Ðeko nèlé ŋku ɖe wò ɣletigbalẽ ŋu eye le nudidiwo dome le dɔwɔƒe kple aƒeme la, ɖoɖowɔɖi si me vovo mele o ŋutɔ le asiwò be nàzɔ mɔ. Eɖanye be èle dɔ wɔm tso aƒeme alo èle mɔ dim be yeage ɖe ɔfis o, agbenɔnɔ si me zitɔtɔ le ate ŋu ahe nuteɖeamedzi, alɔ̃dɔdɔ sesẽ, eye ame geɖe akpɔe be ɖeɖi tea yewo ŋu le dɔwɔŋkekea me.
Ɖeɖiteameŋu dzesi geɖe le eŋu siwo dometɔ aɖewoe nye seselelãme, alɔ̃dɔdɔ, ŋusẽ ƒe vɔvɔ, kple susu ƒe dɔmawɔmawɔ nyuie kple ʋiʋli ƒe anyimanɔmanɔ. Eye le nyateƒe me la, esiawo dometɔ aɖeke menye nɔnɔme nyui siwo ŋu wòle be woade dzesii le wò dɔwɔƒe o. Menye ɖeko ɖeɖiteameŋu ate ŋu ana nàdze abe ame ŋutɔ ene eye nèwɔa dɔ nyuie le dɔwɔƒe ko o, ke ate ŋu ahe dedienɔnɔ ƒe afɔku gã aɖe hã vɛ ne èle dɔ wɔm le a nɔnɔme si me afɔku le. Gakpe ɖe eŋu la, ɖeɖiteameŋu ɣeyiɣi didi ate ŋu akpɔ ŋusẽ ɖe wò seselelãme kple susu ƒe nyonyo dzi. Ele vevie be nànya wò ɖeɖiteameŋu eye ne ehiã la, nàtsɔe ava wò ɖɔkta gbɔ.
Be nàwɔ avu kple ɖeɖiteameŋu ahanɔ te ɖe agbenɔnɔ ƒe nɔnɔmewo nu la, aɖaŋuɖoɖo ʋɛ aɖewoe nye esi.
Ŋusẽdolawo Kabakaba
Ŋusẽ ƒe gbagbã kpuiwo ate ŋu atso teƒe vovovowo:
- Ƒo nu a numeɖenu si ƒoa carbohydrates kple protein siwo gɔme sese sesẽ la nu ƒu.
- Yi azɔlizɔzɔ kabakaba dzi be nàgade ŋusẽ wò ŋutilã bliboa.
- Wɔ mini-meditation, eɖanye zã Si xɔ asi alo ɖeko wòle be Gbɔdzi ɖi ƒe akpa aɖe le wò gaƒoɖokui dzi. Aɖabaƒoƒo eve ƒe wɔna kpui sia nana nèɖea dzi ɖi eye nèsena le ɖokuiwò me be yete ŋu ɖua ye ɖokui dzi geɖe wu.
- No tsi kplu ɖeka. Tsidede ate ŋu akpe ɖe ŋuwò nàse le ɖokuiwò me be yele ŋudzɔ wu, abe caffeine ene.
Agbenɔnɔ ƒe Tɔtrɔ
Zã mɔnukpɔkpɔ aɖe nàtsɔ awɔ avu kple ɖeɖiteameŋu ɣeyiɣi didi to agbenɔnɔ ƒe tɔtrɔ siawo siwo le lãmesẽ me la dede eme me:
- Ðe wò caffeine dzi kpɔtɔ va ɖo aha ɖeka va ɖo eve siwo me caffeine le gbesiagbe. Atike si doa ŋusẽ ame la nono le ŋkekea ƒe gɔmedzedze ɖea ŋusẽ dzi kpɔtɔna le zãtiƒe.
- Dzra wò ŋusẽ ɖo na nusiwo nèdi be yeawɔ, abe fefe kple viwòwo alo ɣeɖuɖu le wò nuɖaƒe ene. Kamedede sia ƒomevi akpe ɖe ŋuwò nàdo dzo.
- Ðo liƒowo ɖe wò ɣletigbalẽ ɖesiaɖe dzi be wòakpe ɖe ŋuwò nàɖu wò nuteɖeamedzi dzi edziedzi.
Na Wò Alɔ̃dɔdɔ ƒe Nɔnɔmewo Nanyo Ðe Edzi
Zi geɖe la, alɔ̃madɔmadɔ nyuie alo alɔ̃madɔmadɔ nyuie gbɔe ɖeɖiteameŋu tsona. Be nàkpe ɖe ŋuwò nàna wò lãmesẽ ƒe akpa sia nanyo ɖe edzi la, ɖoe be yeazã gaƒoƒo 7 va ɖo 8 le zã ɖeka me, ne esia bia be nàtrɔ asi le wò ɖoɖowɔɖi ŋu gɔ̃ hã.
- Na alɔ̃dɔdɔ ƒe nɔnɔme nyui nanɔ anyi to dzoxɔxɔ dzi ɖuɖu, toɣliɖeɖe ƒe sesẽme, kple akaɖiwo zazã me.
- Zã Dᴐ alɔ̃ features be woawɔ alɔ̃dɔdɔ ƒe ɖoɖowɔɖi si woɖo be woanyɔ ahaɖi ɖe eme le ɣeyiɣi ɖeka me le kwasiɖa bliboa me kple kwasiɖanuwuwu.
- Seɖoƒe li na atike siwo wonya siwo doa ŋusẽ ame siwo dometɔ aɖewoe nye caffeine, aha sesẽ, nuɖuɖu gãwo, alo kamedede sesẽ si te ɖe wò mlɔƒe ŋu.
Adzɔgbeɖeɖe: Woate ŋu agblɔ be ɖeɖiteameŋu do ƒome kple atikewɔwɔ me nya aɖe si gbɔ wòtso, susumedɔléle, alo alɔ̃madɔmadɔ. Bu eŋu kpɔ be yeayi wò ɖɔkta be yeakpɔe ɖa be esia ku ɖe ye ŋu hã, vevietɔ ne nyatakaka siawo meɖe wò ɖeɖiteameŋu dzi kpɔtɔ o.
Nyatakaka siawo nye hehenana ta ko eye womeɖoe be woatsɔ axɔ ɖe atikewɔwɔ me dɔlélewo didi alo wo dada teƒe o. Mele be nàzã nyatakaka siawo atsɔ adi lãmesẽkuxi alo nɔnɔme aɖe alo adae o. Kpɔ wò ɖɔkta gbɔ ɣesiaɣi hafi nàtrɔ wò nuɖuɖu, atrɔ wò alɔ̃dɔdɔ, ano atike siwo kpena ɖe ŋuwò, alo adze kamedede ƒe ɖoɖo yeye aɖe gɔme.
