Ðe Waintsetsewo nyo Na Wò Nyateƒea? Mina Míaƒo Nu Tso Esia Ŋu Tsitotsito!

Waintsetse ƒuƒu nye nusi mí katã míelɔ̃a ɖuɖu. Ðe nu sue siawo siwo míekpɔna le keke, pudding, kple ɣeaɖewoɣi le sukli sambol gɔ̃ hã me la nyo na míaƒe ŋutilã ŋutɔŋutɔa? Alo ɖe wogblẽa nu le míaƒe ŋutilã ŋu le woƒe vivi ta? Ame aɖewo gblɔna be esiawo ɖuɖu nana míelolona. Ame bubuwo gblɔna be wonyo na míaƒe ŋutilã ŋutɔ. Eyata egbea, mina míasrɔ̃ nusianu tso weintsetse ƒuƒu, alo waintsetse ƒuƒu siawo ŋu.

Nukawoe nye waintsetse ƒuƒu siawo?

Kpuie ko la, waintsetsewo nye weintsetse siwo woƒu nyuie. Ne weintsetsewo ƒu la, tsi si le wo me dzi ɖena kpɔtɔna, eye nunyiame kple sukli si le wo me la ƒoa ƒu ɖe teƒe ɖeka. Esia tae waintsetse ƒuƒu vivina wu weintsetse siwo wozãna ɖaa ɖo.

Waintsetse ƒomevi vovovowo li siwo míeƒlena le fiase me egbea. Miekpɔ ameyibɔwo, sikatɔwo, sue ŋutɔwo... Wotsɔ ŋkɔ vovovowo yɔa wo. Na míakpɔ vovototo si le ƒomevi vevi etɔ̃awo dome ɖa.

1. Waintsetse ƒuƒu siwo wozãna ɖaa

Esiawoe nye weintsetse ƒuƒu siwo ƒe amadede nye yevu alo aŋutiɖiɖi si míekpɔna zi geɖe. Wowɔa wo ne wogblẽ weintsetseawo ɖe ŋdɔ me eye woƒu wo le dzɔdzɔme nu abe kwasiɖa etɔ̃ ene. Nuwɔna siae nana woƒe amadede doa viviti.

2. Sultana alo sika waintsetse ƒuƒu

Ðewohĩ èkpɔ sika waintsetse ƒuƒu siwo ƒe amadede nye ɣie. Ame geɖewo yɔa wo be ``Golden Raisins''. Wotsɔa weintsetse damawo wɔa woe. Le esi teƒe be woaƒu wo le dzɔdzɔme nu le ŋdɔ me la, wozãa mɔ̃wo (``dehydrators'') tsɔ ƒua wo kabakaba. Azɔ hã, hafi woaƒu la, wotsɔa wo dea tsi si woyɔna be ``sulphur dioxide'' me, si wɔnɛ be waintsetse ƒuƒuawo ƒe amadede nɔa sika. Wofa vie, wovivina, eye wodea tsi wu waintsetse ƒuƒu siwo wozãna edziedzi.

3. Akɔɖuwo

Esiawo menye atikutsetse siwo míenya be `black currants` o, alo? Wotsɔa weintsetse ƒomevi sue aɖe ŋutɔ si me nuku mele o wɔa woe. Wogayɔa wo be `(Zante currants)`. Esiawoe nye weintsetse ƒuƒu siwo le sue wu . Le vivi gome la, woƒe ʋeʋẽ lilili vie wu ƒomevi eve mamlɛawo, eye womevivina boo o.

Aleke nunyiame si le nusiawo ŋu le?

Nunyiame si le waintsetse ƒomevi etɔ̃awo katã ŋu la sɔ kloe. Nusiwo tsia dzoxɔxɔ nu sɔ gbɔ ɖe ƒomevi siawo katã me, eye wole vevie ŋutɔ na míaƒe ŋutilã. Antioxidant siawo kpɔa míaƒe ŋutilã ƒe lãmenugbagbeviwo ta tso nu gblẽnu siwo ate ŋu agblẽ nu le wo ŋu la si me. Tsɔ kpe ɖe eŋu la, tomenu siwo nye iron, potassium, copper, kple manganese hã sɔ gbɔ ɖe wo me.

Tabla si le ete ana nàkpɔ nunyiame si le nusiawo ŋu nyuie. Wotu dzidzenu siawo ɖe kplu 1/4 ƒe nuɖuɖu si wozãna ɖaa dzi.

Viɖe kawoe le waintsetse ɖuɖu me na lãmesẽ?

Menye numeɖenu vivi aɖe koe waintsetse ƒuƒu nye o. Ne woɖu wo le mɔ si sɔ nu la, viɖe geɖe le wo ŋu na wò lãmesẽ.

Enyo na dzi ƒe lãmesẽ

Fibre si le waintsetse ƒuƒu me kpena ɖe ame ŋu be ʋumemi gbegblẽ (LDL cholesterol) si le ʋua me dzi ɖena kpɔtɔna. Potassium hã sɔ gbɔ ɖe wo me. Potassium kpena ɖe ame ŋu wòɖua ʋu ƒe sisi dzi, si ate ŋu aɖe nɔnɔmewo abe dzidɔ kple ʋusɔgbɔdɔ ene ƒe afɔkua dzi akpɔtɔ.

Eɖea dɔléle siwo nɔa anyi didi ƒe afɔkua dzi kpɔtɔna

Abe alesi míegblɔe va yi ene la, nusiwo tsia dzoxɔxɔ nu sɔ gbɔ ɖe waintsetse ƒuƒu me. Nusiwo tsia dzoxɔxɔ nu ƒe hatsotso sẽŋu aɖe si woyɔna be phytonutrients sɔ gbɔ ɖe wo me koŋ. Numekukuwo ɖee fia be nusiawo ate ŋu aɖe dɔléle siwo nɔa anyi didi abe suklidɔ, kansa, kple ƒumeŋuɖui ene ƒe afɔkua dzi akpɔtɔ.

Kpena ɖe nuɖuɖumeŋusẽ ŋu.

Fiber si me wodea tsii le waintsetse ƒuƒu me, si kpena ɖe ame ŋu wòɖua nu nyuie wu eye wòɖea dɔgbo ƒe kuxiwo dzi kpɔtɔna. Woɖea vi na nɔnɔmewo abe dɔmeɖui ene hã.

Enyo na nu me ƒe lãmesẽ

Esia wɔ nuku vie. Togbɔ be àsusu be waintsetse ƒuƒu menyo na wò aɖu o le esi wòléna ɖe nu ŋu ta hã la, menye nyateƒeae nye ema o. Ŋutete le nunyiame siwo le wo me dometɔ aɖewo ŋu be woawu dɔlékui siwo gblẽa nu le ame ŋu le nu me. Eyata wokpena ɖe ame ŋu hã be aɖuwo nagagblẽ o.

Exea mɔ na ʋusɔgbɔdɔ (ʋusɔgbɔdɔ) .

Waintsetse ƒuƒu nye gayibɔ dzɔtsoƒe nyui aɖe. Ne ètsɔ waintsetse ʋee aɖewo kpe ɖe wò nuɖuɖu ŋu gbesiagbe la, ate ŋu akpe ɖe ŋuwò nàxe mɔ ɖe ʋusɔgbɔdɔ, si tsoa iron ƒe anyimanɔmanɔ gbɔ la nu. Ne ɖeɖi te ŋuwò eye ɖeɖi tea ŋuwò ɣesiaɣi la, ate ŋu anye ʋusɔgbɔdɔ ƒe dzesi.

Ðe afɔku aɖewo le waintsetse ɖuɖu mea?

Wogblɔna be nusianu wɔwɔ fũ akpa menyo o. Nenema kee wòle le waintsetse ƒuƒu hã gome. Togbɔ be wole lãmesẽ me ŋutɔ hã la, wo ɖuɖu fũ ate ŋu ahe kuxi aɖewo vɛ.

• Kpekpeme dzi ɖeɖe kpɔtɔ: Calorie kple sukli sɔ gbɔ ɖe waintsetse me, eyata nuɖuɖu fũu akpa si dzi womate ŋu aɖu o ate ŋu ana ame nalolo si mèdi o.
• Dɔgbo ƒe vevesese: Esi wònye be fibre sɔ gbɔ ɖe esiawo me ta la, nuɖuɖu fũ zi ɖeka ate ŋu ana dɔgbo navuvu eye dɔgboa nase veve.
• Nudzodzoeviwutikewo ƒe Afɔku: Esi wònye be wotsɔa nudzodzoeviwutike wɔa weintsetse siwo wodona ɖaa ta la, nudzodzoeviwutike ƒe nugbagbevi siwo susɔ ate ŋu anɔ weintsetse ƒuƒuwo hã me. Eyata anyo wu be nàtia weintsetse ƒuƒu siwo wotsɔ lãwo ƒe lãmenugbagbeviwo wɔe ne anya wɔ.

Aleke nàwɔ atsɔ waintsetse ƒuƒu akpe ɖe wò nuɖuɖu ŋu?

Tsɔ kpe ɖe waintsetse ɖuɖu ko ŋu la, mɔ geɖe li siwo dzi nàto atsɔ vivi kple nunyiame akpe ɖe wò nuɖuɖu ŋu.

• Tsɔe ƒu gbe ɖe wò oats, yogurt, alo nukuwo dzi hena ŋdi nuɖuɖu.
• Tsɔe tsaka kple nukuwo abe aŋɔ kple atikutsetse ene be nàwɔ mɔzɔzɔ ƒe tsakatsaka eye nàɖui.
• Tsɔe kpe ɖe abolo siwo woɖa abe abolo, bisiklet, kple scones ene ŋu.
• Evivina ŋutɔ ne wotsɔe de saladwo me, vevietɔ nukuwo ƒe saladwo.
• Ame aɖewo hã tsɔnɛ kpena ɖe nuwo abe vatalappan kple kiribat ene ŋu.
• Àte ŋu atsɔ vivi vi aɖe hã akpe ɖe curry alo stir-fry ŋu.