Míenya be agbenɔnɔ kple no me dɔdzẽ kple edada mele bɔbɔe o. Esia ate ŋu asesẽ vevietɔ ne èle wò aƒeme le susu vovovowo ta. Gake nya nyuiae nye be nu geɖe li nàte ŋu awɔ le aƒeme atsɔ alé be na ɖokuiwò, akpɔ gbɔdzɔe vie, eye wòana wò agbenɔnɔ nanyo ɖe edzi. Le nyati sia me la, míaƒo nu tso aƒeme atike bɔbɔe aɖewo, kamedede, kple atsyɔ̃ɖoɖo ŋuti aɖaŋuɖoɖo siwo nàte ŋu adze agbagba akpe ɖe ŋuwò nànɔ te ɖe kansa ƒe dzesiwo kple atikewɔwɔ ƒe nugbegblẽ le ame ŋu nu ŋu.
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Vevesese kple ʋuʋudedi me gbɔdzɔe kple aƒemenuzazãwo
Amesiame ƒe ŋutilã to vovo. Le kansa ƒomevi si le ŋuwò, afisi wòɖo, kple alesi wowɔa atike na wò nu la, dzesi siwo nèkpɔna, abe vevesese, no ƒe ʋuʋu, kple ʋuʋudedi ene ate ŋu ato vovo. Dzɔgbenyuietɔe la, àte ŋu akpɔ gbɔdzɔe tso vevesese siawo me to nusiwo bɔ siwo wokpɔna le wò nuɖaƒe alo tsileƒe zazã me.
Nu vevitɔe nye be vevesese suesuesuewo koe esiawo nye. Ne èle veve sem vevie alo dzesi sesẽ bubuwo le ŋuwò la, ele be nàƒo nu kple wò ɖɔkta enumake.
Nu bɔbɔe aɖewo siwo nàte ŋu ate kpɔ le aƒemee nye esi.
| Aƒeme beléle na ame | Viɖe si le eŋu |
|---|---|
| Epsom Dzetsiléƒe | Ne wò ŋutigbalẽ ƒu eye wòle ʋuʋum la, tsɔ Epsom dze aɖe de tsi dzodzoe ƒe agba me. Esia kpena ɖe ame ŋu be nuteɖeamedzi kple dzimaɖitsitsi dzi ɖena kpɔtɔna, eye magnesium sulfate si le dze sia me naa gbɔdzɔe ame enumake tso ŋutigbalẽ si ƒu me. Ekpena ɖe ame ŋu hã be ʋuʋudedi dzi ɖena kpɔtɔna eye wòɖea aɖinuwo ɖa le ŋutilãa me. |
| Vuvɔ ƒe Compress | Tsɔ vuvɔ ƒe agba aɖe tso wò kpekpeɖeŋunanu gbãtɔ me eye nàtsɔe asisi ɖe wò no ƒe akpa siwo le veve sem eye wovuvu la dzi. Esia aɖe vevesese kple vuvua dzi akpɔtɔ. Gake ɖo ŋku edzi be mègatsɔ tsikpe asisi ɖe ŋutigbalẽa ŋu tẽ gbeɖe o.Xlãe ɖe avɔ dzadzɛ me ɣesiaɣi. |
| Akɔɖu ƒe Vinegar | Tsɔ akɔɖu vinegar vi aɖe tsaka kple tsi vi aɖe, tsɔ kotoklobo de eme, eye nàtsɔe asisi ɖe teƒe siwo vuvu le. Esia ate ŋu akpe ɖe ŋuwò nàɖu ʋuʋudedia dzi vaseɖe afi aɖe. |
Ðe wòle be míatrɔ wò tugbedzedze ƒe nɔnɔmewo viea?
Kansa dada abe atikewɔmɔnu ene ate ŋu asesẽ na míaƒe ŋutilã. Ɣeaɖewoɣi la, taɖawo gena, ŋutigbalẽ ƒuna, eye ɖawo gbɔdzɔna. Ele vevie be nàlé be na ɖokuiwò nyuie le ɣeyiɣi siawo tɔgbe me. Aɖaŋuɖoɖo bɔbɔe aɖewo siwo akpe ɖe ŋuwò nàna wò ŋutigbalẽ, ɖa, kple ɖawo nanɔ lãmesẽ me lae nye esi.
- Ne wò ɖa le gegem le atikewɔwɔ ta: Ele vevie ŋutɔ be nàna wò ta nade tsi eye màgana wòaƒu o. Ele be nàkpɔ eta tso ŋdɔkutsu hã me. Enyo be nàzã atike si me akɔɖumi, karɔt-ku ƒe ami, shea bɔta, kple zinc oxide vi aɖe le. Dzɔdzɔmeŋusẽ si kpɔa ame ta tso ɣe ƒe keklẽ me le esiawo si.
- Ƒo asa na tsi dzodzoe tsilele: Ɣesiaɣi si wòanya wɔ la, ɖe ɣeyiɣi si nèle tsi dzodzoe la dzi kpɔtɔ. Zã tsi fafɛ alo tsi fafɛ boŋ. De atike si naa tsi nɔa wò ŋutigbalẽ ŋu ne èle tsi vɔ teti . Esia ate ŋu akpe ɖe ŋuwò nàɖe kuɖiɖi, ʋuʋudedi, kple ʋuʋudedi dzi akpɔtɔ.
- Tsi nɔ eme: No tsi lita 2 ya teti (anɔ abe kplu 9 ene) gbesiagbe. Esia akpe ɖe ŋuwò be tsi nanɔ wò ŋutilã me eye wòaɖe wò atikewɔwɔ ƒe nugbegblẽ le ame ŋu dzi akpɔtɔ.
- Ƒo asa na adzalẽ kple ami ʋeʋĩ sesẽwo: Zã atike fafɛ si me ʋeʋẽ lilili mele o ne èle awuwo klɔm. Azɔ hã, ƒo asa na ʋeʋẽ lilili sesẽwo kple amadede wɔwɔe siwo le ŋutigbalẽlénuwo me. Esiawo ate ŋu ana ŋutigbalẽa naƒu eye wòasesẽ wu.
- Lé be na dzadzɛnyenye: Klɔ nu siwo nèzãna, abe makeup brush kple nail clippers ene, ŋu nyuie hafi nàzãe kple ne èzãe vɔ megbe. Le atikewɔwɔ me la, ŋutilãa ƒe dɔlélenutsiŋutete gbɔdzɔna, eyata dɔlékuiwo xɔxɔ ƒe afɔkua lolo wu.
Alesi nàdo ŋusẽ wò dɔlélenutsiŋutete to nuɖuɖu nyui me
Nuɖuɖu nyui si me vitamin, mineral, kple antioxidants sɔ gbɔ ɖoe nye wò ametakpɔnu nyuitɔ kekeake tso kansa me. Ana ŋusẽ nanɔ wò ŋutilã ŋu eye wòado ŋusẽ wò dɔlélenutsiŋutete. Ne anya wɔ la, dze agbagba nàde nuɖuɖu siwo gbɔna wò nuɖuɖu me.
| Nusiwo woatsɔ akpe ɖe nuɖuɖu ŋu | |
|---|---|
| Nuku blibowo | Nuwo abe lu, bli dzĩ, oats, kple buckwheat ene. |
| Amagbe damawo kple gbetikewo | Nuwo abe spinach, kale, collard greens, kple kale ene. |
| Tɔmelã siwo me ami le | Tɔmelã siwo me omega-3 sɔ gbɔ ɖo, abe salmon, mackerel, tuna, kple sardines ene. |
| Protein si me ami mesɔ gbɔ ɖo o | Koklolã si ŋu ŋutigbalẽ mele o, azi, koklozi, lãgbalẽ. |
| Atikutsetsewo kple atikutsetse bubuwo | Atikutsetse siwo me antioxidant sɔ gbɔ ɖo abe strawberry, blueberries, granate, kple blueberries ene. |
Azɔ hã, dze agbagba nàɖe nuɖuɖu siwo gbɔna dzi akpɔtɔ alo aɖe wo ɖa keŋkeŋ alesi nàte ŋui. Esiawo ate ŋu ana dɔdzẽ nadzi ɖe edzi le ŋutilãa me eye wòado alɔ kansa lãmenugbagbeviwo ƒe tsitsi.
| Nusiwo dzi woaɖe akpɔtɔ alo adzudzɔ | |
|---|---|
| Ahasesẽ | Aha ƒomevi ɖesiaɖe. |
| Sukli kple vivisese | Nuɖuɖu siwo me sukli le, nunono, abolo, bisiklet. |
| Nuɖuɖu siwo woɖana kabakaba | Nuɖuɖu siwo ŋu wotrɔ asi le ŋutɔ abe French fries kple burger ene. |
| Lã si ŋu wotrɔ asi le | Bacon, soseti, lãgbalẽgolo. |
| Carbohydrates siwo ŋu wokɔ | Abolomenuwo, abolo ɣi, bli ɣi (le agbɔsɔsɔ si sɔ me). |
| Nuɖuɖu siwo wofli | Nusianu si wofli goglo. |
Eɖanye be wokpɔ no me dɔdzẽ le ŋuwò alo wole atike wɔm na wò fifia o, ele vevie be nàlé be na ɖokuiwò. Tɔtrɔ suesuesuewo wɔwɔ le wò nuɖuɖu, atsyɔ̃ɖoɖo, kple vevesese dzi ɖuɖu me ate ŋu ana wò agbenɔnɔ kple susu nanyo ɖe edzi.
Gbedasi si Wotsɔ Yi Aƒeme
- Ameɖokuidzikpɔkpɔ nye no me dɔdzẽ dada ƒe mɔzɔzɔa ƒe akpa vevi aɖe. Ate ŋu ana wò ŋutilã kple susu ƒe lãmesẽ nanyo ɖe edzi ŋutɔ.
- Aƒeme atike bɔbɔewo li na vevesese suesuesuewo abe ŋutigbalẽ ƒe ʋuʋu kple ƒuƒu si atikewɔwɔ hena vɛ ene .
- Gake ne èse veve vevie, èvuvu wògbɔ eme, alo nèkpɔ dzesi sesẽ bubuwo la, yi ɖɔkta gbɔ enumake.
- Nuɖuɖu si me nunyiame le ɖuɖu le vevie ŋutɔ be ŋutilãa nalé dɔlélenutsiŋutete ɖe te. Ðe sukli, ami, kple nuɖuɖu siwo ŋu wotrɔ asi le dzi kpɔtɔ alesi nàte ŋui.
- Hafi nàwɔ tɔtrɔ gã aɖe le wò nuɖuɖu alo atsyɔ̃ɖomi siwo nèzãna ŋu la, nunya anɔ eme be nàƒo nu tso eŋu na wò ɖɔkta.
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