Tso esime nèva nya be yeazu vidada la, èɖɔa ŋu ɖo le nusiwo nèɖuna ŋu wu tsã, alo? Le nyateƒe me la, enye dzɔdzɔme tɔ ŋutɔ. Togbɔ be ɖewohĩ àdze wò ŋkekea gɔme kple kɔfi kplu ɖeka kple donut hã la, fifia si vidzĩ sue aɖe le tsitsim le wò dɔme la, èbua nusianu si nèɖuna ŋu zi eve. Elabena nuɖuɖu si nèɖunae nye mɔ vevitɔ kple mɔ ɖeka kolia si dzi viwòa tona kpɔa nunyiame siwo wòhiã be wòatsi.
Le fufɔɣi la, protein kple calcium hiã vevie na viwòa ƒe lãkusiwo kple ƒuwo ƒe tsitsi. Tsɔ kpe ɖe eŋu la, folic acid hã hiã be woatsɔ axe mɔ ɖe vidzidzi ƒe gbɔdzɔgbɔdzɔwo nu le vidzĩa ƒe ahɔhɔ̃ kple lãmekawo me. Tsɔ kpe ɖe eŋu la, iron hã hiã wu alesi wònɔna be wòakpe ɖe ʋumenugbagbevi dzĩ siwo tsɔa oxygen yia vidzĩa gbɔ la wɔwɔ ŋu. Eyata mina míakpɔ nuɖuɖu gã siwo wòle be nàtsɔ akpe ɖe wò nuɖuɖu ŋu le ɣeyiɣi xɔasi sia me ɖa.
1. Nuku Blibowo
Nuku blibowo abe bli dzẽ, buckwheat, oats, kple nuku blibo bubuwo ene nyo na lãmesẽ sã wu abolo ɣi kple bli ɣi. Nunyiamewo abe folic acid kple iron ene le wo me, eye fibre hã sɔ gbɔ ɖe wo me. Fibre sia kpena ɖe ame ŋu be woaxe mɔ ɖe dɔmeɖui nu, si ame geɖe kpɔna le fufɔɣi.
Àte ŋu atsɔ nuku siawo ƒomevi akpe ɖe wò nuɖuɖu ŋu le ŋkekea me katã.
- Le ŋdi me: Wɔ oatmeal aɖe.
- Ŋdɔnuɖuɖu: Ƒo wò curry si nèzãna ɖaa kple bran bli aɖewo.
- Fiẽnuɖuɖu: Ƒo roti si wotsɔ chickpeas alo pitta aɖe wɔ.
To mɔ sia dzi la, nuku siawo tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu ana ŋusẽ kple nunyiame si mia kple viwòa miehiã.
2. Gbe kple Lãmetsi
Lãmetsi nye míaƒe nuɖaƒe ƒe akpa vevi aɖe. Ele vevie ŋutɔ hã be nàde mɔli abe chickpeas, cowpeas, green beans, kple soyabeans ene wò nuɖuɖu me le ɣeyiɣi sia me. Woate ŋu aɖu esiawo abe tsinyegoe ene, le sabala me, alo ne woɖa wo gɔ̃ hã.
Menye numeɖenu koe nuku siawo nye o, ke wonye nunyiameŋusẽ si me protein kple fibre yɔ fũu . Hã,
- Iron: Ekpena ɖe ŋutilãa ŋu wòwɔa ʋu eye wòxea mɔ na ʋusɔgbɔdɔ , si bɔ le fufɔɣi.
- Folate: Esiae nye folic acid ƒe dzɔdzɔme ƒomevi. Ele vevie be woaxe mɔ ɖe ahɔhɔ̃mekawo ƒe dɔmawɔmawɔ nyuie le vidzĩa ƒe lãmekawo me nu.
- Calcium: Ehiã be wòatu vidzĩ ƒe ƒu kple aɖu sesẽwo ɖo.
- Zinc: Ele vevie ŋutɔ na lãmenugbagbeviwo ƒe tsitsi kple dɔlélenutsiŋutete .
Eyata mègaŋlɔ be be yeade nuku ƒomevi aɖe abe esia ene zi ɖeka ya teti gbesiagbe o.
3. Tɔmelã siwo me ami le abe salmon (Salmon) ene .
Omega-3 amiwo hiã vevie na vidzĩ ƒe ahɔhɔ̃ kple ŋkuwo ƒe tsitsi nyuie . Salmon nye nunyiame xɔasi sia tsoƒe gã aɖe. Tsɔ kpe ɖe eŋu la, salmon nye protein kple vitamin B dzɔtsoƒe nyui aɖe.
Nusiwo doa vɔvɔ̃ na ame geɖe le tɔmelã ɖuɖu ŋu dometɔ ɖekae nye mercury si le eme. Gake mercury mesɔ gbɔ ɖe tɔmelã siwo le abe salmon, sardines, kple herring ene me o. Àte ŋu aɖu tɔmelã siawo ƒomevi, siwo me mercury mesɔ gbɔ ɖo o, siwo ade gram 340 (ounces 12) kwasiɖa sia kwasiɖa dedie. Gake ƒo asa na tɔmelã gãwo abe tuna kple mackerel ɖuɖu edziedzi.
Vevietɔ: Ðo ŋku edzi ɣesiaɣi be nàɖa tɔmelã nyuie. Àte ŋu aɖui si woɖa, woɖae, alo woɖae le mɔli me.
4. Aziwo
Azi nye nuɖuɖu si wɔwɔ le bɔbɔe ŋutɔ, si me nunyiame le. Azi nye protein dzɔtsoƒe gã aɖe si naa amino acid siwo katã miehiã la mia kple viwòa. Vitamin kple mineral siwo wu wuieve hã le wo me.
Le esiawo dome la, choline le vevie ŋutɔ. Abe folic acid ene la, choline hã le vevie ŋutɔ na vidzĩa ƒe ahɔhɔ̃ kple aklã ƒe tsitsi .
Vevietɔ ŋutɔ: Mègaɖu azi ƒuƒu alo esi womeɖa nyuie o gbeɖe o. Le kpɔɖeŋu me, ƒo asa na salad siwo wotsɔ azi ƒuƒu wɔ, alo bullseye si womeɖa nyuie o, elabena dɔlékui siwo me afɔku le abe Salmonella ene ate ŋu anɔ esiawo me. Tsɔ aziawo ɖa alo ɖa wo ɣesiaɣi vaseɖe esime azi ɣia kple azi tutu siaa naɖa bliboe.
5. Atikutsetse siwo me Vitamin C sɔ gbɔ ɖo
Vitamin C, potassium, folate, kple fiber sɔ gbɔ ɖe atikutsetsewo abe blueberries kple raspberry ene me. Togbɔ be nusiawo mebɔ le míaƒe dukɔa me o hã la, atikutsetse siwo naa lãmesẽ gɔ̃ hã sɔ gbɔ ɖe mía si le míaƒe dukɔa me siwo míate ŋu atsɔ aɖo eteƒe.
Bu atikutsetsewo abe mangosteen, guava, orange, kple grapefruit ene ŋu kpɔ . Vitamin C sɔ gbɔ ɖe esiawo me ŋutɔ Vitamin C nye, .
- Ekpena ɖe ame ŋu wòwɔa collagen, si kpena ɖe vidzĩa ƒe ŋutigbalẽ, ƒuwo, kple lãkusiwo ŋu wòtsina.
- Nuɖuɖu siwo nèɖuna kpena ɖe wò ŋutilã ŋu wòxɔa iron.
- Edoa ŋusẽ wò dɔlélenutsiŋutete.
Eyata atikutsetse ɖeka alo eve abe esia ene tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu gbesiagbe ɖea vi na wò ŋutɔ.
6. Yogurt si me ami mesɔ gbɔ ɖo o
Yogurt si me ami mesɔ gbɔ ɖo o la le lãmesẽ me sã wu yogurt si me sukli le alo esi me ami le. Calcium sɔ gbɔ ɖe yogurt kplu ɖeka me wu notsi kplu ɖeka. Enye nuɖuɖu si me protein sɔ gbɔ ɖo hã.
Menye ɖeko calcium le vevie na viwòa ƒe ƒuwo kple aɖuwo ƒe tsitsi ko o, ke ele vevie na wò ƒuwo ƒe ŋusẽ hã. Tsɔ kpe ɖe eŋu la, dɔlékui nyuiwo, alo probiotics, siwo le yogurt me hã nyo ŋutɔ na wò nuɖuɖumeŋusẽ ƒe lãmesẽ.
Àte ŋu atsɔ atikutsetse aɖewo abe akɔɖu alo mango ene, alo oat aɖewo gɔ̃ hã akpe ɖe yogurt gbadza sia ŋu eye nàse vivi nɛ vividoɖeameŋutɔe.
| Nuɖuɖu ƒomevi | Nunyiame veviwo | Viɖe si le eŋu |
|---|---|---|
| Nuku siwo ŋu womekɔ o | Fiber, Gayibɔ, Folic Acid | Ŋusẽ nana, mɔxexe ɖe dɔmeɖui nu. |
| Nutsetsewo kple lãgbalẽgolowo | Protein, Gayibɔ, Folate, Zinc | Vidzĩ ƒe tsitsi, mɔxexe ɖe ʋusɔgbɔdɔ nu, vidzidzi ƒe gbɔdzɔgbɔdzɔwo dzi ɖeɖe kpɔtɔ. |
| Tɔmelãwo abe salmon ene | Omega-3, si nye protein | Ele vevie na vidzĩa ƒe ahɔhɔ̃ kple ŋkuwo ƒe tsitsi. |
| Aziwo | Protein, Choline, Vitaminwo ƒe ƒuƒoƒo | Na vidzĩa ƒe ahɔhɔ̃ ƒe tsitsi kple vidadaa ƒe nunyiame. |
| Atikutsetse siwo me vitamin C sɔ gbɔ ɖo | Vitamin C, Fiber, Nusiwo tsia dzoxɔxɔ nu | Iron ƒe xɔxlɔ̃, si doa ŋusẽ dɔlélenutsiŋutete. |
| Yogurt si me ami mesɔ gbɔ ɖo o | Calcium, protein, dɔlékuiwutikewo | Vidzĩa kple vidadaa ƒe ƒuwo dodo ɖe ŋgɔ, kpekpeɖeŋunana le nuɖuɖumeŋusẽ me. |
Gake vevietɔ wu la, nya nusi wɔa dɔ na wò ŋutilã. Amesiame ƒe ŋutilã to vovo. Anyo wu be nàƒo nu kple wò ɖɔkta tso nuɖuɖu siwo nyo na wò ŋu, eɖanye nulɔdɔ le ŋuwò, alo atikewɔwɔ me dɔléle bubuwo le ŋuwò o. Ele vevie be nàbia wò ɖɔkta hafi adze nuɖuɖu yeye ɖesiaɖe gɔme alo ano vitamin kpeɖeŋutɔ ɖesiaɖe.
Gbedasi si Wotsɔ Yi Aƒeme
- Fufɔfɔ menye ɣeyiɣi si me nàɖu nusianu si nèdi, asusu be "èle nu ɖum na ame eve o." Enye ɣeyiɣi si me woatia nuɖuɖu siwo me nunyiame le, siwo nyo eye woaɖu wo.
- Nunyiamewo abe folic acid, iron, calcium, protein, kple omega-3 ene le vevie na vidzĩa ƒe tsitsi le lãmesẽ me.
- Tsɔ nuɖuɖu vovovowo kpe ɖe wò gbesiagbenuɖuɖu ŋu, abe nuku blibowo, nukuwo, azi siwo woɖa nyuie, tɔmelã siwo me mercury mesɔ gbɔ ɖo o, atikutsetsewo, kple yogurt ene.
- Kpɔ nyuie ŋutɔ le nuɖuɖu ƒe dedienɔnɔ ŋu. Vevietɔ ƒo asa na nuɖuɖu ƒuƒu alo esiwo womeɖa nyuie o abe azi, lã, kple tɔmelã ene ɖuɖu.
- Ne nya aɖe le asiwò ku ɖe wò nuɖuɖu alo kpeɖeŋutɔ siwo nèɖuna ŋu la, ƒo nu kple wò ɖɔkta ɣesiaɣi.
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee