Gbã la, míele kafukafu dem mia kple wò ƒomea! Le ɣeyiɣi dzeani sia me la, viwò sue si le wò dɔme hiã nunyiame siwo katã wòhiã. Eyata, le ɣeyiɣi sia me la, nyabiasewo hã ate ŋu anɔ asiwò abe "Nukae wòle be maɖu? Nukae wòle be maƒo asa na?" Mègatsi dzi o, esɔ. Egbea, ɖeko míaƒo nu tso nuɖuɖu si ɖea vi wu na wò kple viwòa ƒe lãmesẽ ŋu.
Aleke wòle be nàdzra wò nuɖuɖu ɖoe?
Le fufɔɣi la, wò ŋutilã hiãa nuɖuɖumeŋusẽ si sɔ gbɔ vie wu alesi wònɔna ɖaa. Kpuie ko la, nuɖuɖumeŋusẽ si ade 300 bubu gbesiagbe. Ne venɔviwo le dziwòm la, agbɔsɔsɔ sia ate ŋu anɔ abe nuɖuɖumeŋusẽ 600 ene. Gake ele vevie be nuɖuɖumeŋusẽ siawo natso nuɖuɖu ƒuƒluwo, si nye aha siwo me sukli le kple nu viviwo me o. Ele vevie be nàɖu nuɖuɖu si me nunyiame le eye wòda sɔ .
Le ɣleti ʋee gbãtɔwo me la, ate ŋu asesẽ vie be woaɖui le ʋuʋudedi kple ʋuʋudedi (ŋdi me dɔléle) ta. Gake dze agbagba nàlé nuɖuɖu si da sɔ me ɖe asi alesi nàte ŋui. Ele vevie hã be nàno vitamin siwo ɖɔkta ŋlɔ na wò do ŋgɔ na vidzidzi .
Ðo ŋku edzi be nusi nèɖuna kpɔa ŋusẽ ɖe viwòa ƒe tsitsi dzi tẽ, eyata bu nuɖuɖu ɖesiaɖe ŋu .
Nunyiame veviwo kple nuɖuɖu siwo me nàte ŋu akpɔ wo tsoe
Ele vevie be nàde nuɖuɖu vovovowo wò nuɖuɖu me be nunyiame siwo katã mia kple viwòa miehiã la nasu asiwò. Mina míalé ŋku ɖe nusiwo nunyiame vevi siawo nye kple nuɖuɖu siwo me nàte ŋu akpɔ wo tsoe ŋu.
| Nunyiame ƒe akpa aɖe | Nukatae wòle vevie? | Nuɖuɖu siwo li |
|---|---|---|
| Folic Acid si wotsɔna ƒoa ƒui | Ele vevie be woaxe mɔ ɖe ahɔhɔ̃mekawo ƒe dɔmawɔmawɔ nyuie le vidzĩa ƒe ahɔhɔ̃ kple aklã me nu. | Amagbe dama viviwo abe aŋanyi, kale, gbe, chickpeas, orange, kple lentils ene. |
| Ga | Be ʋu nado la, tsɔ oxygen to vidadaa kple vidzĩa ƒe ŋutilã katã me, eye nàxe mɔ ɖe ʋusɔgbɔdɔ nu. | Nyilã, koklolã, tɔmelã, azi tutu, aŋanyi, soya, lãmi, waintsetse ƒuƒu. |
| Calcium si woyɔna be calcium | Ekpena ɖe vidzĩa ƒe ƒuwo kple aɖuwo ŋu wòsẽna. Ele vevie na vidadaa ƒe ƒu ƒe lãmesẽ hã. | Notsi, yogurt (notsi si womeɖe o), cheese, tɔmelã sue siwo ƒe gowo le (salmon), amagbe dama viviwo (broccoli), soya-notsi. |
| Protein (Protein) ƒe dɔwɔwɔ | Ele vevie na vidzĩa ƒe ŋutinuwo, lãmekawo, kple ahɔhɔ̃ ƒe tsitsi. | Lã, tɔmelã, azi, nyinotsi, gbe, peas, lãmi, soya. |
| Vitamin C | Enaa iron nɔa bɔbɔe na ŋutilãa be wòaxɔ. Doa dɔlélenutsiŋutete ɖe ŋgɔ. | Akɔɖu, weintsetse, lime, strawberry, papaya, tomatos, atadi. |
| Fiber (fiber) si woyɔna be fibre | Be woaxe mɔ ɖe dɔmeɖui, si bɔ le fufɔɣi nu. | Buckwheat, oats, brown rice, abolo si wotsɔ nuku blibo wɔe, amagbewo, atikutsetsewo, gbewo. |
Nya geɖe tso iron kple calcium ŋu vie...
Be iron naxɔ nyuie la, anyo wu be nàtsɔe akpe ɖe nuɖuɖu siwo me vitamin C le ŋu. Azɔ hã, ŋutilãa hiã vitamin D be wòaxɔ calcium nyuie. Woate ŋu akpɔ nudidi sia gbɔ ne èdo ŋdɔ le ŋdi me eye nèɖu nuɖuɖu siwo me vitamin D le (azi, tɔmelã).
Nuɖuɖu siwo wòle be woaƒo asa na le fufɔɣi
Nuɖuɖu aɖewo le fufɔɣiAte ŋu agblẽ nu le wò kple viwòa ŋu. Ele vevie ŋutɔ be nànya nusiawo.
| Nusiwo wòle be woaƒo asa na | Susu |
|---|---|
| Ahasesẽ | Afɔku gã aɖe le vidzĩa ƒe tsitsi ƒe dɔmawɔmawɔ nyuie, susu ƒe nuwɔametɔ, kple vidzidzi ƒe gbɔdzɔgbɔdzɔ me. Dzudzɔ keŋkeŋ. |
| Lã, tɔmelã, kple azi ƒuƒu alo esiwo womeɖa nyuie o | Dɔlékuiwo ƒe dɔléle siwo me afɔku le abe Salmonella kple Listeria ene ate ŋu adzɔ. |
| Notsi kple cheese siwo wometsɔ dɔlékuiwutike wɔe o | Cheese falɛfalɛwo abe feta kple Brie ene hea Listeria dɔlékui ƒe afɔku vɛ. Kpɔ nusi woŋlɔ ɖe edzi eye nàzã esiwo gblɔ be "pasteurized" ko. |
| Tɔmelã gã siwo me mercury sɔ gbɔ ɖo | Mercury sɔ gbɔ ɖe tɔmelã gãwo abe shark, tilefish, kple king mackerel ene me. Esia ate ŋu agblẽ nu le vidzĩ ƒe lãmekawo ŋu. Tɔmelã suewo abe tilapia kple halibut ene ɖuɖu le dedie. |
| Caffeine zazã fũ akpa | Caffeine le kɔfi, tii, tsokolet, kple aha fafɛ aɖewo me. Ðe wò kɔfi nono ɖe kplu ɖeka alo eve ko dzi gbesiagbe. Bia wò ɖɔkta be wòaɖo aɖaŋu na wò. |
Nukae nèwɔna na vevesese siwo bɔ le fufɔɣi?
Enye nusi sɔ be nàdo go kuxi suesuesue aɖewo le ɣeyiɣi sia me. Egbɔkpɔnu aɖewoe nye esi.
Ŋdi Dɔléle
- Ƒo nane abe crackers alo abolo ƒuƒu kakɛ aɖe hafi nàfɔ tso aba dzi le ŋdi me.
- Le esi teƒe be nàɖu nu gã aɖe zi ɖekaÐu nu suesuesuewo le ŋkekea me katã.
- Te ɖa le nuɖuɖu siwo me ami le kple esiwo me nu ʋeʋĩwo le ŋu . Ginger tii nono hã kpena ɖe ame aɖewo ŋu.
Miléle
- No tsi kplu 8-10 ya teti gbesiagbe.
- Ðu nuɖuɖu siwo me fibre sɔ gbɔ ɖo wu (atikutsetsewo, amagbewo, nuku blibowo).
- Atikutsetsewo abe guava kple guava ene ɖea vi ŋutɔ.
Dzimeveve
- Mègaɖu nu geɖe zi ɖeka o, ɖu nu suesuesue geɖe .
- Ame aɖewo kpɔa gbɔdzɔe ne wono notsi kplu ɖeka hafi ɖua nu.
- Ðe seɖoƒe na nuɖuɖu siwo me nu ʋeʋĩwo le, siwo me ami le kple citrus-kutsetsewo (orange juice) nono.
Mina míasrɔ̃ nu tso 'Fufɔfɔ ƒe dzodzro' hã ŋu.
Esɔ be nuɖuɖu nadzro ame le fufɔɣi . Míeyɔa esia hã be ‘nuɖuɖu ƒe dzodzro’. Ne nane si me nunyiame le dzroa wò la, menyo be nàɖui o. Gake dze agbagba nàɖu nuɖuɖu viviwo kple esiwo me ami le ƒe dzodzro dzi.
Vevietɔ ŋutɔ: Ɣeaɖewoɣi la, nu siwo menye nuɖuɖu o, abe ɖiƒoƒo, aŋɔ, chalk-tiwo, kple tsikpewo ene, ate ŋu adzro wò. Woyɔa nɔnɔme sia be Pica . Esia ate ŋu atso nane abe iron ƒe anyimanɔmanɔ le ŋutilã me gbɔ. Mègaɖu nu siawo le susu aɖeke ta o. Wogblẽa nu le wò kple viwòa siaa ŋu ŋutɔ. Ne dzodzro sia le ŋuwò la, kpɔ egbɔ be yegblɔe na wò ɖɔkta.
Mègadze agbagba be yeaɖu nu be yeaɖe yeƒe lolo dzi akpɔtɔ le fufɔɣi o. Ele vevie be nunyiame si nèhiã be nànɔ lãmesẽ me na wò kple viwòa siaa nasu asiwò.
Gbedasi si Wotsɔ Yi Aƒeme
- Na wò nuɖuɖu nanye amadede vovovowo eye wòato vovo . Le esi teƒe be nàɖu nu ɖeka gbe sia gbe la, tsɔ amagbe, atikutsetse, kple nuku vovovowo kpe ɖe wò nuɖuɖu ŋu.
- Mègadzo le vitamin siwo nèzãna do ŋgɔ na vidzidzi , vevietɔ folic acid ƒe atikekui si wò ɖɔkta ŋlɔna na wò ŋkeke ɖeka pɛ hã dzi o.
- Ƒo asa na nuɖuɖu siwo me nunyiame mele o abe aha sesẽ, lã ƒuƒu kple tɔmelã ƒuƒu, kple nyinotsi siwo wometsɔ dɔlékuiwutike o ene keŋkeŋ.
- No tsi geɖe le ŋkekea me katã. Ele vevie ŋutɔ na wò lãmesẽ kple viwòa tɔ.
- Ðo dze kple wò ɖɔkta gbã tso vitamin bubu ɖesiaɖe si nàno alo nuɖuɖu ŋuti kuxi ɖesiaɖe si ate ŋu anɔ ŋuwò ŋu.
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