Ƒã hafi míaɖu nuɖuɖu si me tɔmelã curry mele o le míaƒe aƒewo me, alo? Tsɔ kpe ɖe ƒumelãwo abe tora, para, kple kelavallo ene ŋu la, tɔmelã siwo woɖena le kɔƒea ƒe tsitawo kple tɔsisi siwo woyɔna be magura, lullu, kple walayo hã nyea míaƒe fiẽnuɖukplɔ̃ ƒe akpa si míeɖuna edziedzi. Gake ènya nunyiame xɔasi agbɔsɔsɔme si ɣla ɖe tɔmelã sia si woyɔna be ‘magura’, si míesusu be ebɔ ŋutɔ la mea? Egbea, mina míaƒo nu tso viɖe siwo tɔmelã vivi sia si kpɔkpɔ le bɔbɔe la ɖena na lãmesẽ ŋu.
Nukae nye nya dzodzro sia?
Kpuie ko la, barbel nye tɔmelã ƒomevi aɖe si bɔ ɖe tsi nyuiwo ƒe tsidzraɖoƒewo le míaƒe dukɔa me, si nye tawo, tsitawo, kple tɔʋuwo me. Ele bɔbɔe ŋutɔ be woade dzesi barbel le eƒe nu ƒe akpa eveawo ƒe akpa siwo le abe ɖa ene (siwo woyɔna be barbels) ta.
Ame geɖe gblɔna be mackerel ƒe vivi le sue vie wu tɔmelã bubuwo tɔ, si fia be ʋeʋẽ alo vivisese sesẽ aɖeke mele eme o. Gake ema nye viɖe le mɔ ɖeka nu. Le esia ta la, mackerel sɔ na lãmi alo curry ƒomevi ɖesiaɖe. Tsɔe ɖa kple chili, ɖae kple notsi, ɖae, evivina aleke kee nèɖaɖae o.
Viɖe kawoe le mango ɖuɖu me?
Abe tɔmelã bubu geɖe ene la, mackerel nye nuɖuɖu si me nunyiame xɔasiwo yɔ fũ. Eƒe asi bɔbɔ eye wòvivina na wònye lã xɔasiwo abe koklolã kple haƒoƒo ene teƒenɔla nyui aɖe.
| Nunyiame ƒe asixɔxɔ | Viɖe si le eŋu kple numeɖeɖe bɔbɔe |
|---|---|
| Calorie mesɔ gbɔ o | Calorie ʋɛ aɖewo koe le mango gram 100 me, le 98. Eyata wonye nuɖuɖu nyui aɖe na amesiwo le agbagba dzem be yewoaɖu yewoƒe kpekpeme dzi . |
| Protein sɔ gbɔ ɖe eme | Protein le vevie na lãmenugbagbeviwo ƒe tsitsi kple lãmenugbagbeviwo ƒe ɖɔɖɔɖo le ŋutilãa me. Protein si ade gram 13 ye le mango gram 100 me. Esia nye protein agbɔsɔsɔ ɖedzesi aɖe si hiã ŋkeke ɖeka. |
| Vitamin B12 sɔ gbɔ ɖe eme | Vitamin B12 mesɔ gbɔ ɖe ame geɖe me o. Vitamin sia le vevie na lãmekawo ƒe dɔwɔwɔ kple ʋumenugbagbevi dzĩwo wɔwɔ. Nukutɔe la, mango gram 100 pɛ koe ate ŋu ana vitamin B12 ƒe agbɔsɔsɔ si wokafu gbesiagbe. |
| Ami Siwo Naa Lãmesẽ | Togbɔ be ami ʋeʋĩ aɖewo siwo mele lãmesẽ me o le wo me hã la, ami nyui siwo naa lãmesẽ hã le wo me, vevietɔ omega-3 fatty acids , siwo ate ŋu akpe ɖe ame ŋu be woakpɔ ame ta tso dzidɔ, kansa aɖewo, kple tagbɔdɔléle me. |
Viɖe bubu siwo bɔ ɖe tɔmelã ɖuɖu me
Le goawo katã me la, tɔmelã nye protein kple omega-3 dzɔtsoƒe gã aɖe. Ðɔktawo kafui be woaɖu tɔmelã zi eve ya teti le kwasiɖa me hena nuɖuɖu si da sɔ.
Omega-3 amiwo kpɔa ŋusẽ nyui ɖe nuwo abe ʋu ƒe sisi kple ʋukawo ƒe ʋuʋu ene dzi. Wokpena ɖe ame ŋu hã be woaɖu nɔnɔmewo abe dzi ƒe tsotso si mesɔ o ene dzi.
Numekuku aɖewo ɖee fia be omega-3 ate ŋu akpe ɖe ame ŋu wòaɖe blanuiléle kple susumedɔléle bubu siwo doa mo ɖa ne ame tsitsi ƒe dzesiwo dzi akpɔtɔ. Ne tɔmelã ɖuɖu medzɔa dzi na wò o la, àte ŋu ano tɔmelãmi ƒe kpeɖeŋutɔ be wò omega-3 nasu asiwò. Gake ne èwɔe la, ele vevie be nàtia atike si ŋu wokɔ si me atike siwo mehiã o mele o.
Ðe wòle dedie ŋutɔŋutɔ be woaɖu maguroa?
Zi geɖe la, tɔmelã nyea nuɖuɖu si naa lãmesẽ ŋutɔ. Gake nya tɔxɛ aɖewo li siwo me wòle be nàɖɔ ŋu ɖo vie. Le kpɔɖeŋu me, ga kpekpe aɖe si woyɔna be mercury ate ŋu anɔ tɔmelã ƒomevi aɖewo me.
Ele be funɔwo nakpɔ nyuie le esia ŋu vevietɔ , elabena mercury ƒe agbɔsɔsɔ si sɔ ate ŋu akpɔ ŋusẽ ɖe vi si le dɔ me ƒe tsitsi dzi. Eyata ne ɖikeke aɖe le mewò le esia ŋu la, anyo wu be nàƒo nu kple wò ɖɔkta ahadi aɖaŋuɖoɖo . Zi geɖe la, viɖe siwo le nunyiamewo abe omega-3 ene ŋu sɔ gbɔ sã wu afɔku siwo le mercury me.
Ðe wònyo wu be tɔmelã nanɔ ame si tso ta me alo tɔmelã si wode agble mea?
Esia nye nyabiase si le ame geɖe si. Ne èyi fiasea me la, woŋlɔa tɔmelã aɖewo be ‘wonyi wo le agble dzi’, eye woŋlɔa ɖe bubuwo be ‘wolé wo le gbe me’ alo ‘wolé wo le tɔsisi me’. Vovototo kae le wo dome?
- Tɔmelã siwo wonyi le agble dzi: Wonyia tɔmelã siawo le tsigo gãwo me le teƒe si wokpɔa wo dzi le.
- Tɔmelã siwo woléna le gbe me: Woɖea tɔmelã siawo tso woƒe dzɔdzɔmenɔƒewo, abe tawo, tɔsisiwo, kple tɔʋuwo ene me.
Nukutɔe la, ɣeaɖewoɣi la, atikewo ate ŋu anɔ tɔmelã siwo wode agble me le woƒe ŋutilã me wu tɔmelã siwo le woƒe dzɔdzɔmenutowo me. Wote ŋu xɔa dɔléle bɔbɔe wu hã le agblededemɔnu siwo wozãna ta.
Le go bubu me la, omega-3 si le tɔmelã siwo tso ta/tɔsisiwo me ate ŋu aɖiɖi vie wu tɔmelã siwo wode agble me tɔ. Gake le dzitsitsi ɖe atikewo ŋu ta la, ame geɖe tiaa tɔmelã siwo wolé le gbe me. Gake zi geɖe la, woxɔa asi vie wu.
Alesi woatia tɔmelã nyuiwo ahaɖae vivi
Enyo, fifia ènya tɔmelã ƒe nɔnɔmewo. Aleke nàwɔ atia tɔmelã yeye nyui aɖe ne èyi fiase me be yeaɖaxɔ tɔmelã?
- Ele be tɔmelãa ƒe amadede nanɔ ɖeka .
- Ele be wòase le eɖokui me be esẽ ne woka asi eŋu. Ne ese le eɖokui me be efa la, ke etsi.
- Mele be ʋeʋẽ sesẽ aɖeke nanɔ anyi o. Tɔmelã yeye ƒe ʋeʋẽ lilili si menya kpɔna dzea sii bɔbɔe o.
Ele bɔbɔe ŋutɔ be woaɖa mackerel. Àte ŋu aƒle lãgbalẽgolo siwo me woɖe ƒuwo le. Alo àte ŋu aƒle lãgbalẽ siwo wotsɔ lãgbalẽ wɔe. Eyata, tsɔ mackerel si nètsɔ va aƒeme la wɔ nuɖuɖuvivinu aɖe, alo ɖae le notsi me, eye nàɖui kple koklozi sambol kple bli dzĩ! Alo àte ŋu atsɔ turmeric kple dze vi aɖe aɖae wòade to. Esia nye tɔmelã si woate ŋu atsɔ akpe ɖe wò nuɖuɖu ŋu le mɔ geɖe nu.
Gbedasi si Wotsɔ Yi Aƒeme
- Magura nye tɔmelã ƒomevi aɖe si mexɔ asi o, gake nunyiame geɖe le eme eye wòkpɔnɛ bɔbɔe.
- Esia nye nuɖuɖu si me nunyiame mesɔ gbɔ ɖo o, protein, vitamin B12, kple omega-3 siwo naa dzi naa lãmesẽ sɔ gbɔ ɖe eme.
- Viɖe kple kuxi aɖewo le tɔmelã siwo wode agble me kple tɔmelã gbemelãwo dome. Tiae le wò nuhiahiãwo kple ŋutetewo nu.
- Ne èle tɔmelã ƒlem la, lé ŋku ɖe eƒe yeyenyenye (amadede, ʋeʋẽ, sesẽme) ŋu.
- Ne vidada funɔe nènye eye tɔmelã ɖuɖu ŋu nane tsi dzi na wò la, ele vevie ŋutɔ be nàƒo nu kple wò ɖɔkta ahadi aɖaŋuɖoɖo.
💬 Comments (0)
Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee