Faa’iidooyinka Beedka (1): Koritaanka Maskaxda, Faytamiin ‘D’ Iyo Xakamaynta Miisaanka Jidka

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Hargeysa (Geeska)- Shaki kuma jiro in uu beedku ka mid yahay cuntooyinka hodanka ku ah barootiinnada, Faytamiinnada, iyo curiyeyaasha nafaqo ee muhiimka u ah caafimaadka jidhka, gaar ahaan marka subaxda hore quraac ahaan loo cuno.

Cilmibaadhis cusub ayaa lagu ogaaday in quraacda uu beedku ku jiraa ay leedahay faa’iido ah in ay yarayso baahida badan ee cuntada qofku u qabo, gaar ahaan dareenka baahiyeed sonkorta iyo cuntada dufanka leh. Sida lagu faafiyey harta Bold Sky oo arrimaha caafimaadka ka faallootana, waxa kale oo uu beedku jidhka ka caawiyaa in uu iska saaro suntan. Qormadan oo taxane gaaban noqon doonta waxa aynu ku eegaynaa faa’iidooyinka tirada badan ee laga helo beedka oo ka mid ah cuntooyinka aad looga helo dhulka Soomaalida, qiimihiisuna macquulka yahay.

Koritaanka maskaxda

Beedka qaybtiisa fadhida ee midabka huruudda ah leh ayaa ah cuntooyinka kuwooda ugu badan ee laga helo curiyeyaasha nafaqo ee caafimaadka u fiican. Waxaa ku jira faytamiin ‘B’, waxa kale oo laga helaa isku dhiska ‘Choline’ oo jidhka ka yareeya nabarowga iyo kaarka, wanaajiya shaqada neerfaha isla markaana caawiya koritaanka iyo korukaca maskaxda. ‘Choline’ waxa ay kor u qaaddaa soo saarista hormoonnada farxadda iyo raynraynta sababa ee Serotonin iyo Dopamine. Dumarka uurka leh ayaa iyagana lagula taliyaa in ay beedka cunaan.

Barootiinta: Beedka waaa laga helaa barootinta noocyadeeda ugu tayada fiican, waxa kale oo ku jira maaddooyinka jidhka ka saara suntan cuntada ka samaysanta. Faytamiinnada muhiimka ah ee beedka laga helo waxaa ka mid ah ‘A’, Faytamiin ‘B12’, Faytamiin ‘D’, Folate iyo Fosfoor (Phosphor).

Jidhku inta badan waxa uu Faytamiin ‘D’ fiican ka helaa fallaadhaha qorraxda, ama noocyo ka mid ah cuntada leh faytamiinnada caafimaadka jidhka u fiican. Beedku waxa uu ka mid yahay cuntooyinka tirada yar ee laga helo faytamiin ‘D’ sidaa awgeed haddii aad tahay dadka aanu jidhkoodu qorrada ku filan helin waxaa caafimaadkaaga muhiim u ah in cuntada uu beed ugu jiro. Waxaa xusid mudan in xabbadda beedka ah uu jidhku ka heli karo baahidiisa ‘Faytamiin D’ ee maalintaas.

Xabbad beed ah oo si fiican loo kariyey waxa uu jidhku ka helaa 6 Garaam oo Barootiin ah, waxa aanay ku filan tahay in ay daboosho boqolkiiba 14 baahidii barootiin ee gabadhu maalintii u baahnayd iyo boqolkiiba 11 baahidii barootiin ee ninku u baahnaa maalintii.

Xakamaynta miisaanka: In beedka lagu daro nidaamka cunto ee qofku waxa ay si weyn u caawisaa in uu miisaanku xakamaysmo. Sababta ugu weynina waa barootiinta beedka ku jirta oo sababta in qofku uu dhergay, maalintii oo dhanna dhereg dareensanaado, taasina ay sababto in aanu cunto badan oo kale cunin. Waxa kale oo uu beedku jidhka ka yareeyaa ‘Kalooriyada’ oo la dagaalankoodu muhiim u yahay dhimista miisaanka. Xeeldheereyaasha miisaankuna qofka hawsha miisaan dhimista ku jira waa ay kula taliyaan in uu cuntooyinka uu cunayo beedkana ku daro.

Beedka iyo jidhka: Jimicsiyada jidh qurxinta iyo miisaan dhimista kaddib oo beed la cunaa waxa ay jidhka u soo celisaa barootiinta uu u baahan yahay, waxa aanay dib u dhis iyo dib u wanaajin ku samaysaa unugyada muruqyada, sidaa awgeed waa ay fiican tahay qofka jimicsiga joogtada ah sameeyaa in uu maalin kasta beed karsan cuno. La soco…

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