Ne èyi fiase gã me la, ɖe nèléa ŋku ɖe nuɖuɖu siwo wobla ɖe agba me ŋu hebiaa ɖokuiwò be nukae wofia hã? Ne èkpɔ nyawo abe "low fat", "sugar-free", "organic" la, ɖe nèbiaa ɖokuiwò be nukae wofia hã? Nu vevitɔe nye be nànya nusi tututu wofia eye nàtia nyuitɔ kekeake na wò lãmesẽ. Mègatsi dzi o, mina míaƒo nu tso nya sia ŋu bɔbɔe, abe ɖe nèle nu ƒom na xɔ̃wò aɖe ene.
Aɖaka ma si le packet la ƒe megbe... nukae le eme?
Ne èƒle nane le fiase me la, na wòazu numame na wò be nàxlẽ Nunyiame Ŋuti Nyateƒenyawo ƒe aɖaka si le megbe. Ne èlé ŋku ɖe eŋu nyuie la, àte ŋu asrɔ̃ nu geɖe tso eme.
- Nusiwo Woazã: Woŋlɔa xexlẽdzesi sia ɖe kpekpeme nu. Ema fia be woŋlɔ nusiwo wotsɔ wɔa nuɖuɖua siwo bɔ wu la gbã . Le kpɔɖeŋu me, ne èle abolo si wotsɔ nuku blibo ƒlem la, ele be nu gbãtɔ si nàzã le xexlẽdzesiawo me nanye "wɔ si wotsɔ nuku blibo wɔe." Ne woŋlɔ nuwo abe sukli kple dze ene gbã la, efia be wole nuɖuɖua ƒe akpa gãtɔ me.
- Nuɖuɖu ƒe lolome: Esia le vevie ŋutɔ. Esia fia agbɔsɔsɔ si ame ɖuna zi geɖe le ɣeyiɣi ɖeka me. Ɣeaɖewoɣi la, nuɖuɖu gbogbo aɖewo ate ŋu anɔ agba ɖeka me. Eyata be nànya nuɖuɖumeŋusẽ kple nunyiame siwo katã le agbalẽvi bliboa me la, ele be nàdzi xexlẽme si le ‘nuɖuɖu ƒe lolome’ sia me ɖe ‘nuɖuɖu’ ƒe xexlẽme si le agbaa me dzi.
- Gbesiagbe ƒe Asixɔxɔ le Alafa Me (%DV): Esia gblɔa nunyiame agbɔsɔsɔme si amesi ƒe nuɖuɖumeŋusẽ 2,000 ɖuna gbesiagbe le mama dedie nu akpɔ tso nuɖuɖu sia ɖuɖu zi ɖeka me la na mí. %DV si nye 5% alo esi mede nenema o fia be nunyiamea ƒe agbɔsɔsɔ mede o, eye %DV si nye 20% alo esi wu nenema fia be nunyiamea ƒe agbɔsɔsɔme sɔ gbɔ . Esia kpena ɖe mía ŋu míetsɔa nuɖuɖu ƒe hatsotsowo sɔna kple wo nɔewo eye míetiaa nyuitɔ kekeake.
- Nunyiamewo: Esiawoe kpɔa ŋusẽ ɖe wò lãmesẽ dzi tẽ. Na míakpɔ nusiwo dzi wòle be nàɖe dzi akpɔtɔ kple nusiwo wòle be nàdzi ɖe edzi ɖa.
| Nusiwo dzi woaɖe akpɔtɔ | Nusiwo woaƒle geɖe wu |
|---|---|
| Ami si Me Ami Le, Trans Fat | Fiber (fiber) si woyɔna be fibre |
| Sodium - ema fia dze | Vitamin D ƒe agbɔsɔsɔ |
| Sukli siwo wotsɔ kpe ɖe eŋu | Calcium si woyɔna be calcium |
| Lãmetsiŋusẽ ƒe ʋumemi | Iron kple Potassium |
- Calorie: Xexlẽme sia nye nuɖuɖu ɖeka. Ne mèle dɔ dzi boo o, nyɔnue nènye, alo nètsi wu la, ɖewohĩ màhiã nuɖuɖumeŋusẽ 2,000 gbesiagbe o. Àte ŋu aɖu wò nuɖuɖumeŋusẽ dzi ne èɖe nuɖuɖu si nèɖuna dzi kpɔtɔ. Nuŋlɔɖiwo megaŋlɔa "calorie siwo tso ami me" o. Esia le alea elabena ele vevie wu be nànya ami ƒomevi si nèɖuna wu ami agbɔsɔsɔme si nèɖuna.
Nuka tututue nya siwo wota ɖe ŋɔŋlɔdzesi gãwo me ɖe agbaa dzi fia?
Se tɔxɛ aɖewo le nya siwo wota ɖe ŋɔŋlɔdzesi gãwo me ɖe nuɖuɖugowo ƒe ŋgɔgbe la dometɔ aɖewo ŋu. Gake ame aɖewo ya mewɔa esia o. Na míakpɔ nusiawo dometɔ si dzi nàte ŋu aka ɖo kple esiwo ŋu wòle be nàkpɔ nyuie le ɖa.
Ðo ŋku edzi be nunyiame ŋuti nuŋɔŋlɔ si le agbalẽvi la ƒe megbe la dea pɛpɛpɛ wu nuŋɔŋlɔ gã si le ŋgɔgbe ɣesiaɣi.
Dzesidede ƒomevi siwo dzi nàte ŋu aka ɖo
Zi geɖe la, gɔmesese tɔxɛwo nɔa esiawo ŋu na nusi wofia.
| Nyabiase/Dzesidede | Gɔmesese Blewu |
|---|---|
| Nusiwo wotsɔ lãwo ƒe lãmenugbagbeviwo wɔe | Wowɔa esiawo le dzɔdzɔme nu alesi woate ŋui, womewɔa ami kple nudzodzoeviwutike siwo wowɔ kple asi o. |
| Wotsɔ nusiwo wotsɔ lãwo ƒe lãmenugbagbeviwo wɔe (Made With Organic) . | Woateŋu azã dzeside sia ne nusi wotsɔ wɔe nye 70% ya teti si wotsɔ lãwo ƒe lãmenugbagbeviwo wɔe. Le kpɔɖeŋu me, "Wotsɔa organic oats wɔe." |
| Gluten-Manɔmee | Esia le vevie ŋutɔ na amesiwo ŋu gluten ƒe nulɔdɔ alo Celiac dɔléle le. Zi geɖe la, woate ŋu aka ɖe dzesideŋkɔ sia dzi. |
| Cage Free vs. Ablɔɖeƒe | Cage free: Wona kokloziawo nɔa xɔ me, gake teƒe le wo si woate ŋu atsa le. Free range: Teƒe le wo si woate ŋu atsa le. Azi siwo wometsɔ lãwo ƒe lãmenugbagbeviwo wɔe o la tso koklozi siwo woɖuna le wo ɖokui si, siwo wotsɔ lãwo ƒe lãmenugbagbeviwo wɔe la me. |
| Wild Caught vs. Agble si Wonyi | Gbemelã siwo woléna: Tɔmelã siwo woɖe tso dzɔdzɔme tsitawo abe atsiaƒu, tɔsisiwo, kple tawo ene me. Agble si wonyi: Tɔmelã siwo wonyi le tsigoewo alo ɖɔwo me. |
Nya siwo ŋu wòle be míaɖɔ ŋu ɖo vie
Esi gɔmesese aɖeke mele nya siawo ŋu le se nu o ta la, woate ŋu azã wo ɣeaɖewoɣi atsɔ aflu nuƒlela. Eyata ne èkpɔ nya siawo la, xlẽ nunyiame ŋuti nuŋɔŋlɔ si le megbea nyuie .
- "Lightly sweetened": Esi se aɖeke meli si koŋ woatsɔ ade dzesii be "sukli mesɔ gbɔ o" ta la, dɔwɔƒewo zãa nya siawo tɔgbe. Nusi "vivime vie" fia ateŋu ato vovo tso ame ɖeka gbɔ yi bubu gbɔ. Eyata kpɔ egbɔ be yelé ŋku ɖe nusi woŋlɔ ɖe edzi ŋu be ‘sukli siwo wotsɔ kpe ɖe eŋu’ ƒe agbɔsɔsɔme hã le eme.
- "Lãmesẽ": Wogale gɔmesese sia ɖɔlim kokoko. Fifia la, woate ŋu aŋlɔ nuɖuɖu aɖe be enyo na lãmesẽ ne ami nyuiwo (ami ɖeka kple ami geɖe) le eme akpa gãtɔ eye nunyiame aɖewo abe potassium kple vitamin D ene le eme.
- "Dzɔdzɔme": Esia mekpɔ gɔmesese tɔxɛ aɖeke o. Eyata eflua ame ŋutɔ. Zi geɖe la, ɖeko "dzɔdzɔme" fia be wometsɔ naneke si wowɔ kple asi kpe ɖe nuɖuɖua ŋu o. Gake megblɔ nya aɖeke tso nenye be wozã nudzodzoeviwutikewo esime wodoe alo alesi wowɔ ewɔwɔe ŋu o.
- "Hormone free": Lãwo katã ƒe lãmetsiwo le woƒe ŋutilã me. Di nuŋɔŋlɔ si dzi woŋlɔ ɖo be "no added hormones" le nyilã, alẽlã, alo nyinotsi me nuɖuɖuwo ŋu. Se meɖe mɔ be woatsɔ lãmetsiŋusẽ akpe ɖe nusiwo le abe koklozi, azi, kple haƒoƒo ene ŋu o. Eyata ne ètsɔ dzeside sia de nane dzi hã la, mefia nu tɔxɛ aɖeke o.
Gbedasi si Wotsɔ Yi Aƒeme
- Xlẽ nusiwo woatsɔ awɔ nuɖuɖua ƒe xexlẽdzesi gbã ɣesiaɣi ne èle nuɖuɖu ƒlem. Kpɔ nyuie ne woŋlɔ nuwo abe sukli kple dze ene gbã.
- Lé ŋku ɖe nuɖuɖu ƒe lolome ŋu vevietɔ . Ne èle agbalẽvi bliboa ɖum la, bu nuɖuɖumeŋusẽ kple sukli si le eme la ɖe edzi.
- Zã %DV ƒe asixɔxɔwo nàtsɔ atia nyuitɔ kekeake le nuɖuɖu eve siwo ɖi wo nɔewo dome.
- Mègana nya siwo me mekɔ o abe "dzɔdzɔmenuwo" ene naflu wò o. Ka ɖe nusi woŋlɔ ɖe megbe dzi ɣesiaɣi.
- Ne atikewɔwɔ me dɔléle aɖe abe suklidɔ, ʋusɔgbɔdɔ, alo ʋumemi ene le ŋuwò la, anyo wu be nàƒo nu tso wò nuɖuɖu ŋu na wò ɖɔkta eye nàdi aɖaŋuɖoɖo.
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