Sidee ayaad isugu dheellitireysaa jimicsiga iyo cuntada?

In ay wax walba isugu kaa dul saarnaadaan ayaa mar walba la sheegaa inay fure u tahay farxadda. Noloshan aan ku jirno ayaa casri noqotay. Waxaa soo baxay aalado badan oo fududeeya amaba qabta howshii aan gacmaha ku qaban jirnay.

Waxaa halkaas ka baxay dhaqdhaqaaqii uu jirku sameyn jiray. Haddii aad dooneyso inaad aaddo iskuul ama xafiis, uma baahnid inaad lugeyso, waxaa jira gaadiid taas kuu fududeynaya.

Guryaha casriga ah ee jaranjarada leh, waxay sidoo kale leeyihiin wiish amaba lift aad u raaceyso dabaqa aad doonto. Lacagaha aad u aadi jirtay inaad bangi kala soo baxdo hadda telefoonkaaga ayaad ka maamuleysaa.

Xitaa adeegyadii aad suuqa u aadi lahayd, waxaa jira inaad dalban karto oo adigoo gurigaaga fadhiya laguugu keenayo.

Marka intaasoo dhan la isku daro, waxaa meesha ka baxaya jimicsigii uu jirku u helayay si dabiici ah. Tan waxay cadow ku noqotay caafimaadkeenna. Inuu qofku badsado fadhiga iyo dhaqdhaqaaq la'aanta waxay sababtaa in miisaanka qofka uu kordho.

In miisaanka qofku kordho, waxaa ka dhalaneysa inay bataan cudurrada sida macaanka amaba sokorowga, dhiig-karka, xanuunnada wadnaha, xanuunnada ku dhaca kala-goysyada, dhalmo la'aanta IWM.

Maanta, xanuunnadan kuma koobna dadka ay da'doodu ka korreyso 40 oo keliya, balse sidoo kale da'yarta ayay saameeyaan sida kuwa ku jira 20-meeyada.

Cunno isku dheellitiran, jimicsi joogto ah, hurdo kugu filan, inaad ka fogaato maandooriyaha iyo inaad iska ilaaliso isku buuqa ayaa faa'iido u leh caafimaadkaaha.

Maanta, marka la eego qaabka aan u nool nahay, waxaa adag in la joogteeyo dhammaanba waxyaabahaas aan soo sheegnay ee sare u qaada caafimaadka.

1. Afar jeer inaad cunto cunno isku dheellitiran

Marka laga hadlayo cunnada, tan Soomaalida ayaa waxay inta badan ka kooban tahay bur, sida canjeerada, roodhiga, bariiska iyo qaar kale. Waxaa sidoo kale ku badan dufanta iyo sokorta.

Cunnadan qofku wuxuu ka helayaa kalori ka badan tan jirku u baahan yahay. Kalori waa maaddada uu jirku ka helo tamarta.

Guud ahaan waxaa loo baahan yahay 1500 kalori, balse waxay dhaqaatiirtu ku taliyaan 2200 ilaa 2500 oo kalori maalintii. Kaloriga dheeraadka ah ayuu jirku u beddelaa dufan waxayna dufantan ku ururtaa caloosha iyo dhexda.

Si tan looga fogaado, cun afar jeer maalintii balse waxyar cunto ah, sida 350 oo kalori markiiba.

Quraacda subixii, qadada duhurkii, casiriyo yar inta u dhaxeysa 4-5 galabtii iyo casho inta u dhaxeysa 8-9 fiidkii, cuntaduna waa inay ka koobnaataa 30 boqolkiiba mid bur ka sameysan, 25 boqolkiiba dufan caafimaad leh iyo 45 boqolkiiba borotiin.

Dadka khudradda keliya cuna waxay borotiin ka helaan digirta, badarka iyo iniinta, looska IWM. Maaddada fiber-kana waxaa laga helaa khudradda cagaaran.

Dhalinyarada maanta, cunnada fudud sida pizza, burger, sambuus, shukulaato, doolsho, buskud iyo waxyaabo kale ayaa ku badan.

Kaloriga dheeriga ah ee cunnooyinkan laga helo ayaa sababa miisaanka qofka oo kordha.

2. Jimcisi joogto ah

Si looga fogaado xanuunnada laga dhaxlo noloshan casriga ah, waxaa lagu talinayaa 35 ilaa 45 daqiiqo oo jimicsi ah.

Socod 4-6 km ah amaba inaad jiimka u aaddo jimicsi.

Waxaa sidoo kale wanaagsan jimcisiyada kale sida dabaasha, baaskiilka iyo orordka.

Noocyadan kala duwan ee jimicsiga ayaa ka hortaga xanuunnada sida sokorowga, dhiig-karka, xanuunnada wadnaha iyo kuwo kale.

3. Hurdo iyo nasasho

Working day and night for business, watching TV till late night, enjoying social media in mobile and computer, or staying busy till night in parties, clubs, these habits are increasing today.

As a result, going to bed late at night and returning to work the next day without getting enough sleep has increased sleep time irregularity and incompleteness.

Lack of sleep leads to weight gain, adverse effects on the brain and heart, and most importantly, stress

Decreased ability to control. Using mobile, TV, computer at bedtime does not lead to sleep until late due to their radiation. For that, it is necessary to turn off these machines around 9-10 at night and lie on the bed and sleep.

In general, everyone should sleep for 7 to 9 hours for health. Waking up at night and not sleeping in the afternoon also leads to weight gain.

4. Jooji maandooriyaha

Sigaar cabidda iyo isticmaalka tubaakada waa waxa ugu badan ee khatar ku keeni kara wadnaha sababi karana dhiig-kar.

La qabsiga isticmaalkooda ayaa sidoo kale haatan ku badan dhalinyarada haween iyo ragba.

Waxaa intaa dheer cabitaannada fudud, kuwa tamarta laga helo, kafeyga iyo waxyaabo kale oo iyaguna sababa in miisaankaagu kordho.

5. Iska ilaali isku buuqa

Marka la eego nolosha maanta, qof walba, carruur iyo cirroole, waxaa heysta xoogaa isku buuq ah.

Isku buuqu waa mid caadi ah, lama baabi'in karo, balse waxaa la yareyn karaa saameynta uu jirku ku yeelan karo.

Jimicsi, nasasho iyo inaad neefsi dheer qaadato ayaa ka mid ah waxyaabaha ku caawin kara.

Waxaa kale oo lagula talinayaa dadka shaqeeya, inaysan isku darin shaqada iyo howsha guriga. Markaad shaqada ka timaaddo, waxaa lagu talinayaa inaad waqti la qaadato carruurta, qaraabada iyo saaxiibbada.

Inaad sameyso isbeddel nololeed, ayaa kaa caawin kara ka hortagga xanuunnada.

Isbeddelkan wuxuu khuseeyaa cunnada, jirdhiska, hurdada, ka fogaanshaha maandooriyaha iyo aalkolada iyo xakameynta isku buuqa, kuwaasoo dhammaanba muhiim u ah caafimaadka.