Ðe nèle klalo be yeazu vidadaa? Ðe nèle no nam viwòa? Ekema mina míasrɔ̃ nu tso nunyiame vevi siawo ŋu pɛpɛpɛ!

Esia nye ɣeyiɣi tɔxɛ aɖe ŋutɔ na wò, vidada si ava zu viwòa, kple wò, amesiwo le no nam viwòa. Eyata le ɣeyiɣi xɔasi sia me la , ele vevie ŋutɔ be nàlé be na nuɖuɖu siwo nèɖuna etɔxɛe hena wò kple viwòa ƒe lãmesẽ. Èhiã nuɖuɖumeŋusẽ si ade 300 va ɖo 500 wu esi nèɖuna le ŋkeke ɖeka me le ɣeyiɣi sia me. Esia nye na vidzĩa ƒe tsitsi kple wò ŋusẽ. Na míakpɔ nunyiame siwo mia kple viwòa miahiã le ɣeyiɣi sia me ɖa.

Nunyiame vevi kawoe nèhiã le fufɔɣi kple ne èle no nam?

Nunyiame siwo akpe ɖe mia kple viwòa ŋu be mianɔ lãmesẽ me la dometɔ aɖewoe nye esi. Zi geɖe la, woate ŋu akpɔ esiawo le atikutsetse yeyewo, amagbewo, nuku blibowo, nukuwo, mɔliwo, nyinotsibabla, kple lã siwo me ami mele o me. Wò ɖɔkta ate ŋu aɖo aɖaŋu na wò hã be nàno vitamin geɖe si wozãna do ŋgɔ na vidzidzi si me iron le.

Calcium - Na wò ƒuwo kple aɖuwo nasẽ abe gakpo ene!

Calcium le abe siminti si tua wò kple viwòa ƒe ƒuwo kple aɖuwo ɖo ene. Bu eŋu kpɔ ko, màte ŋu atu xɔ gɔmeɖoanyi sesẽ manɔmee o, aleae wòle. Menye ema ɖeɖeko o, calcium hã kpena ɖe míaƒe ʋu ƒe sisi, lãmekawo, kple lãmekawo katã ŋu wowɔa dɔ nyuie. Vidada si fɔ fu eye wòle no nam hiã na calcium si ade miligram 1,000 gbesiagbe. Afikae nàte ŋu akpɔ nusiawo le?

• Notsi siwo me ami mesɔ gbɔ ɖo o ( yogurt , cheese, notsi si me ami mele o) .
• Orange detsi si me calcium -do ŋusẽe kple notsi-tikewo abe soya -notsi kple almond-notsi ene
• Nuku aɖewo
• Amagbe dama viviwo abe kale, aŋanyi (ne woɖui kple aŋanyi) .

Carbohydrates - Ŋusẽ na ŋkekea ƒe dɔwɔwɔ kple vidzĩa ƒe tsitsi!

Carbohydrates ye nye ŋusẽtsoƒe vevitɔ na míaƒe ŋutilã. Ŋusẽ sia le vevie na vidzĩa ƒe tsitsi, na wò gbesiagbedɔwo, kple na no nana vidzĩa emegbe. Gake menye carbohydrates katãe nyo sɔsɔe o.

Anyo wu be nàkpɔ carbohydrates tso nuku blibowo me , abe bli si wotsɔ lãgbalẽ wɔe, buckwheat, ƒo, abolo si wotsɔ lãgbalẽ wɔe, kpakple atikutsetse kple amagbewo ene.

Nuɖuɖu sia nyo na dɔgbo hã elabena fibre sɔ gbɔ ɖe eme. Nunya le eme be woaɖe carbs siwo ŋu wokɔ abe abolo ɣi, bli ɣi, kple nuɖuɖu kple nunono siwo me wode sukli geɖe le dzi akpɔtɔ alesi nàte ŋui.

Fiber - Dɔgbo ƒe dɔmawɔmawɔ nyuie kple dɔgbo ƒe dɔmawɔmawɔ nyuie ƒe egbɔkpɔnu nyuitɔ kekeake!

Dɔmeɖui nye kuxi si doa dziku na vidada geɖe ŋutɔ le fufɔɣi. Ate ŋu ana ame naʋuʋu eye wòase veve. Dzɔdzɔmeŋusẽ nyuitɔ kekeake si woatsɔ akpɔ esia gbɔe nye be nàɖu nuɖuɖu siwo me fibre le. Nuɖuɖu kawoe me fibre sɔ gbɔ ɖo?

• Nuku blibowo - ema fia nuku blibowo, bran bread, brown rice, oats.
• Atikutsetse yeyewo (akɔɖu, mango, papaya, amititsetse) kple amagbewo (karɔt, gbe, aŋanyi, kabɔb).
• Mɔliwo abe lãmi, chickpeas, green beans, kple peas ene.

Ne wotsɔ nusiawo kpe ɖe nuɖuɖu ŋu la, dɔgboa wɔa dɔ nyuie wu eye dɔgbo ƒe dɔmawɔmawɔ nyuie ate ŋu aɖe dzi akpɔtɔ ŋutɔ. Azɔ hã, no tsi geɖe be ka la nawɔ dɔ nyuie.

Folic Acid - Ele vevie na vidzĩa ƒe ahɔhɔ̃ kple aklã ƒe tsitsi!

Folic acid nye vitamin vevi aɖe ŋutɔ si wòle be nàdze nono gɔme tso esime nèle ɖoɖo wɔm be yeafɔ fu. Esia le alea elabena ekpena ɖe vidzĩa ƒe ahɔhɔ̃ kple aklã (neural tube) ŋu wòtsina nyuie. Ne mèkpɔe wòsu o la, viwòa ate ŋu axɔ vidzidzi ƒe gbɔdzɔgbɔdzɔ sesẽwo abe ahɔhɔ̃mekawo ƒe dɔmawɔmawɔ nyuie ene. Eyata ne mede ɖeke o la, folic acid microgram 400 (milligram 0.4) nono gbesiagbe hafi woafɔ fu kple le fufɔfɔ ƒe ɣleti ʋɛ gbãtɔwo me ate ŋu aɖe afɔku sia dzi akpɔtɔ ŋutɔ. Le fufɔfɔ ƒe ɣleti etɔ̃lia kple etɔ̃lia me la, nudidi sia dzina ɖe edzi va ɖoa microgram 600 (miligram 0.6), eye vidada si le no nam vidada hiã microgram 500 (milligram 0.5). Esiawo le abolo kple nuku siwo me wotsɔ folic acid kpe ɖo me. Azɔ hã, vitamin sia si woyɔna be folate le amagbe damawo (abe spinach, kale, kple collard greens ene), citrus-kutsetsewo (orange, tangerines), avocado, lentils, kple beans me le dzɔdzɔme nu.

Ami Siwo Naa Lãmesẽ - Viwòa hiã ami hafi wòatsi, gake ami nyuitɔ!

Togbɔ be ame aɖewo vɔ̃na na ami hã la, ami nye nuɖuɖu nyui ƒe akpa vevi aɖe. Ami hiã na vidzĩa ƒe tsitsi, vevietɔ le fufɔɣi, vevietɔ na ahɔhɔ̃a ƒe tsitsi. Gake ele be nàtia ami siwo naa lãmesẽ, si nye ami siwo me ami mesɔ gbɔ ɖo o . Ele be woaɖe ami siwo me ami mele o (lã si me ami sɔ gbɔ ɖo, bɔta, akɔɖumi) kple ami siwo me ami le (siwo le margarine, abolo siwo woɖa, kple nuɖuɖu siwo woɖana kabakaba me) dzi akpɔtɔ alesi woate ŋui. Woate ŋu akpɔ ami siwo naa lãmesẽ le:

• Amagbemiwo abe amititsetse ƒe ami , canola-mi, kple ɣe ƒe keklẽ ƒe ami ene.
• Akɔɖu kple atikutsetse bɔta siwo wotsɔ nukuwo abe aŋɔ, atikutsetse, almond, kple mɔli ƒe nukuwo wɔe.
• Avocado si woyɔna be avocado.
• Tɔmelã siwo me ami le abe salmon, mackerel, kple sardines ene (omega-3 ami hã le esiawo me).

Iodine - Na vidzĩ ƒe ahɔhɔ̃ ƒe tsitsi kple thyroid ƒe dɔwɔwɔ!

Iodine nye mineral vevi aɖe si kpena ɖe thyroid gland si le míaƒe ŋutilã me ŋu wòwɔa lãmetsiwo. Lãmetsiŋusẽ siawo le vevie ŋutɔ na vidzĩa ƒe tsitsi, vevietɔ ahɔhɔ̃a. Ne vidzĩa mexɔ iodine wòsɔ gbɔ le fufɔɣi o la, ate ŋu ahe kuxiwo vɛ le thyroid gland ŋu, tsitsi nahe ɖe megbe, eye wòate ŋu asrɔ̃ nu. Eyata ele vevie be funɔwo kple vidada siwo le no nam no nazã dze si me iodine le ne wole nu ɖam eye woaɖu nuɖuɖu siwo me iodine sɔ gbɔ ɖo, abe ƒumelãwo (tɔmelã, shrimp, shellfish), kple nyinotsi me nuɖuɖuwo ene. Azɔ hã, kpɔe ɖa be iodide microgram 150 le vitamin si nènona do ŋgɔ na vidzidzi me hã (esia nye iodine ƒomevi aɖe si ŋutilãa xɔa bɔbɔe). Ne mesɔ gbɔ o la, anyo be nàƒo nu kple wò ɖɔkta ahabia nenye be ehiã be nàno dɔ bubu.

Iron - Xɔ Mɔ na Ʋusɔgbɔdɔ si me Iron Mehiã O eye nàƒo Ðeɖiteameŋu!

Iron hiã vevie hafi woate ŋu awɔ hemoglobin le ʋumenugbagbevi dzĩwo me. Le fufɔɣi la, vidzĩa hiãa ʋu geɖe hafi vidzidɔa ƒe tsitsi kple tsitsi, eyata iron hã hiãna ŋutɔ. Le fufɔɣi , àte ŋu axe mɔ ɖe ʋusɔgbɔdɔ si me iron mede o nu ne èɖu nuɖuɖu siwo me iron sɔ gbɔ ɖo eye nèno iron kpeɖeŋutɔ abe alesi wò ɖɔkta gblɔe ene. Ne iron mesɔ gbɔ ɖe mewò o la, ɖeɖi ate ŋuwò ɣesiaɣi, gbɔgbɔ sesẽ na wò, eye taɖuame . Nuɖuɖu siwo me iron sɔ gbɔ ɖo:

• Lã dzĩ, koklolã, kple tɔmelã si me ami mele o.
• Tɔmelã.
• Nuku siwo me wotsɔ gayibɔ do ŋusẽe.
• Mɔliwo abe lãmi, chickpeas, kple green beans ene.
• Amagbe dama viviwo abe aŋanyi, kale, kple collard greens ene.
• Iron ƒe xɔxlɔ̃ dzina ɖe edzi ne woɖu nuɖuɖu siwo me iron le kple nuɖuɖu siwo me vitamin C sɔ gbɔ ɖo (lemon, orange, tomatos).

Protein - abe vidzĩ ƒe ŋutilã ƒe xɔtunuwo ene!

Protein ye nye nu vevitɔ si tua vidzĩa ƒe ŋutilã ɖo, si me lãmekawo, ƒuwo, ŋutigbalẽ, kple ŋutinu ememetɔwo hã le. Vevietɔ le fufɔfɔ ƒe ɣleti etɔ̃lia kple etɔ̃lia me la, vidzĩa tsina kabakaba, eyata protein hã hiã vevie. Togbɔ be vidada funɔ hiã protein geɖe wu nyɔnu dzɔdzɔe hã la, womeɖo aɖaŋu be wòaxɔe tso nusiwo wowɔ kple asi abe protein shake kple protein powder ene gbɔ o. Nu nyuitɔ kekeakee nye be nàkpɔ protein tso dzɔdzɔmenuɖuɖuwo me. Protein dzɔtsoƒe nyuiwo:

• Lã si me ami mele o, koklolã, tɔmelã.
• Aziwo.
• Notsi, yogurt, cheese.
• Lentils, chickpeas, gbegãdzi, soya.
• Nutsetsewo abe aŋɔ, atikutsetse, kple almond ene, kple atikutsetse bɔta siwo wotsɔ wo wɔe.
• Tofu.

Vitamin A - na viwòa ƒe dzi, ŋkumekpɔkpɔ, kple dɔlélenutsiŋutete!

Vitamin A nye vitamin vevi aɖe si kpena ɖe viwòa ƒe dzi, ŋku, kple dɔlélenutsiŋutete ŋu wòtsina. Vitamin A ƒe anyimanɔmanɔ mebɔ le dukɔ deŋgɔwo me o. Gake , vitamin A nono fũ ate ŋu agblẽ nu le viwòa ŋu eye wòana viwòa nazu nuwɔametɔ. Eyata anyo wu be nàno vitamin si do ŋgɔ na vidzidzi si me vitamin A si mede microgram 1,500 (IU 5,000) o. Azɔ hã, mègano vitamin A kpeɖeŋutɔ o negbe ɖe ɖɔkta kafui koŋ hafi. Nuɖuɖu siwo le dedie siwo me vitamin A le:

• Notsi kple nyinotsi nuɖuɖuwo.
• Atikutsetse siwo ƒe amadede nye aŋutiɖiɖi kple ɣi kpakple amagbe bubuwo (e.g. papaya, cantaloupe, karɔt, mɔli vivi, mɔli).
• Amagbe dama viviwo (spinach, kale).

Vitamin B12 - na vidzĩ ƒe ʋu ƒe wɔwɔme kple ahɔhɔ̃ ƒe dɔwɔwɔ!

Vitamin B12 nye vitamin si le vevie ŋutɔ na ʋumenugbagbevi dzĩwo wɔwɔ le vidzĩ me, ahɔhɔ̃ ƒe tsitsi, kple ahɔhɔ̃ ƒe dɔwɔwɔ nyuie. Lãwo ƒe nuɖuɖu mee wokpɔnɛ le wu. Eyae nye le nuwo abe lã, tɔmelã, koklolã, notsi, kple azi ene me. Nuku siwo ŋu wodo ŋusẽe siwo me wotsɔ vitamin B12 kpe ɖe eŋu hã li, eye le notsi siwo menye nyinotsi o siwo wotsɔ ɖɔa li notsi abe soya-notsi ene hã li.

Ne ènye amagbeɖula alo vegan la, ele be nàƒo nu kple wò ɖɔkta godoo tso nenye be ele be nàno vitamin B12 kpeɖeŋutɔ le fufɔɣi kple ne èle no nam viwòa ŋu, elabena eƒe anyimanɔmanɔ ate ŋu ahe kuxiwo vɛ na wò kple viwòa.

Vitamin D - Ekpena ɖe ŋutilã ŋu wòxɔa calcium eye wòdoa ŋusẽ ƒuwo!

Vitamin D nye vitamin vevi bubu si kpena ɖe míaƒe ŋutilã ŋu wòxɔa calcium, si kpena ɖe míaƒe ƒuwo kple aɖuwo ŋu wòsẽna. Vitamin D dona le ŋutilãa me ne míaƒe ŋutigbalẽ le ɣe ƒe keklẽ me. Ke hã, míate ŋu akpɔ ɣe ƒe keklẽ si sɔ le ŋdi kple fiẽ me ɣesiaɣi o, eye ɣeaɖewoɣi la, ate ŋu anye be masɔ gbɔ o. Eyata ehiã be míakpɔe tso nuɖuɖu hã me. Nuɖuɖu siwo me vitamin D le:

• Notsi si me ami mesɔ gbɔ ɖo o alo esi me ami mele o si ŋu wodo ŋusẽe eye wotsɔ vitamin D kpe ɖe eŋu.
• Orange detsiƒonu si me wotsɔ vitamin D kpee.
• Azi tutu.
• Tɔmelã siwo me ami le abe salmon kple tuna ene.

Eŋutinunyalawo kafui be vidada siwo fɔ fu kple esiwo le no nam vidada naxɔ vitamin D Dukɔwo Dome Nusɔsrɔ̃ (IU) 600 ya teti gbesiagbe. Ne mèka ɖe edzi be vitamin D sɔ gbɔ na wò o la, ƒo nu kple wò ɖɔkta.

Nu vevi aɖewo siwo dzi nàɖo ŋkui!

Nunyiame siawo dometɔ ɖesiaɖe le vevie ŋutɔ na wò lãmesẽ, viwò si le dɔ me ƒe lãmesẽ, kple viwò si le no nam ƒe lãmesẽ.

Kpuie ko la, nuɖuɖu si da sɔ, si me nunyiame le ɖuɖue nye nu vevitɔ kekeake. Ema fia be nàtsɔ amagbe vovovowo, atikutsetsewo, nuku blibowo, nukuwo, mɔli, lã, tɔmelã, kple nyinotsibabla vovovowo akpe ɖe wò nuɖuɖu ŋu. Mègaɖu nuɖuɖu ɖeka mawo ke zi gbɔ zi geɖe ko o, dzra nuɖuɖu vovovowo ɖo.

• Atikewɔlawo ƒe aɖaŋuɖoɖo nye sedziwɔwɔ:Wɔ ɖe wò ɖɔkta alo ƒomea ƒe lãmesẽdɔwɔla ƒe mɔfiamewo dzi nyuie, vevietɔ le kpeɖeŋutɔ siwo woatsɔ akpe ɖe eŋu gome. Wonya nusi nyo na wò nɔnɔmea. Mègadze vitamin yeyewo nono gɔme gbeɖe ne mèyi ɖɔkta gbɔ gbã o.
• No tsi geɖe: Mègaŋlɔ be be yeano tsi kplu 8-10 ya teti gbesiagbe o. Esia hã le vevie ŋutɔ. Ele vevie ŋutɔ be vidada si le no nam vi nanɔ tsi me.
• Ne ɖikeke le ŋuwò la, bia be: Ne ɖikeke suetɔ kekeake gɔ̃ hã le nuɖuɖu alo nunyiame aɖe ŋu, abe "Ðe enyo be nàɖu esia?" "Ðe esia agblẽ nu le vidzĩa ŋua?", mègavɔ̃ alo nàhe ɖe megbe gbeɖe be yeabia wò ɖɔkta o.

Menye wò ɖeka koe le mɔzɔzɔ sia me o. Wò lãmesẽ kple viwòa tɔe nye nu vevitɔwo kekeake. Eyata ɖu nu nyuie, no nu nyuie, kpɔ dzidzɔ, eye nànɔ lãmesẽ me! Míele didim nyuie na wò!

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` Fufɔfɔ ƒe nunyiame, no nana, nunyiame veviwo, vitaminwo, mineralwo, fufɔfɔ si le lãmesẽ me, vidzĩ ƒe tsitsi