Viwò si xɔ ƒe 10 ƒe Vi Nyuitɔ Sasrãkpɔ: Mina míaƒo nu tso esia ŋu!

Hello! Viwòa xɔ ƒe 10 fifia, alo? Ɣeyiɣi sia nye ɣeyiɣi tɔxɛ aɖe ŋutɔŋutɔ. Ðevia meganye vidzĩ sue o, ke boŋ vivivi la, ele ɖevi gã, ɖevi sue zum. Eyata le ɣeyiɣi sia me la, dodokpɔwo kple numedzodzro kple ɖɔkta ate ŋu ato vovo vie. Mina míakpɔ nusi dzɔna le ƒe 10 ƒe ``Ðevi Nyui ƒe Sasrãkpɔ`` sia me, si fia be le ɖɔkta ƒe sasrãkpɔ me be yealé ŋku ɖe ɖevia ƒe nyonyo ŋu, kple nusi wòle be nànya abe dzila ene?

Nukae dzɔna zi geɖe le atikewɔlawo ƒe dodokpɔ sia me?

Ne èyi ɖɔkta gbɔ kple viwòa la, ɖɔkta kple/alo dɔnɔdzikpɔla awɔ nu ʋɛ aɖewo. Mègatsi dzi o, esia koe nye be nàkpɔ egbɔ be viwòa le lãmesẽ me.

Nu gbãtɔwo gbã

Gbã la, wodzidzea ɖevia ƒe kpekpeme kple eƒe kɔkɔme . Emegbe, to asixɔxɔ mawo zazã me la, wobua `BMI` (Body Mass Index) ƒe asixɔxɔ . Kpuie ko la, wozãa esia tsɔ kpɔae ɖa be ɖevia ƒe kpekpeme sɔ na eƒe kɔkɔme hã. Wowɔa dzidzenu siawo ɖe `(Tsitsi ƒe Nɔnɔmetata)` dzi, si nye nɔnɔmetata si ŋlɔa ɖevia ƒe tsitsi ɖi. Ekema, àte ŋu akpɔ ale si ɖevia le tsitsim ne wotsɔe sɔ kple ɖevi bubu siwo le etɔ me la nyuie.

Eyome, woléa ŋku ɖe ɖevia ƒe ʋu ƒe sisi , nukpɔkpɔ , kple tosese ŋu. Naneke meli si ŋu woatsi dzi ɖo o elabena wozãa dɔwɔnu siwo wozãna ɖaa na esia.

Nya siwo wobia kple aɖaŋuɖoɖo siwo ɖɔkta/ɖɔktaa na

Emegbe akpa vevitɔ kekeake hã va. Ðɔktaa abia nya mia kple viwòa, aƒo nu tso nusiwo ŋu nètsi dzi ɖo ŋu, eye wòaɖo aɖaŋu siwo sɔ ɖe viwòa ƒe ƒexɔxɔ nu na wò. Na míakpɔ nyati vevitɔwo ɖa.

Ke nuɖuɖu kple nunono ya ɖe?

Esia le vevie ŋutɔ, alo?

• Ðɔktaa abia zi nenie ɖevia ɖua nu gbesiagbe kple nusi woɖuna hã. Zi geɖe la , anyo wu be woana nuɖuɖu vevi etɔ̃ ɖevi si xɔ ƒe sia kple numeɖenu ɖeka alo eve siwo me nunyiame le .
• Esi nègblɔ be nuɖuɖu ta la, mefia be màte ŋu ana nane o, alo? Ele be nàna nuɖuɖu si da sɔ . Ema fia be ele be protein nyuiwo (abe tɔmelã, lã, azi, chickpeas, lentils), nukuwo (abe bli, lu blibo, nusiwo wotsɔ atta wɔ, abe kurakkan ene), atikutsetse kple amagbe yeyewo , kple nyinotsi nuɖuɖu siwo me ami mesɔ gbɔ ɖo o (abe yogurt, notsi si me wode amii ene) nanɔ viwòa ƒe agba me godoo.
• Anyo wu be nàna notsi si me ami mesɔ gbɔ ɖo o abe mililita 720 ene viwòa gbesiagbe, si nye kplu gã etɔ̃ . Alo àte ŋu ana nyinotsi bubu si ƒe agbɔsɔsɔ ma ke, alo soya-notsi gɔ̃ hã si me wotsɔ calcium kpe ɖe eŋu.
• Anyo wu be nàɖu atikutsetse kple amagbewo zi atɔ̃ ya teti gbesiagbe . Tia atikutsetse kple amagbe siwo ƒe amadede to vovo.
• Gake ele be woaɖe nuɖuɖu siwo me sukli, dze, kple ami sɔ gbɔ ɖo dzi akpɔtɔ alesi woate ŋui . Zi alesi nèna viwòa te ɖa tso nusiwo le abe aha viviwo, nuɖuɖu siwo wobla ɖe agba me tso fiase me, toffee, kple tsokolet ene gbɔ la, zi nenemae wòanyo wu.
• Ne èna atikutsetsenono la, atikutsetse me tsi 100% koe, eye ema hã le 240 ml ƒe nuɖuɖu me gbesiagbe (si mede kplu si wozãna edziedzi nu vie o).Seɖoƒe li nɛ. Nu nyuitɔ si nàwɔe nye be nàna nuɖuɖu atikutsetsea tẽ.
• Nu vevi bubue nye be nàfia viwòa be wòaɖu nu ne dɔ le ewum eye nàdzudzɔ nuɖuɖu ne eɖi ƒo . Esia ate ŋu akpe ɖe wo ŋu be woagadzi ɖe edzi madzemadzee o.

Aleke wò alɔ̃dɔdɔ le?

Ðevi si xɔ ƒe sia hiã be wòadɔ alɔ̃ gaƒoƒo 9 va ɖo 12 le zã ɖeka me godoo .

• Alɔ̃madɔmadɔ nyuie nana wòsesẽna be eƒe susu nanɔ sukudɔdasiwo ŋu eye wògblẽa nu le ɖevi ƒe ŋkuɖoɖonudzi hã ŋu.
• Eya ta ɖo mlɔɣi si ana viwòa nadɔ alɔ̃ nyuie. Anyo be wòazu numame na wò be nàmlɔ anyi le ɣeyiɣi ɖeka me gbesiagbe.
• Tu numame siwo ate ŋu akpe ɖe ŋuwò nàɖe dzi ɖi hafi amlɔ anyi (e.g. agbalẽ xexlẽ, haƒoƒo si naa ame ƒe dzi dzea eme sese).
• Mègatsɔ elektrɔnikmɔ̃wo abe TV, kɔmpiuta, tablɛt, kple telefon ene da ɖe viwò ƒe xɔdɔme me o. Woate ŋu agblẽ alɔ̃dɔdɔ me.

Aleke kamedede le?

Ele be ɖevi si xɔ ƒe sia nanɔ kame dem aɖabaƒoƒo 60 ya teti gbesiagbe .

• Ema fia be woaƒu du, ati kpo, ahawɔ kamedefefe.
• Le ɣeyiɣi ma ke me la, ele be woaɖo seɖoƒe na `Screen time` (i.e., ɣeyiɣi si wozãna le TV, videofefewo, asitelefonwo, tablɛtwo, kple kɔmpiutawo ŋgɔ) . Esiawo zazã fũ akpa menyo na ɖevi ƒe ŋkuwo, ŋutilã ƒe lãmesẽ, alo susu ƒe lãmesẽ o.

Ku Ðe Ðeviwo ƒe Tsitsi Kple Tsitsi Ŋu

Ƒe 10 xɔxɔ nye ɣeyiɣi si me tɔtrɔ gãwo va le ɖevi ƒe ŋutilã kple susu ƒe tsitsi me. Le ƒe sia me la, zi geɖe la, ɖeviwo ɖea nɔnɔme siwo gbɔna fiana:

• Agbagbadzedze be yeanɔ ye ɖokui si vie tso ƒometɔwo gbɔ, alɔ̃ be yeanɔ xɔlɔ̃wo gbɔ.
• Zi geɖe la, wotenɛ kpɔna be yeade ha kple xɔlɔ̃ siwo nye vidzinu ɖeka tɔgbe tɔwo .
• Wodina be yewoasrɔ̃ nu geɖe tso nyati aɖe si me wotsɔ ɖe le ŋu ahaxlẽ agbalẽwo .
• Woʋãa wo be woawɔ dɔ sesẽ wu le suku dzidzedzetɔe (e.g., nyatakakawo nuƒoƒoƒu kple nyatakaka ŋɔŋlɔ).
• Wodzea kpekpeɖeŋu nana le aƒemedɔ suewo wɔwɔ me eye wowɔa woƒe sukudɔwo le agbanɔamedzi me.
• Nu vevitɔe nye be nàdze sɔhɛmenɔɣi ƒe dzesiwo ɖeɖefia gɔme . Esia nye nusi le dzɔdzɔme nu ŋutɔ.
• Àte ŋu ade dzesi nuwo abe ŋutigbalẽ si me ami le, aklãdɔ, kple ŋutilã ƒe ʋeʋẽ si dzi ɖe edzi ene.
• Nyɔnuviwo ƒe nowo dzea tsitsi gɔme, eye taɖa tea tsitsi le abɔta kple teƒe siwo ame aɖeke mele o.
• Ŋutsuviwo dzea ŋutilã ƒe fuwo tsitsi gɔme, eye woƒe vidzinuwo kple woƒe vidzinuwo tea lolo. Ƒo nu tso esia ŋu na viwòa eye nàɖe eme nɛ be nusiawo nye nusiwo sɔ.

Ŋutilãmedodokpɔ

Ðɔktaa doa ɖevia kpɔ.

• Toɖoɖo dzi kple lãkusi.
• Woléa ŋku ɖe akɔta ƒe axadzi ƒe gogloƒe ɖesiaɖe hã ŋu (nɔnɔme aɖe abe scoliosis ene).
• Edzroa sɔhɛmenɔɣi ƒe dzesiwo me.

Vevietɔ: Le dodokpɔ sia wɔɣiEle vevie be dzila, edzikpɔla, alo ame tsitsi bubu aɖe nanɔ ɖevia gbɔ. Ne nɔviwo le ɖevia si la, da wo ɖe xɔ si me wolalana le me le ɣeyiɣi sia me be wòana ɖevia nanɔ adzame si wòhiã.

Atikewɔmɔnuwo ƒe Yeyewɔwɔ

Atikewɔmɔnuwo le vevie ŋutɔ be woatsɔ akpɔ ɖeviwo ta tso dɔléle sesẽwo me. Eyata, kpɔ egbɔ be viwòa xɔ woƒe atikewo ɖe game dzi. Atikewɔmɔnu ƒe ɖoɖowo ate ŋu ato vovo vie le atikewɔƒe vovovowo, eyata ƒo nu kple wò ɖɔkta eye nànyae.

Dodokpɔwo abe alesi wòhiãe ene

Ɣeaɖewoɣi la, ɖɔkta ate ŋu aɖe gbe be woawɔ dodokpɔwo atsɔ akpɔe ɖa be atikewɔwɔ ƒe nɔnɔme aɖewo le ɖevia ŋu hã. Le kpɔɖeŋu me:

• Ʋusɔgbɔdɔ
• Ʋumemi ƒe agbɔsɔsɔ si dzina ɖe edzi (High Cholesterol) .
• Yɔmekpe ƒe dɔléle

Zi geɖe la, ne ɖikeke le nu siawo tɔgbe ŋu ko hafi wowɔa dodokpɔwo.

Nusiwo ŋu wòle be woalé ŋku ɖo le yiyi me (vaseɖe esime ɖevia naxɔ ƒe 11) .

Enyo, ne èkpɔ ɖɔkta vɔ la, nu ʋɛ aɖewo li siwo ŋu wòle be nànya vaseɖe esime viwòa nado viwò ƒe vidzikpɔƒe si kplɔe ɖo (le eƒe ƒe 11 xɔxɔ me).

Ku ɖe sukudɔwo ŋu

• De dzi ƒo na viwòa be wòakpɔ gome le dɔwɔna vovovowo me . Esia fia nusiwo doa dzidzɔ nɛ, abe hadzidzi, aɖaŋudɔwo, kamedefefewo, kple sukudede megbe habɔbɔwo ene. Gake mègawɔ dɔ fũu akpa na viwòa o . Ele be ɣeyiɣi nanɔ anyi na ablɔɖe kple ɖiɖiɖeme.
• Kafu viwòa ne ewɔ nane nyuie, eye ne nyati sesẽ aɖe le esi alo nane , kpe ɖe eŋu eye nàdo alɔe .
• Wɔ teƒe si tomefafa le be nàwɔ dɔ le aƒeme. Ðe susuhenuwo abe TV kple telefon ene dzi kpɔtɔ.
• Sukudɔ ate ŋu asesẽ na ɖevi aɖewo. Ne edzɔ alea la, wɔ dɔ kple sukua ƒe nufialawo be nànya nusitae. Ate ŋu anye nusɔsrɔ̃ alo susu ƒe kuxi, anyrawɔwɔ le suku, alo nuteɖeamedzi bubuwo.
• Ƒo nu tso afɔku siwo le atamanono, vaping, ahanono, kple atike vɔ̃ɖiwo zazã me ŋu na viwòa . Ðe nu gbegblẽ siwo ate ŋu ado tso nusiawo me la me.
• Fia viwòa be wòazã mɔ̃ɖaŋununya le nunya me . Se bɔbɔe aɖee nye be: "Mègaɖo foto siwo màɖe afia tɔgbuiwò alo tɔgbuiwò o to asitelefon dzi, aɖo wo ɖe Internet dzi, alo aɖo wo ɖe Internet dzi o." Na esia me nakɔ na viwòa.

Ku ɖe ɖevia ŋutɔ ƒe nuwo kple seselelãmewo ŋu

• Zã ɣeyiɣi aɖe ɖe viwòa ŋu gbesiagbe . Miɖu nu ɖekae, miwɔ dɔwɔnawo ɖekae, eye miaɖo dze tso nu siwo le vevie na viwòa ŋu.
• Ðo sewo eye nàɖe nusiwo nèkpɔ mɔ na la me.. Na emetsonu siwo sɔ le seawo dzi dada ta. Kafukafu ɖe nuwɔna nyuiwo ta.
• Dzra ɖo nàɖo nya siwo viwòa bia tso sɔhɛmenɔɣi kple seselelãme siwo do ƒome kplii ŋu . De dzi ƒo na viwòa be wòaƒo nu tso eƒe kuxiwo kple vɔvɔ̃wo ŋu na wò.
• Zi geɖe la, nyɔnuviwo ƒe dzinukpɔkpɔ zi gbãtɔ abe ƒe 2 ene le woƒe nowo ƒe tsitsi gɔmedzedze megbe.
• Ŋutsuviwo ate ŋu aku drɔ̃e tsi , woƒe gbe ate ŋu age ɖe to, eye woate ŋu adze gbagbã gɔme. Na viwòa nase egɔme be nusiawo sɔ.
• De dzi ƒo na viwòa be wòaɖe tsi/aklɔ eƒe awuwo gbesiagbe . Ne ŋutilã ƒe ʋeʋẽ nye kuxi la, gblɔ na wo be woazã ʋeʋẽ lilili.
• Ðo ŋku edzi na viwòa be menyo gbeɖe be ame tsitsi aɖeke nagblɔ na wò be nàɣla nya aɖe o . Menyo be ame aɖe nalé ŋku ɖe viwòa ŋu, aka asi eŋu, alo abia be wòalé ŋku ɖe eƒe ŋutinuwo ŋu o. Fia nu viwòa tso esia ŋu.
• Ele be ɖevia naklɔ aɖu zi eve gbesiagbe, atutu aɖu zi ɖeka gbesiagbe, eye wòayi aɖudɔdala gbɔ ɣleti 6 ɖesiaɖe .

Nusiwo ŋu wòle be woabu ku ɖe dedienɔnɔ ŋu

Le ƒe sia me gɔ̃ hã la, nu geɖe li siwo ŋu wòle be woabu ku ɖe ɖevi ƒe dedienɔnɔ ŋu.

• Ele be ɖevia nado ʋua ƒe megbezikpui dzi . Azɔ hã, ele be woazã zikpui si doa ŋusẽ ɖevia vaseɖe esime ɖevia nakɔ afɔ 4 kple sentimeta 150 (anɔ abe sentimeta 150 ene). Zi geɖe la, ɖeviwo ɖoa kɔkɔme sia le ƒe 8-12 dome.
• Kpɔ egbɔ be yedo gakuku ne èle keke, skateboard, alo scooter dom. Do ametakpɔnu siwo sɔ (e.g., numetakpɔnu, nutrenu) ne èle kamedefefe wɔm.
• Fia tsiƒuƒu viwòa, gake ne ame tsitsi aɖe le ekpɔm ko hafi nàna wòaƒu tsi .
• De ɣe ƒe keklẽŋusẽtike si me SPF 30 alo esi wu nenema le aɖabaƒoƒo 15 ya teti hafi nàdo go. Gbugbɔ dee gaƒoƒo 2 ɖesiaɖe.
• Ta viwòa ta tso atamanono si wozãna tsã me ne ame bubuwo le atama nom .
• Nya nyuie le viwòa ƒe Internet zazã ŋu . Na kɔmpiutaa nanɔ aƒeme le afisi nàte ŋu akpɔe le. Ðo `dedienɔnɔ ƒe ʋuʋudediwo`, lé ŋku ɖe `nyatakakadzraɖoƒe ƒe ŋutinya` ŋu be nàkpɔ `nyatakakadzraɖoƒe` siwo viwòa ayi. Fia viwòa be wòagatsɔ eƒe nyatakakawo ana ame aɖeke le Internet dzi o.
• Mègadzra tu ɖo le aƒeme o . Ne èwɔe nenema la, na woanɔ ƒuƒlu, woatu wo, eye ɖeviwo mate ŋu akpɔ wo o. Na tuawo nanɔ ƒoƒom ɖe vovo. Na safuiwo nanɔ afisi ɖeviwo mate ŋu age ɖo o.
• Ne nane si ŋu nètsi dzi ɖo le wò agbenɔnɔ ŋu, abe nenye be nusiwo nèhiã be nàtsɔ akpɔ viwòa dzi (e.g., nuɖuɖu si sɔ, aƒe si le dedie, lãmesẽnyawo ŋuti nugblẽfexeɖoɖo) le asiwò ene la, ƒo nu tso eŋu kple wò ɖɔkta.Emegbe àte ŋu axɔ mɔfiame tso nutoa me nunɔamesiwo ŋu alo ado go kple hadomekpekpeɖeŋudɔwɔla.

Nu vevitɔ kekeake si dzi nàɖo ŋkui (Take-Home Message) .

Ƒe 10 nye tɔtrɔ geɖewo kple kuxi yeyewo ƒe ɣeyiɣi le ɖevi ƒe agbe me. ``Ðevi Nyuiwo ƒe Sasrãkpɔ`` sia, alo lãmesẽ dodokpɔ, nye mɔnukpɔkpɔ nyuitɔ kekeake si ana woakpɔ egbɔ be ɖevia le tsitsim le lãmesẽ me, le dzidzɔ kpɔm, eye wòle dedie.

Nu vevitɔe nye be nàƒo nu kple viwòa faa, aɖo toe, eye nàna lɔlɔ̃ kple kpekpeɖeŋui. Na viwòa nanya be yele ye gbɔ eɖanye kuxi ka kee ɖale eŋu o. Ekema mi ame evea siaa miate ŋu ato ɣeyiɣi sia me nyuie ahakpɔ dzidzedze!

` Ðeviwo ƒe Lãmesẽ, Ƒe 10 ƒe Dodokpɔ, Atikewɔwɔ Dodokpɔ, Ðevi Nyui ƒe Sasrãkpɔ, BMI, Nuɖuɖu, Alɔ̃dɔdɔ, Ðevi ƒe Tsitsi, Ƒewuivi, Atikewo, Atikewo, Ðeviwo ƒe Dedienɔnɔ, Suku, Screen Time, Dzilanyenye