Viwò si xɔ ƒe 12 ƒe Vi Nyui ƒe Sasrãkpɔ: Ðe míaƒo nu tso esia ŋua?

Viwòa le ƒe 12 xɔm, si nye ɣeyiɣi vevi aɖe ŋutɔ le woƒe agbe me. Le ƒe sia me la, woƒe ŋutilã kple woƒe tamebubu le tɔtrɔ gãwo me tom. Eyata, atikewɔwɔ me dodokpɔ si wowɔna le ɣeyiɣi sia me, si woyɔna be ``Ðevi Nyuiwo ƒe Sasrãkpɔ'', le vevie ŋutɔ. Na míakpɔ nusi dzɔna ne èyi ɖɔkta gbɔ le ɣeyiɣi sia me, kple nusi wòle be nàdzra ɖo ɖe eŋu.

Aleke ɖɔktaa doa viwòa kpɔe?

Gbã la, ne èyi ɖɔkta gbɔ la, woalé ŋku ɖe nu ʋɛ aɖewo ŋu be woakpɔ ɖevia ƒe lãmesẽ ŋuti nukpɔsusu si me kɔ.

1. Kpɔkpɔ le eƒe kɔkɔme, eƒe kpekpeme, kple eƒe tsitsi ŋu: Ðɔkta alo dɔnɔdzikpɔla adzidze viwòa ƒe kɔkɔme kple eƒe kpekpeme eye wòabu woƒe BMI, alo eƒe ŋutilã ƒe lolome ƒe dzesi. Emegbe woawɔ dzidzenu siawo ƒe nɔnɔmetata ɖe woƒe tsitsi ƒe nɔnɔmetata dzi akpɔe ɖa be ɖevia ƒe tsitsi le mɔ nyuitɔ dzi le woƒe ƒexɔxɔ nu eye be vovototo aɖe le ƒe si va yi me hã. Esia ana nàkpɔ ɖevia ƒe nunyiame ƒe nɔnɔme hã.

2. Woléa ŋku ɖe ʋu ƒe sisi, nukpɔkpɔ, kple tosese ŋu: Wozãa dɔwɔnu siwo wozãna ɖaa tsɔ léa ŋku ɖe vidzĩa ƒe ʋu ƒe sisi ŋu. Azɔ hã, woléa ŋku ɖe vidzĩa ƒe nukpɔkpɔ ŋu. Ɣeaɖewoɣi la, woate ŋu alé ŋku ɖe vidzĩa ƒe to hã ŋu le ɣeyiɣi sia me. Esiawo nye dodokpɔ bɔbɔe ŋutɔ, eyata naneke meli si ŋu woatsi dzi ɖo o.

3. Wole ŋku lém ɖe susu ƒe lãmesẽ hã ŋu: Ðevi siwo xɔ ƒe sia ate ŋu ato susu me nuteɖeamedzi vovovowo me. Eyata ɖɔkta ate ŋu awɔ dodokpɔ kpui aɖe hã atsɔ akpɔe ɖa be ɖevia le blanuiléle, dzimaɖitsitsi, alo blanuiléle ƒe dzesiwo le eŋu hã. Esia ate ŋu anye nane si le abe nyabiase gbalẽvi ene.

Nusiwo me ɖɔktaa adzro kple wò kple viwòa

Eyome, ɖɔktaa abia nya geɖe mia kple viwòa tso woƒe gbesiagbegbenɔnɔ kple numamewo ŋu. Esia nye ɣeyiɣi nyui aɖe si me nàbia nya ɖesiaɖe si anɔ asiwò eye nàxɔ aɖaŋuɖoɖo.

Aleke nèléa be na wò nuɖuɖu kple nunonoe?

Ƒe sia mee wòle be ɖeviwo nadze nuɖuɖu siwo anyo na wo tiatia gɔme . Ðɔktaa aƒo nu tso esia ŋu na wò.

• Ele be protein dzɔtsoƒe nyuiwo (abe tɔmelã, koklozi, azi, kple koklozi ene), nuku blibowo (bli dzẽ, atta wɔ, oats), atikutsetsewo, kple amagbewo nanɔ viwò ƒe nuɖuɖu me .
• Azɔ hã, ele be viwòa naxɔ notsi alo nyinotsi siwo me ami mesɔ gbɔ ɖo o (e.g. yogurt, notsi si me ami mele o) abe kplu 3 (720 ml) gbesiagbe.
• De dzi ƒo na viwòa be wòaɖu atikutsetse kple amagbe 5 ya teti gbesiagbe. Zi alesi atikutsetsewo kple amagbewo le amadede vovovowo me la, zi nenemae wòanyo wui.
• Tsinono hã le vevie ŋutɔ. Na viwòa nazu numame na tsinono ɖe nunono siwo me sukli le teƒe.

Aleke gbegbee alɔ̃dɔdɔ le vevie?

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

• Ne mèdɔ alɔ̃ nyuie o , esesẽna be wò susu nanɔ sukudɔdasiwo ŋu eye ɖeɖi te ŋuwò ŋkeke bliboa.
• Eya ta anyo be nàɖo alɔ̃dɔdɔ edziedzi na viwòa. Anyo be nàɖo ɖoɖo si ana nàɖe dzi ɖi hafi amlɔ anyi, abe agbalẽ xexlẽ hafi amlɔ anyi ene.
• Nu vevitɔe nye be nàƒo asa na elektrɔnikmɔ̃wo abe TV, kɔmpiuta, tablɛt, kple telefon ene dada ɖe viwò ƒe xɔdɔme me. Kekeli si tso wo me gblẽa alɔ̃dɔdɔ me.

Ðevi ƒe dɔwɔnawo kple kamededewo

Ele be ɖevi si xɔ ƒe sia nanɔ dɔ dzi aɖabaƒoƒo 60 ya teti gbesiagbe . Ema fia fefe, duƒuƒu, kple titri.

• Ele be seɖoƒe na screen time (`screen time`) godoo . Ðo se aɖe ku ɖe gaƒoƒo agbɔsɔsɔme si nàte ŋu azã ɖe eŋu gbesiagbe ŋu.

Ðevia ƒe ŋutilã kple susu ƒe tsitsi

Ƒe wuieve nye ɣeyiɣi si me ɖevi toa tɔtrɔ geɖe me, le ŋutilã kple susu siaa me. Ðɔktaa ƒo nu tso esia hã ŋu.

• Ƒewuivi ƒe dzesiwo: Ðevi geɖe dzea sɔhɛmenɔɣi ƒe dzesiwo ɖeɖefia gɔme le ƒe sia me.
• Zi geɖe la, nyɔnuviwo ƒe sɔhɛmenɔɣi dzea egɔme tso ƒe 8 va ɖo ƒe 13. No ƒe tsitsi kple akɔtafu dzea egɔme gbã. Zi geɖe la, dzinukpɔkpɔ gbãtɔ, alo dzinukpɔkpɔ, dzɔna abe ƒe 2 ene le no ƒe tsitsi ƒe gɔmedzedze 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 ɣeaɖewoɣi tso ƒe 9 xɔxɔ alo ƒe 15. Ɣemaɣie ŋutsu ƒe vidzinu dzea didi gɔme eye akɔtafu dzea tsitsi gɔme.
• Ŋutilã si me ami le kple aklã: Ebɔ be ŋutigbalẽ nazu ami eye aklã nadze le ƒe sia me le lãmetsiŋusẽ ƒe tɔtrɔ ta.
• Mègabu nusiwo ado tso woƒe nuwɔnawo me ŋu boo o: Ɣeaɖewoɣi la, ɖevi siwo xɔ ƒe sia mate ŋu abu nusi ava dzɔ le nane si wowɔ vɔ megbe ŋu abe ame tsitsiwo ene o.
• Ðetsɔleme le dɔwɔwɔ ɖekae kple xɔlɔ̃wo wɔwɔ me: Vivivi la, wole wo ɖokui si eye wodi vevie be yewoage ɖe yewo xɔlɔ̃wo ƒe ƒuƒoƒoa me.
• Wodzea tamebubu geɖe wu gɔme le woƒe dzedzeme kple nuwɔna ŋu: "Aleke madzena na ame bubuwo?" "Ðe nye nuwɔna nyoa?"
• Tetekpɔ aɖe ate ŋu anɔ anyi be yeaƒo ye ɖokui ɖe nuwɔna siwo me afɔku le me: Esia nye ɣeyiɣi si me woate nu yeyewo kpɔ, eye ɣeaɖewoɣi gɔ̃ hã, woatsɔ wo ɖokui ade afɔku me vie.

Ne ɖɔktaa ƒo nu kpli wò vɔ la, àte ŋu abia ɣeyiɣi aɖe wò ɖeka kple viwòa be míadzro nyabiase alo dzimaɖitsitsi bubu ɖesiaɖe si viwòa ate ŋu adzro me (ɖewohĩ nu siwo biabia sesẽ le ŋkuwòme). Esia nye mɔnukpɔkpɔ nyui aɖe na viwòa be wòaƒo nu tso woƒe kuxiwo ŋu faa.

Aleke wowɔa ŋutilãmedɔdadaae?

Le dzeɖoɖoa megbe la, ɖɔkta la doa ɖevia kpɔ.

• Le ɣeyiɣi sia me la, woɖoa to ɖevia ƒe ŋutigbalẽ, dzi, kple lãkusi, léa ŋku ɖe eƒe akɔta ƒe goglome ŋu, eye wokpɔa sɔhɛmenɔɣi ƒe dzesiwo .
• Ele vevie be dzila, dzikpɔla, alo ame bubu si sɔ (a `chaperone`) nanɔ anyi le dodokpɔ sia me. Be ɖevia nate ŋu aɣla eɖokui la, anyo wu ne nɔvi bubuwo le xɔ si me wolalana le le ɣeyiɣi sia me.

Ðo ŋku atikewɔmɔnuwo hã dzi.

Atike aɖewo li siwo wòle be woana ɖeviwo le ƒe sia me gɔ̃ hã.

• Atikewo kpɔa ɖeviwo ta tso dɔléle sesẽwo me, eyata ele vevie ŋutɔ be woaxɔ wo ɖe game dzi .
• Atikewɔmɔnu ƒe ɖoɖowo ate ŋu ato vovo vie tso ɖɔkta ɖeka gbɔ yi bubu gbɔ, eyata ƒo nu kple wò ɖɔkta be nànya atikewɔmɔnu siwo tututu wòle be woana le ƒe sia me.

Woate ŋu awɔ dodokpɔ bubuwo

Le ɖevia ƒe lãmesẽ ƒe nɔnɔme nu la, ɖɔkta ate ŋu aɖe gbe be woawɔ dodokpɔ bubu aɖewo.

• Le kpɔɖeŋu me, woate ŋu abia be woawɔ dodokpɔwo atsɔ alé ŋku ɖe nɔnɔme aɖewo abe ʋusɔgbɔdɔ, ʋumemi si sɔ gbɔ, kple yɔmekpe ene ŋu.

Nusiwo ŋu wòle be nàlé be na vaseɖe esime woado wò kpɔ (ƒe 13) .

Ne wowu dodokpɔ sia nu la, nu ʋɛ aɖewo li siwo ŋu wòle be nàɖɔ ŋu ɖo vaseɖe esime viwòa naxɔ ƒe 13.

Ku ɖe sukudɔwo ŋu

• Na viwòa nakpɔ gome le dɔwɔna vovovowo me le suku. Le kpɔɖeŋu me, de dzi ƒo na viwòa be wòati nusiwo me wòtsɔ ɖe le abe hadzidzi, aɖaŋudɔwo, kamedefefewo, kple sukudede megbe habɔbɔwo ene yome .
• Kafu viwòa ne ewɔ nane nyuie. Ne wodo kpo nu le nane me la, kpe ɖe wo ŋu nàde dzi ƒo na wo ne wole agbagba dzem.
• Na nɔnɔme nyui aɖe nanɔ anyi si me tomefafa le na sukudɔdasiwo wɔwɔ. Ƒo asa na susuhenuwo abe TV kple telefon ene.
• Ðevi aɖewo ate ŋu ado go kuxiwo ne nuwo va sesẽ vie le suku. Ne edzɔ alea la, ƒo nu kple nufialawo le suku eye nàdze agbagba anya nusitae. Ate ŋu anye nusɔsrɔ̃ alo susu ƒe kuxi, alo ate ŋu anye nuteɖeamedzi bubu, abe anyrawɔwɔ ene .
• Hatiwo ƒe nyaƒoɖeamenu nu sẽna ŋutɔ le ƒe sia me. Eyata ɣeaɖewoɣi la, woate ŋu ato nu gbegblẽwo abe atamanono kple ahanono ene dzi. Nya amesi viwòa le ha dem kplii. Azɔ hã, kpɔ egbɔ be ame tsitsiwo ƒe dzikpɔkpɔ le teƒe siwo woƒoa ƒu ɖo.

Ðevi ƒe amenyenye kple susu ƒe nyonyo

• Zã ɣeyiɣi aɖe nàtsɔ aɖo dze kple viwòa gbesiagbe. Nuɖuɖu ɖekae, fefe ɖekae, kple nuƒoƒo tso nu siwo le vevie na viwòa ŋu ana kadodoa me nasẽ ɖe edzi.
• Ðo aƒea me sewo eye nàgblɔ nusi nèkpɔ mɔ na tso wo gbɔ eme nakɔ . Ele be nusiwo ado tso seawo dzi dada me nasɔ. Kafu viwòa be ewɔ tiatia nyuiwo.
• Dzra ɖo nàɖo nya siwo viwòa bia tso sɔhɛmenɔɣi kple ŋutilã, susu, kple seselelãme ƒe tɔtrɔ siwo dzɔna le ɣeyiɣi ma me ŋu .Ne nya aɖewo le viwòa si ku ɖe ŋutsu alo nyɔnu nyenye kple gbɔdɔdɔ ŋu la, ɖo wo ŋu gaglãa. De dzi ƒo na viwòa be wòaƒo nu tso nyabiase alo dzimaɖitsitsi ɖe sia ɖe si le eŋu la ŋu na wò.
• Le nyɔnuviwo gome la, zi geɖe la, dzinukpɔkpɔ gbãtɔ dzɔna le ƒe 13 lɔƒo. Gake ate ŋu atsi megbe ɣeaɖewoɣi abe ƒe 15. Ƒo nu tso eƒe dzinukpɔkpɔ ŋu na viwònyɔnua hafi wòadze egɔme, eye nàde dzi ƒo nɛ be wòabia nya ɖesiaɖe si le esi la 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 fu siwo womedi o me.
• De dzi ƒo na viwòa be wòale tsi ahaklɔ eƒe ŋutilã gbesiagbe . Ne kuxi aɖe le ŋutilã ƒe ʋeʋẽ ŋu, abe fifia ene la, gblɔ na wo be woazã atike si naa ʋeʋẽ lilili.
• Klɔ aɖu zi eve gbesiagbe, klɔ aɖu zi ɖeka ya teti gbesiagbe, eye nàkplɔ viwòa ayi aɖudɔdala gbɔ ɣleti 6 ɖesiaɖe .
• Nya nu tso blanuiléle ƒe dzesiwo ŋu. Ƒo nu kple ɖɔkta ne dzesiwo abe dzikudodo ɣesiaɣi, blanuiléle, nu siwo doa dzidzɔ na wò tsã megatsɔa ɖeke le eme o, dzesiwo dzi ɖeɖe kpɔtɔ le suku, alo nuƒoƒo tso ameɖokuiwuwu ŋu ene le ŋuwò.

Mègaŋlɔ ɖevia ƒe dedienɔnɔ be o.

Ele be míabu ɖeviwo ƒe dedienɔnɔ hã ŋu geɖe le ƒe sia me.

• Ƒo nu tso afɔku siwo le atamanono, vaping, ahanono, kple atike vɔ̃ɖiwo zazã me ŋu na viwòa .
• Ele be ɖevi siwo xɔ ƒe sia nanɔ megbezikpui dzi ɣesiaɣi ne wole ʋu me, eye ele be woado zikpuimeka godoo .
• Ne èle keke, skateboard, alo scooter dom la, bia wo be woado gakuku . Ne èle kamedefefe wɔm la, bia tso wo si be woazã dedienɔnɔdɔwɔnu siwo sɔ na kamedefefea, abe nu me dzɔlawo kple klo kple abɔtaɖonu ene.
• De ɣe ƒe keklẽŋusẽtike si ƒe SPF nye 30 alo esi wu nenema aɖabaƒoƒo 15 ya teti hafi nàdo go le ŋdɔ me . Ðo ŋku edzi nàgadee gaƒoƒo 2 ɖesiaɖe.
• Ta viwòa ta tso dzudzɔ si wozãna tsã me.
• Nya viwòa ƒe Internet zazã nyuie. Na kɔmpiutaa nanɔ aƒeme le afisi nàte ŋu akpɔe le. Ðo dedienɔnɔ ƒe mɔ̃wo, eye nàlé ŋku ɖe viwòa ƒe web-browser ŋutinya ŋu be nàkpɔ nyatakakadzraɖoƒe siwo wòyi.
• Ƒo nu tso Internet dzi dedienɔnɔ, Internet dzi anyrawɔwɔ, kple alesi woazã hadomenyatakakadzraɖoƒewo ŋudɔ nyuie ŋu na viwòa .
• Mègadzra tu ɖo le aƒeme o. Ne èwɔe alea la, na womaɖe agba le wo me o, woatu wo ɖe gaxɔ me, eye ɖeviwo mate ŋu akpɔ wo o. Na tuawo nanɔ xɔxlɔ̃m ɖe vovo. Na safuiawo nanɔ afisi ɖeviwo mate ŋu age ɖo o.
• Ne nya aɖewo le asiwò ku ɖe wò agbenɔnɔ ŋu, abe nenye be nusiwo nèhiã be nàtsɔ akpɔ viwòa dzi (e.g., nuɖuɖu, nɔƒe, lãmesẽnyawo ŋuti nugblẽfexeɖoɖo) le asiwò ene la, ƒo nu tso eŋu na wò ɖɔkta. Ðewohĩ wò ɖɔkta ate ŋu aɖo wò ɖe nutoa me dɔwɔƒewo be woakpe ɖe ŋuwò alo aɖo wò ɖe hadomekpekpeɖeŋudɔwɔla aɖe gbɔ.

Nu vevitɔ kekeake siwo dzi wòle be woaɖo ŋkui (Take-Home Message) .

Enyo, eyata míeƒo nu geɖe tso ƒe 12 vi aɖe ƒe atikewɔwɔ me dodokpɔ ŋu. Mlɔeba la, nu vevi aɖewo siwo dzi wòle be woaɖo ŋkui lae nye esi:

• Ƒe sia nye ɣeyiɣi si me ŋutilã kple susu me tɔtrɔ kple kuxi geɖe le na ɖeviwo. Eya ta wohiã wò lɔlɔ̃, nugɔmesese, kple kpekpeɖeŋu wu ɣeyiɣi ɖesiaɖe.
• Ƒo nu tso nusianu ŋu na wò ɖɔkta gaglãa. Mègavɔ̃ be yeabia nya alo nusiwo ŋu nètsi dzi ɖo o.
• Dzeɖoɖo nyui nanɔ mia kple viwòa dome. Na kakaɖedzi wo be woate ŋu aƒo nu tso nusianu ŋu na wò.
• Tsi dzi ɖe viwòa ƒe dedienɔnɔ ŋu ɣesiaɣi, vevietɔ ne eɖo internet kple hatiwo ƒe nyaƒoɖeamenu dzi.
• Menye wò ɖeka koe le mɔzɔzɔ sia me o. Àte ŋu axɔ kpekpeɖeŋu tso ɖɔktawo, nufialawo, kple ne ehiã la, aɖaŋuɖolawo gbɔ.

Mele mɔ kpɔm be aɖaŋuɖoɖo siawo akpe ɖe viwòa ŋu be etsɔme nyui kple dzidzɔ nanɔ esi!

` Ðeviwo ƒe lãmesẽ dodokpɔ, ƒe 12, sɔhɛmenɔɣi, ɖeviwo ƒe tsitsi, dzilanyenye ŋuti aɖaŋuɖoɖo, lãmesẽmenɔnɔ ƒe nɔnɔmewo, susu ƒe lãmesẽ