Nuɖuɖu le ɣeyiɣi aɖewo ko me kple ŋkuɖodzinuɖeɖe ƒe kuxi

Nuɖuɖu le ɣeyiɣi aɖewo ko me, abe nuɖuɖu le gaƒoƒo enyi me ko alo nuɖuɖu dzi ɖeɖe kpɔtɔ ŋutɔ le ŋkeke eve aɖewo ko me le kwasiɖa me ene, xɔ ŋkɔ ŋutɔ, eye nyati aɖewo gblɔna be ate ŋu akpɔ ahɔhɔ̃a ta. Ne ènye ame tsitsi, alo ne èle be dzem le ame si le agbe kple ŋkuɖodzinuɖeɖe ƒe kuxi ŋu la, nya siwo gbɔna fia nusi numekukuawo ɖe fia ŋutɔŋutɔ kple susu si ta wòle be míakpɔ nyuie.

Esia nye nyatakaka gbadza ko, menye atikewɔwɔ ƒe aɖaŋuɖoɖo o. Mègadze nuɖuɖu ƒe ɖoɖo sia gɔme o, alo nàtrɔ ale si ame si ŋu nèle be dzem le ɖua nu o, ne mèƒo nu kple atikewɔla alo nuɖuɖu ŋuti nunyala si ŋu woɖo kpee o. Kpɔ míaƒe atikewɔwɔ ŋuti nyatakaka.

Ðe nuɖuɖu le ɣeyiɣi aɖewo ko me xea mɔ na ŋkuɖodzinuɖeɖe ƒe kuxia?

Kpeɖodzi nyui aɖeke meli be nuɖuɖu le ɣeyiɣi aɖewo ko me axe mɔ na alo aɖe ŋkuɖodzinuɖeɖe ƒe kuxi ƒe zɔzɔ ɖe megbe o. National Institute on Aging (NIA) gblɔ be kpeɖodzi mede ame si ta woaɖo aɖaŋu tso nuɖuɖu ƒe ɖoɖo si me woɖea nuɖuɖu dzi kpɔtɔna alo woɖua nu le ɣeyiɣi aɖewo ko me ŋu o, eye be ele be woasrɔ̃ nu geɖe wu tso woƒe dɔwɔwɔ kple dedienɔnɔ ŋu, vevietɔ le ame tsitsiwo gome (NIA tso nuɖuɖu dzi ɖeɖe kpɔtɔ kple nuɖuɖu ƒe ɖoɖowo ŋu).

Nusita kpeɖodziwo mede o

NIA na susu geɖe:

• Numekukuawo dometɔ geɖe ku ɖe lãwo ŋu. Numekuku siwo wowɔ le anyigbadzidɔwo, tagbatsuwo, afiwo kple keseƒomeviwo ŋu na emetsonu siwo doa dzidzɔ na ame, gake emetsonu siawo menye be woasɔ na amegbetɔwo kokoko o. Le lãwo gome gɔ̃ hã la, emetsonuawo to vovo; le afi ƒomevi aɖewo gome la, nuɖuɖu dzi ɖeɖe kpɔtɔ ɖe woƒe agbenɔɣi dzi kpɔtɔ.
• Numekuku siwo wowɔ le amegbetɔwo ŋu mexɔ ɣeyiɣi didi o. Wo dometɔ geɖe xɔ kwasiɖa alo ɣleti ʋɛ aɖewo ko.
• Numekuku siwo wowɔ le amegbetɔwo ŋu la lé ŋku ɖe kpekpeme dzi ɖeɖe kpɔtɔ ŋu zi geɖe le ame siwo ƒe kpekpeme sɔ gbɔ ŋu, menye ŋkuɖoɖo alo ŋkuɖodzinuɖeɖe ƒe kuxi ŋu o.
• Womekpea ame tsitsiwo ɖe eme zi geɖe o. Numekuku geɖewo tia ame siwo xɔ ƒe 60 alo esiwo metsi nenema o.

Numekuku aɖe si wowɔ le ƒe 2026 me lé ŋku ɖe nuɖuɖu le ɣeyiɣi aɖewo ko me ŋu tẽ le ame siwo xɔ ƒe 60 kple edzivɔwo gome. Ekpɔe be kpeɖodzi siwo le ƒuƒoƒo sia ŋu gale sue, numekukuawo le sue, wodze wo yome ɣeyiɣi kpui aɖe ko, eye woƒe ɖoɖowo to vovo. Nya siwo ku ɖe susu ƒe dɔwɔwɔ kple ŋkuɖoɖo ŋu tso numekuku ɖekaɖeka me, menye tso numekuku geɖe ƒe emetsonu siwo woƒo ƒu me o. Numekukua gblɔ hã be numekuku aɖewo do nuɖuɖu ƒe ɣeyiɣi kpuiwo ŋutɔ alo nuɖuɖu manɔmanɔ didiwo ɖe emetsonu gbegblẽwo ŋu, eye agbalẽŋlɔlawo xlɔ̃ nu ame tsitsiwo be woakpɔ nyuie (numekuku si wowɔ le ƒe 2026 me le Nutrients).

Numekula aɖewo susuna be ale si lãme trɔna zãa ami ne womele nu ɖum o ate ŋu akpɔ ŋusẽ ɖe ahɔhɔ̃a dzi, gake esia nye susu si ŋu wogale numekuku wɔm ko. NIA gblɔ be dzɔdzɔmeŋutinunya ƒe nya sia mekɔ tututu o.

Afɔku kawoe le nuɖuɖu ƒe ɖoɖo sia ŋu na ame tsitsiwo?

Nuɖuɖu ƒe ɖoɖo sia menye nane si afɔku mele ŋu na ame tsitsi geɖe o. Afɔku siwo ate ŋu ado mo ɖa dometɔ aɖewoe nye:

• Lãme ƒe kpekpeme ƒe bubu si womeɖoe da ɖi o. Ne ame meɖua nu si sɔ gbɔ na lãme o la, kpekpeme kple lãmeka ƒe ŋusẽ ate ŋu abu, si ate ŋu ana ame nagbɔdzɔ wu.
• Lãmeka kple ƒu ƒe gbɔdzɔgbɔdzɔ. Le NIA ƒe kpekpeɖeŋu te numekuku aɖe si xɔ ƒe eve ku ɖe nuɖuɖu dzi ɖeɖe kpɔtɔ ŋu le ame siwo nye sɔhɛwo kple ame siwo le woƒe ƒe titina me gome, ame siwo kpɔ gome le eme ƒe ƒuwo kple lãmekawo ƒe ŋusẽ ɖiɖi vie.
• Ʋu me sukli ƒe ɖiɖi ne wole sukli dɔ ƒe atike zãm. Ame siwo zãa insulin alo sukli dɔ ƒe atike bubu aɖewo ate ŋu akpɔ ʋu me sukli ƒe ɖiɖi akpa ne woɖe nuɖuɖu ɖa alo wotsi megbe, abe ale si National Institute of Diabetes and Digestive and Kidney Diseases gblɔe ene. Ʋu me sukli ƒe ɖiɖi ate ŋu ana ta ƒe tɔtɔ, susu ƒe totro kple dɔmedzoe.
• Tsi ƒe vɔvɔ le lãme. Ne womele tsi nom o kpe ɖe nuɖuɖu ŋu o la, tsi ate ŋu avɔ le lãme.
• Ta ƒe tɔtɔ kple anyidzedze. Mayo Clinic gblɔ be nuɖuɖu le ɣeyiɣi aɖewo ko me ate ŋu ana ame nase ɖeɖiteameŋu ŋutɔ eye ta natɔe, eye be ate ŋu manye ɖoɖo nyui na ame siwo ŋu afɔku le be woƒe ƒuwo nagbɔdzɔ alo woanyidzedze o (Mayo Clinic tso nuɖuɖu le ɣeyiɣi aɖewo ko me ŋu).
• Ŋusẽkpɔɖeamedzi bubuwo. Mayo Clinic yɔ taɖuame, seselelãme ƒe tɔtrɔ kple miame ƒe tete hã, eye wògblɔ be kpeɖodzi aɖewo li si fia be gaƒoƒo 16 ƒe nuɖuɖu manɔmanɔ kple gaƒoƒo 8 ƒe nuɖuɖu ate ŋu adzi dzi dɔ ƒe afɔku ɖe edzi ne wotsɔe sɔ kple nuɖuɖu ƒe ɣeyiɣi bubuwo. Kpeɖodzi ma mekɔ keŋkeŋ o.

Nusita nuɖuɖu kple nunono nyuie nye nusi ŋu wòle be míalé ŋku ɖo wu le ŋkuɖodzinuɖeɖe ƒe kuxi me

Na ame siwo le agbe kple ŋkuɖodzinuɖeɖe ƒe kuxi la, kuxia zi geɖe nye be woakpɔ nuɖuɖu kple tsi si sɔ gbɔ, menye be woɖua nu fũu akpa o. Alzheimer’s Association ɖe eme be ame siwo le titina kple emegbe ƒe akpa dzi la ate ŋu ase le wo ɖokui me be nuɖuɖu ƒe tiatiawo sɔ gbɔ akpa, woaŋlɔ nuɖuɖu be, alo woabui be yewoeɖu nu xoxo. Egblɔ hã be nuɖuɖu si mesɔ gbɔ o ate ŋu ana nuwɔnawo ƒe dzesiwo nadzi ɖe edzi alo ana kpekpeme nabu (Alzheimer’s Association tso nuɖuɖu kple nuɖuɖu ŋu).

Alzheimer’s Society gblɔ be nuɖuɖu si mesɔ gbɔ o ate ŋu ana kpekpeme nabu, lãmeka ƒe ŋusẽ naɖiɖi, ɖeɖiteameŋu kple gbɔdzɔgbɔdzɔ, si ate ŋu ana ame nagbɔdzɔ wu eye mate ŋu ahaya kabakaba tso dɔlélewo me o (Alzheimer’s Society tso nuɖuɖu ƒe didi ŋu).

Le susu siawo ta la, nuɖuɖu ƒe ɖoɖo sia menye nyametsotso nyui na ame si le agbe kple ŋkuɖodzinuɖeɖe ƒe kuxi o. Nuɖuɖu si woɖe ɖa ate ŋu atrɔ zu nuɖuɖu si womeɖu kura o bɔbɔe. Tɔtrɔ ɖesiaɖe le ale si ame si le agbe kple ŋkuɖodzinuɖeɖe ƒe kuxi ɖua nu ŋu ele be woƒe atikewɔla alo nuɖuɖu ŋuti nunyala si ŋu woɖo kpee nakplɔe.

Dzesi kawo fia be ame mele nu ɖum alo mele tsi nom nyuie o?

Lé ŋku ɖe:

• Kpekpeme ƒe bubu ŋu, alo awuwo ƒe lɔlɔlɔ wu tsã.
• Nuɖuɖu gbagbe alo nuɖuɖu gbegbe, alo nuɖuɖu léle ɖe nu me.
• Ɖeɖiteameŋu alo gbɔdzɔgbɔdzɔ.
• Miame ƒe tete, si ate ŋu ado ƒome kple nuɖuɖu kple tsi ƒe vɔvɔ le lãme.
• Tsi ƒe vɔvɔ le lãme ƒe dzesiwo. NIA yɔ nu ƒuƒu, ta ƒe tɔtɔ, dzi ƒe ƒoƒo kabakaba kple nu siwo womekpɔna o ƒe kpɔkpɔ, siwo ate ŋu atso ŋkuɖodzinuɖeɖe ƒe kuxi ŋutɔ hã gbɔ (NIA tso atikewɔwɔ ƒe kuxi siwo bɔ ŋu).

Nuɖuɖu ƒe didi ƒe anyimanɔmanɔ ate ŋu atso susu geɖe gbɔ: aɖu ƒe vevesese alo aɖu siwo megbɔ ɖe te o, atike yeyewo, dzigbɔɖi, miame ƒe tete, nuwɔnawo ƒe ɖiɖi, alo nuɖuɖu ƒe vivi kple ʋeʋẽ ƒe sese ƒe tɔtrɔ. Gblɔ dzesi siawo ŋu nya na amea ƒe atikewɔla. Woate ŋu adi nusi gbɔ wòtso eye woaɖo aɖaŋu tso nuɖuɖu ŋuti nunyala alo nuɖanu bubuwo ŋu.

Aleke nàte ŋu akpe ɖe ame ŋu wòaɖu nu ahano nu nyuie?

• Tsɔ nuɖuɖu suewo kple numeɖenuwo vɛ enuenu, ɖe nuɖuɖu gã etɔ̃ teƒe.
• Tsɔ nuɖuɖu siwo vivia wo nu vɛ, eye nàtrɔ ɖe nɔnɔmea ŋu ne woƒe didiwo trɔ. Nuɖuɖu viviwo ate ŋu adze wo ŋu ne nuɖuɖu ƒe didi mebɔ o; bia atikewɔla ne lãmesẽ ŋuti susu aɖewo li si ta wòle be woaɖe sukli dzi akpɔtɔ.
• Tsɔ nunono da ɖe wo gbɔ eye nàtsɔ kplu suewo ana wo le ŋkeke bliboa me. Detsi, kutsetsewo, nuƒometsiwo kple nyinotsimetsiwo hã le eme.
• Miɖu nu ɖekae ne anya wɔ. Nuɖuɖu ɣeyiɣi nye mɔ si dzi míato anɔ anyi ɖekae, menye dɔ si wòle be woawɔ kaba o.
• Tee nuɖuɖu siwo woate ŋu alé kple asi kpɔ, abe abolo siwo wotsɔ nu de eme, kutsetse kakɛwo alo koklo kakɛwo ene, ne gatsi kple fɔkpa zazã va sesẽ.

Míaƒe nuɖuɖu ƒe mɔfiame ɖe nuɖuɖu ɣeyiɣi ŋuti aɖaŋu bubuwo me. Kpekpe ɖe nuɖuɖu dzadzraɖo ŋu hã ate ŋu anye nuwɔna vivi si miawɔ ɖekae; kpɔ aƒeme dɔwo.

Ƒo nu kple atikewɔla

Hafi nàdze nuɖuɖu ƒe ɖoɖo sia ɖesiaɖe gɔme la, ƒo nu kple wò atikewɔla alo nuɖuɖu ŋuti nunyala si ŋu woɖo kpee, vevietɔ ne èle sukli dɔ alo ʋukaka ƒe atike zãm, ne wò kpekpeme bu nyitsɔ laa, alo ne èdze anyi kpɔ. Na ame si le agbe kple ŋkuɖodzinuɖeɖe ƒe kuxi la, bia woƒe atikewɔla agbɔsɔsɔ si wòle be woaɖu ahano gbe sia gbe ŋu, ke menye tso nuɖuɖu ƒe ɖoɖo sia ŋu o.

Di kpekpeɖeŋu kpata tso atikewɔla gbɔ ne susu ƒe totro va kpata, ame dze anyi dzro, alo ʋu me sukli ƒe ɖiɖi ŋutɔ ƒe dzesiwo meɖɔ ɖo kabakaba o.