Viwò si xɔ ƒe 11 ƒe Vi Nyui ƒe Sasrãkpɔ: Mina míakpɔ esia gbɔ!

Viwòa xɔ ƒe 11 fifia, alo? Ƒe sia nye ɣeyiɣi vevi aɖe ŋutɔ le woƒe agbe me, eye wònye tɔtrɔ gãwo ƒe ɣeyiɣi hã. To vovo na esime wonye ɖevi suewo la, fifia wova le vi tsitsiwo zum vivivi. Eyata ele vevie ŋutɔ be woalé ŋku ɖe woƒe lãmesẽ ŋu nyuie le ɣeyiɣi sia me, si fia be woado wo kpɔ tso ɖɔkta gbɔ. Mina míakpɔ nusi dzɔna le ƒe 11 ƒe lãmesẽnyawo gbɔ kpɔƒe sia, alo ``Ðevi Nyuiwo ƒe Sasrãkpɔ'', kple nusiwo wòle be mí dzilawo míanya?

Nukae dzɔna le atikewɔƒe sia?

Enyo, azɔ na míakpɔ nusi dzɔna zi geɖe ne mia kple viwò mieyi ɖɔkta gbɔ, kple nusi ɖɔktaa adi. Naneke meli si ŋu nàtsi dzi ɖo o, esia nye nusi viwòa le wɔwɔm nyuie ŋutɔ.

Kpekpeme, kɔkɔme, kple BMI

Gbã la, ɖɔkta alo dɔnɔdzikpɔla adzidze ɖevia ƒe kpekpeme kple eƒe kɔkɔme pɛpɛpɛ. Emegbe woazã dzidzenu mawo atsɔ abu ŋutilã ƒe lolome ƒe dzesi (BMI) . Zi geɖe la, wozãa BMI sia tsɔ nyaa ne ɖevia ƒe kpekpeme sɔ na eƒe kɔkɔme. Woŋlɔa dzidzenu siawo katã ɖe dzidziɖedzi ƒe nɔnɔmetata tɔxɛ aɖe dzi . Esia wɔnɛ be nèkpɔa alesi viwòa ƒe tsitsi sɔ kple ɖevi bubu siwo xɔ ƒe si wòxɔ kple nenye be ele mɔ nyuitɔ dzi le dodokpɔ siwo wowɔ va yi me.

Ʋu ƒe sisi, nusese

Eyome, woléa ŋku ɖe ɖevia ƒe ʋu ƒe sisi ŋu . Dɔwɔnu siwo míekpɔna egbea la kee wozãna. Enyo be nàbu ʋu ƒe sisi ŋu le ƒe sia me. Ɣeaɖewoɣi la, woate ŋu alé ŋku ɖe ɖevia ƒe to hã ŋu. Ema hã nye dodokpɔ bɔbɔe aɖe.

Nya siwo ɖɔktaa biana kple nya siwo le asiwò

Afi siae ɖɔktaa abia wò, eye ɖewohĩ viwòa, tso wò dzimaɖitsitsiwo kple vɔvɔ̃wo ŋu le, eye wòadi aɖaŋuɖoɖo tso ɖɔkta gbɔ. Ƒo nu tso nusianu ŋu evɔ màhe ɖe megbe o.

Ku ɖe nuɖuɖu ŋu

Le ƒe sia me la, ele be ɖeviwo nasrɔ̃ nuɖuɖu siwo naa lãmesẽ, siwo me nunyiame le tiatia vivivi . Ðɔktaa abia nenye be protein si me ami mele o, nuku blibowo (abe bli dzẽ, oatmeal ene), atikutsetsewo, amagbewo, kple nyinotsi siwo me ami mesɔ gbɔ ɖo o le viwòa ƒe nuɖuɖu me hã. Ele be ɖevi si xɔ ƒe sia nano notsi si me ami mesɔ gbɔ ɖo o alo esi me ami mele o kplu 3 (anɔ abe mililita 720 ene) gbesiagbe. Alo, àte ŋu atia nyinotsi bubu siwo me ami mesɔ gbɔ ɖo o (yogurt, cheese) alo soya-notsi si me wodo ŋusẽe si sɔ na agbɔsɔsɔ ma. Woalé ŋku ɖe eŋu hã be viwòa le agbagba dzem be yeade atikutsetse kple amagbe 5 ya teti gbesiagbe hã.

Ku ɖe alɔ̃dɔdɔ ŋu

Ðevi si xɔ ƒe sia hiã alɔ̃dɔdɔ nyuie abe gaƒoƒo 9-12 ene le zã ɖeka me godoo . Ne womedɔ alɔ̃ nyuie o la, asesẽ na wo be woƒe susu nanɔ woƒe nusɔsrɔ̃ ŋu le suku eye woate ŋu ase le wo ɖokui me be alɔ̃ le yewo wum le ŋkekea me. Eya ta, ɖo ɣeyiɣi si viwòa mlɔ anyi edziedzi ale be ɣeyiɣi si wòhiã be wòadɔ alɔ̃ nyuie la nasu viwòa si. De dzi ƒo na viwòa be wòawɔ nane si ana wòaɖe dzi ɖi hafi amlɔ anyi, abe agbalẽ xexlẽ ene. Vevietɔ wu la, mègatsɔ elektrɔnikmɔ̃wo abe TV, telefon, kple tablɛt ene da ɖe viwò ƒe xɔ me o. Wogblẽa alɔ̃dɔdɔ me.

Lãmesẽfefe & Screen Ɣeyiɣi

Ele be ɖevi si xɔ ƒe sia nakpɔ gome le kamedede aɖabaƒoƒo 60 ya teti me gbesiagbe si ana woafi fi . Ema fia be woaƒu du, ati kpo, awɔ kamedefefe, kple bubuawo Ele be woaɖo seɖoƒe na ɣeyiɣi si wozãna ɖe nuwo abe TV, videofefewo, asitelefonwo, tablɛtwo, kple kɔmpiutawo ŋgɔ, si nye `screen time`, gbesiagbe . Ðɔktawo hã ƒoa nu tso esia ŋu.

Ðeviwo ƒe Tsitsi Kple Tsitsi

Zi geɖe la, ɖeviwo ɖea dzesi siawo fiana ne woxɔ ƒe 11. Esiawo sɔ, eyata mègatsi dzi o.

• Ƒewuivi ƒe Dzesiwo: Esiae nye ŋutilã me tɔtrɔ gãtɔ kple vevitɔ kekeake si wokpɔna le ƒe sia me.
• Zi geɖe la, nyɔnuviwo ƒe sɔhɛmenɔɣi dzea egɔme tso ƒe 8 va ɖo ƒe 13. Dzesi gbãtɔwoe nye no ƒe tsitsi kple akɔtafu . Zi geɖe la, ɣeyiɣiawo dzea egɔme abe ƒe 2 ene le no ƒe tsitsi megbe.
• Ŋutsuviwo ƒe sɔhɛmenɔɣi ƒe dzesi gbãtɔe nye vidzidɔ ƒe lolome . Zi geɖe la, esia dzea egɔme tso ƒe 11 lɔƒo, gake ate ŋu adze egɔme tso ƒe 9 xɔxɔ alo ƒe 15. Esia kplɔe ɖoe nye ŋutsu ƒe vidzinu ƒe lolome, akɔtafu ƒe tsitsi, kple gbe ƒe gogloƒe.
• Ŋutilã si me ami le kple/alo aklãdɔ.
• Nuwɔwɔ evɔ womabu nusiwo ate ŋu ado tso nusi ame awɔ me le etsɔme ŋu ɣesiaɣi o. (e.g., nane si xɔ̃wò aɖe gblɔ na wò be nàwɔ le manyamanya me)
• Ðetsɔleme sẽŋu ɖeɖefia ɖe dɔwɔwɔ ɖeɖeko, nyametsotso wɔwɔ le woawo ŋutɔ ƒe nyawo ŋu, kple xɔlɔ̃wo gbɔ nɔnɔ ŋu.
• Ame ƒe dzedzeme, ɖawɔwɔ, awudodo, kple nuwɔna ŋu bubu fũ akpa, kple dzimaɖitsitsi ɖe nusi ame bubuwo abu tso ame ŋu ŋu.
• Ɣeaɖewoɣi la, wotea ame kpɔ be yeaƒo ye ɖokui ɖe nuwɔna siwo me afɔku le me (e.g., agbagbadzedze be yeati kpo tso teƒe kɔkɔ aɖe, gasɔdodo kabakaba).

Bu nyabiase kple didi be yeanya nu geɖe si anɔ ɖevi aɖe si le tɔtrɔ siawo ŋu kpɔ. Esia tae wòle be míakpe ɖe wo ŋu ɖo.

Ðe ɖɔktaa ɖeɖe aƒo nu kple ɖevia?

Ne ɖɔktaa ɖo dze kpli wò vɔ la, ate ŋu abia nya bubu siwo me tom viwòa le, vevietɔ nya veviwo abe sɔhɛmenɔɣi ene, eye ate ŋu abia be yeanɔ anyi vie na viwòa. Esia sɔ, eye ne èɖe mɔ na viwòa be wòaƒo nu faa tso nusiwo le susu me nɛ ŋu la, akpe ɖe eŋu wòaɖe dzi ɖi.

Lãmesẽdodokpɔ

Eyome, ɖɔkta la doa ɖevia kpɔ. Esia lɔ ŋkuléle ɖe ŋutigbalẽa ŋu (ne ɖaseɖiɖi, teƒeteƒewo, kple bubuawo), toɖoɖo dzi kple lãkusiwo kple nuƒomɔ̃, ŋkuléle ɖe nɔnɔme aɖe abe scoliosis ene ŋu (wobɔbɔ ɖevia ɖe ŋgɔ eye wodoa eƒe akɔta kpɔ), kple sɔhɛmenɔɣi ƒe dzesiwo didi.Woléa ŋku ɖe eŋu hã be vidzĩa le tsitsim nyuie hã. Anyo wu be dzila, ame dzikpɔla, alo ame tsitsi bubu nanɔ anyi le dodokpɔ sia wɔwɔ me. Anyo wu be nɔvi bubuwo nanɔ gota be vidzĩa nanɔ ɣaɣla.

Atikewɔmɔnuwo

Ne atikewɔmɔnu aɖewo li siwo sɔ na ƒe sia (e.g., Tdap, HPV atikewɔmɔnu ƒe agbɔsɔsɔme), wò ɖɔkta hã ana wo. Atikewɔmɔnu ate ŋu akpɔ ɖeviwo ta tso dɔléle sesẽwo me, eyata ele vevie be woaxɔ wo ɖe game dzi . Gake ɖoɖo si nu wodoa atikewo ɖo ate ŋu ato vovo vie tso ɖevi ɖeka gbɔ yi bubu gbɔ, eyata anyo wu be nàbia wò ɖɔkta tso eŋu.

Dodokpɔ Siwo Wobia

Ne ɖɔktaa kpɔe be ehiã la, ate ŋu aɖe gbe be woado ʋu kpɔ alo awɔ dodokpɔ bubuwo atsɔ akpɔe ɖa be nɔnɔme aɖewo abe ʋusɔgbɔdɔ , ʋumemi ƒe agbɔsɔsɔ fũ , kple yɔmekpe ene hã le eme. Womewɔa nusiawo na amesiame o, ke ne ehiã ko hafi.

Mina míaɖo ŋku nusiawo dzi vaseɖe esime míagawɔ dodokpɔ si kplɔe ɖo.

Enyo, azɔ na míakpɔ nusiwo ŋu wòle be wò, abe vidada kple vifofo ene, nàɖɔ ŋu ɖo le vaseɖe esime viwò ƒe ƒe 12 ƒe dodokpɔ nava.

Sukudɔ (Suku) .

• De dzi ƒo na viwòa be wòakpɔ gome le dɔwɔna vovovowo me . Le kpɔɖeŋu me, hadzidzi, aɖaŋudɔwo, kamedefefewo, sukudede megbe habɔbɔwo, kple nu bubu siwo doa dzidzɔ nɛ. Esiawo akpe ɖe viwòa ŋu wòaka ɖe eɖokui dzi eye wòanya nu tso eŋu.
• Kafu viwòa ne ewɔ nane nyuie, na nunana sue aɖee , eye nàdo alɔe ahakpe ɖe eŋu le nu sesẽwo me.
• Na nɔnɔme nyui si me tomefafa le, nanɔ aƒeme na sukudɔdasiwo kple nusɔsrɔ̃. Ðe susuhenuwo dzi kpɔtɔ tso nuwo abe TV kple telefon ene dzi.
• Viwòa ate ŋu agbɔdzɔ ne sukudɔdasiwo va sesẽ . Ne nenemae la, wɔ dɔ kple sukua ƒe nufialawo be nànya nusitae. Ate ŋu anye nusɔsrɔ̃ ƒe gbɔdzɔgbɔdzɔ, susu ƒe kuxiwo, anyrawɔwɔ tso ɖevi bubuwo gbɔ, alo nuteɖeamedzi bubuwo.
• Hatiwo ƒe nyaƒoɖeamenu nu sẽna ŋutɔ le ƒe sia me. Eyata ɣeaɖewoɣi la, ate ŋu ahe nusiwo me afɔku le abe ahanono kple atamanono ene vɛ. Eyata di amesiwo viwòa le ha dem kple nenye be wole ame tsitsiwo ƒe dzikpɔkpɔ te. Ƒo nu tso nya sia ŋu na viwòa.

Ðevi ŋutɔ ƒe nunɔamesiwo (Self) .

• Zã ɣeyiɣi aɖe nàtsɔ aƒo nu kple viwòa gbesiagbe . Miɖu nu ɖekae, mife fefe ɖekae, eye miaɖo dze tso nu siwo le vevie na viwòa ŋu.
• Ðo aƒea me sewo eye nàɖe nusiwo nèkpɔ mɔ na me na wò . Na emetsonu siwo sɔ le seawo dzi dada ta. Kafu viwòa ɖe tiatia nyui siwo wòwɔ ta.
• Dzra ɖo nàɖo nya siwo viwòa bia tso sɔhɛmenɔɣi kple seselelãme siwo do ƒome kplii ŋu . Mègaƒo asa na wo to gbɔgblɔ be, "Oo, biabia kawoe nye esiawo?"Na viwòa nabia nya tso ŋutsu alo nyɔnu nyenye kple gbɔdɔdɔ ŋu. De dzi ƒo na viwòa be wòagblɔ woƒe kuxiwo kple nusiwo ŋu wòtsi dzi ɖo na wò.
• De dzi ƒo na viwòa be wòahe gbɔdɔdɔ kple ame bubuwo ɖe megbe vaseɖe esime wòatsi . Ðe afɔku siwo le gbɔdɔdɔ ƒe dɔlélewo (STDs) kple fufɔfɔ si womedi o me kpuie .
• De dzi ƒo na viwòa be wòale tsi/le tsi gbesiagbe . Ne ŋutilã ƒe ʋeʋẽ nye kuxi la, na viwòa nazã ʋeʋẽ lilili .
• Ele be viwòa naklɔ aɖu zi eve gbesiagbe , atsɔ aɖuɖɔɖɔɖɔ zi ɖeka gbesiagbe, eye wòayi aɖudɔdala gbɔ ɣleti 6 ɖesiaɖe .
• Kpɔe ɖa be blanuiléle ƒe dzesiwo le eŋu hã. Esiawo ate ŋu anye dzikudodo, blanuiléle, nu siwo doa dzidzɔ na wò tsã ƒe ɖekematsɔleme, dzesi mademade le suku, kple nuƒoƒo tso ameɖokuiwuwu ŋu. Ne ède dzesi dzesi siawo dometɔ aɖe la, ƒo nu kple ɖɔkta.

Dedienɔnɔ

• Ƒo nu tso afɔku siwo le atamanono, vaping, ahanono, kple atike vɔ̃ɖiwo zazã me ŋu na viwòa . Ƒo nu tso nusiwo woate ŋu agblẽ le ŋutilã ŋu kple alesi wòate ŋu azu numame na ame ŋu.
• Ele be ɖevi siwo xɔ ƒe sia nanɔ ʋu ƒe megbezikpui dzi ɣesiaɣi eye woado zikpuimeka ɣesiaɣi . Anyo wu be nàzã zikpui si doa ŋusẽ ame vaseɖe esime viwòa ƒe kɔkɔme nadidi afɔ 4 kple sentimeta 150 . Zi geɖe la, esia dzɔna le ƒe 8 va ɖo ƒe 12 dome.
• Kpɔ egbɔ be viwò do gakuku ne ele keke, skateboard, alo scooter dom. Kpɔ egbɔ be yewozã dedienɔnɔdɔwɔnu nyuiwo, abe nu me dzɔlawo kple klo kple abɔtaɖonu ene, ne wole kamedefefe wɔm.
• 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 , vevietɔ ne fifia nèle fifia alo le fefem le tsia me.
• Ta viwòa tso dzudzɔ si wozãna tsã me . Ne ame aɖe le atama nom le teƒe si te ɖe ŋuwò la, ɖe viwòa ɖa le teƒea.
• Nya nyuie le viwòa ƒe Internet zazã ŋu . Dae ɖe wò aƒeme kɔmpiuta dzi le afisi nàte ŋu akpɔe le. Ðo dedienɔnɔ ƒe mɔ̃wo , eye nàlé ŋku ɖe web-browser ƒe ŋutinya ŋu be nàkpɔ nyatakakadzraɖoƒe siwo viwòa yina.
• Ƒo nu tso dedienɔnɔ kple Internet dzi anyrawɔwɔ ŋu na viwòa . Xlɔ̃ nu wo tso afɔku siwo le ame ŋutɔ ƒe nyatakakawo (adrɛs, telefon xexlẽdzesi, nyagbe ɣaɣla, nɔnɔmetatawo) mamã kple amedzrowo ŋu .
• Tu aɖeke manɔmee le aƒemeTa viwòa ta tso tudada me. Ne tu le asiwò la, na wòanɔ ƒuƒlu, nàtue, eye ɖeviwo mate ŋu akpɔe o . Na tuawo nanɔ xɔxlɔ̃m ɖe vovo. Na safuiawo nanɔ afisi ɖeviwo mate ŋu age ɖo o.
• Ne kuxi aɖe le wò agbenɔnɔ ƒe nɔnɔme ŋu (e.g., nuɖuɖu mesɔ gbɔ o, teƒe si le dedie mele asiwò o, ga si nàtsɔ aƒle atike na dɔléle aɖe mesɔ gbɔ o), mègavɔ̃ be yeaƒo nu tso eŋu na wò ɖɔkta o. Wò ɖɔkta ate ŋu agblɔ nutoa me nunɔamesiwo ŋu nya na wò alo aɖo wò ɖe hadomekpekpeɖeŋudɔwɔla aɖe gbɔ .

Nya kpui siwo dzi wòle be míaɖo ŋkui

Eyata, àte ŋu akpɔe be ƒe 11 xɔxɔ nye nu vevi aɖe ŋutɔ le ɖevi ƒe agbe me. Ele vevie be mí dzilawo míalé be na woƒe ŋutilã, susu, kple hadome tsitsi ŋutɔ le ƒe sia me.

Ƒo nu kple ɖɔkta gaglãa, mègavɔ̃ be yeabia nu tso wò kuxiwo kple tɔtrɔ siwo va viwòa ŋu o. Nyabiase aɖeke menye bometsinya o.

Dɔnɔdzikpɔƒe sia, alo ``Well-Child Visit'', ana gbɔdzɔe kple mɔfiame gã aɖe wò kple viwòa. Ðo ŋku edzi be mí katã míedi be mía viwo natsi le lãmesẽ me, akpɔ dzidzɔ, eye kakaɖedzi nanɔ wo ŋu! Dodokpɔwo abe esia ene le vevie ŋutɔ na ema.

` Dzedzeme Dɔnɔdzikpɔƒe, Ðevi Nyuiwo Sasrãkpɔ, Ðevi Si Xɔ Ƒe 11, Ƒewuiwo, Ðeviwo ƒe Lãmesẽ, Sri Lanka, Dzilanyenye Ŋuti Aɖaŋuɖoɖo