Kamedefefewɔlae nènyea? Ekema ele be nànya nu siawo tso kamedefefe me nunyiame ŋu!

Ne kamedefefewɔla veviedonulae nènye, èƒua du kilometa geɖe ŋkeke bliboa, eye nèwɔa dɔ sesĩe be yeatu lãmeka ɖo la, ke wò ŋutilã hiã "ami" vie wu ame mamã dedie. Esia le alea elabena ehiã ŋusẽ bubu ma be wòate ŋu awɔ ɖeka kple kamedede si nèle wɔwɔm eye wòahaya kaba. Esia tae kamedefefe me nunyiame le vevie ŋutɔ ɖo. Enye mɔ nyuitɔ kekeake si dzi nàto akpɔ egbɔ be nunyiame siwo katã nèhiã la le ye si, ne èle fifiam hele dɔ wɔm sesĩe gɔ̃ hã.

Nukatae kamedefefe me nunyiame sia le etɔxɛ nenema gbegbe ɖo?

Kpuie ko la, kamedefefewɔlawo dina be yewoaɖu nu wu amesiwo menye kamedefefewɔlawo o. Elabena nuɖuɖu nye ŋusẽ. Gake nuɖuɖu ɖeka aɖeke meli si sɔ na amewo katã o. Ðewohĩ nusi wɔa dɔ na wò mawɔ dɔ na ame bubu o.

Nuɖuɖuŋutinunyala si woŋlɔ ŋkɔ na Carly Sedlacek, RD, LD gblɔ be: “Amesiame ƒe ŋutilã to vovo ale gbegbe, si tae wòle be míatrɔ asi le nunyiame ŋuti ɖoɖowo ŋu wòasɔ ɖe ame ɖesiaɖe nu.”

Nuƒoƒo na nuɖuɖuŋutinunyala tso wò kamedede ƒe taɖodzinuwo ŋu ate ŋu akpe ɖe ŋuwò nàkpɔ mɔnu si me kɔ, si da sɔ, eye wòsɔ na wò ŋutɔ be nàɖu nu le lãmesẽ me, tsɔ wu be nàxlẽ nuɖuɖumeŋusẽ ko. Le kpɔɖeŋu me, ne èle agbagba dzem be yeatu lãmeka ɖo la, wò nunyiame ƒe taɖodzinuwo ate ŋu ato vovo kura tso ame aɖe si le agbagba dzem be yeaɖe yeƒe lolo dzi akpɔtɔ tɔ gbɔ.

Le nusianu me la, kamedefefe me nunyiame, ne wotsɔe kpe ɖe kamedede edziedzi ŋu la, ate ŋu akpe ɖe ŋuwò nàna wò kamedefefewɔwɔ nanyo ɖe edzi eye nànɔ lãmesẽ me ahagbɔ ɖe eme le wò ɖiɖiɖemeɣiwo gɔ̃ hã. Nuka kee nèɖaɖo o, ele vevie be nàlé ŋku ɖe kamedefefe me nunyiame ƒe akpa siawo ŋu.

Tsi Kple Tsidede - Tsi menye nusianu ko o!

Ne èle kame dem la, tsi kple elektrikŋusẽ gbogbo aɖewo buna le wò ŋutilã me to fifia me. Tsi si sɔ nono do ŋgɔ na hehexɔxɔ kple le hehexɔxɔ me ate ŋu akpe ɖe ŋuwò nàɖɔli nusiwo bu siawo.

Ne mede ɖeke o la, ele be nàno tsi ounces 16 (anɔ abe mililita 470 ene) gaƒoƒo eve va ɖo etɔ̃ hafi nàde kame. Ele vevie hã be nàno tsi ounces 4 (anɔ abe mililita 120 ene) le miniti 15 va ɖo 20 ɖesiaɖe me le kamedede me. Mègaŋlɔ be be tsi nanɔ ye me le ŋkekea me katã o.

Ɣeaɖewoɣi la, kamedefefewɔlawo lɔ̃a kamedefefewo nono le kamedede vɔ megbe elabena elektrikŋusẽ si buna to fifia me yɔa wo me fũ. Sedlacek gblɔ be: “Ele be woazã aha siwo me elektrikŋusẽ le le dɔwɔna siwo xɔa wu gaƒoƒo ɖeka me.” "Ne dɔléle alo nɔnɔme aɖe si nɔa anyi didi le ŋuwò la, ele be nàbia wò ɖɔkta hafi ano aha siwo me sodium sɔ gbɔ ɖo."

Tsɔe be èle hehe xɔm be yeaƒu du sesĩe. Ne èƒu du gaƒoƒo geɖe la, menye tsi koe buna le wò ŋutilã me o, ke elektrikŋusẽ hã buna. Ɣemaɣie kamedefefe me ahanonowo ɖea vi ŋutɔ. Gake ne aƒeme koe nèle, duƒuƒu aɖabaƒoƒo 30 eye emegbe kamedefefe ƒe ahanono nono mehiã ŋutɔŋutɔ o la, tsi sɔ gbɔ.

Carbohydrates - mɔ̃memi na ŋutilã!

Carbohydrates ye nye wò ŋutilã ƒe ŋusẽtsoƒe vevitɔ. Wole abe mɔ̃memi na ʋu ene. Menye carbohydrates koe wòle be nàde wò nuɖuɖuwo me o, gake wonye nusi ŋu wòle be nànɔ ŋugble dem le le nuɖuɖu ɖesiaɖe me, vevietɔ gaƒoƒo ʋɛ aɖewo do ŋgɔ na kamedede alo hehexɔxɔ.

"Hafi nàde kame la, ele be nàtia nuɖuɖu siwo ɖuɖu kabakaba eye carbohydrates le wo me. Le kpɔɖeŋu me, atikutsetse (akɔɖu, akɔɖu, amititsetse), oatmeal alo bli nyo," Aƒenɔ Sedlacek ɖo aɖaŋu. "Ne èle kamedede didi aɖe si xɔa wu gaƒoƒo ɖeka wɔm la, ke ègahiã carbohydrates aɖewo siwo ana ŋusẽ nanɔ ŋuwò kaba."

Kpuie ko la, ne èɖu akɔɖu hafi dze duƒuƒu gɔme la, àte ŋu aƒu du kple ŋusẽ si wòna wò. Gake ne èyi du ƒu du evɔ mèɖu naneke o la, ɖeɖi ate ŋuwò le didiƒe kpui aɖe megbe.

Protein - Ele vevie na lãmekawo ƒe tsitsi!

Protein ye nye nusi tua wò lãmekawo ɖo. Ema fia be, abe alesi nèhiã anyikpewo be nàtsɔ atu xɔ ene la, nenema kee nèhiã protein be wòatu lãmekawo ahadzra wo ɖo. Ne protein meli o la, lãmekawo ƒe hayahaya nɔa blewu, eye wò ŋutete be nàtu lãmekawo ɖo dzi ɖena kpɔtɔna.

Le goawo katã me la, ele be nàdze agbagba axɔ wò protein si nèhiã ƒe akpa gãtɔ tso nuɖuɖu blibowo me. Kpɔɖeŋuwo:

• Salmon kple tɔmelã ƒomevi bubuwo
• Azi kple azi ɣiwo
• Helatɔwo ƒe yogurt
• Gbe kple mɔli
• Koklo
• Tofu
• Cheese siwo me ami mesɔ gbɔ ɖo o

Gake ne ɣeyiɣia le kpuie la, tsɔ kpe ɖe protein aɖe si le asiwò le nuɖuɖu ɖesiaɖe me ŋu la, àte ŋu azã protein-mi alo protein shake hã le nuɖuɖuawo dome. Gake ɖo ŋku edzi be nuɖuɖu si wotsɔ kpe ɖe eŋu koe esiawo nye, ke menye nuɖuɖu vevitɔ o.

Sedlacek gblɔ be: “Protein kpena ɖe lãmekawo ŋu wohayana.” "Eɖea vi ŋutɔ be woaɖu protein gram 25 va ɖo 35 enumake le kamedede vɔ megbe, elabena ɣemaɣie ŋutilãa ate ŋu azãe wu."

Ami - Ŋusẽtsoƒe evelia kple bubuwo!

Le goawo katã me la, ele vevie be woaɖu nuɖuɖu si naa lãmesẽ, si da sɔ, si me atikutsetsewo, amagbewo, kple numiemiewo alo lãwo ƒe protein dzɔtsoƒe sɔ gbɔ ɖo. Ne míegblɔe alea la, ami siwo naa lãmesẽ (abe amititsetse ƒe ami, avocado, tɔmelã si me ami le ene) hã wɔa akpa vevi aɖe abe ŋusẽtsoƒe evelia ene. Menye ɖeko wonaa wò yɔ fũ kabakaba ko o, ke wokpena ɖe wò ŋutilã ŋu hã be wòaxɔ nunyiame suesuesue bubuwo, abe vitamin siwo me ami le ene, nyuie wu.

Eyata, mègasusu be, "Ami menyo le nyateƒe me o." Ele vevie ŋutɔ hã be kamedefefewɔla naɖu ami si sɔ, le agbɔsɔsɔ si sɔ me.

Kpekpeɖeŋunuwo - Ne ehiã ko, eye nàɖɔ ŋu ɖo!

Ne míeƒo nu tso kpeɖeŋutɔtikewo ŋu (abe protein-tu alo aha siwo wodona do ŋgɔ na kamedede ene) la, ele be woazã wo fũu akpa eye woaɖɔ ŋu ɖo. Esi wònye be wò, abe kamedefefewɔla ene, èɖua nuɖuɖu geɖe wu amehawo katã ta la, ɖeko wòle be nàzã kpeɖeŋutɔtikewo atsɔ aɖo nunyiame ƒe vovototo siwo le wò nuɖuɖu me gbɔ. Mele be woazã wo atsɔ aɖo nuɖuɖu teƒe gbeɖe o.

Aƒenɔ Sedlacek ɖe eme be: “Ele be míadze agbagba alé nuɖuɖu gbãtɔ ƒe mɔnu me ɖe asi alesi míate ŋui, elabena ŋutilã ate ŋu azã nuɖuɖutsoƒe mawo nyuie vie wu nuɖuɖu kpeɖeŋutɔ.”

Ɣeyiɣi - Nusianu ɖe ​​game dzi!

Ne míeƒo nu tso nuɖuɖu kple numeɖenuwo ŋu la, ɣeyiɣi ɖoɖo le vevie ŋutɔ. Dze agbagba nàɖu nu vevi etɔ̃ gbesiagbe, eye nàɖu numeɖenuwo le wo dome, le ɣeyiɣi aɖewo me. Le kamedede gome la, ele be nàɖu nu sue aɖe (zi geɖe la, carbohydrates alo protein le eme) gaƒoƒo ɖeka alo eve ya teti do ŋgɔ na kamedede kple le kamedede vɔ megbe.

Sedlacek te gbe ɖe edzi be: “Nuwɔwɔ ɖekae le vevie ŋutɔ.” "Ne míeyi kamedede aɖe me la, ne ŋusẽ mele mía si be míahee ado goe o la, míaƒe ŋutilã ate ŋu adze ŋusẽ hehe tso míaƒe lãmekawo me gɔme. Eyata, ele vevie ŋutɔ be míaɖu nane hafi míade kame."

Tsɔe be èyi kamedeƒe le ŋdi me. Emegbe ne èfɔ le ŋdi me, ɖu akɔɖu alo yogurt sue aɖe kple tsi kplu ɖeka eye nèdze kamedede gɔme le miniti 30-60 megbe la, ŋusẽ nyui asu asiwò. Azɔ hã, ne èɖu azi ɖeka alo eve, koklolã aɖe kple bli aɖe le esi nètrɔ gbɔ tso kamedefefewɔƒea teti la, wò lãmekawo ahaya kaba.

Nukae woawɔ emegbe?

Kamedefefewo me Nunyiame bia be nàtrɔ asi le eŋu nyuie ŋutɔ, vevietɔ ne èdze egɔme teti koe nye ema. Dɔwɔwɔ kple nuɖuɖuŋutinunyala kple kamedede ƒe hehenala ate ŋu akpe ɖe ŋuwò nàkpɔ kpekpeɖeŋu si nèhiã na wò nɔnɔme tɔxɛa.

Azɔ hã, ne èse le ɖokuiwò me gbeɖe be taɖuame, tagbɔ le ƒoƒom, alo dɔ le wuwòm vevie la, ɖewohĩ esi mèle nu ɖum wòsɔ gbɔ be wòawɔ ɖe wò kamedede ƒe ŋutilã me nudidiwo dzi o alo mèle tsi nom o tae. Ne edzɔ alea la, ele vevie be nàdze agbagba ada asɔ le wò ʋumesukli kple elektrikŋusẽ me. Azɔ hã, mègaŋlɔ be be yeayi ɖɔkta gbɔ ne kuxi siawo gakpɔtɔ li o.

Nu vevitɔ kekeake siwo dzi wòle be woaɖo ŋkui (Take-Home Message) .

• Ame ŋutɔ ƒe nɔnɔme nye nu vevitɔ: Kamedefefewɔla ɖesiaɖe to vovo. Di kpekpeɖeŋu tso nuɖuɖuŋutinunyala gbɔ be wòawɔ nunyiame ŋuti ɖoɖo si sɔ na wò.
• Mègaŋlɔ tsinyenye be o: No tsi geɖe do ŋgɔ na kamedede, le kamedede me, kple le kamedede vɔ megbe. Bu electrolyte nonowo ŋu le kamedede didi wu me.
• Ŋusẽ si tso Carbohydrates me: Esiawoe nye ŋusẽtsoƒe vevitɔ na kamedede. No wo vevietɔ hafi nàde kame.
• Protein kpena ɖe lãmekawo ŋu wòtsina hedzrana ɖo: De protein aɖewo nuɖuɖu ɖesiaɖe me, vevietɔ le kamedede vɔ megbe.
• Ami siwo naa lãmesẽ le vevie: Esiawo hã kpena ɖe ŋusẽ kple nunyiamewo xɔxɔ ŋu.
• Kpekpeɖeŋunanuwo Kpɔ nyuie: Nuɖuɖue nye nu vevitɔ. Mɔ si dzi woato aɖo dometsotsoawo gbɔ koe kpeɖeŋutɔtikewo nye.
• Ɣeyiɣi ɖoɖo le vevie: Ƒo nu le ɣeyiɣi nyuitɔ dzi, le wò kamedede nu.
• Ðo to wò ŋutilã: Mègaŋe aɖaba ƒu ɖeɖiteameŋu alo taɖuame aɖeke dzi o. Di atikewɔlawo ƒe aɖaŋuɖoɖo ne ehiã.

Be nàte ŋu awɔ dɔ nyuie abe kamedefefewɔla ene la, ele vevie be nàde kame nyuie ahaɖu nu nyuie. Eyata bu nya siawo ŋu eye nàna wò kamedefefewɔdɔa nakpɔ dzidzedze geɖe wu!

` Kamedefefe me nunyiame, kamedede, nuɖuɖu nyui, nunyiame na kamedefefewɔlawo, tsidede, carbohydrates, protein