Sese le ɖokuiwò me be yeɖi ƒo, taɖuame, kuviawɔwɔ kple didi be yeawɔ naneke o... Ðe esiawo nya nyuiea? Masesẽ sia si dona tso aɖuɖɔ me yiyi nyuie le nugododeƒe yiyi megbe la doa dziku ŋutɔŋutɔ. Ðewohĩ wò hã èle fu kpem le nusi míeyɔna le atikewɔwɔ me be ‘Aɖuɖɔtoe si Nɔa Anyi Didi’ ta. Esia nye kuxi si bɔ ŋutɔ le mía dome le Sri Lanka.
Nuka tututue nye dɔmeɖui sia si nɔa anyi didi?
Kpuie ko la, esia ate ŋu ase le eɖokui me be ame ɖesiaɖe to vovo. Le ame aɖewo gome la, efia be womate ŋu ayi tsileƒe kwasiɖa geɖe o. Le ame bubuwo gome la, efia be woanɔ agbagba dzem ahanɔ agbagba dzem be woayi tsileƒe. Ame geɖe ɖɔnɛ be, "sese le ɖokuiwò me be ehiã be yeayi tsileƒe, gake ɣeyiɣi didi ka kee nèɖanɔ anyi o, naneke medzɔna o."
Le atikewɔwɔ me la, zi geɖe la, míeɖea nɔnɔme sia gɔme be aɖuɖɔtoe si mede zi etɔ̃ o kwasiɖa sia kwasiɖa hena ɣleti geɖe . Gake esi míebua zi nenie míeyina tsileƒe ŋu ɣeaɖewoɣi o ta la, ɖewohĩ gɔmesese sia maku ɖe amesiame ŋu o. Nusi le vevie enye alesi nèsena le ɖokuiwò me be yeƒe dzi dze eme.
Nyateƒenyawo kple gli siwo ku ɖe dɔmeɖui ŋu le hadomegbenɔnɔ me
Ame geɖe vɔ̃na na nya sia madzemadzee le woƒe sidzedze ƒe anyimanɔmanɔ ta. Wotsia dzi ɖe nuwo abe "Nukatae esia le dzɔdzɔm ɖe dzinye?" kple "Ðe esia nye dɔléle sesẽ aɖe ƒe dzesia?" Eyata, mina míalé ŋku ɖe nukpɔsusu totro aɖewo siwo le amewo si ku ɖe esia ŋu kple nusi nye nyateƒea ŋu gbã.
| Amlima | Nyateƒea |
|---|---|
| Ebɔ ne mèyi tsileƒe zi ɖeka ya teti gbesiagbe o. | Xexeame me tɔwo ƒe 50% medea aɖuɖɔ zi ɖeka gbesiagbe o, eyata mebɔ be woaɖe aɖuɖɔ si menye gbesiagbe o. |
| Ne woto aɖuɖɔ me la, "aɖi" siwo le dɔgboa me la ƒoa ƒu ɖe ŋutilãa me. | Esia nye susu si mesɔ kura o. Dzɔdzɔmeŋutinunya me kpeɖodzi aɖeke meli si fia be aɖuɖɔtoe si tsi megbe nana aɖiwo ƒoa ƒu ɖe ŋutilãa me alo hea dɔlélewo abe kansa ene vɛ o. |
| Ne èle tsitsim la, zi nenie nèyia tsileƒe dzina ɖe edzi. | Le nyateƒe me la, nusi to vovo na emae nye nyateƒe. Ne míele tsitsim la, míaƒe ŋutilã megawɔa dɔ nyuie o, eyata ɖewohĩ ahiã be míayi tsileƒe edziedzi o. |
| Ne èno tsi geɖe, ɖua nuɖuɖu siwo me fibre sɔ gbɔ ɖo, eye nèdea kame la, màtsi dɔme gbeɖe o. | Togbɔ be nu siawo le vevie ŋutɔ hã la, ɣeaɖewoɣi la, susumenuwo (abe nuteɖeamedzi sesẽ, blanuiléle) kple atikewɔwɔ me nɔnɔme bubuwo (abe thyroid hormone ƒe anyimanɔmanɔ ene) hã ate ŋu ahe dɔmeɖui vɛ. |
Nukatae míexɔa dɔmeɖui?
Ne míeɖu nuɖuɖu vɔ la, etoa míaƒe nuɖuɖumeŋusẽ me. Le mɔzɔzɔ sia me la, dɔgbowo xɔa tsi kple nunyiame siwo tso nuɖuɖua me yia ŋutilãa me. Nusi susɔe nye aɖuɖɔ. Emegbe la, dɔgbowo ƒe tete (aɖuɖɔ) ƒoa aɖuɖɔ sia doa goe le ŋutilãa me.
Míele nu ƒom tso nu vevi eve siwo hea dɔmeɖui vɛ ŋu:
1. Tsi xɔxɔ fũu akpa: Nufiafia ɖekae nye be ne dɔgboa xɔ tsi geɖe wu alesi wòhiã la, aɖuɖɔa ƒuna eye wòsesẽna, si wɔnɛ be esesẽna be woato eme.
2. Tɔtrɔ siwo vaa lãmetsiŋusẽ ƒe dɔwɔwɔ me: Nufiafia bubue nye be lãmetsi aɖewo ƒe dɔwɔwɔ le ŋutilãa me ƒe dɔmawɔmawɔ nyuie gbɔe nɔnɔme sia ate ŋu atso.
Wogale numekuku wɔm tso esia ŋu kokoko.
Nu 6 siwo wòle be woasrɔ̃ atsɔ aɖu dɔmeɖui dzi
Be míaɖu nɔnɔme sia dzi la, ele be míawɔ tɔtrɔ sue aɖewo le míaƒe agbenɔnɔ me.
1. Ðo tsileƒe yiyi ƒe numame anyi: Dze agbagba nàyi tsileƒe le ɣeyiɣi ɖeka me gbesiagbe, vevietɔ le ŋdi me, elabena míaƒe dɔgbowo wɔa dɔ wu le ŋdi me.
2. Ðo to wò ŋutilã: Mègahe tsileƒe yiyi ɖe megbe ne èse le ɖokuiwò me o. Ne èsusu be, "Mayi le aɖabaƒoƒo ɖeka megbe" la, ɖewohĩ didia ato ŋuwò. Zi alesi aɖuɖɔa nɔa wò dɔgbo me ɣeyiɣi didi la, zi nenemae wòxɔa tsi geɖe, si wɔnɛ be wòƒuna eye wòlolona.
3. Na wò susu naɖe dzi ɖi: Nuteɖeamedzi gblẽa nu le ŋutilã bliboa ŋu, eye dɔgboa hã le eme. Eyata, srɔ̃ gbesiagbe mɔnu aɖe si dzi nàto ana wò susu naɖe dzi ɖi (abe ŋugbledede, haƒoƒo sese ene). Mègaƒu du yi tsileƒe o.
4. No tsi kple tsi geɖe: Wokafui be nàno tsi kplu 8 ya teti gbesiagbe. No nu geɖe wu le ŋkeke siwo dzi yame xɔ dzo kple ne èle kame dem.
5. Tsɔ fibre de wò nuɖuɖu me:De nuɖuɖu siwo me fibre sɔ gbɔ ɖo wu wò nuɖuɖu me, abe mɔli, amagbewo, atikutsetsewo, kple bli dzẽ ene. Fiber naa nu gbogbo aɖewo kpena ɖe aɖuɖɔ ŋu, si kpena ɖe wo ŋu wotoa eme bɔbɔe.
6. Ƒo nu kple wò ɖɔkta: Togbɔ be atike kple aɖuɖɔtoe ƒomevi vovovowo li na esia hã la, atikewɔlawo ƒe aɖaŋuɖoɖo te eye ɣeyiɣi kpui aɖe koe wòle be woazã wo . Mègayi atikedzraƒe ko aɖaƒle atike le wò didi nu o.
Ðo ŋku edzi be aɖuɖɔtoemetikewo zazã ɣeyiɣi didi ate ŋu ana dɔmeɖui nagagblẽ ɖe edzi. Eya ta, dze agbagba nàtrɔ agbenɔnɔ gbã.
Ɣekaɣie wòle be nàkpɔ ɖɔkta godoo?
Togbɔ be woate ŋu akpɔ dɔmeɖui si sɔ gbɔ to agbenɔnɔ ƒe tɔtrɔ me hã la, nɔnɔme aɖewo li siwo me atikewɔlawo ƒe aɖaŋuɖoɖo hiã godoo.
Ne ède dzesii be tɔtrɔ kpata le wò dɔgbo ƒe nɔnɔmewo ŋu, alo ne èle dɔgbo yeye aɖe me tom la, yi wò ɖɔkta gbɔ. Ɣeaɖewoɣi la, dɔmeɖui ate ŋu anye dɔléle sesẽ aɖe abe dɔgbo me kansa ene ƒe dzesi kaba.
Azɔ hã, nɔnɔmewo abe ʋumenugbagbeviɣidɔ, dɔgbo si doa dziku (IBS), Parkinson ƒe dɔléle, kple suklidɔ hã ate ŋu ana ame natsi dɔme. Nɔnɔmea dada ate ŋu akpe ɖe ame ŋu le dɔmeɖui me.
Kpɔ nyuie le nuxlɔ̃amedzesi siawo ŋu:
Ne dzesi siwo gbɔna la dometɔ ɖeka alo esi wu nenema le ŋuwò la, yi ɖɔkta gbɔ enumake.
- Dɔmeɖui si nɔa anyi wu kwasiɖa eve.
- Ehiã be woayi tsileƒe zi ɖeka, si womeɖe o.
- Ʋu le aɖuɖɔ me.
- Aɖuɖɔtoe yibɔ alo tarry.
- Dɔgbo ƒe vevesese sesẽ.
- Lolo dzi ɖeɖe kpɔtɔ kpata.
Ne èyi wò ɖɔkta gbɔ la, gblɔ atike siwo katã nèzãna (vitamin kple iron kpeɖeŋutɔ hã le eme) na wo. Vevesesenutsitike aɖewo, ʋusɔgbɔdɔtikewo, kple gayibɔtikewo hã ate ŋu ana ame natsi dɔme. Wò ɖɔkta ado wò kpɔ, aɖo wò ɖe dodokpɔ bubuwo wɔwɔ ne ehiã, eye wòana atike si sɔ wu la wò.
Gbedasi si Wotsɔ Yi Aƒeme
- Dɔmeɖui si nɔa anyi didi nye dɔléle si bɔ ŋutɔ eye wòɖea fu na ame.
- Mebɔ be màyi tsileƒe gbesiagbe o. Xexlẽme ɖesiaɖe si anɔ zi etɔ̃ le kwasiɖa me va ɖo zi etɔ̃ gbesiagbe ate ŋu anye nusi sɔ.
- Woate ŋu aɖu nɔnɔme sia dzi akpa gãtɔ to agbenɔnɔ ƒe tɔtrɔ bɔbɔewo (tsinono, nuɖuɖu si me fibre sɔ gbɔ ɖo ɖuɖu, kamedede, kple ɖoɖowɔɖi si mewɔa tɔtrɔ o ɖoɖo anyi) me.
- Mègazã aɖuɖɔtoemetikewo ɣeyiɣi didi ɖɔktawo ƒe aɖaŋuɖoɖo manɔmee o.
- Ne ʋu le wò aɖuɖɔ me, ƒodo le veve sem vevie, alo wò dɔgbo ƒe nɔnɔme trɔ kpata la, yi ɖɔkta gbɔ enumake.
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