Míeɖayi fiase alo fiase gã aɖe me o, nukuwo nye nusi míekpɔna zi geɖe. Míelɔ̃a nusiwo le abe aŋɔ, atikutsetse, almond, kple walnut ene ɖuɖu elabena wovivina. Gake ɖe nènya be menye ɖeko nuɖuɖu siawo vivina ko o, ke woɖea vi geɖe le lãmesẽnyawo ŋu siwo míaƒe ŋutilã mate ŋu asusu gɔ̃ hã oa? Kpuie ko la, menye nusi vivina koe nukuwo nye o, ke boŋ wonye nuɖuɖu si me nunyiame le ŋutɔ. Egbea, mina míaƒo nu tso viɖe ŋutɔŋutɔ siwo le nuku siawo tsɔtsɔ kpe ɖe míaƒe nuɖuɖu ŋu me ŋu.
Viɖe kawoe le nukuwo ɖuɖu me na míaƒe ŋutilã?
Akɔɖu nye nuɖuɖu si me nunyiame le ŋutɔ si me vitamin kple mineral geɖe siwo míaƒe ŋutilã hiã la le. Vevietɔ la, akpa aɖe si woyɔna be ALA omega-3 fatty acids . Viɖe siwo le esiawo me le lãmesẽ me dometɔ aɖewoe nye kpekpeɖeŋu nana be woaɖu nɔnɔmewo abe ƒunukpeƒetetedɔ ene dzi kple ametakpɔkpɔ tso dɔlélewo abe Alzheimer ene me.
Tsɔ kpe ɖe esia ŋu la, mina míalé ŋku ɖe viɖe vevi bubu aɖewo ŋu.
| Viɖe vevitɔ si le eŋu | Aleke wòdzɔnae? |
|---|---|
| Ekpena ɖe ame ŋu wòɖea lolo dzi kpɔtɔna. | Ami sɔ gbɔ ɖe nukuwo me, si ate ŋu ana womasɔ na amesiwo le agbagba dzem be yewoaɖe woƒe lolo dzi akpɔtɔ o. Gake le nyateƒe me la, ami siwo me ami mele o, siwo nyo na ŋutilãa sɔ gbɔ ɖe wo me. Wo ɖuɖu ate ŋu akpe ɖe ŋuwò nàse le ɖokuiwò me be yeɖi ƒo, si kpena ɖe ŋuwò nèƒoa asa na nuɖuɖu fũu akpa. Numekukuwo ɖee fia gɔ̃ hã be amesiwo ɖua atikutsetsewo edziedzi la melolona boo o. |
| Ekpena ɖe ame ŋu wòɖua suklidɔ dzi | Numekukuwo ɖee fia be amesiwo ŋu Suklidɔ Ƒomevi 2 le siwo ɖua nukuwo wu ŋkeke atɔ̃ le kwasiɖa me ate ŋu aɖe dzidɔ ƒe afɔkua dzi akpɔtɔ abe 17% ene. Ðo dze kple wò ɖɔkta tso esia ŋu. |
| Exea mɔ na dzidɔ | Kadodo sẽŋu aɖe le nukuwo kple dzi ƒe lãmesẽ dome. Ame siwo ɖua nukuwo zi ene ya teti le kwasiɖa me la ƒe dzitodzito me dɔléle kple dzitodzito me dɔléle ƒe afɔkua dzi ɖena kpɔtɔna ŋutɔ. |
| Ekpɔa ʋumemi ƒe agbɔsɔsɔ dzi | Nukuwo kpena ɖe ame ŋu be ʋumemi gbegblẽ, alo LDL ʋumemi, kple triglyceride ƒe agbɔsɔsɔ si le ŋutilãa me dzi ɖena kpɔtɔna. Ne wokpɔ ʋumemi ƒe agbɔsɔsɔ dzi la, dzitodzito me dɔlélewo abe ʋusɔgbɔdɔ ene xɔxɔ ƒe afɔkua dzi ɖena kpɔtɔna. |
Nunyiame kawoe le nukuwo me?
Nuku nye nuɖuɖu si me vitamin E sɔ gbɔ ɖo.Vitamin E nye atike siwo ƒe ƒuƒoƒo si tsia dzoxɔxɔ nu. Esiawo kpena ɖe ame ŋu be woaxe mɔ ɖe kansa nu eye wokpɔa ame ta tso ƒumeŋuɖui me.
Kpuie ko la, menye numeɖenu vivi aɖe koe nukuwo nye o, ke enye nunyiame bɔmb si doa ŋusẽ míaƒe ŋutilã ƒe dɔlélenutsiŋutete hã.
Tsɔ kpe ɖe eŋu la, nunyiame siwo gbɔna hã sɔ gbɔ ɖe nukuwo me:
- Folate si woyɔna be Folate
- Magnesium si woyɔna be magnesium
- Potassium si woyɔna be potassium
- Calcium si woyɔna be calcium
- Phosphorous ƒe ʋeʋẽ lilili
Zi geɖe la, nukae dea nuku si wotsɔ tsakae me?
Tsɔe be èle nuku ƒomevi vovovowo tsaka kplu 1/4 (kplu 1/4) ɖum. Nunyiame siwo bɔ ɖe emee nye esi:
| Nunyiame ƒe akpa aɖe | Agbɔsɔsɔ si le eme (le eƒe kpekpeme nu ) . |
|---|---|
| Calorie siwo le lãme na ame | 220. Ƒe 220 |
| Protein (Protein) ƒe dɔwɔwɔ | gram 6 ye |
| Da ami | gram 19 ƒe kpekpeme |
| Carbohydrates ƒe agbɔsɔsɔ | gram 8 ƒe kpekpeme |
| Fiber (fiber) si woyɔna be fibre | gram 3 ƒe kpekpeme |
| Sukli | gram 2 ƒe kpekpeme |
Aleke woawɔ aɖu nuku ƒomevi siwo sɔ?
Fifia èse alesi nukuwo ɖea vii gɔme. Gake nu vevitɔ kekeakee nye be menye nukuwo ƒe babla ɖesiaɖe si le fiasea me la sɔ o. Dze sɔ gbɔ ɖe wo dometɔ aɖewo me akpa, evɔ wotsɔ nuvivinuwo kpe ɖe bubuwo ŋu. Esia ate ŋu aɖe nunyiame ŋutɔŋutɔ si le nukuwo ŋu dzi akpɔtɔ. Eyata anyo wu be nàtia nuku ƒuƒu siwo wometsɔ naneke kpe ɖe wo ŋu o ɣesiaɣi si wòanya wɔ.
Akɔɖu nye numeɖenu nyui aɖe si woate ŋu aɖu le ŋkekea ƒe ɣeyiɣi ɖesiaɖe me. Enyo ŋutɔ be nàɖu nuku aɖewo be ŋusẽ nanɔ ŋuwò le ŋkekea me ne ɖeɖi te ŋuwò alo nèle alɔ̃ dɔm.
Mɔ aɖewo siwo dzi nàto atsɔ nukuwo akpe ɖe wò nuɖuɖu ŋue nye esi:
- Tsɔ walnut siwo wofli vie de yogurt si nèɖuna me.
- Wɔ almond bɔta to almond tutu le aƒeme me. Esia nye atike nyui aɖe si woate ŋu azã ɖe atikutsetsebolo teƒe.
- Tsɔ akɔɖu kple nukuwo wɔ abolo vivi aɖe.
- Tsɔ nukuwo abe pecan ene ƒu gbe ɖe salad ɖesiaɖe si nàwɔ dzi.
- Ne èle bli si wofli alo lãgbalẽ siwo wotsɔ amagbewo wɔe wɔm la, tsɔ abolo aɖewo de eme.
- Tsɔ almond ʋɛ aɖewo de protein shake si wotsɔ akɔɖu kple notsi vi aɖe wɔe me.
- Tsɔ walnut kple nuku siwo wofli tsakatsaka ƒu gbe ɖe koklolã si woɖa ƒe kakɛ aɖe dzi.
Gbedasi si Wotsɔ Yi Aƒeme
- Akɔɖu nye nuɖuɖu vivi aɖe si me nunyiame le.
- Atikutsetsewo ɖuɖu ate ŋu aɖe vi geɖe, abe lolo dzi ɖeɖe kpɔtɔ, suklidɔ dzi ɖuɖu, kple dzi ƒe lãmesẽ ene.
- Ne èdi be yeakpɔ nu nyuitɔ kekeake la, tia nuku ƒuƒu siwo womede dze alo nuvivinu aɖeke kpee o ɣesiaɣi.
- Calorie sɔ gbɔ ɖe nukuwo me, eyata kpɔ nyuie le agbɔsɔsɔ si nèɖuna gbesiagbe ŋu. Asibide ɖeka sɔ gbɔ wu gbesiagbe.
- Ne suklidɔ, dzidɔ, alo dɔléle bubu aɖe le ŋuwò la, kpɔ egbɔ be yeƒo nu kple yeƒe ɖɔkta hafi awɔ tɔtrɔ gã aɖe le wò nuɖuɖu ŋu.
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee