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Dɔlélenutsiŋutete ƒe kalẽtɔ Gãwo: Nusiwo tsia dzoxɔxɔ nu
Ðewohĩ èse ŋkɔ sia kpɔ. Antioxidants nye nunyiame veviwo ƒe ƒuƒoƒo aɖe si kpena ɖe míaƒe dɔlélenutsiŋutete ŋu wòsẽna. Esiawo ƒe kpɔɖeŋu aɖewoe nye beta-carotene, vitamin C , kple vitamin E. Eyata aleke wowɔa dɔe? Tsɔe be "nu vɔ̃wo" le míaƒe ŋutilã me siwo ateŋu agblẽ nu le lãmenugbagbeviwo ŋu, míeyɔa wo be "free radicals." Wole abe futɔ suewo ene le míaƒe ŋutilã me. Xɔlɔ̃ siawo siwo woyɔna be antioxidants ɖea futɔ mawo ɖa eye woɖea woƒe tsɔtsrɔ̃ŋusẽ ɖa. Wole abe "bodyguards" siwo kpɔa míaƒe lãmenugbagbeviwo ta ene. Eyata wokpena ɖe mía ŋu míenɔa lãmesẽ me eye míehayana kabakaba ne míedze dɔ. Mɔ nyuitɔ kple bɔbɔetɔ si dzi míato ana antioxidants siawo nage ɖe míaƒe ŋutilã me enye be míaɖu atikutsetse kple amagbe geɖe alesi míate ŋui. Ne èɖaa amagbewo la, dze agbagba nàɖa wo le tsi sue aɖe me alesi nàte ŋui. Esia akpe ɖe nunyiame siwo le nuɖuɖua me ŋu. Lãmesẽhabɔbɔ akpa gãtɔ kafui be woaɖu atikutsetse kple amagbe 5 va ɖo 9 gbesiagbe. Esia wɔwɔ ana nàkpɔ nusiwo tsia dzoxɔxɔ nu geɖe.Le kpɔɖeŋu me, papaya ƒe akpa enelia lɔƒo naa beta-carotene agbɔsɔsɔme si nèkafu gbesiagbe ƒe afã. Eye aŋgba damawo abe aŋanyi ene naa beta-carotene, vitamin C, folic acid , kple magnesium .
| Nunyiame si le lãme na ame | Nuɖuɖu siwo wokpɔna zi geɖe (esiwo bɔ ɖe Sri Lanka hã le eme) . |
|---|---|
| Beta-carotene kple carotenoid bubuwo | Karɔt, mɔli vivi, mɔli, mango, papaya, tomatos, amagbewo (aŋanyi, kale, gotu kola), broccoli, kple tsitsetse. |
| Vitamin C | Guava, nectarine, amititsetse, lime, kiwi, papaya, strawberry, tomatos, broccoli, atadi (tɔmelã chili), seƒoƒotsihe. |
| Vitamin E | Almond, ɣeyiɣi ƒe nuku, atikutsetse bɔta), hazelnut, tɔmelã siwo me ami le abe salmon ene, cod-liver oil. |
Xɔlɔ̃ bubu siwo kpena ɖe ame ŋu le dɔlélenutsiŋutete ŋu
Tsɔ kpe ɖe nusiwo tsia dzoxɔxɔ nu ŋu la, nunyiame vevi bubu geɖewo li siwo kpena ɖe míaƒe dɔlélenutsiŋutete ŋu.Mina míasrɔ̃ nu tso bioflavonoids ŋu vie.
Esiawo hã nye dzɔdzɔmenu siwo le numiemiewo me kpe ɖe vitamin C. Esiawo hã wɔa dɔ abe antioxidants ene eye wokpena ɖe ame ŋu be dɔlélenutsiŋutete ƒe dɔwɔwɔ nadzi ɖe edzi.- Afikae nèkpɔnɛ tsoe?: Ekpɔnɛ le agbɔsɔsɔ me le citrus-kutsetsewo abe amititsetse kple lime ene ƒe pith kple pith ɣi me. Enɔa tɔmelã, cherry, kple weintsetsewo hã me. Quercetin, si le broccoli, sabala dzĩ kple ɣi me hã nye bioflavonoid si sɔ gbɔ ŋutɔ.
Glutathione nye nunyiame vevi aɖe.
Glutathione nye nunyiame vevi bubu si naa ŋusẽ si míaƒe dɔlélenutsiŋutete hiã be wòawɔ avu kple dɔlékuiwo.- Afisi nàkpɔe le: Àte ŋu akpɔ nunyiame sia tso amagbewo abe broccoli, Brussels sprouts, cabbage, cauliflower, kple spinach ene me.
Phytochemicals: Ŋusẽ si le numiemiewo ŋu
Esiawo nye atike siwo le numiemiewo katã me. Kpuie ko la, ne èɖu nuku, atikutsetse, kple amagbe vovovowo la, àkpɔ nu siawo siwo doa lãmesẽ ɖe ŋgɔ le dzɔdzɔme nu.- Afikae wotso?: Wobɔ ɖe nuɖuɖuwo abe akɔɖu, apricot, broccoli, cabbage, carrot, cauliflower, garlic, legumes (lentils, chickpeas), anyitsi, red bell peppers, soyabeans, sweet potatoes, kple tomatos me fũ.
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Check Availability →Mègaŋlɔ protein ƒe vevienyenye be o!
Togbɔ be míeƒoa nu tso vitaminwo ŋu zi geɖe hã la, ele vevie be míaɖo ŋku edzi be protein le vevie ŋutɔ na lãmenugbagbevi siwo le míaƒe ŋutilã me tutuɖo kple wo dzadzraɖo, kpakple avuwɔwɔ kple dɔlékuiwo kple dɔlékuiwo ƒe dɔlékuiwo.Ne èdze dɔ la, wò ŋutilã le abe aʋagbedzi ene. Ehiã protein, "xɔtunu" siwo hiã be woatsɔ atu asrafowo (dɔlélenutsiŋutete ƒe lãmenugbagbeviwo) siwo hiã na aʋa ma eye woaɖɔ nusiwo gblẽ la ɖo.Eyata, tsɔ protein dzɔtsoƒe nyui aɖe kpe ɖe wò nuɖuɖu ŋu. Gake kpɔ egbɔ be yetia protein dzɔtsoƒe siwo me ami mele o . Le kpɔɖeŋu me, lãmi, koklozi, gbe damawo, soya, nyilã si me ami mele o, kple koklolã alo koklolã si ŋu ŋutigbalẽ mele o nye tiatia nyuiwo.
Mía tɔgbuiwo ƒe nuɖaɖa ɣaɣlawo na dɔléleŋkekewo
Ènya be dzɔdzɔmeŋutinunya ƒe gɔmeɖoanyi le nuɖuɖu kple nunono siwo mía tɔgbuiwo na mí esime míedze dɔ la dometɔ aɖewo ŋutɔŋutɔa?- Koklozi ƒe Mɔli: Numekuku eve ɖee fia be koklozi ƒe mɔli nye mɔ nyui aɖe si dzi woato akpe ɖe ame ŋu wòawɔ avu kple dzamezã. Ðekae nye be ekpena ɖe mía ŋu míeɖea no me ʋuʋu dzi kpɔtɔna eye wòɖea ʋuʋudedi dzi kpɔtɔna, si wɔnɛ be wònɔa bɔbɔe na mí be míakɔe. Numekukuwo ɖee fia hã be dɔlékuiwutike fafɛ aɖe le esi si ate ŋu akpe ɖe ame ŋu wòaɖe vuvɔ ƒe dzesiwo dzi akpɔtɔ.
- Ti dzodzoe: Esia hã nye aƒeme atike si ame geɖe lɔ̃a zazã ŋutɔ. Ti dzodzoe nono hã kpena ɖe ame ŋu be ʋuʋudedia naɖiɖi eye tsi ( hydration ) si hiã la nanɔ ŋutilãa me. Ati dama kple yibɔ yɔ fũ kple antioxidants sẽŋu siwo woyɔna be flavonoids. Nuwo abe ginger tea kple coriander ene siwo míenona le míaƒe dukɔa me hã ɖea vi na ŋutilã ŋutɔ.
Gbedasi si Wotsɔ Yi Aƒeme
- Nya si wogblɔna be "tsi nu dɔ na dzamezã, ɖu nu na asrã " nye glitoto. Ne èle dɔ lém la, wò ŋutilã hiãa ŋusẽ kple nunyiame be wòate ŋu awɔ avu kple dɔlékuiwo.
- Ðu atikutsetse kple amagbe vovovo siwo le amadede vovovowo me gbesiagbe, siwo me antioxidants sɔ gbɔ ɖo, be wòado ŋusẽ wò dɔlélenutsiŋutete.
- Protein le vevie ŋutɔ na ŋutilã ƒe lãkusiwo dzadzraɖo kple avuwɔwɔ kple dɔlékuiwo.Tia protein dzɔtsoƒe siwo me ami mesɔ gbɔ ɖo o.
- Ele vevie be tsi nanɔ ŋuwò ne èle dɔ lém. No tsi geɖe, abe tsi, mɔli dzodzoewo, kple tii dzodzoe ene.
- Ne ɖikeke aɖe le mewò le wò atikewɔwɔ alo nuɖuɖu ŋu la, di aɖaŋuɖoɖo tso wò ɖɔkta gbɔ ɣesiaɣi.
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