Abe Sri Lankatɔwo ene la, míelɔ̃ ƒumelãwo ŋutɔ, alo? Prawns, squid, crabs, kple tɔmelã ƒomevi vovovowo hiã vevie na míaƒe kplɔ̃. Gake ɖe nèse ƒumelã ƒomevi aɖe si woyɔna be ‘Whelks’ ŋu nya kpɔa? Anɔ eme be èwɔe nenema. Esia hã nye ƒumelã si vivina ŋutɔ eye nunyiame le eme. Egbea, míaƒo nu tso ‘Whelks’ siawo siwo wotsɔ ŋkɔ wɔnuku aɖe na kple alesi wonyo na míaƒe lãmesẽe ŋu.
Nuka tututue nye ‘Whelks’ siawo?
Kpuie ko la, whelks nye ƒumelã ƒomevi aɖe si ƒe go le ƒumelã klitsuwo ƒe ƒomea me. Le dzɔdzɔmeŋutinunya me la, woyɔa wo be `(Buccinum undatum)`. Wokpɔa wo wu le Atlantik-ƒua me, vevietɔ le Amerika ƒe dzieheɣedzeƒeƒuta kple dukɔ siwo le Europa abe United Kingdom, France, kple Norway ene ƒe ƒutawo. Gake woate ŋu akpɔ lã sia ƒomevi vovovowo le xexeame ƒe akpa bubuwo hã.
Kpɔe ɖa le susu me, nuwɔwɔ aɖe si ƒe aŋgba le abe lãfu ene, eye wòɖi ɖe ke me le atsiaƒu gɔme. Aleae nèkpɔa woe. Wonye lãɖulawo, si fia be woɖua nuwɔwɔ bubuwo. Woƒe nuɖuɖu vevitɔe nye lã suewo abe lãkle kple nudzodzoe siwo nɔa atsiaƒu gɔme ene.
Aleke nèɖaa esiawoe? Aleke wovivinae?
Míagblɔ be ètsɔ whelks tso fiase gã aɖe alo tɔmelãdzraƒe aɖe vɛ. Azɔ aleke nèdzraa wo ɖoe?
1. Dzadzɛnyenye: Nu vevitɔ si wòle be nàwɔ gbãe nye be nàkɔ wo ŋu nyuie. Tsɔ tsi fafɛ tutu goawo nyuie eye nàklɔ wo. Ne ke alo anyikpe aɖe li la, ele be wo katã nadzo.
2. Eɖaɖa: Eyome, tsɔ tsi de ze me, tsɔ dze vi aɖe de eme eye nàna wòaƒo. Ne tsia ƒo la, tsɔ whelks siwo ŋu wokɔ la de eme. Nu vevitɔ kekeakee nye be, mègaɖa wo wòagbɔ eme o! Ne èɖae aɖabaƒoƒo ʋɛ aɖewo la, esɔ gbɔ. Ne èɖa wo wògbɔ eme la, lãa azu goma.
3. Nuɖuɖu: Zi geɖe la, wotsɔa esiawo ɖoa goe. Wovivina ne wotsɔ vinegar vi aɖe ɖu wo. Alo àte ŋu aɖe lãa le goa me atsɔe akpe ɖe pasta, noodle, alo ƒumelãwo ƒe salad ŋu. Abe ƒumelãwo katã ene la, enyo wu be woaɖu whelks yeyee le eƒe go me.
Ne míeƒo nu tso vivi ŋu la, menye ɖeko wòvivina abe dze ene abe ƒumelã siwo míeɖuna edziedzi ene o, ke evivina vie hã. Ne woɖae nyuie la, lãa fa ŋutɔ eye eƒe ʋeʋẽ lilili.
Lãmesẽmenɔnɔ ƒe viɖe siwo le whelks ŋu na míaƒe ŋutilã
Ƒumelã sue sia nye nuɖuɖu gã aɖe si me nunyiame sɔ gbɔ ɖo. Protein, iron, potassium, vitamin B12, kple vitamin E. Tomenu veviwo abe zinc, akɔbli, magnesium, phosphorus, kple selenium hã sɔ gbɔ ɖe eme. Nu nyuitɔ kekeakee nye be ami mesɔ gbɔ ɖe eme o. EyataMenaa ʋumemi gbegblẽ ƒe agbɔsɔsɔ dzina ɖe edzi o.
Na míakpɔ viɖe vevi siwo le nunyiame sia ŋu ɖa.
| Nunyiamewo | Viɖe vevitɔ si le lãmesẽnyawo ŋu |
|---|---|
| Omega-3 Ami Siwo Me Ami Le | Ekpɔa dzi ƒe lãmesẽ ta eye wòɖea dzidɔ ƒe afɔkua dzi kpɔtɔna. |
| Protein `(Protein)` | Edzraa ŋutilã ƒe lãmenugbagbeviwo ɖo eye wòle vevie na tsitsi. |
| Vitamin B12 (cobalamin) . | Ekpena ɖe ahɔhɔ̃a ƒe dɔwɔwɔ kple lãmekawo ŋu. Viɖe le eŋu na nɔnɔmewo abe Alzheimer ƒe dɔléle ene. |
| Ga | Ekpena ɖe ame ŋu wòtsɔa oxygen yia ŋutilã bliboa me, xea mɔ na ʋusɔgbɔdɔ, eye wòle vevie na ahɔhɔ̃a ƒe tsitsi. |
| Zinc, Akɔbli | Ekpena ɖe ʋumenugbagbevi dzĩwo kple ɣiwo wɔwɔ ŋu eye wòdoa ŋusẽ dɔlélenutsiŋutete. |
| Nusiwo tsia dzoxɔxɔ nu | Ekpɔa ŋusẽ ɖe free radicals siwo gblẽa nu le ŋutilã ƒe lãmenugbagbeviwo ŋu dzi eye wòɖea kansa ƒe afɔkua dzi kpɔtɔna. |
| Magnesium, Selenium `(Magnesium, Selenium)` | Enaa ɖa nɔa lãmesẽ me, eɖea kuxiwo abe ɖa ƒe vuvu kple ɖa ƒe ʋuʋu ene dzi kpɔtɔna. |
| Vitamin A | Enaa nukpɔkpɔ nyona ɖe edzi, vevietɔ xea mɔ na nɔnɔmewo abe zã me ŋkuʋuʋu ene. |
Gã ŋutɔ na dzi ƒe lãmesẽ
Omega-3 ami siwo le whelks me nye dzi xɔlɔ̃ vevitɔ. Ami siawo ɖea abi si le ʋukawo me dzi kpɔtɔna, wokpena ɖe ame ŋu wòɖua ʋu ƒe sisi dzi, eye wòkpena ɖe ame ŋu be ami siwo gblẽa nu le ame ŋu ƒe agbɔsɔsɔ si le ʋua me dzi ɖena kpɔtɔna. Eyata whelks dede wò nuɖuɖu me edziedzi ate ŋu aɖe dzidɔ kple dzidɔ bubuwo ƒe afɔkua dzi akpɔtɔ .
Na ahɔhɔ̃a ƒe dɔwɔwɔ kple ŋkuɖoɖonudzi
Vitamin B12 le vevie na míaƒe ahɔhɔ̃ kple lãmekawo. Whelks nye nuɖuɖu si me vitamin B12 sɔ gbɔ ɖo. Numekukuwo ɖee fia be vitamin B12 kpena ɖe ame ŋu wòɖua ŋkuɖoɖonudzi ƒe dzesi siwo dona tso tsitsi gbɔ, vevietɔ Alzheimer ƒe dɔlélea dzi. Iron hã nana oxygen sina toa ahɔhɔ̃a me nyona ɖe edzi, si wɔnɛ be ŋkuɖoɖonudzi kple nusɔsrɔ̃ ƒe ŋutete nyona ɖe edzi .
Ekpena ɖe ame ŋu wòɖea lolo dzi kpɔtɔna
Ne èle agbagba dzem be yeaɖe yeƒe lolo dzi akpɔtɔ la, Whelks nye nusi wòle be nàɖu le wò nuɖuɖu me. Nusitae nye be protein sɔ gbɔ ɖe wo me, gake ami kple nuɖuɖumeŋusẽ mesɔ gbɔ o. Protein nana nèsena le ɖokuiwò me be yeɖi ƒo kaba, si kpena ɖe ŋuwò nèɖua nuɖuɖu fũu akpa dzi. Protein kpena ɖe ame ŋu hã be lãmekawo tua ame ɖo.
Na ŋutigbalẽ kple ɖa si le lãmesẽ me
Nusiwo gbɔ ɖa ƒe vuvu kple taɖa ƒoƒo tso dometɔ ɖekae nye tomenu abe magnesium kple selenium ene ƒe anyimanɔmanɔ le ŋutilã me. Dzɔgbenyuietɔe la, whelks nye tomenu siawo evea siaa tsoƒe nyui aɖe. Protein kple vitamin B12 hã le wo me, siwo nye nunyiame vevi siwo ana ɖa natsi nyuie eye wòasẽ. Eyata whelks ɖuɖu ate ŋu ana wò ɖa kple ŋutigbalẽ ƒe lãmesẽ nanyo ɖe edzi .
Nusiwo ŋu wòle be míaɖɔ ŋu ɖo
Togbɔ be whelks nye nuɖuɖu si naa lãmesẽ ŋutɔ hã la, nu ʋɛ aɖewo li siwo ŋu wòle be míaɖɔ ŋu ɖo.
- Nulɔdɔ: Ame aɖewo ate ŋu alɔ̃ ƒumelãwo, vevietɔ ƒumelãwo. Ne nulɔdɔ aɖe (ʋuʋudedi, gbɔgbɔ sesẽ) nɔ ŋuwò na ƒumelã bubuwo la, kpɔ nyuie ŋutɔ hafi nàɖu whelks. Ne mèka ɖe edzi o la, anyo wu be nàkpɔ wò ɖɔkta .
- Miɖae nyuie: Abe alesi wòle le ƒumelã ɖesiaɖe gome ene la, ele be woaɖa whelks nyuie. Wo ɖuɖu ƒuƒu alo womeɖa nyuie o ate ŋu ana nuɖuɖu nazu aɖi.
- Nu yeye: Ƒle whelk yeyewo ɣesiaɣi. Ƒumelã xoxowo mele lãmesẽ me o.
Le goawo katã me la, abe nu bubu ɖesiaɖe ene la, ele be woaɖu whelks le agbɔsɔsɔ si sɔ me. Wo tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu zi ɖeka alo zi eve le kwasiɖa me ate ŋu ana lãmesẽmenɔnɔ ƒe viɖe siawo.
Gbedasi si Wotsɔ Yi Aƒeme
- Whelks nye ƒumelã ƒomevi aɖe si me nunyiame le ŋutɔ eye wòvivina ŋutɔ.
- Nunyiame veviwo abe protein, vitamin B12, iron, zinc, kple omega-3 ene sɔ gbɔ ɖe wo me.
- Whelks ɖuɖu ɖea vi ŋutɔ na dzi ƒe lãmesẽ, ahɔhɔ̃ ƒe dɔwɔwɔ, dɔlélenutsiŋutete ƒe ŋusẽdodo, kple lolo dzi ɖuɖu.
- Ami mesɔ gbɔ ɖe esiawo me o, eyata womenaa ʋumemi gbegblẽ ƒe agbɔsɔsɔ dzina ɖe edzi o.
- Ne èle whelks ɖum la, tia yeyewo ɣesiaɣi, kɔ wo ŋu nyuie, eye nàkpɔ egbɔ be yeɖa wo keŋkeŋ.
- Ne ƒumelãwo ƒe nulɔdɔ le ŋuwò la, ƒo nu kple wò ɖɔkta hafi nàte whelks kpɔ.
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