Mí katã míeɖua nu zi geɖe gbesiagbe. Enye nusi sɔ be míaɖu nu ne dɔ le mía wum. Gake ɖe nèbu alesi gbegbe "nuɖuɖu" sia xɔ asi wu nane si nèwɔna tsɔ yɔa wò dɔgbo me ko ŋu kpɔa? Le nyateƒe me la, nuɖuɖu si míeɖuna la le abe atike na míaƒe ŋutilã ene. Nunyiame sia nye ŋusẽ ƒe sɔti si kpɔa mía ta tso dɔlélewo me, naa ŋusẽ mí be míawɔ míaƒe gbesiagbedɔwo, eye wònana míekpɔa dzidzɔ. Eyata egbea, mina míaƒo nu, kpuie, tso nunyiame ŋuti nyati sia ŋu.
Kpuie ko la, nukae nye nunyiame?
Nunyiame fia nunyiame siwo míaƒe ŋutilã hiã tso nuɖuɖu siwo míeɖuna kple esiwo míenona me hezãna tsɔ léa ŋutilãa ɖe te. Bu míaƒe ŋutilã abe ʋu ene. Abe ale si ko ʋu hiã mɔ̃memi hafi wòate ŋu azɔ ene la, nenema ke míaƒe ŋutilã hã hiã ŋusẽ hafi wòate ŋu awɔ dɔ. Ŋusẽ ma tsoa nuɖuɖu me. Azɔ hã, ʋua hiã nuwo abe mɔ̃memi kple fafanu ene be mɔ̃a nate ŋu awɔ dɔ nyuie. Nenema ke míaƒe ŋutilã ƒe ŋutinu kple nuɖoanyi ɖesiaɖe hiã nuwo abe vitamin kple mineral ene hafi woate ŋu awɔ dɔ nyuie. Ne nusiawo katã va ƒo ƒu la, wogblɔna be "míeɖua nu nyuie."
Asixɔxɔ si le nunyiame nyui ŋu yi ŋgɔ wu ŋusẽdodo ame ko. Numekukuwo ɖee fia be nunyiame nyuie ate ŋu aɖe dɔléle sesẽwo abe suklidɔ, dzidɔ, kple ʋusɔgbɔdɔ ene xɔxɔ ƒe afɔkua dzi akpɔtɔ . Eɖanye dzamezã le ŋuwò alo nèle hayahayam tso amekoko me o, nunyiame nyui ate ŋu akpe ɖe ŋuwò nàhaya. Egbea la, eŋutinunyalawo le ŋku lém ɖe ŋusẽ si nunyiame kpɔna ɖe susu ƒe lãmesẽ dzi gɔ̃ hã ŋu.
Ema fia be nusi nèɖuna kpɔa ŋusẽ ɖe wò ŋutilã ƒe lãmesẽ kpakple wò susu ƒe lãmesẽ dzi tẽ. Eyata enyo be míalé be na nusiwo míeɖuna vie, alo?
Nukawoe nye nunyiame siawo?
Míate ŋu ama nunyiame siwo le nuɖuɖu siwo míeɖuna me ɖe hatsotso vevi eve me. Abe míaƒe asrafowo ƒe asrafoha tɔxɛwo kple kpekpeɖeŋunahawo ene. Wo ame evea siaa le vevie ŋutɔ.
1. Nunyiame gãwo: Esiawoe nye nunyiame vevi siwo míaƒe ŋutilã hiã wu eye wonaa ŋusẽ wo. Esiawo le abe míaƒe ŋutilã ƒe gɔmeɖoanyi ene.
2. Nunyiame suesuesuewo: Esiawo nye vitamin kple mineral siwo ŋutilã hiã le agbɔsɔsɔ sue aɖe me, gake wole vevie.
Tsɔ kpe ɖe eve siawo ŋu la, tsi hã nye nunyiame vevi aɖe si míate ŋu anɔ anyi manɔmee o. Tsie tsɔa nunyiame siawo yia ŋutilã bliboa me eye wòtsɔa oxygen yia lãmenugbagbeviwo me.
Macronutrients - Míaƒe ŋusẽtsoƒewo
Esiawoe nye ƒuƒoƒo vevi siwo naa ŋusẽ míaƒe ŋutilã be wòawɔ dɔ gbesiagbe.
- Carbohydrates: Kpuie ko la, starch, sukli, kple fibre ye nye míaƒe ŋusẽtsoƒe vevitɔwo. Zi geɖe la, carbohydrates le nuɖuɖuwo abe bli, abolo, mɔli, mɔli vivi, kple nuɖuɖu siwo wotsɔa nuɖuɖu wɔe me.
- Proteinwo:Esiawoe nye ŋutilãa ƒe xɔtunu. Proteinwo hiã vevie na lãmekawo tutuɖo, abiwo dada, kple lãmetsiŋusẽ ƒe dɔwɔwɔ nyuie. Míekpɔa protein tso nuɖuɖuwo abe lã, tɔmelã, azi, notsi, lãmi, koklozi, kple gbe damawo ene me.
- Lipids: Esiawo nye ami kple amiwo. Wodzraa ŋusẽ ɖo eye wokpena ɖe ŋutilãa ŋu wòxɔa vitamin aɖewo. Ke hã, manyo be nàno nusiawo geɖe wu alesi wòhiã o. Ami le nuɖuɖuwo abe akɔɖumi, aŋɔ, atikutsetse, avoka, kple nyinotsinuwo ene me.
Nunyiame suesuesuewo - Sue gake asixɔxɔ le wo ŋu
Míehiã esiawo le agbɔsɔsɔ sue aɖe me, abe miligram alo microgram ene. Gake nusiawo dometɔ ɖesiaɖe ƒe anyimanɔmanɔ ate ŋu ahe lãmesẽkuxi sesẽwo vɛ. Esiawo le hatsotso eve me: vitaminwo kple mineralwo.
Vitamin siwo le lãme na ame
Esiawo kpena ɖe míaƒe ŋutilã ŋu wòwɔa nu geɖe, abe lãmenugbagbeviwo ƒe dɔwɔwɔ nyuie me léle ɖe asi kple tsitretsitsi ɖe dɔléle ŋu ene.
| Vitamin | Nukae kpena ɖe ŋutilãa ŋu? |
|---|---|
| Vitamin A | Vevietɔ na dɔlélenutsiŋutete, ŋku ƒe nukpɔkpɔ, kple lãmenugbagbeviwo ƒe dɔwɔwɔ. |
| Vitamin B (B1-B12) ƒe agbɔsɔsɔme . | Ekpena ɖe ame ŋu wòtrɔa nuɖuɖu wòzua ŋusẽ eye wònana ʋukawo, ahɔhɔ̃, kple lãmekawo nɔa lãmesẽ me. |
| Vitamin C | Edoa ŋusẽ dɔlélenutsiŋutete, ekpena ɖe abiwo ŋu be woahaya, eye ele vevie na lãmenugbagbeviwo ƒe tsitsi. |
| Vitamin D ƒe agbɔsɔsɔ | Ewɔa dɔ kple calcium tsɔ doa ŋusẽ ƒuwo eye wòle vevie na ahɔhɔ̃ ƒe lãmesẽ hã. |
| Vitamin E | Ekpɔa ŋutilã ƒe lãmenugbagbeviwo ta. Ekpena ɖe ʋumenugbagbevi dzĩwo kple ɣiwo ƒe lãmesẽ ŋu. |
| Vitamin K. Ƒe 1999 me | Ekpena ɖe ʋu ŋu eye wòxea mɔ na ʋu ƒe dodo fũu akpa. |
Tomenukunuwo
Esiawo hã le vevie na dɔ vovovo siwo yia edzi le ŋutilãa me.
| Dze si me mineral le | Nukae kpena ɖe ŋutilãa ŋu? |
|---|---|
| Calcium si woyɔna be calcium | Etua ƒu kple aɖu sesẽwo ɖo. Ele vevie na dzi, lãmeka, kple lãmekawo hã. |
| Iodine si wotsɔna ƒoa ƒui | Ele vevie na ahɔhɔ̃ ƒe tsitsi kple lãkusi si le lãmesẽ me. |
| Ga | Ekpena ɖe ame ŋu wòwɔa protein si nye hemoglobin si le ʋumenugbagbevi dzĩwo me. |
| Magnesium si woyɔna be magnesium | Ekpena ɖe ame ŋu wòtrɔa nuɖuɖu wòzua ŋusẽ eye wòwɔa protein yeyewo. |
| Potassium si woyɔna be potassium | Ekpena ɖe ame ŋu be woaxe mɔ ɖe ʋusɔgbɔdɔ nu. Ele vevie hã na lãmekawo ƒe lãmesẽ. |
| Sodium si woyɔna be Sodium | Ekpena ɖe lãmenugbagbeviwo ŋu be woaxɔ nunyiamewo, gake ne wosɔ gbɔ akpa menyo o. |
| Zinc si woyɔna be zinc | Edoa ŋusẽ dɔlélenutsiŋutete eye wòkpɔa ŋku ta. |
Nuɖuɖu ƒe hatsotso vevi atɔ̃awo
Nunyiame siwo katã ŋu míeƒo nu tsoe va yi ye nye nuɖuɖu si da sɔ, eye nuɖuɖu ƒe hatsotso vevi atɔ̃ hã le eme.
- Notsi kple nyinotsi nuɖuɖuwo
- Atikutsetse
- Nuku siwo wotsɔa nukuwo wɔe
- Protein (lã, tɔmelã, mɔli, nukuwo) .
- Amagbewo
Bu wò agbaa ŋu kpɔ. Ne bli (nuku), lãmi ƒe mɔli (protein), tɔmelã kakɛ aɖe (protein), amagbe dama aɖe si ƒe aŋgbawo le (amagbe), kple akɔɖu (atikutsetse) le esi le nuɖuɖua vɔ megbe la, ke enye nuɖuɖu si da sɔ kloe.
Alesi nunyiame ƒe hiahiãwo trɔna ne ame tsi
Nunyiame sia le abe nudanu dadasɔ ene. Hiahiã siawo trɔna le míaƒe agbemeŋkekewo katã me. Vidzĩ sue mehiã nunyiame si sɔhɛ hiã o. Etrɔna ɖe edzi ne míele tsitsim.
Nunyiame na ɖevi suewo
Le ɣleti ade gbãtɔwo me la, vidzĩ kpɔa nunyiame siwo katã kloe wòhiã tso no me notsi alo notsi kplu me. Le ɣleti ade megbe la, míedzea nuɖuɖu siwo kpena ɖe wo nɔewo ŋu nana gɔme. Afi siae vidada geɖe biaa nya tso nusi woana kple alesi woanae ŋu. Nu nyuitɔ si nàwɔe nye be nàdi aɖaŋuɖoɖo tso viwòa ƒe ɖeviwo ƒe dɔdala gbɔ. Le goawo katã me la, nuɖuɖu siwo me nuɖuɖu ƒe hatsotso atɔ̃ siwo katã míeyɔ ɖe etame la ɖaɖa nyo wu na ɖevi ƒe tsitsi le lãmesẽ me.
Nunyiame na ame tsitsiwo
Nuɖuɖu ƒe hatsotso atɔ̃awo ƒe nukpɔsusu sɔ le ame tsitsiwo gome, gake vovototo sue aɖe le nyɔnuwo kple ŋutsuwo ƒe nuhiahiãwo me.
- Zi geɖe la nyɔnuwo hiãa iron geɖe wu ŋutsuwo elabena iron buna le ŋutilã me kple ʋu le dzinukpɔkpɔ me . Azɔ hã, iron ƒe anyimanɔmanɔ le fufɔfɔ kple vidzidzi me ate ŋu ana ʋu nasu ame si.
- Ŋutsuwo ate ŋu ahiã nuwo abe vitamin B5 ene vie wu nyɔnuwo, elabena vitamin B5 kpena ɖe lãmekawo ƒe tsitsi ŋu, eye zi geɖe la, ŋutsuwo ƒe lãmekawo sɔa gbɔ wu.
Ne míenya xɔ ƒe 65 ko la, míaƒe nunyiame ƒe hiahiãwo gatrɔna ake. Le atikewo alo dɔlélewo ta la, nuɖuɖu magadzro mí o . Emegbe, míeɖua nu ʋɛ aɖewo ko, si wɔnɛ be nunyiame si míaƒe ŋutilã xɔna la dzi ɖena kpɔtɔna. Le ƒe sia me la, ele vevie ŋutɔ be míalé ŋku ɖe nuɖuɖu siwo me vitamin D kple calcium sɔ gbɔ ɖo ŋu geɖe wu be míaƒe ƒuwo nasẽ ŋu .
Atikewɔwɔ ƒe nɔnɔme aɖewo siwo gblẽa nu le nunyiame ŋu
Dɔléle aɖewo li siwo gblẽa nu le míaƒe nunyiame ŋu tẽ.
- Kansa ƒe Cachexia: Ne kansa le ŋuwò la, wò lãmenugbagbeviwo ƒe dɔwɔwɔ kabakaba, eye wòfiãa ŋusẽ geɖe wu esi nèzãna. Esia nana wò ŋutilã ƒuna.
- Blanuiléle: Ame si blanuiléle le fu ɖem na la magatsɔ ɖeke le nuɖuɖu ɖaɖa kple eɖuɖu me o.
- Nu mimi sesẽ (Dysphagia): Esesẽna na amesi ŋu dɔléle sia le be wòami nuɖuɖu aɖewo, si ate ŋu ana nunyiame veviwo nato eŋu.
- Malabsorption Syndrome: Esia nye ne míaƒe dɔgbowo mete ŋu xɔa nunyiame siwo le míaƒe nuɖuɖu me nyuie o.
Nɔnɔme siawo ate ŋu ahe nunyiame gãwo ƒe nunyuimakpɔɖu kple nunyiame suesuesue siwo me nunyiame mele o vɛ , eye wo ame evea siaa nye nunyuimakpɔɖu ƒomeviwo.
Nunyiame gãwo ƒe anyimanɔmanɔ nye ne protein, carbohydrates, alo ami mesu asiwò o. Emegbe ŋutilãa gbãa lãmekawo be ŋusẽ nanɔ anyi alo nana ŋutinuwo ƒe dɔwɔwɔ dzi ɖena kpɔtɔna. Nunyiame suesuesuewo ƒe anyimanɔmanɔ nye ne vitamin alo mineralwo ƒe anyimanɔmanɔ vevie. Le kpɔɖeŋu me, iron ƒe anyimanɔmanɔ ate ŋu ahe ʋusɔgbɔdɔ vɛ.
Vovototo kae le Calorie Kple Nunyiamewo dome?
Esiawo nye mɔ evea siaa si dzi míato adzidze nusi míeɖuna, gake vovototo le wo dome.
- Calorie nye ŋusẽ ƒe akpa ɖeka. Caloriewo dzidzea ŋusẽ agbɔsɔsɔme si míaƒe ŋutilã kpɔna tso nuɖuɖu me.
- Nunyiamewo nye atike siwo hiã hafi ŋutilãa nate ŋu awɔ dɔ.
Kpuie ko la, mɔ̃memi lita ɖeka le abe nuɖuɖumeŋusẽ si le ʋu me ene. Gake mɔ̃memi ma ƒe octane, alo eƒe nyonyome le abe nunyiame ene. Míehiã ŋusẽ (calorie) kple dɔwɔwɔ nyuie (nunyiame) siaa.
Ameka gbɔe mate ŋu axɔ kpekpeɖeŋu tso ne nyabiase aɖewo le asinye ku ɖe nunyiame ŋu?
Ne dzimaɖitsitsi alo nyabiase aɖewo le asiwò ku ɖe wò nunyiame ŋu la, nu nyuitɔ si le dedie wue nye be nàƒo nu kple wò ƒomea ƒe ɖɔkta (ɖɔkta). Ate ŋu aɖo aɖaŋu si nèhiã la wò le wò lãmesẽ ƒe nɔnɔme nu. Woate ŋu aɖo wò ɖe nuɖuɖuŋutinunyala si bi ɖe nuto sia me hã gbɔ.
Nya aɖe li si gblɔna be, "Wòe nye nusi nèɖuna." Togbɔ be menye nyateƒe 100% o hã la, nyateƒe geɖe le eme. Nuɖuɖu siwo míeɖuna henona, nunyiame siwo míedea míaƒe ŋutilã me, kpɔa ŋusẽ ɖe míaƒe ŋutilã kple susu ƒe lãmesẽ dzi tẽ. Eyata bu wò agbaa ŋu kpɔ. Kpɔe ɖa be ele ŋusẽ nam wò hele kpekpem ɖe ŋuwò be nànɔ lãmesẽ me hã.
Gbedasi si Wotsɔ Yi Aƒeme
- Menye ɖeko nunyiame nye dɔgbo yɔyɔ ko o, ke boŋ be wòana ŋutilãa nakpɔ xɔtunu kple ŋusẽ si wòhiã hã.
- Nuɖuɖu nyui ate ŋu akpɔ ame ta tso dɔléle geɖe siwo mexɔna o, abe suklidɔ kple dzidɔ ene, me.
- Dze agbagba nàde nuɖuɖu ƒe hatsotso gã atɔ̃awo katã (nukuwo, proteinwo, amagbewo, atikutsetsewo, kple nyinotsi) wò nuɖuɖu me.
- Nunyiame ƒe hiahiãwo toa vovo le wò ƒexɔxɔ, ŋutsu alo nyɔnu nyenye, kple lãmesẽ ƒe nɔnɔme nu.
- Ne nane tsi dzi na wò le wò nunyiame alo atikewɔwɔ ƒe nɔnɔme aɖe ŋu la, kpɔ egbɔ be yebia yeƒe ɖɔkta (ɖɔkta) hena aɖaŋuɖoɖo.
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