Amagbewo nye míaƒe nuɖuɖu ƒe akpa vevi aɖe. Mí katã míelɔ̃a amagbe siwo ƒe amadede kple vivi le vovovo ɖuɖu kple bli. Gake ènya be menye nane si yɔa dɔgboa me ko amagbe siawo nye o, ke wonye nuɖuɖu gã aɖe hã si ɖea vi ŋutɔ na míaƒe lãmesẽ eye wòhea viɖe geɖe vɛa. Eyata egbea, mina míaƒo nu tso ŋusẽ wɔnuku sia si ɣla ɖe amagbe siawo me ŋu.
Nuka tututue nye amagbewo?
Kpuie ko la, amagbewoe nye numiemiewo ƒe akpa siwo míate ŋu aɖu. Ɣeaɖewoɣi la, míeɖua numiemie bliboa, ɣeaɖewoɣi la, míeɖua eƒe akpa aɖewo ko abe aŋgbawo, kewo, kple nukuwo ene. Zi geɖe la, nuɖuɖumeŋusẽ mesɔ gbɔ ɖe amagbewo me o, gake nunyiamewo abe vitamin, mineral, kple fibre ene sɔ gbɔ ɖe wo me ŋutɔ.
Tsɔ kpe ɖe eŋu la, dzɔdzɔmetike ƒomevi aɖe le amagbewo me si kpɔa míaƒe ŋutilã ƒe lãmenugbagbeviwo ta be woagagblẽ o. Míeyɔa nusiawo be antioxidants . Lãmesẽŋutinunyalawo kafui be nàtsɔ amagbe ƒomevi ʋɛ aɖewo ya teti akpe ɖe wò nuɖuɖu ŋu gbesiagbe. Elabena numekukuwo ɖo kpe edzi be nuɖuɖu si da sɔ si me numiemiewo ƒe nuɖuɖuwo sɔ gbɔ ɖoe nye mɔ nyuitɔ si dzi woato anɔ lãmesẽ me.
Amagbe ƒomeviwo kple woƒe vovototowo
Woate ŋu ama amagbewo ɖe hatsotso vevi vovovowo me. Viɖe vovovowo le amagbe siwo ƒe amadede to vovo ŋu na lãmesẽ. Eyata ele vevie ŋutɔ be woaɖu amagbe siwo ƒe amadede le vovovo, ke menye ƒomevi ɖeka ko o.
- Amagbe dama viviwo: nuwo abe aŋanyi, kale, collard greens, kple broccoli ene.
- Amagbe dzĩ kple aŋutiɖiɖi: mɔli, karɔt, atadi dzĩ (chili peppers), mɔli vivi.
- Gbe, nuku, kple lãmi: Esiawo hã dzena le amagbewo ƒe hatsotso me.
- Amagbe siwo me starch le: Mɔli, bli, cassava.
- Amagbe bubuwo: Nuwo abe akɔɖu, beet, anyitsi, lãmi ene.
Vovototo si le amagbe siwo me starch le kple esiwo me starch mele o dome
Esia nye nusi gɔme wòle be míase. Amagbe ƒomevi evea siaa, siwo me starch le kple esiwo me starch mele o, nyo na ŋutilã eye vitamin kple mineral yɔ wo me fũ. Gake vovototo sue aɖe le wo dome.
| Amagbe ƒomevi aɖe | Numeɖeɖe kple kpɔɖeŋuwo |
|---|---|
| Amagbe siwo me starch le | Carbohydrates kple calorie sɔ gbɔ ɖe esiawo me vie, eyata woate ŋu ana sukli ƒe agbɔsɔsɔ le ʋu me nadzi ɖe edzi kabakaba. Kpɔɖeŋuwo: mɔli, bli, chickpeas, cassava, mɔli vivi. |
| Amagbe siwo me starch mele o | Calorie kple carbohydrates mesɔ gbɔ ɖe esiawo me o. Womekpɔa ŋusẽ gã aɖeke ɖe sukli ƒe agbɔsɔsɔ le ʋu me dzi o. Kpɔɖeŋuwo: gbe, kabɔb, aŋanyi, aŋanyi, mɔli, tomatos, karɔt, beet. |
Ne suklidɔ le ŋuwò la, ele vevie be nàkpɔ nyuie le amagbe siwo me starch le siwo nèɖuna ŋu. Anyo wu be nàƒo nu tso esia ŋu kple wò ɖɔkta eye nàxɔ aɖaŋuɖoɖo.
Viɖe vevi siwo le amagbewo ɖuɖu me na lãmesẽ
Amagbewo nye nunyiame veviwo ƒe nudzraɖoƒe na míaƒe ŋutilã. Kpɔ viɖe siawo ɖa.
- Nuɖuɖumeŋusẽ: Nuɖuɖumeŋusẽ si le amagbewo me kpena ɖe nuɖuɖu ŋu wòɖua nu nyuie wu eye wòtoa dɔgboa me bɔbɔe. Esia kpena ɖe ame ŋu be woaxe mɔ ɖe kuxiwo abe dɔmeɖui ene nu .
- Ekpɔa ʋusɔgbɔdɔ dzi: Potassium sɔ gbɔ ɖe amagbe dama viviwo abe aŋanyi kple kale ene me . Potassium kpena ɖe míaƒe ayiku ŋu wòɖea sodium (dze) si sɔ gbɔ ɖe ŋutilãa me ɖa. Esia ate ŋu akpe ɖe ame ŋu wòaɖe ʋu ƒe sisi dzi akpɔtɔ.
- Dzidɔ ƒe afɔkua dzi ɖena kpɔtɔna: Woxɔe se be vitamin K si le amagbe damawo me xea mɔ na calcium be wòagage ɖe míaƒe ʋukawo me o. Esia ate ŋu aɖe ʋukawo ƒe gbegblẽ dzi akpɔtɔ eye wòakpɔ ame ta tso dzidɔ ƒe kuxi siwo ava do mo ɖa le etsɔme la me.
- Sukli si le ʋu me: Amagbe siwo me starch mele o ƒe sukli ƒe agbɔsɔsɔme medea ame dzi o. Esia fia be womehea sukli ƒe agbɔsɔsɔ si le ʋu me dzina zi ɖeka o. Suklidɔlélawo ƒe habɔbɔwo gɔ̃ hã kafui be woaɖu amagbe siwo me starch mele o 3-5 ya teti gbesiagbe.
- Kpekpeme si sɔ me léle ɖe asi: Tsi kple fibre sɔ gbɔ ɖe amagbewo me, si kpena ɖe ŋuwò nèsena le ɖokuiwò me be yeɖi ƒo evɔ màtsɔ nuɖuɖumeŋusẽ geɖe akpe ɖe eŋu o. Ðo ŋku edzi be tsi kple fibre yɔa wò fũ, gake nuɖuɖumeŋusẽ ʋɛ aɖewo koe wotsɔ kpena ɖe wò ŋutilã ŋu. Esia tae amagbewo nye nuɖuɖu nyui aɖe na amesiwo le agbagba dzem be yewoaɖu yewoƒe lolome dzi ahaɖe yewoƒe lolo dzi akpɔtɔ ɖo.
- Ekpɔa tsitsi dzi: Amagbewo xɔa woƒe amadede dzeaniwo tso dzɔdzɔmetike siwo woyɔna be polyphenols me . Esiawo ɖea abi si le míaƒe ŋutilã me dzi kpɔtɔna. Wowɔa dɔ abe antioxidants hã ene, eye wokpɔa míaƒe lãmenugbagbeviwo ta tso free radicals gblẽnu siwo le nutoa me la si me.
Mumu? Woɖaea? Mɔ nyuitɔ kae nye si dzi woato aɖu amagbewo?
Nya sia nye nya si ame geɖe biana. Ŋuɖoɖoa nɔ te ɖe amagbe ƒomevi si nèɖuna dzi ŋutɔŋutɔ.
- Nuɖaɖa ɖea nunyiame aɖewo dzi kpɔtɔna: Ne wotsɔe de dzoxɔxɔ me la, vitamin aɖewo siwo me tsi le, abe vitamin C kple vitamin B ene, ate ŋu atsrɔ̃. Le kpɔɖeŋu me, ne woɖa amagbewo le tsi me la, vitamin siawo ate ŋu ado ɖe tsia me.
- Nuɖaɖa nana nunyiame aɖewo xɔa nu nyuie wu: Le go bubu me la, amagbe aɖewo ɖea vi wu ne woɖa wo. Le kpɔɖeŋu me, karɔt siwo woɖa la xɔa beta-carotene si tsia dzoxɔxɔ nu nyuie wu karɔt ƒuƒu. Tomatos ɖaɖa hã nana lycopene, si nye atike sesẽ aɖe si tsia dzoxɔxɔ nu, ƒe agbɔsɔsɔ dzina ɖe edzi.
Ðewohĩ ame aɖewo siwo ŋu lãmesẽkuxi aɖewo le la masɔ nyuie na amagbe ƒuƒu o. Le kpɔɖeŋu me, amesiwo ŋu dɔgbo ƒe dɔléle (IBD) le ate ŋu akpɔe be amagbe siwo woɖa la ɖuɖu anɔ bɔbɔe wu. Azɔ hã, le amesiwo ŋu ayiku me kpewo le gome la, amagbe damawo ɖaɖa ɖea atike aɖe si woyɔna be oxalate ƒe xɔxlɔ̃ dzi kpɔtɔna.
Mɔ siwo naa lãmesẽ be woaɖa amagbewo
Amagbe siwo wofli goŋgoŋ naa nuɖuɖumeŋusẽ kple ami si mehiã o kpena ɖe eŋu, eyata anyo na lãmesẽ be nàwɔ ɖe mɔnu siawo dzi:
- Tsɔ ami vi aɖe ƒoe
- Dzoxɔxɔ
- Abolomeƒe alo Nuɖaɖa
- Microwave oven zazã (Microwaving) .
- Nuɖaɖa le nyaƒoɖeamenu me
Mɔ bɔbɔe aɖewo siwo dzi nàto atsɔ amagbewo akpe ɖe wò nuɖuɖu ŋu
Mègagblɔ be, "Ɣeyiɣi mele asinye maɖu amagbewo o." Míate ŋu atsɔ nusiawo akpe ɖe míaƒe gbesiagbenuɖuɖu ŋu bɔbɔe.
- Wɔ salad yeye to amagbe ʋɛ aɖewo siwo nèdi la dede eme me.
- Wɔ omelet vivi aɖe to nusiwo le abe anyitsi, tɔmelã, chili, kple tomatos ene dede eme me.
- Wɔ amagbewo ƒe curry alo nuɖuɖu vivi aɖe be nàɖu kple bli.
- Wɔ amagbewo ƒe mɔli si me nunyiame le .
- Wɔ amagbewo ƒe sandwich nàtsɔ aɖu kple abolo.
Gbedasi si Wotsɔ Yi Aƒeme
- Amagbewo nye nunyiame siwo kpɔa míaƒe ŋutilã ta tso dɔléle kple tsitsi me ƒe nudzraɖoƒe.
- Dze agbagba nàɖu amagbe vovovo siwo le amadede vovovowo me gbesiagbe, tsɔ wu be nàɖo seɖoƒe na amagbe ƒomevi ɖeka ko.
- Se vovototo si le amagbe siwo me starch le (abe mɔli kple mɔli vivi ene) kple amagbe siwo me starch mele o (abe gbe kple kabɔb ene) dome gɔme. Ðo dze kple wò ɖɔkta tso esia ŋu ne suklidɔ le ŋuwò.
- Ne èle amagbewo ɖam la, ƒo asa na wo ɖaɖa deto eye nàzã mɔnu siwo naa lãmesẽ wu abe wo tsɔtsɔ ƒu gbe kple wo tsɔtsɔ ɖae ene .
- Na wòazu numame na wò be nàde amagbe aɖe wò nuɖuɖu vevi ɖesiaɖe me. Enye gadede nyuitɔ kekeake siwo nàte ŋu ade hena agbe si me lãmesẽ le la dometɔ ɖeka.
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