Atikutsetse nye nusi mí katã míelɔ̃a ɖuɖu. Ðe menyo ŋutɔ be atikutsetse aɖewo nanɔ mía si esime míele tsatsam, sinima kpɔm, alo le dze ɖom kple xɔlɔ̃wo ko oa? Gake ɖe nèbu alesi atikutsetse vivi siawo nyo na míaƒe ŋutilã, alo ne woate ŋu agblẽ nu le ame ŋu ɣeaɖewoɣi ŋu kpɔa? Egbea, mina míaƒo nu tso viɖe kple kuxi siwo le eŋu, viɖe siwo le lãmesẽnyawo ŋu, kple nusiwo ŋu wòle be míakpɔ nyuie le ŋu.
Nuka tututue nye atikutsetse?
Ame geɖe susuna be atikutsetse nye nuku ƒomevi aɖe abe aŋɔ kple almond ene. Gake le nyateƒe me la, menye nenemae o. Akɔɖu nye mɔli ƒomevi aɖe, si fia be wole numiemie ƒe ƒome ɖeka me kple atikutsetse, soya, kple lãmi siwo míeɖuna. Wogayɔa wo be "Groundnuts." Esia le alea elabena wotsina le anyigba te abe numiemie ƒe kutsetse ene, ke menye ɖe atiwo dzi o.
Ne èlé ŋku ɖe ŋutinya ŋu la, wogblɔna be Anyiehe Amerika ye atikutsetse sia tso. Woke ɖe anyize siwo wowɔ le atikutsetse ƒe nɔnɔme me, siwo xɔ abe ƒe 3,500 ene gɔ̃ hã ŋu le nuto mawo me. Eyata esia nye nuɖuɖu xoxo aɖe ŋutɔ eye wòxɔ asi ŋutɔ.
Viɖe siwo le atikutsetse ɖuɖu me le lãmesẽ me
Menye numeɖenu vivi aɖe koe atikutsetse nye o, ke enye nuɖuɖu si me nunyiame le ŋutɔ. Na míakpɔ viɖe siwo atikutsetsewo hena vɛ na míaƒe ŋutilã ɖa.
1. Enyo ŋutɔ na dzi ƒe lãmesẽ
Ne míebu "nyui na dzi" ŋu la, míebua nukuwo abe walnut kple almond ene ŋu. Gake numekukuwo ɖee fia be viɖe mawo tɔgbe le atikutsetsewo hã ŋu.
Ami siwo me ami ʋeʋĩ le kple esiwo me ami geɖe mele o sɔ gbɔ ɖe atikutsetse me, eye esia ɖea vi na míaƒe ŋutilã. Ami "nyui" siawo ɖea ʋumemi gbegblẽ (LDL cholesterol) ƒe agbɔsɔsɔ dzi kpɔtɔna le míaƒe ŋutilã me. Wokpena ɖe ame ŋu hã be woaɖu ʋu ƒe sisi dzi. Esia ɖea dɔléle sesẽwo abe dzidɔ kple ʋusɔgbɔdɔ ene ƒe afɔkua dzi kpɔtɔna. Tsɔ kpe ɖe eŋu la, atikutsetsewo hã kpena ɖe ame ŋu wòɖea abi si le ŋutilãa me dzi kpɔtɔna, elabena dɔdzẽ sia nye nusiwo hea dzidɔ vɛ la dometɔ ɖeka.
2. Ekpena ɖe ame ŋu le lolo dzi ɖeɖe kpɔtɔ me
Bu eŋu kpɔ, ɖe ame aɖe si le agbagba dzem be yeaɖe yeƒe lolo dzi akpɔtɔ ate ŋu aɖu atikutsetsea? Ŋuɖoɖoae nye "ẽ". Protein kple fibre sɔ gbɔ ɖe atikutsetse me. Esia nana nèɖia ƒo ne èɖu nu sue aɖe gɔ̃ hã. Esia kpena ɖe ame ŋu wòɖua nuɖuɖu fũu akpa dzi.
Numekuku aɖewo ɖee fia be atikutsetse agbɔsɔsɔme si sɔ ɖuɖu gbesiagbe menaa ame ƒe lolome dzina ɖe edzi o. Le nyateƒe me la, ate ŋu akpe ɖe ŋuwò gɔ̃ hã be nàɖe wò lolo dzi akpɔtɔ.
3. Eɖea suklidɔ ƒe afɔkua dzi kpɔtɔna
Akɔɖu nye nuɖuɖu si me sukli mesɔ gbɔ ɖo o . Kpuie ko la, atikutsetse ɖuɖu menaa wò ʋumesukli dzina ɖe edzi o. Numekukuwo ɖee fia be atikutsetse ɖuɖu ate ŋu aɖe suklidɔ ƒomevi evelia ƒe afɔkua dzi akpɔtɔ .
4. Ekpena ɖe ame ŋu be wòakpɔ ame ta tso kansa me
Antioxidants kple resveratrol le atikutsetse meNumiemiewo abe catechins ene le atikutsetse me. Numekukuwo ɖee fia be esiawo kpena ɖe ame ŋu be kansadɔlékuiwo megatsina o. Vevietɔ, woɖee fia be ame tsitsiwo ateŋu aɖe dɔgbo me dɔdzẽ ƒomevi aɖe (`gastric noncardia adenocarcinoma`) ƒe afɔkua dzi akpɔtɔ to atikutsetse kple atikutsetse bɔta ɖuɖu me.
5. Enaa ahɔhɔ̃a ƒe dɔwɔwɔ kple ŋkuɖoɖonudzi nyona ɖe edzi
Nunyiamewo abe niacin, vitamin E, kple resveratrol ene sɔ gbɔ ɖe atikutsetse me. Esiawo ate ŋu akpe ɖe ame ŋu wòakpɔ ame ta tso Alzheimer-dɔlélea me . Vevietɔ wokpɔe be vitamin E xɔxɔ tso dzɔdzɔmenuɖuɖuwo abe atikutsetse ene me ɖea vi na ahɔhɔ̃a wu enono le atikekui me.
Nunyiame ƒe asixɔxɔ si le atikutsetsewo ŋu
Atikutsetse nye nunyiame ƒe ŋusẽdoame. Mina míalé ŋku ɖe nunyiame vevi siwo le wo me kple nu siwo wowɔna na míaƒe ŋutilã ŋu.
| Nuɖuɖu ƒomevi | Subɔsubɔdɔ na ŋutilã |
|---|---|
| Protein (Protein) ƒe dɔwɔwɔ | Ele vevie na lãmekawo ƒe tsitsi kple ŋutilã ƒe lãmenugbagbeviwo ɖɔɖɔɖo. |
| Ami Siwo Me Mekɔ O | Ekpɔa dzia ta eye wòɖea ʋumemi gbegblẽ ƒe agbɔsɔsɔ dzi kpɔtɔna. |
| Fiber (fiber) si woyɔna be fibre | Enaa nuɖuɖumeŋusẽ nɔa bɔbɔe, xea mɔ na dɔmeɖui, eye wònana ame sena le eɖokui me be yeƒe lãme yɔ fũ. |
| Niacin (Niacin - Vitamin B3) ƒe lãmesẽnyawo gbɔ kpɔkpɔ. | Ekpena ɖe nuɖuɖu ŋu wòtrɔna zua ŋusẽ. |
| Vitamin E | Atike sesẽ aɖe si tsia dzoxɔxɔ nu. Ekpɔa ame ta tso free radicals siwo gblẽa nu le lãmenugbagbeviwo ŋu la si me. |
| Magnesium si woyɔna be magnesium | Ele vevie ŋutɔ na ʋu ƒe sisi, sukli ƒe agbɔsɔsɔ, kple lãmekawo ƒe dɔwɔwɔ dzi ɖuɖu. |
Nunyiame ŋuti nyatakaka siwo le atikutsetse ƒuƒu ounce 1 (si ade gram 28, si nye abe atikutsetse 35 ene le nuɖuɖu ɖeka me) ŋue nye esi:
- Nuɖuɖumeŋusẽ: 180
- Protein: gram 8 ye le eme
- Ami: gram 15. Eƒe kpekpeme nye gram 15
- Fiber: gram 2 ye le eme
Nusiwo ŋu wòle be nàɖɔ ŋu ɖo ne èle atikutsetse ɖum
Aleke kee atikutsetsewo ɖaɖea vi o, ɣeyiɣi aɖewo li siwo me wòhiã be míaɖɔ ŋu ɖo. Atikutsetse meɖea vi ɖekae na amesiame o.
1. Atikutsetse ƒe Nulɔdɔ
Esiae nye nu vevitɔ kekeake. Atikutsetse nye nuɖuɖu siwo ŋu nuɖuɖu melɔ̃a nu le o siwo bɔ wu le xexeame la dometɔ ɖeka. Le ame aɖewo gome la, esia ate ŋu asẽ ŋutɔ .
| Nulɔdɔ ƒe agbɔsɔsɔ | Dɔléle dzesi |
|---|---|
| Nulɔdɔwo ƒe dɔléle si bɔ | Ʋuʋudedi, ʋuʋudedi, mo ƒe ʋuʋu. |
| Nulɔdɔ sesẽ (Anaphylaxis) . | Yagbɔgbɔ sesẽ, susu ƒe dɔmawɔmawɔ nyuie, ʋuʋudedi, alɔ̃madɔmadɔ, akɔtave, aɖe alo nuyi ƒe vuvu, alɔ̃dɔdɔ fũ, taɖuame. |
Nuxlɔ̃ame: Ne èkpɔ dzesi siawo dometɔ aɖe le atikutsetse ɖuɖu vɔ megbe, vevietɔ ne esẽ ŋutɔ la , yi kɔdzi ƒe Dɔwɔƒe si Kpɔa Nudzɔdzɔ Kpatawo Gbɔ (ETU) enumake . Esia ate ŋu anye nɔnɔme si ate ŋu ade ame ƒe agbe afɔku me. Ne dzesi siwo nu mesẽ o le ŋuwò gɔ̃ hã la, kpɔ egbɔ be yeyi ɖɔkta gbɔ hena aɖaŋuɖoɖo.
2. Nuɖuɖumeŋusẽ ƒe kuxiwo
Ne atikutsetse melɔ̃a ame aɖewo o hã la, nuɖuɖu fũ ate ŋu ana dɔgbo natsi eye wòavuvu. Eyata anyo wu be nàɖo seɖoƒe na wò nuɖuɖu ɖe agbɔsɔsɔ si wokafu (anɔ abe ounce 1 ene gbesiagbe) .
3. Nuɖuɖu me Aɖi
Ɣeaɖewoɣi la, ne womedzra atikutsetsewo ɖo nyuie o la, woate ŋu adzi dɔlékui siwo gblẽa nu le ame ŋu. Dɔlékui si nye Salmonella alo lãvi si nye Aspergillus flavus ate ŋu atsi. Eyata ele vevie be nàƒle atikutsetsewo tso teƒe siwo dzi woka ɖo kple esiwo wobla nyuie.
4. Tsɔ dze kple sukli de eme
Akɔɖu aɖewo siwo le fiasea me tsɔ dze de eme akpa be woƒe vivi nanyo ɖe edzi. Azɔ hã, ɖewohĩ atikutsetsebolo tsɔ sukli kple dze sɔ gbɔ akpa . Esiawo menyo na ŋutilã o. Eyata xlẽ nusi woŋlɔ ɖe agbaa dzi eye nàtia nusiwo me dze kple sukli mesɔ gbɔ ɖo o alo esiwo me womede eme kura o.
Gbedasi si Wotsɔ Yi Aƒeme
- Anyi nye nuɖuɖu si me nunyiame le ŋutɔ si me protein, ami siwo naa lãmesẽ, vitamin, kple mineral sɔ gbɔ ɖo.
- Akɔɖu ɖea vi ŋutɔ na dzi ƒe lãmesẽ, kpekpeme dzi ɖuɖu, suklidɔ ƒe afɔkua dzi ɖeɖe kpɔtɔ, kple ahɔhɔ̃ ƒe dɔwɔwɔ.
- Aleke kee woɖanyo o, ele vevie be nàɖu wo le agbɔsɔsɔ si sɔ me. Akɔɖu 30-35 (ounce 1) gbesiagbe sɔ gbɔ.
- Ne atikutsetse ƒe dɔléle aɖe le ŋuwò la, ƒo asa na wo ɖuɖu keŋkeŋ. Di atikewɔlawo ƒe aɖaŋuɖoɖo enumake ne nulɔdɔ ƒe dzesi aɖewo dze ŋuwò.
- Ne èle atikutsetse alo atikutsetsebolo ƒlem le fiase me la, ƒo asa na esiwo me wode dze kple sukli geɖe . Xlẽ nusi woŋlɔ ɖe edzi la nyuie.
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