Ne dzomeŋɔli ɖo la, zi geɖe la, ʋusɔgbɔdɔ dzi ɖena kpɔtɔna ne ʋu ƒe sisi dzi ɖena kpɔtɔna ne wotsɔe sɔ kple dzomeŋɔli ne wole woƒe ʋu ƒe sisi dzidzem le ŋkeke me. Dɔnɔ geɖe siwo ŋu ʋusɔgbɔdɔ le xɔe se be le dzomeŋɔli la, woƒe ʋu ƒe sisi le sue eye woate ŋu aɖe woƒe atikewo kple woƒe agbɔsɔsɔme dzi akpɔtɔ le wo ɖokui si. Ðɔkta Li ɖee fia be: Le dzomeŋɔli la, ʋu ƒe sisi anɔ dzi yim le zã me. Atikewo dzi ɖeɖe kpɔtɔ si ŋu womeɖe mɔ ɖo o la te ŋu xɔa ʋusɔgbɔdɔ kple dzitodzito me ʋukawo me dɔléle bubuwo bɔbɔe. Ʋu ƒe sisi dzi ɖuɖu si li ke le zã me nye nusi dzi ʋu ƒe sisi dzi kpɔkpɔ nɔa te ɖo le dzomeŋɔli.
Nukatae atikewo mate ŋu adzudzɔ ne ʋu ƒe sisi le dzomeŋɔli le dzomeŋɔli o?
Amegbetɔ ƒe ʋu ƒe sisi nɔa vovovo edziedzi le ɣeyiɣi vovovowo me kple le ŋkekea ƒe ɣeyiɣi vovovowo me. Numekukuwo ɖee fia be le dzomeŋɔli la, dɔnɔ siwo ŋu ʋusɔgbɔdɔ le ƒe ŋkeke me ʋu ƒe sisi anɔ ʋɛ wu esi le dzomeŋɔli. 'Esia ateŋu anye esi amewo fifia wu le dzomeŋɔli eye wonoa tsi sue aɖe, si hea ʋu ƒe agbɔsɔsɔ dzi ɖeɖe kpɔtɔ vɛ. Tsɔ kpe ɖe se si nye ' dzoxɔxɔ ƒe kekeɖenudɔwɔwɔ ' ŋu la, ʋukawo dina be yewoakeke ɖe enu le ŋkeke siwo dzi yame xɔ dzo me, eye nu eve siawo ana ʋu ƒe sisi naɖiɖi.
Numekukuwo ɖee fia be le nyateƒe me la, ʋu ƒe sisi le zã me le dɔnɔ siwo ŋu ʋusɔgbɔdɔ le ŋu sɔ gbɔ wu le dzomeŋɔli wu le dzomeŋɔli. Ʋusɔgbɔdɔ le dzomeŋɔli ƒe fiẽwo me ate ŋu atso alɔ̃dɔdɔ ƒe nyonyome kple susu ƒe dzidzɔkpɔkpɔ dzi ɖeɖe kpɔtɔ gbɔ. Tsɔ kpe ɖe eŋu la, atike siwo tsia ʋusɔgbɔdɔ nu dzi ɖeɖe kpɔtɔ alo wodzudzɔ hã nye susu vevi aɖe si gbɔ ʋu ƒe sisi le zã me dzina ɖe edzi ɖo.
Ʋu ƒe sisi le zã me dzi ɖuɖu si li ke nye nu vevi aɖe si le dzomeŋɔli ƒe ʋu ƒe sisi dzi kpɔkpɔ me. Ʋu ƒe sisi ƒe mɔ̃ siwo wotsɔna ɖe asi siwo zãa mɔ̃ siwo wozãna tsɔ léa ŋku ɖe nu ŋu la xɔ ŋkɔ eye woɖea vi eye ele be ʋusɔgbɔdɔlélawo nalé ŋku ɖe woƒe ʋu ƒe sisi ŋu geɖe wu le dzomeŋɔli. Ne ʋusɔgbɔdɔ si me dzesiwo le dzɔ vɔ la, ele be dzitodzito me dɔléle ŋuti nunyalawo natso nya me nenye be woatrɔ asi le atikewɔwɔ ƒe ɖoɖoa ŋu tsɔ wu be woaɖe ʋusɔgbɔdɔtikewo dzi akpɔtɔ mɔɖeɖe manɔmee. Tsɔ kpe ɖe eŋu la, ele be dɔnɔwo natia atike siwo anɔ anyi ɣeyiɣi didi si woado zi ɖeka gbesiagbe eye woanɔ anyi gaƒoƒo 24 be woakpɔ ʋu ƒe sisi dzi ɖeɖe kpɔtɔ si li ke zã kple keli.
Ele be woade dzesi aɖaŋuɖoɖo 4 siwo gbɔna ne wole ʋu ƒe sisi dzi kpɔm le dzomeŋɔli:
1. Lé ŋku ɖe fafa ŋu eye nàƒo asa na dzoxɔxɔ .
(1) Dze agbagba nàɖe dodo dzi akpɔtɔ ne dzoxɔxɔa le kɔkɔm .
Anyo wu be màgazɔ le ɣe ƒe dzoxɔxɔ me tso ŋdi ga 10 vaseɖe fiẽ ga 4 o. Ne ele be nàdo go le ɣeyiɣi sia me la, ele be nàwɔ dɔ nyuie le ametakpɔkpɔ me, abe ɣe ƒe keklẽ ƒe awudodo, ɣe ƒe awudodo, ɣe ƒe ŋkumewu dodo, kple bubuawo ene.
(2) Mele be dzoxɔxɔ ƒe vovototo si le yaƒoƒomɔ̃ si le xɔ me kple esi le gota dome nalolo akpa o .
Anyo be nàzã yaƒoƒomɔ̃ si ƒe dzoxɔxɔ ƒe vovototo le xɔme kple gota ƒe dzoxɔxɔ si mede 5 °C o dome. Ne yame xɔ dzo gɔ̃ hã la, mele be yaƒoƒomɔ̃a ƒe dzoxɔxɔ naɖiɖi wu 24 °C o.
2. Anyo be nuɖuɖu si mesẽ o nanɔ asiwò eye nàɖu amagbe kple atikutsetse geɖe wu .
Seɖoƒe na sodium ɖuɖu: Megawu gram 3 gbesiagbe o.
Seɖoƒe li na nuɖuɖumeŋusẽ katã: Ele be nuɖami ƒe agbɔsɔsɔ si wozãna gbesiagbe nade gram 25 (liang ƒe afã, si sɔ kple agbɔsɔsɔme si sɔ kple 2.5), ɖe lãwo ƒe nuɖuɖu kple ami si woɖu dzi kpɔtɔ, eye nàtia amititsetse ƒe ami le ɖoɖo nu.
Nunyiame ƒe dadasɔ: ɖu protein agbɔsɔsɔme si sɔ (azi kple lã hã le eme), eye nàɖu amagbe yeye 8-1 kple atikutsetse 1-2 gbesiagbe. Ʋusɔgbɔdɔléla siwo ŋu suklidɔ le ate ŋu atia atikutsetse si me sukli sɔ gbɔ ɖo alo esi me sukli sɔ gbɔ ɖo (kiwi-kutsetse, pomelo), eye wòaɖu abe 200g ene gbesiagbe abe nuɖuɖu bubu ene.
Dzi calcium zazã ɖe edzi: Notsi si me wodea amii alo esi me ami mesɔ gbɔ ɖo o ƒe mililita 250-500 ƒe agbɔsɔsɔ gbesiagbe.
3. De kame le mɔ si sɔ nu eye 'de kame wò ʋukawo'
Tee kpɔ zi 3-5 le kwasiɖa me hena miniti 30-45 ɣesiaɣi. si ate ŋu aƒo eɖokui ɖe aerobic kamedede me (abe aerobics, gasɔdodo, duƒuƒu, kple bubuawo ene); kamedede siwo me woate ŋu atrɔ asi le nɔnɔmewo ŋu le (zi 2-3 le kwasiɖa me, ɣesiaɣi si kekea ɖo la, woɖoa nɔnɔme sesẽ aɖe me, woléa wo ɖe asi sɛkɛnd 10-30, eye wogbugbɔa keke ɖe enu na akpa ɖesiaɖe zi 2-4); Tu, he, he, kɔ ɖe dzi kple ŋusẽ ƒe kamedede bubuwo (zi 2-3 le kwasiɖa me).
Ʋu ƒe sisi le ŋdi kanya le agbɔsɔsɔ si sɔ gbɔ me, si mesɔ na kamedede o eye dzitodzito me ʋukawo kple ahɔhɔ̃mekawo ƒe dɔlélewo te ŋu dzɔna bɔbɔe. Eyata anyo wu be nàtia ŋdɔ alo fiẽsi me kamedede. Ne womate ŋu aɖu dɔnɔa ƒe ʋu ƒe sisi dzi nyuie o alo wu 180/110mmHg le nɔnɔme si me ɖoɖoezizi le me la, woxe mɔ ɖe kamedede nu hena ɣeyiɣi aɖe.
4. Alɔ̃dɔdɔ nyuie kpena ɖe ame ŋu be ʋu ƒe sisi dzi ɖena kpɔtɔna .
Ʋu ƒe sisi ƒe ŋkuléle ɖe ame siwo ƒe alɔ̃dɔdɔ mede o ŋu gaƒoƒo 24 la akpɔe be ame akpa gãtɔ ƒe ʋu ƒe sisi ƒe tɔtrɔ aɖeke mele woƒe ʋu ƒe sisi ƒe tɔtrɔ ŋu o, eye woƒe ʋu ƒe sisi le zã me meɖiɖi wu ema le ŋkeke me o. Ʋusɔgbɔdɔ le zã me xea mɔ na ŋutilã bliboa be wòagagbɔ ɖe eme nyuie o, si ate ŋu agblẽ nu le ŋutinu siwo ŋu woɖo taɖodzinu ɖo ŋu bɔbɔe. Le alɔ̃madɔmadɔ megbe la, zi geɖe la, ʋusɔgbɔdɔ ƒe dzesiwo dzena le ʋusɔgbɔdɔ kple dzi ƒe tsotso kabakaba le ŋufɔke ŋu. Eyata ele be amesiwo medɔa alɔ̃ nyuie o nadi atikewɔlawo ƒe kpekpeɖeŋu be woawɔ ɖoɖo ɖe alɔ̃dɔdɔ alo alɔ̃dɔdɔ ƒe kpekpeɖeŋunu siwo wofia be woana alɔ̃dɔdɔ ƒe nyonyome nanyo ɖe edzi ŋu ahanoe.
Ʋu ƒe sisi dzi kpɔkpɔ kple wo dzi kpɔkpɔ nyuie ate ŋu akpe ɖe míaƒe ʋusɔgbɔdɔléla siwo ŋu ʋusɔgbɔdɔ le ŋu be woazã dzomeŋɔli si me dzo le la bɔbɔe ahadze agbagba agbagbadzedze aɖeke manɔmee.
