Ðe ɖɔktaa gblɔ na wò be ʋumemi si le wò ʋu me sɔ gbɔa? Ne edzɔ alea la, ètsia dzimaɖi vevie ɖe nusi nàɖu kple nusi màɖu o ŋu, alo? Mègatsi dzi o, enye kuxi si le ame geɖe ŋu. Egbea, míaƒo nu tso esia ŋu, nusi tututu míawɔ, le mɔ bɔbɔe aɖe ŋutɔ nu, abe ɖe míele egblɔm na mía xɔlɔ̃ aɖe ene.
Gbã la, nukae nye ʋumemi?
Kpuie ko la, ʋumemi nye ami ƒomevi aɖe si míaƒe ŋutilã hiã. Ele vevie na nu geɖe, tso míaƒe lãmenugbagbeviwo tutuɖo dzi va ɖo lãmetsiŋusẽwo wɔwɔ dzi. Gake kuxia dzea egɔme ne esɔ gbɔ akpa le ŋutilãa me.
Lãmetsi ƒomevi eve le míaƒe ʋu me.
1. LDL (Low-Density Lipoprotein): Esiae nye nusi míeyɔna be "ʋumemi gbegblẽ." Ne esiawo ƒo ƒu la, woƒoa ƒu ɖe míaƒe ʋukawo me, si wɔnɛ be wotsia ʋukawo me eye woʋua mɔ na dɔléle sesẽwo abe dzidɔ kple ʋusɔgbɔdɔ ene.
2. HDL (High-Density Lipoprotein): Míeyɔa esia be "ʋumemi nyui". Eɖea ʋumemi gbegblẽ ɖa le ʋukawo me eye wòtsɔnɛ yia aklã me. Eyata ele abe mía xɔlɔ̃ ene.
Nuɖuɖu si míeɖuna tẽe nana ʋumemi gbegblẽ (LDL) ƒe agbɔsɔsɔ si le míaƒe ʋu me dzina ɖe edzi. Ami siwo me ami ʋeʋĩ le kple ami siwo woyɔna be trans, vevietɔ esiwo le lãwo ƒe nuɖuɖuwo, nyinotsi me nuɖuɖuwo, kple ami aɖewo (abe detsiƒonu kple akɔɖumi ene) ye nye fɔɖila vevitɔ le afisia.
Ðe nuɖuɖu siwo naa ʋumemi dzina ɖe edzi dzi ɖeɖe kpɔtɔ aɖe wò agbɔsɔsɔ dzi akpɔtɔ nyateƒea?
Ẽ, keŋkeŋ! Àte ŋu awɔ tɔtrɔ gã aɖe ne ètsɔ nuwo kpe ɖe wò nuɖuɖu ŋu heɖe wo ɖa. Atikutsetsewo, amagbewo, mɔli, nukuwo, kple ami nyuiwo tsɔtsɔ kpe ɖe eŋu ate ŋu akpe ɖe ame ŋu wòaɖe ʋumemi gbegblẽ (LDL) dzi akpɔtɔ.
Menye ɖeko nuɖuɖu nyui ɖea ʋumemi dzi kpɔtɔna ko o, ke ekpɔa wò ʋu ƒe sisi hã dzi, doa ŋusẽ wò dɔlélenutsiŋutete, eye wòkpena ɖe ame ŋu be nàkpɔ ame ta tso dzidɔ, ʋusɔgbɔdɔ, kple kansa aɖewo me.
Eyata mina míakpɔ nusiwo wòle be míatsɔ tso fiasea me kple nusiwo wòle be míaɖe ɖa.
| Nuɖuɖu siwo woatsɔ aɖu ʋumemi dzi tiatia | |
|---|---|
| Nusiwo woatsɔ akpe ɖe nuɖuɖu ŋu (nyui) . | Nusiwo dzi wòle be woaɖe dzi akpɔtɔ alo atɔ te alesi woate ŋui (vɔ̃ɖi) . |
| Atikutsetse yeyewo, amagbewo kple gbetikewo | Lã si ŋu wotrɔ asi le - sausage, bacon |
| Nuku (oats, barley, millet) kple nuku siwo me bran le | Abolomenuwo (abolomegba, bisiklet) siwo me ami siwo woyɔna be trans fats le |
| Koklolã si ŋu ŋutigbalẽ mele o, tɔmelã (salmon, tuna) . | Nuɖuɖu siwo wofli kabakaba |
| Akɔɖu siwo le ƒuƒuie (chickpeas, lentils, soya) . | Nunono siwo me sukli sɔ gbɔ ɖo (soda, aha viviwo) kple nu viviwo |
| Nuku (atikutsetse, walnut, almond) . | Nuɖuɖu siwo ŋu wotrɔ asi le siwo me dze sɔ gbɔ ɖo kple nuɖuɖuvivinuwo |
| Notsi siwo me ami mesɔ gbɔ ɖo o (yogurt si me ami mesɔ gbɔ ɖo o, notsi) . | Lã dzĩ si me ami sɔ gbɔ ɖo (nyilã, haƒoƒo) . |
| Ami nyuiwo (amititsetse ƒe ami, canola-mi) . | Nuɖuɖu siwo wofa tsikpe me siwo me sukli kple ami sɔ gbɔ ɖo (Frozen pizza, kple bubuawo) . |
Nu nyuitɔ kawoe woatsɔ akpe ɖe nuɖuɖu ŋu?
Atikutsetsewo, amagbewo kple gbetikewo
Ele be esiawo nanye wò nuɖuɖu ƒe gɔmeɖoanyi. Ðu atikutsetse kple amagbe siwo le amadede vovovowo me. Bu atikutsetsewo, weintsetsewo, amititsetsewo, akɔɖu, tomatos, mɔli vivi, broccoli, aŋanyi, kale, aŋanyi, mɔli, zucchini, kple bubuawo ŋu kpɔ.Le dzɔdzɔme nu la, ʋumemi mele nuɖuɖu siawo me o eye ami mesɔ gbɔ ɖe wo me kura o. Fibre hã sɔ gbɔ ɖe wo me, si ɖea ʋumemi ƒe gege ɖe ŋutilãa me dzi kpɔtɔna.
Nuku Blibowo
Tsɔ oats, ƒo, quinoa, kple abolo kple pasta siwo wotsɔ nuku blibo wɔe kpe ɖe wò nuɖuɖu ŋu. Fibre si me wodea nuɖuɖu siawo me kpena ɖe ame ŋu wòɖea ʋumemi gbegblẽ dzi kpɔtɔna. Oats aɖewo ɖuɖu le ŋdi me nye numame nyui aɖe. Gake ne míeƒo nu tso nuku siwo wobla ɖe agba me ŋu la, .Mègaŋlɔ be be yealé ŋku ɖe nusiwo woŋlɔ ɖe edzi ŋu be nàtia esiwo me sukli kple dze mesɔ gbɔ ɖo o.
Lã, tɔmelã kple nukuwo
Tia koklozi kple koklozi si ŋu ŋutigbalẽ mele o. Ne èɖua lã dzĩ (nyilã, haƒoƒo) la, tia lã siwo me ami mele o . Ƒo asa na lã siwo ŋu wotrɔ asi le abe soseti kple lãgbalẽgolo ene alesi nàte ŋui.
Ke boŋ tsɔ mɔli siwo me protein sɔ gbɔ ɖo abe chickpeas, lentils, peas, kple soyabeans ene kpe ɖe wò nuɖuɖu ŋu. Esiawo nyo na dzia ŋutɔ.
Nuɖuɖu siwo me Omega-3 sɔ gbɔ ɖo
Esiawo nye ami ƒomevi aɖe si nyo na míaƒe dzi ŋutɔ. Zi geɖe la, míeɖua wo wòsɔa gbɔ o. Wole tɔmelã siwo me ami le abe salmon, tuna, mackerel, kple herring ene me. Omega-3 siwo wotsɔ numiemiewo wɔe hã le walnut, chia nuku, kple flaxseed si wotu me.
Notsi siwo me ami mesɔ gbɔ ɖo o kple ami "nyuiwo".
Ne èle yogurt kple notsi ƒlem la, tia esiwo me ami mesɔ gbɔ ɖo o alo esiwo me ami mele o. Ne èɖua cheese la, ɖu nu ʋɛ aɖewo ko.
Zã amagbemiwo abe amititsetse ƒe ami, canola-mi, kple ɣe ƒe keklẽ ƒe ami ene ɖe bɔta teƒe hena nuɖaɖa kple nuɖaɖa. Esiawo kpena ɖe ame ŋu hã be ʋumemi "nyui" (HDL) ƒe agbɔsɔsɔ dzina ɖe edzi.
Nuɖuɖu vɔ̃ɖitɔ kekeake siwo wòle be woaƒo asa na godoo
Nuɖuɖu siwo me ami siwo woyɔna be trans fats le
Esiawoe nye ami gbegblẽ ƒomevi siwo vɔ̃ɖi wu. Menye ɖeko wodzia ʋumemi gbegblẽ (LDL) ɖe edzi ko o, ke woɖea ʋumemi nyui (HDL) hã dzi kpɔtɔna. Le míaƒe dukɔa me la, esiawo ate ŋu anɔ abolomenuwo (abolomegba, agbalẽ xatsaxatsa, bisiklet), margarine, kple nuɖuɖu siwo woɖana kabakaba la dometɔ geɖe me. Ne woŋlɔ ɖe nuɖuɖua dzi be "partially hydrogenated oil" la, trans amiwo le eme.
Nuɖuɖu siwo me sukli sɔ gbɔ ɖo
Togbɔ be sukli medzia ʋumemi ɖe edzi tẽ o hã la, sukli ɖuɖu fũ ate ŋu ana ame nalolo, suklidɔ, eye ʋumemi nasɔ gbɔ ɖe lãme na ame le ami si le aklã me ta. Ðe seɖoƒe na aha siwo me sukli le, abolo, ice cream, kple toffee tsokolet. Kpɔ nyuie le mɔli siwo me sukli ɣaɣla le hã ŋu (ketchup, spaghetti-mi), kple ŋdi me nuku aɖewo .
Lã si ŋu wotrɔ asi le kple dze si sɔ gbɔ ɖe eme
Lã siwo ŋu wotrɔ asi le abe sausage, bacon, kple ham ene me ami kple ʋumemi sɔ gbɔ ɖo. Azɔ hã, dze fũ ate ŋu ana ʋu ƒe sisi nadzi ɖe edzi. Tɔmelã siwo wotsɔ gaze me, mɔli bablawo, kple nuɖuɖu siwo wotsɔa nuɖuɖu siwo wotsɔa nuɖuɖu ɖana enumake hã ate ŋu anye esiwo me dze sɔ gbɔ ɖo. Dze agbɔsɔsɔme si nèhiã gbesiagbe mede teaspoon ɖeka o. Eyata bu dze si nèɖuna ŋu kpɔ.
Nu siawo nenɔ susu me na wò ne èle nu ƒlem.
- Mègayi fiase me ne dɔ le wuwòm o: Ne èyi fiase me ne dɔ le wuwòm la, anɔ eme be àƒle nuɖuɖu siwo mehiã o eye womele lãmesẽ me o.
- Xlẽ nusiwo woŋlɔ ɖe nuɖuɖua dzi: Kpɔ nusiwo woatsɔ awɔ nuɖuɖua ƒe xexlẽdzesi siwo le nuɖuɖu ƒe agbawo dzi. Ŋlɔ nusiwo le vevie wu la ɖi gbã. Tia nuɖuɖu siwo me sukli, dze, kple ami mesɔ gbɔ ɖo o .
- Ƒo nu kple wò ɖɔkta:Kpɔ wò ɖɔkta alo nuɖuɖuŋutinunyala gbɔ hena nuɖuɖu ŋuti ɖoɖo si sɔ na wò, le wò ʋumemi ƒe agbɔsɔsɔ nu. Ðewohĩ ahiã hã be nàdze atikewo nono gɔme.
Ðewohĩ asesẽ be woawɔ tɔtrɔ siawo le zã ɖeka me. Gake dze agbagba nàwɔ wo vivivi, ɖekaɖeka. Esiae nye ga gãtɔ kekeake si nàte ŋu ade wò dzi me.
Gbedasi si Wotsɔ Yi Aƒeme
- Lãmetsi si le wò ʋu me kpɔa ŋusẽ ɖe wò dzi ƒe lãmesẽ dzi tẽ. Taɖodzinuae nye be woaɖe LDL ʋumemi "vɔ̃ɖi" dzi akpɔtɔ eye woadzi HDL ʋumemi "nyui" ɖe edzi .
- De atikutsetse, amagbe, mɔli, nuku blibo, kple nuku yeye geɖe wò nuɖuɖu me. Fibre si le nuɖuɖu siawo me kpena ɖe ame ŋu be ʋumemi dzi ɖena kpɔtɔna.
- Te ɖa le lã siwo ŋu wotrɔ asi le (sausages), abolomenuwo (pastries), nuɖuɖu siwo wofli nyuie, kple nuɖuɖu kple nunono siwo me sukli sɔ gbɔ ɖo ŋu alesi nàte ŋui. Amesiawoe nye futɔ vevitɔwo.
- Zã ami nyuiwo abe amititsetse ƒe ami kple canola ami ene hena nuɖaɖa. Ðu tɔmelã, vevietɔ tɔmelã siwo me ami le, zi eve ya teti le kwasiɖa me.
- Tsɔ kpe ɖe wò nuɖuɖu tɔtrɔ ŋu la, kamedede edziedzi, atamanono dzudzɔ, kple lolo dzi ɖeɖe kpɔtɔ hã le vevie be nàɖu ʋumemi dzi.
- Ne nane tsi dzi na wò le ʋumemi ŋu la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta eye nàxɔ aɖaŋuɖoɖo nyuitɔ.
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