Ðe nèʋuʋua nu hetrɔna ne èmlɔ anyi le zã me evɔ mèdɔ alɔ̃ oa? Alo ɖe nènyɔna le ɣeyiɣi aɖe megbea? Esia nye kuxi gã aɖe na ame geɖe. Eyata egbea, mina míaƒo nu tso atikewɔmɔnu bubu siwo ate ŋu akpe ɖe alɔ̃dɔdɔ ƒe kuxi siawo ŋu, tsɔ kpe ɖe atike siwo Ɣetoɖoƒetɔwo ƒe ɖɔkta aɖe ŋlɔ na ame ŋu.
Nukawoe nye atikewɔmɔnu bubu siawo?
Kpuie ko la, míeyɔa "dɔdamɔnu bubu" alo "kpeɖeŋutɔ" be esiwo womezãna zi geɖe le Ɣetoɖoƒetɔwo ƒe atikewɔwɔ me o. Esiawo dometɔ aɖewoe nye tɔtrɔ le nuɖuɖu me, kamedede, susu ƒe hehexɔxɔ, kple agbenɔnɔ ƒe tɔtrɔ. Kpɔɖeŋu aɖewoe nye abɔtasisi, yoga, ŋugbledede, asilili ame ŋu, kple gbetikewo zazã.
Nya "kpeɖeŋutɔ" fia be wozãa atike siawo kpe ɖe atike siwo wò ɖɔkta ŋlɔ na wò ŋu. Ke hã, ne míeƒo nu tso "alternative" ŋu la, efia be ame aɖewo zãa esiawo ɖe atike siwo woŋlɔ na wo teƒe. Gake ɖo ŋku edzi be ele vevie be nàbia wò ɖɔkta hafi awɔ nane.
Nuɖuɖu siwo kpena ɖe ame ŋu le alɔ̃dɔdɔ me
Ame aɖewo zãa gbetikewo kple lãmetsiŋusẽtikewo tsɔ daa alɔ̃madɔmadɔ. Na míalé ŋku ɖe nusiwo wonye ŋu.
Gbetikewo ƒe Atikewo
Togbɔ be nusiawo nye dzɔdzɔmenuwo hã la, woƒe ŋusẽkpɔɖeamedzi ate ŋu ato vovo tso ame ɖeka gbɔ yi bubu gbɔ, eye numekuku geɖe gali woawɔ tso wo ŋu.
| Gbea ƒe ŋkɔ | Numeɖeɖe kple eŋudɔwɔwɔ |
|---|---|
| Valerian ye nye esia | Wozãa kea. Numekuku aɖewo ɖee fia be ate ŋu akpe ɖe ŋuwò nàdɔ alɔ̃ bɔbɔe eye nànɔ alɔ̃ dɔm eteƒe nadidi. Gake ele be woagaku nu me le eƒe dedienɔnɔ kple eƒe dɔwɔwɔ ŋu geɖe wu. |
| Chamomile kple Passionflower ƒe seƒoƒo | Wobua nusiawo be wonye alɔ̃dɔdɔ ƒe kpekpeɖeŋunu fafɛwo. Woate ŋu akpe ɖe alɔ̃dɔdɔ ƒe kuxiwo ŋu le ɣeyiɣi kpui aɖe me. Gake womeɖo kpe woƒe dedienɔnɔ dzi na wo zazã ɣeyiɣi didi o le atikewɔnyawo me haɖe o. |
| Gbe bubuwo | Wogblɔ be hops, ginseng, kple lemon balm hã nyo na alɔ̃dɔdɔ. Le dukɔwo abe Germany ene me la, dziɖuɖua da asi ɖe gbetikewo abe valerian kple hops ene dzi hena alɔ̃dɔdɔ ƒe kuxiwo. Ke hã, dzɔdzɔmeŋutinunya me numekuku ʋɛ aɖewo koe gakpɔtɔ le nusiawo ŋu. |
Vevietɔ wu la, gbetike siawo ate ŋu awɔ dɔ kple atike bubu siwo nèzãna. Eyata, mègano naneke si le abe esia ene ne mèƒo nu kple wò ɖɔkta o.
Nukae nye Melatonin?
Melatonin nye lãmetsi si pineal gland si le míaƒe ahɔhɔ̃ me wɔna le dzɔdzɔme nu. Kpuie ko la, melatonin ɖɔa míaƒe ŋutilã ƒe ɣeyiɣi ƒe didime , si kpɔa míaƒe alɔ̃dɔdɔ kple ŋudzɔnɔnɔ dzi.
Numekukuwo ɖee fia be melatonin kpeɖeŋutɔ ate ŋu akpe ɖe ame ŋu le alɔ̃dɔdɔ ƒe kuxiwo me, vevietɔ esiwo tso jet lag gbɔ. Togbɔ be woka nya ta be eƒe nugbegblẽ le ame ŋu mesɔ gbɔ o hã la, egahiã kokoko be woagawɔ numekuku tso nusiwo zazã ɣeyiɣi didi gblẽna le ame ŋu ŋu.
Ðe abɔtasisi kpena ɖe ame ŋu le alɔ̃dɔdɔ mea?
Atikewɔwɔ nye Chinatɔwo ƒe atikewɔwɔ ƒomevi aɖe si me wotsɔa aŋe nyui ŋutɔwo dea teƒe aɖewo koŋ le ŋutilãa ŋu. Ɣeaɖewoɣi la, wotsɔa esia kpena ɖe elektrikŋusẽ ƒe ʋuʋu sue aɖe alo dzoxɔxɔ si dona tso gbe siwo le bibim me ŋu. Woxɔe se be esia ate ŋu akpɔ ŋusẽ ɖe ŋutilãa ƒe dɔwɔwɔ dzi.
Numekuku sue geɖe ɖee fia be nu nyuiwo do tso alesi atikewɔwɔ na alɔ̃madɔmadɔ wɔa dɔe ŋu, gake numekuku geɖe hiã.
Ðiɖiɖeme Kple Ŋugbledede
Bu eŋu kpɔ, aleke nàwɔ adɔ alɔ̃ ne wò ta le du dzi ɣesiaɣi kple tamesusuwo eye wò lãmekawo le sesẽm ne èmlɔ anyi? Emae nye nusi mɔnu siawo ate ŋu akpe ɖe ŋuwò le.
Wokpɔe be aɖaŋuwo abe lãmekawo ƒe ɖiɖiɖeme vivivi kple ŋugbledede ene wɔa dɔ ŋutɔ le alɔ̃madɔmadɔ dada me. Amesiame ate ŋu asrɔ̃ aɖaŋu siawo. Gake ebia kwasiɖa geɖe ƒe hehexɔxɔ hafi nàte ŋu abi ɖe wo me nyuie eye wòawɔ dɔ nyuie le kpekpeɖeŋu nana wò be nàdɔ alɔ̃ me.
Numekukuwo ɖee fia hã be ŋugbledede nana lãmetsi si nye melatonin, si kpena ɖe ame ŋu le alɔ̃dɔdɔ me la wɔwɔ dzina ɖe edzi le ŋutilãa me.
Ðe kamedede nana alɔ̃dɔdɔ nyona ɖe edzia?
Ẽ, kakaɖedzitɔe! Kamedede edziedzi nana alɔ̃dɔdɔ ƒe nyonyome nyona ɖe edzi. Esia ɖea vi na sɔhɛwo kpakple ame tsitsiwo koŋ.
Numekuku siwo wowɔ nyitsɔ laa ɖee fia be kamedede fafɛ abe Tai Chi ene gɔ̃ hã ate ŋu ana ame tsitsiwo ƒe alɔ̃dɔdɔ nanyo ɖe edzi. Wokpɔe hã be Tibettɔwo ƒe yoga kpena ɖe alɔ̃dɔdɔ ƒe kuxiwo ŋu le kansadɔnɔwo ŋu.
Gake nu vevitɔ kekeake si dzi nàɖo ŋkui enye si: Ele be nàwu kamedede nu gaƒoƒo etɔ̃ va ɖo ene ya teti hafi amlɔ anyi. Ne èdea kame sesĩe akpa eye wògogo be nàmlɔ anyi la, ate ŋu agblẽ wò alɔ̃dɔdɔ me.
Kpɔ nyuie ne èle atikewɔmɔnu bubuwo zãm!
Mègasusu be atikewɔwɔ siawo nye ‘dzɔdzɔmenuwo’ le esi wole dedie ta ko o. Vevietɔ gbetikewo ate ŋu awɔ dɔ kple atike bubu siwo nàte ŋu anɔ zãm. Eyata bu nu siawo ŋu nyuie hafi nàdze nusiawo gɔme.
- Ƒo nu kple wò ɖɔkta ɣesiaɣi. Na wò ɖɔkta nanya hafi nàdze atikewɔwɔ bubu ɖesiaɖe abe esia ene gɔme. Gblɔ atikewɔmɔnu bubu siwo zãm nèle fifia hã nɛ.
- Nya nu tso eƒe nugbegblẽ le ame ŋu. Ne èkpɔ ʋuʋudedi, ʋuʋudedi, dzi ƒe tsotso kabakaba, aɖuɖɔtoe, alo ŋutigbalẽ ƒe ʋuʋu la, dzudzɔ gbetikea nono eye nàna wò ɖɔkta nanya enumake.
- Mègana boblododowo naflu wò o. Mègaxɔ nusianu si nèsena le boblododowo me tso gbetikewo ŋu dzi se ko o. Di nyatakakatsoƒe siwo ŋu dzɔdzɔmeŋutinunya ƒe gɔmeɖoanyi le ɣesiaɣi.
- Kpɔ nyuie ne èle atikewo tiam. Tia nusiwo ŋu ŋkɔ nyui le eye woate ŋu aka ɖe wo dzi ko. Azɔ hã, kpɔ egbɔ be woŋlɔ numiemiea ƒe ŋkɔ (si me eƒe dzɔdzɔmeŋutinunya ŋkɔ hã le), amesi wɔe ƒe ŋkɔ kple adrɛs, eƒe hatsotso ƒe xexlẽdzesi, ŋkeke si dzi wòawu enu, agbɔsɔsɔme si wòazã, kple eƒe nugbegblẽ le ame ŋu ɖesiaɖe si ate ŋu ado tso eme la nyuie.
Gbedasi si Wotsɔ Yi Aƒeme
- Ƒo nu kple wò ɖɔkta ɣesiaɣi hafi nàte alɔ̃dɔdɔ ƒe kuxiwo ƒe atike bubu ɖesiaɖe kpɔ.
- Esi nane nye "dzɔdzɔme" ta la, mefia be ele "dedie" 100% o. Woate ŋu agblẽ nu le atike bubuwo ŋu eye woawɔ dɔ kple atike bubuwo hã.
- Gbetikewo ate ŋu awɔ dɔ kple atike bubu siwo zãm nèle afɔkutɔe, eyata kpɔ egbɔ be yegblɔ nusianu si nèzãna na wò ɖɔkta.
- Ŋugbledede, ɖiɖiɖememɔnu, kple kamedede edziedzi nye mɔ eve siwo le dedie wu eye wowɔa dɔ nyuie wu siwo dzi woato ana alɔ̃dɔdɔ nanyo ɖe edzi.
- Ne èle gbetikewo ƒlem la, xlẽ nusi woŋlɔ ɖe edzi nyuie eye nàƒlee tso teƒe si dzi nèka ɖo ko.
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