Ðe nèsena le ɖokuiwò me ɣeaɖewoɣi be ɖeɖi te ye ŋu eye agbe mele ye si oa? Togbɔ be míeɖua nu hã la, ɣeaɖewoɣi la, míaƒe ŋutilã mate ŋu akpɔ nunyiame nyuitɔ si wòhiã o. Nunyiame ƒomevi aɖewo li siwo míaƒe ŋutilã hiã be wòanɔ lãmesẽ me. Emae nye nusi ŋu míele nu ƒom tsoe egbea. Esiawo nye vitamin kple mineral , alo le atikewɔwɔ me la, nunyiame suesuesuewo.
Nukawoe nye nunyiame sue siawo?
Enyo, mina míagblɔ nya sia kpuie. Nunyiame ƒomevi vevi eve le nuɖuɖu ɖesiaɖe si míeɖuna me.
1. Nunyiame gãwo: Esiawoe nye carbohydrates, protein, kple ami . Wole abe nu vevi siwo hiã be woatsɔ atu xɔ ene. Eyae nye anyikpe, siminti, kple ke. Ŋutilãa hiã nusiawo le agbɔsɔsɔ gã me gbesiagbe be ŋusẽ nasu esi, atsi, eye wòawɔ gbesiagbedɔwo.
2. Nunyiame suesuesuewo: Esiawo nye vitamin kple mineral. Ne míetu aƒe ma vɔ la, ele abe nu suesuesue siwo míehiã be míate ŋu awɔ nuwoe ene. Bu nuwo abe kaƒomɔ̃wo, akaɖiwo, pɔmpiwo, kple gaviwo ene ŋu kpɔ. Wole sue, gake màte ŋu awɔ wò sukudɔdasiwo wo manɔmee o, alo? Aleae nunyiame suesuesuewo le na ŋutilãae. Wole vevie le agbɔsɔsɔ sue aɖe me na dɔwɔwɔ ɖesiaɖe kloe le míaƒe ŋutilã me.
Nunyiame suesuesue agbɔsɔsɔme si nèhiã ate ŋu ato vovo le wò ƒexɔxɔ, ŋutsu alo nyɔnu nyenye, kple lãmesẽ ƒe nɔnɔme nu . Ne nunyiame sue aɖeke mele wò ŋutilã me o ɣeyiɣi didi aɖe la, ate ŋu ahe lãmesẽkuxi vovovowo vɛ. Gake vitamin ƒe veve vevie mebɔ le Sri Lanka le míaƒe nuɖuɖu ta.
Nukawoe nye nunyiame suesuesue ƒomevi veviwo?
Nunyiame suesuesue ƒomevi vevi ene li siwo wòle be míade míaƒe nuɖuɖu me. Mina míalé ŋku ɖe nusiwo wonye, nusiwo wowɔna na ŋutilã, kple nuɖuɖu siwo me míate ŋu akpɔ wo tsoe ŋu.
| Nunyiame suesuesuewo ƒe ƒomevi | Aleke wòle vevie na ŋutilãa? | Esiawo nye nuɖuɖu gbogbo aɖewo. |
|---|---|---|
| Vitamin siwo me tsi le (e.g. vitamin C, vitamin B) . | Womate ŋu adzra nusiawo ɖo ɖe ŋutilã me o, eyata ele be woakpɔ wo tso nuɖuɖu me gbesiagbe. Wokpena ɖe ame ŋu wòwɔa ŋusẽ eye wodoa ŋusẽ lãmenugbagbeviwo (vevietɔ ʋumenugbagbevi dzĩwo). | Lime, amititsetse, weintsetse, guava, tɔmelã, chili, amagbewo, azi, tɔmelã, lã siwo me ami mele o. |
| Vitamin siwo me ami le (e.g. vitamin A, D, E, K) . | Woate ŋu adzra esiawo ɖo ɖe ŋutilãa ƒe ami kple aklã me. Wole vevie na ŋku ƒe nukpɔkpɔ, dɔlélenutsiŋutete, kple abi ƒe dɔyɔyɔ. | Karɔt, mɔli vivi, mɔli, amagbe dama viviwo, soya, almond, notsi. |
| Tomenu suesuesuewo (e.g. kalsium, magnesium, sodium, potassium) . | Ele vevie ŋutɔ na ƒuwo kple aɖuwo ƒe ŋusẽdodo, lãmekawo ƒe dɔwɔwɔ, kple ʋu ƒe sisi dzi ɖuɖu. | Notsi kple notsi me nuɖuɖuwo, lãmi, koklozi, akɔɖu, tɔmelã. |
| Tomenukuƒe suesuesuewo (e.g. gayibɔ, zinc, akɔbli, selenium) | Esiawo hiã le agbɔsɔsɔ sue aɖe ko me, gake wole vevie na lãmekawo ƒe lãmesẽ, lãmekawo ƒe dɔwɔwɔ, kple lãmenugbagbeviwo ɖɔɖɔɖo. | Ƒumelãwo (abe oysters ene), spinach, cashews, atikutsetsewo, mɔli (soya, chickpeas). |
Aleke nèwɔna kpɔa nunyiame siawo tso nuɖuɖu me?
Eŋutinunyala akpa gãtɔ lɔ̃ ɖe edzi be mɔ nyuitɔ kple bɔbɔetɔ si dzi woato akpɔ nunyiame siawo katãe nye be woaɖu nuɖuɖu vovovo siwo da sɔ .
Ðo ŋku edzi be menye nuɖuɖuwo katã mee nunyiame siawo katã le o. Esia tae míegblɔna ɣesiaɣi be míaɖu amagbe, atikutsetse, kple nuɖuɖu vovovo siwo le amadede vovovowo me. Dze agbagba nàde nuɖuɖu siwo le amadede vovovowo me ƒe dziŋgɔli aɖe wò agba me.
Le kpɔɖeŋu me, ne èɖu spinach salad gbeɖeka la, wɔ karɔt sambol le ŋkeke si kplɔe ɖo dzi. Ƒo amititsetse esime nèle guava ɖum le ŋkeke si kplɔe ɖo dzi. Nu ƒomevi sia nana wò ŋutilã kpɔa nunyiame siwo katã kloe wòhiã.
Tsɔ kpe ɖe eŋu la, wotsɔa vitamin kple mineral siawo doa ŋusẽ nuɖuɖu aɖewo siwo ŋu wotrɔ asi le le asi me (e.g., wɔ aɖewo, ŋdi me nukuwo). Àte ŋu anya nu geɖe tso esia ŋu ne èxlẽ nunyiame ŋuti nuŋɔŋlɔ si le nuɖuɖu si nèƒlena dzi.
Mina míasrɔ̃ nu tso vitamin siwo wotsɔ kpena ɖe ame ŋu hã ŋu.
Ðewohĩ ànɔ ɖokuiwò biam be, "Ðe nunyiame si mehiã la xɔm tso nuɖuɖu siwo meɖuna mea?" Ne ɖikeke aɖe le mewò la, nu nyuitɔ si nàwɔe nye be nàƒo nu tso esia ŋu kple wò ƒomea ƒe ɖɔkta .
Nu vevitɔe nye be màgayi atikedzraƒe le ɖokuiwò si adze vitamin-tike alo atike bubuwo nono gɔme atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee o.
Wò ɖɔkta ate ŋu aɖo aɖaŋu na wò be nàdo ʋu kpɔ be nunyiame aɖeke mele wò ŋutilã me o hã, ne ehiã. Ne woɖo kpe nuɖuɖu aɖe si mehiã o dzi ko hafi wòaɖo aɖaŋu na wò be nàzã nuɖuɖu si sɔ na wò.
- Vitamin geɖe: Esiawo nye kpeɖeŋutɔ siwo ame geɖe zãna, eye vitamin kple mineral geɖe le wo me le atikekui ɖeka me.
- Nunyiame ɖeka ƒe kpeɖeŋutɔ: Ðewohĩ iron alo vitamin D ɖeɖeko mesɔ gbɔ na wò o. Le nɔnɔme mawo me la, wò ɖɔkta ate ŋu aŋlɔ atike si me nunyiame ma tututu le na wò.
Gake ɖo ŋku esia dzi: Nunyiametikewo menye nuɖuɖu nyui teƒenɔla gbeɖe o. Ðeko wòle be woazã wo tsɔ kpe ɖe nuɖuɖu si da sɔ ŋu eye ne ɖɔkta kpɔe be dɔléle aɖe le wo ŋu eye wòkafui ko hafi.
Vitamin ƒomevi kple agbɔsɔsɔme si nèhiã la ato vovo le ƒe si nèxɔ, ŋutsu alo nyɔnu nyenye, ne èfɔ fu, kple nenye be atikewɔwɔ me dɔléle bubuwo le ŋuwò nu. Eyata wò ɖɔkta koe nya nusi nyo na wò.
Gbedasi si Wotsɔ Yi Aƒeme
- Nunyiame suesuesuewo nye vitamin kple mineral siwo míaƒe ŋutilã hiã le agbɔsɔsɔ sue aɖe ko me be wòanɔ lãmesẽ me.
- Mɔ nyuitɔ si le dedie wu si dzi nàto akpɔ nunyiame siawoe nye be nàɖu nuɖuɖu si da sɔ si me amagbe, atikutsetse, nuku, lã, kple tɔmelã vovovo siwo le amadede vovovowo me le.
- Nunyiametikewo menye nuɖuɖu nyui teƒenɔla o. Ele be woazã wo le atikewɔlawo ƒe aɖaŋuɖoɖo te kple ne gbɔdzɔgbɔdzɔ aɖe le wo ŋu ko.
- Ƒo asa na vitamin alo nunyiame bubuwo nono le ɖokuiwò si. Kpɔ wò ɖɔkta gbɔ ɣesiaɣi hafi nàdze kpeɖeŋutɔ ɖesiaɖe zazã gɔme.
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee