Esiae nye ɣeyiɣi dzeanitɔ kekeake le wò agbe me. Ðewohĩ àse le ɖokuiwò me be ele be yeawɔ nusianu nyuie na vidzĩ si le yeƒe ƒodo me. Nyabiase gãtɔ siwo ate ŋu anɔ asiwò dometɔ ɖekae nye, ‘Nukae wòle be maɖu? Nukae wòle be maƒo asa na?’ Mègatsi dzi o, egbea míaƒo nu tso nuɖuɖu nyuitɔ kekeake si akpe ɖe mia kple viwòa ŋu be mianɔ lãmesẽ me ŋu. Ðo ŋku edzi be ne nya aɖe le asiwò ku ɖe wò nunyiame ŋu le fufɔɣi la, mègahe ɖe megbe gbeɖe le nuƒoƒo kple wò ɖɔkta me o .
Taɖodzinu siwo le nuɖuɖu si naa lãmesẽ ŋu le fufɔɣi
Nunyiame nyui le vevie ŋutɔ na viwòa ƒe tsitsi kple tsitsi le fufɔɣi. Kpuie ko la, èhiã nuɖuɖumeŋusẽ si ade 300 gbesiagbe wu esi nèhiã hafi fɔ fu. Ne èle venɔviwo tsɔm la, esia ate ŋu anye nuɖuɖumeŋusẽ si sɔ gbɔ wu 600 gbesiagbe.
Ateŋu asesẽ vie be woaɖu nu alea le ɣleti ʋee gbãtɔawo me le ʋuʋudedi kple ʋuʋudedi (`Ŋdi Dɔléle`) ta. Ke hã, togbɔ be èle agbagba dzem be yeaɖu nuɖuɖu si da sɔ alesi nàte ŋui hã la, ele vevie ŋutɔ hã be nàno `vitamin siwo hiã do ŋgɔ na vidzidzi` (vitamin siwo hiã le fufɔɣi) siwo wò ɖɔkta ŋlɔ na wò.
Be nunyiame siwo katã nèhiã nasu asiwò la, ele be nàɖu nuɖuɖu vovovowo le esi teƒe be nàɖu nuɖuɖu ƒomevi ɖeka ko.
Mina míalé ŋku ɖe kplɔ̃ si le ete ŋu akpɔ nuɖuɖu ƒe hatsotsowo kple agbɔsɔsɔ si wòle be míaɖu gbesiagbe.
| Nuɖuɖu ƒe hatsotso | Gbesiagbe nuɖuɖu si wokafu |
|---|---|
| Abolo kple nukuwo (nuku blibowo) . | 6-11 ƒe nuɖuɖu |
| Atikutsetse | 2-4 ƒe nuɖuɖu |
| Amagbewo | 4 alo esi wu nenema ƒe gomekpɔkpɔ |
| Notsi me nuɖuɖuwo | 4 ƒe gomekpɔkpɔ le eme |
| Protein (lã, tɔmelã, azi, nukuwo) . | 3 ƒe gomekpɔkpɔ |
Nunyiame veviwo na wò kple viwòa
Nunyiame aɖewo ƒe hiahiã sɔ gbɔ wu le fufɔɣi. Mina míalé ŋku ɖe ema ŋu ɖe vovo.
Fiber (fiber) si woyɔna be fibre
Nuɖuɖu siwo me fibre sɔ gbɔ ɖo ate ŋu akpe ɖe ame ŋu be woaxe mɔ ɖe dɔgbo ƒe dɔmawɔmawɔ nyuie , si ame geɖe kpɔna le fufɔɣi . Àte ŋu akpɔ fibre tso abolo siwo wotsɔ nuku blibo wɔe, bli si wotsɔ lãgbalẽ wɔe, oats, gbegãdzi, pasta, kpakple atikutsetse kple amagbewo me. Anyo wu be nàxɔ fibre tso wò nuɖuɖu me. Gake ne ema mesɔ gbɔ o la, ƒo nu kple wò ɖɔkta tso fibre kpeɖeŋutɔ nono ŋu.
Protein (Protein) ƒe dɔwɔwɔ
Wò ʋu ƒe agbɔsɔsɔme dzina ɖe edzi le fufɔɣi, eye ehiã hã be nàwɔ ʋu na viwòa. Protein le vevie na esia. Vevietɔ protein si ŋutilãa xɔna bɔbɔe , abe lã dzĩ si me ami mele o, koklolã, kple tɔmelã ene. Àte ŋu akpɔ protein hã tso nusiwo le abe gbegãdzi, peas, lentils, azi tutu, kple tofu ene me.
Ami Siwo Naa Lãmesẽ
Mia kple viwòa siaa miahiã ami aɖe be mianɔ lãmesẽ me. Gake nu vevitɔ kekeakee nye be nàtia ami siwo naa lãmesẽ, siwo me ami mesɔ gbɔ ɖo o . Esiawo ƒe kpɔɖeŋu nyui aɖewoe nye amititsetse ƒe ami, amagbemi, avoka, kple nukuwo.
Vitamin kple mineral veviwo
Vitamin kple mineral ƒe hiahiã sɔ gbɔ ŋutɔ le ɣeyiɣi sia me. Tsɔ kpe ɖe vitamin siwo ɖɔkta ŋlɔ na wò do ŋgɔ na vidzidzi ŋu la, ele vevie hã be nàxɔ esiawo tso nuɖuɖu me.
| Nunyiame si le lãme na ame | Gbesiagbe nudidi | Nuɖuɖu siwo li |
|---|---|---|
| Calcium si woyɔna be calcium | 1,000-1,300 mg | Notsi, yogurt, cheese, tɔmelã sue siwo ƒe gowo le, amagbe damawo. |
| Ga | 27 mg | Lã dzĩ si me ami mesɔ gbɔ ɖo o, aŋanyi, gbe, lãgbalẽ. |
| Folate (Folate / Aɖi si woyɔna be Folic) . | 600 mcg (0.6 mg) ƒe kpekpeme . | Amagbe dama viviwo, chickpeas, beans (xea mɔ na nɔnɔmewo abe `Spina Bifida`, siwo nye vidzidzi ƒe gbɔdzɔgbɔdzɔwo le vidzĩa ƒe lãmekawo me). |
| Vitamin C | 80-85 mg | Akɔɖu, weintsetse, strawberry, guava, papaya, broccoli, tomatos, tɔmelã kple chili peppers. (Enaa iron nɔa bɔbɔe na ŋutilãa be wòaxɔ). |
| Iodine si wotsɔna ƒoa ƒui | 220 ƒe mcg | Dze si me iod le, nyinotsi me nuɖuɖuwo, ƒumelãwo (le agbɔsɔsɔ si seɖoƒe li na me). (Ele vevie na vidzĩa ƒe ahɔhɔ̃ kple lãmekawo ƒe tsitsi). |
Nusiwo wòle be nàƒo asa na godoo le fufɔɣi
Le viwòa ƒe dedienɔnɔ ta la, ahiã be woaxe mɔ ɖe nuɖuɖu aɖewo nu keŋkeŋ alo woaxe mɔ ɖe wo nu vevie le ɣeyiɣi sia me.
- Ahanono: Dzudzɔ keŋkeŋ. Ahanono ate ŋu ana vidzidzi kaba, susu ƒe dɔmawɔmawɔ nyuie, vidzidzi ƒe gbɔdzɔgbɔdzɔ, kple vidzidzi ƒe kpekpeme bɔbɔ.
- Caffeine : Seɖoƒe li na 300 mg gbesiagbe. Caffeine si ade mg 150 ye nɔa kɔfi kplu ɖeka me, eye abe mg 80 ene le tii kplu ɖeka me. Caffeine hã le tsokolet, vevietɔ tsokolet vivi me.
- Tɔmelã siwo me mercury sɔ gbɔ ɖo: Ƒo asa na ƒumelã gãwo abe ƒumelã gã, yi, kple king mackerel ene ɖuɖu. Mercury si sɔ gbɔ ɖe esiawo me ate ŋu agblẽ nu le vidzĩa ƒe lãmekawo ŋu.
- Cheese falɛfalɛ siwo me dɔlékuiwutike mele o: Ƒo asa na cheese abe feta, brie, kple blue-veined cheese ene. Dɔlékui aɖe si woyɔna be Listeria, si nye dɔlékui si me afɔku le le fufɔɣi ate ŋu anɔ esiawo me. Cheese sesẽwo abe cream cheese ene mele dedie o.
- Lã kple tɔmelã ƒuƒu alo esiwo womeɖa nyuie o: Ƒo asa na tɔmelã ƒuƒu, lã si womeɖa nyuie o, kple ƒumelã ƒuƒu, abe sushi ene, ɖuɖu. Dɔlékui kple dɔlékui siwo gblẽa nu le ame ŋu ate ŋu anɔ esiawo me.
Aleae woaɖa nuɖuɖu kple nunono na ŋkeke sesẽwoe
Aɖuɖɔtoe, dɔmeɖui, kple dzimeve bɔ ɖe fufɔɣi. Aɖaŋuɖoɖo siawo akpe ɖe ŋuwò nàkpɔ wò nuɖuɖu dzi le ɣeyiɣi sia me.
- Le ʋuʋudedi kple ʋuʋudedi gome (Ŋdi Dɔléle): Ƒo nane abe crackers alo toast ƒuƒu ene hafi fɔ tso aba dzi le ŋdi me. Ðu nu suesuesuewo le ŋkekea me katã, tsɔ wu be nàɖu nu gãwo zi ɖeka. Ƒo asa na nuɖuɖu siwo me ami le, esiwo wofli, esiwo me nu ʋeʋĩ le, kple esiwo me ami le.
- Le Dɔmeɖui gome: Ƒo amagbe kple atikutsetse siwo me fibre sɔ gbɔ ɖo wu. No tsi kplu 6-8 ya teti gbesiagbe.
- Le dzimeve gome: Ƒo nu suesuesue geɖe tsɔ wu be nàɖu nu gãwo. Ame aɖewo kpɔa gbɔdzɔe ne wono notsi kplu ɖeka hafi ɖua nu. Ðe aha siwo me nu ʋeʋĩwo le, siwo me acid le, kple caffeine nono dzi kpɔtɔ.
Aɖaŋuɖoɖo tɔxɛ na vidada siwo ɖua amagbewo
Ne amagbeɖulae nènye la, mehiã be nàtrɔ wò nuɖuɖu le esi nèfɔ fu ta ko o. Gake ele vevie be nàtrɔ asi le wò nuɖuɖu ŋu be nàkpɔ egbɔ be nunyiame siwo sɔ abe protein, iron, calcium, kple vitamin B12 ene mia kple viwòa . De gbegãdzi, lãmi, koklozi, tofu, nuku, kple amagbe damawo geɖe wò nuɖuɖu me. Anyo wu be nàƒo nu tso esia ŋu kple wò ɖɔkta eye nàdi aɖaŋuɖoɖo tso nuɖuɖuŋutinunyala gbɔ ne ehiã.
Fufɔfɔ ƒe dzodzro kple Pica
Enye nusi sɔ be nuɖuɖu aɖewo dzroa ame le fufɔɣi. Zi alesi nunyiame le eme ko la, menyo be woaɖui le agbɔsɔsɔ si sɔ me o.
Gake ɣeaɖewoɣi la, nu siwo womate ŋu aɖu o, abe tsikpe, ɖi, anyi, chalk-ti, kple starch ene, ate ŋu adzro wò. Woyɔa nɔnɔme sia be Pica . Zi geɖe la, esia ateŋu ado ƒome kple nɔnɔme aɖe abe iron ƒe anyimanɔmanɔ (`Ʋusɔgbɔdɔ`) . Mègaɖu nu mawo tɔgbe le susu aɖeke ta o. Egblẽa nu le wò kple viwòa siaa ŋu. Ne nu dzroa wò alea la, gblɔe na wò ɖɔkta enumake.
Gbedasi si Wotsɔ Yi Aƒeme
- Ðu nuɖuɖu si da sɔ si me nuɖuɖu vovovowo hã le. Mègaɖu nu ɖeka gbe sia gbe o.
- No vitamin kple iron kpeɖeŋutɔ siwo ɖɔkta ŋlɔ na wò do ŋgɔ na vidzidzi, le ɣeyiɣi nyuitɔ dzi tututu.
- Dzudzɔ ahanono, atamanono, kple tɔmelã siwo me mercury sɔ gbɔ ɖo ɖuɖu keŋkeŋ.
- No tsi geɖe le ŋkekea me katã. Mègana tsi vɔ le wò ŋutilã me o.
- Mègayi nuɖuɖu dzi be yeaɖe yeƒe lolo dzi akpɔtɔ le fufɔɣi o. Egblẽa nu le wò kple viwòa ŋu.
- Ne nu aɖe le fu ɖem na wò le wò nuɖuɖu, nuɖuɖu, alo lãmesẽnya bubu aɖe ŋu la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta.
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee