Ànya kpɔe esi nèyi fiase gãwo me be woŋlɔ ɖe margarine, yogurt, kple abolo aɖewo dzi be "Dzime Lãmesẽ." Notsi babla aɖewo kple bisikletwo gblɔ be "Omega-3 kpe ɖe eŋu." Abe esia ene la, míeyɔa nuɖuɖu siwo me nunyiame siwo mele nuɖuɖua me le dzɔdzɔme nu o gake wogblɔna be wonyo na míaƒe lãmesẽ be "Nuɖuɖu siwo wɔa dɔ." Eyata egbea, mina míakpɔ nusi tututu esiawo nye ɖa, ɖe wonyo na míaƒe ŋutilãa, eye ɖe wòle be míatia woa?
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Dzi Xɔlɔ̃wo: Numiemiewo ƒe Stanols kple Sterols
Ðewohĩ ŋkɔ eve siawo anye nu yeye na wò. Kpuie ko la, esiawo nye nu eve siwo le atikutsetsewo, amagbewo, nukuwo, kple nukuwo me le dzɔdzɔme nu. Nukutɔe la, woƒe wɔwɔme sɔ kple ʋumemi si le míaƒe ŋutilã me ŋutɔ.
Eyata viɖe kae le esia me na mí?
Bu eŋu abe míaƒe nuɖuɖumeŋusẽ nye mɔ ene. Lãmetsi si le nuɖuɖu si míeɖuna me la zɔa mɔ sia dzi eye wòdzea agbagba be yeage ɖe míaƒe ʋukawo me. Gake, Plant Stanol kple Sterol siawo le abe ʋukulawo ene . Woxea mɔ na ʋu mawo siwo woyɔna be ʋumemi eye woxea mɔ na wo be woagage ɖe míaƒe ʋu me o. Esia wɔnɛ be ʋumemi nɔa míaƒe ʋukawo me, si xea mɔ na wo eye wòɖea dzidɔ ƒe afɔkua dzi kpɔtɔna.
Esiawo ate ŋu aɖe LDL (Low-Density Lipoprotein) si míeyɔna be “ʋumemi gbegblẽ” ƒe agbɔsɔsɔ dzi akpɔtɔ vevietɔ.
Numekukuwo ɖee fia be ne ètsɔ Plant Stanols alo Sterols gram 2 pɛ kpe ɖe wò nuɖuɖu ŋu gbesiagbe la, ate ŋu aɖe wò ʋumemi gbegblẽ (LDL) ƒe agbɔsɔsɔ dzi akpɔtɔ 5% va ɖo 15% le kwasiɖa ʋee aɖewo me. Ne èzãa bɔta alo margarine xoxo la, anyo be nàtrɔ ɖe margarine si me wotsɔ esiawo kpee ŋu. Gake ɖo ŋku edzi be ami hã le esiawo me, eyata menyo be nàzãe wòagbɔ agbɔsɔsɔ si wokafu o .
Fiber - Ðe wònye dzɔdzɔme tɔa? Ðe wònyo wu be woatsɔ fibre akpe ɖe eŋua?
Fiber nye nusi le dzɔdzɔme nu si le numiemiewo ƒe nuɖuɖuwo me. Nuɖuɖu siwo me fibre sɔ gbɔ ɖo dometɔ aɖewoe nye atikutsetsewo, amagbewo, mɔliwo (abe gbe, peas, lentils ene), kple nuku blibowo (abe buckwheat, oats, kple brown rice ene).
Gake fifia, nuɖuɖuwɔlawo wɔ ka siwo mevivina o, siwo wotsɔ asi wɔe siwo wotsɔ asi wɔe. Wotsɔa wo kpena ɖe nuɖuɖu siwo míasusu gbeɖe o ŋu. Wotsɔa wo dea abolo, nuku siwo me sukli le, kple yogurt ƒomevi aɖewo me. Ne èlé ŋku ɖe nuɖuɖu si woŋlɔ ɖe edzi ŋu ne èle nuɖuɖu ƒlem la, àte ŋu akpɔe be woŋlɔ wo be Inulin, Maltodextrin, Polydextrose , alo Chicory fiber .
Aleke fibre kpena ɖe dzia ŋui?
Fiber nye nu gã aɖe si kpena ɖe mía ŋu míeɖea míaƒe ʋumemi ƒe agbɔsɔsɔ dzi kpɔtɔna. Eye ne èɖu fibre wòsɔ gbɔ la, àte ŋu aɖe dzidɔ, suklidɔ ƒomevi evelia, kple lolo akpa xɔxɔ ƒe afɔkua dzi akpɔtɔ. Kuxiae nye be mía dometɔ akpa gãtɔ mekpɔa fibre agbɔsɔsɔme si míehiã gbesiagbe o.
Nunyiameŋutinunyalawo gblɔ be: "Fiber tsɔtsɔ de abolo alo nuku me ate ŋu anye nu nyui aɖe. Gake dzɔdzɔmeŋutinunyalawo menyae haɖe o nenye be ka siawo siwo wotsɔ asi wɔe la naa lãmesẽmenɔnɔ ƒe viɖe siwo le dzɔdzɔme nu le oats, brown rice, kple amagbewo me la ke."
Eyata nu nyuitɔ si nàwɔe nye be nàtsɔ nuɖuɖu geɖe siwo me fibre sɔ gbɔ ɖo le dzɔdzɔme nu - si nye amagbewo abe kale, plantains, spinach, gotu kola, beans, lentils, chickpeas, oats, sweet potatoes, kple cassava - akpe ɖe wò nuɖuɖu ŋu.
Le mama dedie nu la, nyɔnu hiãa ka si ade gram 25 gbesiagbe, eye ŋutsu hiã abe gram 38 ene.
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Check Availability →Omega-3 - Ðe Omega-3wo katã sɔa?
Omega-3s nye ami "nyui" veviwo na míaƒe ŋutilã. Wokpɔa wo wu le tɔmelã siwo me ami le abe salmon, tuna, sardines, kple herring ene me. Wokpɔa wo le agbɔsɔsɔ sue aɖe me le nukuwo abe walnut, almond, kple flax nukuwo ene hã me.
Aleke nàte ŋu akpe ɖe dzia ŋu?
Omega-3s kpena ɖe ame ŋu be ʋuka siwo léna ɖe nu ŋu la nagaƒo ƒu ɖe míaƒe ʋukawo me o, si ate ŋu axe ʋukawo eye wòana dzidɔ kple ʋusɔgbɔdɔ nadze ame dzi. Omega-3s kpena ɖe ame ŋu hã be dzi ƒe tsotso si mesɔ o nu naxe mɔ eye wòɖea triglycerides, si nye ami gbegblẽ ƒomevi aɖe si le ʋua me dzi kpɔtɔna.
Gake nu vevi aɖe li si wòle be míanya le afisia.
Omega-3 ƒomevi vevi etɔ̃e li: DHA, EPA, kple ALA .
- DHA kple EPA: Esiawoe nye ƒomevi eve siwo ɖea vi na dzia wu. Tɔmelã siwo me ami le koŋue wokpɔna le .
- ALA: Esia le numiemiewo ƒe nuɖuɖuwo me (abe flaxseeds, walnuts ene). Togbɔ be míaƒe ŋutilã ate ŋu atrɔ esia wòazu ALA, DHA, kple EPA hã la, ewɔa esia le agbɔsɔsɔ sue aɖe ko me.
Azɔ kuxiae nye esi. Nuɖuɖu geɖe siwo nèkpɔna le fiasea me siwo gblɔna be yewotsɔ Omega-3 kpe ɖe eŋu - yogurt, margarine, abolo, soya-notsi, azi, kple bubuawo - la, wotsɔa nuɖuɖu si wotsɔa numiemiewo wɔe si woyɔna be ALA . Eyata ɖewohĩ esiawo mana dzi ƒe lãmesẽ ƒe viɖe tẽ abe tɔmelãwo ene o. Eye ɣeaɖewoɣi la, ga home si wotsɔ kpena ɖe eŋu la nɔa sue ŋutɔ.
| Nunyiame si le lãme na ame | Aleke nàte ŋu akpe ɖe dzia ŋu? | Agbɔsɔsɔ si wokafu |
|---|---|---|
| Numiemiewo ƒe Stanols/Sterols | Exea mɔ na ʋumemi ƒe gege ɖe nuɖuɖumeŋusẽ me. Eɖea ʋumemi gbegblẽ (LDL) dzi kpɔtɔna. | Anɔ abe gram 2 ene gbesiagbe. |
| Fiber ) si woyɔna be fibre | Eɖea ʋumemi ƒe agbɔsɔsɔ bliboa dzi kpɔtɔna. Eɖea dzidɔ kple suklidɔ ƒe afɔkua dzi kpɔtɔna. | ~25g gbesiagbe na nyɔnuwo, ~38g na ŋutsuwo. |
| Omega-3 (vevietɔ DHA/EPA) . | Exea mɔ na ʋukawo ƒe dzɔdzɔ le ʋukawo me. Eɖea triglycerides dzi kpɔtɔna. Exea mɔ na dzi ƒe tsotso si mesɔ o. | Tɔmelã si me ami le ɖuɖu zi eve ya teti le kwasiɖa me. |
Mlɔeba la, nukae nye tiatia nyuitɔ kekeake?
Nuɖuɖu siwo wɔa dɔ ate ŋu anye kpeɖeŋutɔ nyui aɖe na míaƒe nuɖuɖu ɣeaɖewoɣi. Gake nu vevitɔ si gɔme wòle be mí katã míase gɔmee nye be "nuɖuɖu si wɔa dɔ" aɖeke mate ŋu axɔ ɖe dzɔdzɔmenuɖuɖu si da sɔ teƒe o.
Ele be nàkpɔ nunyiame siwo nèhiã la ƒe akpa gãtɔ tso nuɖuɖu blibowo me . Ema fia be:
- Amagbe kple atikutsetse yeyewo
- Nuku blibowo (buckwheat, oats, bran bli) .
- Notsi si me ami mesɔ gbɔ ɖo o kple nyinotsi nuɖuɖuwo
- Tɔmelã kple lã siwo me ami mele o
- Mɔliwo abe lãmi, chickpeas, kple green beans ene
Kpeɖodzi aɖeke meli si me kɔ haɖe be woate ŋu akpɔ nunyiame siwo le dzɔdzɔmenuɖuɖu siawo me ƒe lãmesẽmenɔnɔ ƒe viɖe bliboa to nuɖuɖu siwo me wotsɔ nunyiame siwo wowɔ kple asi kpe ɖe eŋu ɖuɖu me o.
Ne dzidɔ alo lãmesẽkuxi bubu aɖe le ŋuwò la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta hafi nàwɔ tɔtrɔ gã aɖe le wò nuɖuɖu ŋu alo awɔ nuɖuɖu vevi aɖewo. Eyae nye ame nyuitɔ kekeake si akafu nusi nyo na wò.
Gbedasi si Wotsɔ Yi Aƒeme
- Nuɖuɖu siwo wɔa dɔ nye nuɖuɖu siwo me wotsɔa nunyiame siwo doa lãmesẽ ɖe ŋgɔ siwo mele wo me le dzɔdzɔme nu o kpena ɖe wo ŋu.
- Numiemiewo ƒe Stanols/Sterols, Fiber, kple Omega-3 nye nusiwo wotsɔ kpena ɖe ame ŋu zi geɖe siwo naa dzia nanɔ lãmesẽ me la dometɔ aɖewo.
- Togbɔ be nusiawo ate ŋu aɖe vi hã la, agbe nyui nɔnɔ ƒe gɔmeɖoanyie nye nuɖuɖu si da sɔ si me dzɔdzɔmenuɖuɖuwo abe amagbe yeyewo, atikutsetsewo, kple nuku blibowo ene le.
- Zi geɖe la, ALA si wotsɔ numiemiewo wɔe, si meɖea vi na dzia tẽ abe DHA/EPA si wokpɔna le tɔmelãwo me ene o la nɔa Omega-3 kpeɖeŋutɔ siwo woƒlena le fiasewo me la me.
- Kpɔ wò ɖɔkta ɣesiaɣi hafi nàtrɔ wò nuɖuɖu, vevietɔ ne dɔléle aɖe le ŋuwò.
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