Le Sri Lanka la, míelɔ̃a ƒumelãwo ɖuɖu. Tsɔ kpe ɖe shrimp, squid, kple crab ŋu la, ‘matti’ hã nye nuɖuɖu si mía dometɔ aɖewo lɔ̃a ɖuɖu. Esiawo nye ƒumelã ƒomevi aɖe si ƒe lã vivi aɖe le eƒe go si ƒe amadede nye blɔ-yibɔ me. Gake ènya be viɖe kple afɔku aɖewo hã le lãgbalẽgolo siawo ɖuɖu mea? Mègatsi dzi o, egbea míaƒo nu tso nusiwo wòle be nànya hafi aɖu lãgbalẽgolo ŋu.
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Gbã la, mina míakpɔe ɖa, nukawoe nye ƒumelã siawo?
Mussels nye lãkle ƒomevi aɖe si ƒe asike nye eve. Blue mussel ye nye mussel ƒomevi si míeɖuna wu. Lã siawo ƒoa ƒu ɖe teƒe ɖeka heɖea nugbagbevi suesuesuewo (plankton) siwo le tsia dzi le atsiaƒu me la ɖa. Bu wo be wonye mɔ̃ si woɖea tsi le.
Esi wònye be woɖea tsia alea ta la, ɣeaɖewoɣi dɔlékui kple aɖi siwo gblẽa nu le tsia me hã ate ŋu aƒo ƒu ɖe woƒe ŋutilã me. Esia koŋ tae wòle be míaɖɔ ŋu ɖo vie ne míele lãgbalẽgolo ɖum. Togbɔ be nu gblẽnu siawo ƒe akpa gãtɔ tsrɔ̃na ne woɖa wo nyuie hã la, aɖi aɖewo ate ŋu anɔ anyi.
Fifia la, ƒumelã siwo wodona le agblewo dzi hã li, si fia be wodona ɖe ka siwo wotsɔ ƒo ƒu ɖe atsiaƒua ŋu dzi. Esi womele atsiaƒu gɔme o ta la, wole dzadzɛ vie. Gake ne aɖinuwo le tsia me la, woate ŋu age ɖe ŋutilãa me kokoko. Eyata togbɔ be lãklewo ɖea vi na lãmesẽ hã la, ame aɖewo ɖuɖu le afɔku me wu.
Aleke gbegbee nunyiame le lãgbalẽgolowo me?
Le nyateƒe me la, lãgbalẽgolo nye nuɖuɖu si me nunyiame le ŋutɔ. Mina míalé ŋku ɖe nusi le lãgbalẽgolo siwo woɖa siwo ade gram 85 (ounces 3) me ŋu.
| Nunyiame ƒe akpa aɖe | Lolome |
|---|---|
| Calorie siwo le lãme na ame | 146. Ƒe 146 |
| Protein ) ƒe dɔwɔwɔ | gram 20 ƒe kpekpeme |
| Da ami | gram 4 ƒe kpekpeme |
| Carbohydrates ƒe agbɔsɔsɔ | gram 6 ye |
| Vitamin C | Agbɔsɔsɔ gã aɖe le eme |
| Ga | Nusi hiã gbesiagbe ƒe akpa 1/3 lɔƒo |
| Vitamin A kple Calcium | Agbɔsɔsɔ ɖedzesi aɖe le eme |
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Le nunyiame sia ta la, viɖe geɖe le míaƒe ŋutilã ŋu ne míeɖu lãgbalẽgolowo.
Protein si ƒe nyonyome de ŋgɔ wu ƒe nudzraɖoƒe
Protein dzɔtsoƒe si sɔ gbɔ ŋutɔ le lãgbalẽgolowo me. Amino acid vevi siwo katã míaƒe ŋutilã hiã la le wo me . Kpuie ko la, amino acid siawoe nye protein ƒe akpa veviwo. Míaƒe ŋutilã ɖua protein si le esia me bɔbɔe. Protein sia kpena ɖe ame ŋu ŋutɔ le ŋusẽdodo ŋutilã ƒe lãmekawo me, edoa ŋusẽ dɔlélenutsiŋutete , doa ŋusẽ ƒuwo eye wòdaa abi kaba . Ne èɖu lãmi gram 85 la, ame mamã dedie akpɔ protein si hiã ŋkeke ɖeka ƒe 40%.
Ekpena ɖe ame ŋu be ʋusɔgbɔdɔ nagatsi o
Iron deficiency anemia , alo abe alesi míeyɔnae ene la, ʋusɔgbɔdɔ , nye dɔléle si bɔ ŋutɔ le míaƒe dukɔa me. Esia wɔnɛ be ɖeɖi tea ŋutilãa ŋu eye wògbɔdzɔna. Nɔnɔme sia bɔ ɖe míaƒe nyɔnuwo dome vevietɔ, vevietɔ vidada funɔwo. Mussels nye nuɖuɖu si me iron sɔ gbɔ ɖo. Vitamin B12 hã sɔ gbɔ ɖe wo me, si le vevie ŋutɔ na ʋumenugbagbevi dzĩwo wɔwɔ.
Eyata ate ŋu aɖe vi ŋutɔ na amesiwo iron ƒe vevesese le fu ɖem na be woatsɔ nuɖuɖu aɖe abe lãgbalẽ ene akpe ɖe woƒe nuɖuɖu ŋu, le ɖɔkta ƒe aɖaŋuɖoɖo dzi wɔwɔ me.
Enyo na dzi ƒe lãmesẽ
Omega-3 amiwo hiã vevie na dzi ƒe lãmesẽ. Wokpena ɖe ame ŋu wòɖɔa dzi ƒe tsotso ɖo, woɖea ʋu ƒe sisi dzi kpɔtɔna, eye ʋukawo nanɔ lãmesẽ me. Omega-3s, EPA kple DHA sɔ gbɔ ɖe ƒumelãwo kple ƒumelãwo me koŋ.
Ðe nèle agbagba dzem be yeaɖe yeƒe lolo dzi akpɔtɔa?
Ne èle agbagba dzem be yeaɖe yeƒe lolo dzi akpɔtɔ la, ƒumelãwo nye tiatia nyui aɖe. Woƒe nuɖuɖumeŋusẽ mesɔ gbɔ o gake nunyiame geɖe le wo me. Gake ɖo ŋku edzi be ne èɖa wo le ami geɖe me la, aɖe viɖe siwo le wo ŋu la ɖa. Wo ɖaɖa, wo tsɔtsɔ ƒu gbe, kple wo ɖaɖa kple nuɖuɖuvivinu siwo me nunyiame mesɔ gbɔ ɖo o ye nye mɔ nyuitɔ siwo dzi woato.
Gake kpɔ nyuie! Afɔku siwo le lãgbalẽgolo ɖuɖu me
Tsɔ kpe ɖe viɖe siwo le eme ŋu la, afɔku aɖewo le lãgbalẽgolo ɖuɖu me. Ele vevie be nànya nusiawo.
| Ŋɔdzi | Numeɖeɖe kple nusi woawɔ |
|---|---|
| Aɖi si Wotsɔna Le Ƒumelãwo Me | Mussels ateŋu anye aɖi ɣeaɖewoɣi le nɔnɔmewo abe ‘red tides’ le atsiaƒu me ta. Esiawo ɖuɖu ate ŋu ahe nɔnɔme sesẽwo abe dɔgbo ƒe ʋuʋu kple lãmekawo ƒe tsitsi emegbe ene vɛ. Esia medzɔna le lãgbalẽgolo siwo woƒlena le asi me gome o. Ne wò ŋutɔ nèlé wo la, bia lãmesẽnyawo gbɔ kpɔlawo le mia gbɔ. Ne ɖikeke le ŋuwò la, yi kɔdzi ƒe Atikewɔwɔ Kpata ƒe Dɔwɔƒe (ETU) enumake. Ne ehiã la, ƒo ka na Dukɔa ƒe Aɖi Ŋuti Nyatakaka Dɔwɔƒe si le Colombo Dukɔa ƒe Kɔdzi hena aɖaŋuɖoɖo. |
| Mercury ƒe agbɔsɔsɔ | Mercury aɖe le ƒumelã akpa gãtɔ me. Gake nugbagbevi suewo abe ƒumelãwo ene ƒe agbɔsɔsɔ le ʋɛ wu. Nuɖuɖu si ade gram 340 (ounces 12) kwasiɖa sia kwasiɖa mele dedie na ame akpa gãtɔ o. Ele vevie be funɔwo naƒo nu tso esia ŋu kple woƒe ɖɔkta eye woawɔ ɖe woƒe aɖaŋuɖoɖowo dzi. |
| Nusiwo ŋu nulɔdɔ le | Ƒumelãwo ƒe nulɔdɔwo bɔ ŋutɔ, eye ate ŋu ade ame ƒe agbe afɔku me gɔ̃ hã. Ne ƒumelã bubuwo abe shrimp alo crab ene ƒe nulɔdɔ le ŋuwò la, ƒo asa na lãgbalẽgolo ɖuɖu kura. |
| Afɔku siwo le nuɖuɖu ƒuƒu me | Afɔku le lãgbalẽgolo ƒuƒu ɖuɖu me na ame aɖewo ŋutɔ. Vevietɔ amesiwo ŋu kansa, aklãdɔ, suklidɔ, dɔlélenutsiŋutete si gbɔdzɔ, kple nuɖuɖumeŋusẽ ƒe dɔlélewo le la, ele be woaɖu lãgbalẽgolo ne woɖa wo nyuie vɔ ko godoo . |
Gbedasi si Wotsɔ Yi Aƒeme
- Mussels nye nuɖuɖu si me nunyiame le ŋutɔ, eye protein, iron, kple Omega-3 sɔ gbɔ ɖe eme.
- Esiawo ɖuɖu ƒuƒu ate ŋu ana dɔlékuiwo naxɔ ame eye aɖi nadze ame dzi. Ƒo asa na wo ɖuɖu ƒuƒlu.
- Ne ƒumelãwo ƒe nulɔdɔ le ŋuwò la, ƒo asa na lãgbalẽgolo ɖuɖu keŋkeŋ.
- Ele vevie ŋutɔ be vidada funɔwo, amesiwo ƒe dɔlélenutsiŋutete gbɔdzɔ, kple amesiwo ŋu dɔléle sesẽwo le be woakpɔ woƒe ɖɔkta hafi aɖu lãgbalẽgolo.
- Ne èsusu be aɖi le ye ŋu la, yi kɔdzi ƒe Dɔwɔƒe si Kpɔa Nudzɔdzɔ Kpatawo Gbɔ (ETU) enumake.
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