Fifia èle dzadzram ɖo be yeazu vidada. Esia nye ɣeyiɣi tɔxɛ aɖe ŋutɔ le wò agbe me. Nusianu si nèɖuna kple nunono le ɣeyiɣi sia me naa nunyiame vidzĩ sue si le mewò. Eyata ele vevie ŋutɔ be nàtia nuɖuɖu kple nunono kple wò dedienɔnɔ le susu me kpakple viwòa hã. Togbɔ be nuɖuɖu aɖewo ƒe aɖi makpɔ ŋusẽ ɖe dziwò boo o hã la, ate ŋu agblẽ nu le vidzĩa ŋu. Eyata egbea, mina míaƒo nu tso nuɖuɖu siwo wòle be míaɖe ɖa le agba me le ɣeyiɣi xɔasi sia me ŋu.
Gbã la, nu ʋɛ aɖewo siwo dzi wòle be woaɖo ŋkui le goawo katã me:
Hafi míaƒo nu tso nuɖuɖu aɖewo koŋ ŋu la, nu aɖewo li siwo katã wòle be woanɔ susu me na mí ɣesiaɣi.
- Nuɖuɖu ƒe Dedienɔnɔ: Mègaɖu nuɖuɖu siwo do le fridzi me wu gaƒoƒo eve gbeɖe o. Ne èle yame ƒe dzoxɔxɔ abe mía tɔ ene la, ƒo asa na nuɖuɖu siwo le gota wu gaƒoƒo ɖeka ɖuɖu, elabena dɔlékuiwo ate ŋu adzi kabakaba.
- Caffeine Zazã: Ðewohĩ kɔfi alo tii nolae nènye. Gake le fufɔɣi la, ele be nàɖe caffeine si nèɖuna la dzi akpɔtɔ va ɖo miligram 200 (mg) gbesiagbe. Ne míagblɔe bɔbɔe la, ema sɔ kple kɔfi kplu si wozãna edziedzi.
- Ahanono: Esia le vevie ŋutɔ. Ele be nàte ɖa le aha sesẽ ŋu keŋkeŋ le ɣeyiɣi sia si me viwòa le tsitsim le vidzidɔa me. Ahanono ate ŋu agblẽ nu le vidzĩa ƒe tsitsi ŋu tẽ.
Enyo, eyata azɔ mina míakpɔ nuɖuɖu siwo koŋ wòle be míaƒo asa na ɖa.
Lãwo kple lã siwo ŋu wotrɔ asi le
Togbɔ be lã nye protein dzɔtsoƒe nyui aɖe hã la, ele be nàkpɔ nyuie le lã ƒomevi aɖewo kple alesi woɖanɛ le fufɔɣi ŋu.
Nugbagbevi suesuesue siwo ate ŋu agblẽ nu le vidzĩa ŋu, abe Listeria kple Toxoplasmosis ene ate ŋu anɔ lã siwo womeɖa nyuie o me.
| Lã siwo wòle be woaƒo asa na | Nusitae kple nusi wòle be woanya |
|---|---|
| Cold cuts/Deli lãwo, Hot dogs | Dɔlékuiwo abe Listeria ene ate ŋu anɔ esiawo me ne wotsɔ wo de nufamɔ̃ me gɔ̃ hã. Gake wo ɖuɖu le dedie ne wole dzo dam. |
| Lã ƒuƒu kple lã siwo womeɖa nyuie o | Ɣesiaɣi la, ɖa lãwo, vevietɔ nyilã, haƒoƒo, kple koklolã, vaseɖe esime womeganye pink o. Dɔlékuiwo kple dɔlékuiwo ate ŋu anɔ lã ƒuƒu me. |
| Pâté kple lã siwo wotsɔ kakaa nufamɔ̃ me | Esiawo hã tsɔa Listeria ƒe afɔkua vɛ. Ati ƒomevi siwo le gaze me alo esiwo woate ŋu atsɔ ade nudzraɖoƒewo menye kuxi o. |
Bu tɔmelãwo hã ŋu kpɔ.
Tɔmelã nye nuɖuɖu si me Omega-3 sɔ gbɔ ɖo, si le vevie na vidzĩ ƒe ahɔhɔ̃ ƒe tsitsi. Gake tɔmelã ƒomevi aɖewo menyo na ɣeyiɣi sia o.
Nukatae tɔmelã ƒomevi aɖewo menyo o?
Nusi koŋ tae nye be ga kpekpe aɖe si woyɔna be mercury , si ate ŋu agblẽ nu le vidzĩ ƒe lãmekawo ƒe tsitsi ŋu sɔ gbɔ ɖe ƒumelã gã aɖewo me.
| Tɔmelã ƒomevi siwo wòle be woaƒo asa na | Nusitae kple nusi wòle be woanya |
|---|---|
| Ƒumelã, Yi, Fia Mackerel, Tilefish | Mercury sɔ gbɔ ŋutɔ le tɔmelã siawo ƒomevi me . Anyo wu be nàƒo asa na wo keŋkeŋ. |
| Tɔmelã/ƒumelã ƒuƒu - e.g. Sushi si woyɔna be Sushi | Dɔlékuiwo kple dɔlékuiwo ate ŋu anɔ tɔmelã ƒuƒu kple ƒumelã siwo woyɔna be shellfish (crabs, shrimp, oysters) me, eyata te ɖa le nuwo abe sushi ene ŋu le ɣeyiɣi sia me. |
| Tɔmelã siwo wodo dzudzɔ na | Tɔmelã siwo wotsɔ de nufamɔ̃ me abe salmon si wodo dzudzɔ na ene hã ate ŋu axɔ Listeria. |
Azi & Notsi
Azi kple notsi nye nuɖuɖu siwo me nunyiame le ŋutɔ, gake ele be nàɖɔ ŋu ɖo le alesi nàzã woe ŋu.
- Azi ƒuƒu: Dɔlékui aɖe si woyɔna be Salmonella ate ŋu anɔ azi ƒuƒu me. Esia ate ŋu ana dɔgbo natsi eye wòaɖe aɖuɖɔ. Eyata ɖa azi ɣesiaɣi vaseɖe esime azi tutu kple azi ɣi siaa naɖa nyuie. Ƒo asa na mayonnaise si woɖa le aƒeme, salad dressing aɖewo, mousse, kple nuɖuɖu viviwo abe tiramisu si wotsɔ azi ƒuƒu wɔe ene.
- Unpasteurized Milk & Cheese: Pasteurization nye dzoxɔxɔ ƒe atike si wozãna tsɔ wua dɔlékui siwo gblẽa nu le notsi me. Wotsɔa dɔlékuiwutikewo wɔa notsi kple cheese siwo le Sri Lanka ƒe asi me ƒe akpa gãtɔ. Gake ɖewohĩ wometsɔ dɔlékuiwutike de asinudɔwɔwɔ ƒe cheese alo notsi aɖewo siwo woƒle tso agblewo dzi tẽ o. Dɔlékuiwo abe Listeria ene ate ŋu anɔ esiawo me. Eyata lé ŋku ɖe nusi woŋlɔ ɖe edzi ŋu eye nàtia nusiwo woŋlɔ ɖe edzi be "Pasteurized" ko. Kpɔ nyuie vevietɔ le cheese falɛfalɛwo abe Brie, Feta, kple Blue cheese ene ŋu.
Atikutsetsewo & Amagbewo
Atikutsetse kple amagbewo nye nusiwo wòle be woaɖu le ŋkeke siawo me, gake nu ʋɛ aɖewo li siwo wòle be woanɔ susu me na wò.
- Klɔe nyuie: Klɔ atikutsetsewo kple amagbewo katã nyuie le tsi dzadzɛ si le sisim me hafi nàzã wo. Esia le vevie ŋutɔ be woakpɔ ame ta tso dɔlékuiwo abe Toxoplasma ene siwo woate ŋu akpɔ le anyigba me la si me.
- Papaya si metsi o: Menyo be woaɖu papaya si tsi nyuie o. Gake ƒo asa na papaya ƒuƒu alo esi metsi tututu o ɖuɖu. Woxɔe se be latex si le wo me ate ŋu ana vidzidɔa natsi.
- Detsiƒonu si me dɔlékui mele o: Ðewohĩ wometsɔ dɔlékuiwutike de detsi yeye siwo woɖe tso fiasea me o. Dɔlékuiwo abe E.coli ene ate ŋu anɔ eme. Anyo wu be woano detsiƒonu si wotsɔ atikutsetse siwo woklɔ nyuie wɔ le aƒeme.
- Aŋgba Siwo Mekɔ O: Ƒo asa na nuwo abe gbe damawo kple chickpeas ene miemie kple wo ɖuɖu ƒuƒu. Esia le alea elabena dɔlékuiwo te ŋu tsina le wo me. Ne èɖa wo nyuie eye nèɖu wo la, kuxi aɖeke meli o.
Ðo ŋku edzi be menye ɖe wowɔ nusiawo katã be woatsɔ ado vɔvɔ̃ na wò o. Wò ŋutɔ wò dedienɔnɔ kple viwò si le dɔ me ƒe dedienɔnɔ tae. Ne ɖikeke aɖe le mewò le nuɖuɖu aɖe ŋu la, anyo wu be nàƒo asa nɛ. Azɔ hã, ne nya aɖe le asiwò ku ɖe wò nunyiame ŋu la, bia wò ɖɔkta .
Gbedasi si Wotsɔ Yi Aƒeme
- Miɖa lã, tɔmelã, kple azi nyuie ɣesiaɣi. Ƒo asa na nuɖuɖu siwo "meɖa nyuie o" alo "siwo womeɖa o".
- Ƒo asa na ƒumelã gã (abe ƒumelã gã kple tilefish ene) siwo me mercury sɔ gbɔ ɖo la ɖuɖu kura.
- Te ɖa le azi ƒuƒu kple notsi kple cheese si me dɔlékuiwutike mele o ŋu.
- Klɔ atikutsetsewo kple amagbewo nyuie le tsi si le sisim te hafi nàzã wo.
- Ƒo asa na ahanono keŋkeŋ le fufɔɣi katã.
- Ðe caffeine nono dzi kpɔtɔ (anɔ abe kɔfi kplu ɖeka ene gbesiagbe).
- Ne ɖikeke le mewò le nuɖuɖu aɖe ŋu la, nunya anɔ eme be màɖui o. Kpɔ wò ɖɔkta kple nyabiase ɖesiaɖe.
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee