Ðe suklidɔ hã le ŋuwòa ? Ekema ele be nyabiase geɖe nanɔ asiwò ku ɖe notsi nono ŋu. Nuwo abe "Ðe notsi nono ana ʋumesukli nadzi ɖe edzia ?", "Notsi ka ƒomevie nyoa?", "Ðe notsi hiã ŋutɔŋutɔa?" Notsi nye nunyiame si le vevie na nuɖuɖu si da sɔ. Gake egbea míaƒo nu tso eŋu eme nakɔ nenye be esɔ be suklidɔléla nano notsi alo mesɔ o.
Mina míase suklidɔ gɔme gbã.
Hafi míaƒo nu tso notsi ŋu la, mina míaɖo ŋku suklidɔ dzi vie. Suklidɔ ƒomevi vevi evee li.
Suklidɔ Ƒomevi 1 lia
Esiae nye esime wò ŋutilã ƒe dɔgbo mewɔa insulin ʋɛ aɖewo ko alo mewɔa dɔ kura o . Dɔlélenutsiŋutete ƒe dɔléle aɖe gbɔe wòtsona. Zi geɖe la, wokpɔnɛ le ɖevime. Woate ŋu akpɔ edzi, gake womate ŋu axe mɔ nɛ o. Ele be amesi ŋu suklidɔ ƒomevi 1 le la nado insulin be wòasɔ kple carbohydrates ƒe agbɔsɔsɔ si le eƒe nuɖuɖu me. Esia fia be woaxlẽ carbohydrates le nuɖuɖu ɖesiaɖe me eye woano insulin agbɔsɔsɔme si sɔ.
Suklidɔ Ƒomevi 2 lia
Esiae nye suklidɔ ƒomevi si bɔ wu le hadomegbenɔnɔ me. Nusi dzɔna le afisia enye be ŋutilãa mewɔa insulin si sɔ o alo ŋutilãa mete ŋu zãa insulin si wòwɔna nyuie o. Nɔnɔme sia va doa mo ɖa vivivi. Edo ƒome kplikplikpli kple lolo akpa vevietɔ . Azɔ hã, ne afɔku siwo gbɔna le ŋuwò la, anɔ eme be suklidɔ ƒomevi evelia adze dziwò.
- Suklidɔ ƒe amesinɔnɔ le ƒomea me
- Suklidɔ ƒe amesinɔnɔ le fufɔɣi (fufɔfɔ ƒe suklidɔ ) .
- Tsitsi
- Kamedede manɔmee
Nyɔnu aɖewo ate ŋu axɔ suklidɔ le woƒe fufɔɣi. Zi geɖe la, edzona le vidzĩa dzidzi vɔ megbe. Gake wole afɔku gã aɖe me be woaxɔ suklidɔ ƒomevi evelia le etsɔme.
Aleke nunyiame si le notsi me kpɔa ŋusẽ ɖe edzii?
Notsi nye aha vevi aɖe ŋutɔ si me calcium sɔ gbɔ ɖo eye wòdoa ŋusẽ míaƒe ƒuwo. Gake notsi hã le emeAmi kple carbohydrates le eme. Esiawo nye nu eve siwo ate ŋu anye kuxi na suklidɔléla.
Mina míalé ŋku ɖe nunyiame si le notsi ƒomevi vovovowo me ŋu. (Wotu xexlẽdzesi siawo ɖe notsi si me wode amii kplu ɖeka (si ade mililita 240) dzi).
| Notsi ƒomevi | Calorie si le eme | Ami (gram) . | Carbohydrates (gram) ƒe agbɔsɔsɔme . |
|---|---|---|---|
| Notsi Bliboe | 152. Ƒe 152 | 7. 7. | 12. 12. |
| Notsi si me Ami Dzi Ðe Ðe Edzi | 122. Ƒe 122 | 4.5 | 12. 12. |
| Notsi si me Ami Mesɔ Le o | 106. Ƒe 106 | 2.5 | 12. 12. |
| Notsi si me ami mele o/si me ami mele o | 84. Ƒe 1999 me | Mede gram 1 o | 12. 12. |
Kpɔ nyuie le ami ŋu: Suklidɔ kple nuɖuɖu si me ami sɔ gbɔ ɖo nye nusiwo ate ŋu ana ame naxɔ dzitodzito me dɔléle.Esia nana suklidɔ xɔxɔ ƒe afɔkua dzina ɖe edzi. Eyata ami agbɔsɔsɔme si le wò nuɖuɖu me dzi ɖuɖu ate ŋu aɖe afɔku sia dzi akpɔtɔ. Gake ɖo ŋku edzi be ele be míaɖe ami gbegblẽawo dzi akpɔtɔ. Ami nyuiawo kpena ɖe ame ŋu le suklidɔ dzi ɖuɖu me. Ami si le notsi me ƒe akpa gãtɔ nyea ƒomevi gbegblẽa tɔ. Eyata tia notsi si me ami mesɔ gbɔ ɖo o alo esi me ami mele o ɣesiaɣi si wòanya wɔ . To mɔ sia dzi la, àte ŋu akpɔ calcium kple nunyiame bubuwo ami si sɔ gbɔ wu manɔmee.
Kpɔ nyuie le carbohydrates ŋu: Carbohydrates siwo le notsi me la ɖuna le ŋutilã me eye wotrɔna zua sukli (glucose) eye wotsɔa wo dea ʋua me. Le suklidɔ ƒomevi 1 kple 2 siaa me la, ele be nàɖɔ ŋu ɖo le carbohydrates agbɔsɔsɔme si nèɖuna ŋu. Notsi zaadi nono zi ɖeka ate ŋu ana wò ʋumesukli nadzi ɖe edzi.
Aleke nàwɔ akpɔ notsi kple sukli ƒe agbɔsɔsɔ dzi?
Kpuie ko la, ne èɖu carbohydrates agbɔsɔsɔme si sɔ le ŋkekea me la, àte ŋu alé sukli ƒe agbɔsɔsɔ si nɔa ʋu me ɖe te.
Ne wokpɔ suklidɔ le ŋuwò la, wò ɖɔkta aɖo wò ɖe nuɖuɖuŋutinunyala gbɔ zi geɖe, amesi akpe ɖe ŋuwò nàbu carbohydrates agbɔsɔsɔme si nàte ŋu aɖu gbesiagbe eye wòafia alesi nàxlẽ carbohydrates to ŋkuléle ɖe nuɖuɖu ƒe ŋkɔwo ŋu me.
Ðo ŋku edzi be agbenɔnɔ kple suklidɔ sesẽ wu carbs xexlẽ ko. Nuɖuɖu siwo me ami kple protein sɔ gbɔ ɖo ate ŋu akpɔ ŋusẽ ɖe alesi ŋutilã ɖua nuɖuɖu kple alesi wòzãa carbohydrates dzi.
Nu nyuitɔ si nàwɔe nye be nàno notsi sue aɖe (le kpɔɖeŋu me, kplu afã) gbã eye nàkpɔ alesi wòkpɔa ŋusẽ ɖe wò ʋumesukli ƒe agbɔsɔsɔ dzii. Le ɣeyiɣi aɖe megbe la, àva nya alesi notsi kple nuɖuɖu bubuwo kpɔa ŋusẽ ɖe dziwò ŋutɔ. Esia akpe ɖe ŋuwò nàwɔ ɖoɖo ɖe wò nuɖuɖu ŋu, atso nya me le insulin agbɔsɔsɔme si nèhiã ŋu, kple nuɖuɖu siwo wòle be nàɖu kple notsi kple esiwo mele be nàɖu o. Ðo dze kple wò ɖɔkta tso esia ŋu.
Notsi ƒe Mɔnu Siwo Wozãna Ðe Enu
Ne lactose melɔ̃na ɖe dziwò o alo nyinotsi me nulɔdɔ le ŋuwò la, àte ŋu abu atike si woatsɔ aɖɔli nyinotsi teƒe ŋu. Tiatia mawo tɔgbe geɖe le asi me.
- Almond ƒe notsi
- Soya ƒe notsi
- Oat ƒe notsi
- Akɔɖu ƒe notsi (nunono ƒomevi) .
- Bli ƒe notsi
- Cashew ƒe notsi
- Gbɔ̃ ƒe notsi
Gake nu vevi aɖe ŋutɔe nye esi: Nuka kee nèɖatia ɖe eteƒe o, xlẽ nusi woŋlɔ ɖe edzi nyuie!
- Kpɔe ɖa be sukli si wotsɔ kpe ɖe eŋu hã:Zi geɖe la, wotsɔa sukli dea notsi siawo me be wòavivi wu. Tia "Usweetened" ƒomevi la ɣesiaɣi.
- Kpɔ carbohydrate kple ami si le eme ɖa: Carbohydrates ate ŋu anɔ nusiwo wotsɔ ɖoa wo teƒe dometɔ aɖewo, le kpɔɖeŋu me, soya, bli, kple oat notsi me wu nyi ƒe notsi.
- Kpɔ calcium kple protein ɖa: Kpɔe ɖa be calcium kple protein do ŋusẽ atike si nàtia ɖe eteƒe hã. Ne menye nenema o la, wɔ ɖoɖo nàxɔ nunyiame mawo tso nuɖuɖu bubuwo me.
Nu vevitɔe nye be nàtia nusi sɔ nyuie wu na wò ŋutɔ wò nuɖuɖu ƒe ɖoɖo kple lãmesẽkuxiwo.
Gbedasi si Wotsɔ Yi Aƒeme
- Ame si ŋu suklidɔ le ate ŋu ano notsi, gake ɖo ŋku edzi be carbohydrates siwo le eme nana sukli ƒe agbɔsɔsɔ le ʋu me dzina ɖe edzi.
- Be nàɖe dzidɔ ƒe afɔkua dzi akpɔtɔ la, tia notsi si me ami mesɔ gbɔ ɖo o alo esi me ami mele o ɖe notsi blibo teƒe.
- Ne èzãa notsi bubu ɖe nyinotsi teƒe la, kpɔ egbɔ be yexlẽ nusi woŋlɔ ɖe edzi eye nànya sukli, carbohydrate, kple ami si wotsɔ kpe ɖe eŋu.
- Dze egɔme kple agbɔsɔsɔ sue aɖe gbã eye nàlé ŋku ɖe alesi wòkpɔa ŋusẽ ɖe wò ŋutilã dzii ŋu. Kpɔ agbɔsɔsɔ kple ƒomevi si awɔ dɔ na wò nyuie wu ɖa.
- Hafi nàwɔ tɔtrɔ aɖeke le wò nuɖuɖu ŋu la, ƒo nu kple wò ɖɔkta ɣesiaɣi eye nàbia eƒe aɖaŋuɖoɖo.
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