Ne èle mɔ kpɔm na vidzĩ la, ke ɣeyiɣi nyui aɖee wònye. Gake ne Suklidɔ Ƒomevi 1 alo 2 le ŋuwò la, ahiã be nàɖɔ ŋu ɖo vie le nusiwo nèɖuna kple nunono ŋu le ɣeyiɣi sia me. Mègabui be enye agba gã aɖe o. Ne èwɔ ɖoɖo vie la, àte ŋu akpɔ nusiawo gbɔ bɔbɔe ŋutɔ eye nàna mia kple viwòa siaa mianɔ lãmesẽ me. Na míakpɔ alesi míawɔe ɖaa?
Gbã la, mina míawɔ ɖoɖo nyui aɖe.
Ne èle ɖoɖo wɔm be yeafɔ fu la, anyo wu be nàyi nuɖuɖuŋutinunyala gbɔ gbã . Woate ŋu akpe ɖe ŋuwò nàwɔ nuɖuɖu nyui ƒe ɖoɖo si sɔ ɖe wò agbenɔnɔ nu eye wòana nunyiame siwo nèhiã. Nuɖuɖu le ɣeyiɣi ɖeka me gbesiagbe kple ɖoɖo sia dzi wɔwɔ nyuie ate ŋu akpe ɖe ŋuwò be wò ʋumesukli ƒe agbɔsɔsɔ nagadzi ɖe edzi alo aɖiɖi zi ɖeka o.
Gake ɖo ŋku edzi be "nuɖuɖu na ame eve" mefia be nàdzi wò nuɖuɖu ɖe edzi zi gbɔ zi eve o. Le fufɔɣi la, nuɖuɖumeŋusẽ sue aɖe koe nèhiã, si ade 300 wu esi nèɖuna zi geɖe, gbesiagbe. Eyata le esi teƒe be nàɖu nu geɖe la, lé fɔ ɖe nuɖuɖu siwo me nunyiame le wu ɖuɖu ŋu .
Eyata nukae wòle be míaɖu?
Nuɖuɖu nyui ƒe se siwo katã ku ɖe fufɔfɔ si le lãmesẽ me ŋu la ku ɖe afisia. Be nunyiame siwo katã nèhiã nasu asiwò la, ele be nàde nuɖuɖu si da sɔ si nye amagbewo, nuku blibowo, atikutsetsewo, nyinotsi siwo me ami mesɔ gbɔ ɖo o, lã siwo me ami mele o, kple ami siwo naa lãmesẽ la eme.
Ele be ɖoɖo nyui nanɔ asiwò hã be nàɖu sukli ƒe agbɔsɔsɔ si le ʋu me dzi le ŋkekea me katã. Mɔ nyuitɔ siwo dzi nàto awɔ esia dometɔ ɖekae nye be nàɖu nu vevi etɔ̃ kple numeɖenu etɔ̃ gbesiagbe. Dze agbagba nàde protein kple carbohydrate ƒomevi ɖeka ya teti nuɖuɖu siawo dometɔ ɖesiaɖe me.
| Protein Ƒomeviwo | Carbohydrates ƒomeviwo |
|---|---|
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Abe alesi wònɔ do ŋgɔ na fufɔfɔ ene la, ele be nàxlẽ wò carbohydrates be wòakpe ɖe ŋuwò nàɖu sukli ƒe agbɔsɔsɔ le ʋu me dzi. Carbohydrates agbɔsɔsɔme si nèhiã la nɔ te ɖe nusiwo le abe wò kɔkɔme, wò kpekpeme, wò dɔwɔna ƒe agbɔsɔsɔ, kple sukli si le ʋu me dzi ɖuɖu fifia dzi. Wò nuɖuɖuŋutinunyala agblɔ carbohydrates kple calorie agbɔsɔsɔme si tututu sɔ na wò na wò. Calorie si nèhiã ate ŋu adzi ɖe edzi vivivi ne wò fufɔfɔa le ŋgɔ yim.
Nunyiame veviwo na fufɔfɔ
Lé be na nunyiame siawo siwo vidada ɖesiaɖe si fɔ fu hiã le ɣeyiɣi sia me la etɔxɛe.
- Folic acid: Ekpɔa ame ta tso ahɔhɔ̃mekawo ƒe dɔmawɔmawɔ nyuie le vidzĩa ƒe ahɔhɔ̃ kple aklã me. Èhiã folic acid microgram 400-800 gbesiagbe. Àte ŋu akpɔe le atikekui ƒe nɔnɔme me, kpakple le aŋanyi, nukuwo, kple abolo kple nuku siwo ŋu ŋusẽ le me. Bia wò ɖɔkta tso vitamin bubu siwo nàhiã ŋu.
- Calcium: Woate ŋu akpɔe tso nyinotsi nuɖuɖuwo kple amagbewo abe broccoli ene me.
- Vitamin D: Wokpɔnɛ le tɔmelãwo abe salmon kple notsi si me wodea amii ene me.
- Iron: Woate ŋu akpɔe tso lã dzĩ si me ami mele o kple mɔli abe gbe kple lãgbalẽ ene me.
Mɔ bɔbɔe aɖe li si dzi nàto aɖo wò agba ɖe ɖoɖo nu. Ma wò agba ƒe akpa enelia ɖe protein dzɔtsoƒe abe lã alo tɔmelã ene me, eye nàma akpa enelia bubu ɖe nuɖuɖu si me starch le abe bli, mɔli, alo bli ene me. Tsɔ amagbe siwo me starch mesɔ gbɔ ɖo o abe amagbewo, tomatos, kple mɔli ene yɔ afã susɔea me. Àte ŋu atsɔ notsi alo yogurt kplu ɖeka hã akpe ɖe wò nuɖuɖu ŋu.
Dzudzɔ nusiawo godoo!
Nu ʋɛ aɖewo li siwo wòle be nàƒo asa na godoo le fufɔɣi hena wò kple viwòa ƒe dedienɔnɔ.
| Nusiwo mele be woatsɔ o | Tamebubu kple nya veviwo |
|---|---|
| Ahasesẽ | Enaa fufɔfɔ kple fugboe ƒe ahanono ƒe dɔléle ƒe afɔkua dzina ɖe edzi le vidzĩa me. Eyata dzudzɔ keŋkeŋ. |
| Nuɖuɖu ƒuƒu alo esi womeɖa nyuie o | Ƒo asa na tɔmelã ƒuƒu (abe sushi ene), tɔmelã siwo me mercury sɔ gbɔ ɖo (abe tilefish ene), notsi si wometsɔ dɔlékuiwutike wɔe o, cheese (abe Brie, Feta ene), kple detsiƒonuwo. Miɖa lã, azi, kple koklolã nyuie. Miɖa sosetiwo vaseɖe esime woaxɔ dzo nyuie. |
| Nunono siwo me caffeine sɔ gbɔ ɖo | Mègano caffeine si wu miligram 200 gbesiagbe (anɔ abe kɔfi kplu 1 1/2 ene si nènona edziedzi) o. Caffeine mele gbetike aɖewo me o, gake womenya alesi wògblẽa nu le viwòa ŋu o, eyata bia wò ɖɔkta hafi nàno wo. |
| Nuvivinu Siwo Wowɔna | Togbɔ be womekpɔe be esiawo mele dedie le fufɔɣi o hã la, anyo wu be woaɖu wo le agbɔsɔsɔ si sɔ me. Kpɔ nuɖuɖu ƒe ŋkɔwo ɖa be nusiwo le eme abe aspartame kple saccharin ene hã le eme hã. Bia wò ɖɔkta be wòaɖo aɖaŋu na wò le agbɔsɔsɔme si sɔ ŋu. |
| Nu viviwo kple nuɖuɖu viviwo | Esiawo ate ŋu atsɔ carbohydrates akpe ɖe eŋu evɔ womana nunyiame aɖeke o, si ana sukli nadzi ɖe edzi le ʋu me. Eyata seɖoƒe na nusiawo ŋutɔ. |
Gbedasi si Wotsɔ Yi Aƒeme
- Tso esime nèle ɖoɖo wɔm be yeafɔ fu la, ƒo nu kple nuɖuɖuŋutinunyala eye nàwɔ nuɖuɖu ŋuti ɖoɖo si awɔ dɔ na wò.
- "Nuɖuɖu na ame eve" mefia be woaɖu nu zi gbɔ zi eve o, ke boŋ efia be woatia nusiwo me nunyiame le wu ahaɖu wo.
- Wɔ ɖoɖo nàɖu nuɖuɖu vevi 3 kple numeɖenu 3 gbesiagbe. De protein kple carbohydrates nuɖuɖu ɖesiaɖe me.
- Sukli ƒe agbɔsɔsɔ si le ʋu me dzi ɖuɖu le vevie na wò kple viwòa ƒe lãmesẽ. Wɔ ɖe wò ɖɔkta ƒe mɔfiamewo dzi nyuie.
- Ƒo asa na aha sesẽ, nuɖuɖu siwo womeɖa o, kple caffeine si gbɔ eme nono keŋkeŋ. Ne ɖikeke le ŋuwò le nuɖuɖu aɖe ŋu la, mègasusui gbeɖe o, bia wò ɖɔkta be wòaɖo kpe edzi.
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee