Nɔnɔme wɔnuku siwo le mɔli ƒe nukuwo ŋu: Mina míadi nu geɖe tso wo ŋu, alo?

Mía dometɔ geɖe ɖea nukuawo ɖa hetsɔa wo ƒua gbe ne míeɖa mɔli, alo? Gake ènya be mɔliku mawo siwo wotsɔ ƒu gbe nye kesinɔnu sue aɖe si me nunyiame yɔ fũu. Le nyateƒe me la, nuku siawo nyo ŋutɔ na míaƒe lãmesẽ. Eyata egbea, mina míaƒo nu tso viɖe gã siwo le mɔli sue siawo ŋu.

Nukae nye mɔli ƒe nuku siawo?

Kpuie ko la, woawoe nye nuku siwo woate ŋu aɖu siwo le mɔli me. Zi geɖe la, woƒe nɔnɔme le gbadzaa, woƒe nɔnɔme le abe oval ene, eye wotsɔa ŋutigbalẽ si ƒe amadede nye krem ​​tsyɔa wo dzi. Lã si le eme la le amadede dzẽ me. Le dukɔ geɖe me la, woɖua wo ne wotsɔ dze ɖae.

Ðewohĩ èkpɔ wo le fiase siwo woyɔna be "pepitas" me. Ðe mɔli ƒe nukuwo kple pepitas nye nu ɖeka? Le nyateƒe me la, vovototo boo aɖeke mele wo dome o. Pepitas nye lã dama si dona tso ŋutigbalẽ ɣi si le mɔli ƒe nukuwo tame ɖeɖeɖa me. Mɔli ƒomevi aɖewo hã tsea nuku siwo ŋu ŋutigbalẽ mele o, siwo woyɔna hã be pepitas.

Le ŋutinya me la, ame siwo le dukɔwo abe Mexico ene me zãa mɔli nukuwo tsɔ wɔa nuɖuɖu kple atike siaa ƒe 7,500 kple edzivɔe nye sia. Nusitae nye nunyiame geɖe si le nuku siawo me. Ami siwo me ami mele o, omega-3, kple tomenu abe magnesium ene sɔ gbɔ ɖe wo me koŋ.

Viɖe wɔnuku siwo le mɔli nukuwo ŋu le lãmesẽ me

Mɔli ƒe nuku nye nuɖuɖu si me protein, ami siwo naa lãmesẽ, vitamin, kple mineral yɔ fũ. Woate ŋu akpe ɖe ame ŋu hã be woaɖe dɔléle siwo nɔa anyi didi abe kansa ene ƒe afɔkua dzi akpɔtɔ. Na míalé ŋku ɖe viɖe vevi siwo le eme ŋu.

1. Eɖea abi si le ŋutilãa me dzi kpɔtɔna

Nusiwo tsia dzoxɔxɔ nu sɔ gbɔ ɖe mɔli ƒe nukuwo me. Kpuie ko la, wokpɔa míaƒe ŋutilã ƒe lãmenugbagbeviwo ta tso dɔléle me eye woɖea abi si mehiã o si le ŋutilãa me dzi kpɔtɔna. Ne èɖu wo kple ŋutigbalẽ la, viɖe sia galolo wu elabena fibre sɔ gbɔ ɖe wo me. Esia le vevie ŋutɔ na mɔxexe ɖe dɔléle siwo nɔa anyi didi abe suklidɔ kple dzidɔ ene nu.

2. Nusiwo tsia kansa nu

Nudokpɔƒe ƒe numekuku aɖewo ɖee fia be mɔli ƒe nukuwo ate ŋu atɔ te no kple ʋuka me dɔdzẽ lãmenugbagbeviwo ƒe tsitsi. Wokpɔe hã be woate ŋu ana kansa lãmenugbagbeviwo kuna (nuwɔna si woyɔna be `apoptosis`). Wosusu be esia tso antioxidant ƒe agbɔsɔsɔ si le nuku siawo me gbɔ. Ke hã, ehiã be woagawɔ numekuku geɖe le amegbetɔwo ŋu.

3. Eɖea vi na ŋutsuwo ƒe ʋuka ƒe lãmesẽ

Ŋutsu geɖe va xɔa ʋuka si lolona (benign prostatic hyperplasia, alo BPH) ne wole tsitsim. Esia ate ŋu ahe dzesiwo abe aɖuɖɔtoe enuenu kple aɖuɖɔtoe me tsinyenye ene vɛ. Ɣetoɖoƒetɔwo ƒe atike aɖewo siwo wozãna na nɔnɔme sia ate ŋu ana gbɔdɔdɔ ƒe dɔmawɔmawɔ nyuie nadze ame dzi abe eƒe nugbegblẽ le ame ŋu ene. Gake numekukuwo ɖee fia be ne wono mɔli ƒe nuku miligram 500 zi eve gbesiagbe la, ate ŋu aɖe BPH ƒe dzesiwo dzi akpɔtɔ eye wòana agbenɔnɔ nanyo ɖe edzi.

4. Ekpɔa dzi ƒe lãmesẽ ta

Magnesium sɔ gbɔ ɖe mɔli ƒe nukuwo me . Esia kpena ɖe ame ŋu le ʋu ƒe sisi dzi ɖuɖu me. Wokpɔe be nuɖuɖu si me magnesium sɔ gbɔ ɖo ɖuɖu ɖea afɔku si le ʋusɔgbɔdɔ kple ku le dzidɔ ta dzi kpɔtɔna. Azɔ hã, nusiwo tsia dzoxɔxɔ nu le nuku siawo me dzia nitric oxide ƒe agbɔsɔsɔ ɖe míaƒe ŋutilã me ɖe edzi. Molekyul sia kpena ɖe míaƒe ʋukawo ŋu be woate ŋu atrɔ ɖe nɔnɔmewo ŋu ahanɔ lãmesẽ me, eye ʋu ƒe sisi nyuie nanɔ anyi.

5. Edoa alɔ̃dɔdɔ si me gbɔdzɔe le ɖe ŋgɔ

Mɔli ʋee aɖewo ɖuɖu hafi amlɔ anyi ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ nyuie. Le dzɔdzɔme nu la, amino acid si doa alɔ̃dɔdɔ si nye tryptophan . Tomenu abe zinc, akɔbli, kple selenium ene hã le wo me, siwo ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ ƒe didime kple eƒe nyonyome.

6. Ate ŋu ana tsinyenye ƒe xexlẽme nanyo ɖe edzi

Le numekuku aɖe si wowɔ tsɔ zã sisiblisi siwo megate ŋu wɔa tsinyenye o le atikewɔmɔnuwo ta me la, mɔli ƒe nuku si woɖe tso eme na tsinyenye gadzɔ va ɖo afi aɖe. Ehiã be woagawɔ numekuku geɖe wu hafi anya alesi esia ku ɖe amegbetɔwo ŋui.

Nukae nye nunyiame si le mɔli ƒe nukuwo me?

Mɔli ƒe nukuwo nye nunyiame ƒe ŋusẽdoame. Nunyiame si le abe aɖabaƒoƒo eve ene (ounce 1 alo gram 28) ye nye esi.

Tsɔ kpe ɖe eŋu la, enye tomenu veviwo abe phosphorus, potassium, magnesium, calcium, iron, kple zinc ene hã tsoƒe nyui aɖe. Gake nenɔ susu me na wò be ka si le pepitas siwo woɖe ɖa me la mesɔ gbɔ kura o, elabena ka akpa gãtɔ le ŋutigbalẽa me.

Aleke woawɔ aɖu mɔli ƒe nukuwo? Mɔ nyuitɔ kae nye ema?

Klɔ nukuawo le mɔli me eye nàklɔ wo nyuie be nàɖe nusiwo lé ɖe wo ŋu la ɖa. Emegbe àte ŋu aɖu wo ƒuƒuie, alo àte ŋu atɔ wo le dzodoƒe si ƒe dzoxɔxɔ nye 150°C kple amititsetse ƒe ami vi aɖe aɖabaƒoƒo 30-40. Wo ɖaɖa nana be wo ɖuɖu nɔa bɔbɔe, enaa antioxidant ƒe agbɔsɔsɔ dzina ɖe edzi, eye wònaa woƒe vivi nyona ɖe edzi.

Mɔ si le lãmesẽ me wu

Atike aɖe si woyɔna be phytic acid le mɔli ƒe nukuwo me . Esia wɔnɛ be ŋutilãa mete ŋu xɔa mineral siwo le abe iron kple zinc ene tso nuɖuɖu siwo míeɖuna me o. Eyata mɔ nyuitɔ si dzi nàto aɖe phytic acid sia dzi akpɔtɔe nye be nàde nukuawo alo amie hafi aɖu wo.

• Be woanyrɔ wo: Klɔ nukuawo nyuie, tsɔ wo de agba me, eye nàtsɔ tsi akpe ɖe wo ŋu vaseɖe esime nukuawo natsyɔ. (Ele be tsi ƒe agbɔsɔsɔme nanye nukuawo ƒe teƒe 2-3). Na woanyrɔ ɖe xɔme ƒe dzoxɔxɔ nu gaƒoƒo 1-4. Emegbe nàɖe tsia ɖa eye nàɖu wo ƒuƒu alo woɖa wo.
• Be wòamie: Ne ède tsii abe alesi míegblɔe ɖe etame ene vɔ la, ƒo tsia eye nàgatsɔ tsi nyui akpe ɖe eŋu ake eye nàna wòanɔ anyi gaƒoƒo 8-12. Ne nukuawo ƒe ŋutigbalẽ vuvu eye wòdze abe ɖe wole miemie ene la, ke tsi tsia eye nàzãe.

Àte ŋu azã nuku siwo woɖa alea le sabala, mɔli, yogurt, alo abe numeɖenu ko ene.

Ðe eƒe nugbegblẽ le ame ŋu aɖewo lia? Nusiwo ŋu wòle be nànɔ ŋudzɔ ɖo

Zi geɖe la, mɔli ƒe nukuwo le dedie ŋutɔ, gake nanewo li siwo ŋu wòle be nànya.

• Nusiwo ŋu nulɔdɔ le:Ƒã hafi nusiwo ŋu nulɔdɔ le mɔli ƒe nukuwo ŋu mebɔ ɖo o, gake meli o. Ne èkpɔ dzesiwo abe ʋuʋudedi, vuvu, ʋuʋudedi, alo gbɔgbɔ sesẽ le nu me alo ŋɔti me ene la, di atikewɔlawo ƒe aɖaŋuɖoɖo enumake.
• Atikewo ƒe Kadodo: Vitamin K, omega-3s, kple magnesium sɔ gbɔ ɖe mɔli ƒe nukuwo me. Esiawo ate ŋu akpɔ ŋusẽ ɖe ʋu ƒe sisi kple ʋu ƒe sisi dzi. Ne èle ʋumenugbagbeviɣitikewo (e.g., Warfarin), ʋusɔgbɔdɔtikewo, alo aɖuɖɔtoemetikewo zãm la, kpɔ egbɔ be yeƒo nu kple yeƒe ɖɔkta hafi tsɔ mɔli ƒe nukuwo kpe ɖe wò nuɖuɖu ŋu edziedzi.
• Dɔgbo ƒe fuɖename: Esiawo vivina eye ate ŋu ana nàdi be yeaɖu nu geɖe zi ɖeka. Gake esi fibre sɔ gbɔ ɖe wo me ta la, nuɖuɖu fũ zi ɖeka ate ŋu ana dɔgbo nase veve, avuvu, alo aɖuɖɔtoe. Eyata kpɔ egbɔ be yeɖu agbɔsɔsɔ si wokafu gbesiagbe (anɔ abe aɖabaƒoƒo ɖeka alo eve ene).