Nu gbãtɔ si ame geɖe buna hevɔ̃na ne wova nya be suklidɔ le yewo ŋue nye be, "Oo, fifia nyemate ŋu aɖu abolo kakɛ alo bli kakɛ aɖeke oa?" Gake menye nusi wòle be woavɔ̃ na ŋutɔŋutɔe nye ema o. Àte ŋu ase vivi na nuɖuɖu siwo wotsɔ nukuwo wɔ kokoko . Gake nya ɣaɣla ɖeka aɖe li. Eyae nye be ele be nuku siwo nàtia nanye "nuku blibowo." Egbea, míaƒo nu tso nusiwo nuku siawo nye, nusita wonyo na wò ne suklidɔ le ŋuwò , kple alesi nàtsɔ wo akpe ɖe wò nuɖuɖu ŋu.
Nukatae nuku blibowo nyo na amesi ŋu suklidɔ le alea gbegbe ɖo?
Kpuie ko la, nuku blibowo nye nuɖuɖu si me nunyiame nyuiwo yɔ fũ. Nu vevitɔ si le wo mee nye fibre .
Bu alesi wòanyoe ŋu kpɔ ne nuɖuɖu si nèɖuna la ɖu le wò dɔgbo me eye sukli si le eme la ge ɖe wò ʋukawo me. Emae nye nusi fibre kpena ɖe ame ŋu le.
- Sukli Dzi Ðuɖu: Fibre nana nuɖuɖumeŋusẽ ƒe dɔwɔwɔ dzi ɖena kpɔtɔna. Esia nana be sukli si wotsɔ dea wò ʋu me la dzi ɖena kpɔtɔna. Esia kpena ɖe ame ŋu wòɖua sukli ƒe agbɔsɔsɔ si dzina ɖe edzi kpata le ʋu me dzi.
- Kpekpeme Dzi Ðuɖu: Nuku siawo ɖuɖu nana nèɖia ƒo ɣeyiɣi didi wu. Eyata woɖua dɔwuame enuenu kple nuɖuɖu fũu akpa dzi, si hã kpena ɖe ŋuwò nèɖua wò lolo dzi .
- Dzi ƒe lãmesẽ: Ka sia ate ŋu aɖe ʋumemi gbegblẽ si le wò ʋu me dzi akpɔtɔ, si ate ŋu akpe ɖe ŋuwò nàɖe dzidɔ ƒe afɔkua dzi akpɔtɔ .
Mɔ nyuitɔ si dzi nàto akpɔ fibre enye be nàxɔe tso nuɖuɖu me. Gake ɣeaɖewoɣi la, àte ŋu ano fibre kpeɖeŋutɔ hã le wò ɖɔkta ƒe aɖaŋuɖoɖo nu. Gake nuka kee nèɖawɔ o, dze nuɖuɖu siwo me fibre sɔ gbɔ ɖo ɖuɖu gɔme vivivi. Ne menye nenema o la, àte ŋu akpɔ vevesese abe gas kple ʋuʋudedi ene. Azɔ hã, ele be nàdzi tsi si nènona ɖe edzi godoo .
Mɔ bɔbɔe aɖewo siwo dzi nàto atsɔ nuku blibowo akpe ɖe wò nuɖuɖu ŋu
Esia mesesẽ abe alesi nàsusui ene o. Àte ŋu adze egɔme kple tɔtrɔ suesuesuewo wɔwɔ le wò gbesiagbenuɖuɖu me.
- Vovototo vevitɔ: Nusi le bɔbɔe wue nye be nàtsɔ abolo ɣi si nèɖuna la aɖo eteƒeTrɔtrɔ ɖe atta wɔbolo, kurakkan abolo, alo lu blibo ŋu . Azɔ hã, nazu numame na wò be nàɖu bli ɣi si me wotsɔa lãgbalẽ wɔe ɖe bli ɣi teƒe.
- Le mɔli kple sabala gome: Te kpɔ nàtsɔ nuku aɖe abe ƒo alo bulgur ene vi aɖe akpe ɖe wò mɔli, nuɖuɖu si woɖa, alo salad ŋu. Ana nuɖuɖua navivi yeyee.
- Le aƒeme nuɖuɖuwo gome: Ne èle aƒeme abolo, muffin, abolo, alo pancake wɔm la, le esi teƒe be nàzã abolo ɣi ƒe wɔ la, zã wɔ si wozãna na nusianu, oat wɔ, alo semolina wɔ ƒe afã .
- Nuɖuɖu vivi: Le esi teƒe be nàɖu cracker bisiklet le ŋdɔ me tii nono me la, ɖu popcorn aɖewo siwo wowɔ dze kple bɔta manɔmee . Popcorn hã nye nuku blibo gã aɖe. Nuku si wotsɔ nuku blibowo wɔ si me wometsɔ sukli kpee o hã nye tiatia nyui aɖe.
- Te nu yeye aɖe kpɔ: Le bli teƒe la, dze agbagba nàtsɔ nane abe quinoa ene akpe ɖe nuɖuɖu aɖewo ŋu. Ne èle shrimp alo koklolã ɖam la, dze agbagba nàtsɔ quinoa atsyɔe ɖe abolomegba teƒe, evivina ale gbegbe.
Mègaflu wò le fiase gãwo me o! Xlẽ nusi woŋlɔ ɖe edzi la nyuie
Ɣeaɖewoɣi la, wɔ si ŋu wokɔ la nɔa nuɖuɖu siwo míeƒlena siwo míesusu be wonye "nuku blibo" la me ŋutɔŋutɔ. Eyata ele be nàlé ŋku ɖe nusi woŋlɔ ɖe agbalẽa dzi ŋu nyuie.
| Nyawo kple nɔnɔme siwo ate ŋu aflu ame | Nusi nèdi ŋutɔŋutɔ be yeakpɔ |
|---|---|
| Woŋlɔe ɖe edzi be "enriched." Esia fia be wogatsɔ nunyiame siwo bu tso nukua me la de eme le mɔ si wowɔ nu.Gake menye nuku bliboe wònye o. | Di nusi woŋlɔ ɖe edzi be " nuku blibo 100% " alo " nuku blibo 100% ." |
| Nyawo abe "multigrain" kple "made from whole grain" ateŋu anye nuku blibo aɖewo, gake anɔ eme be wɔ si ŋu wokɔ la le wo me. | Di nya gbãtɔ le nusiwo wotsɔ wɔe ƒe xexlẽdzesiwo me, abe "Whole Wheat" alo "Whole Oats" ene. Nu gbãtɔ si wotsɔ wɔa nuɖuɖuae nye esi me nu geɖe le wu. |
| Nuɖuɖua ƒe amadede. Le kpɔɖeŋu me, ne aboloa biã la, ɖewohĩ menye esi wotsɔ nuku blibowo wɔe tae o. Ðewohĩ esi wotsɔ nane abe molasses ene kpe ɖe eŋu tae. | Mègadrɔ̃ ʋɔnu le amadedewo nu ko o, kpɔ egbɔ be yexlẽ nusiwo wotsɔ wɔe ƒe xexlẽdzesiwo. |
Ne enyo hã la, agbɔsɔsɔme kae wòle be nàɖu?
Togbɔ be nuku blibowo nyo na wò lãmesẽ hã la , menyo be nàɖu wo fũ o. Carbohydrates hã le wo me. Agbɔsɔsɔ si nàte ŋu aɖu anɔ te ɖe alesi wokpɔa wò ʋumesukli ƒe agbɔsɔsɔ dzi nyuie dzi.
Le goawo katã me la, mɔfiame nyui aɖee nye be woatsɔ nuku blibo siwo ade etɔ̃ ade eme gbesiagbe.
Nukae ame le subɔsubɔm?
- 1/2 kplu si woɖa bran bli
- Oats (oatmeal) si woɖa kplu 1/2 .
- Abolo si wotsɔ nuku blibo wɔe (1 slice) .
- Lu blibo ƒe pasta si woɖa kplu 1/2
Ne nya aɖe le asiwò ku ɖe esia ŋu la, bia wò ɖɔkta alo nuɖuɖuŋutinunyala. Woate ŋu akpe ɖe ŋuwò nàwɔ nuɖuɖu ŋuti ɖoɖo si asɔ ɖe wò didiwo kple wò lãmesẽ ƒe nɔnɔme nu.
Vovototo ŋutɔŋutɔ kae le nuku blibowo kple nuku siwo ŋu wokɔ dome?
Nukatae bli ɣi nyo wu bli ɣi? Nukatae atta wɔ nyo wu abolo ɣi wɔ? Nusitae nye alesi wowɔa nukuae.
Akpa vevi etɔ̃e le nuku ɖesiaɖe ŋu:
1. Bran: Esiae nye nukua ƒe gotagome takpɔnu. Fibre, antioxidants , vitamin B , kple mineral sɔ gbɔ wu le eme.
2. Akpa si me starch le (Endosperm): Esiae nye akpa gãtɔ kekeake si me starch le le titina. Carbohydrates sɔ gbɔ wu le eme.
3. Dɔlékui: Esiae nye akpa sue si le nukua me. Afi siae nukuawo miena le. Vitamin, mineral, kple ami siwo naa lãmesẽ sɔ gbɔ ɖe eme.
Nuku blibowo nye nuku siwo woɖuna abe alesi wole ene, evɔ womeɖea akpa etɔ̃awo katã ɖa o. Esia tae nunyiame geɖe le wo me ɖo. Esia ƒe kpɔɖeŋu aɖewoe nye bran bli, atta wɔ, oats, kple buckwheat.
Nuku Siwo Ŋu WokɔEsia fia be woɖea nukua ƒe akpa eve siwo me nunyiame le wu, siwo nye lãgbalẽgolo kple dɔlékui la, ɖa, eye titina ƒe akpa si me starch le (endosperm) koe susɔ. Aleae wowɔa bli ɣi kple abolo ɣi ƒe wɔe. Esia wɔe be fibre kple nunyiame bubu geɖe mesɔ gbɔ ɖe wo me o.
Gbedasi si Wotsɔ Yi Aƒeme
- Mehiã be nàdzudzɔ nukuwo abe abolo kple bli ene ɖuɖu keŋkeŋ le esi suklidɔ le ŋuwò ta ko o. Nu vevitɔe nye be nàtia esi sɔ, si nye nuku blibowo .
- Fibre si le nuku blibowo me nana sukli si wotsɔ dea ʋua me ƒe ablaɖeɖe dzi ɖena kpɔtɔna, ekpena ɖe ame ƒe lolome dzi ɖeɖe kpɔtɔ ŋu, eye wònyo na dzi ƒe lãmesẽ hã.
- Ne èle nane ƒlem le fiase me la, mègaflu wò kple "multigrain" alo amadede si nye brown o. Di "nuku blibo" si woŋlɔ gbã le nusiwo wotsɔ wɔe ƒe xexlẽdzesiwo me.
- Togbɔ be enyo na wò lãmesẽ hã la, kpɔ nyuie le agbɔsɔsɔ si nèɖuna ŋu. Anyo be nàɖu nu abe zi etɔ̃ ene gbesiagbe.
- Dzro nya ɖesiaɖe si le ŋuwò le wò nuɖuɖu ŋu me kple wò ɖɔkta .
Suklidɔ, nuku blibo, nuku blibo, suklidɔ ƒomevi 2, nunyiame, bli dzẽ, nuɖuɖu si naa lãmesẽ
💬 Comments (0)
Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee