Socodka waa hab dabiici ah oo weyn si loo gaaro maalin walba dhaqdhaqaaqa jidhka. Marka aad bilaabeyso in aad socoto waa dhab in ay jirto sabab aad u soconeyso , marka hore baro foomka ku haboon socodka, dabadeed si tartiib tartiib ah u kordhi weliba la soco waqtiga aad soconeyso. iyadoo himiladaadu tahay in aad si raaxo leh ugu dul socoto dhulka.
Socodka la socda maalin walba qaasatan aroorti waa mid yareeya halista cudurka wadnaha, cudurka sonkorta ama macaanka nooca typ II, kansarka naasaha iyo kansarka mindhicirka iyo dhamaan muruqyada jidhka oo dhan.
Hanbalyo waxaad go'aansatay waqti aad u baahan tahay socod uu ku jiro caafimaadkaada,faa'iidada laga helo socodka qorsheysan waxaa ka mid ah
- Wuxuu yareeyaa subaga jidhka ( cholesterol )
- Wuxuu kor u qaadaa dhimsha jidhka
- Wuxuu gubaa sonkorta jidhka si quman
- Lafaha wuu dhisaa socodka
- Wuxuu hoos u dhigaa dhiig karka.
Waxaad u baahan tahay in aad diyaarsato wixii aad xidhan laheyd sida dharka iyo nuuca kabaha aad xidhan laheyd.
Socodku waxada ku baraneysaa farsamo socod wanaagsan oo leh qaab sax ah aqriste ha moogaan isticmaalka hubkaada waana dhaqdhaqaaqa lugta aad ka sameyso,
Waxaan halkan kuugu diyaariyay hab aad raaci karto hadaad dooneyso in aad jadwal u sameysato socodkaada.
Habkani waa hab fudud oo si sahlan loo bilaabo karo waxaadna marka hore ku bilaabeysaa 15 daqiiqo ilaa ugu danbeyn aad gaarsiiso 60 daqiiqo ( hal saac ) mudo 12 isbuuc ah.
|
Isbuuca |
Sabti |
Axad |
Isniin |
Salaasa |
Arbaca |
Khamiis |
Jimce |
|
Isbuuca Koowaad |
15 daqiiqo |
15 daqiiqo |
Nasasho |
15 daqiiqo |
20 daqiiqo |
20 daqiiqo |
20 daqiiqo |
|
Isbuuca labaad |
15 daqiiqo |
20 daqiiqo |
20 daqiiqo |
Nasasho |
20 daqiiqo |
20 daqiiqo |
25 daqiiqo |
|
Isbuuca sedexaad |
25 daqiiqo |
Nasasho |
25 daqiiqo |
25 daqiiqo |
25 daqiiqo |
25 daqiiqo |
30 daqiiqo |
|
Isbuuca afaraad |
Nasasho |
30 daqiiqo |
30 daqiiqo |
30 daqiiqo |
30 daqiiqo |
25 daqiiqo |
30 daqiiqo |
|
Isbuuca shanaad |
Nasasho |
30 daqiiqo |
30 daqiiqo |
25 daqiiqo |
30 daqiiqo |
35 daqiiqo |
35 daqiiqo |
|
Isbuuca lixaad |
35 daqiiqo |
30 daqiiqo |
30 daqiiqo |
35 daqiiqo |
35 daqiiqo |
35 daqiiqo |
40 daqiiqo |
|
Isbuuca Todobaad |
Nasasho |
40 daqiiqo |
40 daqiiqo |
35 daqiiqo |
40 daqiiqo |
35 daqiiqo |
40 daqiiqo |
|
Isbuuca sideedaad |
45 daqiiqo |
40 daqiiqo |
40 daqiiqo |
45 daqiiqo |
40 daqiiqo |
45 daqiiqo |
45 daqiiqo |
|
Isbuuca Sagaalaad |
Nasasho |
45 daqiiqo |
45 daqiiqo |
40 daqiiqo |
45 daqiiqo |
45 daqiiqo |
50 daqiiqo |
|
Isbucua Tobonaad |
50 daqiiqo |
45 daqiiqo |
50 daqiiqo |
50 daqiiqo |
45 daqiiqo |
50 daqiiqo |
Nasasho |
|
Isbuuca 11aad |
50 daqiiqo |
55 daqiiqo |
55 daqiiqo |
50 daqiiqo |
55 daqiiqo |
50 daqiiqo |
Nasashao |
|
Isbuuca 12aad |
60 daqiiqo |
60 daqiiqo |
60 daqiiqo |
60 daqiiqo |
55 daqiiqo |
60 daqiiqo. |
Nasasho |
Waxaa laga yaabaa inaad doonayso inaad qaadato hal maalin toddobaadkii oo aadan raacin sida ku tilmaaman jadwalka kor ku xusan , ama dooran laheyd hal maalin inad ciyaarto ciyaarta kubada cagta iwm.
Dhanka kale waa mid aad u muhiim ah marka horumarinta caadooyinka caafimaadka loogu talagalay dhaqdhaqaaqa jidhka ee caadiga ah , sidaas darteed hubi in aad adigu samayn karto ugu yaraan 4-5 maalmood usbuucii . Maalinta ay bilaabanayso jadwalka waxaa loo beddeli karaa in ku haboon baahidaada .
Waxaa jirta Xigmad la adeegsado oo odhaneysa ( TODAY JUST GET UP AND GO, BECCASE YESTERDAY YOU SAID TOMORROW ) MAANTA HADDA KAC EE AAD, MAXAA YEELAY SHALAY WAXAAD TIDHI BERI.
Hadaba ma jiraan dhibaato ku iman karta qofka doonaya in uu socod jadwal leh sameeyo maalin walba? maxey yihiin dhibaatooyinka ? Ma jiraan qaab sahlan oo aysan waxba ku soo gaadheyn ? Qodobadaa iyo qodobo kale oo la xidhiidha socodka maalinlaha ah filo goor dhow insha alaah qeybta 2aad.
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SOURCE: PREVENTDISEASE
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