Èɖu sushi, si nye Japantɔwo ƒe nuɖuɖu aɖe kpɔa? Alo èkpɔ fiase aɖe si me wodzraa nu ƒuƒu siwo ƒe aŋgbawo le amadede dzẽ me kpɔa? Emae nye nusi míeyɔna be ƒumegbe. Menye nuɖuɖu ɖesiaɖe koe esiawo nye o, ke boŋ wonye nuɖuɖu si me nunyiame le ŋutɔ. Eyata egbea, mina míaƒo nu tso ƒumegbe siawo ŋu.
Nukawoe nye ƒumegbe siawo?
Kpuie ko la, ƒumegbe nye ƒumegbe ƒomevi aɖe si woate ŋu aɖu, si tsina le atsiaƒu me. Ƒumegbe siawo tsina to ŋusẽ si woxɔna tso ɣe ƒe keklẽ me kple vitamin kple mineral xɔasiwo xɔxɔ tso atsiaƒu me tsi me le dzɔdzɔme nu me.
Togbɔ be ame geɖe menya nu tso nusiawo ŋu nyuie le míaƒe dukɔa me o hã la, Asia-dukɔwo abe Japan, Korea, kple China ene le wo ɖum dzidzime geɖe. Egbea la, ƒumegbe ƒomevi siwo wu 30 ye le asi me. Wobua wo ɖe hatsotso siwo nye ƒumegbe dzĩ, amadede dzẽ, kple aŋutiɖiɖi me koŋ.
Ƒomevi ɖesiaɖe kple eƒe nɔnɔme, vivi, kple nunyiame tɔxɛ. Mina míalé ŋku ɖe ƒomevi siwo bɔ wu ŋu.
| Ƒumegbe ƒomevi aɖe | Nuɖᴐɖᴐ |
|---|---|
| Nori | Esiae nye ƒomevi si me vivina boo o. Wozãa nori dama sia tsɔ blaa sushi rolls. Omega-3 ami siwo doa lãmesẽ ɖe ŋgɔ sɔ gbɔ ɖe eme. Iodine mesɔ gbɔ ɖe eme o wu ƒomevi bubuwo. |
| Kelp ƒe ŋkɔ | Esia nye ŋkɔ si bɔ na ƒumegbe ƒomevi geɖe. Enye ƒumegbe ƒomevi si woɖuna wu le xexeame. |
| Kombu ƒe ŋkɔ | Esia nye kelp si ƒe amadede nye aŋutiɖiɖi ƒomevi aɖe. Enye nuvivinu nyui aɖe na mɔliwo. Wozãnɛ le nuwo abe aɖuɖɔ kple ami ene hã me. |
| Aramgbe me | Esia hã nye kelp si ƒe amadede nye aŋutiɖiɖi ƒomevi aɖe. Eƒe vivi vivina vie eye wòsẽna vie wu ƒomevi bubuwo. |
| Dulse ƒe nya | Esia nye ƒumegbe dzĩ ƒomevi aɖe. Efa vie eye eɖuɖu le bɔbɔe. Protein sɔ gbɔ ɖe eme. Wozãnɛ le atsyɔ̃ɖonuwo hã me. |
| Carrageenan ƒe lãgbalẽ | Wogayɔnae be Irelandtɔwo ƒe ʋuʋudedi, eye wònye nusi ame geɖe lɔ̃a zazã ɖe gelatin teƒe le amagbewo ƒe nuɖuɖuwo me. |
Woate ŋu aƒle esiawo abe aŋgba ƒuƒuwo, numeɖenuwo ƒe agbawo, atikekui, nuɖuɖuvivinuwo, kple atikekuiwo gɔ̃ hã ene.
Afikae amesiawo tso? Ðe wole dedie be woaɖua?
Japan koŋue wɔa ƒumegbewo hetsɔa wo yia duta. Eyata ƒumegbe siwo vaa Sri Lanka ƒe akpa gãtɔ tso Japan. Wodea agble ɖe eŋu le asitsatsa me eye woŋenɛ le dzɔdzɔme nu tso atsiaƒu me hã.
Nane li si ŋu wòle be míaɖɔ ŋu ɖo vevie le afisia. Ƒumegbewo xɔa nunyiame xɔasiwo, gake woate ŋu axɔ ga kpekpe siwo gblẽa nu le atsiaƒumetsi me hã. Esia fia be ele be atsiaƒu ƒe nuto si me woŋe nusiawo le la nakɔ ŋutɔ.
Ga kpekpe siawo dometɔ aɖewoe nye arsenic , lead, kple cadmium. Le esiawo dome la, arsenic ye nye nusi gblẽa nu le ame ŋu si wokpɔna wu.
Eyata hafi nàƒle ƒumegbe aɖe la, kpɔ egbɔ be dɔwɔƒe si ŋu ŋkɔ le gbɔe wòtso. Le United States la, habɔbɔwo abe USDA ene doa esiawo kpɔna be woƒe nyonyome le nyuie hã. Le Sri Lanka la, nunya le eme be nàtia nusiwo wowɔ tso adzɔnu nyui aɖe si ŋu ŋkɔ le me . Ne èsusu be aɖi aɖe le ame ŋu la, àte ŋu abia aɖaŋuɖoɖo tso Dukɔa ƒe Aɖi Ŋuti Nyatakaka Dɔwɔƒe si le Colombo Dukɔa ƒe Kɔdzi gbɔ enumake .
Nukae nye nunyiame si le ƒumegbewo me?
Ƒumegbewo nye nunyiamewo ƒe nudzraɖoƒe. Nunyiame agbɔsɔsɔme si le wo me ate ŋu ato vovo le ƒumegbe ƒomevi si le wo me, nuto si me wodoa wo le, kple ɣeyiɣi si me woŋea wo nu. Numiemie me protein si ade 47% le ƒomevi aɖewo me le woƒe kpekpeme ƒuƒu nu. Esia nyo ŋutɔ na amagbeɖulawo .
Nunyiame siwo bɔ ɖe ƒumegbewo me dometɔ aɖewo le ete:
- Fiber (fiber) si woyɔna be fibre
- Protein (Protein) ƒe dɔwɔwɔ
- Potassium si woyɔna be potassium
- Calcium si woyɔna be calcium
- Phosphorus si woyɔna be phosphorus
- Magnesium si woyɔna be magnesium
- Ga
- Iodine si wotsɔna ƒoa ƒui
- Vitamin A kple C
- Folic acid si woyɔna be folic acid
Viɖe siwo le ƒumegbe ɖuɖu me na lãmesẽ
Ne ètsɔ ƒumegbe aɖewo kpe ɖe wò nuɖuɖu ŋu la, àte ŋu akpɔ nunyiame geɖe le agbɔsɔsɔ sue aɖe me. Esia hã ɖea vi geɖe na lãmesẽ.
- Ekpena ɖe ame ŋu wòɖea lolo dzi kpɔtɔna: Calorie kple ami mesɔ gbɔ ɖe wo me kura o . Tsɔ kpe ɖe eŋu la, wokpɔe be polysaccharide alginate si le wo me la xea mɔ na ami ƒe wɔwɔ le ŋutilãa me .
- Ate ŋu aɖe ʋu ƒe sisi dzi akpɔtɔ: Numekuku 100 ƒe nyatakakawo me dzodzro ɖee fia be ƒumegbe ɖuɖu edziedzi ate ŋu aɖe ʋu ƒe sisi dzi akpɔtɔ.
- Enyo na dzi ƒe lãmesẽ: Numekuku ma ke ɖee fia be ƒumegbe ɖuɖu kpɔa ŋusẽ nyui ɖe dzi ƒe lãmesẽ bliboa dzi eye ate ŋu aɖe dzidɔ aɖewo xɔxɔ ƒe afɔkua dzi akpɔtɔ.
- Ewɔa dɔ ɖe dɔdzẽ kple dɔlékuiwo ŋu: Numiemie siwo le wo me, abe sulfated polysaccharides ene, kpena ɖe ame ŋu be woaɖu dɔdzẽ kple dɔlékuiwo ƒe dɔlékuiwo dzi le ŋutilãa me.
- Kansa ƒe afɔkua dzi ɖeɖe kpɔtɔ: Numekuku gbãtɔwo ɖee fia be folic acid, si le ƒumegbewo me, ate ŋu akpe ɖe ame ŋu be kansa siwo do ƒome kple estrogen, abe dɔgbo me kansa kple no me dɔdzẽ ene, ƒe afɔkua dzi naɖe akpɔtɔ.
Amekawoe ate ŋu akpɔe be nusiawo mesɔ na nuɖuɖu o?
Togbɔ be viɖe le wo ŋu hã la, womesɔ na amesiame o. Ne lãmesẽkuxi aɖewo le ŋuwò, èle atike aɖewo zãm, alo nèle nuɖuɖu tɔxɛ aɖe ɖum la, ele be nàƒo asa na ƒumegbe gbogbo aɖewo ɖuɖu. Ne ɖikeke le ŋuwò la, anyo wu be nàƒo nu kple wò ɖɔkta hafi aɖu naneke.
| Ame siwo wòle be woaƒo asa na | Susu |
|---|---|
| Ame siwo le ʋumenugbagbeviɣitikewo abe Warfarin ene zãm | Vitamin K sɔ gbɔ ɖe ƒumegbewo me. Esia ate ŋu ado kplamatse atike si nye warfarin ƒe dɔwɔwɔ. |
| Ame siwo ŋu ayikudɔ le | Potassium sɔ gbɔ ɖe esiawo me ŋutɔ. Togbɔ be esia menye kuxi na ame si le lãmesẽ me o hã la, ate ŋu agblẽ nu le ayikudɔlélawo ŋu. |
| Ame siwo ŋu ʋumenugbagbeviɣidɔ le | Iodine sɔ gbɔ ɖe ƒumegbewo me ŋutɔ, si wu alesi wòhiãna gbesiagbe. Togbɔ be agbɔsɔsɔ si sɔ nyo na lãkusi ƒe lãmesẽ hã la, iodine nono fũ ate ŋu ahe nɔnɔmewo abe ʋumenugbagbeviɣidɔ ene vɛ. |
| Amesiwo kpɔa dze (sodium) dzi . | Ƒumegbewo xɔa dze (sodium) gbogbo aɖe tso atsiaƒu me, eyata womesɔ na amesiwo ɖua nuɖuɖu si me dze mesɔ gbɔ ɖo o. |
Aleke nèdzraa esiawo ɖo be woaɖu?
Zi geɖe la, wodzraa esiawo le asi me abe agbalẽ ƒuƒu ene. Ele be woagbugbɔ tsi ade wo me hafi aɖu nu. Àte ŋu atsɔ wo akpe ɖe nuɖuɖu si nèɖa ŋu, ne woƒu gɔ̃ hã. Le kpɔɖeŋu me, ne ètsɔ wo kpe ɖe mɔli ŋu la, woaxɔ tsi si le mɔli la me.
Alo àte ŋu atsɔ wo ade tsigoe me hena ɣeyiɣi aɖe. Tsɔ wo de tsi me vaseɖe esime woafa alesi dze wò didi. Tsɔ kpe ɖe sushi rolls ŋu la, àte ŋu atsɔ wo akpe ɖe nuɖuɖu ɖesiaɖe ŋu, abe mɔli, sandwich, kple salad ene. Woate ŋu azã kelp flakes hã ɖe dze teƒe.
Eyata, ƒumegbe vivina eye nunyiame le eme. Ne ƒomevi gbãtɔ si nète kpɔ la medze ŋuwò o hã la, te ƒomevi bubu kpɔ. Viɖe siwo dona tso eme na lãmesẽ la lolo ŋutɔ.
Gbedasi si Wotsɔ Yi Aƒeme
- Ƒumegbewo nye nuɖuɖu si me nunyiame le ŋutɔ si me vitamin, mineral, kple protein sɔ gbɔ ɖo.
- Ne èle esiawo ƒlem la, kpɔ egbɔ be yetia nusi ŋu kakaɖedzi le, si ƒe nyonyome deŋgɔ, elabena ga kpekpewo ate ŋu anɔ wo me.
- Ƒumegbewo ɖea vi ŋutɔ le lolo dzi ɖeɖe kpɔtɔ, ʋu ƒe sisi dzi ɖuɖu, kple dzi ƒe lãmesẽ me.
- Ne ayikudɔ le ŋuwò, ʋumenugbagbeviɣidɔ le ŋuwò, alo nèle atike siwo naa ʋu mekɔna o zãm la, ele vevie ŋutɔ be nàbia wò ɖɔkta hafi aɖu ƒumegbe.
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