Mèbu eŋu gɔ̃ hã o la, wò dzi ƒona, ègbɔa ya. Èhea asi ɖa kaba ne èka asi nane si le dzo dam ŋu. Èkɔa wò afɔ ɖe dzi ne aŋe ƒo wò. Èbu alesi nusiawo katã dzɔnae ŋu kpɔa? Nusiwo katã le megbe na kadodomɔnu wɔnuku si zɔna kabakaba le míaƒe ŋutilã me. Míeyɔa esia be lãmekawo ƒe dɔwɔwɔ . Eyata, egbea míele nu ƒom tso ‘gbedasiwo ɖoɖoɖa dɔwɔƒe’ sia ŋu le míaƒe ŋutilã me.
Kpuie ko la, nukae nye lãmeka sia?
Lãmetsiŋusẽ ƒe dɔwɔwɔe nye wò ŋutilã ƒe kadodomɔnu vevitɔ. Ele abe telefonkadodo le ɔfis gã aɖe me ene. Eɖoa gbedasiwo tso wò ahɔhɔ̃ me yia wò ŋutilã ƒe akpa ɖesiaɖe, eye wòtsɔa gbedasiwo tso wò ŋutilã ƒe akpa aɖewo trɔna yia wò ahɔhɔ̃ me. Enye nusi kpena ɖe ŋuwò nèwɔa nu ɖe nusiwo le edzi yim ƒo xlã wò kple wò ŋutilã me ŋu.
Nuɖoanyi sia ƒe akpa vevi etɔ̃e nye: ahɔhɔ̃, aklã , kple lãmekawo . Bu ahɔhɔ̃a be enye kɔmpiuta gã aɖe. Aɖuɖɔtoeae nye ka vevitɔ si tso kɔmpiuta ma dzi. Lãmetsiŋusẽwo le abe ka sue siwo alɔ ɖe ka gã ma me le ŋutilã bliboa me ene.
Be lãmekawo nate ŋu aɖo gbedasi siawo ɖa la, ezãa lãmenugbagbevi sue biliɔn geɖe siwo woyɔna be ahɔhɔ̃mekawo . Woɖoa gbedasi siawo ɖa abe elektrik kple atike ƒe dzesiwo ene. Eyae nye be woawoe nye dzesi siwo gblɔna na wò ŋutilã be wòawɔ nane.
Le nyateƒe me la, nusianu kloe si wò ŋutilã wɔna la do ƒome kple lãmekawo. Gblɔ na wò dzi be wòaƒo, gbɔgblɔ na wò lãkusiwo be wòagbɔ ya, alesi nèʋãna, nya siwo nègblɔna, alesi nèbua tamee, nusiwo nèsrɔ̃na, wò ŋkuɖoɖonudzi, wò seselelãmewo - nusiawo katã dzi nuɖoanyi wɔnuku sia kpɔa ŋusẽ ɖo.
Aleke nuɖoanyi sia wɔa dɔe?
Tsɔe be èle zɔzɔm afɔ ƒuƒlu le akpataa me eye kasia ŋù aɖe ƒo wò. Sɛkɛnd ɖeka pɛ hã mele asiwò nàdo ɣli be "Ouch!" eye nàkɔ wò afɔ ɖe dzi, alo? Esiae nye nusi dzɔna:
Lãmetsi siwo le wò afɔ me ɖoa gbedasi ɖa be, "Eveam le afisia!" to ahɔhɔ̃mekawo me le duƒuƒu sesĩe me yi wò aklã me eye emegbe yi wò ahɔhɔ̃ me. Gbedasi aɖewo zɔa du sesĩe wu kilometa 300 le gaƒoƒo ɖeka me!
Ahɔhɔ̃meka siawo medo ƒome kple wo nɔewo tẽ o. Woyɔa dometsotso sue si le ahɔhɔ̃meka eve dome be synapse. Gbedasia ti kpo to dometsotso sia me to atike tɔxɛ siwo woyɔna be ahɔhɔ̃mekawo zazã me . Ðewohĩ èse dopamine kple serotonin ŋkɔ kpɔ.Serotonin ) nye ahɔhɔ̃mekawo ƒe dɔwɔwɔ ƒomevi aɖe.
Eyata, ne ahɔhɔ̃a nya xɔ gbedasi tso afɔa gbɔ be "ele veve sem" ko la, ahɔhɔ̃a ɖoa eŋu to gbedasi yeye ɖoɖo ɖe afɔ ƒe lãmekawo gbɔ be, "Ðe wò afɔ ɖa le mɔa dzi!" Esiawo katã dzɔna le ŋkuʋuʋu me. Ðe mewɔ nuku oa?
Nukawoe nye lãmekawo ƒe akpa veviwo?
Abe alesi míegblɔe va yi ene la, lãmekawo ƒe akpa vevi geɖewo li. Dɔ vovovoe wo dometɔ ɖesiaɖe wɔna. Na míalé ŋku ɖe nusiwo wonye ŋu.
| Nuɖoanyia ƒe akpa aɖe | Lãmenugbagbeviwo kple dɔwɔwɔwo |
|---|---|
| Titina lãmekawo ƒe dɔwɔwɔ ( titina lãmekawo ƒe dɔwɔwɔ - CNS) . | Esia lɔ ahɔhɔ̃ kple aklã ƒe ka ɖe eme . Esiae nye ɖoɖo bliboa ƒe ‘sedede ƒe dɔwɔƒe’. Exɔa gbedasiwo tso ŋutilã ƒe akpawo katã, edzroa wo me, eye wòɖoa sededewo ɖe wo. Tagbɔ kpɔa ahɔhɔ̃a ta nyuie eye akɔta kpɔa aklã ta. |
| Lãmetsiŋusẽ si le gota (Lãmetsiŋusẽ si le Gome - PNS) . | Esia lɔ lãmeka siwo katã dona tso ahɔhɔ̃a kple aklã me le ŋutilã bliboa me ɖe eme. Abe telefon ka siwo tso ɔfis gã la me yia aƒewo me ene. Esiawoe nye esiwo tsɔa gbedasiwo yia ŋgɔ kple megbe le dziɖuɖuxɔa kple ŋutilã ƒe akpa mamlɛa (asiwo, afɔwo, asibidɛwo, ŋutinuwo) dome. |
Mamã bubuwo hã li le lãmeka siwo le gota gome.
Wogama lãmeka siwo le gota la ɖe akpa vevi eve me:
1. Autonomic Nervous System : Akpa sia kpɔa nusiwo dzi màte ŋu aɖu le nyanya me o dzi . Le kpɔɖeŋu me, nuwo abe dzi ƒe tsotso, gbɔgbɔ, ʋu ƒe sisi, kple nuɖuɖumeŋusẽ ene. Esia hã ma ɖe akpa eve me.
- Veveseseɖeamenu ƒe ɖoɖo:Esia dzraa wò ɖo ɖe nɔnɔme kpata aɖe ŋu. Woyɔa esia be "avuwɔwɔ-alo-sitsoƒe" ƒe ŋuɖoɖo. Esiae nana wò dzi ƒoa kabakaba eye wò gbɔgbɔna kabakaba ne èle avu yome tim.
- Parasympathetic: Esiae nana ŋutilãa ƒe dzi dzea eme. Efia be "gbɔ ɖe eme eye nàɖu nu." Akpa sia wɔa dɔ ne èle ɖiɖim ɖe eme eye nèle nuɖuɖu ɖum.
2. Somatic Nervous System: Akpa sia kpɔa ŋusẽ ɖe nusiwo dzi nàte ŋu aɖu kple wò susu dzi . Le kpɔɖeŋu me, wò abɔwo kple afɔwo ʋuʋu, azɔlizɔzɔ, kple bubuawo Etsɔa seselelãmewo abe asikaka nu ŋu, vivisese, ʋeʋẽ, kple gbeɖiɖi hã yia ahɔhɔ̃a me.
Dɔléle kawoe gblẽa nu le lãmekawo ŋu?
Togbɔ be wokpɔ míaƒe lãmekawo ta nyuie hã la, dɔléle vovovowo ate ŋu adzɔ ɣeaɖewoɣi.
- Dɔlékuiwo: Dɔléle siwo dɔlékuiwo abe dɔlékuiwo kple dɔlékuiwo ene hena vɛ. Kpɔɖeŋuwo: Meningitis (lãmeka siwo tsyɔ ahɔhɔ̃ kple aklã ƒe dɔdzẽ), Encephalitis (ahɔhɔ̃ ƒe dɔdzẽ).
- Nuveviwɔame: Ʋufɔkuwo, kamedefefewo me abixɔxɔ, anyidzedze, kple bubuawo ate ŋu agblẽ nu le ahɔhɔ̃, aklã, alo lãmekawo ŋu. Azɔ hã, nɔnɔmewo abe carpal tunnel syndrome ene ate ŋu ana asi nase veve eye wòazu lãmetutudɔ to lãmeka aɖe si le asibidɛa me tete me.
- Lãmetsiŋusẽ ƒe dɔmawɔmawɔ nyuie: Dɔléle aɖewo gblẽa nu le lãmekawo ƒe dɔwɔwɔ ŋu. Kpɔɖeŋuwo: Parkinson ƒe dɔléle, lãmekawo ƒe ʋuʋu, Alzheimer ƒe dɔléle.
- Ʋukawo ƒe Nyawo: Kuxi siwo le ʋuka siwo naa ʋu yia ahɔhɔ̃a me ŋu ate ŋu agblẽ nu le lãmekawo ŋu. Kpɔɖeŋuwo: Ʋusɔgbɔdɔ, Ɣeyiɣi kpui aɖe ƒe Ʋuʋudedi ƒe Amedzidzedze (TIA).
Vevietɔ: Ne wosusu be dɔléle aɖe le abe ʋusɔgbɔdɔ ene la, ke enye nusi dzɔ kpata. Ele be woakplɔ dɔnɔa ayi kɔdzi si te ɖe eŋu wu ƒe Dɔwɔƒe si Kpɔa Nudzɔdzɔ Kpatawo Gbɔ (ETU) enumake.
Nukawoe nye lãmekawo ƒe dɔwɔwɔ ƒe kuxi ƒe dzesiwo?
Lãmetsiŋusẽ ƒe kuxi ƒe dzesiwo nɔ te ɖe lãmeka ƒomevi si gblẽ dzi.
| Dzitsitsi ƒe ƒomevi | Dzesi siwo ate ŋu ado tso eme |
|---|---|
| Mɔ̃memi ƒe Lãmetsiŋusẽ (si kpɔa lãmekawo dzi) . | Lãmetsiwo ƒe vevesese, gbɔdzɔgbɔdzɔ, ʋuʋu, lãmekawo ƒe tete, dadasɔ ƒe anyimanɔmanɔ ne wole zɔzɔm. |
| Sidzenuwo ƒe Lãmetsiŋusẽwo (ka asi ame ŋu, dzoxɔxɔ, vevesese) . | Afɔkpodzi ƒe ʋuʋu, dzobibi, vevesese, dzoxɔxɔ/vuvɔ ƒe seselelãme dzi ɖeɖe kpɔtɔ le abɔ kple afɔwo me, dɔ sesẽwo abe abɔta ƒoƒo ene wɔwɔ sesẽ. |
| Lãmetsiŋusẽ Siwo Kpɔa Ðokuisi (Ekpɔa dzi ƒe tsotso, fifia dzi) | Dzi ƒe tsotso kabakaba alo blewu le mɔ si mesɔ o nu, ʋu ƒe sisi ƒe tɔtrɔ, fifia fũ alo fifia aɖeke mele eŋu o, nuɖuɖu mimi sesẽ, dɔmeɖui alo aɖuɖɔtoe. |
Taflatse ɖo ŋku edzi be: Dzesi siawo ate ŋu atso dɔléle bubuwo hã gbɔ. Eyata ne dzesi siawo le ŋuwò la, ele vevie ŋutɔ be nàyi ɖɔkta gbɔ be nànya nusi tututu gbɔ wòtso.
Aleke míewɔna be míaƒe lãmekawo nanɔ lãmesẽ me?
Míate ŋu alé míaƒe lãmekawo ƒe lãmesẽ me ɖe asi ne míewɔ tɔtrɔ suesuesuewo le míaƒe agbenɔnɔ me.
Nunyiame ƒe vevienyenye
Nuɖuɖu si nèɖuna kpɔa ŋusẽ ɖe wò ahɔhɔ̃ kple lãmekawo ƒe lãmesẽ si nɔa anyi didi dzi tẽ. Ele vevie ŋutɔ be nàɖu nuɖuɖu siwo me nunyiame siawo le:
- Omega-3 amiwo: Esiawo bɔ ɖe tɔmelã siwo me ami le (salmon, mackerel, tuna), walnuts, chia nukuwo, kple flax nukuwo me.
- Vitamin B: Woate ŋu akpɔe tso nuwo abe koklozi, tɔmelã, azi, yogurt, mɔli, peas, kple amagbe damawo me.
- Nusiwo tsia dzoxɔxɔ nu: Woate ŋu akpɔ esiawo tso atikutsetse kple amagbe siwo le amadede vovovowo me, nuku blibowo, nukuwo, kple nu ʋeʋĩwo me.
Anyo wu be nànɔ adzɔge tso nuɖuɖu siwo ŋu wotrɔ asi le kple nuɖuɖu siwo ŋu wotrɔ asi le siwo me wotsɔ nusiwo wotsɔ asi wɔe kpee gbɔ alesi nàte ŋui eye nàxɔ dzɔdzɔmenuɖuɖu.
Nuteɖeamedzi dzi ɖuɖu
Nuteɖeamedzi atraɖii menyo na wò lãmekawo o. Enaa wò "avuwɔwɔ alo dzodzo" ƒe ɖoɖoa nɔa dɔ wɔm ɣesiaɣi, si wɔnɛ be ɖeɖi tea wò ŋutilã ŋu.
Te nu siawo kpɔ be nàɖe nuteɖeamedzi dzi akpɔtɔ:
- Wɔ gbɔgbɔtsixe ƒe kamededewo.
- Tsɔ tsi fafɛ aɖe ƒu gbe ɖe mo na wò.
- Mikpɔ gome le kamededewo abe azɔlizɔzɔ kple tsiƒuƒu ene me.
- Wɔ nuwo abe ŋugbledede kple yoga ene.
- Dɔ alɔ̃ nyuie gaƒoƒo 7-9 gbesiagbe.
Ne nusiawo mekpe ɖe ŋuwò o la, ƒo nu kple ɖɔkta. Ðewohĩ woate ŋu aɖo wò ɖe atikewo alo atikewɔmɔnu bubuwo gbɔ.
Gbedasi si Wotsɔ Yi Aƒeme
- Lãmetsiŋusẽwoe nye wò ŋutilã ƒe kadodomɔnu vevitɔ, si me wò ahɔhɔ̃, aklã, kple lãmekawo le.
- Nuɖoanyi siae kpɔa nusianu si nèbuna, sena le ɖokuiwò me, ʋuʋu, kple gbɔgbɔ dzi.
- Dzesiwo abe lãmetutudɔ, gbɔdzɔgbɔdzɔ, kple ŋkuɖoɖonudzi ƒe kuxi ene ate ŋu atso kuxi aɖe si le lãmekawo ŋu gbɔ, eyata ele vevie ŋutɔ be nàdi atikewɔlawo ƒe aɖaŋuɖoɖo le nɔnɔme sia tɔgbe me.
- Àte ŋu ana wò lãmekawo nanɔ lãmesẽ me to nuɖuɖu si da sɔ ɖuɖu, nuteɖeamedzi dzi ɖuɖu, alɔ̃dɔdɔ nyuie, kple takpɔkpɔ ta tso afɔkuwo me.
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee