Sunethra (ƒe 38) va nye atikewɔƒe le Kuɖagbe si va yi ƒe ŋdi me kple ɖeɖi te eŋu vevie eye kuvia le ye ŋu. Enye sukunufiala.
"Ðɔkta Priya, togbɔ be medɔa alɔ̃ gaƒoƒo 8 le zã me hã la, mefɔna le ŋdi me ŋusẽ aɖeke mele ŋunye o. Ðeɖi te ŋunye ŋutɔ. Zi geɖe la, meɖua nane abe jam alo bun si me abolo le le ŋdi me eye menoa tii kplu ɖeka si me sukli gaƒoƒo 3 le. Gake kaka ŋdɔ ga 12 naƒo la, ɖeɖi te nye ŋutilã ŋu keŋkeŋ," Sunethra tsɔ eƒe kuxia ɖo ŋkume.
Meɖe eme nɛ tufafatɔe be, "Sunethra, wò kuxia le wò ŋdi nuɖuɖu me. Carbs siwo ŋu wokɔ si nèɖuna le ŋdi me, abe sukli kple abolo ɣi ene, nana wò ʋumesukli ƒe agbɔsɔsɔ dzina ɖe edzi eye emegbe wògaɖiɖina kabakaba (Sugar Crash). Esiae nye susu vevitɔ si ta nèsena le ɖokuiwò me be ɖeɖi te ye ŋu le ŋdi me. Míaƒe ŋutilã le abe super machine ene. Ehiã be woatsɔ nunyiame ƒe mɔ̃memi nyuitɔ kekeake ado dzoe le ƒe gɔmedzedze ŋkekea. Egbea, mina míaƒo nu tso alesi nàwɔ nuɖuɖu si da sɔ si akpe ɖe ŋuwò nànɔ ŋusẽ kpɔm le ŋkekea me katã ŋu."
🚨 Aflaga Dzĩ siwo hiã be woakpɔ egbɔ enumake
Togbɔ be ɖeɖiteameŋu ɣesiaɣi kple ŋusẽmanɔamesi ate ŋu atso nuɖuɖu si sɔ gbɔ hã la, ne èkpɔ dzesi siwo gbɔna la, ele be nàyi atikewɔƒe enumake elabena woate ŋu anye nɔnɔme si nu sẽ wu ƒe dzesiwo (e.g., ʋusɔgbɔdɔ, ʋumenugbagbeviɣidɔ, alo suklidɔ):
- Ðeɖiteameŋu atraɖii (ɖeɖiteameŋu sesẽ) si nɔa anyi kwasiɖa geɖe togbɔ be wogbɔ ɖe eme hedɔ alɔ̃ nyuie hã.
- Ŋutilã ƒe kpekpeme dzi ɖeɖe kpɔtɔ kabakaba le mɔ si mebɔ o nu agbagbadzedze manɔmee.
- Kɔ ƒe ŋgɔgbe ƒe vuvu (Goitre) alo vuvɔ/dzoxɔxɔ sesẽ ƒe ŋutetemanɔamesi.
- Tsikɔwuame si gbɔ eme ƒe seselelãme enuenu, aɖuɖɔɖɔɖɔ enuenu, kple nukpɔkpɔ si me kɔ o.
- Gbɔgbɔtsixe sesẽ kple akɔta ƒe tete ne èle dɔ si me kɔ gɔ̃ hã wɔm.
3 nuɖuɖu siwo gblẽa nu le ame ŋu siwo le nu gblẽm le míaƒe ŋutilã ŋu
Ame geɖe, siwo le mɔ kpɔm be yewoaɖe ɣeyiɣi dzi akpɔtɔ le ŋdi me la, ezu numame na wo be woaɖu nuɖuɖu siwo gbɔna siwo gblẽa nu le ŋutilã ŋu vevie:
1. Nuɖuɖu Siwo Ŋu Wotrɔ Asi Le: Nuvivinu siwo wowɔ kple nusiwo gblẽa nu le wo ŋu le soseti, nuɖuɖu siwo wobla ɖe agba me, kple abolomenuwo me, eye nunyiame si le wo me medea ame dzi boo o.
2. Nunono Siwo Me Sukli Le: Atikutsetse me tsi siwo wowɔ kple asi, aha siwo me gas le, kple tii/kɔfi si me sukli le ate ŋu ana ame nalolo eye suklidɔ ƒe afɔku nadzi ɖe edzi.
3. Trans Fats: Trans ami siwo le nuɖuɖu siwo wofli kabakaba me ate ŋu axe ʋukawo eye wòana dzidɔ nadze ame dzi.
Alesi woaɖa ŋdi nuɖuɖu be ŋusẽ nanɔ wo ŋu le ŋkekea me katã
Nuɖuɖu si da sɔ nye nuɖuɖu si me nunyiame siwo gbɔna le le agbɔsɔsɔ si sɔ me:
- Karbohydrates (Carbohydrates - 45-65%): Nusiwo le lãme na ame (Carbohydrates - 45-65%):Enaa ŋusẽ ŋutilãa hena gbesiagbedɔwo wɔwɔ. Le bli ɣi kple abolo ɣi teƒe la, tia carbohydrates siwo me nu sesẽwo le abe bli si wotsɔ lãgbalẽ wɔe, buckwheat, kple oats ene.
- Protein (Proteins - 10-35%): Ele vevie na lãmekawo ƒe tsitsi kple dɔlélenutsiŋutete. De azi, tɔmelã, lãmi, chickpeas, alo gbe damawo wò ŋdi nuɖuɖu me.
- Ami siwo naa lãmesẽ (Ami - 20-35%): Ekpena ɖe ahɔhɔ̃a ƒe dɔwɔwɔ kple lãmetsiŋusẽ ƒe dɔwɔwɔ ŋu. Woate ŋu akpɔ ami nyuiwo tso nuɖuɖuwo abe avoka, amititsetse ƒe ami, sesame-ku, kple atikutsetse ene me.
- Fiber, Vitamin, Kple Minerals: Atikutsetse yeyewo kple amagbe damawo kpena ɖe ŋutilã ƒe lãmenugbagbeviwo ƒe dɔwɔwɔ ŋu nyuie.
Gbesiagbe nuɖuɖu si da sɔ ƒe akpa veviwo (NHS ƒe mɔfiame) .
| Nuɖuɖu ƒe hatsotso | Gbesiagbe zazã si wokafu | Viɖe vevi siwo dona tso eme na lãmesẽ |
|---|---|---|
| Atikutsetsewo kple amagbewo | Ne mede ɖeke o la, akpa 5 ya teti gbesiagbe (5-a-day) . | Vitamin C, potassium, kple nusiwo tsia dzoxɔxɔ nu le eme ta la, ekpɔa ame ta tso dɔléle me. |
| Bran nukuwo | Nuɖuɖu bliboa ƒe akpa 1/3 lɔƒo | Fibre sɔ gbɔ ɖe eme, si kpɔa dɔgboa ta; eɖea ŋusẽ ɖe go vivivi le ŋkekea me katã. |
| Notsi kple notsi me nuɖuɖuwo | Le agbɔsɔsɔ si seɖoƒe li na me (ami si mebɔ o) . | Edoa ŋusẽ ƒuwo elabena calcium kple vitamin D sɔ gbɔ ɖe eme. |
| Dzadzɛ tsi | 2.5 - 3 lita gbesiagbe (8-10 kplu) . | Exea mɔ na tsikuɖiɖi eye wònaa ahɔhɔ̃a ƒe dɔwɔwɔ kple ŋutilã ƒe dzoxɔxɔ nɔa ɖoɖo nu. |
Nusiwo Nàwɔ & Nusiwo Nàwɔ O
| ✔️ Nusiwo woawɔ (Wowɔ) . | ❌ Mègawɔe o |
|---|---|
| No tsi dzadzɛ kplu ɖeka ne èfɔ ŋdi ko be wòana gbɔdzɔe wò ŋutilã. | Mègano ŋusẽdonu siwo wowɔ kple asi be ŋusẽ nanɔ ŋuwò le ŋkekea me katã o. |
| Wɔ ɖoɖo ɖe amagbe kple nuku siwo nèhiã na kwasiɖa bliboa ŋu do ŋgɔ le kwasiɖanuwuwu (Meal Prep) eye nàdzra wo ɖo. | Mègadzo le ŋdi nuɖuɖu dzi gbeɖe o. Enye nu vevitɔ kekeake si kpɔa ŋusẽ ɖe wò ŋkekea ƒe dɔwɔnawo dzi. |
| Ne èno tii alo kɔfi la, noe gaƒoƒo ɖeka ya teti le nuɖuɖu vevitɔ ɖuɖu vɔ megbe (be màdo kplamatse iron ƒe xɔxlɔ̃ o). | Ƒo asa na nuɖuɖu siwo me ami le, esiwo me nu ʋeʋĩwo le, alo nuɖuɖu gãwo ɖuɖu le zã me. Esia ate ŋu ana nàse le ɖokuiwò me be yemele dedie kura o eye yeawɔ kuvia le ŋufɔke. |
❓ Nyabiase bubu aɖewo siwo ate ŋu anɔ asiwò (FAQ) .
Nukatae abolo ɣi mesɔ na ŋdi nuɖuɖu o? ▼
Abolo ɣi nye starch bɔbɔe aɖe si woɖe eƒe ka ɖa. Ŋutilãa xɔae kabakaba eye wòdoa sukli ƒe agbɔsɔsɔ ɖe ʋu me kabakaba, gake egaɖiɖina kabakaba le gaƒoƒo ʋɛ aɖewo megbe. Esia ate ŋu ana ame nase le eɖokui me be ɖeɖi te ye ŋu vevie eye dɔ nawu ye le ŋkekea me.
Protein ƒomevi nyuitɔwo kekeake kawoe na amagbeɖulawo be woaɖu le ŋdi me? ▼
Amagbeɖulawo ate ŋu akpɔ protein si me nunyiame geɖe le tso mɔliwo abe chickpeas, mung beans, peas, kple lentils, kpakple nukuwo abe soya, tofu, kple peanuts ene me.
Ðe tsikuɖiɖi ate ŋu ana ŋusẽ dzi naɖe akpɔtɔa? ▼
Ẽ, tsikuɖiɖi dzɔna ne míaƒe ŋutilã me tsi ƒe agbɔsɔsɔ ɖiɖi 1-2% gɔ̃ hã, si ɖea ʋu ƒe agbɔsɔsɔ dzi kpɔtɔna eye wòɖea oxygen ƒe agbɔsɔsɔ si ɖoa ahɔhɔ̃a me dzi kpɔtɔna. Esia gblẽa nu le taɖuame sesẽ, ɖeɖiteameŋu, kple susu ƒe dɔwɔwɔ dzi ɖeɖe kpɔtɔ ŋu tẽ.
Ðe kɔfi nono ate ŋu ana ŋusẽ nanɔ ame ŋu ɣesiaɣi gbesiagbea? ▼
Togbɔ be caffeine si le kɔfi me nyɔa ahɔhɔ̃a hena ɣeyiɣi aɖe hã la, enono fũ ate ŋu agblẽ alɔ̃dɔdɔ me eye wòana ŋutilãa ƒe dzɔdzɔmeŋusẽ nagbɔdzɔ le ɣeyiɣi didi aɖe megbe. Anyo wu be nàɖo seɖoƒe na kɔfi kplu 1-2 ko gbesiagbe.
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