Ðe nèsena le ɖokuiwò me be ŋusẽ aɖeke mele ye ŋu le ŋdi me oa? Ðe ɖeɖi te ŋuwò ale gbegbe be màte ŋu afɔ tso aba dzi ŋkeke geɖe o, ne èwɔ dɔ vi aɖe gɔ̃ hãa? Ðewohĩ esia menye ɖeɖiteameŋu si sɔ ko o. Egbea míele nu ƒom tso mɔ siwo dzi woato ana agbenɔnɔ kple nɔnɔme aɖe si woyɔna be Chronic Fatigue Syndrome (CFS), si wogayɔna be Myalgic Encephalomyelitis (ME) nanɔ bɔbɔe wu ŋu. Esia nye nɔnɔme sesẽ aɖe si ate ŋu akpɔ ŋusẽ gã aɖe ɖe wò agbe dzi. Gake mègatsi dzi o, mɔ aɖewo li siwo dzi míato akpɔ nɔnɔme sia gbɔ ahanɔ agbe nyuie.
Dɔlélea ƒe nɔnɔme gɔmesese: ɣeyiɣi nyuiwo kple ɣeyiɣi vɔ̃wo
Ne èle agbe kple nɔnɔme sia la, àse nu ɖeka gɔme nyuie ŋutɔ. Eyae nye be, menye nusianue le ɖeka o. Ɣeyiɣi aɖewo li siwo me dzesiawo nu sẽna ŋutɔ eye ŋutilã ate ŋu ato ɣeyiɣi sesẽ aɖe ŋutɔ me. Míeyɔa esia be ``gbugbɔgadzɔ``, si nye ɣeyiɣi si me dɔlélea nu sẽna ɖe edzi. Emegbe le ɣeyiɣi aɖe megbe la, ɣeyiɣi aɖe ate ŋu ava esime dzesiawo nu fa eye ŋutilãa ƒe lãme nasẽ vie. Míeyɔa esia be ``tsɔtsɔke`` ƒe ɣeyiɣi.
Gɔmesese be nɔnɔme sia, si trɔna le ɣeyiɣi sesẽwo kple ɣeyiɣi siwo nyo wu vie dome, ye nye dɔlélea ƒe nɔnɔme, ate ŋu akpe ɖe ŋuwò ŋutɔ le wò ŋusẽ dzi kpɔkpɔ me.
Bu wò ŋutilã ƒe ŋusẽ abe telefon ƒe batri ene. Ame si ŋu dɔléle sia le ƒe batri la tsina kabakaba ŋutɔ, eye wòxɔa ɣeyiɣi didi hã hafi wòdoa agba. Eyata, ele be míaɖɔ ŋu ɖo ŋutɔ le alesi míezãa batri la ŋu.
Gbesiagbedɔwo kple ŋusẽzazã nyuie
Le dɔlélea gbugbɔgadzɔ me la, ate ŋu asesẽ na wò be nàwɔ dɔ bɔbɔewo abe ɖokuiwò kɔklɔ le ŋdi me alo wò awu ɖɔliɖɔli ene. Eya ta, ɖo ɣeyiɣi bubu ɖi na dɔ siwo nèkpɔ be esesẽ na wò. Mègatsi dzodzodzoe o. Ðeko nàwɔ wo.
Ke hã, le `keɖeɖe` ƒe ɣeyiɣi aɖe me la, àte ŋu asusu be, "Oo, nye lãme sẽ egbea, ehiã be mawɔ dɔ aɖewo." Mègawɔe nenema o! Ne èdo vevie nu wògbɔ eme zi ɖeka la, ɖeɖi ate ŋu ava eme keŋkeŋ le ŋkeke eve alo etɔ̃ siwo kplɔe ɖo me. Ne èyi edzi alea la, anɔ eme be `gbugbɔgadzɔ` sesẽ aɖe adze ŋuwò.
Eyata le lãmesẽ nyui ƒe ɣeyiɣiwo gɔ̃ hã me la, ele vevie be woada asɔ nyuie le ɖiɖiɖeme kple dɔwɔwɔ dome . Lé ŋku ɖe wò ŋusẽ ƒe agbɔsɔsɔ ŋu ɣesiaɣi.
Kamedede: Nane si ku ɖe ŋuɖɔɖɔɖo ŋu
Togbɔ be kamedede le vevie na lãmesẽ me nɔnɔ hã la, kamedede ate ŋu anye ayemɔ vie eye ebia be woaɖɔ ŋu ɖo na amesi ŋu ɖeɖiteameŋu atraɖii ƒe dɔléle le. Kamedede fafɛ gɔ̃ hã ate ŋu ana ɖeɖi nate ame ŋu si womate ŋu ado dzi atsɔ o. Ŋkɔ tɔxɛ aɖe li na nɔnɔme sia si woyɔna be `Post-Exertional Malaise (PEM). Kpuie ko la, enye ɖeɖiteameŋu si gbɔ eme kple dzesiawo ƒe gbegblẽ si dzena le agbagbadzedze vie gɔ̃ hã megbe.
Eyata nukae wòle be nàwɔ?
Nu nyuitɔ si nàwɔe nye be nàƒo nu kple wò ɖɔkta alo kamededeŋutinunyala be nànya nusi tututu wò ŋutilã ate ŋu akpɔ le kamedede kple susu me dɔwɔnawo gome. Woyɔa esia be wò "ŋusẽ ƒe agbalẽkotoku." Ele be nànɔ teƒe sia eye nàsrɔ̃ alesi nàda asɔ le ɖiɖiɖeme kple dɔwɔnawo me. Esia akpe ɖe ŋuwò nàƒo asa na "PEM" nɔnɔme si míeyɔ.
- Na ŋutilãmedɔdala nawɔ wò kamedede ƒe ɖoɖoa.
- Mègawɔ dɔ sesĩe akpa gbeɖe o.
- Pacing ye nye nu vevitɔ kekeake.
Nuɖuɖu ate ŋu ana tɔtrɔ gã aɖe nava
Nuɖuɖu siwo nèɖuna ŋu bubu ate ŋu akpe ɖe ŋuwò ŋutɔ le wò dzesiwo dzi kpɔkpɔ me. Vevietɔ, ƒo asa na nuɖuɖu siwo ŋu wò nulɔdɔ le, nuɖuɖu siwo ŋu nèsesẽna le, kple nuɖuɖu siwo me atikewo le.
Ame geɖe gblɔna be nuɖuɖu si sɔ kple Mediterranea Nuɖuɖua ɖea vi na nɔnɔme sia. Eyae nye nuɖuɖu si me ami ʋeʋĩ kple carbohydrates siwo ŋu wokɔ sɔ gbɔ ɖo o, eye ami si me ami ʋeʋĩ kple ami siwo me ami ʋeʋĩ mele o sɔ gbɔ ɖo.
| Nuɖuɖu Siwo Wokafu | Nuɖuɖu Siwo Wòle Be Woaƒo Asa na/Seɖoƒe Ðo |
|---|---|
| Amagbe kple atikutsetse yeyewo | Sukli kple nuɖuɖu viviwo |
| Tɔmelãwo (abe salmon, mackerel, sardines ene) . | Nuvivinu siwo wowɔ kple asi |
| Ami nyuiwo abe amititsetse ƒe ami ene | Ahasesẽ |
| Nukuwo kple nukuwo (Almonds, Walnuts) . | Nunono siwo me caffeine sɔ gbɔ ɖo (tii, kɔfi) . |
| Nuku blibowo (bli dzẽ, oats) . | Nuɖuɖu siwo wotsɔ wɔ si ŋu wokɔ (abolo, bisiklet) wɔ . |
Nu bubue nye be nuɖuɖu sue geɖe ɖuɖu le ŋkekea me katã , tsɔ wu be nàɖu nu gã ɖeka le ɣeyiɣi ɖeka me, ate ŋu akpe ɖe ŋuwò be ŋusẽ nanɔ ŋuwò. Le kpɔɖeŋu me, anyo wu be nàɖu nuɖuɖu vevi 3 kple numeɖenu sue 3 le wo dome. Esia ate ŋu akpe ɖe ame ŋu hã be nàɖu ʋuʋudedi dzi.
Ŋkuɖodzi ƒe bu kple "Ahɔhɔ̃ ƒe Fog".
Nɔnɔme sia ƒe dzesi vevi bubu enye ŋkuɖoɖonudzi ƒe dɔmawɔmawɔ nyuie kple ``ahɔhɔ̃ ƒe afu'' ƒe seselelãme. Èŋlɔa nuwo be eye wòsesẽna na wò be wò susu nanɔ nu ŋu. Mɔ bɔbɔe ʋɛ aɖewo li siwo dzi nàto akpe asi ɖe esia ŋu:
- Zã ŋkekenyuigbalẽ alo ``Ŋkeke ƒe ɖoɖowɔla``: Ŋlɔ wò dɔwo, ɖoɖowɔɖiwo, kple nusiwo nàwɔ ɖe eme.
- Ðo ŋkuɖodzinuwo ɖe wò telefon dzi: Ðo ŋkuɖodzinu aɖe be wòaɖo ŋku edzi na wò ne ehiã be nàyi afi aɖe alo awɔ nane.
- Ŋlɔ ŋkɔ: Ŋlɔ nusiwo wòle be nàtsɔ ɖe asi ne èle nu ƒlem, abe dɔ siwo wòle be nàwɔ le ŋkekea me ene.
- Zã nuŋlɔtsi siwo léna ɖe nu ŋu: Ŋlɔ nu siwo dzi wòle be nàɖo ŋkui ɖe pepa suewo dzi eye nàklã wo ɖe teƒe siwo woate ŋu akpɔ bɔbɔe.
- De kame wò ahɔhɔ̃: Aɖaŋuɖoɖowo, nyagbɔgblɔ ƒe fefewo, kple kaɖifefewo ate ŋu ana wò susu nanɔ dɔ dzi. Esiawo ate ŋu akpe ɖe ŋuwò hã be wò ŋkuɖoɖonudzi nanyo ɖe edzi.
Dɔwɔwɔ, ƒomedodowo kple susu ƒe lãmesẽ
Dɔ
Dɔwɔwɔ kple nɔnɔme sia ate ŋu anye kuxi. Ne kuxiwo le fu ɖem na wò le dɔwɔƒe la, ele be nàƒo nu tso nya sia ŋu na wò dɔtɔ. Ðewohĩ àhiã nuwo abe dɔwɔwɔ ƒe ɖoɖowɔɖi si atrɔ ɖe nɔnɔmewo ŋu, mɔkeke aɖe le dɔme, alo mɔfiame siwo woŋlɔ ɖi ene elabena ŋkuɖoɖonudzi ƒe kuxiwo le ŋuwò. Esiawo ato vovo le wò dzesiwo kple wò dɔa ƒe nɔnɔme nu. Ne nɔnɔmea nu sẽ eye mète ŋu le dɔ wɔm o la, ƒo nu kple wò ɖɔkta tso afɔ siwo nàte ŋu aɖe ŋu.
Ƒomedodowo
Anɔ eme be esiae nye akpa si sesẽ wu. Ate ŋu asesẽ ŋutɔ na wò ƒomea, xɔlɔ̃wo, kple wò zɔhɛ be woase nɔnɔme sia gɔme. Woate ŋu agblɔ nyawo abe, "Ete ɖeɖi ŋuwò," alo "Ðeɖi te ŋuwò le esi nèle afima ko ta." Elabena le egodotɔ gome la, ɖeɖiteameŋu sia nye nusi womekpɔna o.
Eyata ele vevie ŋutɔ be nàɖe dɔléle sia me na wò lɔlɔ̃tɔwo eye nàfia nu wo tso eŋu hã.
Nɔnɔme sia ate ŋu akpɔ ŋusẽ ɖe wò hadomegbenɔnɔ, fefe kple viwòwo, kple wò ŋutɔ wò ƒomedodowo dzi. Ele vevie ŋutɔ be nàƒo nu tso nusiawo ŋu gaglãa eye amesiame nase egɔme.
Susu ƒe lãmesẽ kple kpekpeɖeŋu xɔxɔ
Ðo ŋku edzi be menye wò ɖeka koe o. Nuƒoƒo na ame bubu siwo le nu ma ke me tom ate ŋu anye akɔfafatsoƒe gã aɖe. Bia wò ɖɔkta tso kpekpeɖeŋunaha siwo le miaƒe nutoa me ŋu.
Blanuiléle ate ŋu adzɔ le nɔnɔme sia me wu. Blanuiléle ƒe dzesi aɖewo sɔ kple nɔnɔme sia tɔ, eyata ate ŋu asesẽ be woade vovototo wo ame evea dome. Mɔkpɔkpɔbuɖeame, blanuiléle atraɖii, sese le ɖokuiwò me be viɖe aɖeke mele ye ŋu o, kple susu si le ame si be yeawu yeƒe agbe nu katã ate ŋu anye blanuiléle ƒe dzesiwo.
Ne èsusu be yeate ŋu alé blanui la, taflatse ƒo nu kple wò ɖɔkta. Atikewo kple nuƒoƒo ƒe atikewɔwɔ ate ŋu akpe ɖe ame ŋu le ŋutilã kple susu me dzesiwo siaa me. Ne ameɖokuiwuwu ƒe susu le ŋuwò la, yi kɔdzi ƒe Dɔwɔƒe si Kpɔa Nudzɔdzɔ Kpatawo Gbɔ (ETU) enumake alo nàƒo ka na Sri Lanka Dukɔa ƒe Tagbɔdɔléle Ŋuti Nusrɔ̃ƒe le ƒe 1926 me.
Gbedasi si Wotsɔ Yi Aƒeme
- Ðo to wò ŋusẽ ƒe agbɔsɔsɔ: Mègaƒo ɖokuiwò sesĩe akpa le wò ŋkeke siwo dzi nèle lãmesẽ me o. Da sɔ le ɖiɖiɖeme kple dɔwɔnawo me. Woyɔa esia be "pacing."
- Wɔ ɖe atikewɔlawo ƒe aɖaŋuɖoɖo dzi: Ðo dze kple wò ɖɔkta alo kamededeŋutinunyala, vevietɔ le kamedede gome, eye nàwɔ ɖoɖo si asɔ na wò.
- Nuɖuɖu le vevie: Ðe sukli, nuvivinu siwo wowɔ kple asi, kple aha sesẽ dzi kpɔtɔ, eye nàɖu amagbe yeyewo, atikutsetsewo, kple ami siwo naa lãmesẽ geɖe wu. Ðu nu suesuesue geɖe gbesiagbe.
- Lé be na wò susu ƒe lãmesẽ: Nya nu tso blanuiléle ƒe dzesiwo ŋu. Ne ehiã la, mègahe ɖe megbe le atikewɔlawo ƒe kpekpeɖeŋu didi me o.
- Menye wò ɖeka koe o: Ƒo nu tso nya sia ŋu na wò ƒometɔwo kple xɔ̃wòwo. Wɔ ɖeka kple kpekpeɖeŋunaha aɖe ne ehiã. Nugɔmesese kple kpekpeɖeŋu le vevie ŋutɔ le mɔzɔzɔ sia me.
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