Èlé ŋku ɖe amagbe kple atikutsetse siwo le amadede vovovowo me siwo nèkpɔna ne èyi fiase alo asi me kpɔa? Dark red tomatoes , orange carrots, purple eggplants, green vegetables... Amadede siawo kpɔkpɔ nana nèdina be yeaɖu nu, eye amadede siawo dometɔ ɖesiaɖe le abe gbedasi ene na míaƒe ŋutilã. Atike suesuesue geɖe siwo ɖea vi ŋutɔ na míaƒe ŋutilã eye wokpɔa mía ta tso dɔlélewo me la ɣla ɖe amadede siawo megbe . Emae nye nusi míeyɔna be phytonutrients. Egbea, mina míaƒo nu tso nu wɔnuku siawo ŋu.
Kpuie ko la, nukawoe nye phytonutrients siawo?
Ele bɔbɔe ŋutɔ. “Phyto” gɔmee nye “numiemie” le Helagbe me. “Nunyiame” gɔmee nye “nunyiame aɖe.” Phytonutrients nye nunyiame siwo le numiemiewo me . Wogayɔa esiawo be phytochemicals.
Bu eŋu kpɔ, ele be numiemiewo nakpɔ wo ɖokui ta tso afɔkuwo abe dɔlélewo, nudzodzoewo, fungiwo , kple ɣe ƒe keklẽ ene me. Numiemie siawo nye atike siwo numiemiewo wɔna na wo ɖokui hena ametakpɔkpɔ ma. Nu wɔnukuae nye be, ne míeɖu numiemie siawo la, míaƒe ŋutilã hã kpɔa ametakpɔkpɔ ma.
Esiawo mele vevie na míaƒe agbetsitsi abe vitamin kple mineral ene o . Ema fia be míaku le phytonutrients ƒe anyimanɔmanɔ ta o. Gake ne wotsɔ wo kpe ɖe míaƒe nuɖuɖu ŋu la, woate ŋu akpe ɖe mía ŋu míaxe mɔ ɖe dɔléle geɖe nu eye míaƒe ŋutilã nawɔ dɔ nyuie. Vaseɖe fifia la, dzɔdzɔmeŋutinunyalawo de dzesi numiemie ƒomevi siwo wu 25,000 le numiemiewo ƒe nuɖuɖuwo me.
Numiemie vevi siwo le vevie ŋutɔ na míaƒe ŋutilã dometɔ aɖewoe nye:
Le akpe geɖe siawo dome la, mina míalé ŋku ɖe ƒomevi ʋɛ aɖewo siwo ŋu woƒo nu tsoe wu siwo le vevie ŋutɔ na míaƒe lãmesẽ ŋu. Tabla sia akpe ɖe ŋuwò nàse nusiwo wonye, nuɖuɖu siwo me wole, kple viɖe siwo wonana gɔme.
| Phytonutrient ƒomevi | Esiawo nye nuɖuɖu siwo bɔ. | Viɖe vevi siwo dona tso eme na ŋutilãa |
|---|---|---|
| Carotenoid-nu siwo woyɔna be carotenoids | Amagbe ɣi, aŋutiɖiɖi, dzĩ, kple amadede dzẽ kple atikutsetsewo abe karɔt, mɔli, mɔli vivi, tomatos, akɔɖu, aŋanyi, kple kale ene. | Esiawo nye atike sesẽ siwo tsia dzoxɔxɔ nu. Wowɔa avu kple free radicals siwo gblẽa nu le lãmenugbagbevi siwo le ŋutilãa me ŋu. Carotenoid aɖewo trɔna zua vitamin A le míaƒe ŋutilã me. Esia le vevie na nukpɔkpɔ kple dɔlélenutsiŋutete. Lycopene ɖea ʋumenugbagbeviɣidɔ ƒe afɔkua dzi kpɔtɔna. Lutein kple zeaxanthin kpena ɖe ame ŋu be woaxe mɔ ɖe ŋku ƒe ʋuʋu kple ŋku ƒe dɔmawɔmawɔ nyuie le tsitsi ta nu. |
| Ellagic Acid si wotsɔna ƒoa ƒui | Atikutsetsewo lɔ̃a strawberry, raspberry, kple granate. | Numekukuwo ɖee fia be ate ŋu akpe ɖe ame ŋu wòaɖu kansa lãmenugbagbeviwo ƒe tsitsi dzi eye wòaɖe atike siwo hea kansa vɛ ɖa le aklã me. Gake nudokpɔƒe ƒe numekukuwo mee wowɔ esia ƒe akpa gãtɔ, eyata ehiã be woawɔ geɖe wu be woase ŋusẽ si wòkpɔna ɖe amegbetɔ ƒe ŋutilã dzi gɔme. |
| Flavonoids-nu siwo woyɔna be flavonoids | Ti dama, amititsetse, akɔɖu, anyitsi, atikutsetse, kale. | Esia nye hatsotso gã aɖe. Catechins siwo le tii dama me kpena ɖe ame ŋu be woaxe mɔ ɖe kansa ƒomevi aɖewo nu. Hesperidin si le amititsetse me ɖea abi si le ŋutilãa me dzi kpɔtɔna eye wòkpɔa ame ta tso dɔléle siwo nɔa anyi didi me. Quercetin, si nye antioxidant ƒomevi aɖe si le akɔɖu kple anyitsi me, ate ŋu akpe ɖe ame ŋu be wòaɖe asrã, kansa aɖewo, kple dzidɔ ƒe afɔkua dzi akpɔtɔ. |
| Resveratrol ƒe atike | Weintsetse (vevietɔ esiwo ƒe amadede nye aŋutiɖiɖi), wein dzĩ. | Nusi tsia dzoxɔxɔ nu kple esi tsia dzodzodzoetsitsi nu. Numekuku aɖewo ɖee fia be ate ŋu akpe ɖe ame ŋu be dzidɔ kple kansa aɖewo xɔxɔ ƒe afɔkua dzi naɖe akpɔtɔ. Numekuku siwo wowɔ le lãwo ŋu hã ɖee fia be ate ŋu akpɔ ŋusẽ ɖe agbenɔƒe didi dzi. |
| Glucosinolates ƒe atikewo | Amagbewo abe kabɔb, broccoli, seƒoƒotsihe, kple Brussels sprouts ene. | Esiawoe nye nusiwo naa amagbe siawo ʋẽna lilili kple vivi si ɖe dzesi. Ne míeɖa wo heɖu wo la, wotrɔna zua atike bubu siwo kpena ɖe mía ŋu míeɖua kansadɔlékuiwo ƒe wɔwɔme kple woƒe tsitsi dzi. |
| Phytoestrogens ƒe dɔwɔwɔ | Soya kple nusiwo wotsɔ soya wɔe, flaxseeds, sesame nukuwo. | Woƒe wɔwɔme sɔ kple lãmetsi si nye estrogen si le míaƒe ŋutilã me. Eyata wokpena ɖe ame ŋu be estrogen ƒe agbɔsɔsɔ le ŋutilãa me nada asɔ. Kpeɖodzi aɖewo li be soya-nuɖuɖuwo do ƒome kple vidzidɔ me kansa kple ƒu ƒe gbagbã ƒe afɔkua dzi ɖeɖe kpɔtɔ le nyɔnuwo me. |
Aleke míawɔ atsɔ nu xɔasi siawo akpe ɖe míaƒe nuɖuɖu ŋu?
Esia le bɔbɔe ŋutɔ. Mehiã be nàwɔ tɔtrɔ gã aɖeke o, bu nu sue ʋɛ aɖewo ko ŋu.
Nya ɣaɣla bɔbɔetɔ kekeakee nye be “míaɖu nu abe dziŋgɔli ene.” Ema fia be nàtsɔ atikutsetse kple amagbe vovovowo akpe ɖe wò agba me. Zi alesi amadede geɖe le asiwò la, zi nenemae phytonutrients geɖe wu sua asiwòe.
- Tsɔ amadede aɖe de nuɖuɖu ɖesiaɖe me: Ne èle bli ɖum la, tsɔ amagbe si le amadede vovovowo me, ami, alo sambol kpe ɖe eŋu. Ne èdi ŋdi nuɖuɖu la, ɖu tomatos kakɛ ɖeka kple aŋanyi kakɛ ɖeka kple abolo.
- Mègaŋlɔ atikutsetsewo be o: Na wòazu numame na wò be nàɖu atikutsetse ɖeka alo eve gbesiagbe. Ne dɔ le wuwòm vie le nuɖuɖu dome la, ɖu akɔɖu alo amititsetse ɖe bisiklet teƒe.
- Te nu yeyewo kpɔ: Le esi teƒe be nàɖu amagbe kple atikutsetse siwo nèɖuna gbesiagbe la, tsɔ amagbe alo atikutsetse yeye aɖe kpe ɖe wò nuɖuɖu ŋu zi ɖeka ya teti le kwasiɖa me. Ðewohĩ nane si mèɖu kpɔ o ye nye nu nyuitɔ kekeake na wò ŋutilã.
- Kpɔ nyuie le alesi nèɖanɛ ŋu: Ne èɖa amagbewo ɣeyiɣi didi akpa alo nèɖa wo le ami me la, ate ŋu agblẽ nunyiame vevi siawo dome. Eyata anyo wu be nàɖa wo vie alesi nàte ŋui alo nàtsɔ wo ade dzo me.
Ðe nuɖuɖu nyo wu nuɖuɖu siwo wotsɔ kpena ɖe nuɖuɖu ŋua?
Le ŋkeke siawo me la, phytonutrient kpeɖeŋutɔ ƒomevi ɖesiaɖe li le atikedzraƒewo. Gake ɖo ŋku edzi be nunyiame siawo xɔxɔ tso dzɔdzɔmenuɖuɖuwo me nyea mɔ nyuitɔ kekeake si le dedie wu ɣesiaɣi .
Nusitae nye be menye phytonutrient ɖeka koe le nuɖuɖu me o. Atike akpe geɖe li siwo kpena ɖe wo nɔewo ŋu. Le kpɔɖeŋu me, flavonoids, vitamin C , kple fibre siwo le akɔɖu me wɔa dɔ ɖekae tsɔ naa viɖe siwo nàkpɔ ne èno flavonoid-tike.
Azɔ hã, kpeɖeŋutɔ nono le agbɔsɔsɔ gã me ate ŋu agblẽ nu le ame ŋu ɣeaɖewoɣi. Eyata ne dɔléle aɖe le ŋuwò alo nèle tame bum be yeadze atike si woatsɔ akpe ɖe eŋu gɔme la, kpɔ egbɔ be yeƒo nu kple yeƒe ɖɔkta gbã be yeaɖo aɖaŋu na ye .
Gbedasi si Wotsɔ Yi Aƒeme
- Phytonutrients nye atike xɔasi siwo le numiemiewo ƒe nuɖuɖuwo me siwo kpɔa míaƒe ŋutilã ta tso dɔléle me.
- Esiawo dzena zi geɖe le nuwo abe amagbe siwo le amadede vovovowo me, atikutsetsewo, mɔli, nukuwo, nukuwo, kple tii me.
- Dze agbagba nàtsɔ amadede siwo ƒe amadede nye dziŋgɔli akpe ɖe wò agba ŋu. To mɔ sia dzi la, àkpɔ phytonutrients vovovowo.
- Enyo na lãmesẽ ɣesiaɣi be woaxɔ nunyiame siawo tso dzɔdzɔmenuɖuɖuwo me tsɔ wu be woano wo abe kpeɖeŋutɔ ene.
- If you have any concerns about your health or diet , ele vevie ŋutɔ be nàƒo nu kple wò ɖɔkta hafi adze nu yeye aɖe gɔme.
Numiemiewo, Nunyiame, Nuɖuɖu Nyui, Amagbewo, Atikutsetsewo, Carotenoids, Flavonoids, Antioxidants, Mɔxexeɖedɔléle Lãmesẽ
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