Ne èle zɔzɔm to amagbewo ƒe akpa si le fiase gã la me la, ɖe nèkpɔ gbe dzĩ doviviti aɖe si ƒe nɔnɔme le abe ayiku ene pɛpɛpɛ, le gbe siwo wotsɔ gaze me alo esiwo woƒu dome kpɔa? Emae nye nusi ŋu míele nu ƒom tsoe: Ayiku Beans, alo red peas abe alesi ame aɖewo yɔnae ene. Wole amadede eve me: dzĩ si me kɔ kple dzĩ dzẽ. Togbɔ be wosesẽ vie wu gbe bubuwo hã la, viɖe siwo gbe siawo ɖena na lãmesẽ la xɔ asi ŋutɔ.
Kpuie ko la, ayiku nye "gbe bɔbɔe" ƒomea me tɔ, si do ƒome kple gbe yibɔ kple pinto gbe. Fifia wova zu nu vevi aɖe le amewo ƒe nuɖuɖu me le xexeame katã, vevietɔ le Anyiehe kple Titina Amerika. Eyata mina míakpɔ lãmesẽnya gã siwo ɣla ɖe gbe sue siawo me ɖa.
Viɖe kawoe le ayiku me gbe ɖuɖu me na lãmesẽ?
Zi geɖe la, nuɖuɖuŋutinunyalawo gblɔna be ele be gbegãdzi nanye nuɖuɖu si naa lãmesẽ ƒe akpa vevi aɖe. Nusitae nye be nunyiame geɖe le wo si. Woate ŋu atsɔ ayikuku akpe ɖe míaƒe nuɖuɖu ŋu menye le woƒe protein hiahiãwo ta ko o, ke boŋ abe amagbe ene hã.
Numekukuwo ɖee fia be nuku kplu afã ya teti ɖuɖu gbesiagbe nana lãmesẽ bliboa nyona ɖe edzi. Ame siwo ɖua nukuwo ɖea ami kple ami siwo me ami sɔ gbɔ ɖo ɖuɖu dzi kpɔtɔna esime wole nunyiame vevi geɖe wu abe fibre, protein, folate, kple iron ene xɔm .
| Lãmesẽnyawo gbɔ kpɔkpɔ ƒe viɖe | Aleke wòdzɔnae? |
|---|---|
| Ekpɔa dzi ƒe lãmesẽ ta | Ayiku me gbewo ɖuɖu ɖe protein dzɔtsoƒe siwo me ʋumemi sɔ gbɔ ɖo abe lã ene teƒe ate ŋu akpe ɖe ame ŋu be ʋumemi gbegblẽ ƒe agbɔsɔsɔ si le ʋua me naɖiɖi. Esia nye kpekpeɖeŋu gã aɖe le dzidɔ ƒe afɔkua dzi ɖeɖe kpɔtɔ me. |
| Eɖea dɔgbo me dɔdzẽ ƒe afɔkua dzi kpɔtɔna | Fibre si me mekɔna o si le esiawo me kpena ɖe ame ŋu wòɖɔa dɔgbo me lãmenugbagbeviwo ƒe tsitsi ɖo, eye numekukuwo ɖee fia be ate ŋu aɖe dɔgbo me kansa ƒe afɔkua dzi akpɔtɔ. |
| Ekpɔa sukli ƒe agbɔsɔsɔ si le ʋu me dzi | Ayiku me gbewo nye nuɖuɖu si me sukli ƒe agbɔsɔsɔme mede o. Esia fia be wo ɖuɖu menaa sukli ƒe agbɔsɔsɔ le ʋu me dzina ɖe edzi kpata o. Ayikukuwo ɖuɖu kple nuɖuɖu si naa sukli dzina ɖe ʋu me kabakaba abe bli ene ate ŋu akpe ɖe ame ŋu wòaɖu sukli ƒe agbɔsɔsɔ le ʋu me dzi to blia ƒe nuɖuɖumeŋusẽ dzi ɖeɖe kpɔtɔ me. |
| Ekpena ɖe ame ŋu wòɖua ame ƒe kpekpeme dzi | Fibre si le nuɖuɖu siawo me nana nèɖia ƒo ne èɖu nu sue aɖe gɔ̃ hã. Esia kpena ɖe ame ŋu wòɖua nu fũu akpa dzi eye wònyea gbɔdzɔe gã aɖe na amesiwo le agbagba dzem be yewoaɖe woƒe lolo dzi akpɔtɔ. |
Nukae nye nunyiame si le nuku sue sia ŋu?
Ayikuku nye nuɖuɖu si me nunyiame le, vevietɔ le:
- Ga
- Manganese si woyɔna be manganese
- Folate si woyɔna be Folate
- Phosphorus si woyɔna be phosphorus
- Thiamine (Vitamin B1) (Thiamine - Vitamin B1) ƒe lãmesẽnyawo gbɔ kpɔkpɔ.
Nunyiame vevi geɖe le eme abe.
Bu nunyiame si le ayikuku siwo wotsɔ gaze me (siwo woɖa) kplu afã me ŋu kpɔ.
- Nuɖuɖumeŋusẽ: 105
- Protein: gram 7 ye le eme
- Ami: gram 1
- Carbohydrates: gram 19 ye le eme
- Fiber: gram 7 ye le eme
- Sukli: gram 2
Kpɔ alesi gbegbe nunyiame le emee ɖa!
Gake kpɔ nyuie le esia ŋu ŋutɔ!
Aleke kee ayiku me gbewo nyoe o, nu ɖeka aɖe li si wòle be nànya. Protein si me aɖi le si le dzɔdzɔme nu si woyɔna be Phytohaemagglutinin (PHA) le ayiku siwo womeɖa o alo esiwo womeɖa nyuie o me .
Ne woɖu aɖi sia la, dzesiwo abe ʋuʋudedi, ʋuʋudedi, kple dɔgbo ƒe dɔmawɔmawɔ nyuie/aɖuɖɔtoe ate ŋu ado mo ɖa.
Gake mègatsi dzi o! Esia gbɔ kpɔnu le bɔbɔe ŋutɔ. Tsɔ ayiku me gbewo ɖa nyuie ŋutɔ ɣesiaɣi. Ne woɖae alo ɖae nyuie la, aɖi sia tsrɔ̃na keŋkeŋ.
Nu vevitɔ kekeake siwo dzi wòle be woaɖo ŋkui:
- Ayikuku siwo le gaze me: Wotsɔa esiawo dea gaze me ne woɖa wo bliboe le dɔwɔƒea vɔ, eyata wole dedie kura be woaɖu wo tso gaze me tẽ.
- Gbe ƒuƒu: Ne èle gbe ƒuƒu ɖam le aƒeme la, kpɔ egbɔ be yeɖae nyuie . Anyo wu be nàɖa wo le tsi ƒoƒo me aɖabaƒoƒo 30 ya teti.
- Nuɖaɖa Blewu ƒe Nuxlɔ̃ame:Ame aɖewo zãa nuɖanu blewu tsɔ ɖaa gbe. Gake ɖewohĩ nuɖanu blewu la maxɔ dzo wòade dzoxɔxɔ si sɔ gbɔ be wòatsrɔ̃ PHA aɖi siwo le ayiku me o. Eyata womeɖo aɖaŋu be woazã nuɖanu blewu ne wole ayiku ƒuƒu ɖam o.
- Ne èɖu nuku ƒuƒu alo esiwo meɖa nyuie o le vo me: Ne esia dzɔ ɖe dziwò alo ɖevi aɖe dzi la, mègatsi dzodzodzoe o eye nàyi kɔdzi ƒe Dɔwɔƒe si Kpɔa Nudzɔdzɔ Kpatawo Gbɔ (ETU) si te ɖe ŋuwò enumake . Àte ŋu aƒo ka na Dukɔa ƒe Aɖi Ŋuti Nyatakaka Dɔwɔƒe si le Colombo Dukɔa ƒe Kɔdzi hã axɔ aɖaŋuɖoɖo tso aɖi mawo tɔgbe ŋu.
- Gas: Abe gbe bubuwo ene la, ayiku me gbe ate ŋu ahe gas kple vevesese vɛ na ame aɖewo. Mɔ nyuitɔ si dzi nàto aɖe esia dzi akpɔtɔe nye be nànyrɔ gbe ƒuƒuawo gaƒoƒo ʋɛ aɖewo hafi aɖae, aɖe tsi le eme, eye nàɖa wo le tsi nyui me.
Aleke woawɔ atsɔ ayiku ƒe gbewo akpe ɖe nuɖuɖu viviwo ŋu?
Woƒe nɔnɔme sesẽ kple amadede dzeani la nana nuɖuɖu ɖesiaɖe ƒe dzedzeme kple vivi tɔxɛ aɖe nɔa wo ŋu. Wonye asibidɛ nuɖuɖu nyui aɖe hã na ɖevi suewo be woafɔ aɖu.
- Tee kpɔ nàtsɔ esiawo dometɔ aɖewo akpe ɖe amagbewo ƒe salad siwo míewɔna, abe pea curry ene, ŋu.
- Àte ŋu awɔ amagbewo ƒe chili vivi aɖe ne ètsɔe tsaka kple nusiwo le abe gbe kple chickpeas ene.
- Tsɔ ami wɔ ayikukuwo abe nuɖuɖu si woatsɔ akpe ɖe eŋu si nàɖu kple bli ene.
- Àte ŋu atsɔe akpe ɖe pasta salad hã ŋu be protein si le eme nadzi ɖe edzi.
Wò hã àte ŋu atsɔ ayikuku ade wò gbesiagbe nuɖuɖu me le mɔ vovovowo nu eye nàŋe woƒe viɖe wɔnuku siwo le lãmesẽ me. Gake ɖo ŋku edzi be wo ɖaɖa nyuie nye nusi wòle be woawɔ!
Gbedasi si Wotsɔ Yi Aƒeme
- Ayikuku nye nuɖuɖu si me nunyiame le ŋutɔ si kpena ɖe dzi ƒe lãmesẽ ŋu, suklidɔ dzi ɖuɖu, kansa ƒe afɔku dzi ɖeɖe kpɔtɔ, kple lolo dzi ɖeɖe kpɔtɔ.
- Esi wònye be aɖi aɖe si woyɔna be Phytohaemagglutinin (PHA) le ayiku siwo womeɖa o alo esiwo womeɖa nyuie o me ta la, ele vevie be woaɖa wo nyuie ɣesiaɣi.
- Woɖa ayiku me gbe siwo le gaze me xoxo, eyata wole dedie bliboe be woaɖu wo enumake.
- Ne èle nuku ƒuƒu ɖam la, anyo wu be nàɖa wo le tsi si le ƒoƒom me tsɔ wu be nàɖae le nuɖanu blewu, si ɖana le dzoxɔxɔ si bɔbɔ me.
- Ne nane tsi dzi na wò le wò nuɖuɖu alo atikewɔwɔ ƒe nɔnɔme aɖe ŋu la, di aɖaŋuɖoɖo tso wò ƒomea ƒe ɖɔkta (ɖɔkta) gbɔ ɣesiaɣi.
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