Enye nusi sɔ be míafi fi ŋkeke bliboa katã le míaƒe dukɔa ƒe dzoxɔxɔ me. Eyata, ne ɖeɖi te mía ŋu vie, ne míedo go la, tsikɔ wu mí ŋutɔ. Gake ɣeaɖewoɣi la, míewɔa kuvia vie be míano tsi, alo míeŋlɔnɛ be. Gake ènya be ne míeno tsi o hã la, míate ŋu akpɔ tsi si míaƒe ŋutilã hiã tso nuɖuɖu siwo míeɖuna dometɔ aɖewo mea? Ẽ, nyateƒee. Egbea míele nu ƒom tso nuɖuɖu vivi kple nunyiame siawo tɔgbe siwo me tsi yɔ fũ ŋu.
Nu ka tae tsi le vevie na míaƒe ŋutilã alea gbegbe ɖo?
Kpuie ko la, míate ŋu anɔ agbe tsi manɔmee o. Tsi le vevie na míaƒe ŋutilã ƒe nuwɔna ɖesiaɖe kloe. Bu eŋu kpɔ, míaƒe ŋutilã le abe mɔ̃ sesẽ aɖe ene. Be mɔ̃ sia nate ŋu awɔ dɔ nyuie la, ehiã "ami" agbɔsɔsɔme si sɔ si woyɔna be tsi.
Ne míegbɔ ya, fifia, míeɖe aɖuɖɔ, eye míeɖe aɖuɖɔ la, tsi meganɔa míaƒe ŋutilã me ɣesiaɣi. Eyata ele be míagbugbɔ aɖo nusiwo bu ma la teƒe. Ne menye nenema o la, míaƒe ŋutilã ƒe dɔwɔwɔ agblẽ.
Le goawo katã me la, nu vevi siwo tsi wɔna le míaƒe ŋutilã me dometɔ aɖewoe nye esi:
- Eɖɔa ŋutilã ƒe dzoxɔxɔ ɖo: Tsi naa ŋutilãa fa to fifia me.
- Enaa ŋku, ŋɔti, kple nu me tsina: Ena be womeƒuna o.
- Ekpɔa ememe ŋutinuwo kple lãkusiwo ta: ewɔa dɔ abe akɔtaɖonu ene.
- Etsɔa nunyiame kple ɔksidzin yia lãmenugbagbeviwo me: Esia le vevie ŋutɔ be ŋusẽ si ŋutilã hiã la nasu esi.
- Enaa ƒunukpeƒewo ƒe dɔwɔwɔ nɔa bɔbɔe: Ekpena ɖe ƒunukpeƒewo ŋu be woaʋuʋu bɔbɔe to amisisi ɖe wo ŋu me.
- Eɖea gbeɖuɖɔ ɖa le ŋutilãa me: Tsi kpena ɖe ame ŋu wòɖea gbeɖuɖɔ to ayiku me abe aɖuɖɔ ene.
- Ekpena ɖe ŋutilãa ŋu wòxɔa mineral kple nunyiame bubuwo to wo tsɔtsɔ ƒu gbe me.
Ðɔktawo gblɔna tsã be ele be nàno tsi kplu 8 gbesiagbe. Gake aɖaŋuɖoɖo yeyeae nye be "wòano aha ne tsikɔ le wuwòm." Gake ne èdea kame geɖe, èfɔ fu, nèle no nam vi, alo lãmesẽkuxi bubu aɖe le ŋuwò la, ɖewohĩ àhiã tsi geɖe wu alesi nèzãna ɖaa. Anyo wu be nàƒo nu tso nya sia ŋu na wò ɖɔkta.
Nɔnɔme si me afɔku le si nye tsikuɖiɖi
Tsikuɖiɖi, alo ``(Tsikuɖiɖi),'' nye nɔnɔme si dzɔna ne míebu tsi geɖe wu esi míeno.Esia menye nusi woabu nu tsɛe o.
Tsikunɔamesi ate ŋu atso nusiwo gbɔ wòtso abe ʋuʋudedi, aɖuɖɔtoe, dzoxɔxɔ, dɔlékui vovovowo, kple tsinono si sɔ le yame ƒe dzoxɔxɔ alo kamedede me ta.
Nukawoe nye tsikuɖiɖi ƒe dzesiwo?
Tsikuɖiɖi ƒe dzesiwo to vovo vie le ame tsitsiwo kple ɖevi suewo gome. Ele vevie be nànya esia.
| Ame tsitsiwo ƒe nɔnɔmewo | Ðevi suewo/vidzĩwo ƒe nɔnɔmewo |
|---|---|
| Tsikɔwuame sesẽ | Nu kple aɖe ƒuƒu |
| Aɖuɖɔɖɔɖɔ edziedzi dzi ɖe kpɔtɔ | Aɖatsi aɖeke manɔ eme ne wole avi fam o |
| Aɖuɖɔ si ƒe amadede nye ɣie/aŋutiɖiɖi viviti | Diaper si me tsi le ƒe amesinɔnɔ wu gaƒoƒo 3 |
| Ðeɖiteameŋu kple ɖeɖiteameŋu si gbɔ eme | Ŋku alo ŋgonu siwo nyrɔ |
| Taɖuame (vertigo) . | Sinken fontanelle (teƒe falɛfalɛ le ta tame) . |
| Tɔtɔ | Dzimaɖitsitsi alo alɔ̃dɔdɔ ɣesiaɣi |
Ne dzesi siawo le ŋuwò, vevietɔ le ɖevi sue aɖe gome la, yi ɖɔkta gbɔ enumake. Ne tsi vɔ le lãme na wò vevie la, ahiã be nàyi kɔdzi ƒe Atikewɔwɔ Kpata ƒe Dɔwɔƒe (ETU).
Ne womewɔ atike nɛ o la, tsikuɖiɖi ate ŋu ahe nɔnɔme sesẽwo abe aɖuɖɔtoe me dɔlékuiwo, ayiku me kpewo alo ayiku ƒe dɔmawɔmawɔ nyuie, alɔ̃madɔmadɔ, ʋu ƒe agbɔsɔsɔ si mebɔ o ƒe ʋuʋu, kple dzoxɔxɔ ƒe abixɔxɔ vɛ.
Nuɖuɖu siwo me tsi sɔ gbɔ ɖo siwo woate ŋu aɖu ɖe tsi teƒe
Zi geɖe la, tsi si míehiãna gbesiagbe ƒe 80% lɔƒo tsoa nusiwo míenona me. Ema fia nuwo abe tsi, tii, kple atikutsetse me tsi ene. Gake 20% mamlɛawo tsoa nuɖuɖu siwo míeɖuna me. Eyata ne míeŋlɔ tsinono be la, nuɖuɖu siawo ƒomevi ɖuɖu ate ŋu akpe ɖe mía ŋu ŋutɔ.
Nuɖuɖu gã mawo dometɔ aɖewo siwo me tsi geɖe le lae nye esi.
| Nuɖuɖu | Tsi ƒe alafa memamã (anɔ abe) . | Viɖe bubuwo |
|---|---|---|
| Na | 95% . | Calorie mesɔ gbɔ o. Fibre, vitamin K, kple vitamin A sɔ gbɔ ɖe eme. |
| Dzamatre | 92% . | Abe alesi eƒe ŋkɔa ɖee fia ene la, enye atikutsetse si me tsi yɔ fũ eye nusiwo tsia dzoxɔxɔ nu sɔ gbɔ ɖe eme. |
| Tomatos ƒe ʋeʋẽ lilili | 94% . | Atike sesẽ aɖe si tsia dzoxɔxɔ nu si woyɔna be lycopene le eme. Enyo ŋutɔ na salad, curries, nusianu. |
| Sabala si wotsɔa lãgbalẽ wɔe | 95% . | Ekpena ɖe ame ŋu wòdoa ŋusẽ ƒuwo, wòkpɔa nu nyuie wu, eye wòkpena ɖe ame ŋu wòdɔa alɔ̃. |
| Seleri si wotsɔa lãgbalẽ wɔe | 95% . | Calorie mesɔ gbɔ ɖe eme o eye fibre sɔ gbɔ ɖe eme, si kpena ɖe ame ŋu wòɖea lolo dzi kpɔtɔna. |
| Akɔɖuwo | 86% . | Fibre kple vitamin siwo nyo na ŋutilã ƒe lãmesẽ sɔ gbɔ ɖe eme. |
| Peaches-wo | 88% . | Vitamin C kple A sɔ gbɔ ɖe eme. Azɔ hã enyo ŋutɔ na ŋutigbalẽ ƒe lãmesẽ. |
| Zucchini ƒe nuɖuɖu | 95% . | Eɖua dɔwuame dzi elabena fibre sɔ gbɔ ɖe eme. Calorie mesɔ gbɔ ɖe eme o. |
| Tsi ƒe ʋeʋẽ lilili | 95% . | Wobua eŋu be enye "ŋusẽkpɔƒe" amagbe si me nunyiame ƒe asixɔxɔ lolo ŋutɔ. |
| Nuɖuɖu si wotsɔa lãmi wɔe | 90%+ ƒe xexlẽme | Nuɖuɖu si wotsɔ lã alo amagbe ɖaɖa wɔe. Mɔ nyui aɖe si dzi nàto ana tsi nanɔ ŋutilãa me. |
Ele bɔbɔe be nàtsɔ nuɖuɖu siawo akpe ɖe wò gbesiagbe nuɖuɖu ŋu. Tsɔ sabala, tomatos, kple aŋanyi kakɛwo de wò ŋdi nuɖuɖu me. Wɔ aŋanyi salad kple wò bli hena ŋdɔnuɖuɖu. Ƒo tsitsetse alo akɔɖu kakɛ aɖe abe atikutsetse ene le ŋdɔ me. No amagbewo ƒe mɔli le zã me. Ne èwɔ tɔtrɔ suesuesuewo abe esiawo ene la, àte ŋu akpɔ tsi si wò ŋutilã hiã la bɔbɔe.
Gbedasi si Wotsɔ Yi Aƒeme
- Tsi hiã vevie hafi wò ŋutilã nate ŋu awɔ dɔ nyuie. Mègaŋlɔ tsinono be ɣesiaɣi si tsikɔ le wuwòm o.
- Tsɔ kpe ɖe tsinono ŋu la, tsɔ nuɖuɖu siwo me tsi le abe aŋanyi, akɔɖu, kple tomatos ene kpe ɖe wò nuɖuɖu ŋu. Esiawo vivina eye nunyiame le wo me.
- Nya nu tso tsikuɖiɖi ƒe dzesiwo abe tsikɔwuame si gbɔ eme, aɖuɖɔtoe ƒe ɖiɖi, aɖuɖɔtoe si do viviti, kple ɖeɖiteameŋu ene ŋu.
- Ne èkpɔ tsikuɖiɖi ƒe dzesiwo, vevietɔ le ɖevi suewo gome la, mègaŋe aɖaba ƒu edzi o. Kpɔ wò ɖɔkta enumake.
- Nuɖuɖu si da sɔ kple tsi si sɔ nono le vevie na agbe nyui nɔnɔ.
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