Kamedede Kple Nuɖuɖu Nyuie Le No Me Dɔdzẽ ƒe Amekoko Vɔ Megbe: Nusiwo Wòle Be Nànya

No me dɔdzẽ ƒe amekoko nye ɣeyiɣi sesẽ aɖe ŋutɔ le nyɔnu ƒe agbe me. Le amekoko sia megbe la, ele vevie wu tsã be nàlé be na ɖokuiwò. Ne èɖu nu nyui eye nèdea kame edziedzi la, àte ŋu aganɔ lãmesẽ me. Eyata, mina míaƒo nu tso esia ŋu tsitotsito, bɔbɔe ŋutɔ.

Aleke woawɔ aɖe vevesese le amekoko megbe dzi akpɔtɔ?

Ebɔ be ame nase le eɖokui me be yeƒe lãme le ʋuʋum eye yeaɖe aɖuɖɔ le amekoko vɔ megbe. Esia ate ŋu anye nyateƒe vevietɔ ne wozã atike alo keklẽŋusẽdɔ na wò kpɔ. Àte ŋu akpɔe hã be nuɖuɖu magadzro wò o eye nuɖuɖu magadzro wò o. Ɣeaɖewoɣi la, nunyuimakpɔɖu ate ŋu ahe nɔnɔme aɖe si woyɔna be "wasting syndrome," si me ŋutilãa va nɔa tsɛ eye wògbɔdzɔna le.

Bu ale si míakpɔ kuxi sesẽ siawo gbɔ le ɣeyiɣi sia tɔgbe me ŋu kpɔ. Aɖaŋuɖoɖo bɔbɔe aɖewoe nye esi:

• Le esi teƒe be nàɖu nu gã 3 zi ɖeka la, ɖu nu suesuesue geɖe le ŋkekea me katã. Esia anɔ bɔbɔe na wò dɔgbo eye wòaɖe ʋuʋudedi dzi akpɔtɔ .
• Le nuɖuɖu sesẽwo teƒe la, te protein shake, yogurt, kple protein-nono siwo me tsi le kpɔ. Esiawo me nunyiame le eye wo nono le bɔbɔe.
• No mɔli bɔbɔewo, abe koklozi ƒe mɔli si me amagbewo le ene. Esiawo naa nunyiame kple tsi siwo ŋutilãa hiã.

Nuɖuɖu siwo kpena ɖe ŋuwò nèhayana kabakaba

Le amekoko vɔ megbe la, wò ŋutilã hiã ŋusẽ kple nunyiame bubuwo be wòahaya kaba. Abe alesi ko wohiãa anyikpewo be woatsɔ atu gli gbagbã ene la, míaƒe ŋutilã hã hiã nunyiame aɖewo be woatsɔ ada abi, adzra lãmenugbagbeviwo ɖo, ahawɔ avu kple dɔlékuiwo .

Protein ƒe vevienyenye

Le amekoko vɔ megbe la, wò ŋutilã hiã protein geɖe wu alesi wònɔna ɖaa. Esia nye be wòakpe ɖe ame ŋu wòada abi, adzra lãmenugbagbeviwo ɖo, eye wòawɔ avu kple dɔlékuiwo. Nu aɖewo siwo nàte ŋu awɔ be protein geɖe nasu asiwòe nye esi:

• Tsɔ protein-mi alo notsi si wotsɔ ƒo ƒu de nuɖuɖu me.
• Tsɔ cheese si wofli la de amagbewo , mɔli, bli, kple saladwo me.
• Ðu numeɖenu siwo me protein sɔ gbɔ ɖo abe almond, atikutsetse, cashew, kple cheese ene.
• Vevietɔ wu: Ƒo protein geɖe le amekokoa megbe ŋkeke gbãtɔwo, eye mègatsi dzi ɖe nuɖuɖumeŋusẽ ŋu o. Esia akpe ɖe ŋuwò nàhaya kabakaba eye ŋusẽ nagaɖo ŋuwò. Ne èdi be yeaɖe yeƒe lolo dzi akpɔtɔ la, àte ŋu abu eŋu emegbe.

Numiemie siwo wɔa avu kple kansa

Esiawo nye nunyiame tɔxɛ siwo le numiemiewo me. ``Phytochemicals`` aɖewo wɔa avu kple kansa lãmenugbagbeviwo eye woxea mɔ na kansa be wòagatrɔ ava o.Numekukuwo ɖee fia be ekpena ɖe ame ŋu be woaxe mɔ ɖe enu.

• Soya: Numiemiewo ƒe atike siwo woyɔna be ``Phytoestrogens'' le soya me. Esiawo sɔ kple lãmetsi si nye estrogen si le míaƒe ŋutilã me. Nuɖuɖu siwo me soya le dometɔ aɖewoe nye edamame, tofu, soya-notsi, kple miso-mi. Numekula aɖewo xɔe se be soya ate ŋu akpe ɖe ame ŋu wòakpɔ ame ta tso no me dɔdzẽ si nɔa te ɖe estrogen dzi la me. Ame bubuwo hã mewɔa esia o. Eyata kpɔ egbɔ be yebia yeƒe ɖɔkta nenye be soya ɖuɖu zi ɖeka va ɖo etɔ̃ gbesiagbe sɔ na wò. Ate ŋu ado kplamatse lãmetsiŋusẽ ƒe atikewɔwɔ.

• Nusiwo tsia dzoxɔxɔ nu: Esiawo le nuɖuɖu geɖe me, abe atikutsetsewo, amagbewo, kple nukuwo ene. Nuwo abe broccoli, karɔt, blueberries, kple mango ene nyo ŋutɔ. Nusiwo tsia dzoxɔxɔ nu kpɔa míaƒe ŋutilã ƒe lãmenugbagbeviwo ta be woagagblẽ o. Nuɖuɖuŋutinunyalawo gblɔ be anyo wu be woaɖu nuɖuɖu si da sɔ si me nuɖuɖu yeye vovovowo le tsɔ wu be woano nuɖuɖu kpeɖeŋutɔ.

• Lycopene: Esia hã nye atike si tsia dzoxɔxɔ nu ƒomevi aɖe . Enye nusi gbɔ tomatos ƒe amadede dzĩ kple weintsetse pink ƒe amadede pink tsona. Esiawo ate ŋu akpe ɖe ame ŋu wòawɔ avu kple no me dɔdzẽ.

• Beta-carotene: Esiae naa amagbewo abe karɔt, mɔli, kple mɔli, kple atikutsetsewo abe apricot ene woƒe amadede nyea aŋutiɖiɖi. Numekuku aɖewo ɖee fia be nuɖuɖu si me beta-carotene sɔ gbɔ ɖo ɖuɖu ate ŋu aɖe no me dɔdzẽ gbugbɔgadzɔ ƒe afɔkua dzi akpɔtɔ.

Nuɖuɖu si woaɖu le agbe me katã si ɖea kansa ƒe afɔkua dzi kpɔtɔna

Àte ŋu akpɔ nuɖuɖuŋutinunyala aɖe be wòakpɔ nuɖuɖu ŋuti ɖoɖo nyuitɔ kekeake na wò. Gake mɔfiame gbadza siawo anɔ vevie ŋutɔ be nàdze egɔme. Be esia nanɔ bɔbɔe la, mina míawɔ kplɔ̃ abe esia ene.

Dɔyɔyɔ kple ŋusẽ si dona tso kamedede me

Kamedede nyui ate ŋu ana bubudede ɖokuiwò ŋu, susu ƒe nyonyo, kple lãmesẽ bliboa nanyo ɖe edzi. Ele vevie be nànɔ dɔ dzi le no me dɔdzẽ ƒe dɔwɔwɔ vɔ megbe. Kpekpeme ƒe dzidziɖedzi ate ŋu ana kansa la nagatrɔ ava. Eyata ne ède kame heɖe wò lolo dzi kpɔtɔ la, àte ŋu akpe ɖe ŋuwò nàhaya eye nàɖe kansa xɔxɔ ƒe afɔkua dzi akpɔtɔ.

Enye nusi sɔ be ɖeɖi te ŋuwò le amekoko vɔ megbe. Ne wozã atike alo keklẽŋusẽdɔ na wò kpɔ la, ɖeɖiteameŋu ma ate ŋu agblẽ ɖe edzi wu. Nukutɔe la, kamedede ate ŋu ana ŋusẽ nanɔ ŋuwò . Eŋutinunyalawo gblɔ be anyo be nàdze egɔme kple kamedede edziedzi ƒomevi aɖe, ne azɔlizɔzɔ koe wònye gɔ̃ hã.

Bu nu siawo ŋu hafi nàdze kamedede gɔme.

• Dedienɔnɔ Gbãtɔ: Le kwasiɖa ʋɛ gbãtɔ siwo le amekokoa megbe la, ele be nàkpɔ wò abi kple teƒe siwo wòte ŋu sea veve le la ta. Ƒo asa na nu kpekpewo kɔkɔ (e.g., akplowo, ɖevi suewo).
• Di atikewɔlawo ƒe aɖaŋuɖoɖo: Ƒo nu kple wò ɖɔkta ɣesiaɣi hafi nàdze kamedede ƒe ɖoɖo ɖesiaɖe gɔme. Ne enya na mɔɖeɖe wò ko la, dze egɔme blewuu kple ŋuɖɔɖɔɖo. Bu ŋutilãmedɔdala si bi ɖe no me dɔdzẽ dɔnɔwo dada me yiyi ŋu kpɔ.
• Nya nyuie le ʋumenugbagbeviɣidɔ ŋu: Ne woɖe ʋuka siwo me ʋu sina tona le wò abɔta la, ke èle afɔku me be wò abɔ navuvu. Míeyɔa esia be ``Lymphedema''. Afɔku sia lolo wu gɔ̃ hã ne wozã keklẽŋusẽdɔdamɔnu na wò kpɔ. Esia le alea elabena tsi si le wò alɔnu me mekɔna nyuie o. Vuvu sia ate ŋu adzɔ ɣesiaɣi le amekoko alo keklẽŋusẽdɔdamɔnu megbe.

Eyata ɖewohĩ ahiã be nàƒo asa na nuwɔna abe tenisƒoƒo, duƒuƒu, kple yoga kamedede siwo naa wò abɔwo tea ɖeɖi ame ŋu kwasiɖa ʋɛ aɖewo. Ele vevie ŋutɔ be nàkpɔ wò abɔwo ta tso abixɔxɔ me.