Ame geɖe bua nukuwo be wonye dze, ami, kple nuɖuɖumeŋusẽ geɖe, alo ne míagblɔe tututu la, “nuɖuɖu gbegblẽ.” Zi geɖe la, wobua wo be wonye nane si nàkpɔ le numeɖenuwo ƒe agba me le ahadzraƒe alo woadzra wo le ablɔdzinuɖuɖukeke me. Gake awɔ nuku na wò be nàse be esia mesɔ kura o.
Nukatae nukuwo nyo na míaƒe ŋutilã ŋutɔŋutɔ?
Nyateƒeae nye be nuɖuɖuŋutinunyalawo le gbɔgblɔm fifia be nuku siawo nye nusiwo wòle be ame sia ame si le lãmesẽ me naɖu le nuɖaƒe (negbe ɖe, le nyateƒe me la, wò nulɔdɔ le wo ŋu ko hafi). Elabena nu xɔasi geɖe le nuku siawo me, siwo dometɔ aɖewoe nye protein, fibre, ami siwo me ami ʋeʋĩ le siwo naa lãmesẽ, vitamin, nunyiame, kple nusiwo tsia dzoxɔxɔ nu .
Vevietɔ numekuku gbogbo aɖewo ɖo kpe edzi be ŋutete wɔnuku aɖe le nuku siawo ƒomevi ŋu be woaɖe ʋumemi gbegblẽ si le míaƒe ŋutilã me dzi akpɔtɔ.
Esia ɖo kpe edzi nyuie ale gbegbe be le ƒe 2003 me la, U.S. Nuɖuɖu Kple Atike Ŋuti Dɔwɔƒe (FDA) ɖe "lãmesẽnya si dze" ɖe go na atikutsetse kple atikutsetse aɖewo, abe almond, hazelnut, pecan, pistachio, kple walnut ene. Eyae nye be woɖe mɔ na nuɖuɖu bablawo be woagblɔ be "nuɖuɖu ounce ɖeka (anɔ abe gram 28) gbesiagbe ate ŋu aɖe dzidɔ ƒe afɔkua dzi akpɔtɔ."
Eyata, fifiae nye ɣeyiɣi si wòle be míalé ŋku ɖe nukuwo ŋu yeyee. Gake ɖo ŋku edzi be ɖokuisɔsɔe nye nu vevitɔ.
Nuku ƒomevi tɔxɛ aɖewo siwo nyo na dzia
Nuɖuɖuŋutinunyalawo gblɔ be: “Aku ƒomevi geɖe li, gake menye wo katãe wowɔ wosɔ o.” Mina míalé ŋku ɖe wo dometɔ ʋɛ aɖewo siwo ɖea vi etɔxɛe ŋu.
Walnuts - Enyo na ahɔhɔ̃ kple dzi
Walnut nye nuɖuɖu wɔnuku aɖe ŋutɔŋutɔ elabena nunyiame vevi aɖe si woyɔna be omega-3 fatty acids , si le tɔmelã siwo me ami le abe salmon kple tuna ene hã me sɔ gbɔ ɖe eme.
Kpuie ko la, omega-3 siawoe nye:
- Eɖea ami gbegblẽ siwo woyɔna be triglycerides siwo le míaƒe ʋu me dzi kpɔtɔna.
- Exea mɔ na kpe gbadzɛ siwo nye ami siwo le ʋukawo me la ƒe tsitsi.
- Ekpena ɖe ame ŋu hã be ʋu nagaxe o.
Le numekuku aɖe si wowɔ le ame tsitsi 58 siwo ŋu suklidɔ le ŋu me la, wona walnut asiʋlo ɖeka wo tsɔ kpe ɖe woƒe gbesiagbe nuɖuɖu si naa lãmesẽ ŋu. Nusiwo do tso eme wɔ nuku ŋutɔŋutɔ. Amesiwo ɖu walnut kpɔe be ʋumemi nyui (HDL cholesterol) ƒe agbɔsɔsɔ dzi ɖe edzi eye ʋumemi gbegblẽ (LDL cholesterol) ƒe agbɔsɔsɔ dzi ɖe kpɔtɔ abe 10% ene .
Almond - Vitamin E sɔ gbɔ ɖe eme
Almond nye super nut bubu si ɖea vi geɖe na lãmesẽ. Abe nuku bubuwo ene la, protein, fibre, ami siwo naa lãmesẽ, kple mineral sɔ gbɔ ɖe wo me. Tsɔ kpe ɖe eŋu la, vitamin E , si nye nusi tsia dzoxɔxɔ nu sẽŋu aɖe le almond me fũ.
Numekula aɖe na almond asiʋlo ɖeka amesiwo ƒe ʋumemi sɔ gbɔ ɖe ƒuƒoƒo aɖe me gbesiagbe hena ɣleti etɔ̃. Nusi do tso emee nye be woƒe ʋumemi gbegblẽ (LDL) dzi ɖe kpɔtɔ 4.4%. Amesiwo ɖu almond asi eve kpɔe be yewoƒe LDL ƒe agbɔsɔsɔ ɖiɖi ŋutɔ 9.4%! Aleae wòate ŋu anye be woaɖu almond ʋɛ aɖewo gbesiagbe.
Nuku bubu siwo naa lãmesẽ
Tsɔ kpe ɖe walnut kple almond ŋu la, FDA de dzesii be nukuwo abe atikutsetse, hazelnut, pecan, kple pistachio ene hã nyo na dzia ŋutɔ. Mina míalé ŋku ɖe viɖe siwo le nuku siawo dometɔ ʋɛ aɖewo ŋu ŋu kaba.
| Nut ƒomevi aɖe | Viɖe vevitɔ le lãmesẽnyawo gome |
|---|---|
| Walnuts ƒe aŋgbawo | Omega-3 sɔ gbɔ ɖe eme ŋutɔ. Eɖea ʋumemi gbegblẽ (LDL) kple triglycerides dzi kpɔtɔna. |
| Almond-nuɖuɖuwo | Vitamin E, fibre, kple ami siwo naa lãmesẽ sɔ gbɔ ɖe eme. Eɖea ʋumemi gbegblẽ (LDL) ƒe agbɔsɔsɔ dzi kpɔtɔna ŋutɔ. |
| Pecan-tiwo | Eɖea ʋumemi gbegblẽ (LDL) kple triglycerides dzi kpɔtɔna, eye wòdzia ʋumemi nyui (HDL) ƒe agbɔsɔsɔ ɖe edzi. |
| Anyigbadzobonuwo | Protein sɔ gbɔ ɖe eme. Ami siwo naa dzidɔ le eme. (Tia esiwo me wode dze kple ami kpee o). |
Gake Brazil nukuwo, macadamia nukuwo, kple cashew nukuwo mele FDA ƒe lãmesẽnyawo me o elabena ami sɔ gbɔ ɖe wo me vie. Gake ne wosɔ gbɔ la , woate ŋu ana lãmesẽkuxi aɖewo kokoko.
Aleke míewɔna tsɔa nuku siawo ƒomevi dea míaƒe nuɖuɖu me?
Ele bɔbɔe be nàtsɔ nukuwo akpe ɖe wò gbesiagbe nuɖuɖu ŋu. Àte ŋu aƒle wo siwo woda tu le fiase gã me. Dzadzraɖo tɔxɛ aɖeke mehiã o.
- Ƒo nu abe asibide ɖeka ene gbesiagbe abe numeɖenu ene.
- Tsɔ ʋɛ aɖewo ƒu gbe ɖe wò salad, wò ŋdi me oats, alo wò yogurt dzi.
- Àte ŋu atsɔe akpe ɖe nuwo abe pasta salad ene hã ŋu.
Gake nu vevitɔ kekeake le afisiae nye:
Nuɖuɖuŋutinunyalawo te gbe ɖe edzi be: “Ne èle nukuwo tiam la, kpɔ egbɔ be yetia esiwo womeɖa o kple esiwo me dze mele o .” Nuku siwo wotsɔ anyitsi ɖa, siwo wotsɔ tsokolet ƒoe, kple esiwo ŋu sukli le la naa nuɖuɖumeŋusẽ kple sukli si mehiã o nɔa wò ŋutilã me, si wɔnɛ be woƒe lãmesẽmenɔnɔ ƒe viɖewo dzi ɖena kpɔtɔna.
Agbɔsɔsɔme nenie wòle be nàɖu gbesiagbe?
Mehiã be nàɖu nuku kotoku ɖeka gbesiagbe hafi lãmesẽmenɔnɔ ƒe viɖe siawo nasu asiwò o. Asibide ɖeka gbesiagbe, si ade ounces 1 va ɖo 1.5 (anɔ abe gram 28-42 ene) sɔ gbɔ. Protein kple fibre sɔ gbɔ ɖe nukuwo me, eyata àse le ɖokuiwò me be yeɖi ƒo ne èɖu nu sue aɖe gɔ̃ hã.
Eyata ɖo ŋku edzi be mègawɔe wòagbɔ eme o .
Egblɔ be: "Aleke kee nukuwo ɖanyo o, nuɖuɖumeŋusẽ hã sɔ gbɔ ɖe wo me. Ne èɖu nu fũu akpa la, àte ŋu adzi ɖe edzi." Ne èlolo ɖe edzi la, woate ŋu agbe viɖe siwo nukuwo ɖena na dzidɔ.
Nu nyuitɔ si nàwɔe nye be nàtsɔ nukuwo aɖɔli ami siwo mele lãmesẽ me o siwo nèɖuna (abe ami siwo me ami ʋeʋĩ le siwo le lã me ene). To mɔ sia dzi la, àte ŋu akpɔ viɖe siwo le nukuwo me evɔ màtsɔ nuɖuɖumeŋusẽ bubu akpe ɖe eŋu o. Ne kuxi aɖe abe ʋumemi ene le ŋuwò la, anyo wu be nàƒo nu tso esia ŋu na wò ɖɔkta .
Gbedasi si Wotsɔ Yi Aƒeme
- Nuku nye nuɖuɖu xɔasi aɖe si ɖea ʋumemi gbegblẽ (LDL) dzi kpɔtɔna eye wòkpɔa dzi ƒe lãmesẽ ta.
- Akɔɖu asiʋlo ɖeka (si ade gram 28-42) ɖuɖu gbesiagbe sɔ gbɔ. Nuɖuɖu si wu ema ate ŋu ana ame nalolo.
- Ne èle nukuwo ƒlem la, tia esiwo womeɖa o/siwo me dze mele o ɣesiaɣi, eye womede dze, sukli, alo nu bubu siwo wotsɔ kpe ɖe eŋu o .
- Ne ètsɔ nukuwo ɖɔ li ami siwo mele lãmesẽ me o le wò nuɖuɖu me la, àte ŋu aŋe viɖeawo evɔ màtsɔ nuɖuɖumeŋusẽ bubu akpe ɖe eŋu o.
- Ne atikewɔwɔ me dɔléle aɖewo le ŋuwò do ŋgɔ la, ele vevie ŋutɔ be nàbia wò ɖɔkta hafi awɔ tɔtrɔ mawo le wò nuɖuɖu ŋu.
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