Vidzĩ ƒe mɔkpɔkpɔ nye ɣeyiɣi tɔxɛ aɖe si nya kpɔ ŋutɔ le agbe me, alo? Le ɣeyiɣi sia me, ne agbe vi aɖe le nɔnɔme xɔm le wò ŋutilã me la, nunyiame nyuitɔ kekeake nana wò kple vidzĩ ma nye nu vevitɔ kekeake. "Ðe wòhiã be maɖu nu na ame eve fifiaa?", "Nukae wòle be maɖu?", "Nukae wòle be maɖu kura?", kple bubuawo Ðewohĩ nyabiase geɖe le susu me na wò. Mègatsi dzi o, esɔ ŋutɔ. Egbea, míaƒo nu tso wò nuɖuɖu le fufɔɣi ŋu bɔbɔe kple anukwareɖiɖi be wòakpe ɖe ŋuwò le mɔzɔzɔ sia me.
Alesi nàwɔ ɖoɖo ɖe wò nuɖuɖu ŋu na vidzĩ si le lãmesẽ me enye si
Èhiã nuɖuɖumeŋusẽ si ade 300 gbesiagbe wu esi nèhiã hafi fɔ fu (eye 600 bubu ne èle venɔviwo tsɔm). Gake esia mefia be àte ŋu aɖu nusianu si nèdi ko o. Èdi be yeakpɔ nunyiame geɖe wu tso nuɖuɖu ɖesiaɖe si yeɖu me, na wò kple viwòa siaa.
Ate ŋu asesẽ be woaɖu nu ɖe game dzi kple ʋuʋudedi kple ŋdi me dɔléle le ɣleti ʋɛ gbãtɔawo me. Gake dze agbagba nàɖu nuɖuɖu si da sɔ alesi nàte ŋui. Ele vevie ŋutɔ hã be nàno vitamin siwo ɖɔkta ŋlɔ na wò do ŋgɔ na vidzidzi .
Enyo, na míakpɔ nunyiame vevi siwo wòle be nàtsɔ akpe ɖe wò nuɖuɖu ŋu le ɣeyiɣi sia me, kple nuɖuɖu siwo me wo le ɖa.
| Nunyiame vevi aɖe | Nukatae wòle vevie? | Xɔe tso nuɖuɖu siawo me |
|---|---|---|
| Folic Acid si wotsɔna ƒoa ƒui | Ele vevie be woaxe mɔ ɖe ahɔhɔ̃mekawo ƒe dɔmawɔmawɔ nyuie le vidzĩa ƒe ahɔhɔ̃ kple aklã me nu. Kpɔɖeŋu aɖee nye dɔléle aɖe si woyɔna be Spina Bifida . | Amagbe dama viviwo abe aŋanyi kple kale, lãmi, chickpeas, gbe, amititsetse, kple vitamin siwo ɖɔkta ŋlɔ na wo. |
| Ga | Wò ʋu ƒe agbɔsɔsɔme dzina ɖe edzi le ɣeyiɣi sia me. Esia kpena ɖe vidzĩa ŋu wòkpɔa ɔksidzin si wòhiã. Iron ƒe anyimanɔmanɔ ate ŋu ana ɖeɖi nate ame ŋu eye ʋusɔgbɔdɔ. | Nyilã, koklolã, tɔmelã, azi, soya, aŋanyi, lãmi, waintsetse ƒuƒu, date. Anyo wu be nàno iron kple nane si me vitamin C le (lemon, orange) be wòaxɔe nyuie wu. |
| Calcium si woyɔna be calcium | Ele vevie be nàtu aɖu kple ƒu sesẽwo ɖo na viwòa. Ele vevie hã be nàna wò ƒuwo nasẽ. Ne menye nenema o la, woaɖe calcium le wò ƒuwo me eye àte ŋu axɔ ƒumeŋuɖui le wò tsitsime. | Notsi, yogurt, cheese, tɔmelã sue siwo ƒe gowo le (akpɔkplɔwo), clams, sesame seeds, kple crabs. |
| Protein (Protein) ƒe dɔwɔwɔ | Ele vevie na vidzĩa ƒe ŋutinuwo, lãmekawo, kple lãkusiwo katã ƒe tsitsi. | Azi, lã, tɔmelã, nyinotsibabla, lãmi, chickpeas, gbe damawo, soya. |
| DHA (Omega-3) ƒe dɔwɔwɔ. | Ele vevie ŋutɔ na vidzĩa ƒe ahɔhɔ̃ kple ŋku ƒe tsitsi. | Tɔmelã siwo me ami le abe salmon, tuna, kple mackerel (anɔ abe zi eve le kwasiɖa me ene), kple azi ƒomevi aɖewo. |
| Fiber (fiber) si woyɔna be fibre | Ekpena ɖe ame ŋu be wòaxe mɔ ɖe dɔmeɖui si bɔ le fufɔɣi nu. | Bli dzẽ, buckwheat, oats, abolo si wotsɔ nuku blibo wɔe, amagbewo, atikutsetsewo (vevietɔ akɔɖu, papaya). |
Azɔ hã, ɖo ŋku edzi be ele vevie ŋutɔ be nàno tsi si sɔ . Dze agbagba nàno tsi kplu 8-10 ya teti gbesiagbe.
Mina míate ɖa le nuɖuɖu siawo ŋu hena ɣeyiɣi aɖe, alo?
Togbɔ be nanewo li siwo nyo na wò kple viwòa hã la, nanewo hã li siwo wòle be nàƒo asa na godoo le ɣeyiɣi sia me. Esiawo dometɔ aɖewo ate ŋu agblẽ nu le viwòa ŋu.
- Ahanono: Esia nye ao-ao. Ahanono ate ŋu agblẽ nu le vidzĩ ƒe tsitsi ŋu vevie, ana vidzidzi kaba , eye wòana wòazu nuwɔametɔ.
- Seɖoƒe li na caffeine:Caffeine le kɔfi, tii, tsokolet, kple aha fafɛ aɖewo me. Anyo wu be nàɖo seɖoƒe na kɔfi nono wòanye kplu ɖeka va ɖo eve gbesiagbe. Ahanono fũ ate ŋu ana vidzidzi ƒe kpekpeme dzi naɖe akpɔtɔ.
- Tɔmelã siwo me mercury sɔ gbɔ ɖo: Ƒumelã gãwo abe ƒumelã gã, tilefish, kple tilefish ene me mercury sɔ gbɔ ɖo. Esiawo ate ŋu agblẽ nu le viwòa ƒe lãmekawo ŋu. Ke boŋ ɖu tɔmelãwo abe salmon, mackerel, kple shrimp ene.
- Notsi kple cheese si me dɔlékuiwutike mele o: Ƒo asa na cheese falɛfalɛ aɖewo (abe feta kple brie ene) kple nusiwo wotsɔ notsi si me dɔlékui mele o wɔ . Dɔlékui aɖe si woyɔna be Listeria , si ate ŋu agblẽ nu le viwòa ŋu ate ŋu anɔ esiawo me. Kpɔ nusi woŋlɔ ɖe edzi eye nàzã nusiwo woŋlɔ be "pasteurized" ko.
- Lã, tɔmelã, kple azi ƒuƒu alo esiwo womeɖa nyuie o: Ƒo asa na sushi ƒuƒu, lã si womeɖa nyuie o (lã si mebɔ o le titina), kple azi ƒuƒu (siwo ate ŋu anɔ nuɖuɖuvivinu aɖewo me). Dɔlékui siwo gblẽa nu le ame ŋu ate ŋu anɔ esiawo me.
Nukae nèwɔna ne kuxiwo abe nuɖuɖu ƒe dzodzro kple ʋuʋudedi ene do mo ɖa?
Menye ɣesiaɣie fufɔfɔ nyea ɣeyiɣi dzeani o. Ɣeyiɣi aɖewo ate ŋu anɔ anyi si me nàse le ɖokuiwò me be yemedi be yeaɖu nu gɔ̃ hã o.
- Na Ŋdi Dɔléle : Ƒo nu ƒuƒu, abe cream cracker bisiklet alo eve ene, hafi nàfɔ tso aba dzi le ŋdi me. Ðu nu suesuesue geɖe le ŋkekea me katã, tsɔ wu be nàɖu nu gãwo zi ɖeka. Ginger tii nono hã kpena ɖe ame aɖewo ŋu. Ƒo asa na nuɖuɖu siwo me ami le, siwo me nu ʋeʋĩwo le, kple esiwo wofli.
- Dɔmeɖui: Ƒo nuɖuɖu siwo me fibre sɔ gbɔ ɖo wu (atikutsetsewo, amagbewo, bli si wotsɔ lãgbalẽ wɔe). No tsi geɖe. Esia ate ŋu akpe ɖe ame ŋu wòaɖu edzi vaseɖe afi aɖe. Ne esesẽ la, ƒo nu kple wò ɖɔkta.
- Dzimeve: Ƒo nuɖuɖu sue aɖe tsɔ wu be nàɖu nu gbogbo aɖe. Ðe nuɖuɖu siwo me nu ʋeʋĩwo le kple esiwo me ami le dzi kpɔtɔ. Ame aɖewo kpɔa gbɔdzɔe ne wono notsi kplu ɖeka do ŋgɔ teti na nuɖuɖu.
Mègaɖu nu gbeɖe be nàɖe wò lolo dzi akpɔtɔ le fufɔɣi o. Ate ŋu ana nunyiame siwo mia kple viwòa miehiã be mianɔ lãmesẽ me nanɔ mia si. Ne nane tsi dzi na wò le wò lolome ƒe dzidziɖedzi ŋu la, ame nyuitɔ si nàƒo nu nae nye wò ɖɔkta .
Fufɔfɔ ƒe dzodzro kple Pica
Enye nusi sɔ be dzodzro nanɔ ame me le fufɔɣi, alo dzodzro . Menyo be nuwo abe mango, pickles, kple ice cream ene nadzro wò o. Gake ne ele mɔ xem na nuɖuɖu si naa lãmesẽ la, ke ele be nàɖu edzi vie.
Gake ɣeaɖewoɣi la, womate ŋu aɖu nuwo o, le kpɔɖeŋu me , anyigba, anyi, chalk-tiwo, aŋɔ, tsikpewo.Ðewohĩ didi si gbɔ eme be yeaɖu nu siawo tɔgbi. Míeyɔa nɔnɔme sia be Pica . Zi geɖe la, esia ate ŋu anye nunyiame ƒe veve abe iron ƒe anyimanɔmanɔ ene ƒe dzesi. Ne nu wɔnukuwo abe esiawo ene dzroa wò la, mègaɖu wo o. Wogblẽa nu le wò kple viwòa siaa ŋu ŋutɔ. Gblɔ nya sia na wò ɖɔkta enumake. Ne èɖu nane si me aɖi le le vo me la, àte ŋu aƒo ka na Dukɔa ƒe Aɖi Ŋuti Nyatakaka Dɔwɔƒe si le Colombo Dukɔa ƒe Kɔdzi hã axɔ aɖaŋuɖoɖo.
Gbedasi si Wotsɔ Yi Aƒeme
- Na wò nuɖuɖu nanye amadede vovovowo eye wòato vovo. Ðu amagbewo, atikutsetsewo, nukuwo, protein, kple nyinotsi me nuɖuɖu siwo da sɔ.
- Mègadzo le vitamin (vevietɔ esiwo me folic acid kple iron le) siwo wò ɖɔkta ŋlɔ na wò la nono gbeɖe o.
- Ƒo asa na ahanono, atamanono, kple nuɖuɖu siwo me nunyiame mele o kura.
- No tsi si sɔ. Tsi nɔ lãme na wò le ŋkekea me katã.
- Ne nane tsi dzi na wò le wò nuɖuɖu, wò kpekpeme, alo lãmesẽnya bubu aɖe ŋu la, ƒo nu tso eŋu na wò ɖɔkta gaglãa. Mègavɔ̃ alo ŋu nakpe wò o.
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