Ðe nunyiame siawo mele wò nuɖuɖu me oa? (Nunyiame Siwo Bu) Mina míaƒo nu tso esia ŋu!

Ne míebu lãmesẽ me nɔnɔ ŋu la, mía dometɔ akpa gãtɔ bua "nu siwo mele be míaɖu o" ŋu gbã, alo? Nuwo abe "ami menyo o" kple "sukli menyo o" ene nye esiwo ŋu míetsi dzi ɖo wu. Gake ènya be ne míebu nusiwo wòle be míaɖe ɖa le míaƒe nuɖuɖu me ko ŋu la, le nyateƒe me la, nunyiame vevi geɖe siwo míaƒe ŋutilã hiã la toa mía ŋua? Nuɖuɖu ƒe gbɔdzɔgbɔdzɔ abe esia ene bɔ, le amesiwo susu be yewoɖua nu nyuie eye yewoɖɔa ŋu ɖo gɔ̃ hã gome.

Le nyateƒe me la, nunyiame vevi 7 aɖewo li siwo ŋu míenya o. Woawoe nye calcium, potassium, fiber, magnesium, vitamin A, vitamin C, kple vitamin E. Esiawo le vevie na ŋutilã. Gake mègatsi dzi o. Hafi nàyi atikedzraƒe aɖaƒle vitamin-tike gbogbo aɖewo evɔ màbia ɖɔkta o la, mɔ bɔbɔe siwo le lãmesẽ me li siwo dzi nàto atsɔ nunyiame siawo akpe ɖe wò nuɖuɖu ŋu. Na míakpɔ alesi wòawɔe ɖa.

1. Kalsium si woyɔna be Calcium

Mí katã míese tso suku be calcium nyo na ƒuwo kple aɖuwo, eye be míekpɔa calcium tso notsi nono me. Gake calcium metɔ ɖe afima o. Tsɔ kpe ɖe ŋusẽdodo míaƒe ƒuwo ŋu la, calcium hiã vevie be míalé dzi ƒe tsotso nyuie, lãmekawo ƒe dɔwɔwɔ, kple bubu geɖe me ɖe asi.

Calcium agbɔsɔsɔme kae nèhiã gbesiagbe?

Etrɔna ne ame tsi.

• Ame tsitsi siwo xɔ ƒe 50: miligram 1,000 gbesiagbe.
• Le amesiwo xɔ wu ƒe 50 gome la: miligram 1,200 gbesiagbe.

Gake ne ƒumeŋuɖui , si nye dɔléle si nana ƒuwo ƒuna la ate ŋu adze dziwò la , ƒo nu kple wò ɖɔkta. Ate ŋu aɖo aɖaŋu be woazã atike si lolo wu.

Wokpɔa calcium bɔbɔe tso notsi kple nyinotsi me. Gake ne mèlɔ̃a notsi nono o, alo ne kuxiwo le ŋuwò la, mègasusu be calcium-tikewoe nye egbɔkpɔnu o. Mɔ bubu geɖewo li siwo dzi woato akpɔ calcium.

2. Potassium ƒe ƒuƒoƒo

Nuɖuɖuŋutinunyalawo gblɔ be: “Amewo menya nu boo aɖeke tso potassium ŋu ŋutɔŋutɔ o.” "Ame akpa gãtɔ menya alesi gbegbe wòle vevie gɔ̃ hã o, vevietɔ le ʋu ƒe sisi nyuie me léle ɖe asi ta." Potassium hã le vevie na tsi ƒe dadasɔ le míaƒe ŋutilã me, kple na lãmekawo kple lãmekawo ƒe dɔwɔwɔ.

Ele be ame tsitsi naxɔ potassium miligram 4,700 gbesiagbe. Le nyateƒe me la, potassium le nuɖuɖu geɖe me, abe atikutsetsewo kple amagbewo ene. Eyata adze abe ɖe wòle bɔbɔe be nàkpɔ ga home si nèhiã ene. Gake kuxiae nye be, ame akpa gãtɔ meɖua atikutsetse kple amagbewo wòsɔa gbɔ o.

Ne míebu akɔɖu ŋu la, potassium ŋue míesusuna. Gake mɔ nyui bubuwo li siwo dzi woato akpɔ potassium.

3. Fibre (Fibre) ƒe ƒuƒoƒo

Ðewohĩ èse nu geɖe tso viɖe siwo fiber, alo nusi míeyɔna be, nunyiame sia, ɖena le lãmesẽ me ŋu. Gake ne míeƒo nu tso dɔgbo ƒe dɔwɔwɔ kple dɔmeɖui ŋu la, ame geɖe susuna be fibre nye nusi ŋu wòle be nàtsi dzi ɖo ne èle tsitsim.

Eyata nuka tututue fibre wɔna? Tsɔ kpe ɖe mɔxexe ɖe dɔmeɖui nu ŋu la, fibre kpena ɖe ame ŋu hã be wòakpɔ ame ta tso dzidɔ, suklidɔ ƒomevi evelia , kple kansa ƒomevi aɖewo me. Ele vevie hã na amesiwo le agbagba dzem be yewoaɖe woƒe lolo dzi akpɔtɔ elabena nuɖuɖu siwo me fibre sɔ gbɔ ɖo kpena ɖe ŋuwò nèsena le ɖokuiwò me be yeɖi ƒo eye calorie mesɔ gbɔ ɖe wo me o.

Fibre agbɔsɔsɔme kae nèhiã gbesiagbe?

• Nyɔnuwo (ƒe 19-50): gram 25 gbesiagbe
• Nyɔnuwo (ƒe 51+): gram 21 gbesiagbe
• Ŋutsuwo (ƒe 19-50): gram 38 gbesiagbe
• Ŋutsuwo (ƒe 51+): gram 30 gbesiagbe

Nuɖuɖu siwo me fibre sɔ gbɔ ɖo dometɔ aɖewoe nye nuku blibowo, mɔli (chickpeas, lentils, kple beans), amagbewo, kple atikutsetsewo. Fibre sɔ gbɔ ɖe gbe yibɔ, mɔli vivi (si ŋu ŋutigbalẽ le), pears, kple bran bread koŋ.

4. Magnesium ƒe ƒuƒoƒo

Magnesium nye nunyiame vevi bubu si kpɔa gome le nusiwo katã yia edzi le míaƒe ŋutilã me me. Magnesium hiã vevie be wòado ŋusẽ ƒuwo, be dɔlélenutsiŋutete nanɔ lãmesẽ me, eye wòana dzi, lãmekawo, kple lãmekawo nawɔ dɔ.

Magnesium agbɔsɔsɔme kae nèhiã gbesiagbe?

• Nyɔnuwo (ƒe 19-30): miligram 310 gbesiagbe
• Nyɔnuwo (ƒe 31+): miligram 320 gbesiagbe
• Ŋutsuwo (ƒe 19-30): miligram 400 gbesiagbe
• Ŋutsuwo (ƒe 31+): miligram 420 gbesiagbe

Magnesium dzɔtsoƒe nyuitɔ kekeakee nye Brazil nukuwo, nuku blibowo, tɔmelãwo abe halibut ene, kple almond .

5, 6, 7. Vitamin A, C, kple E

Vitamin etɔ̃ siawo katã le vevie ŋutɔ na míaƒe lãmesẽ.

Vitamin A

Míenya be esia nyo ŋutɔ na ŋku ƒe nukpɔkpɔ. Menye ema ɖeɖeko o, ke vitamin A hã le vevie na dɔlélenutsiŋutete kple lãmenugbagbeviwo ƒe tsitsi le ŋutilãa me. Ŋutsu tsitsi hiã microgram 900 gbesiagbe eye nyɔnu hiã microgram 700 . Vitamin A sɔ gbɔ ɖe amagbe ɣi kple amadede dzẽ kple atikutsetsewo abe mɔli, karɔt, kple aŋanyi ene me.

Vitamin C

Vitamin C nye antioxidant sẽŋu aɖe si doa ŋusẽ dɔlélenutsiŋutete. Exea mɔ na ŋutilãa ƒe lãmenugbagbeviwo ƒe gbegblẽ. Ekpena ɖe ame ŋu hã be woawɔ collagen, si le vevie na ƒuwo kple ƒunukpeƒewo. Ŋutsu tsitsi hiã miligram 90 gbesiagbe eye nyɔnu hiã miligram 75 . Àte ŋu akpɔ vitamin C tso nusiwo le abe atadi dzĩ, amititsetse, strawberry, kple broccoli ene me .

Vitamin E

Ne ame geɖe ɖe nuɖuɖu siwo me ami sɔ gbɔ ɖo dzi kpɔtɔ be yewoanɔ lãmesẽ me la, woƒoa asa na nuɖuɖu siwo me vitamin E sɔ gbɔ ɖo hã. Esia le alea elabena vitamin E le nukuwo, nukuwo, kple amiwo me wu . Enye atike sesẽ aɖe si tsia dzoxɔxɔ nu hã. Eyata ele vevie be nàɖe ami gbegblẽwo (ami siwo me ami ʋeʋĩ kple ami siwo me ami mele o) dzi akpɔtɔ eye nàtsɔ ami nyui aɖewo (ami siwo me ami mele o) akpe ɖe wò nuɖuɖu ŋu. Ame tsitsi hiã vitamin E si ade miligram 15 gbesiagbe. Enɔa nuwo abe ɣe ƒe keklẽ, almond, kple atikutsetsebolo ene me .

Nunyiame bubu siwo ŋu wòle be woalé ŋku ɖo etɔxɛe

Ele be ƒuƒoƒo tɔxɛ aɖewo nabu nunyiame siawo ŋu geɖe wu.

• Vitamin D: Vitamin D hiã vevie be ŋutilãa nate ŋu axɔ calcium. Míaƒe ŋutilã wɔa vitamin D ne míele ɣe ƒe keklẽ me. Eyata amesiwo medona gota fũ o, wodoa ɣe ƒe ŋkumewu ɣesiaɣi, eye woƒe ŋutigbalẽ biã la ate ŋu axɔ vitamin D ƒe veve.
• Folic Acid: Esia le vevie na nyɔnuwo le fufɔɣi. Esia kpena ɖe vidzĩa ƒe vidzidzi ƒe nuwɔametɔnyenye ƒe afɔkua dzi kpɔtɔna. Togbɔ be folic acid le lãmi, aŋanyi, kple broccoli me hã la, ele vevie be funɔwo nano folic acid ƒe atikekuiwo abe alesi woƒe ɖɔkta kafui ene.
• Iron: Iron le vevie na ɖetugbuiwo kple vidada funɔwo koŋ. Iron le nuɖuɖuwo abe lã, aŋanyi, koklozi, kple soya ene me.
• Vitamin B12: Esia le vevie na ʋumenugbagbevi dzĩwo wɔwɔ. Ne míele tsitsim la, ŋutete si le mía si be míaxɔ vitamin B12 tso nuɖuɖu me dzi ɖena kpɔtɔna. Eyata ele be amesiame si xɔ wu ƒe 50 nabu nuɖuɖu siwo me vitamin B12 le ɖuɖu alo nuɖuɖu kpeɖeŋutɔ nono abe alesi woƒe ɖɔkta ɖo aɖaŋue ene ŋu.

Ðe womate ŋu atsɔ kpeɖeŋutɔtikewo axe fe ɖe gbɔdzɔgbɔdzɔ sia ta oa?

Ðewohĩ àsusu be anɔ bɔbɔe be nusiawo katã nanɔ vitamin-tike me tsɔ wu be nàtsi dzi ɖe nuɖuɖu didi ŋu. Gake eŋutinunyalawo gblɔ be ele be nuɖuɖu siwo wotsɔ kpena ɖe ame ŋu nanye mɔnu mamlɛtɔ.

Woɖoe be woano kpeɖeŋutɔtikewo tsɔ kpe ɖe nuɖuɖu si naa lãmesẽ ŋu, ke menye be woatsɔ aɖo eteƒe o. Le nyateƒe me la, numekukuwo ɖee fia be nuɖuɖu siwo wotsɔ kpena ɖe nuɖuɖu ŋu menaa nunyiame ƒe viɖe siwo le dzɔdzɔmenuɖuɖuwo me o.

Nyateƒee, le go aɖewo me la, wò ɖɔkta ate ŋu aɖo aɖaŋu na wò be nàzã atike si akpe ɖe ŋuwò. Le kpɔɖeŋu me, ne ƒumeŋuɖui le afɔku me la, woate ŋu agblɔ na wò be nàno calcium kple vitamin D ƒe kpeɖeŋutɔ.

Gake ɖo ŋku edzi be mègano atike siwo kpena ɖe ame ŋu le didi nu gbeɖe o. Nunyiame aɖewo ate ŋu anye aɖi na ŋutilã ne wono wo wògbɔ eme. Eyata, lé ŋku ɖe wò nuɖuɖu ŋu eye nàƒo nu kple wò ɖɔkta be nàtso nya me nenye be èhiã kpeɖeŋutɔ ŋutɔŋutɔ.

Aleke mawɔ anya ne nunyiame siawo le asinye wòsɔ gbɔ nam?

Mele bɔbɔe be manya tututu nenye be nunyiame siawo katã le asinye o. Ne èlé ŋku ɖe nusi woŋlɔ ɖe nuɖuɖu ƒe agba dzi ŋu la, nyatakaka aɖewo li tso nuwo abe fibre kple vitamin C ene ŋu, gake esesẽna be nàkpɔ nyatakaka tso nu bubu ɖesiaɖe ŋu, abe potassium kple magnesium ene.

Eyata nukae nye egbɔkpɔnua? Ðe wòle be nàŋlɔ nusianu si nèɖuna ɖe agbalẽ me, adae ɖe nudanu dzi, eye nàtsɔ akɔntabubumɔ̃ abu akɔntaa? Ao, eŋutinunyalawo gblɔ be mehiã be nàwɔe o. Wogblɔ be: "Mègatsi dzi fũu ɖe akɔntabubu siwo sɔ pɛpɛpɛ ŋu o."

Ke boŋ dze agbagba nàɖu nuɖuɖu vovovowo. Lé fɔ ɖe atikutsetsewo, amagbewo, kple nuku blibowo ŋu. Emae nye mɔ nyuitɔ si dzi nàto akpɔ nunyiame siwo katã wò ŋutilã hiã. Le afisia hã la, mègabu nusiwo menyo be woaɖu o ŋu ko o. Ke boŋ bu nu nyui siwo nàte ŋu atsɔ akpe ɖe wò nuɖuɖu ŋu la ŋu. Mègaɖe nuɖuɖu aɖe ɖa keŋkeŋ le esi ami alo sukli vi aɖe le eme ta ko o. Ðewohĩ nunyiame vevi bubu siwo nèhiã ŋutɔŋutɔ la anɔ eme.