Menye ŋkuwo koe karɔt nyo na o, ke enyo na ŋutilã bliboa hã! (Karɔt) Mina míaƒo nu tso nya sia ŋu

Mía dadawo nɔ gbɔgblɔm na mí tso míaƒe ɖevime ke be, "Miɖu karɔt, eye miaƒe ŋkuwo akpɔ nu nyuie wu." Nyateƒe aɖe le ŋutinya sia me. Gake ènya be karɔt nye amagbe wɔnuku aɖe si yɔ fũ kple nunyiame siwo menye ɖeko wònyo na wò ŋkuwo ko o, ke na wò dzi, ŋutigbalẽ, kple dɔlélenutsiŋutete hã. Eyata egbea, mina míakpɔ viɖe ɣaɣla siwo le karɔt ŋu nyuie.

Nukae nye karɔt sia?

Kpuie ko la, karɔt nye ke ƒe amagbe ƒomevi aɖe si míeɖuna. Afghanistan ye wodo wo ɖo zi gbãtɔ. To vovo na karɔt siwo ƒe amadede nye aŋutiɖiɖi siwo míenya nyuie wu la, karɔt siwo ƒe amadede nye aŋutiɖiɖi, ɣi, dzĩ kple ɣi hã li. Le nyateƒe me la, tsã la, karɔt siwo ƒe amadede nye aŋutiɖiɖi kple ɣi koe nɔa anyi.

Togbɔ be karɔt vivina vie le eƒe dzɔdzɔme sukli ta hã la, ɣeaɖewoɣi ate ŋu avivi vie alo avivi. Esia toa vovo le karɔt ƒomevi, eƒe lolome, kple nuto si me wodoe le nu.

Vovototo si le karɔt siwo wometsɔ lãwo ƒe lãmenugbagbeviwo wɔe kple esiwo wozãna edziedzi dome

Dzɔdzɔme amiwo koe wozãna tsɔ dea karɔt siwo wometsɔ lãwo ƒe lãmenugbagbeviwo wɔe o. Esi wònye be womezãa nudzodzoeviwutike ʋɛ aɖewo o ta la, afɔku si le atike siwo susɔ ɖe karɔtwo me la mebɔ o. Le go bubu me la, wozãa nudzodzoeviwutikewo tsɔ dea karɔt siwo wodona ɖaa tsɔ kpɔa wo ta tso nudzodzoeviwo kple dɔlélewo si me, eyata ate ŋu adzɔ be atike aɖewo siwo susɔ ate ŋu anɔ karɔtawo me. Eyata mɔnu ka kee woɖazã o, ele vevie ŋutɔ be nàklɔ karɔtawo ahakɔ wo ŋu nyuie hafi aɖu wo .

Aleke nunyiame le karɔt me?

Karɔt nye nuɖuɖu si me nunyiame mesɔ gbɔ ɖo o gake vitamin kple mineral yɔ eme fũ. Mina míalé ŋku ɖe nunyiame si le karɔt si wozãna edziedzi kplu afã me, si ƒe kpekpeme anɔ abe gram 60 ene ŋu.

Viɖe wɔnuku siwo le karɔt ɖuɖu me le lãmesẽ me

Viɖe siwo karɔt ɖena na míaƒe ŋutilã le eƒe antioxidants kple nunyiame bubuwo ta la nuwuwu meli na o. Na míalé ŋku ɖe viɖe vevi aɖewo ŋu.

1. Enaa ŋku ƒe nukpɔkpɔ nyona ɖe edzi

Esiae nye viɖe si wonya nyuie wu le karɔt ŋu. Amadede si le karɔt me enye beta-carotene , si trɔna zua vitamin A le míaƒe ŋutilã me.Vitamin A sia le vevie na ŋkuwo ƒe dɔwɔwɔ nyuie. Ekpena ɖe ame ŋu hã be woakpɔ ŋkuwo ta tso ɣe ƒe keklẽ me eye wòɖea dɔlélewo abe ŋku ƒe ʋuʋu kple ŋku ƒe dɔmawɔmawɔ nyuie si tso tsitsi gbɔ ƒe afɔkua dzi kpɔtɔna.

2. Ate ŋu aɖe kansa xɔxɔ ƒe afɔkua dzi akpɔtɔ

Nusiwo tsia dzoxɔxɔ nu siwo le karɔt me, vevietɔ carotenoids kple anthocyanins, wɔa avu kple free radicals siwo gblẽa nu le lãmenugbagbeviwo ŋu le ŋutilãa me. Lãmenugbagbeviwo ƒe gbegblẽ sia nye nusiwo hea kansa vɛ dometɔ ɖeka.

3. Enyo na dzi ƒe lãmesẽ

Antioxidants hã nyo ŋutɔ na dzia. Azɔ hã, potassium si le karɔt me kpena ɖe ame ŋu wòɖua ʋu ƒe sisi dzi. Wokpɔe hã be lycopene si le karɔt dzĩwo me kpena ɖe ame ŋu be woaxe mɔ ɖe dzidɔ nu.

4. Edoa ŋusẽ dɔlélenutsiŋutete

Vitamin C si le karɔt me kpena ɖe ŋutilãa ŋu wòwɔa dɔlékuiwutikewo, siwo wɔa dɔ abe asrafowo ene le míaƒe dɔlélenutsiŋutete me. Eyata ekpena ɖe ame ŋu be wòakpɔ ame ta tso dɔlékuiwo abe dzamezã ene me.

5. Ekpena ɖe ame ŋu le lolo dzi ɖeɖe kpɔtɔ me

Calorie mesɔ gbɔ ɖe karɔt me o eye fibre sɔ gbɔ ɖe eme. Nuɖuɖu siwo me fibre sɔ gbɔ ɖo ɖuɖu kpena ɖe ŋuwò nèsena le ɖokuiwò me be yeɖi ƒo, si kpena ɖe ŋuwò nèɖua nu fũu akpa dzi. Esia tae karɔt nye nuɖuɖu nyui aɖe na amesiwo di be yewoaɖu yewoƒe kpekpeme dzi ɖo.

6. Enaa ŋutigbalẽa nɔa ɣie eye wònɔa lãmesẽ me

Beta-carotene, si ŋu míeƒo nu tsoe va yi hã nyo ŋutɔ na ŋutigbalẽ. Ekpena ɖe ŋutigbalẽa ƒe tsidzadza, keklẽ, kple eƒe ʋeʋẽ ŋu. Ekpena ɖe ŋutigbalẽ ƒe tsitsi hã ŋu eye wòɖea ʋuʋudedi kple ɖiƒoƒo dzi kpɔtɔna.

7. Ekpena ɖe ame ŋu wòɖua suklidɔ dzi

Karɔt nye nu nyui aɖe si kpena ɖe suklidɔléla ƒe nuɖuɖu ŋu, elabena ka si le eme kpena ɖe ame ŋu be sukli ƒe dzidziɖedzi le ʋu me nu.

8. Edoa ŋusẽ ƒuwo

Calcium kple vitamin K si le karɔt me le vevie na ƒu siwo le lãmesẽ me.

Ðe karɔt ɖuɖu ƒe nugbegblẽ aɖeke mele eŋu oa?

Zi geɖe la, karɔt nye nuɖuɖu si le dedie ŋutɔ, gake abe nusianu ene la, wo ɖuɖu fũu akpa menyo o.

• Ŋutilã ƒe amadede si nye aŋutiɖiɖi (Carotenemia): Ne èɖua karɔt alo nuɖuɖu bubu siwo me beta-carotene sɔ gbɔ ɖo fũ (abe mɔli kple mɔli ene) gbesiagbe la, wò ŋutigbalẽ, vevietɔ wò asibidɛwo kple afɔkpodziwo, ate ŋu atrɔ azu amadede ɣi-aŋutiɖiɖi. Woyɔa nɔnɔme sia be carotenemia . Menye afɔku mele eme o. Ne èɖe wò karɔt ɖuɖu dzi kpɔtɔ la, wò ŋutigbalẽ ƒe amadede atrɔ ava nɔ abe tsã ene le ŋkeke ʋɛ aɖewo megbe.

• Nu me ƒe Nulɔdɔ: Ame aɖewo ate ŋu akpɔ ʋuʋudedi le woƒe nu, nuyi, aɖe, alo ŋɔti me ne woɖu karɔt ƒuƒu vɔ. Woyɔa esia be nu me ƒe nulɔdɔ . Zi geɖe la, esia medzɔna le karɔt siwo woɖa ŋu o. Ne esia dzɔ ɖe dziwò la, anyo wu be nàƒo asa na karɔt ƒuƒu ɖuɖu.

• Dɔlékui siwo tsoa nuɖuɖu me: Dɔlékuiwo abe Salmonella ene ate ŋu ato karɔt siwo ŋu womekɔ nyuie o dzi. Eyata ɖo ŋku edzi ɣesiaɣi be yeaklɔ karɔt le tsi si le sisim te, eɖanye be èɖui ƒuƒuie alo nèɖae o .

Aleke woazã karɔt ahadzrae ɖo?

Karɔt nye amagbe si hiã vevie le míaƒe nuɖaƒe.

• Nudzraɖoƒe: Woate ŋu adzra karɔt yeyewo ɖo ɖe fridzi ƒe agbalẽdzraɖoƒe si le ʋeʋẽm wu me abe kwasiɖa eve ene. Ne karɔtiawo ƒe akpa aɖewo le amadede dzẽ me la, àte ŋu atso wo adzra wo ɖo wòadidi vie.

• Zãzã:
• Klɔe nyuie eye nàɖui ƒuƒlu .
• Woate ŋu atsɔe akpe ɖe salad kple sambals ŋu.
• Woate ŋu aɖa karɔt abe curry ene, atsɔe ade amagbewo ƒe tsakatsaka me, alo atsɔe ade noodles alo bli me.
• Àte ŋu awɔ karɔt detsi hã ahanoe.
• Mezãnɛ hã tsɔ wɔa nuɖuɖu viviwo abe karɔt-bolo ene.

Bu eŋu kpɔ, karɔt nyea fibrous wu ne woɖui ƒuƒuie. Gake ne woɖui wòɖae la, ŋutilãa xɔa beta-carotene la bɔbɔe wu . Eyata anyo wu be nàɖu nu le mɔ evea siaa nu.