Nuɖuɖu si Naa Lãmesẽ Tiatia

TOGBƆ be ɖe wona hehe ɖɔktawo be woada dɔ hã la, atikewɔla aɖe gblɔ be: “Ewɔ nuku ŋutɔ be lãmesẽ nana menye míaƒe dɔ o. Amesiame ƒe agbanɔamedzie wònye be wòakpɔ eƒe lãmesẽ gbɔ.”

Joe, amesi ŋu míeƒo nu tsoe le nyati si va yi me la xɔ agbanɔamedzi sia esi wokoe le ʋuka aɖe si xe vevie le eƒe dzi ŋu vɔ megbe. Ewɔ tɔtrɔ le eƒe nuɖuɖu ŋu wòɖe vi geɖe nɛ. Eƒe ɖɔkta gblɔ nɛ dzidzɔtɔe be: “Joe, wò dzidɔa ka ɖe eme. Alesi nèɖua nui azɔ la wɔ dɔ.”

Asitɔtrɔ kawoe míate ŋu awɔ le míaƒe nuɖuɖu ŋu? Aleke míakpɔ míaƒe lãmesẽ gbɔ ahaɖu nu ale be wòanyo ɖe edzi?

Nuɖuɖu si Naa Lãmesẽ ƒe Vevienyenye

Kpuie ko la, nuɖuɖu si naa lãmesẽ fia be míatia nuɖuɖu nyuiwo tso esiwo li la me. Bene woakpe ɖe amewo ŋu woatia esiwo naa lãmesẽ la, United States ƒe Agblededɔwɔƒe ɖo aɖaŋu be woazã nuɖuɖu ŋuti mɔfiame aɖe si woɖo ɖe ha ene me le agbaka me.—Kpɔ nɔnɔmetata si le axa 12.

Nuɖuɖu siwo me goma sɔ gbɔ ɖoe le agbakaa gɔme, siwo dometɔ aɖewo nye nuɖuɖu siwo wokpɔna tsoa nukuwo me abe, yevubolo, bli ƒomeviwo, mɔli, kple amɔwɔ ene. Nuɖuɖu siawoe nye gbãtɔwo le nusiwo naa lãmesẽ dome. Hatsotso eve siwo sɔ kple wo nɔewoe le agbakaa ƒe akpa evelia; ɖeka nye amagbewo, eye evelia nye atikutsetsewo. Nuɖuɖu siawo hã nye esiwo me goma sɔ gbɔ ɖo. Ele be nàtia wò gbesiagbenuɖuɖu tso nuɖuɖu ƒe hatsotso etɔ̃ siawo dome.

Hatsotso eve siwo le sue wue le agbakaa ƒe akpa etɔ̃lia me. Nuɖuɖu siwo le hatsotso ɖeka me woe nye nyinotsi, yogurt, kple nyinotsibabla; eye hatsotso kemɛ me nuwoe nye ʋulɛ̃, aƒexewo ƒe lã, tɔmelã, ayi ƒuƒuwo, koklozi, kple newo.a Hatsotso siawo me nuwo ƒe sue aɖe koe wòle be woaɖu. Nukatae? Elabena ʋumemi kple lãmi totowo sɔ gbɔ ɖe nuɖuɖu siawo me siwo ate ŋu ana woalé dzidɔ kple dɔdzẽ bɔbɔe.

Mlɔeba la, teƒe sue aɖe le agbakaɖoɖoa tame si me lãmiwo, amiwo, kple suklinuwo le. Nunyiame sue aɖe koe le nuɖuɖu siawo me eye ele be woaɖu sue aɖe ko. Ele be woaɖu nuɖuɖu siwo le agbakaɖoɖoa ƒe gɔmekpa dzi me geɖe awu, eye woaɖu tametɔwo ƒe sue aɖe ko.

Le esi teƒe be woanɔ nuɖuɖu ɖeka tɔgbe ko ɖum tso hatsotso siwo le agbakaɖoɖoa ƒe gɔmetɔwo me la, anyo be woate nuɖuɖu vovovo siwo le hatsotso mawo me ɖuɖu hã akpɔ. Nusitae nye be nunyiame kple tu agbɔsɔsɔme vovovoe le nuɖuɖu ɖesiaɖe me. Le kpɔɖeŋu me, woate ŋu akpɔ vitamin A kple C sɔ gbɔ le amagbewo kple atikutsetsewo me, eye folic acid, calcium, kple iron bɔ ɖe bubuwo me.

Mewɔ nuku be amagbenuɖuɖuwo va le bɔbɔm ɖe edzi o. Nuɖuɖuŋutinunyala Johanna Dwyer gblɔ le FDA Consumer me be: “Nyatakaka sẽŋuwo li si fia be lolo, . . . afɔdzimademade, dzitodzito me dɔdzẽ, kple ahatsunono maɖe fu na amagbenuɖulawo boo o.” Eye to vovo na nusi ame aɖewo asusu la, ƒe 1995 ƒe nuɖuɖu ŋuti mɔfiamewo fia be ne wogbɔ dzi ɖi wɔ ɖoɖo nyuie la, nuɖuɖu siwo me ʋulɛ̃ mele o gɔ̃ hã “ate ŋu ana woakpɔ nunyiame si sɔ ɖe Nuɖuɖu Agbɔsɔsɔme Siwo Wokafu nu.”

Nu ɖeka si le vevie na amesiamee nye be wòagana nuɖuɖumemi si wòaɖu la nasɔ gbɔ wu nuɖuɖumeŋusẽ ƒe alafa memamã 30 o eye lãmi toto nagasɔ gbɔ wu alafa memamã 10 o. Àte ŋu awɔe esi mahiã be nàzu amagbewo ko ɖula o eye nàte nuɖuɖu ƒe vivisese ɖokuiwò madzemadzee o. Alekee?

Nu Vevi Aɖe

Ðk. Peter O. Kwiterovich si le Johns Hopkins Yunivɛsiti ƒe Atikesrɔ̃ƒe gblɔ be: “Nu ɖeka tsɔtsɔ ɖo bubu teƒee nye nya la. Tsɔ nuɖuɖu siwo me ami kpeketɔwo kple tsrolotɔwo, ami totowo, kple ʋumemi mesɔ gbɔ le o la ɖo esiwo me ami siawo sɔ gbɔ le la teƒe.” Wɔ agblemenuwo ƒe amiwo kple margarine bɔbɔe ŋudɔ ɖe lãmi, ami totowo, alo ghee—si nye bɔta aɖe tɔgbe si wozãna le India la teƒe. Tsri agblemenuwo ƒe amiwo abe amidzẽ kple yevunemi siwo me ami totowo sɔ gbɔ ɖo la zazã. Eye tso abolowɔnu memee siwo wodzrana la dzi kura—abolowɔ kpɔnɔ memeewo kple tɔtɔewo—le esi lãmi totowo nɔa wo me zi geɖe ta.

Gakpe ɖe eŋu la, tsɔ nyinotsi si wotsyɔ alo esi me ami mesɔ gbɔ le o (ami alafa memamã 1 tɔ) ɖo nyinotsi si wometsyɔ o la teƒe, tsɔ margarine ɖo bɔta teƒe, eye tsɔ nyinotsibabla si me ami mesɔ gbɔ le o ɖo esi me ami sɔ gbɔ le la teƒe. Azɔ hã tsɔ nyinotsi tsrolo fafɛ, sherbet, alo yogurt fafɛ si me ami mesɔ gbɔ le o ɖo ice cream teƒe. Mɔ bubu si dzi nàto aɖe ʋumemi si nèɖuna dzi akpɔtɔe nye be nàɖe koklozi ƒe dzẽaƒe ɖuɖu dzi akpɔtɔ ahaɖu ɖeka alo eve pɛ le kwasiɖa ɖeka me; zã koklozi ƒe ɣiaƒe alo koklozi teƒenɔnuwo na nuɖaɖa kple numeme.

Ʋulɛ̃ kple aƒexewo ƒe lã kpakple tɔmelã wole teƒe ɖeka le Nuɖuɖu Ŋuti Mɔfiame Siwo le Agbakawo Me la me. Gake zi geɖe la, lãmi mesɔa gbɔ ɖe tɔmelã, koklolã, kple dɔkulã ɖuɖu ɖeka me abe le lã siwo nye nyilã, alẽlã, kple halã ene me o, eye enɔ te ɖe lã la ƒe lolome kple alesi woɖae dzi. Lãmi toto sɔ gbɔ ɖe nyilãtutu si woƒo, lãtutu bablɛ, halã memee, kple lãtutu si wode lãdɔ me la me ŋutɔ. Nuɖuɖuŋutinunyala geɖe ɖo aɖaŋu be lã si me ami mesɔ gbɔ ɖo o, tɔmelã, kple aƒexewo ƒe lã si woaɖu gbesiagbe la nagasɔ gbɔ wu gram 170 o. Togbɔ be nunyiame le lã me nuwo abe aklã me hã la, ele be woaɖo ŋku edzi be zi geɖe la, ʋumemi sɔa gbɔ ɖe wo me.

Ame geɖe ɖua numeɖenuwo abe yevutee tɔtɔe, azi, atsiã, akpɔnɔ, tsokolet, kple nu mawo tɔgbe do ŋgɔ na nuɖuɣi alo le emegbe. Amesiwo kpɔ asixɔxɔ si le nusiwo naa lãmesẽ ŋu la aɖu numeɖenu siwo me ami mesɔ gbɔ le o abe blitɔtɔ si womede dzee alo bɔta o, atikutsetsewo, kple amagbe mumuwo abe carrot, celery, kple broccoli ene ɖe nu mawo teƒe.

Ŋkuléle Ðe Nuɖuɖumeŋusẽ ƒe Agbɔsɔsɔme Ŋu

Ne èɖua nuɖuɖu siwo me goma sɔ gbɔ le ɖe esiwo me ami sɔ gbɔ le teƒe la, viɖe nyuiwo ado tso eme. Ne ame loloe nènye la, wò lolome hã dzi aɖe akpɔtɔ. Zi alesi nèɖua bli ƒomeviwo, amagbewo, kple ayi geɖe ɖe lã teƒee la, zi nenemae màganɔ ami dem o.

Rosa, amesi míeyɔ le nyati evelia me di be yeaɖe yeƒe lolome dzi akpɔtɔ kilogram si ade 25 le ƒe ɖeka me. Hafi kilogram afã nado le eŋu la, ele be wòaɖu nuɖuɖumeŋusẽ si anɔ ʋee wu 3,500 si eƒe ŋutilã hiã. Ate ŋu awɔe ne megaɖua nu fũ o alo wòade kame geɖe wu. Rosa tia be yeawɔ nu evea siaa. Eɖe nuɖuɖumeŋusẽ si wòɖuna gbesiagbe dzi va ɖo 300. Eye eva nɔ azɔli zɔm abe kilometa 32 ene kwasiɖa ɖesiaɖe, ale be nuɖuɖumeŋusẽ si ade 1,500 gbãna le eŋu. Esi wòwɔ ɖe ɖoɖo sia dzi la, ete ŋu ɖe kilogram si ade afã le eƒe lolome ŋu kwasiɖa ɖesiaɖe.

Ne Èle Nu Ðum le Nuɖuɖudzraƒe

Nuɖuɖu siwo ɖaɖa tsɔna dzraƒewo va bɔ azɔ. Gake ehiã be woakpɔ nyuie elabena lãmi toto kple nuɖuɖumeŋusẽ sɔ gbɔ le nusiwo wodzrana me. Le kpɔɖeŋu me, nuɖuɖumeŋusẽ—siwo dometɔ geɖe tso lãmi me—si sɔ gbɔ tso 525 va ɖo 980 ye le nyilãtutu ƒoƒoe gã ɖeka alo eteƒe eve me. Zi geɖe la, ɖe wotɔa nuɖuɖu siwo ɖaɖa tsɔna alo wotsɔa nyinotsibabla si na wodea ami, nuɖuɖuvivinuwo, alo atadi tɔtɔe kpena ɖe wo ŋu. Nu mawo tɔgbe ɖuɖu ate ŋu agblẽ nu le wò lãmesẽ ŋu.

Ne dukɔ si me nuɖuɖudzraƒewo ƒe nuwo ɖi mee nèle la, ehiã be nàlé ŋku ɖe nuɖuɖu agbɔsɔsɔme si nèɖuna ŋu. Ne mète ŋu ɖu nuawo katã o la, àte ŋu abia be yeatsɔ mamlɛa ayi aƒemee. Amesiwo léa ŋku ɖe nusiwo woɖuna ŋu la ƒlea numeɖenu siwo le sue wu esi wolɔ̃a ɖuɖu. Srɔ̃tɔ aɖewo ƒlea nusi wolɔ̃a ɖuɖu agba ɖeka ko hemãna ɖuna, gake woƒlea salad kpenɛ. Nunya anɔ eme be nàkpɔ nyuie le nuɖuɖudzraƒe siwo ƒe nuwo ɖi ŋu. Nutsuɖuɖu ate ŋu adzro ame le teƒe siawo!

Nuɖuɖu si Ana Lãmesẽ Amesiame

Esime amesiwo le Ɣetoɖoƒedukɔwo me le avu wɔm kple lolo eye wokoa wo hetrɔa woƒe ʋusiƒe, wodoa atike na wo, woklẽa akaɖi ɖe lãme na wo tsɔ daa dɔ na wo, eye wowɔa atike xɔasiwo na wo la, ameƒomea me tɔ geɖe ya mekpɔa nu nyui ɖuna o alo dɔ wua wo wokuna gɔ̃ hã. Gake nuɖuɖu kple nunyiame ƒe kuxiawo azu gbaɖegbenyawo le Mawu ƒe xexe yeye si ƒe ŋugbe wòdo la me. Biblia do ŋugbe be: “Bli ado kpekpekpe le anyigba dzi kple towo tame.” (Psalmo 72:16) Ɣemaɣi la, ameƒomea anya alesi wòaɖu nu sɔ gbɔ si aɖe vi nɛ, elabena Biblia na kakaɖedzi mí be: “Duametɔ aɖeke magblɔ be, yele dɔ lém o.”—Yesaya 33:24.

Ɣemaɣi si lãmesẽ deblibo asu ame si la tu aƒe vɔ. Gake fifia la, míate ŋu adze agbagba be lãmesẽ nanɔ mía ŋu ase ɖe afi aɖe to nuɖuɖu siwo naa lãmesẽ ame tiatia tso esiwo sua mía si la me.

[Etenuŋɔŋlɔ]

[Aɖaka/Nɔnɔmetata siwo le axa 12]

Nuɖuɖu Ŋuti Mɔfiame Siwo Le Agbakawo Me

Tia nuɖuɖu geɖe le nunya me tso Nuɖuɖu Ŋuti Mɔfiame Siwo Woɖo Ðe Agbaka etetɔwo me

Lãmi, ami, kple suklinuwo

Mègaɖu wo fũ o

Nyinotsi, yogurt, kple notsibabla nuwo

Ðuɖu 2-3 gbe ɖeka

Amagbewo

Ðuɖu 3-5 gbe ɖeka

Abolo, bli, lu, ƒo, mɔli, kple amɔ nuwo

Ðuɖu 6-11 gbe ɖeka

Ʋulɛ̃, aƒexewo ƒe lã, tɔmelã, ayi, koklozi, kple ne hatsotsowo

Ðuɖu 2-3 gbe ɖeka

Atikutsetsewo

Ðuɖu 2-4 gbe ɖeka

[Afi Si Míexɔ Mɔɖeɖe Tso]

Etsoƒe: U.S. Department of Agriculture,

U.S. Department of Health and Human Services