Wole nu ƒom tso nuɖuɖu ŋuti ɖoɖo yeyewo ŋu le ŋkeke siawo me, alo? Míesea nyawo abe Paleo kple Vegan ene ɣesiaɣi. Eyata bu nuɖuɖu ƒe mɔnu yeye aɖe si ƒo nuɖuɖu vevi siawo evea siaa ƒe nyuitɔwo nu ƒu ŋu kpɔ. Aleae woyɔna be ‘Pegan’ nuɖuɖua. Egbea, míaƒo nu tso nusi tututu wònye, nusi nàte ŋu aɖu ɖe edzi , kple amesiwo wòsɔ na ŋu.
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Kpuie ko la, nukae nye Pegantɔwo ƒe nuɖuɖu?
Le nyateƒe me la, esia nye nukpɔsusu bɔbɔe aɖe ŋutɔ. Nya Pegan nye nya siwo nye Paleo kple Vegan ƒe ƒuƒoƒo .
- Paleo Diet: Esia fia be míaɖu nuɖuɖu blibowo, abe esiwo mía tɔgbuiwo de adelã heƒo ƒu ene. Ema fia atikutsetsewo, amagbewo , lã, tɔmelã , kple nukuwo.
- Vegan Diet: Esia bia be woaƒo asa na lãwo ƒe nuɖuɖu keŋkeŋ eye woaɖu numiemiewo ko.
Eyata Pegantɔwo ƒe nuɖuɖua ƒoa xexe eveawo ƒe nyuitɔwo nu ƒu. Gɔmeɖose vevitɔe nye be ele be wò nuɖuɖu ƒe 75% nanye esi wotu ɖe numiemiewo dzi . Ema fia nuwo abe amagbewo kple atikutsetsewo ene. Ele be 25% susɔea natso lãwo ƒe nuɖuɖuwo me (lã, tɔmelã, azi ).
Mɔnu sia tea gbe ɖe nuɖuɖu blibo, yeye ɖuɖu dzi alesi wòanya wɔe, eye wometsɔa nusiwo gblẽa nu le nuɖuɖu ŋu alo nuvivinu siwo wowɔ kple asi o. Ele be woaƒo asa na nyinotsibabla kple nuɖuɖu siwo me gluten le keŋkeŋ le nuɖuɖu sia me.
Eyata nukae nàte ŋu aɖu le Pegantɔwo ƒe nuɖuɖua me?
Nuɖuɖu sia ƒe susu nɔa “nuɖuɖu dzadzɛ” ŋu. Eyae nye be woaɖu dzɔdzɔmenuɖuɖu siwo ŋu wometrɔ asi le o alesi woate ŋui. Àte ŋu akpɔ esia nyuie ne èlé ŋku ɖe kplɔ̃ si le ete ŋu.
| Nuɖuɖu ƒomevi | Numeɖeɖe kple kpɔɖeŋuwo |
|---|---|
| Amagbewo kple atikutsetsewo | Wokafu amagbe siwo me starch mesɔ gbɔ ɖo o eye sukli ƒe agbɔsɔsɔme le sue wu. Le kpɔɖeŋu me, nuwo abe broccoli, karɔt, gbe, tomatos, kple aŋanyi ene. Atikutsetsewo hã nyo. |
| Nuku kple nuku ƒomeviwo | Nukuwo abe almond, pistachio, kple walnut, kple nukuwo abe chia, flax, kple mɔli nukuwo ene. |
| Lãwo ƒe protein (25%) . | Nyilã, koklolã, kple tɔmelã siwo me mercury mesɔ gbɔ ɖo o, siwo me ami sɔ gbɔ ɖo (abe salmon, herring, kple cod ene) siwo wotsɔ gbe nyi. Àte ŋu aɖu azi hã. |
| Nuku siwo me gluten mele o | Ƒã hafi wokafua nusiawo. Kpɔɖeŋuwo: Quinoa, bli dzẽ, oats, amaranth. |
Le sukli gome la, àte ŋu azã sukli le nuɖuɖu sia me. Gake abe atike si wozãna ɣeaɖewoɣi ene ko . Manyo be woatsɔ sukli akpe ɖe eŋu gbesiagbe o.
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Nu vevi eve li siwo wòle be nàɖe ɖa le wò nuɖuɖu me le veganuɖuɖu me. Esiawo nye nuɖuɖu siwo me gluten kple nyinotsi le . Azɔ hã, ele be nàɖe nuɖuɖu siwo ŋu wotrɔ asi le siwo wotsɔ nusiwo wodzra ɖo ɣeyiɣi didi aɖe wɔe la dzi akpɔtɔ.
| Nuɖuɖu siwo wòle be woaƒo asa na | Kpɔɖeŋuwo |
|---|---|
| Nuɖuɖu siwo me gluten le | Abolo, pasta, abolomenuwo, nuku geɖe, biya. |
| Notsi me nuɖuɖuwo | Nyitsu ƒe notsi, yogurt, cheese. |
| Nuɖuɖu siwo ŋu wotrɔ asi le kple bubuwo | Nusianu si me nudzodzoeviwutikewo, nusiwo wotsɔ dzraa nu ɖo, amadede wɔwɔewo, alo nuvivinuwo le. |
Ðe nuɖuɖu sia ɖea vi na lãmesẽ ŋutɔŋutɔa?
Le afisia la, ele be míase nɔnɔmea ŋutɔŋutɔ gɔme. Ne míagblɔe tututu la, dzɔdzɔmeŋutinunya me numekuku deto aɖeke megale Pegantɔwo ƒe nuɖuɖu ŋutɔ ŋu haɖe o. Eyata eŋutinunyalawo gblɔ be nyatakaka siwo sɔ gbɔ be woagblɔ kakaɖedzitɔe tso eƒe lãmesẽmenɔnɔ ƒe viɖewo ŋu o.
Gake, ne èlé ŋku ɖe gɔmeɖose vevi siwo le megbe nɛ ŋu, si fia be ètsɔ nuɖuɖu siwo me numiemiewo wɔe ɖo nɔƒe gbãtɔ , la, eme kɔ ƒã be enaa lãmesẽ geɖe. Numekukuwo ɖee fia be amagbe kple atikutsetse siwo me fibre sɔ gbɔ ɖo wu ɖuɖu nana lãmesẽ bliboa nyona ɖe edzi eye wòɖea dɔléle aɖewo xɔxɔ ƒe afɔkua dzi kpɔtɔna. Numekuku aɖewo ɖee fia hã be nuɖuɖu siwo wotu ɖe numiemiewo dzi ate ŋu akpe ɖe ame ŋu wòaɖe ame ƒe kpekpeme dzi akpɔtɔ eye wòaɖe ʋumemi gbegblẽ ƒe agbɔsɔsɔ dzi akpɔtɔ .
Azɔ mina míaƒo nu tso gluten ŋu.
Gluten menye nu gbegblẽ na amesiame o. Negbe ɖe gluten ƒe dɔmawɔmawɔ nyuie alo atikewɔwɔ me dɔléle aɖe abe Celiac Dɔléle ene le ŋuwò ko hafi mehiã be nàɖe gluten ɖa keŋkeŋ le wò nuɖuɖu me o. Eɖeɖeɖa ate ŋu anye mɔxenu ɣeaɖewoɣi be woalé nuɖuɖu me ɖe asi le ɣeyiɣi didi aɖe megbe.
Le nyateƒe me la, numekukuwo ɖee fia be nuku blibo kple mɔli tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu ate ŋu anyo na wò lãmesẽ ŋutɔŋutɔ. Eyata ele be nàbu gluten ɖeɖeɖa ŋu zi eve atikewɔwɔ me susu aɖeke manɔmee.
Gbedasi si Wotsɔ Yi Aƒeme
- Pegan nuɖuɖu nye Paleo kple Vegan ƒe ƒuƒoƒo, si me nuɖuɖu siwo wotsɔ numiemiewo wɔe ƒe 75% kple nuɖuɖu siwo wotsɔ lãwo wɔe ƒe 25% le.
- Nusi koŋ ŋu wotsia dzi ɖo le afisiae nye be woaƒo asa na nuɖuɖu siwo ŋu wotrɔ asi le, nyinotsi me nuɖuɖuwo, kple nuɖuɖu siwo me gluten le.
- Togbɔ be womewɔ numekuku si ŋu kakaɖedzi le tso nuɖuɖu sia ŋu o hã la , eƒe nuɖuɖu si wotu ɖe numiemiewo dzi ate ŋu ana lãmesẽnyawo abe lolo dzi ɖeɖe kpɔtɔ kple ʋumemi dzi ɖeɖe kpɔtɔ ene.
- Vevietɔ wu: Hafi nàwɔ tɔtrɔ gã ma gbegbe le wò gbesiagbenuɖuɖu me, vevietɔ ne ènye ame yeye le nuɖuɖu siwo wotu ɖe numiemiewo dzi me la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta. Eya alo nuɖuɖuŋutinunyala ate ŋu akpe ɖe ŋuwò nàwɔ nuɖuɖu ŋuti ɖoɖo si sɔ na wò eye wòakpɔ egbɔ be nunyiame siwo nèhiã la su asiwò.
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