Mí katã míenya be nu siwo míeɖuna henona la kpɔa ŋusẽ ɖe míaƒe ŋutilã bliboa dzi. Gake ènya be nuɖuɖu hã le vevie na míaƒe ahɔhɔ̃ nenema kea? Abe alesi ko ʋu hiã ami nyuitɔ kekeake ene la, míaƒe ahɔhɔ̃ hã hiã nunyiame aɖewo be wòate ŋu awɔ dɔ nyuie. Eyata egbea, mina míaƒo nu tso nuɖuɖu kple numame nyui siwo ate ŋu akpe ɖe míaƒe ahɔhɔ̃ ŋu wòanɔ lãmesẽ me, wòanɔ ɖaɖɛ, eye wòanɔ dɔ wɔm ŋu.
Aleke nuɖuɖu ate ŋu akpe ɖe ahɔhɔ̃a ŋui?
Ènya be ahɔhɔ̃a zãa ŋusẽ geɖe wu le míaƒe ŋutilã ƒe ŋutinuwo katã domea? Nusianu si míewɔna, tamebubu, kple nusi míesrɔ̃na bia ŋusẽ sia. Ŋusẽ sia tsoa nuɖuɖu siwo míeɖuna me. Azɔ hã, nunyiame aɖewo hiã hafi ahɔhɔ̃mekawo natsi, awɔ dɔ nyuie, eye woalé lãmekawo ƒe dɔwɔwɔ ɖe te.
Kpuie ko la, míaƒe ahɔhɔ̃ nye mɔ̃ sesẽ ŋutɔ, si ŋu ŋusẽ le. Ne wometsɔ nunyiame nyuitɔ nɛ o la, eƒe dɔwɔwɔ ate ŋu agblẽ. Mina míalé ŋku ɖe nusiwo nunyiame vevi mawo nye ŋu.
| Nunyiame ƒe akpa aɖe | Nukatae wòle vevie na ahɔhɔ̃a? | Nusiwo ate ŋu adzɔ le nusiwo mehiã o ta |
|---|---|---|
| Vitamin B siwo le lãme na ame (le kpɔɖeŋu me, folic acid, B12) . | Ekpena ɖe ame ŋu wòwɔa ahɔhɔ̃mekawo (neurotransmitters). Etrɔa nuɖuɖu wòzua ŋusẽ eye wònaa ahɔhɔ̃a. | Lãmetsiŋusẽ ƒe gbegblẽ, ŋusẽ ƒe anyimanɔmanɔ, ŋkuɖoɖonudzi, blanuiléle, nusɔsrɔ̃ ƒe kuxiwo. |
| Vitamin E | Dzɔdzɔmenuwo ƒe dɔwɔwɔ le ŋutilãa me kpɔa ahɔhɔ̃menugbagbeviwo ta be woagagblẽ nu le wo ŋu o. | Lãmetsiwo ƒe gbɔdzɔgbɔdzɔ, azɔlizɔzɔ sesẽ, seselelãme ƒe lãmekawo ƒe gbegblẽ. |
| Omega-3 ami siwo me ami le | Ele vevie na ahɔhɔ̃mekawo ƒe wɔwɔme kple lãmekawo ƒe dɔwɔwɔ. Ele vevie ŋutɔ na ɖeviwo ƒe ahɔhɔ̃ ƒe tsitsi. | Ate ŋu akpɔ ŋusẽ ɖe ɖevi siwo le tsitsim ƒe ahɔhɔ̃ ƒe tsitsi dzi eye wòana nusɔsrɔ̃ nagbɔdzɔ. |
| Nusiwo tsia dzoxɔxɔ nu | Ekpɔa ahɔhɔ̃a ta tso nusiwo agblẽ le eŋu me. Ate ŋu akpe ɖe ame ŋu wòaɖe ŋkuɖoɖonudzi ƒe dɔmawɔmawɔ nyuie kple ahɔhɔ̃a ƒe dɔdzẽ dzi akpɔtɔ. | Afɔku si ate ŋu agblẽ nu le ahɔhɔ̃menugbagbeviwo ŋu kabakaba. |
| Choline si woyɔna be choline | Nunyiame vevi aɖe si kpena ɖe ame ŋu wòkpɔa lãmekawo ta eye wòwɔa ahɔhɔ̃ me atikewo. | Ðewohĩ ŋkuɖoɖonudzi ƒe kuxiwo anɔ anyi. |
Nukawoe nye nuɖuɖu nyuitɔ kekeake siwo ana ahɔhɔ̃a nanɔ lãmesẽ me?
Ðo ŋku edzi be "akunya" nuɖuɖu aɖeke meli si ate ŋu ana ahɔhɔ̃a nanyo ɖe edzi o. Nusi le vevie enye nuɖuɖu si naa lãmesẽ bliboa si dzi míezɔna ɖo. Numekulawo ke ɖe nuɖuɖu geɖe siwo nyo na ahɔhɔ̃a kpakple dzi hã ŋu.
- Mediterranea-nuɖuɖu: Nuɖuɖu si me amagbewo, atikutsetsewo, nuku blibowo, nukuwo, tɔmelãwo, kple amititsetse ƒe ami sɔ gbɔ ɖo.
- DASH diet (Dietary Approaches to Stop Hypertension): Nuɖuɖu si me dze mesɔ gbɔ ɖo o, si me atikutsetse kple amagbewo le, si kpena ɖe ame ŋu wòɖua ʋusɔgbɔdɔ dzi.
- MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay): Esia nye nuɖuɖu eve siwo míeyɔ ɖe etame la ƒe ƒuƒoƒo, si wowɔ koŋ be woatsɔ aɖo ahɔhɔ̃ ƒe lãmesẽ gbɔ.
Togbɔ be womeka ɖe edzi haɖe be nuɖuɖu ƒe ɖoɖo siawo axe mɔ ɖe dɔlélewo abe Alzheimer ƒe dɔléle ene nu keŋkeŋ o hã la, woate ŋu akpe ɖe dzitodzito ƒe lãmesẽ kple ʋu ƒe sisi ŋu. Ne dzia le lãmesẽ me la, ʋuka siwo naa ʋu yia ahɔhɔ̃a hã nɔa lãmesẽ me. Ema hã doa ŋusẽ ahɔhɔ̃a ƒe lãmesẽ gã aɖe.
Nuɖuɖu siwo gbɔna siwo sɔ le nuɖuɖu etɔ̃ siawo katã me:
- Amagbe dama viviwo (abe aŋanyi, kale , kɔla amagbewo ene) .
- Nuku blibowo (bli dzẽ, oats, ƒo) .
- Tɔmelã siwo me ami le (salmon, sardines, herring) .
- Koklo
- Mɔliwo abe gbe , chickpeas, lentils
- Nutsetsewo abe almond, cashew, kple walnut ene
- Atikutsetsewo (strawberry, blueberries) .
- Amititsetse ƒe ami
Nuɖuɖu nyuitɔwo kekeake na ahɔhɔ̃a dometɔ aɖewo
Togbɔ be nuɖuɖu bliboa le vevie hã la, mina míanya nuɖuɖu ʋɛ aɖewo siwo ɖea vi etɔxɛe siwo me nunyiame siwo ahɔhɔ̃a hiã la yɔ fũu hã.
Tɔmelã si me Ami Le
Omega-3 ami sɔ gbɔ ɖe tɔmelãwo abe salmon, mackerel, herring, kple sardines ene me . Wokpɔe be ami siawo siwo naa lãmesẽ la ɖea dzidɔ kple ahɔhɔ̃medɔléle ƒe afɔkua dzi kpɔtɔna. Ame aɖewo noa tɔmelãmi, gake numekukuwo ɖee fia be nunyiame siawo xɔxɔ tso nuɖuɖu me wɔa dɔ wu.
Flax nukuwo kple Chia nukuwo
Omega-3 kple vitamin E hã sɔ gbɔ ɖe nuku siawo me. Azɔ hã, nukuwo abe walnut, almond, kple pistachio ene nyo na ahɔhɔ̃a ŋutɔ.
Avocado si woyɔna be avocado
Avocado nye atikutsetse gã aɖe si me vitamin E, vitamin C, kple folate yɔ fũu . Wonye mɔ nyui aɖe hã si dzi nàto akpɔ ami siwo naa lãmesẽ kple omega-3.
Blueberry-ti siwo woyɔna be blueberries
Flavonoids kple antioxidants sɔ gbɔ ɖe atikutsetse sia me , siwo kpena ɖe ame ŋu wòɖoa ŋku nu dzi nyuie wu eye wòɖua dɔdzẽ si le ahɔhɔ̃a me dzi.
Nuku Blibowo
Nuku blibowo abe bli dzẽ, oats, kple ƒo ene nye carbohydrates dzɔtsoƒe nyui aɖe si naa ŋusẽ ahɔhɔ̃a. Fibre kple vitamin siwo le nuɖuɖu siawo me hã kpena ɖe ame ŋu be woakpɔ ame ta tso dzidɔ me.
Numame bubu siwo le vevie na ahɔhɔ̃ ƒe lãmesẽ
Menye nuɖuɖu ɖeɖeko o, ke míaƒe agbenɔnɔ hã le vevie ŋutɔ le ahɔhɔ̃ si le lãmesẽ me léle ɖe asi me.
- Te ɖa le nuɖuɖu siwo me sukli kple ami sɔ gbɔ ɖo ŋu: Sukli ɖuɖu fũ ate ŋu ana ahɔhɔ̃a nase le eɖokui me be yele kuvia wɔm eye ɖeɖi te eŋu. Wogayɔa esia be ‘ahɔhɔ̃ ƒe afu’. Nuɖuɖu siwo me sukli sɔ gbɔ ɖo ɖuɖu ɣeyiɣi didi ate ŋu agblẽ nu le ahɔhɔ̃a ƒe wɔwɔme ŋu, si ahe dɔlélewo abe ahɔhɔ̃ ƒe tsitsi kple tagbɔdɔ ene vɛ .
- Ƒo asa na ahanono: Ahanono trɔa ahɔhɔ̃a ƒe dɔwɔwɔ. Ahanono fũu ɣeyiɣi didi ate ŋu agblẽ nu le ahɔhɔ̃a ŋu tegbee.
- Nɔ dɔ dzi: Kamedede kpena ɖe ame ŋu wòɖua ame ƒe kpekpeme dzi, eɖea dzidɔ ƒe afɔkua dzi kpɔtɔna, eye wòdoa ŋusẽ atike siwo naa ame ƒe dzi dzea eme la be woawɔ le ahɔhɔ̃a me.
- Dzudzɔ atamanono: Sigaretnono nye nu vevi aɖe si hea dzidɔ, ʋusɔgbɔdɔ, kple kansa vɛ. Esiawo katã kpɔa ŋusẽ ɖe ahɔhɔ̃a ƒe lãmesẽ dzi tẽ.
- No wò atikeawo abe alesi wogblɔe ene pɛpɛpɛ: Ne dɔléle bubu aɖe le ŋuwò si ate ŋu agblẽ nu le ahɔhɔ̃a ŋu, abe thyroid dɔléle ene, .Ele vevie be nàno atike si wò ɖɔkta ŋlɔ na wò le ɣeyiɣi nyuitɔ dzi pɛpɛpɛ.
- Srɔ̃ Susuŋudɔwɔwɔ: Susuŋudɔwɔwɔ kple agbenɔnɔ le fifi ɣeyiɣia me ate ŋu akpe ɖe ame ŋu wòana susua nafa eye wòana susu ƒe lãmesẽ nanyo ɖe edzi.
Gbedasi si Wotsɔ Yi Aƒeme
- "Akunya" nuɖuɖu aɖeke meli na ahɔhɔ̃ si le lãmesẽ me o. Nu vevitɔ kekeakee nye be nàlé nuɖuɖu si da sɔ, si naa lãmesẽ me ɖe asi.
- Tsɔ nuɖuɖu siwo me omega-3 sɔ gbɔ ɖo, abe tɔmelã si me ami le, flax-ku, kple walnut ene kpe ɖe wò nuɖuɖu ŋu.
- Ðu amagbe dama viviwo kple atikutsetse siwo le amadede vovovowo me gbesiagbe. Nusiwo tsia dzoxɔxɔ nu sɔ gbɔ ɖe esiawo me.
- Ðe sukli, ami geɖe, kple nuɖuɖu siwo ŋu wotrɔ asi le dzi kpɔtɔ alesi nàte ŋui.
- Tsɔ kpe ɖe nuɖuɖu nyui ɖuɖu ŋu la, agbe nyui nɔnɔ abe kamedede, atamanono, kple ahanono ene dzi wɔwɔ le vevie na ahɔhɔ̃a ƒe lãmesẽ.
- Ne nane tsi dzi na wò le wò lãmesẽ ŋu la, yi wò ɖɔkta gbɔ ɣesiaɣi be wòaɖo aɖaŋu na wò.
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