Toban shay iska ilaali hurdada ka hor.

Inaad habeenki hesho hurdo fiican waxay muhiim u tahay dareen kaaga, tamartaada iyo caafimaad kaaga guud ahaan, waxayna ku xidhantahay maalintii waxa aad qabato, tusaale ahaan inta ay la egtahay hawl-adimeed ka aad qabato,waxa aad cabto iyo waxa aad cunto ka hor intaadan seexan.

Prof. Micheal Grandner oo ah dhakhtar maskaxda ah oo ka tirsan jaamacada pensylvania ayaa yidhi marka ay dadku ka cabanayaan hurdo la’aanta waxa ugu wacan waxayaabaha ay qabtaan maalinkii oo laga yaabo inaysan qaarkoo u kasin, hadaba
waxaan kuu hayn 10 arrimood oo aad ubaahan tahay inaad iskaga fogaato jiifkaaga kahor hadii aad ka cabanayso hurdo yari / la’aan.

1.Isticmaalka E-readers ka ama aaladaha electronics ka ah ee wax lagu akhristo sida Ipad ka, smart phones ka iyo TVyada oo ruuxa ka raajiya hurdada, Dr. Robert Rosenborg oo ah isu duwaha xarunta lagu daweeyo xanuunada hurdada ee Arizona wuxu isagu ku talinayaa in laga fogaado aalad kasta oo gudbinaysa ilayska (light-emitting devices) hal saac kahor jiifka sababto ah buu yidhi iftiinka buluga ah ee kaso baxaya kombiyutarada, smartphoneska iyo TVyada wuxuu ka hortagayaa inu jidhku soo saaro hormoonka la yidhaahdo melotonin,kaaso oo soo dhaweya hurdada, hadii aad ka maarmi waydo hurdada kahor inaad wax akhrisatana dhakhtrku wuxuu ku talinayaa inaad ugu yaraan 14 inch iska durjiso aalada aad wax ku akhrisanayso,iyo sido kale inaad yareeyso iftiinka aalada (brightness) si aad u yarayso khatarta kaaga iman karta iftiinkaas.

2.Fariimaha telefoonka: ha dirin fariimaha gaaban kahor intaadan seexan sababta oo ah fariinta uu jawaab ahaan kuugu soo dirayo saaxiibkaa ayaa noqon karta mid hurdada kuu diida kuguna dhalin karta dareen kale, feejignaan iyo fikir sababi kara inaad habeenkaa hurdada weydo.

3.Cabitaanka qaxwada (cofee) sida caadiga ah koobki qaxwada wuxu ka kobanyahay 80-120 mg oo bun ah waana lawada ogyahay in uu bunku qofka u diido hurdada hadii habeenkii la cabo,dadka qaar ayaa jecel cabitaanka bunka maalintii iyago is leh saacado gudahod ayu kaaga baxayaa lakin runta waxay tahay in uu bunku jidhka ku jiro mudo dhan 12 saacadood.

4.Cabitaanka shaaha xitaa dadku hadii ay iska daayaan bunka way adagtahay inay ka taxadaraan cabitaanka isha kale ee caffeine ka oo ah shaaha ama sharaabka kale ee magac ahaan lagu qoro "herbal tea" oo ay maadada caffeineku ku jirto

5.Ha cunin Shukulaatada oo ah isha kale ee qarsoon ee kafeegu ku jiro siiba shukulaatada madow ee lagu daro geedka cocoa,qaar ka mid ah shukulaatada ayaa waxaa ku jira maadada la yidhaahdo theobromine taaso sare u qaada garaaca wadnaha (heart rate ) natiijo ahaan na keenaysa hurdo la’aan

6.Ha cunin cunto culus iskana ilaali dharagta jiifka ka hor sababto ah tani waxay keenaysaa inay raaxo darro ku timaado hurdadaada,sido kale waxaad iska ilaalisaa cuntada dhadhanka daran leh (spicy food) ee aadka u macaan ama aad ka u dhamaan maadaama ay sababaan waxa afka qalaad lagu yidhaahdo "acid reflux"kaaso keena laabjeex aad habeenkii la ladi waydo, waxa ayna dhakhaatiirtu ku talinayaan in cashada la qaato labo sac kahor hurdada taaso sido kale faaiido u leh galmada ay habeenkii ragu sameeyaan.

7.Cabida sigaarka dad badan ayaa u caba sigaarka inay maskaxda ku dejiyaan lakin maadada sigaarka ku jirta ee nicotine ayaa ruuxa ka dhigta mid kacsan oo feejigan taaso hurdo la’aanta ruuxa sii xumaynaysa siiba kuwa caba waxyar kahor xiliga hurdada sidaa waxaa odhanaya Dr. grandner oo cudurada maskaxdaku takhasusay

8.Khilaafka: lamaanaha is qabaayi waa inaysan seexanin iyaga oo xanaaqsan ama dareen kacsan maxaa yelay isku buuqu wuxuu kamid yahay sababaha ugu wayn ee hurdo la’aanta siduu shaagayo Dr. Rosenborg,hadii wada hadalka lamaanuhu noqdo mid buuq abuura taasi waxay kordhinaysaa inu jidhku sameeyo hormone ka acortisol oo jidhku so saaro marka ruuxu si daran iskugu buuqo waxayna laalaysaa rajada ruuxa ee ahayd inu seexdo,sidaa darted ayay dhakhaatiirtu ku boorinayan in laga fogaado wada hadalka dhabta ah kahor jiifka.

9.badalida jadwalka hurdada kahor : samaynta hawl joogto ah jiifka kahor waxay kamid tahay qaanuunada ugu muhiimsan ee hurdada caafimaadka qabta, tusaale inad habeen walba xilli joogto ah waysaysato,cadayato ilkaha,oo aad dharka badalato waxay maskaxda u diraysa fariin ah inaad seexanayso sida awgeed waxay kaa dhigaysa ruux hurdada u nugul balse jadwalkaaga hadii aad wax ka badasho waxay keeni kartaa hurdo xumo

10. Ka fogow wax kasta oo dareen kaaga kicinaya (exciting elements) sida in aad la sheekaysato saaxiib kaaga kahor jiifka, iskuna day in aad ku mashquusho wax ku caajis gelinaya .

Xigasho .Somali Magazin