Ðe nèle agbagba dzem be yeaɖe yeƒe lolo dzi akpɔtɔa? Alo ɖe nèdi be yeƒe lolome nadzi ɖe edzi viea? Ðewohĩ èle agbagba dzem be yealé yeƒe kpekpeme si li fifia me ɖe asi. Nuka kee nèɖawɔ o, ele vevie be nànya nuɖuɖumeŋusẽ agbɔsɔsɔme si wòle be nàɖu gbesiagbe. Ele abe ami agbɔsɔsɔme si nèhiã be nàtsɔ ade ʋu me ene. Mina míakpɔ nusi tututu ŋu calorie ŋutinya sia ku ɖo.
Nukae nye nuɖuɖumeŋusẽ? Nukatae wòle vevie na mí?
Kpuie ko la, calorie nye ŋusẽ ƒe akpa ɖeka. Nusianu si míeɖuna henona la naa ŋusẽ míaƒe ŋutilã. Ŋusẽ siae míehiã be míagbɔ, míaƒe dzi naƒo, azɔ, abu tame, eye kpuie ko la, nusianu si míewɔna. Abe ale si ko ʋu hiã mɔ̃memi hafi wòate ŋu aƒu du ene la, míaƒe ŋutilã hã hiã nuɖuɖumeŋusẽ be wòate ŋu awɔ eƒe gbesiagbedɔwo.
Azɔ kpɔ ɖa, sɔsɔŋuɖoɖo bɔbɔe aɖe le afisia:
- Calorie siwo nèxɔna > calorie siwo nèzãna = lolo ƒe dzidziɖedzi.
- Calorie siwo nèɖuna < Calorie siwo nèfiãna = lolo dzi ɖeɖe kpɔtɔ.
- Calorie siwo nèɖuna = Calorie siwo nèfiãna = Kpekpeme nɔa nenema ke.
Eyata nuka kee nèɖanye o, ele vevie ŋutɔ be nànya nuɖuɖumeŋusẽ agbɔsɔsɔme si nèhiã.
Nukae afia nuɖuɖumeŋusẽ agbɔsɔsɔme si nèhiã gbesiagbe?
Calorie agbɔsɔsɔme si ame ɖesiaɖe hiã gbesiagbe la to vovo. Nu geɖe dzie wònɔ te ɖo koŋ.
1. Ƒe si woxɔ
Ne míele tsitsim la, míaƒe lãmenugbagbeviwo ƒe dɔwɔwɔ dzi ɖena kpɔtɔna. Esia fia be alesi míaƒe ŋutilã fiãa ŋusẽe dzi ɖena kpɔtɔna. Esia wɔe be míehiãa nuɖuɖumeŋusẽ ʋɛ aɖewo ne míele tsitsim wu esi míehiã esime míenɔ sue.
2. Ŋutsu alo nyɔnu nyenye (Gbɔdɔdɔ) .
Zi geɖe la, ŋutsuwo hiãa nuɖuɖumeŋusẽ geɖe wu nyɔnuwo. Susu vevitɔ si tae nye be ŋutsuwo lolo wu eye woƒe lãmekawo sɔ gbɔ vie. Lãmetsiwo fiãa nuɖuɖumeŋusẽ geɖe wu ami.
3. Dɔwɔna ƒe Dzidzenu
Esiae nye nu vevitɔ kekeake. Ne ènye amesi nɔa zikpui dzi ŋkeke bliboa la, ke nuɖuɖumeŋusẽ ʋɛ aɖewo koe nèhiã. Gake ne ènye amesi zɔa afɔ, ƒua du, tia kpo, hedea kame ŋkeke bliboa la, ke èhiã nuɖuɖumeŋusẽ geɖe wu. Elabena èle ŋusẽ geɖe zãm.
Mina míakpɔ nuɖuɖumeŋusẽ agbɔsɔsɔme si míehiã gbesiagbe la nyuie.
Tabla si le ete ate ŋu ana nàkpɔ nuɖuɖumeŋusẽ agbɔsɔsɔme si nèhiã gbesiagbe la nyuie. Gake ɖo ŋku edzi be esia mesɔ na amesiame o . Elabena ame eve siwo ƒe ƒexɔxɔ kple kɔkɔme sɔ gɔ̃ hã ƒe lãmenugbagbeviwo ƒe dɔwɔwɔ ƒe agbɔsɔsɔme ate ŋu ato vovo. Eyata zã esia abe mɔfianu ene ko .
| Hatsotso | Ƒe (ƒe) . | Ame si nɔa anyi kpoo | Dɔwɔwɔ le mɔ si sɔ nu | Le dɔwɔm |
|---|---|---|---|---|
| Ðeviwo (na akpa evea siaa) . | 2-3 | 1,000 ye | 1,000-1,400 ƒe xexlẽme | 1,000-1,400 ƒe xexlẽme |
| Nyɔnuwo | 4-8 | 1,200-1,400 ƒe xexlẽme | 1,400-1,600 ƒe xexlẽme | 1,400-1,800 ƒe xexlẽme |
| 9-13 | 1,400-1,600 ƒe xexlẽme | 1,600-2,000 ƒe xexlẽme | 1,800-2,200 ƒe xexlẽme | |
| 14-18 me | 1,800 ye | 2,000 ye | 2,400 ye | |
| 19-30 me | 1,800-2,000 ƒe xexlẽme | 2,000-2,200 ƒe xexlẽme | 2,400 ye | |
| 31-50 me | 1,800 ye | 2,000 ye | 2,200 ye | |
| 51+ ƒe xexlẽme | 1,600 ye | 1,800 ye | 2,000-2,200 ƒe xexlẽme | |
| Ŋutsuwo | 4-8 | 1,200-1,400 ƒe xexlẽme | 1,400-1,600 ƒe xexlẽme | 1,600-2,000 ƒe xexlẽme |
| 9-13 | 1,600-2,000 ƒe xexlẽme | 1,800-2,200 ƒe xexlẽme | 2,000-2,600 ƒe xexlẽme | |
| 14-18 me | 2,000-2,400 ƒe xexlẽme | 2,400-2,800 ƒe xexlẽme | 2,800-3,200 ƒe xexlẽme | |
| 19-30 me | 2,400-2,600 ƒe xexlẽme | 2,600-2,800 ƒe xexlẽme | 3,000 ye | |
| 31-50 me | 2,200-2,400 ƒe xexlẽme | 2,400-2,600 ƒe xexlẽme | 2,800-3,000 ƒe xexlẽme | |
| 51+ ƒe xexlẽme | 2,000-2,200 ƒe xexlẽme | 2,200-2,400 ƒe xexlẽme | 2,400-2,800 ƒe xexlẽme |
Nuka tututue nye wò dɔwɔna ƒe seƒe?
- Nɔƒenɔƒe: Esia fia amesiwo mewɔa kamedede tɔxɛ aɖeke le woƒe gbesiagbedɔwo godo o. Le kpɔɖeŋu me, ame aɖe si nɔa ɔfiszikpui dzi ŋkeke bliboa.
- Dɔwɔwɔ le mɔ si sɔ nu: Esia fia amesiwo tsɔ kpe ɖe woƒe gbesiagbedɔwo ŋu la, wowɔa dɔ si sɔ kple azɔlizɔzɔ abe kilometa 2.4 - 4.8 ene gbesiagbe.
- Dɔwɔwɔ: Esia fia amesiwo, tsɔ kpe ɖe woƒe gbesiagbedɔwo ŋu la, wowɔa kamedede si sɔ kple azɔlizɔzɔ wu kilometa 4.8 gbesiagbe. Ame siwo ƒoa kame hedea kame edziedzi la dzena le hatsotso sia me.
Aleke nèwɔna ɖua nuɖuɖumeŋusẽ dzi be nàɖe wò lolo dzi akpɔtɔ?
Be nàɖe wò lolo dzi akpɔtɔ la, ele be nàɖu nuɖuɖumeŋusẽ ʋɛ aɖewo wu esi nèfiãna gbesiagbe. Woyɔa esia be nuɖuɖumeŋusẽ ƒe agbɔsɔsɔ si mede ame dzi o wɔwɔ .
Tsɔe be nuɖuɖumeŋusẽ si nèhiã gbesiagbee nye nuɖuɖumeŋusẽ 2000. Ne èɖua nuɖuɖumeŋusẽ si ade 1500 gbesiagbe la, àva kpɔ nuɖuɖumeŋusẽ 500 ƒe gbɔdzɔgbɔdzɔ le ŋkekea ƒe nuwuwu. Be nàɖo ami sia si wòhiã la teƒe la, wò ŋutilã atɔ dzo ami siwo nèdzra ɖo. Le ɣeyiɣi aɖe megbe la, esia ana woaɖe lolo dzi akpɔtɔ.
Gake hafi nàdze nuɖuɖu sia tɔgbe gɔme la, kpɔ egbɔ be yeƒo nu kple yeƒe ɖɔkta . Nuɖuɖu dzi ɖeɖe kpɔtɔ fũ zi ɖeka ate ŋu ana nunyiame ƒe veve nasu ame si. Wò ɖɔkta ate ŋu aɖo aɖaŋu na wò le alesi nàɖe wò lolo dzi akpɔtɔ dedie kple le mɔ si asɔ na wò lãmesẽ nu.
Nukae nèwɔna be wò lolo nadzi ɖe edzi?
Be nàlolo la, ele be nàɖu nuɖuɖumeŋusẽ geɖe wu esi nèfiãna gbesiagbe. Ema fia be ele be nàwɔ nuɖuɖumeŋusẽ si sɔ gbɔ wu .
Gake esia mefia be woaɖu nuɖuɖu siwo me nunyiame mele o, nuɖuɖu siwo me ami le, kple nuɖuɖu vivi geɖe o. Ne èwɔe nenema la, ami koe aƒo ƒu ɖe wò ŋutilã me eye dɔlélewo abe ʋumemi ene ate ŋu adze dziwò. Be nàlolo le lãmesẽ me la, ele vevie be nàdzi nuɖuɖumeŋusẽ si nèɖuna ɖe edzi kple nuɖuɖu siwo me nunyiame le siwo me protein, carbohydrates siwo naa lãmesẽ, kple ami le .
Anyo wu be nàƒo nu tso esia ŋu kple wò ɖɔkta alo nuɖuɖuŋutinunyala eye nàwɔ nuɖuɖu ŋuti ɖoɖo si asɔ na wò.
Ðo ŋku edzi be menye nuɖuɖumeŋusẽ xexlẽ ɖeɖeko ŋue wòku ɖo o. Eku ɖe nuɖuɖu siwo me nèle nuɖuɖumeŋusẽ mawo xɔm tsoe hã ŋu. Le kpɔɖeŋu me, nuɖuɖumeŋusẽ 200 si tso atikutsetsewo kple nukuwo me nyo wu nuɖuɖumeŋusẽ 200 si tso tsokolet ɖeka me.
Gbedasi si Wotsɔ Yi Aƒeme
- Calorie agbɔsɔsɔme si hiã gbesiagbe la toa vovo tso ame ɖeka gbɔ yi bubu gbɔ le ƒe si woxɔ, ŋutsu alo nyɔnu nyenye, kple alesi wòwɔa dɔe nu.
- Be nàɖe wò lolo dzi akpɔtɔ la, ele be nàɖu nuɖuɖumeŋusẽ ʋɛ aɖewo wu esi nèfiã (calorie ƒe agbɔsɔsɔ si mede ame dzi o). Be nàlolo la, ele be nàɖu nuɖuɖumeŋusẽ geɖe wu esi nèfiã (calorie si sɔ gbɔ wu).
- Abe alesi wòle le nuɖuɖumeŋusẽ ƒe xexlẽme gome ene la, nunyiame si le nuɖuɖu siwo nèɖuna me hã le vevie ŋutɔ. Ƒo asa na nuɖuɖumeŋusẽ ƒuƒlu, si fia be nuɖuɖu siwo me nunyiame sɔ gbɔ ɖo, siwo me nunyiame aɖeke mele o.
- Mɔfiame si ku ɖe nusianu ŋu koe kplɔ̃ si le etame la nye. Ne èdi be yeanya nuɖuɖumeŋusẽ si sɔ na wò wu la, ke yi ɖɔkta alo nuɖuɖuŋutinunyala gbɔ.
- Kpɔ wò ɖɔkta gbɔ ɣesiaɣi hafi nàwɔ tɔtrɔ gã aɖeke le wò kpekpeme alo nuɖuɖu ŋu. Enye mɔ si le dedie wu eye wòde pɛpɛpɛ wu si dzi woato awɔe.
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