Si Aad Coodhcoodhka Isaga Ilaaliso: Dhabarka U Jiifso, Cunista Kallunka Badso, Iskana Jir Fool-Daqashada Badan

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Hargeysa (Geeska)- Marka ay dadku gaadhaan da’da afartan, waxa ugu badan ee haddii ay quruxdoodaba xasuustaan ku soo dhacaa, waa miisaankooda saayidka ah iyo coodcoodhka wejiga. Coodhcoodhku waa mid ka mid ah muuqaallada loogu necebyahay in kasta oo ay nacaybkaas ku sii kala badan yihiin ragga iyo dumarku. Waana sababta kiriimada weji qurxinta ee dunida loogu iibsiga badan yahay ay yihiin kuwa lagu sheegayo in ay maqaarka wejiga giijinayaan am aka hortagayaan coodhcoodhka.

Waxaa jira tallaabooyin aasaasi ah oo qof kasta lagula taliyo in uu maro si uu coodhcoodhka uga ilaaliyo wejigiisa, waxaa ka mid ah, in la iska ilaaliyo in fallaadhaha qoraxdu toos ugu dhacaan maqaarkaaga, in si maalinle ah loo duxeeyo maqaarka, in sigaar nuugista laga fogaado.

Haddaba qormadan oo aynu ka soo xigannay shabakadda wararka ee Alcarabiya waxa aynu ku eegaynaa tallaabooyin dheeraad ah oo muhiim u ah ka hortagga coodhcoodhka iyo calaamadaha gabowga;

Dhabarka oo loo jiifsado: In beerka loo jiifsado ama dhinacyada loo jiifsadaa waxa ay wejiga iyo guud ahaan maqaarka ku samaysaa jiitimo, haddii muddo ay soo noqnoqdaan ugu dambaynta isu beddela coodcoodh, gaar ahaan dhafoorrada, dhabannada iyo gadhka dhinacyadiisa oo ah meelaha ay barkimadu sida tooska ah u qabsanayso. In dhabarka loo jiifsadaa waxa ay ka hortag u tahay in arrintani ay dhacdo.

Cunista kalluunka Solomoon: Kalluunka noociisa Solomoonka loo yaqaanno iy oguud ahaan kalluumada duxda lihi, waa il muhiim ah oo laga helo barootiinnada  caawiya dhismaha nudaha maqaarka. Waxa ay sida oo kale qani ku yihiin asiidhada duxaysan ee Omega3, waxa ay qayb weyn ka qaataan giijinta maqaarka iyo in ay u ilaaliyaan dheehiisa dhalinyaranimo.

Ha badsan xidhada muraayadda indhaha: In wejiga ay ku soo noqnoqdaan xarakaadka dareenka qofka ishaara, sida in sunneyaasha kor loo qaado mar kasta oo la farxo ama layaabo iyo in wejiga oo afka iyo foodda u badan la ururiyo mar kasta oo la naxo ama la cadhoodo iyo xarakaadka la midka ahi waxa ay sabab u noqdaan in jiitimo joogto ahi ay ugu dambaynta ku samaysmaan wejiga, gaar ahana meelaha ay ishaarooyinkani xidhiidhia la leeyihiin. In indhaha la ururiyo marka la doonayo in si aad ah wax loogu fiirsado ayaa iyaduna la mid ah.

Waxa ay xeeldheereyaashu ku taliyaan in qofku aanu joogtayn isticmaalka muraayadaha aanu aragga dartii ku qasbanayn xidhashadooda. Sida oo kale waxaa fiican qofka isku arka in marka uu wax aad u eegayo uu u baahanayo in uu indhaha ururiyo, uu u tago dhakhtar si loogu qoro muraayadda aragga haddii ay dhibtu aragga tahay, haddii kale uu raadsado muraayadaha dabaysha iyo ilayska qorraxda laga xidho, haddii aanu muraayadahan raadsan isla markaana ku dadaalin in uu iska jaro caadooyinkan waxa ay u dhowdahay in uu wejigu dhaqso u coodcoodhi doono.

Asiidhada AHA: Waxaa fiican in wejiga lagu dhaashada saliidaha iyo kiriimada leh asiidhka AHA oo laga soo dheego khudradda, awoodna u leh in uu maqaarka ka nadiifiyo unugyada dhintay iyo in uu ballaadhiyo daloolada maqaarka, arrintaas oo muhiim ah, sida oo kale waxa ay indhaha hareerahooda ka ilaalisaa coodhcoodhka. Ku dadaal isticmaalka kiriimada qaniga ku ah asiidhada khudradda laga soo saaro, kuwaas oo isticmaalkooda 2 bilood oo keliyi kaaga filan yahay, kaddibna aad muddo iska deyn karto.

FIIRO-GAAR AH: Xasuusnoow in asiidhka khudradda laga soo dheegaa uu kordhiy xasaasiyadda maqaarka ee ka dhasha ilayska qorraxda, taas awgeed waa in muddada labada bilood ah ee kiriimadan la isticmaalayo, la’la isticmaalo kiriimada fallaadhaha qorraxda ka ilaaliya maqaarka.

Ha isku badin weji dhaqashada: Biyaha oo si joogto ah wejiga loogu dhaqaa waxa ay keentaa in maqaarka uu ka dhammaado dufankiisa dabiiciga ah. dufankaas ayaa ah mid Alle ugu talagalay in wejiga uu u ilaaliyo qoyaanka uu u baahan yahay si uu uga hortago coodhcoodhka. Waxa ay khubaradu ku talinayaan in qofku uu qofku marka uu wejiga maydhanayo uu ku maydho saabbuun leh curiyeyaal qoynaya maqaarka ama caano laga sameeyey. La soco…

 

 

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