Lãmesẽnya ɣaɣla siwo le amagbe dzĩ kple aŋutiɖiɖi me

Ðe nèlɔ̃a amadede vovovowo kpɔkpɔ ne èle wò agba me kpɔma? Ne ètsɔ amagbe dzĩ kple aŋutiɖiɖi dzeani aɖewo kpe ɖe amadede dama kple ɣi ŋu ɖe wò agba me la, menye ɖeko wònana wònya kpɔna ko o, ke eɖea vi geɖe na wò ŋutilã hã. Amagbewo abe karɔt, mɔli, mɔli, tomatos, kple atadi dzĩ siwo mí katã míenya be wole ƒuƒoƒo sia me. Eyata egbea, mina míaƒo nu tso lãmesẽmenɔnɔ ƒe viɖe wɔnuku siwo le amagbe siawo siwo le amadede vovovowo me tsɔtsɔ kpe ɖe míaƒe nuɖuɖu ŋu me ŋu.

Viɖe kawoe le amagbe siawo ŋu le lãmesẽ me?

Kpuie ko la, amagbe dzĩ kple aŋutiɖiɖi nye vitamin kple nunyiame ƒe nudzraɖoƒe. Wona ŋusẽ, ŋusẽ wò ŋutilã, eye wokpena ɖe ŋuwò be nàkpɔ ta tso dɔléle gbogbo aɖewo me.

Ekpena ɖe ame ŋu be kansa xɔxɔ ƒe afɔkua dzi naɖe akpɔtɔ

Esia nye nya vevi aɖe ŋutɔ. Dzɔdzɔmeŋutinunyalawo xɔe se be nu vevitɔ si gbɔ kansa tsonae nye lãmenugbagbevi siwo le míaƒe ŋutilã me ƒe gbegblẽ. Nu gblẽnu siwo dona le míaƒe ŋutilã me, siwo woyɔna be free radicals, ate ŋu agblẽ nu le lãmenugbagbeviwo ŋu. Gake nu sẽŋu siwo woyɔna be antioxidants siwo le amagbe siawo me ate ŋu akpɔ míaƒe lãmenugbagbeviwo ta tso nu gblẽnu siawo me.

Bu antioxidants siawo be wonye ametakpɔnu na míaƒe lãmenugbagbeviwo.

• Beta-carotene: Esia bɔ ɖe amagbe siwo ƒe amadede nye aŋutiɖiɖi abe karɔt, mɔli vivi, kple mɔli ene me. Míaƒe ŋutilã trɔnɛ wòzua vitamin A.
• Lycopene: Nu siae naa tomatos ƒe amadede biã. Enye atike si tsia dzoxɔxɔ nu si ŋu ŋusẽ le ŋutɔ hã.

Eɖua ʋusɔgbɔdɔ dzi

Ʋusɔgbɔdɔ, alo ʋusɔgbɔdɔ, nye kuxi si bɔ ɖe ame geɖe dome le ŋkeke siawo me. Nusiwo koŋ gbɔ esia tso dometɔ ɖekae nye dze (sodium) si míetsɔna dea míaƒe nuɖuɖu me ƒe dzidziɖedzi kple potassium si míaƒe ŋutilã hiã la dzi ɖeɖe kpɔtɔ. Dadasɔ sia ate ŋu ahe nɔnɔme sesẽwo abe dzidɔ kple ʋusɔgbɔdɔ ene vɛ.

Esia gbɔ kpɔnu nyuitɔe nye be nàɖu nuɖuɖu siwo me potassium sɔ gbɔ ɖo. Mɔli vivi si ƒe amadede nye aŋutiɖiɖi, karɔt, kple mɔli nye amagbe siwo me potassium sɔ gbɔ ɖo . Eyata ƒo nu kple wò ɖɔkta eye nàtsɔ amagbe siawo akpe ɖe wò nuɖuɖu ŋu, si ate ŋu akpe ɖe ŋuwò nàɖu ʋu ƒe sisi dzi.

Enaa ŋku kpɔa nu nyuie

Mí katã míese tso míaƒe ɖevime be "karɔt ɖuɖu nana wò ŋku kpɔa nu nyuie wu." Nyateƒe geɖe le ŋutinya ma me. Nusitae nye amadede siwo woyɔna be carotenoids siwo le amagbe siawo me.

• Lutein kple Zeaxanthin: Esiawo kpɔa ŋkuwo ta tso ŋku ƒe ʋuʋu kple ŋku ƒe dɔmawɔmawɔ nyuie le tsitsi ta me. Wobɔ ɖe karɔt kple atadi dzĩwo me.
• Vitamin A: Tsɔ kpe ɖe eŋu la, míaƒe ŋutilã trɔa beta-carotene si le amagbe siawo me wòzua vitamin A. Vitamin A kpena ɖe ame ŋu wòkpɔa nu nyuie wu le kekeli si mebɔ o me, si fia be le zã me.

Na aɖu kple aɖu siwo le lãmesẽ me

Esia nye nusi ŋu ɖewohĩ mèse nu tsoe kpɔ o. Ẽ, amagbe sia nyo ŋutɔ na wò aɖuwo kple aɖuwo.

• Vitamin A: Vitamin A hiã vevie na aɖuɖɔtoe siwo le míaƒe nu me ƒe lãmesẽ. Esia ƒe anyimanɔmanɔ ate ŋu ana aɖu navuvu kabakaba eye wòagbã.
• Vitamin C: Ðe ʋu le dodom le wò aɖuwo mea? Ðe wò aɖuwo vuvua? Esia ate ŋu atso vitamin C ƒe anyimanɔmanɔ gbɔ. Vitamin C sɔ gbɔ ɖe amagbewo abe tomatos kple atadi dzĩ ene me.

Mina míanya nu tso nunyiame ƒe asixɔxɔ ŋu nyuie

Amagbe dzĩ kple aŋutiɖiɖi nye nuɖuɖu siwo me nunyiame mesɔ gbɔ ɖo o, gake nunyiame geɖe le wo me. Mina míalé ŋku ɖe nunyiame vevi siwo le wo me kple woƒe vevienyenye ŋu.

Aleke nèɖaa amagbe siawoe? Mɔ kawoe le lãmesẽ me?

Afi siae míewɔa vodada le zi geɖe. Ne míeƒle nane abe mɔli alo mɔli ene la, ezu numame na mí be míaɖae kple sukli, dze, ami, kple koklozi geɖe. Ne míeƒle tomatos-mi gɔ̃ hã la, ate ŋu anye dze kple sukli akpa. Ne míeɖae alea la, míekpɔa amagbea ƒe nyuiwɔwɔ vavãtɔ o.

Anyo wu be nàɖu wo bɔbɔe eye nàɖu wo le dzɔdzɔme nu alesi nàte ŋui. Amagbe ɖaɖa ɣeyiɣi didi akpa gblẽa eƒe nunyiamewo dome. Eyata dze agbagba nàɖui ƒuƒui ɣesiaɣi si wòanya wɔ.

Mɔ bɔbɔe siwo le lãmesẽ me siwo nàte ŋu ate kpɔ dometɔ aɖewoe nye esi:

• Tsɔ salad si wotsɔ karɔt, tomatos, kple aŋanyi wɔe kpe ɖe wò nuɖuɖu vevitɔ ŋu.
• Tsɔ karɔt ƒuƒuawo ƒo ƒu eye nàwɔ wo woazu sambol . Ðeko nàtsɔ lime detsiƒonu, dze, kple atadi vi aɖe akpe ɖe eŋu.
• Ðu nuwo abe mɔli kple mɔli vivi siwo woɖa ene . Le esi teƒe be nàɖu wo kple koklozi la, dze agbagba nàɖu wo kple sambol si me dze le.
• Ne èle mɔli curry wɔm la, dzudzɔ sukli geɖe dede eme. Ke boŋ dze agbagba nàtsɔ sinamɔn ƒe aŋgba aɖe akpe ɖe eŋu. Enaa dzɔdzɔmevivi aɖe kpena ɖe eŋu.
• Tee kpɔ nàtsɔ karɔt siwo wofli aɖewo akpe ɖe tomatos-mi si nèɖa le aƒeme ŋu tsɔ wu be nàtsɔ ami akpe ɖe eŋu. Ana eƒe vivi kple eƒe nyonyome nanyo ɖe edzi.
• Ne èle amagbewo ƒe mɔli wɔm la, kpɔ egbɔ be yetsɔ nuwo abe karɔt, mɔli, kple tomatos ene kpe ɖe eŋu.
• Lã nuwo abe mɔli vivi kple mɔli ene ɖe akpa suewo me, nàtsɔ atadi kple turmeric-mi vi aɖe asisi ɖe wo ŋu, eye nàɖa wo le dzodoƒe (oven roast). Enyo wu wo ɖaɖa le ami me sã.