Ame aɖewo ɖua nuwo abe shrimp, squid, alo crab ene, eye ɣeaɖewoɣi la, gbɔgbɔ sesẽna na wo. Ðe ƒumelãwo ƒe nulɔdɔ aɖe hã le ŋuwò abe esia enea? Ekema nyati sia anɔ vevie na wò ŋutɔ. Elabena ɣeaɖewoɣi la, míesusuna be, ‘Afikae tɔmelãa le le esia me?’ eye ƒumelã siwo gblẽa nu le ame ŋu siawo ate ŋu anɔ nusiwo míeɖuna kple esiwo míenona me. Eyata egbea, mina míaƒo nu tso alesi míanɔ dedie kple ƒumelãwo ƒe nulɔdɔ sia ŋu .
Ƒumelã siwo woɣla ɖe teƒe siwo míele mɔ kpɔm na boo o
Ne ƒumelã ƒomevi aɖe ƒe nu léa dzi na wò la, ɖewohĩ wò ɖɔkta ɖo aɖaŋu na wò be nàƒo asa na bubuawo. Gake kuxiae nye be, ɣeaɖewoɣi la, míenya gɔ̃ hã be ƒumelãwo le nuɖuɖu siwo míeɖuna me o. Esiae nye nusi míeyɔna be ‘nu ɣaɣlawo.’
Tsɔe be èle mɔli ƒe aŋetu ƒlem le fiasea me. Èsusu be ɖewohĩ tɔmelãwo anɔ emea? Ẽ, tɔmelã, abe halibut ene, nɔa nuɖuɖuvivinu aɖewo me. Eyata, ele vevie ŋutɔ be nàxlẽ nusi woŋlɔ ɖe edzi.
Kpɔ nyuie le nuɖuɖu kple nunono siawo tɔgbe ŋu vevietɔ.
| Nuɖuɖu ƒomevi / nusi wowɔ | Ƒumelã siwo ate ŋu aɣla |
|---|---|
| Worcestershire-mi kple barbecue-mi siwo zãnɛ | Ðewohĩ tɔmelã suewo abe anchovies ene anɔ eme. |
| Caesar salad kple dressing | Zi geɖe la, wozãa atsutsrɔe ƒe atike tsɔ dzraa esia ɖo. |
| Sushi ƒomevi aɖewo | Surimi nye tɔmelã si wowɔ kple asi si le abe kpakpaluʋui ƒe lã ene. Wotsɔa tɔmelãwo wɔa esia hã. |
| Tɔmelãmi, tɔmelãmi kple tɔmelã gelatin | Abe alesi ŋkɔa ɖee fia ene la, nusiawo nye nusiwo wotsɔ tɔmelãwo wɔ tẽ. |
| Nuɖuɖu siwo me wotsɔ Omega-3 kpe ɖe eŋu | Wotsɔa omega-3 dea azi, yogurt, notsi, soya-nono, kple atikutsetsenono aɖewo me. Zi geɖe la, tɔmelãmie tsonɛ. Kpɔ nusi woŋlɔ ɖe edzi ɖa. |
| Caviar kple tɔmelã ƒe lãgbalẽ | Esiawo nye nusiwo wokpɔna tso tɔmelãwo me tẽ. |
Mɔ bɔbɔe 6 siwo dzi nàto aƒo asa na ƒumelãwo ƒe nulɔdɔwo
Agbenɔnɔ kple nulɔdɔ sia ate ŋu asesẽ, gake ne èlé be na wò vie la, àte ŋu anɔ dedie. Aɖaŋuɖoɖo bɔbɔe aɖewoe nye esi.
1. Kpɔ nyuie ŋutɔ ne èle nu ɖum le fiase me.
Ƒo asa na ƒumelãwo ƒe nuɖuɖudzraƒewo yiyi alesi nàte ŋui. Elabena ne èbia nuɖuɖu bubu, abe koklolã ene, eye woɖa wò nuɖuɖua le agba, gaze, alo ami si wozãna tsɔ ɖaa ƒumelãwoe me gɔ̃ hã la, ƒumelã ma ƒe akpa sue aɖe ate ŋu ava zu wò nuɖuɖu. Míeyɔa esia be atitsoga ƒe ɖiƒoƒo .
Ne èle nuɖuɖudzraƒe ɖesiaɖe yim la, na amesi le wò nudɔdɔ xɔm (nuɖukplɔ̃dzikpɔla) nanya nu tso wò nulɔdɔ ŋu eme nakɔ . Taflatse bia nuzazã siwo le vovo, siwo le dzadzɛ (agbawo, gazewo) kple teƒe si woɖe ɖe vovo ne èle wò nuɖuɖu ɖam.
2. Dzudzɔ ƒumelãwo tsɔtsɔ va aƒeme kple wo ɖaɖa.
Esia ate ŋu asesẽ vie. Gake ele vevie na wò dedienɔnɔ. Yi fiase me eye wò ŋutɔ nàtia ƒumelãawo, tsɔe va aƒeme, kɔ wo ŋu, eye mègaɖae o. Ne anya wɔ la, bia ame bubu le aƒea me be wòawɔ esia. Elabena ame aɖewo ate ŋu axɔ nulɔdɔ ƒe dzesiwo ne woka asi ƒumelãwo ŋu alo wogbɔ dzudzɔ si dona tso wo ɖaɖa me gɔ̃ hã .
3. Mègate naneke kpɔ ne mèbia wò ɖɔkta o.
Esiae nye nu vevitɔ kekeake. Bia wò ɖɔkta be, "Ðe tɔmelã alo ƒumelã ƒomevi aɖe si le dedie li mate ŋu aɖua?" Ate ŋu adzɔ be amesiwo ƒe ŋutilã melɔ̃a nuɖuɖu ƒomevi ɖeka ko o naɖu ƒomevi bubu.
Gake mègate tɔmelã yeye ƒomevi aɖeke kpɔ le ɖokuiwò si gbeɖe o. Ate ŋu ahe nulɔdɔ sesẽwo vɛ , si ana gbɔgbɔ nasesẽ, eye ate ŋu ade ame ƒe agbe afɔku me gɔ̃ hã. Ðo dze kple wò ɖɔkta tso nusianu ŋu eye nàwɔe le eƒe aɖaŋuɖoɖo nu ko.
4. Bu eŋu zi eve hafi nàno tɔmelãmi ƒe atikekuiwo.
Ame geɖe noa tɔmelãmi ƒe kpeɖeŋutɔ le esi wosusu be enyo na yewoƒe lãmesẽ ta. Gake ne ƒumelãwo ƒe dɔléle aɖe le ŋuwò la, kpɔ egbɔ be yebia ɖɔkta hafi nàno esiawo. Agblɔ na wò ne esɔ na wò alo mesɔ na wò o.
5. Di mɔ bubu siwo dzi nàto axɔ Omega-3
Omega-3 nye ami si ɖea vi ŋutɔ na míaƒe dzi kple ahɔhɔ̃. Menye tɔmelãmi koe míate ŋu akpɔ esiawo tsoe o, ke boŋ tso numiemiewo ƒe nuɖuɖu bubuwo hã me.
- Amagbe siwo ƒe aŋgbawo le amadede dzẽ me abe aŋanyi ene
- Walnuts ƒe aŋgbawo
- Flaxseed ƒe Ami
- Soya-mi ƒe ami
- Canola-mi ƒe ami
- Microalgae ƒomevi aɖewo (Microa LGA e), le kpɔɖeŋu me Spirulina (Spirulina) .
Ƒo nu kple wò ɖɔkta alo nuɖuɖuŋutinunyala tso nu siawo tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu ŋu.
6. Na wòanye numame na wò be nàxlẽ ŋkɔ siwo woŋlɔ ɖe wo dzi
Xlẽ nuɖuɖu ƒe agba alo aŋetu ɖesiaɖe si nèƒle le fiasea me ƒe akpa si nye ‘Nu siwo wotsɔ wɔe’ . Ɣeaɖewoɣi la, míate ŋu akpɔ mɔ be esiawo anɔ bisiklet, mɔli, kple numeɖenuwo me o. Menye nuɖuɖu ɖeɖeko o, ke boŋ ŋutigbalẽtike (lotions), atsyɔ̃ɖomi, kple atike aɖewo hã ate ŋu anye nusiwo le abe tɔmelãmi ene. Eyata ne ɖikeke aɖe le mewò la, ku nu me tso atike la ŋu hafi nàzãe.
Ne nulɔdɔ sesẽ aɖe le ŋuwò la, ate ŋu anye agbeɖeɖe ƒe afɔɖeɖe be nàtsɔ atike si woŋlɔ na wò be nàzãe kpata, abe adrenaline-tike (abe EpiPen ene) ene ɖe asi ɣesiaɣi, eye nàkpɔ egbɔ be wò kple wò ƒomea mienya alesi miazãe. Ne nulɔdɔ sesẽ aɖe le ŋuwò la, yi kɔdzi ƒe dɔwɔƒe si te ɖe ŋuwò kpata (ETU) enumake.
Gbedasi si Wotsɔ Yi Aƒeme
- Xlẽ nuɖuɖu ɖesiaɖe si nàƒle le fiase me ƒe ŋkɔwo nyuie. Di nyawo abe ‘fish’, ‘shellfish’, ‘anchovies’ ene.
- Ne èle nu ɖum le gota la, na wò nulɔdɔwo me nakɔ na nuɖalawo kple nuɖuɖudzralawo. Bia wo be woaƒo asa na kadodo kple amewo.
- Mègate ƒumelã yeye aɖe kpɔ wò ɖɔkta ƒe aɖaŋuɖoɖo manɔmee gbeɖe o. Ate ŋu anye afɔku.
- Wò ɖɔktae nye wò aɖaŋuɖola nyuitɔ kekeake ne èle nu ƒom tso wò nuɖuɖu, kpeɖeŋutɔ, kple alesi nàkpɔ ɖokuiwò tae ŋu. Ƒo nu tso nusianu ŋu kplii.
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