Aleke nàwɔ ana nuɖuɖu si me nunyiame le viwòa? Àte ŋu azã MyPlate Nuɖuɖu Mɔfiame'' atsɔ akpe ɖe ŋuwòa?

Egbea míele nu ƒom tso alesi míaɖa nuɖuɖu siwo me nunyiame le eye woda sɔ na mía vi suewo ŋu. Ɣeaɖewoɣi la, esesẽna be woanya nusi woana wo kple agbɔsɔsɔme si woana wo. Mègatsi dzi o, mɔnu bɔbɔe aɖe ŋutɔ li si United States ƒe Agbledenyawo Gbɔkpɔha to vɛ, si nye ``USDA - United States ƒe Agbledenyawo Gbɔkpɔha`` si ateŋu akpeɖe mía ŋu le esia me. Emae nye ``MyPlate Nuɖuɖu Mɔfiame``. Ele abe agba si le amadede vovovowo me ene. Esia fia mí kɔte ŋutɔ be nuwo nanɔ ɖevi ƒe agba me kple ɖoɖo si nu wòle be woanɔ.

Nukae nye `(MyPlate)` ƒe nɔnɔme veviwo?

Eyata, gbedasi bɔbɔe aɖewo li, gake wole vevie ŋutɔ, siwo agbalẽvi sia si le amadede vovovowo me si woyɔna be ``NyePlate'' gblɔ na mí. Na míakpɔ nusiwo wonye ɖa.

• Na nusianu vi aɖe, menye nu ɖeka ko o, ke boŋ nàtsɔ nu vovovowo ana: Nuɖuɖu nyuitɔ kekeake menye esi me nuɖuɖu ƒomevi ɖeka geɖe le o. Nuɖuɖu nyuitɔ kekeakee nye esi me nuɖuɖu ƒe hatsotso vovovowo, abe amagbewo, atikutsetsewo, nukuwo, kple protein ene, da sɔ le. Bu eŋu abe nutata dzeani aɖe si ƒe amadedewo sɔ ene.
• Tsɔ amagbewo kple atikutsetsewo yɔ viwòa ƒe agba ƒe afã me: Ẽ, afã! Esia le vevie ŋutɔ. Amagbewo kple atikutsetsewoe nye nunyiame, vitamin, kple mineral siwo nyo na míaƒe ŋutilã la tsoƒe vevitɔ.
• Ne mede ɖeke o la, ele be nuku siwo míeɖuna ƒe afã nanye nuku blibowo: Fifia ɖewohĩ ànɔ nusi nuku blibo siawo nye ŋu bum. Kpuie ko la, nuwo abe oats, lu blibo ƒe abolo, kple bli dzẽ ene. Fibre sɔ gbɔ ɖe esiawo me.
• Na notsi kple tsi si me ami mesɔ gbɔ ɖo o (1%) alo esi me ami mele o ɖe nunono siwo me sukli le teƒe: Enyo ŋutɔ na ɖeviwo ƒe lãmesẽ be woaɖe aha siwo me sukli le kple nunono siwo wowɔ kple asi nono dzi akpɔtɔ alesi woate ŋui. Ke boŋ anyo wu be nàna tsi ƒuƒu alo notsi si me ami mesɔ gbɔ ɖo o.
• Mègana akpa siwo lolo akpa o: Mí katã míewɔa esia le lɔlɔ̃ ta. Gake nuɖuɖu geɖe nana ɖevi wu esi wòhiã ate ŋu ana wòalolo madzemadzee. Eya ta ɖo ŋku edzi nàna nuɖuɖu si sɔ na viwòa ƒe ƒexɔxɔ kple eƒe nuhiahiãwo.

Ðo ŋku edzi be: MyPlate le abe anyigbatata si fia mɔ mí ene. Ena míekpɔa alesi míawɔ ana nuɖuɖu siwo me nunyiame le mía viwoe la nyuie.

Aleke míewɔna tsɔa `(MyPlate)` dea míaƒe nuɖuɖu me?

Fifia ne èlé ŋku ɖe wò agba si le `(MyPlate)` dzi la, àte ŋu akpɔe enumake be ele be amagbewo kple atikutsetsewo nanye wò agba ƒe afã, eye nukuwo kple protein nanye afã mamlɛa. Tsɔ kpe ɖe eŋu la, eɖoa ŋku edzi na wò be nàtsɔ nyinotsi aɖe abe notsi alo yogurt alo cheese ene ade eme gbesiagbe.

Gake nyabiase aɖewo ate ŋu anɔ asiwò abe: "Ðe wòhiã be matsɔ nuɖuɖu ƒe hatsotso siawo katã ana le nuɖuɖu ɖesiaɖe mea? Ðe wòhiã be matsɔ amagbewo ana le ŋdi me hã? Oo vinye maɖu wo gɔ̃ hã oa..."

Nyateƒee, ate ŋu asesẽ be woatsɔ nusiawo katã ana le nuɖuɖu ɖesiaɖe me. Ne màte ŋu ana amagbewo le ŋdi me o la, àte ŋu atsɔ atikutsetse aɖe ana ɖe eteƒe. De amagbewo kple atikutsetsewo wò ŋdɔnuɖuɖu kple ŋdɔ me numeɖenuwo me.Nu vevitɔe nye be nàbu agba sia be enye mɔfiame na ŋkeke bliboa.

Kpuie ko la, dze agbagba nàwɔ viwòa ƒe gbesiagbenuɖuɖu ƒe afã amagbewo kple atikutsetsewo, eye nàtsɔ afã mamlɛa awɔ nuku blibowo kple protein. Enyo be nàna numeɖenu sue aɖe wo ɣeaɖewoɣi, gake seɖoƒe na nuɖuɖu siwo me nunyiame mele o, siwo me nunyiame sɔ gbɔ ɖo (e.g., nuɖuɖu siwo me sukli le, nuɖuɖu siwo me ami le) alesi nàte ŋui.

Nu bubue nye be, ne èsusu be esesẽ be yeana viwòwo nazu numame na nuɖuɖu yeye sia la, nu nyuitɔ si nàwɔe nye be wò ŋutɔ nàɖu nu nenema. ``(MyPlate)`` nye mɔfiame nyui aɖe menye na ɖeviwo ɖeɖeko o ke na ame tsitsiwo hã. Ne ɖeviwo kpɔ wo dzilawo wole nuɖuɖu siwo me nunyiame le ɖum la, ezu numame na wo le wo ɖokui si.

Mina míakpɔ nusi akpa siwo le amadede me le `(MyPlate)` dzi fia azɔ.

Akpa ɖesiaɖe si le amadede vovovowo me le ``MyPlate'' agba sia dzi la tsi tre ɖi na nuɖuɖu ƒe hatsotso vovovowo. Mina míaƒo nu tso wo dometɔ ɖesiaɖe ŋu ɖe vovo.

Akpa dama: Amagbewo

Amagbewo koe wodzra ɖo ɖe agba sia ƒe akpa gãtɔ, si woɖe fia le amadede dzẽ me. Amagbewoe nye:

• Vitamin kple mineral gbogbo aɖewo siwo hiã na ɖeviwo ƒe lãmesẽ nyui la le eme.
• Le dzɔdzɔme nu la, nuɖuɖumeŋusẽ mesɔ gbɔ o .
• Fibre sɔ gbɔ ɖe eme . Fibre sia kpena ɖe ŋuwò nèsena le ɖokuiwò me be yeɖi ƒo eye wòkpena ɖe ŋuwò hã be nàxe mɔ ɖe dɔmeɖui nu.

Nu siwo gbɔna la le amagbewo ƒe hatsotso me:

• Amagbe dama viviwo: abe aŋanyi, kɔla amagbewo, kale, broccoli, kple aŋanyi ene.
• Amagbe siwo ƒe amadede nye aŋutiɖiɖi kple dzĩ: karɔt, mɔli, mɔli vivi, tomatos.
• Gbe kple nuku: Nuwo abe chickpeas, lentils, green beans, kple peas (esiawo hã le protein ƒe hatsotso me).
• Amagbe siwo me starch le: mɔli, bli, cassava.
• Amagbe bubuwo: Amagbe bubuwo katã abe seƒoƒotsihe, gbegãdzi, aŋanyi, aŋanyi ene.

Be nunyiame nyuitɔ nasu asiwò la, na amagbe vovovowo na wò ƒomea kwasiɖa sia kwasiɖa. Àte ŋu azã amagbe yeyewo, esiwo wofa tsikpe me, alo esiwo wotsɔ gaze me. Ne ètia amagbe siwo le gaze me la, dze agbagba nàtia esiwo me dze mesɔ gbɔ ɖo o.

Akpa dzĩ: Atikutsetse

Atikutsetse hã nye nuɖuɖu si da sɔ ƒe akpa vevi aɖe ŋutɔ. Atikutsetsewo mee:

• Vitamin siwo doa ŋusẽ dɔlélenutsiŋutete, abe Vitamin C ene.
• Tomenu veviwo abe potassium ene .
• Fibre agbɔsɔsɔme nyui aɖe le eme .

Àte ŋu azã atikutsetse yeyewo, atikutsetse siwo wofa tsikpe me, alo atikutsetse siwo wotsɔ gaze me. Ne èzãa atikutsetse siwo le gaze me la, tia esiwo le atikutsetse me tsi me tsɔ wu be nàzã wo le suklitsi me.

Vevietɔ: Atikutsetse blibo ɖuɖu nyo wu atikutsetse me tsi 100% nono sã, elabena sukli kple nuɖuɖumeŋusẽ sɔ gbɔ ɖe atikutsetse me tsi me wu atikutsetsea ŋutɔ, eye fibre mesɔ gbɔ o.

Akpa si ƒe amadede nye aŋutiɖiɖi: Nukuwo

Nuku ƒe hatsotso la lɔ nuɖuɖu siwo wotsɔ nuku ɖesiaɖe wɔ, abe lu, oat, bli, kple ƒo ene. Abolo, roti, noodles, nukuwo, bli, kple pasta dze le hatsotso sia me.

Ele be nuku siwo ɖeviwo ɖuna gbesiagbe ƒe afã ya teti nanye nuku blibowo . Kpɔɖeŋu aɖewoe nye oatmeal, bli dzẽ, kple lu ƒe abolo.

Vovototo kae le nuku blibowo kple nuku siwo ŋu wokɔ dome?

Ele bɔbɔe ŋutɔ. Nuku blibowo nye esiwo wowɔ evɔ womeɖe nukua ƒe akpa siwo me nunyiame le (bran, dɔlékui) ɖa o. Nuɖuɖu me fibre sɔ gbɔ ɖe wo me . Fibre sia kpena ɖe ɖeviwo ŋu wosena le wo ɖokui me be yeɖi ƒo eye wòkpena ɖe wo ŋu woxea mɔ na dɔmeɖui hedaae. Nuɖuɖu si me nuku blibowo sɔ gbɔ ɖo ɖuɖu hã ate ŋu aɖe dɔlélewo abe dzidɔ kple suklidɔ ene ƒe afɔkua dzi akpɔtɔ.

Nuku siwo ŋu wokɔ ( e.g., abolo ɣi, bli ɣi) nye esiwo me woɖe nukua ƒe akpa siwo me nunyiame le, abe abolo ene, ƒe akpa gãtɔ ɖa le wo ŋudɔwɔwɔ me. Fibre mesɔ gbɔ ɖe wo me kura o. Gake wotsɔ nuku geɖe siwo ŋu wokɔ la "do ŋusẽe." Eyae nye be wogatsɔa vitamin kple mineral siwo woɖe le dɔwɔwɔ me la dometɔ aɖewo dea eme.Gake womegatsɔa ka la dea eme o.

Akpa si ƒe amadede nye aŋutiɖiɖi: Nuɖuɖu siwo me protein le

Nuɖuɖu siwo me protein sɔ gbɔ ɖo le vevie na lãmekawo, ŋutigbalẽ, ʋu, kple ŋutilã ƒe akpa bubuwo ƒe tsitsi kple wo dzi kpɔkpɔ. Vitamin kple mineral veviwo, abe iron ene hã le wo me.

Nuɖuɖu siwo me protein sɔ gbɔ ɖo dometɔ aɖewoe nye:

• Nyilã, koklolã, tɔmelã kple ƒumelãwo.
• Gbe ƒuƒu kple nukuwo (abe chickpeas, lentils, kple green beans ene).
• Aziwo.
• Nuku (abe atikutsetse, aŋɔ) kple nukuwo (mɔli ƒe nukuwo, ɣe ƒe keklẽ ƒe nukuwo).
• Soya-nuɖuɖuwo (e.g. tofu, soya-lã, veggie burger).

Ne èle lãwo tiam la, ɖo ŋku edzi nàtia esiwo me ami mele o alo esiwo me ami mesɔ gbɔ ɖo o .

Akpa si ƒe amadede nye blɔ: Notsi kple notsi me nuɖuɖuwo

Notsi kple nyinotsi bubuwo abe yogurt kple cheese ene le hatsotso sia me. Soya-notsi kple soya yogurt, siwo me wotsɔ calcium kpe ɖe eŋu hã le hatsotso sia me.

Tsɔ kpe ɖe calcium ŋu la, protein kple vitamin D hã le nyinotsi me Vitamin D kpena ɖe ŋutilãa ŋu wòxɔa calcium. Calcium sia kpena ɖe ame ŋu be aɖuwo kple ƒuwo sẽna.

Nu sue aɖe: Calcium mesɔ gbɔ ɖe nusiwo wotsɔ notsi wɔ, abe bɔta, kreme, kple kreme cheese ene me o. Eyata womele nyinotsi me nuɖuɖu ƒe hatsotso sia me o.

Na wòazu numame na wò be nàna notsi kple nyinotsi siwo me ami mesɔ gbɔ ɖo o alo esiwo me ami mele o na ɖevi siwo xɔ wu ƒe 2.

Ne èdi be yeanya nu geɖe tso eŋu la...

``(MyPlate)`` nye mɔfiame ko na nuɖuɖu nyui ƒe ɖoɖo. Ne nu aɖe le fu ɖem na wò le viwò ƒe nuɖuɖu ŋu la, anyo wu be nàƒo nu tso esia ŋu kple wò ƒomea ƒe ɖɔkta. Ate ŋu aɖo aɖaŋu si anyo na viwòa na wò.

Àteŋu akpɔ nyatakaka bubuwo tso ``MyPlate`` mɔnu sia, gbesiagbe nuɖuɖu ƒe ɖoɖowo, nuɖaɖawo, kple dɔwɔna vovovowo ŋu le United States Agbledenyawo Gbɔkpɔha (USDA) (MyPlate.gov) ƒe nyatakakadzraɖoƒe, si to ``MyPlate`` mɔnu sia vɛ zi gbãtɔ. Gake nenɔ susu me na wò be esi wònye be wowɔe na Amerikatɔwo ƒe nɔnɔme ta la, ele vevie be míatrɔ asi le eŋu wòasɔ ɖe nuɖuɖu kple nunono siwo li le míaƒe dukɔa me nu.

Gbedasi si Wotsɔ Yi Aƒeme

Enyo, eyata mina míadzro nusiwo dzi wòle be nàɖo ŋkui tso nusiwo ŋu míeƒo nu tsoe me la dometɔ aɖewo me kpuie:

• Dadasɔ nye nu vevitɔ: Anyo wu be nàtsɔ nuɖuɖu ƒe hatsotso ɖesiaɖe ƒe akpa sue aɖe ana tsɔ wu be nàna nuɖuɖu ƒomevi ɖeka geɖe.
• Ele be wò agba ƒe afã nanye atikutsetse kple amagbewo: Esia nye nusi wòle be wòanɔ susu me na wò godoo. Tsɔ amagbe kple atikutsetse siwo le amadede vovovowo me ɖo atsyɔ̃ na wò agba.
• Mègaŋlɔ nuku blibowo be o: Tsɔ nuwo abe bli si wotsɔ lãgbalẽ wɔe, chickpea bread, kple oats ene kpe ɖe viwòwo ƒe nuɖuɖu ŋu.
• Tia protein siwo me ami mele o: Tɔmelã, koklolã (si me ŋutigbalẽ mele o), azi, lãmi, kple koklozi nye protein dzɔtsoƒe nyuiwo.
• Notsi siwo me ami mesɔ gbɔ ɖo o: Tia nyinotsi siwo me ami mesɔ gbɔ ɖo o abe notsi kple yogurt ene na viwòwo.
• Ðe sukli kple ami siwo mehiã o dzi kpɔtɔ: Ðe aha viviwo, toffee, tsokolet, kple nuɖuɖu siwo me ami le dzi kpɔtɔ alesi nàte ŋui.
• Nye kpɔɖeŋuɖola: Ne viwòwo kpɔ wò nèle nuɖuɖu siwo me nunyiame le ɖum la, woawo hã azu numame na wo.

Eyata, mele mɔ kpɔm be `(MyPlate Nuɖuɖu Mɔfiame)` sia akpe ɖe mia kple viwòa ŋu be mianɔ lãmesẽ me eye woakpɔ dzidzɔ. Ne èdze agbagba vie la, mesesẽ nenema gbegbe o. Àte ŋu ana nu nyuitɔ kekeake viwòa!

` Nuɖuɖu nyui, ɖeviwo ƒe nunyiame, MyPlate, nuɖuɖu si da sɔ, amagbewo, atikutsetsewo, nukuwo