Lãmetsiŋusẽ nye nya si mí katã míenya, alo? Gake ɖe nènya nusi wònye nyateƒea? Míese hã be ƒomevi eve li, "ʋumemi nyui" kple "ʋumemi gbegblẽ". Gake ɖewohĩ ànɔ eŋu bum hã be ɖe ŋutinya siwo wogblɔna le hadomegbenɔnɔ me ku ɖe esia ŋu dometɔ aɖewo nye nyateƒe loo alo gliwo koe wonye. Eyata, mina míaƒo nu tso esia ŋu eme nakɔ egbea eye míasrɔ̃ nu si tututu wòle be míawɔ atsɔ akpɔ míaƒe dzi ƒe lãmesẽ ta. Esia hã nye mɔnukpɔkpɔ nyui aɖe be nàdo wò sidzedze kpɔ vie.
Nyakpakpa 1: Kadodo aɖeke mele nuteɖeamedzi kple ʋumemi dome o, alo?
Esia menye nyateƒe bliboe o. Togbɔ be ehiã be woagawɔ numekuku bubuwo be woakpɔ kadodo si le nuteɖeamedzi kple ʋumemi ƒe agbɔsɔsɔ dome tẽ hã la, kadodo si mele tẽ o, gake wòsẽ ŋutɔ, le wo ame evea dome.
Ne míagblɔe kpuie la, ele alea. Bu ŋkeke aɖe si dzi dɔ geɖe le asiwò eye nèle nuteɖeamedzi geɖe me ŋu kpɔ. Nukae míeɖuna le ŋkeke ma dzi zi geɖe? Nusi woɖuna kabakaba, si vivina vie, eye ami le eme vie, alo? Ðewohĩ bli si wofli, kottu, alo nane si le abe nuɖuɖu kpui ene ye. Nenema ke ne nuteɖeamedzi dzi ɖe edzi na ame aɖewo la, wonoa atama geɖe wu eye wonoa aha geɖe wu. Wotoa kamedede hã me.
Eyata, agbenɔnɔ masɔmasɔ sia si dzi míezɔna le nuteɖeamedzi tae nye nusi nana ʋumemi ƒe agbɔsɔsɔ dzina ɖe edzi tẽ. Eyata nuteɖeamedzi dzi ɖuɖu hã le vevie ŋutɔ na ʋumemi dzi ɖuɖu.
Nyakpakpa 2: Ðe nuɖuɖu siwo dzi woŋlɔ ɖo be “Lãmetsiŋusẽ si Mebɔ O” nyo na wò lãmesẽ ŋutɔŋutɔa?
Akpa nyui kple akpa si mesɔ o le esia ŋu. Be woate ŋu ayɔe be "Lãmetsiŋusẽ si Mebɔ O" la, se aɖe li si gblɔ be ele be ʋumemi si mede miligram 20 o nanɔ nuɖuɖu aɖe me eye ami si me ami ʋeʋĩ le nade gram 2 o.
Gake kuxiae nye esi. Nukae dzɔna ne èɖu nuɖuɖu ma tɔgbe zi eve alo zi etɔ̃ ɖe ɖeka teƒe? Vivivi la, ʋumemi kple ami siwo me ami ʋeʋĩ le mawo siwo wogblɔ be mesɔ gbɔ o la va kpena ɖe wo nɔewo ŋu vivivi eye wowua agbɔsɔsɔ si wokafu gbesiagbe.
Amerikatɔwo ƒe Dzi Habɔbɔ gblɔ be .
- Ele be amesi ŋu dzidɔ le naɖu ʋumemi si mede miligram 200 o gbesiagbe.
- Ele be amesi si dzidɔ mele o gake ʋumemi sɔ gbɔ ɖe eme la naɖu esi mede miligram 300 o gbesiagbe.
Eyata, mesɔ gbɔ be nàlé ŋku ɖe nusi woŋlɔ ɖe edzi ŋu ko o. Agbɔsɔsɔ si nèɖuna hã le vevie ŋutɔ .
Nyakpakpa 3: Ne èɖua nu nyuie la, menyo be màde kame o, alo?
Esia nye glitoto blibo! Aleke kee nèɖaɖua wò nuɖuɖu dzi nyuie o, kamedede mawɔmawɔ dea dzidɔ ƒe afɔku me. Lãmesẽfefemawɔmawɔ nye nu vevi aɖe si ate ŋu ana ame naxɔ dzidɔ.
Ðɔktawo kafui be woazã miniti 30 ya teti gbesiagbe.Eku ɖe kamedede si avivi na wò ŋu. Ne ɣeyiɣi mele asiwò be nàwɔ miniti 30 le ɣeyiɣi ɖeka me o la, mègatsi dzi ɖe eŋu o. Àte ŋu amae ɖe aɖabaƒoƒo 15 le ŋdi me kple aɖabaƒoƒo 15 le fiẽ me. Nu vevitɔ kekeakee nye be nàde kame zi ɖeka ya teti gbesiagbe. Azɔlizɔzɔ, azɔlizɔzɔ sesĩe, gasɔdodo, tsiƒuƒu, nusianu nyo.
Nyakpakpa 4: Nuɖuɖu kawoe nyo na ʋumemi?
Enye alakpa be woagblɔ be "nusianu si nèƒle le fiase me la menyo na ʋumemi o." Nu aɖewo tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu kple bubuwo ɖeɖeɖa ate ŋu akpe ɖe wò dzi ŋu. Mɔfiame bɔbɔe aɖee nye esi.
| Tsɔe kpe ɖe nuɖuɖu ŋu (nu nyuiwo) . | Ðe (nu gbegblẽwo) dzi kpɔtɔ alesi nàte ŋui. |
|---|---|
| Oats: Fibre si me wodea tsii le eme ta la, woɖea ʋumemi gbegblẽ dzi kpɔtɔna. | Lã siwo ŋu wotrɔ asi le: soseti, lãgbalẽgolo, bacon, kple bubuawo. |
| Tɔmelã si me ami le: Omega-3 si le tɔmelãwo abe salmon, mackerel, herring, kple mackerel ene me nyo na dzia. | Nuɖuɖu siwo wofli goglo: French fries, chips, ami kpui siwo woɖuna. |
| Nutsetsewo: Cashews, almonds, walnuts (womede dze o). | Abolomenuwo: abolo, abolomegba, abolo, bisiklet (vevietɔ esiwo wotsɔ deti ƒe ami wɔ). |
| Notsi si me ami mesɔ gbɔ ɖo o: yogurt, notsi si me ami mele o. | Nunono kple nuɖuɖu siwo me sukli le: Nunono viviwo, toffee, tsokolet. |
| Amagbe kple atikutsetse yeyewo: Tsɔ wo sɔ gbɔ ɖe wò gbesiagbe nuɖuɖu me. | Nuɖuɖu siwo me ami sɔ gbɔ ɖo: Akɔɖumi, detsiƒonu, bɔta, kple cheese zazã fũ akpa. |
| Nuɖuɖu siwo me numiemie me sterols le: Esiawo le margarine ƒomevi aɖewo me. | Lãwo ƒe amiwo: ami, nyilã ƒe akpa siwo me ami le. |
Nuɖuɖu nyui sia dzi wɔwɔ ate ŋu awɔ dɔ ɣeaɖewoɣi abe atike siwo tsia ʋumemi nu ene. Nuɖuɖu siawo ate ŋu akpe ɖe ŋuwò nàɖe wò LDL (Low-Density Lipoprotein) alo ʋumemi ‘vɔ̃ɖi’ ƒe agbɔsɔsɔ dzi akpɔtɔ.
Nyakpakpa 5: Ðevi suewo mexɔa ʋumemi o, alo?
Esia hã nye nukpɔsusu totro si me afɔku le ŋutɔ le ame geɖe dome. Nyateƒeae nye be ʋumemi ate ŋu adze ƒoƒo ɖe ʋukawo me gɔme le eƒe ɖevime.
Eyata Amerika Dzi Habɔbɔ kafui be:
- Ne dzidɔ dze ƒomea me tɔ aɖe dzi le eƒe ɖevime alo ʋumemi sɔ gbɔ ɖe ƒomea me , anyo be woado vi siwo le ƒome mawo me kpɔ be ʋumemi le wo me hã le ƒe 2 pɛ ko me.
- Tsɔ kpe ɖe eŋu la, ele be woado ɖevi siwo lolo akpa alo lolo akpa la kpɔ godoo be ʋumemi le wo me hã.
Ele vevie be woaƒã numame nyuiwo ɖe ɖeviwo me tso woƒe ɖevime ke. De dzi ƒo na ɖeviwo be woafe ahade kame vevie miniti 30-60 gbesiagbe, ŋkeke 4 ya teti le kwasiɖa me. Na atikutsetse kple amagbe 5 ya teti wo gbesiagbe.
Ne dzidɔ mele wò ƒomea me o hã la, ele vevie be amesiame nado eƒe ʋumemi ƒe agbɔsɔsɔ kpɔ ƒe 5 ɖesiaɖe ya teti le ƒe 20 xɔxɔ vɔ megbe. Àte ŋu asrɔ̃ nu geɖe tso esia ŋu tso wò ƒomea ƒe ɖɔkta gbɔ.
Gbedasi si Wotsɔ Yi Aƒeme
- Numame siwo mesɔ o (nuɖuɖu gbegblẽ, kamemademade) si nuteɖeamedzi hena vɛ ate ŋu ana wò ʋumemi nadzi ɖe edzi.
- Esi woŋlɔ nuɖuɖu aɖe be "Low-Cholesterol" ta la, mefia be ele be nàɖui le agbɔsɔsɔ si sɔ me o. Kpɔ nyuie le agbɔsɔsɔ si nèɖuna ŋu.
- Ne nuɖuɖu nyui le ame si gɔ̃ hã la, kamedede gbesiagbe le vevie na dzi ƒe lãmesẽ.
- De oats, tɔmelã si me ami le, nukuwo, amagbewo, atikutsetsewo, kple bubuawo wò nuɖuɖu me. Ƒo asa na nuɖuɖu siwo ŋu wotrɔ asi le kple esiwo wofli nyuie.
- Ðevi suewo gɔ̃ hã ate ŋu anye esiwo me ʋumemi sɔ gbɔ ɖo. Ele vevie be nàdi atikewɔlawo ƒe aɖaŋuɖoɖo, vevietɔ ne dzidɔ le ƒomea me alo ne ɖevia lolo akpa.
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee