Asela (ƒe 42), si nye gadzraɖoƒe gã aɖe ƒe dɔdzikpɔla, va nye atikewɔƒe le Yawoɖa fiẽ si va yi me. Ege ɖe atikewɔƒea ƒe xɔa me kple ɖeɖi te eŋu vevie eye akɔtave nɔ fu ɖem nɛ.
"Ðɔkta Priya, nye ʋumedodokpɔ yeyetɔ ɖee fia be nye ʋumemi sɔ gbɔ. Nye sukli ƒe agbɔsɔsɔ hã gogo alesi wòle be wòanɔ (Insulin Resistance). Mesena le ɖokuinye me be ɖeɖi te ŋunye ŋutɔ eye mewɔa kuvia le ŋkekea me katã. Gake le nye ɔfisdɔwo ta la, ɣeyiɣi aɖeke mele asinye made kame o. Nyemate ŋu ayi kamedefefewɔƒe gɔ̃ hã o," Asela ɖe eƒe vevesesea me.
Meɖe eme na Asela be: "Asela, nɔnɔme sia bɔ ɖe ame siwo le abe wò ene siwo nɔa zikpui dzi ŋkeke bliboa (Sedentary Lifestyle). Gake kamedede mefia be nàƒu du gaƒoƒo geɖe le kamedefefewɔƒe alo azu kamedefefewɔla o. Aerobic exercise , abe gbesiagbe azɔlizɔzɔ bɔbɔe, gasɔdodo, alo atrakpui lialia ene, ate ŋu ado ŋusẽ wò dzitodzitowo ƒe dɔwɔwɔ eye wòaɖu wò ʋumesukli ƒe agbɔsɔsɔ dzi. Egbea, mina míaƒo nu tso alesi vovo mele ŋuwò o ŋu ame abe wò ene ate ŋu ade kamedede wò gbesiagbegbenɔnɔ me eye nànɔ agbe si me lãmesẽ le."
🚨 Aflaga Dzĩ siwo hiã be woakpɔ egbɔ enumake le kamedede me
Togbɔ be kamedede le vevie na ŋutilã hã la, ele be amesiwo le kamedede gɔme dzem kpata le kamedede ɣeyiɣi didi aɖe megbe la nadzudzɔ kamedede enumake eye woayi atikewɔƒe ne wokpɔ dzesi siwo gbɔna esime wole kame dem:
- Tete, vevesese si le akɔta titina, alo vevesese si kaka ɖe kɔ, aɖu, alo miame (ate ŋu anye dzidɔ ƒe dzesi).
- Gbɔgbɔtsixe si gbɔ eme si womate ŋu ado dzi atsɔ ne wode kame vie gɔ̃ hã o.
- Taɖuame, alɔ̃madɔmadɔ, alo ame ƒe susu ƒe dɔwɔwɔ.
- Dzi ƒe tsotso kabakaba alo esi mesɔ o (Arrhythmia).
- Ametia ƒe akpa ɖeka ƒe nuƒoƒo, gbɔdzɔgbɔdzɔ, alo nuƒoƒo ƒuƒlu.
Afɔku siwo le agbenɔnɔ si me ame aɖeke mele o me
Lãmesẽ ƒe afɔku gã siwo dze ŋgɔ ame geɖe le egbegbe hadomegbenɔnɔ me dometɔ ɖekae nye be woanɔ anyi ŋkeke bliboa. Kamedede ƒe anyimanɔmanɔ nana ŋutilãa ƒe lãmenugbagbeviwo ƒe dɔwɔwɔ dzi ɖena kpɔtɔna eye wòhea kuxi siwo gbɔna vɛ:
1. Insulin ƒe Tsitretsitsi: Esi lãmenugbagbeviwo mexɔa sukli o ta la, sukli ƒoa ƒu ɖe ʋua me, si hea Suklidɔ Ƒomevi 2 vɛ.
2. Dzitodzito me Dɔléle: Lãmetsi gbegblẽ si le ŋutilãa me dzina ɖe edzi eye wònana ʋukawo xena.
3. Ƒumeŋuɖui: Ƒu kple ƒunukpeƒewo ƒe kpekpeme dzi ɖena kpɔtɔna, si wɔnɛ be ƒu ƒe gbagbã ƒe afɔkua dzina ɖe edzi.
Kamedede bɔbɔe 3 ƒe viɖe siwo le lãmesẽnyawo ŋu tsɔtsɔ sɔ kple wo nɔewo
| Kamedede ƒe ƒomevi | Ŋusẽkpɔɖeamedzi gã aɖe le ŋutilã me | Nyaƒoɖeamenu ɖe ƒunukpeƒewo dzi | Susuŋutinunya me viɖewo |
|---|---|---|---|
| Azɔlizɔzɔ Kpata | Enaa dzi ƒe tsotso nyona ɖe edzi eye wòkpɔa ʋu ƒe sisi dzi | Ebɔbɔ ŋutɔ | Nuteɖeamedzi dzi ɖuɖu kple dziɖeɖi nana. |
| Le du dzi | Dzo calorie geɖe le ɣeyiɣi kpui aɖe me, do ŋusẽ ƒuwo | Le titina / Kɔkɔ | Susu ƒe ŋusẽ dzi ɖeɖe kpɔtɔ to endorphins (dzidzɔ ƒe lãmetsiwo) dodo ɖe go me. |
| Gasɔ̃dodo | Ŋusẽdodo ata kple afɔ ƒe lãmekawo, si nana lãmenugbagbeviwo ƒe dɔwɔwɔ kabakaba | Ebɔbɔ ŋutɔ (afɔa ƒe kpekpeme mesena le ƒunukpeƒewo o) . | Na alɔ̃dɔdɔ ƒe nyonyome nanyo ɖe edzi eye nàna wò susu nanɔ nu ŋu geɖe wu. |
Nusiwo Nàwɔ & Nusiwo Nàwɔ O
| ✔️ Nusiwo woawɔ (Wowɔ) . | ❌ Mègawɔe o |
|---|---|
| Do dzo aɖabaƒoƒo 5-10 hafi nàdze wò kamedede gɔme. | Mègaƒo ɖokuiwò ɖe kamedede sesẽ alo nu kpekpewo kɔklɔ me zi ɖeka o. Esia ate ŋu ana lãmekawo kple ƒunukpeƒewo naxɔ abi. |
| NHS ƒe aɖaŋuɖoɖowo gblɔ be dze agbagba nàde kame si nu sẽ aɖabaƒoƒo 150 ya teti kwasiɖa sia kwasiɖa. | Mègalala vaseɖe esime tsikɔ le wuwòm be yeano tsi o. No tsi enuenu be wò nu natsi ne èle kame dem. |
| Le wò kamededea ƒe nuwuwu la, wɔ fafa be wò ŋutilã nahaya. | Ne atikewɔwɔ me dɔléle aɖewo siwo nɔa anyi didi (suklidɔ, dzidɔ) le ŋuwò la, mègadze kamedede yeye gɔme atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee o. |
❓ Nyabiase bubu aɖewo siwo ate ŋu anɔ asiwò (FAQ) .
Aleke ame si ŋu vovo mele o ate ŋu atsɔ kamedede ade woƒe gbesiagbegbenɔnɔ me? ▼
Atrakpuiawo zazã ɖe ʋu si kɔa ame yia dzi teƒe, azɔlizɔzɔ esime nèle ka ƒom, ʋutɔɖoƒe didi vie ne èle ɔfis yim hele azɔli zɔm, kple aɖabaƒoƒo 10 ƒe azɔlizɔzɔ sesĩe le wò ŋdɔnuɖuɖu ƒe ɖiɖiɖeme megbe katã ate ŋu ade wò kamedede ƒe ɖoɖoa me bɔbɔe.
Nukae nye kamedede nyuitɔ kekeake na amesiwo ƒe klo le veve sem alo ƒunukpeƒekuxiwo le? ▼
Kamedede siwo metsɔa ametia ƒe kpekpeme bliboa ɖoa klo dzi o la nyo wu na amesiwo ŋu ƒunukpeƒekuxiwo le. Kekefɔfɔ kple tsiƒuƒu nye mɔ nyuitɔ kekeake siwo dzi woato ado ŋusẽ lãmekawo esime wole ƒunukpeƒewo ta kpɔm.
Aleke kamedede ɖea nuteɖeamedzi dzi kpɔtɔnae? ▼
Le kamedede me la, ahɔhɔ̃a nana lãmetsi siwo kpɔa dzidzɔ abe endorphins kple serotonin ene ƒe wɔwɔ dzina ɖe edzi. Esia hã ɖua ŋutilãa ƒe nuteɖeamedzi ƒe lãmetsi si nye cortisol dzi eye wònaa susu ƒe nyonyo.
Ŋkeke nenie sɔ na kamedede le kwasiɖa me? ▼
Wokafui be ame tsitsi si le lãmesẽ me nade kame si sɔ aɖabaƒoƒo 30 ya teti gbesiagbe, ŋkeke 5 le kwasiɖa me. Ne esia manya wɔ zi ɖeka o la, dze egɔme kple miniti 10 gbesiagbe eye nàtu wò taɖodzinua ɖo vivivi le kwasiɖa ʋɛ aɖewo me.
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