Ðe mèyi nugododeƒe le ŋkeke ʋɛ aɖewoe nye esia oa? Ðe nèsena le ɖokuiwò me be yeƒe dzi dze eme ŋutɔ, abe ɖe wò dɔgbo yɔ enea? Ðe nèsena le ɖokuiwò me be yemeto aɖuɖɔ me nyuie le nugododeƒe yiyi gɔ̃ hã oa? Esia menye wò ɖeɖeko tɔ o, esia nye kuxi si bɔ ɖe ame geɖe si le míaƒe dukɔa me. Eyata egbea, mina míaƒo nu tso nɔnɔme sia si woyɔna be dɔmeɖui kple nusi míate ŋu awɔ atsɔ aɖee ɖa ŋu.
Nukae nye dɔmeɖui?
Kpuie ko la, dɔmeɖui nye aɖuɖɔtome dodo sesẽ. Zi geɖe la, ame aɖe tsia aɖuɖɔ zi ɖeka alo zi eve gbesiagbe, alo ŋkeke eve ɖesiaɖe. Esia ate ŋu ato vovo tso ame ɖeka gbɔ yi bubu gbɔ. Gake ne ehiã be nàyi tsileƒe mede zi etɔ̃ le kwasiɖa me o eye aɖuɖɔa sesẽ, ƒu, alo le sue , ate ŋu anye dɔmeɖui.
Le ɣeyiɣi sia me la, àte ŋu ase nu siwo gbɔna la gɔme:
- Ɣeyiɣi didi aɖe xɔxɔ be woaɖe aɖuɖɔ.
- Mesena le ɖokuinye me be nye dɔgbo mekɔ keŋkeŋ le nugododeƒe yiyi gɔ̃ hã o.
- Sese le eɖokui me be nane tsi aɖuɖɔtoe me.
Ne dzesi siawo nɔa anyi kwasiɖa 12 alo esi wu nenema la, míeyɔnɛ be dɔmeɖui si nɔa anyi didi.
Atike bɔbɔe siwo nàte ŋu awɔ le aƒeme
Zi geɖe la, wò ŋutɔ àte ŋu adi kuxi sia gbɔ kpɔnu hafi ayi ɖɔkta gbɔ. Ne míewɔ tɔtrɔ suesuesuewo le míaƒe nuɖuɖu kple agbenɔnɔ me la, míate ŋu aɖu nɔnɔme sia dzi vaseɖe afi aɖe.
1. Ƒo nuɖuɖu siwo me fibre sɔ gbɔ ɖo wu.
Fiber le abe ƒumebɔbɔ ene. Exɔa tsi eye wònaa aɖuɖɔ fa eye wòlolona, si wɔnɛ be wotoa wo me bɔbɔe. Dze agbagba nàxɔ fibre gram 25-34 ya teti gbesiagbe.
- Fibre dzɔtsoƒe nyuiwo: Nuku blibowo abe bli dzẽ, buckwheat, oats, gbegãdzi, chickpeas, lentils, mɔli ƒomevi ɖesiaɖe, amagbewo, kple atikutsetse yeyewo (akɔɖu, papaya, mango). Prunes hã nye esia gbɔ kpɔnu si ame geɖe lɔ̃a zazã.
2. No tsi geɖe.
Susu vevitɔ si ta wò aɖuɖɔwo ƒuna eye wòsesẽnae nye be tsi mesɔ gbɔ ɖe wò ŋutilã me o. Eyata ele be nàno tsi kplu 8-10 ya teti gbesiagbe .
3. Kɔfi ate ŋu akpe ɖe ame ŋu
Le ame aɖewo gome la, kɔfi kplu ɖeka nono le ŋdi me doa ŋusẽ woƒe dɔgbo eye wòkpena ɖe ame ŋu le aɖuɖɔtoe me. Gake caffeine si sɔ gbɔ akpa ate ŋu ana tsi naɖiɖi le ŋutilãa me, eyata noe le agbɔsɔsɔ si sɔ me.
4. Ðe nuɖuɖu siawo ɖuɖu dzi kpɔtɔ.
Nuɖuɖu siwo me ami sɔ gbɔ ɖo eye fibre mesɔ gbɔ o ate ŋu ana dɔmeɖui nagagblẽ ɖe edzi.
- Cheese kple nyinotsi nuɖuɖuwo
- Nuɖuɖu siwo ŋu wotrɔ asi le
- Lãwo
- Nuɖuɖu si wotsɔ abolowɔ wɔe (abolo, buns) .
5. Mègaŋlɔ kamedede be o.
Ne èʋuʋu wò ŋutilã hele zɔzɔm la, wò dɔgbo hã nyona ɖe edzi. Azɔli aɖabaƒoƒo 20-30 ya teti gbesiagbe, kame vie.
6. Dze agbagba nàtrɔ nugododeƒea ƒe nɔnɔme.
Alesi míenɔa anyi ɖe kɔdzi hã kpɔa ŋusẽ ɖe esia dzi.
Ne anya wɔ la, da wò afɔwo ɖe afɔdzideƒe esime nèbɔbɔ nɔ kɔdzi. Esia akpe ɖe ŋuwò nàna wò klowo nakɔ wu wò akɔta, si akpe ɖe ŋuwò nàna wò dɔgbo nanɔ dzɔdzɔe eye wòana wòanɔ bɔbɔe be nàto aɖuɖɔ me.
7. Kpɔ nyuie le atike siwo nènona ŋu.
Vevesesenutsitike aɖewo, gayibɔtikewo, kple ʋusɔgbɔdɔtike aɖewo ate ŋu ana ame natsi dɔme. Ne ètsi dzi la , ƒo nu kple wò ɖɔkta tso atike bubu siwo nàte ŋu azã ɖe eteƒe ŋu.
Atike siwo naa aɖuɖɔtoewo zazã
Ame geɖe ƒua du noa aɖuɖɔtoemetike ne wose nya dɔmeɖui. Mele be ema nanye egbɔkpɔnu gbãtɔ o. Gbã la, te agbenɔnɔ ƒe tɔtrɔ siwo míeyɔ ɖe etame la kpɔ. Ne womekpɔ ŋusẽ aɖeke ɖe ame dzi o ko hafi, gake le ɖɔkta gbɔ yiyi vɔ megbe la , zã aɖuɖɔtoemetike si sɔ hena ɣeyiɣi kpui aɖe.
Ne èyi edzi le aɖuɖɔtoemetikewo zãm la, wò dɔgbo ate ŋu azu numame na wò eye wòadzudzɔ dɔwɔwɔ le eɖokui si. Eyata ele vevie be nànya nusiawo.
| Aɖuɖɔtoe ƒomevi | Alesi wòwɔa dɔe kple kpɔɖeŋuwo |
|---|---|
| Fiber kpeɖeŋutɔ (Bulk-forming) . | Wotsɔa wo kpena ɖe aɖuɖɔa ŋu be wòalolo eye wòafa. (Ex: Psyllium - Metamucil, Ispaghula) Ele be nàno tsi geɖe kple esiawo. |
| Aɖuɖɔ Falɛfalɛwo | Wona aɖuɖɔwo fa to tsi hehe ɖe wo me me. (e.g. Docusate sodium ƒe dɔlékuiwo) . |
| Osmotic Laxatives ƒe atikewo | Wohea tsi yia dɔgbowo me eye wonaa aɖuɖɔtome yina bɔbɔe. (Ex: Lactulose, Magnesia ƒe Notsi) |
| Atike Siwo Doa Ŋusẽ Na Ame ƒe Aɖuɖɔtoe | Wozia lãmeka siwo le dɔgboa me dzi be woaƒo aɖuɖɔa eye woatutu aɖuɖɔa ayi ŋgɔe. (Ex: Bisacodyl, Senna) Togbɔ be esiawo wɔa dɔ kabakaba hã la, woate ŋu ana dɔgbo natsi. |
Nya tɔxɛwo: Vidzĩwo kple vidada funɔwo
Ne vidzĩ sue aɖe xɔ dɔmeɖui
Ne viwò suea meyi nugododeƒe ŋkeke ʋɛ aɖewo o eye wòfa avi geɖe ne eɖe aɖuɖɔ la, ate ŋu anye dɔmeɖui.
- Ne no vi na vidzĩa: Ele be vidadaa naɖu nuɖuɖu siwo me fibre sɔ gbɔ ɖo eye wòano tsi geɖe.
- Le vidzĩ siwo dze nuɖuɖu sesẽwo ɖuɖu gɔme gome: Le bli mɔli teƒe la, na mɔli abe oat kple ƒo ene. Na papaya kple akɔɖu si wofli nyuie.
- Klɔ vidzĩa le tsi fafɛ me.
- Ʋuʋu vidzĩa ƒe afɔwo blewu abe ɖe wole "keke dom" ene.
- Ðu nuɖuɖu siwo me fibre sɔ gbɔ ɖo (mɔli, amagbewo, atikutsetsewo) geɖe.
- No tsi lita 3 ya teti gbesiagbe.
- Ƒo ɖokuiwò ɖe kamedede si me afɔku mele o me le atikewɔlawo ƒe aɖaŋuɖoɖo te.
- Mègazã aɖuɖɔtoemetike aɖeke ne mèbia wò vidzidziŋutinunyala kple nyɔnuwo ƒe dɔléleŋutinunyala o .
- Ne dɔgbo le veve sem vevie alo wò ʋuʋu.
- Ne ʋu le aɖuɖɔa me .
- Ne èle lolo dzi ɖem kpɔtɔ le susu aɖeke manɔmee.
- Ne asrã le ŋuwò.
- Ne ʋuʋudedi (abe ʋuʋudedi ene) do kple aɖuɖɔa.
- Ne èyi edzi le dɔgboa xɔm wu kwasiɖa 3 togbɔ be atike siwo míeyɔ ɖe etame le asiwò hã.
- Dɔmeɖui gbɔ kpɔnu nyuitɔ kekeakee nye wò agbenɔnɔ kple nuɖuɖu. Dze agbagba nàna nu mawo nanyo ɖe edzi gbã.
- No tsi geɖe le ŋkekea me katã. De nuɖuɖu siwo me fibre sɔ gbɔ ɖo abe amagbe siwo me aŋgbawo le, amagbewo, atikutsetsewo, kple bli si wotsɔ lãgbalẽ wɔe ene wò nuɖuɖu me.
- De kame gbesiagbe. Azɔlizɔzɔ kpui aɖe gɔ̃ hã ɖea vi.
- Atike siwo naa aɖuɖɔtoe nye mɔnu mamlɛtɔ. Ele be woazã wo gɔ̃ hã le ɖɔkta ƒe aɖaŋuɖoɖo te, eye ɣeyiɣi kpui aɖe ko.
- Ne ʋu le wò aɖuɖɔ me, ƒodo le veve sem vevie, alo wò lolo dzi ɖe kpɔtɔ le mɔ si womenya o nu la, yi ɖɔkta gbɔ enumake.
Vevietɔ wu: Mègana aɖuɖɔtoemetike, glycerin-tike, alo atike bubu aɖeke viwòa ne mèbia wò ɖeviwo ƒe dɔdala gbã o .
Le fufɔɣi
Dɔmeɖui bɔ ŋutɔ le lãmetsiŋusẽ ƒe tɔtrɔ le fufɔɣi kple nyaƒoɖeamenu si nɔa dɔgboa dzi ne vidzĩa le tsitsim ta.
Ɣesiaɣi si nàyi ɖɔkta gbɔ
Zi geɖe la, afɔku mele dɔmeɖui me o. Gake ne dzesi siawo le ŋuwò la, ele be nàyi ɖɔkta gbɔ godoo.
Le nɔnɔme mawo me la, wò ɖɔkta ado wò kpɔ, akpɔe ɖa be atikewɔwɔ ƒe nɔnɔme bubu aɖee na wò dɔgbo le dɔme, eye wòaŋlɔ atike si hiã la na wò. Ɣeaɖewoɣi la, woate ŋu akafu amekoko, gake esia mebɔ kura o.
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