Fifia la, suklidɔléla aɖe le aƒe ɖesiaɖe kloe si míenya me. Ðewohĩ ànɔ ɖokuiwò biam be, "Nukatae ame geɖe le suklidɔ lém le míaƒe dukɔa me?" Menye dɔléle dzro aɖe koe esia nye o, ke boŋ enye nɔnɔme sesẽ aɖe si do ƒome kple míaƒe agbenɔnɔ, nuɖuɖu, numamewo, kple míaƒe domenyiŋusẽfianu gɔ̃ hã. Eyata egbea, bɔbɔe ŋutɔ, abe nuƒoƒo na xɔ̃wò ene la, mina míaƒo nu tso nu vevi siwo gbɔ Suklidɔ Ƒomevi 2 tsona ŋu.
Nya gbãtɔ: domenyiŋusẽfianu ƒe ŋusẽkpɔɖeamedzi kple ŋutilã ƒe kpekpeme
Ɣeaɖewoɣi la, míesena be "suklidɔ ƒua du le míaƒe ƒomewo me." Nyateƒe aɖe le ŋutinya sia me. Ne suklidɔ le dawò, fofowò, alo wò ƒometɔ kplikplikpli aɖe ŋu la, ke èle afɔku me vie wu ame bubuwo. Míaƒe domenyiŋusẽfianu gbɔe esia tso. Togbɔ be domenyiŋusẽfianu aɖeke meli si hea suklidɔ vɛ o hã la, woate ŋu atso domenyiŋusẽfianu aɖewo siwo nana suklidɔ dzea ame dzi tso dzidzime yi dzidzime.
Gake domenyiŋusẽfianuwo ɖeɖe mate ŋu anye nusi gbɔ esia tso o. Kuxi gãtɔ kekeake si le afisiae nye lolo akpa , si fia be ame ƒe kpekpeme dzina ɖe edzi madzemadzee.
Bu eŋu ale. Lãmetsi aɖe si woyɔna be insulin ye kpɔa míaƒe ŋutilã me sukli ƒe agbɔsɔsɔ dzi . Ne míele tsitsim, vevietɔ ne míeƒo ami nu ƒu ɖe ƒodo ƒe akpa aɖe la, míaƒe ŋutilã ƒe lãmenugbagbeviwo megawɔa nu ɖe insulin sia ŋu nyuie o. Kpuie ko la, ɖeko wòle abe ɖe insulin mele dɔ wɔm nyuie o ene. Míeyɔa nɔnɔme sia be insulin ƒe dɔlélenutsiŋutete . Esia koŋue hea suklidɔ ƒomevi evelia vɛ. Eyata ne suklidɔ lɔ̃a wò ƒomea la, ele vevie ŋutɔ be nàɖu wò kpekpeme dzi.
Ame geɖe lolo akpa le míaƒe dukɔa me le woƒe kɔkɔme ta. Ele be míase egɔme be esia hea suklidɔ vɛ.
Nya evelia: Ganyawo kple hadomenyawo
Ðewohĩ ànɔ ɖokuiwò biam be, "Aleke ganyawo ƒe kuxiwo kpɔa ŋusẽ ɖe suklidɔ dzii?" Gake kadodo gã aɖe le wo dome.
Ganyawo ƒe nyaƒoɖeamenu kple nuteɖeamedzi
Fifia la, ame geɖe le nuteɖeamedzi geɖe me tom le agbenɔnɔ ƒe asixɔxɔ gã ta. Dzimaɖitsitsi si ganyawo ƒe kuxi siawo hena vɛ ate ŋu ahe blanuiléle gɔ̃ hã vɛ ɣeaɖewoɣi. Ne ame aɖe lé blanui alea la, mebua eƒe lãmesẽ ŋu boo o.
- Ðɔkta gbɔ yiyi hehe ɖe megbe.
- Vodadae wònye be nàto wò atikewo nono ɖe game dzi.
- Nyemebua kamedede alo nye nuɖuɖu dzi ɖuɖu gɔ̃ hã ŋu o.
Suklidɔ ƒe lãmesẽmanɔamesi nye mɔxenu gãtɔ kekeake siwo xea mɔ na suklidɔ dzi ɖuɖu la dometɔ ɖeka.
Nuɖuɖu siwo naa lãmesẽ ƒe asixɔxɔ gã
Bu vovototo si le ga si woatsɔ aɖa nuɖuɖu si naa lãmesẽ abe amagbewo, atikutsetsewo, kple amagbewo ene, kple ga si woatsɔ ayɔ wò dɔgbo fũ kple nuɖuɖu kabakaba tso mɔto ƒe nudzraƒe dome ŋu kpɔ. Zi geɖe la, amesiwo ƒe fetu mede o ate ŋu aƒle nuɖuɖu siwo me nunyiame mele o siwo me sukli, ami, kple wɔ sɔ gbɔ ɖo bɔbɔe eye woƒe asi bɔbɔ. Esia hã ʋua mɔ na suklidɔ le manyamanya me.
Nya etɔ̃lia kple vevitɔ kekeake: míaƒe dekɔnuwo kple agbenɔnɔ
Esiae kpɔa ŋusẽ ɖe mía dzi wu. Míaƒe nuɖuɖu, míaƒe numamewo, gblẽa nu le míaƒe lãmesẽ ŋu le manyamanya me.
Nukpɔsusu totro aɖe le ame aɖewo dome le míaƒe dukɔa me be "ami vie kple ŋutilã si me ƒu mele o ƒe amesinɔnɔ le lãmesẽ me." Ne ɖevi sue aɖe le tsɛ la, wogblɔna be "womeɖu nu wòsɔ gbɔ o," eye ne wololo vie la, wosusuna be "yewole lãmesẽ me." Gake nyateƒeae nye be, ame tsitsi madzemadzee ʋua mɔ na dɔléle geɖe, vevietɔ suklidɔ.
Ne míeɖu míaƒe nuɖuɖu si míeɖuna tsã la, carbohydrates, si nye starch, sɔ gbɔ ɖe eme. Na míakpɔ nusiwo nye míaƒe vodada siwo míewɔna zi geɖe kple alesi míaɖɔ wo ɖoe ɖa.
| Míaƒe numame gbegblẽ siwo míewɔna ɖaa | Mɔ nyuitɔ si dzi woato atrɔ |
|---|---|
| De bli wò agba me fũ: Kplu la ƒe akpa 3/4 nye bli, eye amagbe vi aɖe hã le eme. | Seɖoƒe li na bli ɖe wò agba ƒe akpa 1/4 dzi. Tsɔ amagbewo kple amagbewo yɔ teƒe si susɔ la ƒe afã, eye nàtsɔ protein abe lã, tɔmelã, kple azi yɔ akpa 1/4 mamlɛa me. |
| Sukli nono fũu akpa: Te/kɔfi kplu geɖe nono kple sukli gbesiagbe, kple aha fafɛ nono. | Na wòazu numame na wò be nàno tii si me sukli mele o. Le esi teƒe be nàno nu viviwo la, no tsi, kurumba, belimal, ranawara, kple bubuawo No tsi geɖe le ŋkekea me katã. |
| Nuɖuɖu siwo me ami kple wɔ le: Nuɖuɖuwo abe rolls, patties, kottu, kple parathas ɖuɖu edziedzi. | Ðe nusiawo ɖa ɣeaɖewoɣi ko. Ðu nuɖuɖu siwo woɖa (chickpeas, green beans, sweet potatoes) kple atikutsetsewo abe numeɖenuwo ene. |
| Kamedede ƒe anyimanɔmanɔ:Dɔ siwo wowɔna ne wobɔbɔ nɔ zikpui dzi, womezɔa mɔ kpuie gɔ̃ hã o, kple kamedede ƒe anyimanɔmanɔ. | Wɔ kamedede bɔbɔe aɖe abe azɔlizɔzɔ sesĩe ene aɖabaƒoƒo 30 ya teti gbesiagbe. Ele vevie ŋutɔ be nàwɔ esia ŋkeke 5 ya teti le kwasiɖa me. |
Nyatakaka totrowo kple lãmesẽnyawo ŋuti sidzedze ƒe anyimanɔmanɔ
Kuxi gã bubue nye be amewo dina be yewoaxɔ nya siwo yewose tso ame bubuwo gbɔ alo nyatakaka siwo ŋu womeɖo kpee o le Internet dzi dzi se tsɔ wu be yewoaxɔ aɖaŋuɖoɖo siwo yewoƒe ɖɔkta na. Ame aɖewo dzudzɔa atike si woŋlɔ na wo nono le gliwo abe "tii dama ma nono ada suklidɔ keŋkeŋ" ene ta. Esia nye afɔku gã aɖe. Le lãmesẽkuxi ɖesiaɖe me, vevietɔ le nɔnɔme aɖe abe suklidɔ ene me la, ɖeko wòle be nàka ɖe wò ɖɔkta dzi.
Suklidɔ ƒe dzesi menye agbe ƒe nuwuwu o. Enye mɔnukpɔkpɔ gã aɖe na ƒome bliboa be woatrɔ ayi agbenɔnɔ si me lãmesẽ le wu me. Ne ame ɖeka kpɔ ŋusẽ ɖe eƒe nuɖuɖu dzi, eye ƒome bliboa do alɔe la, enyo na amesiame ƒe lãmesẽ.
Gbedasi si Wotsɔ Yi Aƒeme
- Suklidɔ ƒomevi evelia do ƒome kplikplikpli kple míaƒe agbenɔnɔ. Togbɔ be domenyiŋusẽfianu ƒe ŋusẽkpɔɖeamedzi aɖe li hã la, míaƒe numamewo tɔtrɔ ate ŋu aɖe afɔku sia dzi akpɔtɔ ŋutɔ.
- Kpɔ wò ŋutilã ƒe kpekpeme dzi . Kpekpeme si sɔ ɖe wò kɔkɔme nu me léle ɖe asi le vevie ŋutɔ.
- Lé be na wò nuɖuɖu . Ðe bli, wɔ, sukli, kple ami dzi kpɔtɔ eye nàɖu nuɖuɖu si me amagbewo, amagbewo, atikutsetsewo, kple protein sɔ gbɔ ɖo.
- Kamedede le abe atike ene. Nɔ dɔ dzi gbesiagbe. Dze egɔme kple tɔtrɔ suesuesuewo.
- Bu wò susu ƒe lãmesẽ hã ŋu kpɔ. Di mɔ siwo dzi nàto aɖe nuteɖeamedzi dzi akpɔtɔ. Di aɖaŋuɖoɖo ne ehiã.
- Vevietɔ wu la, wɔ ɖe wò ɖɔkta ƒe aɖaŋuɖoɖo dzi ɣesiaɣi . Mègade wò lãmesẽ afɔku me to ŋuɖoɖo ɖe nya siwo nèse alo nyatakaka siwo ŋu womeɖo kpee o ŋu o.
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee