Nibii Kpawo Ni Wɔbaanyɛ Wɔfee Kɛkura Wɔniyenii Ni Wɔná Gbɔmɔtsoŋ Hewalɛ
Nɔ hewɔ ni esa akɛ wɔkwɛ wɔniyeli jogbaŋŋ
Bei pii lɛ, niyenii ni oyeɔ lɛ baanyɛ ehã oná gbɔmɔtsoŋ hewalɛ loo hela amɔ bo. Kɛ́ oye niyenii ni he tse loo akura lɛ jogbaŋŋ ni hewalɛ yɔɔ mli lɛ, obaaná gbɔmɔtsoŋ hewalɛ kpakpa. Shi kɛ́ oye niyenii ni he tseee, loo akurako lɛ jogbaŋŋ ni hewalɛ bɛ mli lɛ, ebaanyɛ ewo bo hela, tamɔ bɔ ni kɛ́ wɔkɛ pɛtro ni ehiii wo lɔle mli lɛ, ebaanyɛ ehã lɔle lɛ naagbai lɛ. Ekolɛ, helai nɛɛ ejieŋ amɛhiɛ kpo amrɔ nɔŋŋ, shi amɛbaaba kɛ̃.—Galatiabii 6:7.
Jeŋ Hewalɛnamɔ Gbɛjianɔtoo, ni ji World Health Organization (WHO) lɛ kɛɛ “maŋ fɛɛ maŋ yɛ naagba ko kɛ̃ yɛ hewalɛnamɔ gbɛfaŋ, no ji mɛi komɛi náaa niyenii kpakpa amɛye, ni mɛi komɛi hu eshwishwii fe nine.” Kɛ́ ofɔɔ niyenii ni akurako lɛ jogbaŋŋ yeli loo nibii ni anuɔ ni akurako amɛ jogbaŋŋ numɔ lɛ, obaanyɛ oná tsui hela, strok, diabetes ni ji sikli hela, kɛ kansa. Niiamlitaomɔ ko tsɔɔ akɛ, kɛ́ hooo kwraa lɛ, mɛi akpekpei 11 gboiɔ yɛ afi kome mli yɛ niyenii kpakpa ni amɛnáaa amɛye loo shwi ni amɛshwi fe nine lɛ hewɔ. WHO lɛ kɛɛ, akɔntaabuu ko tsɔɔ akɛ niyenii ni efite loo akurako lɛ jogbaŋŋ lɛ gbeɔ mɛi akpe kɛ sɛɛ daa gbi, ni ewoɔ mɛi akpekpei ohai abɔ hu hela daa gbi.
Biblia mli shishitoo mlai yeɔ ebuaa wɔ ni wɔnaa nɔ hewɔ ni esa akɛ wɔkura wɔniyenii jogbaŋŋ loo ehe atse ni hewalɛ ahi mli lɛ. Biblia lɛ tsɔɔ akɛ Nyɔŋmɔ ŋɔɔ “wala jɛɔ.” (Lala 36:9) Wala ji nikeenii, ni kɛ́ wɔfee nibii ni baahã wɔ kɛ wɔweku lɛ mli bii aná gbɔmɔtsoŋ hewalɛ kpakpa lɛ, no tsɔɔ akɛ wɔhiɛ sɔɔ nikeenii nɛɛ. Naa nibii komɛi ni obaanyɛ ofee koni oná gbɔmɔtsoŋ hewalɛ kpakpa.
Ŋaawoi ejwɛ ni tsɔɔ bɔ ni esa akɛ wɔkura wɔniyenii koni efee shweshweeshwe
1. Fɔ niyenii kɛ nibii ni okɛbaafee niyenii lɛ ahe jogbaŋŋ.
Mɛni hewɔ? Kɛ́ muawai a ni he yɔɔ oshãra bote niyenii loo onu mli, ni oye loo onu lɛ, hela baanyɛ amɔ bo.
Mɛi ni ekase adesai hewalɛnamɔ he nii lɛ kɛɔ akɛ:
Dani obaahoo nii loo okɛ onine baata he lɛ, okɛ nu kɛ samla afɔ odɛŋ. b Kɛ́ hooo kwraa lɛ, esa akɛ odɛ̃fɔmɔ lɛ ahe sɛkɛnsii 20. Fɔ oniji asɛɛ, owaobii ateŋ, kɛ owaobii lɛ anaa jogbaŋŋ. Jalemɔ odɛŋ ni otsumɔ odɛŋ jogbaŋŋ.
Okɛ nu kɛ samla asha chopping board, tsɛnsii, kɛ nibii krokomɛi amli jogbaŋŋ. Agbɛnɛ hu, kaafolɔ nibii ni ahoɔ kɛ nibii ni ahooo fɛɛ yɛ chopping board kome too lɛ nɔŋŋ nɔ.
Fɔ aduawai kɛ yelibai fɛɛ ahe jogbaŋŋ, ni kɛ́ he ni oyɔɔ lɛ, akɛ nu kpakpa efɔɔɔ nidumɔ lɛ, obaanyɛ okɛ ŋoo-nu afɔ aduawai kɛ yelibai lɛ ahe.
2. Okɛ niyenii ni ahoko akafutu niyenii ni ahoo.
Mɛni Hewɔ? Ejaakɛ muawai ni yɔɔ niyenii ni ahoko, tamɔ tsina loo, too loo, kɛ amɛhenɔi lɛ amli lɛ baanyɛ afite niyenii krokomɛi lɛ.
Mɛi ni ekase adesai hewalɛnamɔ he nii lɛ kɛɔ akɛ:
Kɛ́ oyaye jara lɛ, okɛ niyenii ni ahoko, tamɔ tsina loo, too loo kɛ amɛhenɔi lɛ akafutu niyenii ni ahoo momo aloo ahoko lɛ owo nɔ kome mli, ni okɛkato he kome too lɛ nɔŋŋ hu.
Kɛ́ ofolɔ tsina loo, too loo, kɛ amɛhenɔi lɛ ogbe naa lɛ, fɔ odɛŋ, kakla lɛ, kɛ chopping board lɛ he jogbaŋŋ dani ofolɔ nɔ kroko.
3. Hoomɔ niyenii lɛ koni ebe jogbaŋŋ.
Mɛni Hewɔ? Ja niyenii edɔ waa dani muawai ni woɔ mɔ hela ni yɔɔ mli lɛ gboɔ.
Mɛi ni ekase adesai hewalɛnamɔ he nii lɛ kɛɔ akɛ:
Hã niyenii ama la nɔ kɛyashi ebaadɔ waa. Dani niyenii komɛi tamɔ tsina loo, too loo, kɛ amɛhenɔi baabe jogbaŋŋ lɛ, esa akɛ ema la nɔ ni edɔ waa (eshɛ 70 degrees Celsius), kɛ́ hooo kwraa lɛ sɛkɛŋsii 30.
Esa akɛ ohã flɔ kɛ wonu atswa dani owo yɛ la nɔ.
Kɛ́ oodɔ niyenii ko ni ohoo momo lɛ, hã edɔ waa ni lamɔ afã yɛ mli dani oye.
4. Okɛ niyenii ato jogbaŋŋ, kuramɔ lɛ jogbaŋŋ bɔ ni efiteŋ.
Mɛni Hewɔ? Kɛ́ okɛ niyenii to he ko ni dɔlɛ shɛɔ 5 degrees Celsius kɛmiimɔ 60 degrees Celsius, ni ema nɔ aaafee minitii 20 lɛ, muawai ni yɔɔ mli lɛ baanyɛ aku abɔ he toi enyɔ. Kɛfata he lɛ, kɛ́ okɛ tsina loo, too loo, kɛ amɛhenɔi lɛ etooo jogbaŋŋ lɛ, muawai komɛi baanyɛ ahã pɔizin aba mli, ni ekɔɔɔ he eko bɔ ni obaahoo lɛ ohã lɛ, pɔizin lɛ ejeŋ mli.
Mɛi ni ekase adesai hewalɛnamɔ he nii lɛ kɛɔ akɛ:
Bɔ ni afee ni muawai ayi akafa yɛ niyenii mli ni amɛfite lɛ lɛ, esa akɛ odɔ niyenii lɛ waa loo okɛwo friji mli.
Kɛ́ tsu mli edɔ bɔ ni sa lɛ, kaahã niyenii ma shi ni eye fe ŋmɛlɛtswai enyɔ, ni kɛ́ tsu mli edɔ waa fe 32 degrees Celsius lɛ, kaahã niyenii ma shi ni eye fe ŋmɛlɛtswaa kome.
Kɛ́ ahoo niyenii lɛ, esaaa akɛ amɛɔ ni emli jɔɔ kwraa dani ayeɔ.
Ŋaawoi etɛ ni tsɔɔ bɔ ni esa akɛ wɔye nii ni wɔná gbɔmɔtsoŋ hewalɛ
1. Ye aduawai srɔtoi kɛ yelibai gbi fɛɛ gbi.
Anáa niyenii mli hewalɛi tamɔ vitamins, minerals, kɛ ekrokomɛi ni he miihia kɛhã gbɔmɔtsoŋ hewalɛnamɔ lɛ yɛ aduawai kɛ yelibai amli. WHO lɛ ewie akɛ, kɛ́ hooo kwraa lɛ daa gbi lɛ, esa akɛ niyenii ni oyeɔ lɛ mlijaa enumɔ mli ekome afee aduawai kɛ yelibai. Niyenii ni staate (starch) yɔɔ mli, tamɔ atomo kɛ duade lɛ, fataaa enumɔ mlijaa mli ekome nɛɛ he.
2. Kaafɔ fɔ nibii yeli.
Jeŋ Hewalɛnamɔ Gbɛjianɔtoo lɛ woɔ ŋaa ni akafɔ niyenii ni ashi loo tsɛnsi mli niyenii (processed foods), loo niyenii ni ashã ni bei pii lɛ, awoɔ amɛ tsofã lɛ yeli. Kɛ́ ebaahi lɛ, okɛ fɔ ni wɔɔɔ afɔ nihoomɔ. c Fɔ ni wɔɔɔ hi fe fɔ ni wɔɔ.
3. Gbɔ ŋoo kɛ sikli abɔ ni oyeɔ lɛ nɔ.
WHO lɛ jieɔ yi akɛ, esaaa akɛ onukpai yeɔ ŋoo ni fa fe tii awale kome daa gbi. WHO lɛ jieɔ yi hu akɛ daa gbi lɛ, esaaa akɛ sikli falɛ ni wɔyeɔ faa fe tii awale 12. d Tsɛnsi mli niyenii kɛ dãi babaoo yɛ ni sikli ji nɔ titri ni akɛfeɔ. Akɛ nɔkwɛmɔnɔ lɛ, sikli tii awale 10 ni yɔɔ lamlee (soft drink) dãa tɔ bibioo kome mli. Eyɛ mli akɛ lamlee nyɛɔ ehāa onuɔ he akɛ oye nii ni otɔ moŋ, shi niyenii hewalɛ ni yɔɔ mli lɛ faaa, ni bei komɛi lɛ eko kwraa bɛ mli.
Biblia lɛ kɛɔ akɛ: “Hiɛtɛ̃lɔ naa oshãra lɛ, ni eteɔ ehe, shi mɔ ni jwɛŋmɔ esako lɛ, ebɛŋkɛɔ he, ni enaa amane.” (Abɛi 22:3) Kɛ́ okɛ hiɛshikamɔ to oniyeli he gbɛjianɔ, ni ona tsakemɔi ni sa akɛ ofee, ni ofee lɛ, okɛ no tsɔɔ Nyɔŋmɔ akɛ ohiɛ sɔɔ wala kɛ gbɔmɔtsoŋ hewalɛnamɔ ni ekɛdro bo lɛ.
Susumɔi ni ejaaa ni ahiɛ yɛ niyenii kɛ niyeli he
Susumɔ ni ejaaa: Kɛ́ niyenii ko yɛ akɔnɔ, ejeɔ ŋma, ni eŋɔɔ lɛ, obaanyɛ oye ni efeŋ bo nɔ ko.
Anɔkwa sane: Ja muawai biliɔn 10 kɛ sɛɛ yɛ nu ni falɛ aaashɛ lita 1 mli dani obaana akɛ nu lɛ miihe asha, ni ehiɛ etsake, shi muawai ni yeɔ awui 15 kɛmiimɔ 20 pɛ po baanyɛ awo bo hela. Bɔ ni afee ni oná nɔmimaa akɛ oniyenii, kɛ nu, kɛ ehenɔi lɛ yɛ shweshweeshwe lɛ, kɛ́ oohoo nii, ootĩ niyenii ohã koni aye, loo ookura niyenii lɛ oto lɛ, okɛ gbɛtsɔɔmɔi ni tsɔɔ bɔ ni esa akɛ nii lɛ amli adɔ loo ejɔ, kɛ bei abɔ ni esa akɛ eye lɛ atsu nii.
Susumɔ ni ejaaa: Adɔdɔji fiteee niyenii.
Anɔkwa sane: Adɔdɔji hiɔ hei ni tseee, ni nibii ni amɛyeɔ lɛ eko ji sɛbo loo wamɔ, no hewɔ lɛ, bei pii lɛ, muawai akpekpei abɔ ni woɔ mɔ hela hiɔ amɛnaji ahe. Bɔ ni afee ni adɔdɔji akabasɔmɔ niyenii nɔ ni ewo mɛi hela lɛ, bu niyenii lɛ naa jogbaŋŋ.
Susumɔ ni ejaaa: “Miye niyenii ni niyenii hewalɛ kpakpa ko bɛ mli, loo amɛhe tseee aahu akɛ, kɛ́ mitsake mli po lɛ, ewaŋ mi.”
Anɔkwa sane: Niiamlitaolɔi ena akɛ, kɛ́ oyeɔ niyenii ni hewalɛ yɔɔ mli bianɛ lɛ, ogbooo mra, ni kɛ́ otee nɔ oye niyenii kpakpa ni hãa mɔ náa hewalɛ lɛ, ebaahã oná gbɔmɔtsoŋ hewalɛ kpakpa.
a Muawai ji kooloi bibii ni wɔnyɛŋ wɔkɛ wɔhiŋmɛi folo ana. Ekomɛi ji nɔ ni Blɔfo tsɛɔ lɛ bacteria, virus, kɛ parasite lɛ. Kooloi bibii nɛɛ ekomɛi hi hã gbɔmɔtso lɛ, shi ekomɛi baanyɛ aye bo awui loo amɛgbe bo po.
b Nu kɛ samla jieɔ muawai fe nu folo kɛkɛ ni akɛfɔɔ dɛŋ.
c Fɔ ni wɔɔɔ ji fɔ ni kɛ́ akɛmaaa la nɔ po lɛ, ewɔɔɔ.
d Sikli ni awieɔ he yɛ biɛ lɛ kɔɔ sikli ni afee, tamɔ sikli ni akɛwoɔ niyenii mli nɛkɛ, kɛ sikli ni yɔɔ wo mli, sikli ni anáa kɛjɛɔ tsofāi kɛ dãji ni akɛ aduawai feɔ lɛ amli. Sikli ni yɔɔ aduawai, yelibai, kɛ mliki mli lɛ fataaa enɛ he.
