Ðe nènye amesi dea kame edziedzi, yia kamedeƒe, alo ame si bua wò ŋutilã ƒe lãmesẽ ŋu ko tso aƒemea? Ekema anya do go biabia sia hã. "Ðe wòhiã be nàɖu nane hafi ade kamea? Ne ele nenema la, nukawoe nye nu nyuitɔ kekeake siwo nàɖu? Ɣeyiɣi didi kae wòle be nàɖu hafi?" Nyabiase siawo le ame geɖe si. Ame aɖewo gblɔna be anyo wu be nàde kame le ƒodo ƒuƒlu me, gake ame bubuwo hã gblɔna be ele be nàɖu nane. Eyata egbea míaƒo nu tso esia ŋu pɛpɛpɛ, le dzɔdzɔmeŋutinunya nu, gake le mɔ bɔbɔetɔ kekeake si gɔme nàte ŋu ase nu.
Ðe wòhiã ŋutɔŋutɔ be nàɖu nu hafi ade kamea?
Ŋuɖoɖo bɔbɔeae nye be, mehiã ɣesiaɣi o . Enɔ te ɖe kamedede ƒomevi si nèwɔna, ɣeyiɣi si nèwɔnɛ, kple wò ŋutilã ƒe ƒomevi dzi bliboe.
Tsɔe be èzɔa afɔ sesĩe alo ƒua du bɔbɔe aɖabaƒoƒo 30-45 le ŋdi me. Ɣemaɣi la, ŋusẽ si dona tso nuɖuɖu si nèɖu le zã si do ŋgɔ me la dzrana ɖo ɖe wò ŋutilã me. Ŋusẽ ma sɔ gbɔ wu kamedede kpui ma tɔgbe. Eyata kamedede sia tɔgbe wɔwɔ le ƒodo ƒuƒlu me mahe kuxi aɖeke vɛ o.
Gake ne èle kame dem vevie gaƒoƒo ɖeka alo gaƒoƒo ɖeka kple afã, le kpɔɖeŋu me, èle kpekpemewo kɔm, èle cardio session wɔm, alo ne èse le ɖokuiwò me be yegbɔdzɔ, ɖeɖi te ye ŋu, alo yeƒe tagbɔ le ƒoƒom le yeƒe kamedede me la, ekema ele vevie ŋutɔ be nàɖu numeɖenu aɖe hafi awɔ kamedede. Azɔ hã, ne ewu gaƒoƒo 3-4 tso esime nèɖu nu vevi zi mamlɛtɔ la, nu sue aɖe ɖuɖu hafi nàde kame ana ŋusẽ si nèhiã la wò.
Kpuie ko la, ɖo to wò ŋutilã. Ne èse le ɖokuiwò me be ŋusẽ vɔ le ye ŋu la, ɖu nu sue aɖe. Ne menye nenema o la, mehiã na kamedede si mesẽ o.
Ɣeyiɣi kae nye nyuitɔ kekeake kple nuɖuɖu nyuitɔ kekeake?
Enyo, eyata ètso nya me be yeaɖu nu hafi nàde kame. Biabia si li fifiae nye ɣeyiɣi si woaɖu nu kple nusi woaɖu.
Ɣeyiɣi nyuitɔ si nàɖu nu hafi ade kame
Zi geɖe la , ɣeyiɣi nyuitɔ si nàɖu nu enye miniti 30 va ɖo 60 hafi nàdze kamedede gɔme . Nukatae wòle nenema? Exɔa ɣeyiɣi aɖe hafi nuɖuɖu si nèɖuna la ɖuna, trɔna zua ŋusẽ, eye wògena ɖe wò ʋukawo me. Esia sɔ gbɔ na ema. Ne èɖu nu teti hafi nèdze kamedede gɔme la, àte ŋu ase le ɖokuiwò me be yeɖi ƒo eye màvo le ɖokuiwò me o. Azɔ hã, ne èɖu nu ɣeyiɣi didi akpa do ŋgɔ la, ŋusẽ ate ŋu avɔ le asiwò hafi nàdze kamedede gɔme.
Nuɖuɖu nyuitɔ kekeake si wotsɔ ƒo ƒui: Carbohydrates + protein sue aɖe
Ele be carbohydrates kple protein sue aɖe koŋ nanɔ nuɖuɖu nyuitɔ kekeake si woɖuna do ŋgɔ na kamededea me .
- Carbohydrates: Nusiwo le lãme na ame:Esiawoe nye míaƒe ŋutilã ƒe ŋusẽtsoƒe vevitɔ. Abe mɔ̃memi na ʋu ene. Míekpɔa ŋusẽ si míehiã enumake be míade kame tso carbohydrates me. Woɖua nusiawo kabakaba eye wotrɔna zua ŋusẽ.
- Protein: Menye protein ye nye ŋusẽtsoƒe vevitɔ na kamedede o. Gake protein sue aɖe tsɔtsɔ kpe ɖe eŋu kpena ɖe mía ŋu míedzraa aɖatsi suesuesue siwo dona le míaƒe lãmekawo me ne míele kame dem la ɖo. Ekpena ɖe ame ŋu hã be ŋusẽ si tso carbohydrates me la dona ɖe ŋutilãa me.
Nu vevitɔ kekeake: Tia nuɖuɖu si me carbohydrates sɔ gbɔ ɖo eye protein mesɔ gbɔ ɖe eme o. Ne èɖu protein fũ la, axɔ ɣeyiɣi didi hafi wòaɖu, si ate ŋu ana nàse le ɖokuiwò me be yemele dedie o.
| Nuɖuɖu ƒomevi | Kpɔɖeŋuwo | Nukatae esia nyo? |
|---|---|---|
| Atikutsetse | Akɔɖu si tsi nyuie kple akɔɖu | Dzɔdzɔme sukli (carbohydrates) yɔ eme fũ, eyata enaa ŋusẽ kabakaba. Ele bɔbɔe hã be woaɖui. |
| Yogurt si wotsɔ wɔa nuɖuɖui | Yogurt si me sukli mesɔ gbɔ ɖo o (Plain alo Greek Yogurt) kplu ɖeka . | Carbohydrates kple protein da sɔ nyuie le eme eye eƒe ɖuɖu le bɔbɔe. |
| Oats ƒe lãgbalẽ | Oatmeal kplu sue aɖe | Carbohydrates sesẽwo ɖea ŋusẽ ɖe go vivivi eye wòxɔa ɣeyiɣi didi. |
| Atikutsetse kple protein | Anyigbadzi bɔta agbɔsɔsɔme ɖeka kple akɔɖu kakɛ ʋɛ aɖewo | Carbohydrates (apple) kple protein/fat (peanut butter) ƒe ƒuƒoƒo deblibo. |
| Abolo | Lu ƒe abolo kakɛ aɖe | Carbohydrates dzɔtsoƒe nyui aɖe. Àte ŋu atsɔe kple azi si woɖa hã ne èdi. |
Mègaɖu nu siawo hafi nàde kame o!
Abe alesi nu nyuiwo li ene la, nu aɖewo hã li siwo mele be nàɖu hafi ade kame o. Esiawo ɖuɖu ate ŋu ado kplamatse wò kamedede, ana dɔgbo natsi, eye wòana ɖeɖi nate ŋuwò.
- Nuɖuɖu siwo me ami le, siwo wofli: Nuɖuɖu siwo me ami le abe patties, rolls, kple vadas ene xɔa ɣeyiɣi didi hafi woɖuna. Esiawo ɖuɖu ate ŋu ana wò dɔgbo nase le ɖokuiwò me be yele kpekpem eye ate ŋu ana be yeƒe dzi nadze eme ne èle kame dem.
- Nuɖuɖu siwo me fibre sɔ gbɔ ɖo: Zi geɖe la, nuɖuɖu siwo me fibre sɔ gbɔ ɖo, abe amagbe siwo me aŋgbawo le kple gbegãdzi ene, nyo na wò lãmesẽ . Gake nuɖuɖu siawo ƒe agbɔsɔsɔ gbogbo ɖuɖu do ŋgɔ teti na kamedede ate ŋu ana nàvuvu eye gas nado.
- Nuɖuɖu siwo me wodea nu ʋeʋĩiwoe: Nuɖuɖu siwo me wodea dze, atadi, kple chili-mi sɔ gbɔ ɖo ɖuɖu ate ŋu ana ame aɖewo ƒe dzi nagbã. Nɔnɔme sia ate ŋu agado gã ɖe edzi ne kamedede.
- Notsi (na ame aɖewo): Esesẽna na ame geɖe be woaɖu nyinotsi. Ne kuxi sia le ŋuwò la, ƒo asa na nusiwo le abe notsi kple cheese ene ɖuɖu hafi nàde kame. Gake zi geɖe la, yogurt menye kuxi na ame akpa gãtɔ o.
- Nunono kple numeɖenu siwo me sukli le: Nuwo abe tsokolet, nunono siwo me sukli le, kple abolo ene ate ŋu ana nàdo ŋusẽ kaba, gake ŋusẽ ma dzi ɖena kpɔtɔna kabakaba (sukli ƒe gbagbã). Le ema megbe la, ɖeɖi tea ŋuwò wu tsã.
Mègaŋlɔ tsinono be o!
Le nuɖuɖu gome la, tsi nye nusi wòle be woaɖu. Tsi nyui nana wò ŋutilã le vevie wu nuɖuɖu ɣeaɖewoɣi. No tsi geɖe do ŋgɔ na kamedede, le kamedede me, kple le kamedede vɔ megbe. Tsikunɔamesi ate ŋu aɖe wò dɔwɔwɔ dzi akpɔtɔ eye wòana lãmekawo natsi gɔ̃ hã.
Ne atikewɔwɔ me dɔléle aɖe abe suklidɔ ene le ŋuwò la, ele vevie ŋutɔ be nàƒo nu tso wò kamedede kple nuɖuɖu siwo nèɖuna do ŋgɔ ŋu na wò ɖɔkta.
Gbedasi si Wotsɔ Yi Aƒeme
- Mehiã be nàɖu nu hafi awɔ kamedede bɔbɔe si le kpuie o. Ne èse le ɖokuiwò me be ŋusẽ mele ye ŋu o ko hafi nàɖu numeɖenu sue aɖe.
- Hafi nàde kame sesẽ si didi la, numeɖenu sue aɖe ɖuɖu aɖabaƒoƒo 30-60 do ŋgɔ ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi.
- Ele be carbohydrates kple protein sue aɖe koŋ nanɔ wò nuɖuɖu me . Nane abe akɔɖu alo yogurt ene sɔ nyuie.
- Ƒo asa na nuɖuɖu siwo me ami, fibre, kple nu ʋeʋĩwo sɔ gbɔ ɖo ɖuɖu hafi nàde kame teti. Esiawo ate ŋu ana dɔgbo natsi.
- Nusi le vevie wu nuɖuɖu gɔ̃ hãe nye be nàna tsi nanɔ wò ŋutilã me nyuie. Mègaŋlɔ tsi si sɔ nono be o.
- Mlɔeba la, ame sia ame ƒe ŋutilã to vovo. Mègawɔ nusi ame bubu ɖesiaɖe wɔna ko o, te nusi awɔ dɔ na wò ŋutilã eye wòana nu nyuitɔ kekeake wò la kpɔ eye nàtiae.
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