Àdi be yeana viwò suea nanɔ lãmesẽ me ahanɔ fefem? (Ðeviwo ƒe Lãmesẽ) Va, na míaƒo nu tso esia ŋu!

Vidada kple vifofo ɖesiaɖe lɔ̃a ye vi kpɔkpɔ wòanɔ lãmesẽ me ahakpɔ dzidzɔ, alo? Eyata nukae wòfia be woanye ‘ame si sɔ’? Kpuie ko la, efia be woaɖu nu nyuie, woafe nyuie, woade kame nyuie, eye woanɔ kpekpeme si sɔ. Ne edzɔ alea la, ŋutilãa me mekɔna kura o, dɔlélewo mebɔna o, eye ŋusẽ kple ɖetsɔleme wɔnuku aɖe nɔa duƒuƒu kple xɔlɔ̃wo kple nusianu wɔwɔ me.

Amekae ate ŋu akpe ɖe mía viwo ŋu woanɔ lãmesẽ me eye ‘woanɔ lãmesẽ me’ alea? Le nyateƒe me la, mi dzilawo miate ŋu awɔ nu geɖe ŋutɔ. Ele be ɖɔktawo, nufialawo, kple amesiame si do go ɖevia nakpe asi ɖe esia ŋu. Azɔ hã, ele vevie ŋutɔ be ɖeviawo natsɔ ɖe le nu siawo me le woƒe akpa dzi. Bu eŋu kpɔ, ne dzilawo tsɔ nuɖuɖu siwo me nunyiame le va aƒeme la, ɖevia hã azu numame nɛ, alo? Enyo ŋutɔ hã ne ƒome bliboa ɖoe be yewoade kame vie alo yewoaɖi tsa ɖekae.

Enyo, eyata esiawo nye se bɔbɔe aɖewo siwo ate ŋu akpe ɖe ŋuwò nàhe ɖevi si le lãmesẽ me, si ‘sɔ’. Ke hã, se aɖeke meli si fia be ele be woawɔ ɖe se siawo dzi gbesiagbe pɛpɛpɛ o. Enyo be nàɖu abolo alo ice cream kakɛ aɖe le dzigbezã dzi. Nu vevitɔe nye be míawɔ ɖe numame nyui siawo dzi ɣeyiɣi akpa gãtɔ.

Mina míalé ŋku ɖe se 5 siawo siwo ku ɖe vi si le lãmesẽ me dzidzi ŋu.

Nu 5 siwo le vevie ŋutɔ na viwò ƒe lãmesẽe nye esi. Mina míaƒo nu tso wo ŋu ɖekaɖeka.

1. Ƒo Nuɖuɖu Vovovowo

Ðewohĩ viwòa alɔ̃ nuɖuɖu ƒomevi aɖe koŋ. Ke hã, anyo wu be nàtsɔ nuɖuɖu vovovowo ana. Ne èɖu nuɖuɖu vovovowo la, viwòa akpɔ nunyiame siwo wòhiã, abe vitamin kple mineral ene. De dzi ƒo na viwòa be wòate nuɖuɖu yeyewo kpɔ. Ɣeaɖewoɣi la, nusiwo medzɔa dzi na wo tsã o, abe amagbe damawo ene, ate ŋu avivi wu ne wole tsitsim.

Dze agbagba nàɖu atikutsetse kple amagbe 5 ya teti gbesiagbe. Anyo wu ne esia ate ŋu anye atikutsetse 2 kple amagbe 3. Kpɔɖeŋu aɖee nye esi:

• Le ŋdi nuɖuɖu gome: Tsɔ strawberry siwo ade 4 (kplu 1/2) de viwò ƒe nuɖuɖu me (e.g. nuku, abolo).
• Le ŋdɔnuɖuɖu gome: Anɔ abe vidzĩ karɔt 6 ene.
• Abe numeɖenu le ŋdɔ me ene: akɔɖu.
• Fiẽnuɖuɖu: Amagbe abe broccoli ene kplu 1/2 kple sabala kplu 1.

Nu suesuesue siawo tɔgbe ate ŋu akpe ɖe viwòa ŋu wòakpɔ nunyiame si wòhiã. Tia amagbewo kple atikutsetse siwo ƒe amadede to vovo. Amadede ɖesiaɖe tsi tre ɖi na nunyiame vovovo.

2. Na tsi kple notsi geɖe woano (Drink Water & Milk) .

Ne ɖeɖi te ŋuwò alo tsikɔ ​​le wuwòm vevie la, tsie nye nu nyuitɔ kekeake. Menye dzodzroe sukuwo ƒe nuɖuɖudzraƒewo naa notsi bablawo wò o. Calcium hiã vevie na ɖeviwo be woatu ƒu sesẽwo ɖo. Notsi nye nuɖuɖu si me calcium sɔ gbɔ ɖo.

Eyata notsi agbɔsɔsɔme kae vidzĩ hiã?

• ViwòaEle be ɖevi siwo xɔ tso ƒe 4 va ɖo ƒe 8 nano notsi abe kplu 2 1/2 ene gbesiagbe.
• Ne ɖevi si xɔ ƒe 9 alo esi wu nenemae nènye la , dze agbagba nàno notsi abe kplu 3 ene gbesiagbe.

Esia ate ŋu anye nyi ƒe notsi, notsi si me wode amii, soya-notsi si me calcium le, kple nyinotsi bubuwo abe yogurt kple cheese ene. Kpɔɖeŋu bubu aɖee nye esi:

• Notsi alo soya-notsi kplu 2 (anɔ abe lita 1/2 ene) .
• Cheddar cheese kakɛ aɖe
• Yogurt kplu sue aɖe (kplu 1/2) .

Ne viwò di be yeano nane si menye tsi alo notsi o la, menyo be nàna atikutsetse me tsi 100% kplu ɖeka wo ɣeaɖewoɣi (megawu kplu 1 gbesiagbe o). Gake seɖoƒe li na nunono siwo me sukli le (e.g. soda, detsiƒonu, kple kamedefefe ƒe aha aɖewo) alesi nàte ŋui. Calorie koe esiawo nye, eye womenaa nunyiame siwo ŋutilã hiã la o. Azɔ hã, sukli si sɔ gbɔ alea ate ŋu ahe kuxiwo abe aɖu ƒe gbegblẽ kple lolo ene vɛ.

3. Fia wo be woaɖo to woƒe ŋutilã (Listen to Your Body) .

Aleke wòsena le eɖokui me ne èɖi ƒo? Ne èle nu ɖum la, kpe ɖe viwòa ŋu wòase egɔme ne woƒe dɔgbo gblɔ be "esɔ gbɔ, meɖi ƒo fifia." Ɣeaɖewoɣi la, míeɖua nu geɖe wu le esi míenya be míeɖi ƒo o ta. Nuɖuɖu fũ ate ŋu ana míaƒe dzi nadze eme eye wòana míalolo madzemadzee. Eyata fia viwòa be wòaɖu nu ne dɔ le ewum eye nàdzudzɔ nuɖuɖu ne eɖi ƒo.

Bu alesi wò dɔgbo ado dziku ne èɖu abolo kakɛ bubu le wò nuɖuɖu si nèɖu vɔ megbe ŋu kpɔ. Aleae wòle. Nenema kee wòle le ɖevi suewo hã gome.

4. Seɖoƒe na Screen Time

Nukae nye ‘Screen Time’? Enye ɣeyiɣi si viwòa zãna tsɔ kpɔa television, kpɔa video, kple videofefewo (le woƒe telefon, tablɛt, alo kɔmpiuta dzi). Ne viwòa zã ɣeyiɣi geɖe akpa nɔ anyi ɖe teƒe ɖeka la, ɣeyiɣi ʋɛ aɖewo koe nɔa esi be wòafe le gota eye wòawɔ nuwɔna siwo me wòaƒu du le (e.g., gasɔdodo, tsiƒuƒu, alo fefe kple exɔlɔ̃wo). Azɔ hã, ɣeyiɣi geɖe zazã atsɔ akpɔ screen dzi hafi amlɔ anyi ate ŋu agblẽ wò alɔ̃dɔdɔ me. Kekeli blɔ si dona tso screen mawo me gblɔna na míaƒe ahɔhɔ̃ be "menye ɣeyiɣia de be míadɔ alɔ̃ haɖe o."

Dze agbagba be màgazã gaƒoƒo 2 kple edzivɔ gbesiagbe ɖe ‘Screen Time’ ŋu o, negbe ne èle kɔmpiuta zãm na sukudɔwo ko. Nu dodzidzɔname geɖewo li woawɔ boŋ, alo?

5. De dzi ƒo na wo be woawɔ dɔ vevie (Be Active) .

Dɔ dodzidzɔname siwo viwò sue wɔna le eƒe ɖevime dometɔ ɖekae nye be wòanya nuwɔna siwo doa dzidzɔ nɛ. Menye amesiamee lɔ̃a kriket alo bɔlƒoƒo o. Ðewohĩ viwòa lɔ̃a karat, alo ɣeɖuɖu, alo duƒuƒu le gota kple exɔlɔ̃wo. Àte ŋu afia mɔ viwòa ayi kamedefefewo kple nuwɔna bubu siwo doa dzidzɔ nɛ me.

Di mɔ siwo dzi nàto akpɔ gome le dɔwɔna aɖewo me gbesiagbe. Esia ate ŋu anye fefe le abɔ me, gasɔdodo, alo tsaɖiɖi kple ƒomea. Ðewohĩ ŋlɔ nu dodzidzɔname siwo nàwɔ ne Dada alo Papa gblɔ na wò be nàdzudzɔ television kpɔkpɔ alo kɔmpiuta dzi fefewo wɔwɔ gɔ̃ hã ɖi!

Menye ɖeko kamedede naa kamedede ko o, ke enaa xɔlɔ̃ yeyewo hã, fiaa alesi nàwɔ dɔ abe ƒuƒoƒo ene, eye wònana nàkpɔ dzidzɔ le susu me.

Dzilawo, míekpɔ ŋudzedze ɖe miaƒe kpekpeɖeŋu ŋu ŋutɔ!

Ne èdi be ye vi nanye ɖevi si ‘sɔ’ la, wò dzila ate ŋu awɔ geɖe atsɔ akpe ɖe ŋuwò. Le kpɔɖeŋu me, kpɔ nyuie le nuɖuɖu siwo nètsɔna vaa aƒemee ŋu, tia nuɖuɖu siwo me nunyiame le, eye nàwɔ ɖoɖo ɖe dɔwɔna siwo ƒome bliboa ate ŋu awɔ ɖekae ŋu.

Dzro nu 5 siawo me kple viwòa. Ðewohĩ àsrɔ̃ nu yeye aɖe tso viwòa hã gbɔ! Ne ɖevia le lãmesẽ me la, aleke gbegbe wònyo be dzila eveawo siaa nanɔ lãmesẽ me? Ekema ƒome bliboa akpɔ dzidzɔ ahanɔ lãmesẽ me.

Gbedasi si Wotsɔ Yi Aƒeme

Eyata ɖe wòdze ƒã na wò fifia be ɖevi si le lãmesẽ me, si ‘sɔ’ la menye ɖevi si ƒe ŋutigbalẽ le ɣie ko oa?

• Ðu nuɖuɖu nyui vovovo siwo me nunyiame le, .
• No nu siwo le abe tsi dzadzɛ kple notsi ene, .
• Ame siwo ɖoa to woƒe ŋutilã eye wodzudzɔa nuɖuɖu ne woɖi ƒo, .
• Kpɔ ɣeyiɣi si nèzãna le screenwo abe TV kple telefon ene ŋgɔ dzi, .
• Eye ɖevi si doa vevie nu eye wòdea kame nyuie gbesiagbe lae nye ɖevi si le lãmesẽ me wu eye wòkpɔa dzidzɔ wu vavã.

Numame siawo ƒaƒã ɖe viwòa me tso eƒe ɖevime ke akpe ɖe eŋu ŋutɔ be wòanɔ agbe le lãmesẽ me ne ele tsitsim. Medi be etsɔme nanɔ lãmesẽ me eye dzidzɔ nanɔ viwòwo katã si!

Ðeviwo ƒe lãmesẽ, ɖeviwo ƒe nunyiame, ɖeviwo ƒe kamedede, agbenɔnɔ le lãmesẽ me, ɖeviwo ƒe lãmesẽ, nuɖuɖu ƒe nɔnɔme nyuitɔ, Ðeviwo ƒe Lãmesẽ