Anɔ abe microgram 1.3 ene |
| Selenium si woyɔna be selenium | Anɔ abe microgram 6.6 ene |
| Calcium si woyɔna be calcium | Anɔ abe miligram 2.3 ene |
| Magnesium si woyɔna be magnesium | Anɔ abe miligram 3.6 ene |
| Potassium si woyɔna be potassium | Anɔ abe miligram 53.8 ene |
Zi geɖe la, àte ŋu atsɔ azi ɣi eve aɖo azi blibo ɖeka teƒe le nuɖaɖa me. Gake ɖo ŋku edzi be esi wònye be woate ŋu awɔ azi la ŋudɔ bɔbɔe wu ne wole azigoloa mam ta la, dɔlékuiwo abe Salmonella ene ƒe afɔkua lolo vie. Eyata ɖo ŋku edzi ɣesiaɣi be nàtsɔ adzalẽ kple tsi aklɔ asi nyuie ne èwɔ asi le azi ŋu vɔ.
Viɖe kawoe le azi tutu ɖeɖeko ɖuɖu me?
Viɖe geɖe le esia ŋu.
Protein dzɔtsoƒe nyui aɖe ŋutɔ
Azi tutu nye mɔ nyui aɖe si dzi nàto ana protein nyui aɖewo naɖo wò nuɖuɖu me evɔ màtsi dzi ɖe nuɖuɖumeŋusẽ ŋu o. Protein le vevie na lãmeka sesẽwo tutuɖo kple lãmekawo ƒe lolome léle ɖe te ne míele tsitsim . Ne èle kame dem la, protein hiã vevie na lãmekawo ƒe ɖɔɖɔɖo kple tsitsi.
Enyo na dzi la
Naneke megblẽ le azi tutu ɖuɖu le mɔ si sɔ nu ŋu o. Gake ne dzidɔ alo ʋusɔgbɔdɔ ƒe afɔku gã aɖe le ŋuwò xoxo la, ɖewohĩ wò ɖɔkta ɖo aɖaŋu na wò be nàwɔ ɖe nuɖuɖu si naa dzidɔ dzi. Esi wònye be ʋumemi aɖeke mele azi tutu me o ta la, wonye kpeɖeŋutɔ nyui aɖe na wò nuɖuɖu. Àte ŋu aɖu azi blibo kple azi bubu ƒe ɣi ko. To mɔ sia dzi la, àkpɔ protein vi aɖe si sɔ gbɔ wu ʋumemi kple ami si sɔ gbɔ wu si le lãmi evelia me manɔmee.
Gake nane si ŋu wòle be míalé ŋku ɖoe nye esi. Nukae míetsɔna ɖua azi? Ame aɖewo ɖua wo kple bacon, sausage, kple cheese. Ame bubuwo ɖua wo siwo wofli nyuie, wode dze geɖe wo me, eye wotsɔa nuɖuɖuvivinu gbogbo aɖewo dea wo me. Ne èɖe lãmi ɖa eye nèɖu ɣia ko, eye nètsɔ ami, dze, kple nuɖuɖuvivinu gbogbo aɖewo de eme la, viɖe siwo le lãmesẽ me la bu, alo? Eyata ne èɖua azi tutu la, anyo wu be nàɖu wo le mɔ si naa lãmesẽ nu, woɖae alo woɖae kple ami sue aɖe.
Gake afɔku aɖe le esia hã me.
Tsɔ kpe ɖe viɖe siwo le eme ŋu la, afɔku aɖewo hã le azi tutu ɖeɖeko ɖuɖu me.
Nusiwo ŋu nulɔdɔ le
Azi nye nuɖuɖu ƒe nulɔdɔ siwo bɔ wu le xexeame la dometɔ ɖeka. Zi geɖe la, protein aɖe si woyɔna be albumin, si le azi tutu me gbɔe azi ƒe nulɔdɔ sia tsona. Ne azi ƒe dɔléle le ŋuwò la, àte ŋu akpɔ dzesiwo abe:
- Ŋku siwo le ʋuʋum, siwo me tsi le
- Ŋutilã ƒe abi alo ʋuʋudedi bubuwo
- Ŋutilã ƒe biã kple vuvu
- Dɔgbo ƒe vevesese kple vevesese
- Aɖuɖɔtoe alo dɔmeɖui
- Aɖuɖɔtoe kple ʋuʋudedi
- Yagbɔgbɔ ƒe kuxiwo abe kɔdzi kple asrã ene
Biotin ƒe anyimanɔmanɔ
Biotin nye vitamin vevi aɖe na ɖa, ŋutigbalẽ, kple ɖa siwo le lãmesẽ me . Ekpena ɖe nuɖuɖumeŋusẽ kple lãmenugbagbeviwo ƒe dɔwɔwɔ hã ŋu. Ne èɖe azigoloa ɖa la, biotin nunyiame xɔasi sia hã bu na wò.
Eyata ne azi tutu koe nèɖuna la, ele vevie be nàtsɔ nuɖuɖu bubuwo abe esiawo ene akpe ɖe wò nuɖuɖu ŋu be biotin nasu asiwò:
- Oats ƒe lãgbalẽ
- Tomatre
- Mushrooms ƒe lãmiwo
- Avocado si woyɔna be avocado
- Sabala
- Amagbe siwo le abe aŋanyi ene (Swiss chard) .
- Sunflower ƒe nukuwo
- Chia ƒe nukuwo
- Atikutsetse me bɔta
- Seƒoƒotsihe
- Akɔɖu
- Soya
- Atikutsetsewo lɔ̃a strawberry kple blueberries
- Almond-nuɖuɖuwo
Dɔlékuiwo ƒe afɔku
Salmonella dɔlékuiwo bɔ ɖe azi me eye woate ŋu ana nuɖuɖu nazu aɖi. Afɔku sia ku ɖe lãgbalẽgolo kple yevu siaa ŋu. Eyata menye susu nyui aɖeke gbeɖe be woaɖu azi ƒuƒu alo anoe o . Tsɔ azi ɖa ɣesiaɣi vaseɖe esime woɖa keŋkeŋ (woɖae sesĩe alo woɖae).
Amagbewo ƒe nuɖuɖu
Ne amagbeɖulae nènye la, azi tutu ate ŋu anye wò ʋumemi tsoƒe vevitɔ. Nu aɖewo siwo yia edzi le ŋutilãa me, abe lãmetsiŋusẽ ƒe dɔwɔwɔ ene, bia be ʋumemi ƒe agbɔsɔsɔ aɖe nanɔ ame me. Eyata ne amagbeɖulae nènye la, ele vevie ŋutɔ be nàƒo nu kple wò ɖɔkta tso azi (si me azi tutu hã le) tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu ŋu.
Gbedasi si Wotsɔ Yi Aƒeme
- Azi tutu nye nuɖuɖu nyui aɖe si me nunyiame mesɔ gbɔ ɖo o, ami mele eme o, eye protein sɔ gbɔ ɖe eme.
- Ne èɖe lãgbalẽgoloa ɖa la, nunyiame veviwo abe vitamin A, D, E, K, kple biotin ene bu na wò.
- Azi tutu nyo na dzi elabena ʋumemi aɖeke mele eme o. Gake kpɔ nyuie le alesi nèɖaa woe kple nuɖuɖu bubu siwo nèɖuna kpli wo (ami, dze, mɔli) ŋu.
- Zi geɖe la, protein albumin si le azi ɣiwo me gbɔe azi ƒe nulɔdɔ tsona.
- Tsɔ azi ɖa nyuie ɣesiaɣi be nàƒo asa na dɔlékuiwo abe Salmonella ene.
- Nunya anɔ eme be nàbia wò ɖɔkta hafi awɔ tɔtrɔ ɖesiaɖe le nuɖuɖu ŋu, vevietɔ ne dɔléle aɖe le ŋuwò.
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