Ðe nèle wò lãmesẽ hã ŋu bum hele wò nuɖuɖu si nèzãna fifia trɔm va zu esi le lãmesẽ me wua? Ne èbu eŋu kpɔ la, míesea nu tso nuɖuɖu ƒe ɖoɖo vovovowo ŋu. Ame aɖewo dzudzɔa lãwo ƒe nuɖuɖuwo katã abe lã, tɔmelã, kple azi ene ɖuɖu eye wozua vegan keŋkeŋ. Ame bubuwo ɖea lã ɖeɖeko ɖa eye woɖua azi kple nyinotsibabla (amagbewo). Le ɣeyiɣi sia me la, ƒuƒoƒo tɔxɛ bubu aɖe hã li. Womeɖua lã siwo tso anyigbadzilãwo abe nyilã, haƒoƒo, kple koklolã ene o, ke boŋ woɖua tɔmelã kple ƒumelã bubuwo. Emae nye nusi míeyɔna be
Pescatariantɔwo ƒe nuɖuɖu. Mina míaƒo nu tso esia ŋu tsitotsito egbea.
Ameka tututue nye Pescatarian?
Kpuie ko la, pescatarian nye amesi ɖua amagbewo ƒe nuɖuɖu si me tɔmelã kple ƒumelã bubuwo hã le. Woƒe nuɖuɖu vevitɔwoe nye:
- Atikutsetsewo kple amagbewo
- Nuku blibowo
- Mɔliwo abe lãgbalẽ kple chickpeas ene
- Nukuwo kple nukuwo.
- Azi kple nyinotsi nuɖuɖuwo (ame aɖewo ƒoa asa na esiawo hã, gake wo dometɔ akpa gãtɔ ɖua wo) .
- Eye vevietɔ wu la, tɔmelã kple ƒumelã bubuwo abe shrimp, squid, kple crab ene.
Gake womeɖua anyigbadzilã aɖeke abe
koklolã, nyilã, gbɔ̃, alo haƒoƒo ene o . Bu eŋu kpɔ, esia le abe ƒome si me womeɖua amagbewo o me nɔnɔ ene, gake tɔmelã koe nèɖuna.
Nukatae amewo trɔna ɖe Pescatariantɔwo ƒe nuɖuɖu sia ŋu?
Susu vevi eve tae wòle alea ɖo. Ame aɖewo nɔa te ɖe nutome ƒe susuwo dzi wɔa nyametsotso sia. Woxɔe se be anyigbadzilãwo nyinyi hena lã gblẽa nu le nutome ŋu, eɖua dzɔdzɔmenu geɖe akpa, eye wòhea ɖiƒoƒo vɛ. Gake ame akpa gãtɔ tiaa nuɖuɖu sia si me tɔmelãwo le
elabena wotsia dzi ɖe woƒe lãmesẽ ŋu. Numekukuwo ɖo kpe edzi gɔ̃ hã be nuɖuɖu sia si wotu ɖe numiemiewo kple tɔmelãwo dzi la ɖea vi na ŋutilãa ŋutɔ.
Viɖe ŋutɔŋutɔ kawoe le esia me le lãmesẽnyawo gome?
Abe lã ene la, tɔmelã hã nye protein dzɔtsoƒe nyui aɖe ŋutɔ. Gake viɖe geɖe le tɔmelã ŋu ne wotsɔe sɔ kple lã dzĩ.
Numekukuwo ɖee fia be lã dzĩ ɖuɖu dzi ɖeɖe kpɔtɔ alo eɖeɖeɖa keŋkeŋ, vevietɔ, ɖea dzidɔ kple ʋusɔgbɔdɔ ƒe afɔkua dzi kpɔtɔna .
Xɔlɔ̃ vevitɔe wònye le dzi me!
Tɔmelã nye nusi kpena ɖe ŋuwò ŋutɔ le wò dzi ƒe lãmesẽ me.
- Ami si me ami ʋeʋĩ mele o : Togbɔ be ami si gblẽa nu le dzi ŋu sɔ gbɔ ɖe lã dzĩ me hã la, ami sia ƒomevi ʋɛ aɖewo koe le tɔmelã me.
- Omega-3 sɔ gbɔ ɖe eme : Tɔmelã siwo me ami le abe salmon, mackerel, herring, kple sardines ene sɔ gbɔ ɖe omega-3 ami siwo naa dzi naa lãmesẽ . Viɖe geɖe le omega-3 siawo ŋu na míaƒe ŋutilã.
- Eɖea ami siwo ƒoa ƒu ɖe ʋukawo me dzi kpɔtɔna.
- Eɖea dzi ƒe tsotso si mesɔ o (arrhythmia) ƒe afɔkua dzi kpɔtɔna .
- Ekpena ɖe ame ŋu be triglycerides, si nye ami gbegblẽ ƒomevi aɖe si le ʋua me la dzi ɖena kpɔtɔna. Esia nyo ŋutɔ na dzi ƒe lãmesẽ hã.
- Ami siawo siwo naa lãmesẽ hã kpena ɖe ame ŋu wòɖua ʋu ƒe sisi dzi.
Esia tae ɖɔktawo kafui be tɔmelã dede wò nuɖuɖu me zi eve ya teti le kwasiɖa me nyo ŋutɔ na dzi ƒe lãmesẽ.
Kansa xɔxɔ ƒe afɔkua dzi ɖeɖe kpɔtɔ
Numekukuwo ɖee fia hã be ne èɖe lã dzĩ, vevietɔ lã siwo ŋu wotrɔ asi le, ɖuɖu dzi kpɔtɔ la, ate ŋu aɖe kansa ƒomevi aɖewo, abe dɔgbo me kansa ene, xɔxɔ ƒe afɔkua dzi akpɔtɔ.
Dzɔgbenyuietɔe wònye be nènɔ agbe ɣeyiɣi didi aɖea?
Numekuku aɖe ɖee fia be amesiwo zɔna ɖe pescatarian nuɖuɖu dzi la nɔa agbe didi wu amesiwo ɖua lã dzĩ kple koklolã.
Ðe kuxi aɖewo le mɔnu sia ŋua? Nu kawo ŋue wòle be míaɖɔ ŋu ɖo?
Abe nusianu si le agbe me ene la, nusianu si nu sẽ akpa menyo o. Tɔmelãwo kple ƒumelãwo hã mele eme o. Nu ʋɛ aɖewo li siwo ŋu wòle be nànya godoo ne èle nuɖuɖu sia ŋu bum.
Mercury ƒe Afɔku
Esiae nye nu vevitɔ. Tɔmelã ƒomevi aɖewo, vevietɔ tɔmelã gã siwo le ƒumelãwo ƒe nuɖuɖu ƒe kɔsɔkɔsɔa tame, ate ŋu akpɔ ga kpekpe aɖe si woyɔna be
mercury le woƒe ŋutilã me. Mercury sia ate ŋu agblẽ nu le míaƒe lãmesẽ ŋu, vevietɔ na lãmekawo.
Ele be ame siawo naɖɔ ŋu ɖo vevietɔ:- Vidada siwo fɔ fu
- Vidada siwo naa no wo viwo
- Ðevi suewo
Eyata ne èle Pescatarian ye la, nunya anɔ eme be nàtia tɔmelã siwo me mercury mesɔ gbɔ ɖo o.
| Mercury ƒe agbɔsɔsɔ | Kpɔɖeŋuwo (siwo dome tɔmelã siwo bɔ le Sri Lanka hã le) . |
|---|
| Mercury si sɔ gbɔ (ƒo asa na enono fũu akpa) . | Yi, Ƒumelã, Fia Mackerel/Tuna Gã |
| Mercury (nuɖuɖu ƒe hatsotso) mesɔ gbɔ o . | Sardines, Herring, Salmon, Anchovies, Shrimp, Squid, Nu Sue ƒe Bass |
Iron ƒe Agbɔsɔsɔme
Lã dzĩ nye nu nyuitɔ kekeake siwo me gayibɔ le na míaƒe ŋutilã la dometɔ ɖeka. Eyata ne míedzudzɔ lã dzĩ ɖuɖu keŋkeŋ la, ame aɖewo ate ŋu axɔ iron ƒe agbɔsɔsɔ si mede ame dzi o. Esia le
vevie ŋutɔ na nyɔnu siwo le dzinu kpɔm . Gake naneke meli si ŋu woatsi dzi ɖo o. Nuɖuɖu siwo wotsɔ numiemiewo wɔe siwo me iron sɔ gbɔ ɖo la sɔ gbɔ.
- Lentils, chickpeas, gbe damawo
- Amagbe siwo ƒe aŋgbawo le amadede dzẽ me abe aŋanyi, kale, aŋanyi, kple moringa aŋgbawo ene
- Tofu
- Nuku siwo me wotsɔ gayibɔ do ŋusẽe
Mègana "amagbeɖula" ƒe ŋkɔa flu wò o!
Menye nuɖuɖu siwo katã woŋlɔ be "lã mele eme o" alo "amagbewo" ye nye esiwo naa lãmesẽ o. Ɣeaɖewoɣi la, esiawo ate ŋu anye nuɖuɖu siwo ŋu wotrɔ asi le ŋutɔ. Sukli, dze, kple ami siwo mele lãmesẽ me o ate ŋu anɔ wo me. Eyata nuɖuɖu ka kee nèɖaɖu o, anyo wu be nàdze agbagba aɖu
nuɖuɖu siwo ŋu wometrɔ asi le o, siwo nye dzɔdzɔmenuɖuɖu geɖe alesi nàte ŋui. Nu vevitɔe nye
be nàƒo nu kple wò ƒomea ƒe ɖɔkta hafi awɔ tɔtrɔ gã ma gbegbe le nuɖuɖu ŋu be nàkpɔ egbɔ be wokpɔ wò nunyiame siwo katã hiã la gbɔ. Ate ŋu ana nunyiame ŋuti aɖaŋuɖoɖo siwo nèhiã la wò.
Gbedasi si Wotsɔ Yi Aƒeme
- Pescatarian nye amagbewo ƒe nuɖuɖu si me tɔmelã kple ƒumelãwo le, gake womeɖua lã siwo le anyigba dzi o.
- Esia ate ŋu anye tiatia si naa lãmesẽ ŋutɔ elabena omega-3 ami siwo naa dzi naa lãmesẽ sɔ gbɔ ɖe eme.
- Mercury sɔ gbɔ ɖe tɔmelã gãwo abe king mackerel kple shark ene me, eyata ele be vidada funɔwo kple ɖevi suewo natia tɔmelã siwo me mercury mesɔ gbɔ ɖo o.
- Esi wònye be mèɖua lã dzĩ o ta la, kpɔ egbɔ be yexɔ iron agbɔsɔsɔme si hiã tso nuɖuɖu siwo wotsɔ numiemiewo wɔ abe lãmi kple amagbe dama siwo ƒe aŋgbawo le ene me.
- Dzɔdzɔmenuɖuɖu blibowo tiatia nyea tiatia nyuitɔ ɣesiaɣi wu nuɖuɖu siwo ŋu wotrɔ asi le siwo woŋlɔ ɖe wo dzi be "lã mele wo me o."
- Hafi nàwɔ tɔtrɔ gã aɖeke le nuɖuɖu ŋu la, bu wò nunyiame ƒe hiahiãwo ŋu.Ele vevie ŋutɔ be nàdzro nya sia me kple wò ɖɔkta.
pescatarian, pescatarian nuɖuɖu, sinhalatɔwo ƒe lãmesẽ, tɔmelãwo ƒe nuɖuɖu, omega-3, nuɖuɖu nyui, nunyiame
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