Èsusu be yenɔa agbe si me lãmesẽ lea? Togbɔ be míewɔa vodada suesuesue aɖewo hã la, mía dometɔ akpa gãtɔ susuna be míeɖua nu nyuie hedea kame ne ɣeyiɣi le mía si, eyata míele lãmesẽ me. Gake ɖe ema koe hiã ŋutɔŋutɔ be woatsɔ ŋkɔ nɛ be ‘ele lãmesẽ me’a? Nukutɔe la, numekuku gã aɖe si wowɔ nyitsɔ laa ɖee fia be ame tsitsi ʋɛ aɖewo ko, siwo ade 3 le 100 ɖesiaɖe me, ɖoa nudidi vevi siwo hiã hafi woanɔ agbe le lãmesẽ me gbɔ.
Eyata, mina míalé ŋku ɖe nu vevi ene siawo siwo le vevie na agbe nyui nɔnɔ ŋu. Àte ŋu atsɔ nu ʋɛ siawo adzidze ɖokuiwò.
Sɔti 4 siwo naa agbe nyui nɔnɔ
Le numekulawo ƒe nya nu la, nu ene siawo le vevie ŋutɔ hafi woate ŋu anya ne ame le lãmesẽ me. Mina míalé ŋku ɖe wo ŋu le kplɔ̃ dzi.
| Nya vevitɔ | Bu eŋu kpɔ ne eku ɖe ŋuwò hã. |
|---|---|
| 1. Ƒo asa na atamanono | Ðe nènoa atama? Ne atamanono mezu numame na wò kpɔ o la, ke ema nye dzidzedzekpɔkpɔ gã aɖe. Ne atamanolae nènye la, ɖe nèle agbagba dzem be yeadzudzɔa? |
| 2. Kpekpeme si sɔ me léle ɖe asi | Ðe nète ŋu léa wò BMI (Body Mass Index) me ɖe asi le ƒe 18-25 domea? Alo ɖe nèle agbagba dzem be yeaɖo kpekpeme ma gbɔa? |
| 3. Atikutsetse kple amagbe siwo sɔ gbɔ | Ðe nèɖua atikutsetse kple amagbe 5 ya teti gbesiagbea? (Le kpɔɖeŋu me, nuɖuɖu ɖeka nye akɔɖu si ƒe lolome le titina, akɔɖu, alo amagbe siwo woɖa kplu afã). |
| 4. De kame edziedzi | Ðe nèdea kame aɖabaƒoƒo 30 ya teti gbesiagbe, ŋkeke 5 le kwasiɖa mea? (e.g., azɔlizɔzɔ sesĩe, duƒuƒu, gasɔdodo). |
Nukae nèsusu tso nu ene siawo ŋu? Wo dometɔ nenie nèwɔna ŋutɔŋutɔ? Mehiã be míagblɔe o be menye ɖeko atamanono gblẽa nu le ŋuwò o, ke na amesiwo dome nèle hã. Agbagbadzedze be yeaɖe numamea ɖae nye kpekpeɖeŋu gãtɔ kekeake si nàte ŋu awɔ na ɖokuiwò. Nu etɔ̃ bubuawo, siwo nye kpekpeme nyui, nunyiame nyui, kple kamedede, ye nye agbe nyui nɔnɔ ƒe gɔmeɖoanyi. Ne ɖikeke aɖe le mewò le esia ŋu alo nèdi be yeanya nu tso kpekpeme kple nuɖuɖu si sɔ na wò ŋu la, anyo wu be nàƒo nu kple wò ɖɔkta .
Esia mesɔ gbɔ o! Nu bubuwo gali...
Enyo, míeƒo nu tso nu vevi ene mawo ŋu. Gake nu bubuwo hã li siwo yia agbe si me lãmesẽ le, si me dzidzɔ le la me ŋutɔŋutɔ. Esiawo menye sewo ko o, wonye numame nyui siwo míate ŋu ade míaƒe agbenɔnɔ me. Na míakpɔ nusiwo wonye ɖa.
| Numame nyui | Nukatae ema le vevie? |
|---|---|
| Aɖututu gbesiagbe | Esia le vevie be aɖuwo kple aɖuwo nanɔ lãmesẽ me eye woakpɔ wo ta tso dɔléle me. |
| Midɔ alɔ̃ nyuie le zã me. | Ame si dɔa alɔ̃ nyuie ate ŋu anɔ te ɖe nuteɖeamedzi nu nyuie wu. Azɔ hã, ne míedɔ alɔ̃ nyuie o la, míaƒe dɔwuame ƒe lãmetsiwo megada sɔ o, si wɔnɛ be míeɖua nu wògbɔa eme. |
| Nuɖuɖu ɖekae kple ƒomea | Esia nye ɣeyiɣi si me dzilawo aɖo kpɔɖeŋu nyui, azu numame na nuɖuɖu siwo me nunyiame le, eye woaɖo dze nyuiwo. Ƒometɔwo kple xɔlɔ̃wo gbɔ nɔnɔ kplikplikpli nye agbe nyui nɔnɔ ƒe akpa sẽŋu aɖe. |
| Ko alɔgbɔnu, kpɔ dzidzɔ. | Ko nu sesĩe zi geɖe gbesiagbe. Kpɔ ŋutinya aɖe si doa dzidzɔ na ame alo xlẽe. Ana wò seselelãme nabɔbɔ eye wòana ŋusẽ nanɔ ŋuwò nàdze ŋgɔ kuxiwo. |
| De ŋugble, nàna wò susu nadze akɔ anyi. | Zã miniti 10-20 gbesiagbe nàtsɔ awɔ nane si ana wò susu nadze akɔ anyi. Ŋugbledede, mawusubɔsubɔ ƒe nuwɔna, alo ɖoɖoezizi ko ate ŋu akpe ɖe ŋuwò nàna wò susu nadze akɔ anyi eye wòaɖu wò ʋu ƒe sisi dzi. |
| Zɔ alesi nàte ŋui. | Ne ɣeyiɣi mele asiwò nàde kame o la, zɔ alesi nàte ŋui le ŋkekea me katã. Zɔ yi fiasea me, yi bɔsɖoƒea. Esia fiãa nuɖuɖumeŋusẽ, ɖea nuteɖeamedzi dzi kpɔtɔna, eye wònaa kakaɖedzi nɔa ame ɖokui ŋu geɖe wu. |
| Na wò akɔta nanɔ dzɔdzɔe. | Bu eŋu kpɔ, ne èna wò akɔta le dzɔdzɔe eye wò ƒodo ƒe lãmekawo le sesẽm la, àdze ame tsɛ wu alesi nèle fifia. Bu "dzɔdzɔe, sesĩe" ɣesiaɣi si nèle zɔzɔm. |
| Te nane abe yoga ene kpɔ. | Yoga naa ŋusẽ ŋutilãa, te ŋu trɔna ɖe nɔnɔmewo ŋu, eye wòdaa asɔ, eye esia le vevie ŋutɔ ne míele tsitsim. |
| Ðu nuɖuɖu siwo me protein sɔ gbɔ ɖo. | Protein nye nunyiame vevi aɖe. Esi wònye be enɔa dɔgboa me ɣeyiɣi didi ta la, ne woɖui kple nuɖuɖu siwo me fibre sɔ gbɔ ɖo la, ekpena ɖe ŋuwò nèsena le ɖokuiwò me be nuɖuɖumeŋusẽ ʋɛ aɖewo koe ɖua wò. De nuɖuɖuwo abe nukuwo, nyinotsi siwo me ami mesɔ gbɔ ɖo o, gbewo, lã, kple tɔmelãwo wò nuɖuɖu me. |
| Bu nu nyuiwo ŋu. | Kpɔ nusianu abe "kplu la yɔ afã ene." Xɔ ɖokuiwò dzi se. Bu eŋu kpɔ be "Mate ŋui, mate ŋui..." eye nàdze dɔwɔwɔ gɔme. |
Wò ŋutɔe tsoa nya me le nusianu ŋu.
Ðewohĩ numame nyui siwo nèŋlɔ ɖi la ato vovo na tɔnye. Naneke megblẽ le eŋu o. Nu vevitɔe nye be nàɖo ŋku edzi be wòe nye amesi ate ŋu ana tɔtrɔ nava wò lãmesẽ kple wò nyonyo me .
Kpɔ ŋusẽ ɖe wò agbe dzi. Bu tɔtrɔ suesuesue siwo ate ŋu ana wò agbenɔnɔ nanɔ lãmesẽ me ŋu kpɔ. Mègadze agbagba be yeawɔ nu gãwo zi ɖeka o. Dze egɔme tso nu sue aɖe dzi.
Le kpɔɖeŋu me, tso etsɔ dzi la, dze azɔlizɔzɔ gɔme sesĩe aɖabaƒoƒo 10 gbesiagbe. Dzi atikutsetse siwo nèɖuna gbesiagbe ɖe edzi ɖeka. Tsɔ wò telefon la da ɖe adzɔge gaƒoƒo afã hafi nàmlɔ anyi le zã me. Tɔtrɔ suesuesuewo abe esiawo ene ye hea nu gãwo vɛ le ɣeyiɣi aɖe megbe.
Gbedasi si Wotsɔ Yi Aƒeme
- Gɔmeɖoanyi na agbe nyui nɔnɔe nye atamanono, lolo si sɔ me léle ɖe asi, nuɖuɖu si me nunyiame le ɖuɖu, kple kamedede edziedzi.
- Tsɔ kpe ɖe gɔmedzenu siawo ŋu la, ele vevie ŋutɔ hã be wòadɔ alɔ̃ nyuie, eƒe susu nanɔ nyonyo, ƒomedodo nyui nanɔ ame kple ƒometɔwo kple xɔlɔ̃wo dome, eye nɔnɔme nyui nanɔ ame si.
- Wòe le wò lãmesẽ dzi ɖum. Le esi teƒe be nàdze agbagba awɔ tɔtrɔ gãwo zi ɖeka la, dze egɔme kple numame suesuesue bɔbɔe siwo nàte ŋu ade wò gbesiagbegbenɔnɔ me.
- Ne dzimaɖitsitsi alo nyabiase aɖewo le asiwò ku ɖe wò kpekpeme, nuɖuɖu, alo kamedede ŋu la, ƒo nu kple wò ƒomea ƒe ɖɔkta (GP).
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee