Ðe vɔvɔ̃ ɖo wò vie esi nèkpɔ xexlẽdzesi siwo le wò ʋumemi ŋuti nyatakakaa mea? Esi wò ɖɔkta gblɔ be, "Wò ʋumemi sɔ gbɔ, kpɔ nyuie" la, ɖe wòsesẽ na wò be nànya nusi nàɖu kple nusi màɖu oa? Esia nye kuxi si le ame geɖe ŋu. Gake mègatsi dzi o. Ne èwɔ tɔtrɔ suesuesuewo le wò nuɖuɖu ŋu, abe nuɖuɖu siwo me numiemiewo le tsɔtsɔ ɖo nɔƒe gbãtɔ ene la, àte ŋu akpɔ wò dzi ƒe lãmesẽ ta eye nàɖe ʋumemi ƒe agbɔsɔsɔ dzi akpɔtɔ. Na míakpɔ alesi wòwɔa dɔe ɖa.
Nuka tututue nye ‘amagbewo ƒe nuɖuɖu’?
Kpuie ko la, esia fia be nuɖuɖu siwo wotsɔ numiemiewo wɔe ƒe akpa gãtɔ nye wò nuɖuɖu. Ema fia amagbewo, atikutsetsewo, kple nukuwo. Gake mehiã be nàdzudzɔ lã kple tɔmelã ɖuɖu keŋkeŋ o. Esia to vovo na amagbewo ɖuɖu alo vegan . Àte ŋu aɖu nuɖuɖu si ƒe akpa gãtɔ nye numiemiewo, eye nàtsɔ lãwo ƒe nuɖuɖu vi aɖe akpe ɖe eŋu.
Gake nu vevitɔ kekeakee nye be nàtia nuɖuɖu si naa dzi nadze ame ŋu, si to vovo, si wotu ɖe numiemiewo dzi. Dze agbagba nàde nusiawo wò nuɖuɖu me.
| Nuɖuɖu ƒomevi | Kpɔɖeŋuwo kple vevienyenye |
|---|---|
| Atikutsetsewo kple amagbewo | Nusianu abe akɔɖu, akɔɖu, atikutsetse, aŋanyi, broccoli, gbe, karɔt, kple bubuawo.Fibre kple vitamin sɔ gbɔ ɖe esiawo me. |
| Nuku blibowo | Bli, oats, buckwheat, kple ƒo si wotsɔ nuku blibo wɔe. Nusiawo xɔa ŋutilãa bɔbɔe eye wokpena ɖe ame ŋu be wòaɖu ʋumemi dzi. |
| Nukuwo kple nukuwo | Cashew, atikutsetse, almond, mɔli nuku, flax nuku. Ami siwo naa lãmesẽ le esiawo me. Gake mègaɖu nu fũ o, asiʋlo ɖeka koe sɔ gbɔ. |
| Gbe kple lãgbalẽ | Chickpeas, peas, gbe damawo, lãgbalẽgolo. Fibre si me wodea tsii sɔ gbɔ ɖe esiawo me, eyata wokpena ɖe ame ŋu ŋutɔ le ʋumemi dzi ɖeɖe kpɔtɔ me. |
| Ami si nye tsi si ɖea vi | Zã ami siwo mexɔ dzo o abe amititsetse ƒe ami kple canola ami ene. Ðe amiwo abe akɔɖumi kple detsiƒonu ƒe ami ene zazã dzi kpɔtɔ. |
Aleke nuɖuɖu siwo wotu ɖe numiemiewo dzi ɖea ʋumemi dzi kpɔtɔnae?
Ele bɔbɔe ŋutɔ. Míenya be ami si me ami ʋeʋĩ le kple ʋumemi si le nuɖuɖu me siaa nana ʋumemi ƒe agbɔsɔsɔ dzina ɖe edzi. Esiawo dzena le lãwo ƒe nuɖuɖuwo abe lã siwo me ami le ene me wu. Eyata ne míeɖe nusiawo ɖuɖu dzi kpɔtɔ eye míetrɔ ɖe numiemiewo ƒe nuɖuɖuwo ŋu la, wokpɔa ʋumemi gbegblẽ ƒe dzidziɖedzi dzi.
Nusi le vevie wue nye fibre .
Le nuɖuɖuŋutinunyalawo ƒe nya nu la, ele be míaɖu fibre si ade gram 25-30 gbesiagbe. Ele be ema ƒe akpa enelia ya teti natso ka si me wodea tsii me.
Bu eŋu kpɔ, akɔɖu, blueberries, beans, oats, lentils, kple bubuawo katã me fibre si me wodea tsii sɔ gbɔ ɖo. Ne ètsɔ ka sia si me wodea tsii ƒe gram 5-10 kpe ɖe wò nuɖuɖu ŋu gbesiagbe la, àte ŋu aɖe wò ʋumemi ‘vɔ̃ɖi’ (LDL ʋumemi) ƒe agbɔsɔsɔ dzi akpɔtɔ abe 5-11 ene. Ɣeaɖewoɣi la, egadea edzi wu!
Nenema ke nu siwo doa lãmesẽ ɖe ŋgɔ siwo woyɔna be sterols le atikutsetsewo, amagbewo, kple nuku blibowo me. Sterol gram 2 pɛ ko tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu gbesiagbe ate ŋu aɖe wò ʋumemi ‘vɔ̃ɖi’ (LDL) dzi akpɔtɔ 5% va ɖo 10%.
Ne èle numiemiewo ɖum gɔ̃ hã la, mègawɔ vodada siawo o!
Mègasusu be esi nènye ‘amagbeɖula’ ta la, efia be nusianu nyo o. Numiemiewo ƒe nuɖuɖu aɖewo ate ŋu agblẽ nu le wò lãmesẽ ŋu. Anyo wu be nànɔ adzɔge tso nu siawo koŋ gbɔ.
| Nuɖuɖu Siwo Wòle Be Woaƒo Asa na | |
|---|---|
| Nuɖuɖu siwo ŋu wotrɔ asi le vevie ŋutɔ | Nuɖuɖu siwo wobla ɖe agba me kple esiwo woda ɖe aɖaka me ate ŋu anye esiwo me nusiwo gblẽa nu le ame ŋu, sukli, dze, kple ami siwo mele lãmesẽ me o sɔ gbɔ ɖo. |
| Ami siwo le teƒe xɔdzowo | Akɔɖumi kple detsiƒonumi. Ami si me ami ʋeʋĩ le sɔ gbɔ ɖe esiawo me. Ele vevie ŋutɔ be woaɖe wo zazã le nuɖaɖa me dzi akpɔtɔ. |
| Nuɖuɖu kple nunono siwo me sukli le | Nunono siwo me sukli le, aha viviwo, abolo, bisiklet, kple nuɖuɖu viviwo. Esiawo dzia triglycerides , si nye ami ƒomevi aɖe si le ʋua me ƒe agbɔsɔsɔ ɖe edzi, si hã nana wò ʋumemi ƒe agbɔsɔsɔ bliboa dzina ɖe edzi. |
| Trans amiwo | Margarine, kpuie, abolomenuwo, kple nuɖuɖu siwo me "ami siwo me hydrogen le." Esiawo nye afɔku ŋutɔ elabena wodzia ʋumemi ‘vɔ̃ɖi’ (LDL) ɖe edzi eye woɖea ʋumemi ‘nyui’ (HDL) dzi kpɔtɔna. |
Ne èƒle ‘vegan ice cream’ le fiasea me gɔ̃ hã la, xlẽ nusi woŋlɔ ɖe edzi. Ate ŋu anye be akɔɖumi, akɔɖumi, kple sukli gbogbo aɖe le eme. Eyata, mègana nya ‘vegan’ flu wò o.
Ele vevie ŋutɔ be nàdi aɖaŋuɖoɖo tso dɔnyala bibiwo gbɔ.
Ne ètso nya me be yeatrɔ ɖe numiemiewo ƒe nuɖuɖu ŋu la, ele vevie be nàwɔ numekuku aɖewo ahakpɔ egbɔ be yele nuɖuɖu si da sɔ ɖum. Ne anya wɔ la, anyo wu be nàƒo nu kple nuɖuɖuŋutinunyala.
Esia akpe ɖe ŋuwò nàkpɔ egbɔ be yele nuɖuɖumeŋusẽ, protein, kple nunyiame bubu siwo nèhiã gbesiagbe la ƒe agbɔsɔsɔ si sɔ xɔm. Vevietɔ ne èle eŋu bum be yeazu amagbeɖula alo amagbeɖula la, nunyiamewo abe vitamin B-12, iron, zinc, kple omega-3 amiwo ene ate ŋu agbɔdzɔ na wò . Eyata ele be nàɖɔ ŋu ɖo le ema hã ŋu.
Vevietɔ wu: Ne dɔléle aɖe le ŋuwò (e.g. suklidɔ, ʋusɔgbɔdɔ) la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta hafi nàwɔ tɔtrɔ gã aɖeke le wò nuɖuɖu ŋu.
Le kpɔɖeŋu me:
- Ele be ayikudɔnɔwo naɖɔ ŋu ɖo le potassium ŋu. Potassium sɔ gbɔ ɖe atikutsetsewo kple amagbewo me.
- Ele be amesiwo noa ʋumenugbagbeviɣitikewo (e.g., Coumadin) nakpɔ nyuie le vitamin K. Vitamin K sɔ gbɔ ɖe amagbe damawo me.
Eyata ele vevie ŋutɔ be nàbia wò ɖɔkta nenye be tɔtrɔ sia le dedie na wò lãmesẽ.
Gbedasi si Wotsɔ Yi Aƒeme
- Nuɖuɖu siwo wotsɔ numiemiewo wɔe tsɔtsɔ ɖo nɔƒe gbãtɔ nye mɔ nyui aɖe si dzi woato aɖe ʋumemi dzi akpɔtɔ eye woalé dzi ƒe lãmesẽ me ɖe asi.
- Tsɔ atikutsetsewo, amagbewo, nuku blibowo, nukuwo, kple nukuwo yɔ wò agba me fũ.
- Tsɔ nuɖuɖu siwo me fibre si me wodea tsii, abe oats, lentils, kple apple ene sɔ gbɔ ɖe wò nuɖuɖu me.
- Menye nusianu si gblɔ be ‘amagbeɖula’ ye nyo o. Ƒo asa na nuɖuɖu siwo ŋu wotrɔ asi le ŋutɔ, siwo me sukli sɔ gbɔ ɖo, eye ami siwo woyɔna be trans fats le.
- Kpɔ egbɔ be yebia ɖɔkta hafi awɔ tɔtrɔ gã aɖeke le wò nuɖuɖu ŋu, vevietɔ ne atikewɔwɔ me dɔléle bubuwo le ŋuwò.
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