Fifia èɖo wò fufɔfɔ ƒe akpa mamlɛtɔ, si nye fufɔfɔ ƒe ɣleti etɔ̃lia. Ɣeyiɣi vi aɖe gasusɔ vaseɖe esime woadzi vidzĩa. Le ɣeyiɣi sia me la, vidzĩ si le wò vidzidɔ me la le tsitsim kabakaba ŋutɔ, eye wòle lolom ɖe edzi. Nu wɔnuku geɖewo le dzɔdzɔm, abe eƒe ŋkuwo ʋuʋu, ɖa siwo le tsitsim, kple taɖa siwo le tsitsim ene. Eyata, be ŋusẽ nanɔ nusiawo katã ŋu la, ɣeyiɣi sia mee wòle be nàɖɔ ŋu ɖo geɖe wu le nuɖuɖu siwo nèɖuna ŋu.
Nunyiame kawoe mia kple viwòa siaa miehiã?
Ele vevie be nuɖuɖu si da sɔ nanɔ asiwò le ɣeyiɣi sia me. Esia fia be ele be wò nuɖuɖu nanye atikutsetsewo, amagbewo, protein, nuku blibowo, ami siwo naa lãmesẽ, kple nyinotsi siwo me ami mesɔ gbɔ ɖo o. Kpuie ko la, esia nye mɔ nyui aɖe si dzi nàto akpɔ nunyiame siwo mia kple viwòa miahiã le ɣeyiɣi sia me, kple nuɖuɖu nyuitɔ kekeake siwo me miakpɔ wo tsoe.
| Nunyiame ƒomevi aɖe | Nukatae wòle vevie? | Esiawo nye nuɖuɖu siwo bɔ. |
|---|---|---|
| Vitamin A | Ekpena ɖe vidzĩa ƒe ƒuwo, ŋutigbalẽ, kple ŋku ŋu wòtsina. Esia le vevie ŋutɔ elabena vidzĩa ƒe ŋkuwo le ʋuʋum le ɣeyiɣi sia me. | Karɔt, mɔli vivi, aŋanyi, nyinotsibabla, tɔmelã, papaya, mango. |
| Vitamin C | Ekpena ɖe ŋutilãa ŋu wòxɔa gayibɔ. Edoa ŋusẽ vidzĩa ƒe aɖuwo, aɖuwo, kple ƒuwo. Enyo ŋutɔ na wò dɔlélenutsiŋutete hã. | Akɔɖu, weintsetse, strawberry, kiwi, tomatos, broccoli, bell peppers (tɔmelã chili). |
| Vitamin B6 ƒe agbɔsɔsɔme | Ele vevie na vidzĩa ƒe ahɔhɔ̃ ƒe tsitsi kple ʋumenugbagbevi dzĩwo wɔwɔ. | Akpa aɖewo abe akɔɖu, koklolã, nyilã, tɔmelã, mɔli, peas, kple bubuawo. |
| Vitamin B12 ƒe agbɔsɔsɔme | Edoa ŋusẽ lãmekawo ƒe dɔwɔwɔ. Ekpena ɖe ʋumenugbagbevi dzĩwo wɔwɔ ŋu. Esia ate ŋu anye nusi me gbɔdzɔgbɔdzɔ le le amagbeɖulawo gome. | Tɔmelã, lã, nyinotsi, azi. (Ne amagbewo ɖula la, bia wò ɖɔkta eye nàno kpeɖeŋutɔ aɖe). |
| Vitamin D ƒe agbɔsɔsɔ | Ekpena ɖe ŋutilãa ŋu wòxɔa calcium, si kpena ɖe ŋuwò nèdoa ŋusẽ wò kple viwòa siaa ƒe ƒuwo kple aɖuwo. | Tɔmelã siwo me ami le abe salmon, azi tutu, cheese ene. Ɣetrɔ me ŋdɔkutsu dzatsɛ hã nyo. |
| Calcium si woyɔna be calcium | Le ɣeyiɣi sia me la, vidzĩa ƒe ƒuwo tea ŋusẽdodo, eye calcium hiã vevie na ema. | Notsi, yogurt, cheese, broccoli, kale, aŋanyi, sauerkraut. |
| Choline si woyɔna be choline | Ekpena ɖe vidzĩa ƒe ahɔhɔ̃ kple aklã ŋu wòtsina nyuie. | Azi, lã, tɔmelã, notsi, soya, atikutsetse, mɔli. |
| Ga | Iron hiã vevie hena ʋumenugbagbevi dzĩwo wɔwɔ, siwo naa oxygen vidzĩa. Vidada geɖe va zua iron le ɣeyiɣi sia me. | Lã dzĩ si me ami mesɔ gbɔ ɖo o, koklolã, ƒumelã, aŋanyi, lãmi, chickpeas, peas. |
| Folate / Aɖi si woyɔna be Folic Acid | Ekpɔa ame ta tso ahɔhɔ̃mekawo ƒe dɔmawɔmawɔ nyuie (vidzidzi ƒe gbɔdzɔgbɔdzɔ) siwo ate ŋu adzɔ le vidzĩa ƒe ahɔhɔ̃ kple aklã me la me. | Agba damawo (vevietɔ esiwo le amadede dzẽ me), atikutsetse, amititsetse, gbe, peas. |
| Omega-3 ami siwo me ami le | Ele vevie ŋutɔ na vidzĩa ƒe ahɔhɔ̃ ƒe tsitsi le lãmesẽ me. | Tɔmelãwo abe salmon kple trout, flaxseed, walnuts, kple chia nukuwo ene. |
| Protein (Protein) ƒe dɔwɔwɔ | Protein hiã na viwòa ƒe ŋutilã ƒe akpawo katã ƒe tsitsi. Ekpena ɖe ame ŋu hã be woawɔ ʋu na mia kple viwòa. | Lã, tɔmelã, azi, nyinotsibabla, lãmi, chickpeas, soya, nukuwo. |
Bu eŋu zi eve hafi nàɖu tɔmelã be omega-3 nasu asiwò
Mɔ nyuitɔ siwo dzi nàto akpɔ omega-3 dometɔ ɖekae nye be nàɖu tɔmelã. Gake nu ɖeka aɖe li si dzi wòle be míaɖo ŋkui. Tɔmelã suewo abe salmon kple tuna fafɛ ene nyo be woaɖu, woƒe kpekpeme ade ounces 8-12 (gram 225-340) kwasiɖa sia kwasiɖa. Gake ele be tɔmelã gãwo abe albacore/white tuna, tilefish, kple shark ene nanye ounces 6 (gram 170) kwasiɖa sia kwasiɖa. Tɔmelã gã siawo ate ŋu anye esiwo me mercury, si nye ga kpekpe aɖe, sɔ gbɔ ɖo. Eƒe agbɔsɔsɔ fũ ate ŋu akpɔ ŋusẽ ɖe viwòa ƒe ahɔhɔ̃ kple lãmekawo ƒe tsitsi dzi.
Ami kple ami hã hiã.
Togbɔ be àsusu be "mele be yeaɖu ami o" hã la, ami siwo naa lãmesẽ le vevie le fufɔɣi. Wona ŋusẽ wò eye wokpena ɖe viwòa ƒe ŋutinuwo kple vidzidɔ ŋu wòtsina.
Ðo ŋku edzi be, ami "nyui" ŋue míele nu ƒom tsoe. Menye nuɖuɖu siwo wofli goglo o.
Àte ŋu akpɔ ami nyuiwo tso nuwo abe:
- Avocado (A VOC ados) .
- Amititsetse kple amititsetse ƒe ami
- Nutsetsewo abe walnut, cashew, kple almond ene
Mègaŋlɔ nukuawo be o.
Dɔmeɖui nye kuxi si bɔ ɖe funɔ geɖe dzi. Mɔ nyuitɔ si dzi nàto akpɔ esia gbɔe nye be nàde nuku blibowo wò nuɖuɖu me, siwo me fibre sɔ gbɔ ɖo. Esiawo hã ana ŋusẽ nanɔ ŋuwò.
- Bli si ƒe amadede nye aŋutiɖiɖi
- Oats ƒe lãgbalẽ
- Bli, ƒo, ƒo
- Abolo si wotsɔ nuku blibo wɔe
Agbɔsɔsɔme nenie wòle be nàɖu gbesiagbe?
Le mamã dedie nu la, vidada si le eƒe vidzidɔ ƒe ɣleti etɔ̃lia me hiãa nuɖuɖumeŋusẽ si ade 450 bubu gbesiagbe. Gake esia ate ŋu ato vovo le nuwo abe wò kɔkɔme, wò kpekpeme, kple alesi nèwɔa dɔe ene nu.
Nu vevitɔe nye be nàƒo nu kple wò ɖɔkta godoo tso nuɖuɖumeŋusẽ agbɔsɔsɔme si sɔ na wò, alesi nèdi be yeadzi yeƒe lolo, kple nunyiame si nèhiã ŋu.
Ɣeaɖewoɣi la, nuɖuɖu si nèɖuna ɖeɖe mate ŋu ana nunyiame siwo nèhiã la wò o. Le nɔnɔme mawo me la, wò ɖɔkta ate ŋu aɖo aɖaŋu na wò be nàzã vitamin si wowɔ na wò koŋ do ŋgɔ na vidzidzi. Eya ta anyo wu be nàwɔ ɖe wò ɖɔkta ƒe aɖaŋuɖoɖo dzi tsɔ wu be nàwɔ nusi nèdi be yeawɔ.
Gbedasi si Wotsɔ Yi Aƒeme
- Fufɔfɔ ƒe ɣleti 3 mamlɛawoe nye ɣeyiɣi si me viwòa ƒe tsitsi ɖoa eƒe kɔkɔƒe, eyata kpɔ nyuie le wò nuɖuɖu ŋu ŋutɔ.
- Ƒo nuɖuɖu si da sɔ si me nunyiame siwo katã le abe vitamin, iron, calcium, protein, kple omega-3 ene le.
- No tsi geɖe le ŋkekea me katã. Mègana tsi vɔ le wò ŋutilã me o.
- Ne ɖikeke aɖe le mewò la, bia wò ɖɔkta alo ƒomea ƒe lãmesẽdɔwɔla tso nuɖuɖu si ɖum nèle kple agbɔsɔsɔ si wòle be nàno ŋu.
- Zã ɣeyiɣi sia kple dzidzɔ eye nàɖe dzi ɖi. Neva eme be ŋusẽ nasu asiwò nàtsɔ vidzĩ si le lãmesẽ me, si vivina la ava xexe sia me!
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee