Viwòwo ƒe Ŋdɔnuɖuɖu: Nukatae wòle vevie nenema gbegbe ɖo? Mina míaƒo nu!

Eyata aleke miele, Dada kple Papa? Ènya alesi wòate ŋu asesẽ eye wòate ɖe dziwò be nàna viwò suea nadzra ɖo ayi suku, alo na ŋkekea ƒe aƒemedɔwo, alo fefe. Le ʋunyaʋunyawɔwɔ mawo katã dome la, woate ŋu aŋe aɖaba aƒu ŋdi nuɖuɖu nyui si me nunyiame le nana viwò dzi alo aŋlɔe be ɣeaɖewoɣi. Gake, ènyaa, ŋdi nuɖuɖu sia nye nu vevi aɖe ŋutɔ na ɖevi ƒe ŋkekea be wòakpɔ dzidzedze eye wòana woƒe lãmesẽ hã. Egbea, mina míaƒo nu tso alesi nàwɔ ŋdi nuɖuɖu sia si naa lãmesẽ nanye viwò ƒe gbesiagbedɔwo ƒe akpa vevi aɖe ŋu, kple viɖe siwo le eŋu.

Nukatae ŋdi nuɖuɖu le vevie nenema gbegbe ɖo?

Nya aɖe gblɔ be, "Ŋdi nuɖuɖue nye nuɖuɖu vevitɔ kekeake le ŋkekea me." Menye nyagbɔgblɔ dzro aɖe koe nye ema o. Nyateƒe geɖe le eme, vevietɔ ne míeƒo nu tso mía viwo ŋu.

Ŋusẽ yeye na ŋutilã kple susu!

Bu eŋu kpɔ, ɖevi aɖe mekpɔ naneke ɖu alo ano nu o zã bliboa katã, si fia be anɔ abe gaƒoƒo 8-10 ene. Eyata ne wofɔ le ŋdi me la, woƒe ŋusẽ dzi ɖena kpɔtɔna ŋutɔ. Ðeko wòle abe ne gas vɔ le ʋu aɖe me ene. Eyata ŋdi nuɖuɖu nyui le ŋdi me naa ɖevia ƒe ŋutilã kple ahɔhɔ̃ si hiã be woatsɔ adze ŋkekea gɔme, si fia ŋusẽ si wòhiã. Ŋusẽ si hiã be woatsɔ aƒu du aƒo fefe ŋkeke bliboa, awɔ sukudɔwo, asrɔ̃ nu yeyewo, esiawo katã tsoa ŋdi nuɖuɖu sia me.

Ekpena ɖe ame ŋu be wò kpekpeme nanɔ lãmesẽ me

Ènya be ɖevi siwo ɖua ŋdinu nyui aɖe la ɖua nu nyuie wu le ŋkekea mea? Anɔ eme hã be woate ŋu awɔ kamedede geɖe wu. Nu siawo evea siaa kpena ɖe ɖevi ŋu ŋutɔ be wòalé kpekpeme nyui me ɖe asi . Ne wodzo le ŋdi me nuɖuɖu dzi la, ate ŋu ana dɔ nawu wo emegbe le ŋkekea me, si ana woaɖu nu fũ alo aɖu nuɖuɖu siwo me nunyiame mele o siwo me sukli kple ami sɔ gbɔ ɖo. Esia ate ŋu ana ame nalolo.

Ðevi ƒe seselelãme kple ŋudzɔnɔnɔ

Ènya nusi dzɔna ne èdo kpo ŋdinuɖuɖua? Ðevi ate ŋu adze ŋkekea gɔme kple ɖeɖiteameŋu, dzikudodo, dziɖeleameƒo, kple dzikudodo gɔ̃ hã. Bu kpɔɖeŋu sue aɖe ŋu kpɔ. Ðevi si yi suku ŋdi nuɖuɖu manɔmee eye wòle to ɖom nufiala la, dɔ wunɛ eye wòsesẽna nɛ be wòatsɔ susu aɖo nu ŋu. Mete ŋu léa to ɖe eŋu o. Ate ŋu ado dziku ɖe nu suesuesuewo ta, eye mase le eɖokui me be yeafe kple ye xɔlɔ̃wo o. Ðeko wòanye liʋiliʋilili. Ne edzɔ alea la, ŋkeke bliboa anye tɔtɔ , alo? Nusitae nye be le ŋdi me la, woƒe ŋutilã kple ahɔhɔ̃ hiã ŋusẽ yeye aɖewo, ‘ami’ aɖewo be woatsɔ adze ŋkekea gɔme. Ne womeɖu ŋdinu o la, kaka ŋdɔ ga wuieve naƒo, le ŋdi ga 10 alo 11 lɔƒo la, sukli si le woƒe ʋu me aɖiɖi, eye kasia woƒe susu ƒe dɔwɔwɔ kple ŋusẽ adze ɖiɖi gɔme.

Lãmetsiŋusẽ ƒe dɔwɔwɔ kple calorie ƒe dzobibi

Nu vevi bubue nye be ŋdi nuɖuɖu doa ŋusẽ míaƒe lãmenugbagbeviwo ƒe dɔwɔwɔ.It really kicks in. Kpuie ko la, esiae nye mɔ si dzi nuɖuɖu si míeɖuna la trɔna zua ŋusẽ eye ŋutilãa fiãa gbeɖuɖɔwo. Ne esia (lãmenugbagbeviwo ƒe dɔwɔwɔ) dze dɔwɔwɔ gɔme nyuie le ŋdi me la, ŋutilãa dzea nuɖuɖumeŋusẽ fiã gɔme. Atikewɔwɔ ŋuti numekuku aɖewo ɖee fia be ŋutilã te ŋu fiãa nuɖuɖumeŋusẽ le ŋdi me wu zã me.

Nukae ate ŋu adzɔ ne mèɖu ŋdinu o?

Míegblɔ xoxo be amesiwo doa kpo ŋdinuɖuɖu la lolona wu. Susu vevi geɖewo tae wòle alea ɖo:

• Wotea mí kpɔ be míaɖu numeɖenu siwo mehiã o enuenu le ŋkekea me katã, vevietɔ nuɖuɖu siwo me sukli kple ami sɔ gbɔ ɖo.
• Le nuɖuɖu vevi si kplɔe ɖo me la, èɖua nu geɖe wu alesi wòle be nàɖui le dɔwuame si gbɔ eme (nuɖuɖu fũu akpa) ta.
• Ðewohĩ azu numame na wò be nàɖu nu le zãtiƒe, si hã ate ŋu ana nàlolo.

Ŋusẽ gã si wò ahɔhɔ̃ kpɔna tso ŋdi me nuɖuɖu me!

Menye ɖeko ŋdi me nuɖuɖu naa ŋusẽ ŋutilãa ko o, ke enaa kpekpeɖeŋu wɔnuku aɖe hã na ɖevi ƒe ahɔhɔ̃ ƒe dɔwɔwɔ.

Nunyiame na ahɔhɔ̃a

Ele vevie be nàna ŋdi nuɖuɖu viwòa gbesiagbe. Nenema kee nusi nètia be yeana wo le ŋdi me hã le. Be nunyiame geɖe nasu asiwò la, tia nuɖuɖu siwo me nuku blibowo, atikutsetsewo alo amagbewo, kple protein sɔ gbɔ ɖo, eye sukli kple ami si mehiã o mesɔ gbɔ o. Ɣetrɔ me nuɖuɖu nyui aɖe ɖuɖu akpe ɖe viwòa ŋu:

• Fibre , calcium , vitamin , mineral, kple nunyiame vevi bubu geɖe geɖe wu.
• Nunyiame siawo le vevie na ɖevi ƒe tsitsi kple lãmesẽ bliboa, eye vevietɔ na ahɔhɔ̃a ƒe tsitsi kple dɔwɔwɔ nyuie . Le kpɔɖeŋu me, (Whole Grains) Nuku blibowo naa ŋusẽ si woxɔna vivivi, ale be ɖevia te ŋu nɔa ŋudzɔ. (Calcium) Menye ɖeko calcium kpena ɖe ƒuwo ŋu ko o, ke ekpena ɖe lãmekawo ƒe dɔwɔwɔ nyuie hã ŋu. (Vitamins) Vitamin siwo le atikutsetsewo kple amagbewo me kpɔa ahɔhɔ̃menugbagbeviwo ta.

Kpe ɖe ŋuwò nàbi ɖe sukudɔwo wɔwɔ me

Èse kpɔ be ɖevi siwo ɖua ŋdinu nyui aɖe wɔa dɔ nyuie wu le sukua ? Nyateƒee. Esia le alea elabena nunyiame siwo le ŋdi nuɖuɖu me doa ŋusẽ ahɔhɔ̃a. Ɣetrɔ me nuɖuɖu nyui ate ŋu:

• Ðeviwo ƒe nusɔsrɔ̃ŋutete nyona ɖe edzi.
• Ŋkuɖodzi kple susu ƒe dɔwɔwɔ va nɔa anyi. Esiawo le vevie na nusɔsrɔ̃. Esia kpena ɖe ŋuwò nèɖoa ŋku nusɔsrɔ̃wo dzi eye nèɖoa to nya si nufiala la gblɔna nyuie.

Nyateƒenya vevi aɖe: Numekukuwo ɖee fia be ɖevi siwo ɖua ŋdinu nyui la xɔa dzesi nyuie wu le dodokpɔwo me eye wowɔa dɔ nyuie wu le klass. Wokpɔe be ɖevi siwo kpɔa gome le suku ƒe ŋdɔnuɖuɖu ƒe ɖoɖowo me la medea suku o.

Aleke nèwɔna be ŋdi nuɖuɖu nana nɔa bɔbɔe wu?

Mese egɔme be le ʋunyaʋunyawɔwɔ si katã le mia kple viwòa dzadzraɖo me le ŋdi me ta la, ɣeaɖewoɣi la, ŋdi nuɖuɖu dzadzraɖo ate ŋu ase le eɖokui me abe ‘dɔ bubu’ ene. Ðewohĩ àsusu be, ‘Oo, ɣeyiɣi mele asinye o.’ Gake bu eŋu be enye gadede viwòa me vevie. Ne èdze agbagba vie hewɔ ɖoɖo ɖe eŋu la, anya wɔ be nàwɔ esia wòanye gbesiagbe numame. Na míalé ŋku ɖe aɖaŋuɖoɖo nyui aɖewo siwo akpe ɖe mía ŋu la ŋu.

Aɖaŋuɖoɖo nyui aɖewo:

• Gbã la, na ŋdi nuɖuɖu siwo naa lãmesẽ nanɔ wò nuɖaƒe ɣesiaɣi (le kpɔɖeŋu me: oats, abolo si wotsɔ nuku blibo wɔe, azi, yogurt si me ami mesɔ gbɔ ɖo o, atikutsetse yeyewo, nuku ƒuƒu).
• Dzra nu geɖe ɖo alesi nàte ŋui le zã si do ŋgɔ me (abe nuɖuɖuawo ɖoɖo ɖe ŋdi me, atikutsetse aɖewo lãɖeɖe atsɔ wo ade fridzi me, kple nusiwo nàtsɔ awɔ ŋdi nuɖuɖu si nèle wɔwɔm la xɔxɔ ene). Esia ate ŋu ana nàzã ɣeyiɣi geɖe le ŋdi me.
• Ele be wòazu numame na amesiame be wòafɔ abe miniti 10 ene do ŋgɔ . To mɔ sia dzi la, àte ŋu awɔ wò dɔa zitɔtɔ aɖeke manɔmee eye wò susu nadze akɔ anyi.
• Na mɔnukpɔkpɔ viwòwo be woakpe asi ɖe ŋdi nuɖuɖu dzadzraɖo kple edzadzraɖo ŋu (e.g., klɔ atikutsetse aɖewo, kaka bɔta ɖe abolo kakɛ aɖe dzi). Esia ana woƒe ɖetsɔleme ɖe nuɖuɖu siwo woɖa la ɖuɖu ŋu geɖe wu.
• Ŋkeke aɖewo la, ɣeyiɣia nɔa kpuie. Tiatia ʋɛ aɖewo nenɔ susu me na wò (le kpɔɖeŋu me, akɔɖu si tsi, akɔɖu, nuku blibo si me sukli mesɔ gbɔ ɖo o ƒe kotoku sue aɖe, yogurt kplu ɖeka, alo mɔzɔzɔ ƒe tsakatsaka si woɖa le aƒeme).

Ke ne megblɔ be dɔ mele wuyem le ŋdi me o ɖe?

Ðevi aɖewo melɔ̃a nuɖuɖu enumake le ŋdi me o. Woate ŋu agblɔ be, "Dɔ mele wuyem o." Le nɔnɔme mawo me la, dzra ŋdinu si woate ŋu atsɔ ɣeyiɣi aɖe aɖu, ɖewohĩ le bɔs me yi suku alo le sukudede ƒe ɣeyiɣi gbãtɔ megbe. Atikutsetse yeyewo, nukuɖaka sue aɖe, nuku aɖewo, alo abolo si wotsɔ nuku blibo wɔe ƒe afã si me atikutsetse bɔta kple akɔɖu le la me nunyiame le, wo wɔwɔ le bɔbɔe, eye wo tsɔtsɔ le bɔbɔe na viwòa.

Nu kawoe mele be woatsɔ ana ŋdi nuɖuɖu o?

Ele vevie be nànya nusi nàɖu le ŋdi me kple nusi màɖu o. Enye nyateƒe be toaster abolo aɖewo, nuku siwo wotsɔ tsokolet tsyɔ, kple ŋdi nuɖuɖu aɖewo tsɔtsɔ yi na ɖeviwo le bɔbɔe, eye wolɔ̃a wo. Gake nunyiame si le akpɔnɔ vivi alo bisiklet babla me koe le esiawo dometɔ geɖe me. Ema fia be sukli kple nuɖuɖumeŋusẽ sɔ gbɔ ɖe wo me, gake nunyiame siwo ŋutilã hiã la mesɔ gbɔ o. Eyata hafi nàtsɔ ŋdi nuɖuɖu kple abolomegba mawo ade wò fiase gãwo ƒe ʋu me la, xlẽ nunyiame ŋuti nuŋɔŋlɔa nyuie. Kpɔ sukli agbɔsɔsɔme si le wo me ɖa, ne fibre le wo me, eye ne nuku blibowo le wo me hã.

Ɣetrɔ me nuɖuɖu si suku alo ŋkeke ɖeka dzikpɔƒe naa?

Àte ŋu alé ŋku ɖe ŋdi nuɖuɖu si wotsɔna naa viwòa ƒe suku alo ŋkeke ɖeka dzikpɔƒe hã ŋu. Teƒe aɖewo naa ŋdi nuɖuɖu, eye ɖewo hã naae femaxee alo ɖe asi dzi na ƒome siwo mekpɔa ga boo o. Ne viwòa ɖua ŋdinu le aƒea godo la, ele vevie be nàfiae be woawɔ tiatia siwo naa lãmesẽ. (Le kpɔɖeŋu me, notsi kplu ɖeka ɖe nunono si me sukli le teƒe, atikutsetse ɖe nuɖuɖu siwo wofli teƒe).

Susu vivi aɖewo siwo nyo na ŋdi nuɖuɖu!

Mehiã be ŋdi nuɖuɖu nanye kɔnyinyi xoxo ma ke gbesiagbe o. Àte ŋu atsaka nuɖuɖu vovovowo atsɔ awɔ nuɖuɖu vivi aɖe si ana nunyiame kple ŋusẽ si viwòa hiã na ŋkekea. Nu vevitɔ kekeakee nye dadasɔ.

De nu siawo eme hena ŋdi nuɖuɖu si da sɔ:

Na wò ŋdi nuɖuɖu nanye nuɖuɖu si me nuku blibowo, protein, kple atikutsetse alo amagbewo le . Àte ŋu ate nuwo abe:

• " Nuku blibo si wotsɔ notsi si me ami mesɔ gbɔ ɖo o , si wotsɔ atikutsetse yeyewo (akɔɖu, mango, papaya) alo nukuwo ɖo edzi. Esia nye wò ŋkekea ƒe gɔmedzedze kabakaba, bɔbɔe, eye wònyo ŋutɔ, si me fibre, calcium, kple vitaminwo yɔ fũ. "
• " Waffle siwo wotsɔ nuku blibo wɔe si me wotsɔ atikutsetse bɔta alo ricotta cheese kaka ɖe edzi, kple atikutsetse kakɛwo."
• " Lu blibo ƒe pita abolo si me azi kakɛ siwo woɖa kple aŋanyi alo sambal yeye le."
• "Wɔ oatmeal , tsɔ nukuwo kple atikutsetse kakɛwo ɖo edzi, eye nàtsɔ cinnamon vi aɖe asisi ɖe eŋu. Oats nye ŋusẽnuɖuɖu si dona blewu, eyata dɔ magawu viwòa o vaseɖe ŋdɔnuɖuɣi. "
• "Tsɔ nuku blibo ƒe bagel , kaka atikutsetse bɔta ɖe edzi, eye nàtsɔ atikutsetse yeyewo (abe akɔɖu kakɛwo alo akɔɖu kakɛwo ene) aɖo edzi."
• " Ɣetrɔ me nuɖuɖu smoothie: Tsɔ notsi alo yogurt si me ami mesɔ gbɔ ɖo o, atikutsetse si nèdi (akɔɖu, mango, strawberry), kple lu ƒe dɔlékui alo oats vi aɖe tsaka le blender me. Esia naa nu geɖe viwòa zi ɖeka, abe atikutsetse, calcium, kple protein ene. Ele bɔbɔe hã be woana ɖevi siwo kuviatɔwo be woaɖu. "
• " Amagbewo ƒe omelette si me wotsɔ lu blibo ƒe toast kakɛ aɖe ɖo."
• "Chopped cucumber slices and hummus , si wokaka ɖe lu blibo ƒe pita dzi. (Hummus nye nunyiame si wotsɔ kakaa lãgbalẽgolo si wotsɔa koklozi wɔe)."
• " Koklozi alo koklolã/tɔmelã kple tomatos si me ami mele o , le Eŋlisigbe me muffin alo nuku blibo si wotɔ dzoe dzi ."
• " Bli si susɔ tso fiẽnuɖuɖu me.""Wodo dzo vie, tsɔ akɔɖu kakɛ siwo wofli, waintsetse ƒuƒu, nukuwo, kple sinamɔn-tu vi aɖe kpe ɖe eŋu eye wotsɔe ƒoe. Esia nye tiatia vivi aɖe si me nunyiame le si sɔ na míaƒe dukɔa. "
• "Tsɔ cheese si wofli ɖe lu tortilla dzi, ƒoe ɖe afã me, tsɔe de microwave me abe sɛkɛnd 20 ene, eye nàtsɔ tomatos salsa aɖe aɖo edzi."

Azɔ hã, mègaŋlɔ ale si gbegbe wò kpɔɖeŋu nyui la le vevie la be o. Na viwòwo nakpɔe be ŋdi nuɖuɖu vivia nuwò gbesiagbe eye nàdi ɣeyiɣi ɖe eŋu. Ðeviwo srɔ̃a nu geɖe wu tso nusiwo míewɔna me.

Nu vevitɔ kekeake siwo dzi nàɖo ŋkui (Take-Home Message) .

Eyata dadawo kple fofowo, menye numeɖenu aɖe koe viwòa ƒe ŋdi nuɖuɖu nye tsɔ dzea ŋkekea gɔme o. Enye nusi doa ŋusẽ viwòa ƒe lãmesẽ, tsitsi, nusɔsrɔ̃, kple dzidzɔkpɔkpɔ le ŋkekea me katã . Esi ŋdiwo me vovo menɔa ame ŋu o ta la, esia ate ŋu ase le eɖokui me abe kuxi ene ɣeaɖewoɣi, gake ne èwɔ ɖoɖo kple ɖokuitsɔtsɔna vi aɖe la, àte ŋu ana ŋdi nuɖuɖu vivi si me nunyiame le viwòa gbesiagbe.

Numame nyui sia si nèna viwòa anye gɔmeɖoanyi sesẽ na etsɔme nyui aɖe le eƒe agbemeŋkekewo katã me. Eyata, mina míagabu esia ŋu ake eye míadze agbagba be ŋdi nuɖuɖu nanye nu vevitɔ na viwò tso egbe dzi, alo? Ne nya bubu aɖewo gale asiwò ku ɖe esia ŋu la, àte ŋu abia wò ƒomea ƒe ɖɔkta alo nuɖuɖuŋutinunyala.

` Ɣetrɔ me nuɖuɖu, Ðeviwo ƒe Nuɖuɖu, ŋdi nuɖuɖu si naa lãmesẽ, Sukuviwo, ŋdi nuɖuɖu ƒe vevienyenye, Ðeviwo ƒe lãmesẽ, Nuɖuɖu si me nunyiame le