Ðewohĩ ènya alesi fibre le vevie na wò lãmesẽe. Gake ɖe nèle ka agbɔsɔsɔme si sɔ si nèhiã gbesiagbe la kpɔma? Nyateƒeae nye be mía dometɔ akpa gãtɔ mekpɔa fibre si sɔ gbɔ gbesiagbe o. Esia nye kuxi gã aɖe, vevietɔ le alesi míeɖua nu le ŋkeke siawo me ta. Eyata, egbea míele nu ƒom tso fiber ŋu, nusita wòle vevie na míaƒe ŋutilã, kple alesi míatsɔ fiber akpe ɖe míaƒe nuɖuɖu ŋu.
Le mamã dedie nu la, le atikewɔlawo ƒe aɖaŋuɖoɖo nu la, nyɔnu hiãa fibre si ade gram 25 gbesiagbe . Ŋutsu hiã abe gram 38 ene gbesiagbe . Gake mía dometɔ akpa gãtɔ míeɖua gram 15 pɛ ko gbesiagbe. Eyata dometsotso sia nu tsotso le vevie ŋutɔ na míaƒe lãmesẽ.
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Aleke mawɔ aɖo ka ƒe dometsotso sia gbɔ?
Esia gbɔkpɔnu nyuitɔ kekeake si le bɔbɔe wue nye be míade nuɖuɖu siwo wotsɔ numiemiewo wɔe geɖe wu, si fia amagbewo, atikutsetsewo, mɔliwo, nuku blibowo , kple nukuwo, míaƒe nuɖuɖu me. Fibre sɔ gbɔ ɖe nuɖuɖu siawo me le dzɔdzɔme nu, kpakple nunyiame bubu geɖe siwo míaƒe ŋutilã hiã.
Kpuie ko la, zi alesi nètsɔ amagbe kple atikutsetse siwo le amadede vovovowo me yɔ wò agba me la, zi nenemae fibre geɖe anɔ asiwò.
Azɔ hã, àte ŋu awɔ tɔtrɔ gã aɖe ne èɖe nuku siwo ŋu wokɔ , abe abolo ɣi, wɔ ɣi siwo wotsɔ wɔe, bli ɣi, kple pasta ɣi ene ɖuɖu dzi kpɔtɔ, eye nàtsɔ nuku blibowo (le kpɔɖeŋu me, lu blibo, atta wɔ, kple bli ɣi) akpe ɖe wò nuɖuɖu ŋu boŋ. Anyo wu ɣesiaɣi be nàxɔ fibre tso dzɔdzɔmenuɖuɖuwo me. Elabena ekema èkpɔa nunyiame bubu siwo wò ŋutilã hiã hã kpe ɖe ka la ŋu.
Fibre ƒomevi vevi evee li!
Nuɖuɖu ɖesiaɖe si wotsɔ numiemiewo wɔe si míeɖuna la, fibre le eme vaseɖe afi aɖe. Woate ŋu ama ka sia ɖe hatsotso vevi eve me. Eyae nye ka si me wodea tsii kple ka si me mekɔna o. Esiawo evea siaa le vevie na míaƒe ŋutilã sɔsɔe. Na míakpɔ vovototo si le ame eve siawo dome ɖa.
| Fiber ƒomevi aɖe | Lãmesẽnyawo gbɔ kpɔkpɔ ƒe viɖewo | Nuɖuɖu siwo me nu geɖe le |
|---|---|---|
| Soluble Fiber si me wodea tsii Elɔ̃na ɖe tsi me eye wòzua abe gelũhɛ ene. |
| Oats, ƒo, mɔli (lentils, chickpeas, green beans), akɔɖu, pears, strawberry, blueberries, nukuwo kple nukuwo. |
| Fiber si Melɔ̃na O Etoa dɔgbowo me evɔ melɔ̃na ɖe tsi me o. | Nuku blibowo (bli dzẽ, ƒo), nukuwo, nukuwo, karɔt, aŋanyi, kabɔb, amagbe dama viviwo abe aŋanyi, kple tomatos. |
Viɖe bubu siwo le fibre ŋu
- Ekpena ɖe ame ŋu be nàɖe wò lolo dzi akpɔtɔ: Nuɖuɖu siwo me fibre sɔ gbɔ ɖo ɖuɖu nana nèsena le ɖokuiwò me be yeɖi ƒo kabakaba. Esi wònye be nuɖuɖu siawo ɖua ɣeyiɣi didi wu ta la, èɖua nu fũu akpa hã dzi.
- Kansa ƒe afɔkua dzi ɖeɖe kpɔtɔ : Numekuku aɖewo ɖee fia be nuɖuɖu si me fibre sɔ gbɔ ɖo ate ŋu aɖe kansa ƒomevi aɖewo , abe dɔdzẽ si le dɔgboa me ene, xɔxɔ ƒe afɔkua dzi akpɔtɔ.
Nuɖuɖu kawoe me fibre sɔ gbɔ ɖo?
Enyo, azɔ mina míakpɔ nuɖuɖu siwo me fibre sɔ gbɔ ɖo ɖa. Nuŋlɔɖi sia akpe ɖe ŋuwò nàwɔ ɖoɖo ɖe wò nuɖuɖu ŋu.
| Nuɖuɖu ƒe hatsotso | Kpɔɖeŋu siwo me fibre sɔ gbɔ ɖo |
|---|---|
| Nuku siwo le ƒuƒlu | Lentils, chickpeas, peas, gbe damawo, soya |
| Nuku Blibowo | Bli dzẽ, buckwheat, ƒo, oats, atta wɔ, popcorn |
| Amagbewo | Broccoli, aŋanyi, kabɔb, yam, okra, karɔt, mɔli vivi, mɔli (si ŋu ŋutigbalẽ le), gbewo, sabala |
| Atikutsetsewo | Raspberry, blackberry, pears, strawberry, amititsetse, akɔɖu, mango, akɔɖu |
| Nukuwo kple nukuwo | Almond, walnut, chia nukuwo, flax nukuwo |
Mɔ bɔbɔe 7 siwo dzi nàto atsɔ fibre akpe ɖe wò nuɖuɖu ŋu
Fifia ɖewohĩ ànɔ eŋu bum be, “Enyo, esia katã nyo, gake aleke mawɔ atsɔ esiawo akpe ɖe nye gbesiagbenuɖuɖu ŋu?” Mɔ bɔbɔe aɖewo siwo dzi nàto awɔe nye esi.
1. Dze wò ŋkekea gɔme kple fibre: Ƒo nane si wotsɔ nuku blibo wɔe le ŋdi me. Le kpɔɖeŋu me, àte ŋu aɖu oats, buckwheat mɔli, alo roti si wotsɔ atta wɔ wɔ.
2. Xlẽ nusiwo woŋlɔ ɖe edzi: Ne èle nuɖuɖu ƒlem le fiase me la, xlẽ nusiwo woŋlɔ ɖe edzi. Tia nane si me fibre gram 3-5 ya teti le le nuɖuɖu ɖeka me.
3. Trɔ abolo ƒomevi: Ne èle sandwich wɔm la, zã nane abe lu ƒe abolo ene ɖe abolo ɣi si nèzãna edziedzi teƒe.
4. Ƒo atikutsetse blibo ɖe atikutsetse me tsi teƒe: Fibre sɔ gbɔ ɖe atikutsetse blibo me wu atikutsetse me tsi kplu ɖeka.
5. Tsɔ nukuwo de eme: Tsɔ lãmi, chickpeas, alo peas de wò gravies, soups, salads, kple smoothies me. Na wòazu numame na wò be nàɖu nuɖuɖu si wotsɔ nukuwo wɔe ɖe lã teƒe zi ɖeka ya teti le kwasiɖa me.
6. Dzro nu vivi yeyewo me: Te Indiatɔwo kple Titina Ɣedzeƒetɔwo ƒe nuɖuɖu siwo zãa nuku blibowo kple nukuwo abe nuɖuɖu veviwo ene kpɔ.
7. Nuɖuɖu vivi siwo naa lãmesẽ: Ne dɔ wu wò vie le ŋkekea me la, le esi teƒe be nàɖu bisiklet la, na wòazu numame na wò be nàɖu karɔt, aŋanyi kakɛ aɖe, alo almond aɖewo.
Vevietɔ ŋutɔ: Ele be nàtsɔ fibre akpe ɖe wò nuɖuɖu ŋu vivivi . Fibre geɖe ɖuɖu zi ɖeka ate ŋu ana dɔgbo natsi eye wòafu . Azɔ hã, mègaŋlɔ be be yeano tsi geɖe ne èle fibre ɖum fũ o. Aleae fibre wɔa dɔ le ŋutilãa me.
Ne nyabiase bubu aɖewo gale asiwò ku ɖe esia ŋu, alo nèdi be yeanya nuɖuɖu si ƒomevi nyo na wò lãmesẽnyawo la, anyo wu be nàƒo nu kple wò ɖɔkta.
Gbedasi si Wotsɔ Yi Aƒeme
- Fiber nye nunyiame vevi aɖe na agbe nyui nɔnɔ, vevietɔ na nuɖuɖumeŋusẽ ƒe lãmesẽ kple kpekpeme dzi kpɔkpɔ.
- Nyɔnu hiã fibre si ade gram 25 gbesiagbe eye ŋutsu hiã abe gram 38 ene.
- Míaƒe ŋutilã hiã ka si me wodea tsii kple esi me mekɔna o siaa.
- Le esi teƒe be nàɖu nuɖuɖu siwo ŋu wokɔ abe abolo ɣi kple bli ɣi ene la, trɔ ɖe dzɔdzɔmenuɖuɖu abe nuku blibowo, amagbewo, atikutsetsewo, kple nukuwo ene ŋu.
- Tsɔ fibre kpe ɖe wò nuɖuɖu ŋu vivivi. Eye mègaŋlɔ be be yeano tsi geɖe le ŋkekea me o.
- Ne nane tsi dzi na wò le wò nuɖuɖu ŋu la, yi wò ɖɔkta gbɔ.
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