Sirta Nolosha 2: Fahamka xanaaqa

Qeybtq 2aad:

Jirka siduu uwaajahaa xanaaqa?

Habdhiska dareenwadka sympathetic waxa uu dhaqaajinayaa qeybaha uu ubaahanyahay jirka xilliga uu dhacayo weerarka carada, halka habka dareenwadka parasympathetic la yiraahdo uu gudanayo kaalintiisa ah inuu howl gab ka dhigo qeybahaas si kmg ah si uu u waajaho carada. Tusaale ahaan:-

·         Waxaa si dhaqsi ah u kacayo cadaadiska dhiigga, garaaca wadnaha iyo neefsiga si loo dedejiyo ugudbinta oksajiinka iyo nafaqada murqaha iyo xubnaha.

·         Waxaa si dhaqsi ah loo soo dhaqaajinayaa tamarti ku keydsaneyd beerka, murqaha iyo unugyada xeydha si loo haqab tiro inta looga baahanyahay gulukooska, dufanka iyo borotiinnada fudud.

·         Waxaa la soo saaraa peptides oo ah habka isgaarsiinta qeybaha kala duwan ee jirka, waxa ayna xubin kasta ku leeyihiin soo dhaweeyayaal (receptors), halkaas oo peptides ka iyo soo dhaweeyayaashooduba ay sameynayaan kimikada dareenka.

·         Dhanka kale waxaa la mamnuucayaa ama shaqadoodu gabaabsi noqoneysaa difaaca jirka si jirka loogu beekhaamiyo tamarta xilliga carada.

·         Waxaa joogsanaya dheefshiididda, mindhicirraduna waxaa la siinayaa amar ah inay faarujiyaan cuntada la shiiday si uu ufududaado miisaanka jirka.

·         Waxaa joogsanaya howlaha ugxameynta (ovulation), kacsiga iyo rabitaanka galmada.

·         Waxaa joogsanaya insoliinka iyo hormuunnada korriinka iyo jinsiga si loo beekhaamiyo tamarta jirka.

·         Waxaa yaraanaya dareenka xanuunka.

  

La soco Qeybta 3aad iyo todobaadka dambe

Sirta Nolosha 2: Fahamka xanaaqa

Qormadan waxaan kaga hadli doonaa inshaa allaah arrin aad muhiim u ah cid kasta oo naga mid ahna ay waaya aragnimo buuxda u leeyahay, waa xanaaqa ama camalka (carada), ma jiro qof naga mid ah oo aan xanaaqin, balse waa lagu kala daranyahay, sidaa awgeed waxaan jecleystay inaan wax ka xuso mowduucan, waxaana xoogga saari doonaa sida ay udhacdo, saameynta ay qofka caafimaadkiisa ku reebto, qaabka looga hortagi karo iyo haddii ay dhacdo sida lagu xallinkaro ka hor inta aaney dhicin musiibo uu hadhow qofku ka shallaayo.

Qormadan oo aad udheer waxa ay ka koobantahay 10 qeyb oo todobaad kastaba aan mid idiin soo bandhigi doono.

Qeybta 1aad:

Qaabka uu xanaaqu udhacdo:

Sida dareen kaca ama caadifadaha kala duwan ee qofka soo mara, jirkeena iyo maskaxdeenuba waxa ay waaya arag ku yihiin xanaaqa. Run ahaantii waa tixan dhacdo jireed ay adagtahay in la sharraxo, dadka dhanna wada fahmaan sida uu qofku u caroodo, balse waxaan isku dayayaa inaan si sahlan usharraxo anigoo ugu yaraan soo dhaweynaya inuu qof kasta fahmo erey bixinnada caafimaad ee la xariira.

Niyad kacu ha yaraado ama ha badnaadee waxa uu ka billaabmaa laba unug oo qaabka lowka u sameysan oo ku dhex yaala maskaxdeena laguna magacaabo The Amygdala. The Amygdala waa qeyb ka mid ah maskaxdeena oo masuul ka ah garashada iyo fahamka waxyaabaha hanjabaadda ku haya hannaanka wanaagga nafsaddeena, iyo diridda digniin marka ay garato waxa handadaya qofka wanaaggiisa, taasoo ay ka dhalato inaan tallaabo ka hortag ah qaadanno. The Amygdala waa mid ka adag shaqadeeda ah inay noosoo digto marki wax isbedel ah yimaadaan, taasoo micnaheedu yahay inaan falcelis sameyno inta maskaxda qeybta loo yaqaan cortex (kortaks) (qeybta masuulka ka ah fikirka iyo garnaqsiga ama xukunka) ka aaney awood u yeelan inay hubiso caqli galnimada falceliskeena. Si kale haddaan u dhigo weedha, maskaxdeena waxaa loo kiciyaa qaab na saameeya ka hor inta aanan si habboon uga fakarin natiijada ka dhalan karta fal celiskeena. Tani ma ahan cudurdaar inaan dhaqan xumo ku kacno, qofku waxa uu xakameyn karaa rabitaanka dagaal doonida ah, waxa uu qofku ubaahanyahay oo qura waa inuu barto sida loo maareeyo carada, iyo xirfadaha la xariira dhaqan wanaagga iyo bulshaynimada.

The Amygdala waxa ay direysaa farriimo deg deg ah oo ay qaadayaan qul qulka dareenwadka waxaana loo dirayaa qanjidhka la yiraahdo hypothalamus oo ah barta hoggaanka ama laga soo saaro awaamiirta ku socota qanjidhada kale ee jirka, qanjidhka ku yaal gurada kilyaha ee loo yaqaan adrenal gland oo amarrada hypothalamus ku shaqeynaya ayaa waxa uu soo deynayaa hormuunka la yiraahdo adrenaline, oo ah kiciye xoog badan oo kiciya soo dhaweeyayaasha (receptors) dareenwadka loo yaqaan sympathetic nervous system, dabadeed saameynta dareenwadkaas awgii waxaa kordhaya garaaca wadnaha, cadaadiska dhiigga iyo xawaaraha neefsiga, wejiga qofka ayaa casaanaya, idimaduna waxay udiyaar garoobayaan inay jawaab bixiyaan, waayo dhiigga soo galayo xubnaha ayaa kor u kacaya si uu isugu diyaariyo falcelis jireed. Feejignaanta qofka ayaa yaraata waxa uuna ku koobmaa waxa ay caradiisu beegsaneyso. Waxaa sii kordhaya xaddiga adrenaline ka la soo saarayo oo sii dheereynaya xaaladda walaaca. Sidoo kale waxaa laga soo saarayaa qanjidhka adrenal gland hormuunka kortisone (cortisone) oo leh saameyn fara badan, waxaana adkaaneysa in xaaladdu dhaqsi ugu laabato sidi dabiiciga aheyd, waayo adrenaline ka waxa uu qofka careysani ka dhigayaa inuu ahaado mid kacsan, waxa uuna socon karaa saacado laga yaabo inuu qofku ku dhaco weerar caro oo cusub. Hadda qofku waxa uu diyaar u yahay inuu dagaalamo.

Inkastoo ay suuragal tahay in dareen kaca qofka uu gaaro heer aan la xakameyn karin, haddana maskaxda qeybta foolka gadaashiisa ku taal (naasiyah) ayaa dareenka xakameyn karto ilaa xad. Haddii the amygdala ay dareen kaca keento, maskaxda qeybta foolka gadaashiisa ku taala ama foodda waxa ay masuul ka tahay garnaqa ama xukunka. Qeybtaas dhankeeda bidix waxa ay damin kartaa dareen kaca qofka ama caadifadda. Waxa ay cayaartaa dowr fulineed si arrintan loo xakameeyo, taasoo micnaheedu yahay in qofku darso hababka caawinaya in cortex ka  ka gacan sareeyo the amygdala.

Haddii carada billaabashadeeda ay leedahay weji dhammaan kheyraadkeena loo leexiyo dagaal, haddana waxaa jira weji kale oo dib u qaboojin carada ah. Waxa uu ku billawdaa in dib loogu noqdo xaalad degenaan marka hadafka caradeena aaney noqon wax la gaari karo. Kacsanaanta uu keenay hormuunka adrenaline inta lagu jiro carada waxa uu socanayaa waqti dheer (saacado, mararka qaarna maalmo).

Sida ardayda intooda badan garanayaan marka qofku hurdoonayo waxaa adag inuu wax cusb barto. Feejignaanta dhex dhexaadka ah waxa ay caawinaysaa maskaxda inay barato, xasuusato, xoogga saarto isla markaana si habboon wax u fuliso. Waxaa jira heer dareen feejignaan ah oo waxtara xasuusta, haddana marka dareenkaas uu xad dhaaf noqdo waxaa adkaanaya in xasuus fiican oo cusub sameysanto. Dareenkaas sareeya sida markuu careysanyahay wuxuu hoos udhigayaa awoodda qofka inuu xoogga saaro arrin muhiim ah. Tanna waa sababta qofka ugu adagtahay inuu xasuusto faahfaahinta habka carada u qaraxday.

La soco Qeybtq 2aad iyo todobaadka dambe

Sirta Nolosha: Sideed ku ilaashan kartaa muuqaalkaada dhalinyaranimo?

Sirta 11aad: Cuntada badan iska yareey

Magaalada Okinawa ee dalka Japan oo ah magaalo ay deggenyihiin dadka ugu da’da weyn dunida, dadka boqol jirrada waxa ay cunaanaan raashinta 80% inta ay calooshoodu qaaddo ama ay cuni karaan, sidaa waxaa sheegay qoraaga buugga The Blue Zones Dan Buettner, oo diraasad ka sameeyay cimri dheerida koonka oo dhan.

Sirta 12aad: Cun cuntada laga sameeyo dhirta

Diraasad uu boqol jirrada ku sameeyay Buettner waxa uu ku sheegay in dadka aadka u cimriga dheer ay cunaan hilib yar iyo xaddi badan oo digir, soybeans iyo lows ah.

Sirta 13aad: Cuntooyinka maskaxda

Waxaa jira cuntooyin kor uqaada maskaxda shaqadeeda iyo nashaadkeeda, waxaa ka mid ah; dhirta badda hoosteeda ka baxda (seaweeds) iyo ukunta. Dalka Japan oo ay ku noolyihiin dadka ugu da’da weyn dunida waxa uu ka mid yahay dalalka ugu badan ee laga cuno cuntooyinka badda laga keeno iyo ukunta. Dadka reer Japan siyaabo kala duwan ayay u isticmaalaan ukunta sida iyagoo shiila, labaniyad ka dhiga ama shurbad ka sameeya, weliba heer ka sareeya Mareykanka. Dhirta badda ka baxda waa il muhiim ah oo laga helo maaddada iodine ta oo lagama maarmaan u ah shaqada caadiga ah ee qanjirka thyroid, waxa uuna halbowle u yahay shaqada maskaxda.

Sirta 14aad: Cun quraac caafimaad leh

Qudaarta fruits ka ah waxa ay mid tahay cunnooyinka ugu caafimaadka badan, gaar ahaan xilliga aroorti ama quraacda, subaxdi ku quraaco cunto dheeli tiran oo ka kooban ugu yaraan 3 ama 4 nooc oo ka mid ah waxyaabaha soo socda; caano, canjeero ama rooti, ukun, casiirka qudaar fareesh ah, qudaarta furutada ah (moos, tufaax, bambeelmo, jawaafah (seytuun sida ay soomaalidu u taqaan)) iwm

Sirta 15aad: Cun omega-3 fatty acids

Dufanka nooca loo yaqaan omega-3 fatty acids waa caafimaad, jirkana aad u anfaca, waxaa laga helaa kalluunka gaar ahaan nooca loo yaqaan salmon, lowska iyo miraha kale. Waxa uu dejiyaa maskaxda, joogteeyaa xoojinta lafaha, kana hortagaa inay soo muuqdaan calaamadaha gabowga, isagoo yareynaya laxawga jirka. Waxaa sharraxaaddaa bixiyay Nicholas Perricone, MD, oo ah khabiirka horseedka ka ah ka hortagga gabowga (anti ageing), ahna qoraaga buugga 7 Secrets to Beauty, Health, and Longevity. ‘‘omega-3 sidoo kale waxa uu kor uqaadaa awoodda dheecannada jirka ay uga saaraan dufanka keydadkeeda, si loogu adeegsado tamar ahaan. Omega-3 waxa uu kaa dhigaya qof fayow, maqaarkaadana wuu birbirayaa’’ ayuu sii raaciyay.
“Dhab ahaantii khubarada dhan waxa ay isku raacsanyihiin inaad maalin kasta u baahantahay 2 gram oo omega-3 ah” sidaa waxaa yiri Michael Roizen, MD, oo ah madaxa qeybta suuxinta ee Cleveland Clinic oo ku taal gobolka Ohio ee dalka Mareykanka, ahna mid ka mid ah qorayaasha buugga:  You on a Diet.

Ugu dambeyn waxaan filayaa inaad aad uga hesheen sirta in dadka qaar aaney da’du ka muuqan qaarna ay ka muuqaal weynyihiin da’dooda.


DHAMMAAD..........................

Sirta Nolosha: Sideed ku ilaashan kartaa muuqaalkaada dhalinyaranimo?

Qeybta 2aad:-

Asaxaabta qiimaha badaney waxaan halkeedi ka sii wadeynaa qormadii xiisaha badneyd ee noo billaabatay todobaadki hore, maantana waxaan ku soo qaadaneynaa 5 sir oo muhiim ah ee ka bogasho wacan.  

 

Sirta 6aad: Cab shaah rinji ah (bigeys)

Cilmi baarayaal ku sugan magaalada Tokyo ee dalka Japan waxa ay sheegeen in shaaha madow oo la cabbo kaddib marka aad qaadato cunto dufankeedu badnayahay uu xoojiyo wareegga dhiigga. Dadka cabba afar koob ama ka badan oo shaah ah waxaa bar hoos u dhacaya halista wadne xanuunka, sidoo kale waxaa hoos udhacaya cadaadiska sare ee dhiigga. Cabista laba jibbaar xaddigan waxaa lala xariiriyay hoos udhaca halista kansarka jirka. Shaaha cagaaran waxa uu gacan ka geystaa cimri dheeri iyo xoojinta difaaca jirka.

Sirta 7aad: Cab biyo

Mid ka mid ah hababka ugu fiican uguna raqiisisan ee ka hortagga gabowga waa cabista biyo fara badan. Wabxinta jirka waxa uu maqaarkaada ka dhigayaa mid uusan ka muuqan daal, waxa uuna meesha ka saaraa madax xanuunka iyo dhibaatooyinka dheefshiidka.

Sidoo kale waxa uu kor u qaadaa fahmada, tamarta iyo gudbinta nafaqada ee jirka, sidoo kale waxa uu wasakhda ka saaraa hab dhisyada jirka. Sidaa awgeed hubi in jirkaada uusan oomin, adigoo cabbaya maalinti ilaa sideed galaas oo biyo ah.

Dadka qaar ayaa aaminsan in marka aad oon dareento uun biyo la cabbo, taasina waa khalad, waayo marka aad dareentid waa mar jirkaadu aad u qallalay. Isbar inaad cabtid biyaha adigoon oon dareemin.

Sirta 8aad: Miisaankaada wax ka qabo

Aalamiitada waxa ay ka mid tahay wax yaabaha ugu fiican ee sirta muuqaal da’ yar iyo caafimaad wanaagsan. Aalamiitada waxaa ugu fiican noocyada dhidid kaa keeni kara, garaaca wadnahane kordhin kara, sida; orodka, socodka, bootinta, baaskiil wadidda iwm, waxaana sidoo kale iyadana aad sameyn kartaa jir dhiska noocyadiisa kala duwan, balse faa’iido kuma dhamma orodka. Aalamiito joogto ah waxa ay gacan ka geysaneysaa sii socoshada in shaqada jirka ay sii ahaato heerki dhalinyaranimada.

Isku day inaad sameysid barnaamij jimicsi ama aalamiito joogto ah ugu yaraan 3 jeer todobaadki muddo 30 daqiiqo ah, taasoo hoos udhigeysa in hilib ku fuulo ama xididdada dhiigga uu ku dhex sameysmo kolistarool, taasoo hor seedeyso cudurrada wadne xanuunka, dhiig karka iyo kaadi macaanka ama sokoroowga.

Sirta 9aad: Cun cinab (canab)

Canabka cas waa antioxidants aad u awood badan, waxa uuna waxtar fiican u leeyahay da’yareynta halbowlayaasha dhiigga. Sidoo kale waa il laga helo ellagic acid oo ka hortaga kansarka.

Sirta 10aad: Maskaxdaada jimicsi sii

Bartamaha da’da 20meeyada, shaqada maskaxda waxa ay billaabeysaa inay hoos udhacdo, inkastoo uusan qofku dareemeyn ilaa tobaneeyo sano kaddib mooyee. Haddaba tababarrada maskaxdaada aad siisid si joogto ah sida games ka iyo imtixaannada IQ, waxa uu kaa caawinayaa in heerka shaqada maskaxdaada ay xoogeysato, sida xasuusta, xawaaraha, xal helidda iwm. Isku day inaad xallisid xal xeraalayaasha noocyadooda kala duwan qoraal iyo hadalba, masaa’isha adag ee xisaabta, luqadaha iyo culuumta kala duwan,  kuwaasoo maskaxdaada ka dhigaya mid si fiican layli uqaadata ama jimicsi fiican u ah.

Dr. Geula, oo diraasad ku sameeyay dad 80 jirro ah oo keenay isla natiijada ay keeneen dad kale oo 50 jirro ah tijaabo lagu sameynayay oo aheyd neuro­psychology, ayaa helay  in kuwa da’doodu weyntahay ay ku yartahay isku qasnaanta maskaxda,  taasoo muujineysa in maskaxdoodu heysato nooc ka hortag ah oo aaney maskaxda caadiga ah heysan.

Qaar ka mid ah tababarrada maskaxda waxaad ka heli kartaa bogga www.lumosity.com  

La soco qeybta 3aad iyo todobaadka dambe inshaa allaah.

Sirta Nolosha: Sideed ku ilaashan kartaa muuqaalkaada dhalinyaranimo?

Qeybta 1aad....

Gabowgu waa marxalad da’eed oo soo marta aadanaha markasta oo uu sii noolaado sanado fara badan, waana mid lagama gudbaan ah. Balse qormadan ugama hadli doono sida aad cimrigaada ku gaabin karto ama saacadda ku joojin karto, waxaanse si faah faahsan uga hadli doonaa hababka ugu habboon ee muuqaalkaada uga yaraan karo da’daada, ama aan si kale u dhahee muuqaal dhalinyaro uyeelan kartid adigoo da’daada ka weyntahay dhalinyar.

Inta badan qormadan waxaan ka soo xigtay xarumo kala duwan iyo bugaag ay qoreen khubaro dhanka caafimaadka ku xeel dheer oo arrintan si fiican u lafa guray. Waxaana ku soo koobayaa 15 sir oo kaa saacidaya muuqaal da’ya inaad yeelato adigoo cimrigaagu weynyahay.

Waxa ayna ku bilaabanayaan sida:-

Sirta 1aad: Guurso (sameey Galmo xalaal ah)

Dareenka nolosha xaasnimo waxa uu xoojiyaa qiimaha nafsadeed iyo raaxada jirka, iyadoo cimriga horay usocoshadiisa uu keenayo in maqaarka miineysto.

Galmo joogto ah oo habeysan waxa ay jirka siineysaa shaqo buuxda iyadoo hubanti ka dhigeysa adkeynta xiriir lamaane farxad leh.

Waxa ay yareysaa hurda la’aanta, walwalka, madax iyo dhabar xanuunka iyadoo keenta sii deynta xanuun baabi’iye dabiici ah oo uu jirku sameeyo (natural opiates). 

‘‘Haweenka galmada xiiseeya waxa ay noolaadaan nolol dheer’’,  sidaasi waxaa yiri Mehmet Oz, MD , oo ah professor iyo ku xigeenka madaxa qeybta qaliinka ee New York Presbyterian–Columbia University, ahna mid kamid ah labada nin ee qoray buugga YOU: Being Beautiful, waxa uu intaa sii raaciyay: ‘‘laba jibbaaridda galmada lagu qanco waxa ay noloshaada ku kordhin kartaa 3 sanadood. Galmadu waxa ay ku siineysaa waqti ama ahamiyad gaar ah oo aadan ka heli karin maalinta dhan’’.

Sirta 2aad: Debci wejigaada

Murqaha wejiga oo la dabciyo waxa ay ku filanyihiin jilcinta xariiqimaha kadkaduudka iyo welwelka. Fariiso ama u seexo qaab aad ku raaxeysaneysid kaddibna xir indhahaada.

Niyaddaada ka saar fikirka welwel iyo buuq, kaddibna xoogga saar neefsashadaada ama tiri neef qaadashadaada. Iska dhig sida qof aan wax murug ah heyn, wejigaadana ka saar dareenka, si deggen uga neefso sanka 3 ilaa 5 daqiiiqo.

Dhoolacaddeey inta badan waqtigaada. Sida uu sheegay qoraaga buugga: الإبتسامة الساحرة Caadif Abulciid, diraasad lagu sameeyay dalka masar ayaa lagu xaqiijiyay in weji macbuusnimada ay saameyn xun ku reebto ama soo dedejiso soo bixidda kadkaduudka ama miinta wejiga, gaar ahaan indhaha hareerahooda, diraasadda ayaa lagu sheegay in dhoolacaddeyntu ay tahay hubka ugu weyn ee looga hortago weji kaduudka, ama ugu yaraan dib udhigeysa soo bixiddooda.

Dhoolacaddeyntu waxa ay dhaqaajisaa lix muruq oo wejiga ku yaal, balse weji macbuusnimadu waxa ay dhaqaajisaa 72 muruq, taasoo si fudud u baabi’isa tamar fara badan, soona dedejisa in murqahaas awooddooda yaraato.

Sirta 3aad: Ha cabbin sigaar

Sigaar cabbiddu waxa ay keentaa cimri deg deg, iyadoo muuqaalka da’daada ku kordhisa 12 ilaa 15 sano. Marka aan leenahay sigaar cabbid waxaan ula jeednaa buurida ama tubaakada, sigaarka, shiishadda, iwm. Waa habka labaad ee maqaarka u dedejiyo gabowga marka laga soo tago ilayska loo yaqaan Ultra Violate.

Sirta 4aad: Qaado hurdo fiican

Hurdadu waxa ay lagama maarmaan u tahay dib u cusboonaashada iyo dib usoo laabashada unugyada jirka. Inta aad ku jirtid saacadaha hurdada hormuunka korriinshaha (the Growth Hormone) ee masuulka ka ah dib ucusbooneysiinta iyo dib usoo celinta maqaarka, tinta iyo lafaha ayaa la soo daayaa.

Sirta 5aad: Daliig cagahaada

Si aad u xaqiijiso hurdo macaan oo raaxo leh taasoo ka soo muuqata wejigaada subaxa dambe, cagahaada ku daliig saliid macsar diirran oo nadiif ah inta aadan seexan. 

La soco qeybta 2aad  iyo todobaadka dambe...

The Japanese Secrets To Staying Young And Healthy

The Land of the Rising Sun outweighs all other countries with regards to the proportion of the elderly. About 22% of the population in Japan is 65 or older. It has been estimated that by 2020, the ratio of the elderly to the children will be approximately 3 to 1. The Japanese are, in fact, the most long-lived people on this planet. With that said, Nihon jins must have placed a fountain of youth in their backyard. Well, at the dining table perhaps.

Healthy Food

Despite the competitive lifestyle that they have, they still are among the healthiest people in the world- coz after a hard work is a healthy meal. It is well-known that a Japanese meal is one of the healthiest among regional diets. Meals include the kind of foods that Japanese eat everyday to stay slim, healthy, and youthful while epitomizing a successful, on-the-go lifestyle.

The Japanese have the pleasure of eating nutritious and satisfying foods without guilt, getting, fat, and looking old. Every day they eat at least seven servings of vegetables, including sweet potatoes, dark leafy greens, seaweed, onions, and bean sprouts; at least two servings of anti-oxidant rich fruits; and two or more servings of soy foods. The Japanese also sip several cups of tea every day. They eat a serving of fish, consumed at more than 150 pounds in a year. Who would look old with that kind of meal?

Healthy Population

A research of double Nobel Prize winner Linus Pauling pointed out that almost all diseases and the body's ability to fight them can be directly or indirectly linked to what humans eat or not. Statistics about the Japanese and other nationalities can prove this right.

Only six in 100, 000 Japanese women acquire breast cancer. That's about 20 times less than the British women.96% fewer Japanese men have coronary heart disease than the British male populace. (Breast cancer and heart diseases can be attributed to eating lots of fatty foods.)

Statistics show that Japanese have less Western diseases like diabetes, obesity, cancer, heart diseases, atherosclerosis, etc.These are truths about the relationship between diet and disease in Japan.

The Japanese Meal

The sticky, short-grained rice is the main carbohydrate food in Japan. But Japanese eat as much fish that are rich in fatty acids which provide a greater amount of calories for most. Another main source of carbohydrates for the Japanese is the noodles, a quick, easy, and healthy snack.

Contrary to the usual belief, the Japanese have great consumption of milk. They even consume an average of 180 pounds per year.Fruits are the popular dessert in Japan. In general, Japanese people don't like sweet desserts. In addition, most Japanese shun fast, processed, and junk foods.

Anti Aging Diet

A Japanese diet is the amazing secret of the locals to stay young and become vigorous. Many nationalities even notice that Japanese women in their forties still look like they are in their twenties. Well, you may not need your anti-aging creams, just a discovery of the Japanese fountain of youth. The Japanese are also fond of eating magic potatoes which have natural anti-aging, life-enhancing components.

Anti Cancer Diet

Tofu is also a distinguishing feature in the Japanese diet. Tofu is one of the best sources of protein with anti-cancer and health-boosting benefits.

Brain Food

Consumption of brain foods like eggs and seaweeds is also great. Egg consumption in Japan, in the form of omelets, custards, and soups, is higher than in America (40lbs to 34 lbs). Seaweed used in soups and sushi provides a good amount of iodine that is very important for normal functioning of the thyroid gland, which is, in turn, vital for optimal brain function.

Celebrity Diet

Aside from her active lifestyle, Madonna, who still looks young and hip in her 50's, shared that she eats Japanese food most of the time. In fact, everywhere she goes, a Japanese chef is sure to cook healthy cuisine for her.

Why Do Some People Have Types? The Science of Sex

One of the easiest ways to sum up a potential mate’s shortcomings is with the simple phrase, “He’s just not my type.” But why do we have types? Most people can write down a list of must-haves and must-not-haves—everything from job status and music taste to eye color and shoe preference (mandals are a surefire deal breaker). But the reasons why people have types and the things that drive their finicky tastes are less clear.

Rules of Attraction
It’s not hard for scientists to determine the traits that make people attractive: a good waist-to-hip ratio; symmetrical features; for men, a masculine jaw and a deep voice; for women, a high voice. All these characteristics relate to hormone levels and overall genetic fitness. We’re attracted to people with whom we’ll have a good chance of having healthy offspring, even if we’re only looking for a fun night or two. Scent also plays a large role in what we consider “chemistry” and relates to how our own immune system matches up with a potential suitor's.

But rarely do we describe our type as someone who’s “symmetrical” or who has kick-butt immune defenses. Instead, we want someone who’s athletic or artsy, or someone who has oodles of ambition and the 401k to prove it.

Birds of a Feather?
Our perfect type may have less to do with biological attraction and more to do with our own personality, style, and interests. Studies have shown that people tend to fall in love with those from their same socioeconomic background, similar levels of intelligence, and consistent values and principles. There’s even a term—homophily, or “love of the same”—that describes the tendency for similar people to attract each other.

In both romantic and platonic relationships, homophily happens. Researchers at MIT’s Media Laboratory looked at homophily in online dating and found that users sought people that were like them most of the time, just as it happens in the offline world. Users were most likely to seek similarities in preferences for marital history and desire for children, but also things like physical build, attractiveness, and smoking habits.

So it seems like our “type” may actually reflect a desire to date someone that’s similar to us, or perhaps our idealized and romanticized self. Our quest for sameness goes even further than just college stats and muscle mass. Although scientists can pinpoint general traits that make someone attractive (strong jaw, physical fitness, etc.), studies have shown that we tend to be attracted to those who look like we do. That’s because people want a mate that looks familiar—like their parents or even themselves. In one example, David Perrett, a researcher at the University of St. Andrews in Scotland, showed students faces of the opposite sex and asked them to rate them on attractiveness. For one of the faces, he used a picture of the student and morphed it into the opposite sex. Of all the faces to choose from, the students almost always preferred the face that was essentially their own.

Opposites Attract?
We might balk at the narcissism and point to plenty of couples that don’t look alike or share similar backgrounds. But credentials don’t really describe a person’s personality. That’s what Dr. Helen Fischer, an anthropologist and consultant for Chemistry.com, tries to do in her most recent book, Why Him? Why Her? In it, she constructs four different temperaments, based on hormones and neurochemicals, which explain why certain types are attracted to others.

Instead of just looking at things like socioeconomic background and basic interests, Fischer comes up with four main personality types. The Explorer, ruled by high dopamine levels, is a risk-taker, seeks adventure and novelty, and is curious. The Builder has high serotonin activity and is calm, likes schedules and roles, and is conventional. The Director is influenced by testosterone and is focused, analytical, and logical, while the Negotiator has high estrogen activity, sees the big picture, and is compassionate, altruistic, and imaginative.

People can fall into more than one type, but Dr. Fisher contends that while couples may have similarities, they also have traits that complement each other. In Fisher’s view, personality type doesn’t always follow the “like attracts like” situation—Explorers are drawn to Explorers, but Directors and Negotiators tend to pair up well, too.
Social Hierarchy
Personality, looks, similarities—all play a role in determining our ideal type. There are also sociocultural considerations. For instance, there’s evidence to show that adherence to a masculine or feminine gender role is linked to a preference for certain qualities in a mate. A 2011 paper in the Journal of Social, Evolutionary, and Cultural Psychology notes that hyperfemininity, which is a “strong adherence to traditionally feminine attitudes and beliefs,” is characterized by a marked preference for more traditional and stereotypical male/masculine behaviors and a higher tolerance for male sexual aggression and coercion. Hypermasculine men may also tend toward women who display stereotypical “female” qualities.

While it may be hard to curb your enthusiasm for tall, lanky artists, it’s clear that breaking away from what we consider our “types” can be a good thing. If always going for the bad boys leaves you perpetually heartbroken, or if you’re bored by your similarities with the on-paper matches, perhaps try something that doesn’t fit the mold. It can require overlooking Tevas with socks or seeing eye-to-eye (literally), but widening the dating pool certainly can’t hurt.


This attractive article was written by Brie Cadman and published on the social networking Digg.
Thank you for your reading.
By: Dr Abdulkadir Insi (Family Doctor at Althowrah teaching Hospital)

Gudniinka Gabdhaha

Qeybta 4aad uguna dambeysa taxanaheeni
Diinta islaamka iyo gudniinka Gabdhaha
Diinta islaamka waxa ay waajib ka dhigtay gudniinka wiilasha, balse kama hadlin gabdhaha, dadka u ololeeya ama ku dooda in arrintaasi ka mid tahay sunnaha nabiga NNKH waxa ay soo daliishadaan xadiiskan ku qoran sunan abuu daawuud oo sheegaya: ummu cadiyah al-ansaariyah waxaa laga weriyay in nabiga NNKH uu ku yiri:
[أشمي ولا تنهكي، فإن ذلك أحظى للمرأة، وأحب إلى البعل]
micnaha waxa weeye: ''marka aad gudeysid gabdhaha ha wada jarin (kintirka), sidaa ayaa iyada u fiican ninkeedana jecelyahay''. Xadiiskan waa daciif, waana kan kaliya ee ay soo daliishadaan dadka muslimiinta ah ee gudniinka sameeya.
Haddii xataa aan ka soo qaadno in xadiiskan lagu dhaqmo waxa uu ka hadlayaa waa in la jaro qolofta ku dahaaran kintirka (koofida kintirka), ee ma ahan in la jaro kintirka laf ahaantiisa, waana nooca muslimiintu u yaqaaniin gudniinka sunniga ah. Waxaa kaloo jira qaar muslimiinta ka mid ah oo sunniga uyaqaan in la jaro Kintirka iyo faruuryaha yar yar, balse taasi waa mid aan hadalka ku jirin.
Inkastoo culimada muslimiinta ay isku khilaafsanyihiin jiritaanka wax la yiraahdo gudniinka gabdhaha, haddana waxa ay isku wada raacsanyihiin inaaney jirin nusuus cad oo diini ah oo ku sheegaya inuu sunno yahay gudniinka gabdhaha (iskaba daa waajib inuu yahaye). Arrinta kaliya ee ay ku soo daliishanayaana waa xadiiskaa daciifka ah.
Haddaba gudniinka gabdhaha dadka ku dhaqma waxa ay ku saleeyaan inuu yahay qeyb ka mid ah Diinta islaamka, iyagoo haddana sameynaya fircooniga oo culimada dhammaantood ay ka mideysanyihiin inuusan bannaaneyn. Culimada qaar ayaa sheegaya in gudniinka gabdhaha uu sharaf uyahay.
Ilaah SWT wax kasta waxa uu u abuuray xikmad uu isagu ogyahay, xubnahan laga jarayo gabadha waxaa ku jira xikmad uu ilaah ka leeyahay. Ilaah waxa uu quraankiisa meelo badan ku sheegay in abuurista bani aadamka uu u abuuray si aan nusqaan laheyn.
Diinteena waxa ay xaaraantinimeysay in abuurista ilaah wax laga bedelo, axaadiis iyo aayado fara badan ayaana arrintaa taabanayo, aan qaar ka soo qaadanno aayadahaas.
Ilaah waxa uu yiri:
(وخلق كل شيء فقدّره تقديرا)
suuratul furqaan, aayadda 2aad
Oo micnaheedu yahay: (Wax kasta asagaa abuuray oo weliba si qiyaasan u sameeyay)
(هو الذي يصوّركم في الأرحام كيف يشاء لا إله إلا هو العزيز الحكيم)
suuratu aala cimraan, aayadda 6aad
Oo micnaheedu yahay: (Waana "Eebbe" kan idiinku sawira Ilma-galeenka dhexdiisa siduu doono, Ilaah kale ma jiro, waana casiis xikmad badan).
(لقد خلقنا الإنسان في أحسن تقويم )
suuratu altiin, aayadda 4aad
Oo micnaheedu yahay: (Dadka waxaynu ku abuurnay muuqaal kan ugu wanaagsan).

(لعنه اللهم وقال لأتخذنّ من عبادك نصيبا مفروضا** ولأ ضلنهم ولأمنينهم ولأمرنهم فليبتكن ءاذان الأنعام ولأمرنهم فليغيرنّ خلق الله ومن يتخذالشيطان وليا من دون الله فقد خسر خسرانا مبينا)
aayadaha 118 iyo 119 suuratul nisaa'
micnaheedu waa: (allaha naxariista ka fogeeyo, Waxa uu "Sheydaan" yiri: Waxan addoomankaaga ku yeelanayaa qayb sugan. Waan luminayaa, waan rajo gelinayaa, amarna waan siinayaa, waxayna markaa jeexjeexayaan dhegaha xoolaha, amar baan siinayaa, waxayna beddelayaan abuurka Alle, ruuxii "Eebbe ka sokow" sheydaan wali ka dhigtaa khasaare cad buu khasaaray).

Aayadahan waxa ay inoo caddeynayaan in sheydaan uunan nasaneyn oo muslimiinta qaar ka mid ah uu amarro siinayo, haddii xoolaha dhegaha laga jarayo uu isagu amray dadka si ay abuurka alle u bedelaan maxaad ka oran laheyd akhristow xubnaha gabadha muslimadda ah laga jarayo dowrka uu ku leeyahay?
Axaadiis badan oo waxaa jirta ka hadlaysa in nabigu NNKH uu lacnaday dumarka timaha isku xariiriya, kuwa ilkaha fanaxda (fantaxda) usameeya iyo kuwa shabbadeynta sameeya (tattooing), dhammaantood waxa ay ku kaceen oo ay lacnaddaas ku muteysteen waa inay abuurka ilaah wax ka beddeleen, sideedana lacnad marka ay Meesha soo gasho waa arrin kabaa'irta ka mid ah. Sidaa awgeed in gabadha laga jaro xubnaha taranka waxa ay soo hoos galeysaa arrimaha wax ka beddelidda abuurka ilaah, waana amarrada sheydaanku dadka ku luminayo. Haddii gudniinka gabadha diinteeda iyo wanaaggeeda ku jiro nabiga NNKH ayaa inoo caddeyn lahaa, nana fari lahaa inaan ku dhakhsanno, balse taa caksigeed ayayba arrintu tahay.

Guurka waxa uu ilaah ugu talo galay in labada is qabtaa ku raaxeystaan, ma ahan iney isku dhibsadaan.
Ilaah waxa uu leeyahay:-

(ومن ءاياته أن خلق لكم من أنفسكم أزواجاً لتسكنوا إليها وجعل بينكم مودة ورحمة, ...)
Suuratu al-ruum, aayadda 21aad.
Micnaheeduna waa: (ilaah aayadihiisa waxaa ka mid ah inuu idiin abuuray xaasas si aad ugu xasishaan, waxa uuna dhexdiina dhigay kalgacal iyo naxariis).
Haddii gabadha la xubno jaro waxaa Meesha ka baxayo kalgaceylki ay u qaadi laheyd ninkeeda, maadaama dareenkeedi wixi saacidayay laga dabar gooyay, taana waxa ay ka dhigantahay in abuurista ilaah wax laga beddelay.

Isku soo wada xooriyoo arrinta gudniinka gabdhaha waxaan u kala saareynaa diiniyan laba qeybood:
1. Mid xaaraan cad ah oo culimada dhammaantood ay isku raacsanyihiin xaaraantinimadiisa, waana kan ku lug yeesha jaridda Xubin ka mid ah xubnaha taranka dumarka ee aan horey usoo sheegnay
2. Mid culimada qaar ay u arkaan mid aan dhib laheyn, waana kan khuseeya jaridda koofida Kintirka ama buuryada
Labada qeyboodba ma ahan wax diiniyan nala faray, aragtideydana waxa ay iigula muuqataa in loo baahanyahay in gebigoodba laga mamnuuco Dalkeena, maadaama gabdhaheenu waaya badan ay ku caddibnaayeen xubno goyn aan ku tilmaami karo inay tahay nolol duug lamid ah tii carabti jaahiliga ay ku sameyn jireen gabdhahooda oo ay nolosha ku duugi jireen.

Gabagabo
Marka aan si fiican u eegno dhammaan waxyaabaha aan ku soo uruurinay qormadan waxaa qof kasta maskaxdiisa soo maaxaneysaa jawaabta su'aasha ah; gudniinka faa'iido iyo khasaaro keebuu u keenaa gabdhaha? , dabcan dhib mooyee faa'iido haba yaraatee ma lahan nooc kasta oo gudniinka gabdhaha ah, waana arrin badanaa ku saleysan caado dhaqameed fool xun oo kumannaan sano soo socotay, waana qeyb ka mid ah caadooyinka islaamka uyaqaano jaahili, taa oo ood wadaag la ah nolol duuggii gaaladi carabta ku sameyn jireen gabdhahooda iyagoo aaminsanaa inay ceeb tahay in gabari kuu dhalato. Tan gudniinkana waxa ay dadku ku andacoodaan haddii aadan gabadha gudin ceeb ayay kuu keeneysaa, iyagoo ku sheega inaan xaaraanta laga jarin!!.

Waxa ay dhahaan dadka aan aqoonta badan laheyn: '' caado la gooyay caro alley leedahay ''!!, iyagoo isku dayaya inay kaa dhaadhiciyaan in waxani haddii aaney Diinta sal ku laheyn ay tahay dhaqankii ayeeyayaasheeni hore ku noolaayeen. Haddii dhaqanka ka horyimaado Diinta ama ummadda waxyeeleynayo waa iska caddahay inay waajib noqoneyso in la gooyo.

Waxa ay ila tahay in arrintani ubaahantahay wacyigelin qoto dheer oo ay iska kaashadaan culimada Diinta, dhakhaatiirta, aqoonyahannada, haweenka iyo saxaafadda, si loo joojiyo dhaqankan lidka ku ah nolosha gabdhaheena, weliba waxaa kaloo muhiim ah in dawladdu ka soo saarto sharci si cad u mamnuucaya nooc kasta oo gudniinka gabdhaha ah. Sidoo kale waxaa khalal weyn ka jiraa sida aragtideyda ah habka barbaarinta ubadka ee soomaalida, waana kan qeybta ugu weyn ka qaato sii socoshada dhaqankan gummaadka ah ee lagu hayo gabdhaheena, dadkeenana waxaa ka maqan habka saxda ah ee diinteena islaamka ina fareyso inaan carruurteena ku barbaarinno.

Gunaanadka qormadan waxaan waano toos ah u dirayaa waalid kasta oo Soomaaliyeed gaar ahaan hooyooyinka inay ilaahey ka baqaan, gabdhahoodana aaney ku ciqaabin dambi aaney galabsan, waxyaabaha marmarsiiyada ahna ay iska daayaan, waayo haddii gabadha sharafteedu ku jirto gudniinka qur'aanka ama sunnaha nabiga NNKH ayaa lagu qeexi lahaa, waxa uu ilaah leeyahay:
(ما فرطنا في الكتاب من شيء) suuratul ancaam, aayadda 38aad
Micnaheeduna waa: kitaabka waxba ugamaanan tegin.
Oo wax kasta oo danaheena adduun iyo aakhiraba ku jira waa inoo caddeeyay islaamka, sidaa awgeed hooyo kasta ha xasuusnaato in waxani aaney Diinta sal ku laheyn, gabadhaada wanaageedana waxa uu ku jiraa inaad raacdo sida diinteenu na amareyso, barbarian wanaagsanna aad ku barbaariso si ay hadhow baari kuugu noqoto.

Tixraaca qormada:-
1. Alexia Lewnes, ed (2005). "Changing a harmful social convention: female genital cutting/mutilation" (PDF). Innocenti Digest (Florence, Italy: Giuntina): 1–2. ISBN 88-89129-24-7. https://www.unicef.de/fileadmin/content_media/presse/fotomaterial/Beschneidung/Beschneidung.pdf. Retrieved 2007-12-24.
2. Clinical anatomy by regions. 8th edition. Richard S S.nell, MD. PhD
3. (PDF) Eliminating Female Genital Mutilation – An interagency statement OHCHR, UNAIDS, UNDP, UNECA, UNESCO, UNFPA, UNHCR, UNICEF, UNIFEM, WHO. Department of Reproductive Health and Research (RHR), World Health Organization. 2008.. http://www.who.int/reproductive-health/publications/fgm/fgm_statement_2008.pdf
4. S Elmusharaf; N Elhadi, L Almroth (2006-07-15). "Reliability of self reported form of female genital mutilation and WHO classification: cross sectional study". BMJ 333 (7559): 124. doi:10.1136/bmj.38873.649074.55. PMID 16803943
5. Definition used by the World Health Organization
6. "Female genital mutilation". World Health Organization. June 2000. http://www.who.int/mediacentre/factsheets/fs241/en/index.html. Retrieved 2008-01-23.
7. Frequently Asked Questions on Female Genital Mutilation (FGM)
8. Pieters, Guy, M.D.; Albert B. Lowenfels, M.D., F.A.C.S. (April 1977). "Infibulation in the Horn of Africa". New York State Journal of Medicine 77 (6): 729–731. http://www.cirp.org/pages/female/pieters1.
9. Razor's Edge – The Controversy of Female Genital Mutilation
10. Stop FGM in Kurdistan
11. "Female genital mutilation in Iraqi Kurdistan. Presented at the 1ère Journée Humanitaire sur la Santé des Femmes dans le Monde, Paris, France". Gynécologie sans Frontières. 27.03.2006. http://www.stopfgmkurdistan.org/html/english/updates/update003e.htm.
12. Skaine, R (2005). Female genital mutilation: Legal, cultural and medical issues. Jefferson, North Carolina, USA: McFarland. ISBN 0-7864-2167-3.
13. Monjok E, Essien EJ, Holmes L (April 2007). "Female genital mutilation: potential for HIV transmission in sub-Saharan Africa and prospect for epidemiologic investigation and intervention". Afr J Reprod Health (African Journal of Reproductive Health / La Revue Africaine de la Santé Reproductive, Vol. 11, No. 1) 11 (1): 33–42. doi:10.2307/30032486. PMID 17982946. http://www.bioline.org.br/request?rh07004.
14. Pepin J, Plamondon P, Alves AC, Beaudet M, Labbe AC (2006). "Parenteral transmission during excision and treatment of tuberculosis and trypanosomiasis may be responsible for the HIV-2 epidemic in Guinea-Bissau". AIDS 20 (9): 1303–11. doi:10.1097/01.aids.0000232239.05545.33. PMID 16816560. http://cat.inist.fr/?aModele=afficheN&cpsidt=17906484.
15. Komisaruk, B. et al.: The Science of Orgasm. JHU Press, 2006. For an interview with two of the researchers, see "Exploring the Mind-Body Orgasm", http://www.wired.com/medtech/health/news/2007/01/72325
16. Mah K, Binik YM: "Are orgasms in the mind of the body? Psychosocial versus physiological correlates of orgasmic pleasure and satisfaction". Journal of Sex and Marital Therapy 31:187–200, 2005.
17. Hanny Lightfoot-Klein. "Prisoners of Ritual: Some Contemporary Developments in the History of Female Genital Mutilation," presented at the Second International Symposium on Circumcision in San Francisco, Apr. 30-May 3, 1991.
Wabillaahi tawfiiq…
Dhammaad
Waxaa diyaariyay:
Dr C/qaadir C/llaahi Cumar (Dr Insi)
University of Science and Technology (UST)
Sana'a --- Republic of Yemen.

Gudniinka gabdhaha

Qeybta 3aad…
Waxaa diyaariyay:
Dr C/qaadir C/llaahi Cumar (Dr Insi)
University of Science and Technology (UST)
Sana'a --- Republic of Yemen.
e-mail: dr_insi@hotmail.com

Waxyeellada gudniinka gabdhaha
Caafimaadka:-
Da'da badanaa ay sameeyaan waa inta udhexeysa 4 ilaa 8 sano, balse waxa uu dhici karaa da' kasta laga billaabo ilmanimada ilaa qaan gaarka. Habka loo maro falkaas waxa uu keeni karaa waxyeello deg deg ah sida:-
o Xanuun daran
o Shook
o Dhimasho
o Dhiig bax xad dhaaf ah
o Teetano
o Kaadida oo ku xiranta
o Nabarro ka soo baxa xubnaha taranka
o Caabuq ama infekshan ka dhasha qalabka oo aan la jeermis dilin
Waxyeellada kale ee waqtiga dheer soconaya waxaa ka mid ah:
1. Infekshannada ku dhaca hab dhiska kaadida iyo taranka: waxaana keena xirmidda waddadi ay mari lahaayeen kaadida iyo dhiigga caada
2. Madhaleysnimo
3. Boog hoosaad ka soo baxda maqaarka: gaar ahaan gudniinka ku lug yeesha kintirka. Boogahaas waxa ay keeni karaan caabuq u baahda fara gelin caafimaad.
4. Marka ugu horreysa ee ay galmo sameyso gabadha waxaa soo waajahaya xanuun aad u badan, taasoo qasab ka dhigeysa in la furo bushimaha waa weyn. Mararka qaar waxaa dhacda in ragga ay nolosha la wadaagayaan ay middi soo qaataan isla markaana furaan, taas oo keeni karta dhibaato badan.
5. Gabadha la mariyay gudniinka fircooniga ah waxaa dhacda in ay dhibsato galmada hammiga jinsiga oo yaraada awgii.
6. Dhalmada oo ku adkaata: maadaama xubnihi ay ilmuhu soo mari lahaayeen qaarkood lagu gummaaday gudniinka, waxaa dhacda iney dhib weyn kala kulanto foosha iyo ilamaha soo bixiddooda, weliba si aad ah loo jar jaro jirkeeda.
Bishi juun 2006 daraasad ay sameysay WHO waxa ay shaki ka muujisay badbaadada jaridda xubnaha taranka nooc kasta oo ay ahaato. [5] Daraasaddan oo lagu sameeyay 28,393 dumar ah oo jooga qolalka dhalmada 28 xarun umulin oo ku yaala dalalka Burkiina faaso, Gaana, Kenya, Sinigaal iyo Suudaan. Waxaa la adeegsanayay nooca daraasadeed ee loo yaqaan cohort. Tiro badan oo hooyooyinkaas ka mid ah waxa ay soo mareen FGM. Sida ku cad cabbirka (criteria) WHO, dhammaan qeybaha kala duwan ee gudniinka gabdhaha waxa ay leeyihiin halis sii kordheysa oo ah dhimashada ilmaha dhalanaya (15% Nooca 1aad, 32% Nooca 2aad, and 55% Nooca 3aad). Hooyooyinka lagu sameeyay Nooca 3aad ee gudniinka 30% waxa ay halis u yihiin in lagu sameeyo qalliin si carruurta looga soo saaro, isla markaana uu kordhaayo 70% inuu la soo gudboonaado dhiig bax kaddib dhalmada marka loo eego dumarka aan lagu sameynin gudniinka. Qiyaaso kale oo aan rasmi aheyn ayaa sheegaya in kunkiiba 10 ilaa 20 carruurta dhalaneysa ee afrika ay dhintaan xilliga foosha sababo la xariira gudniinka hooyada.
HIV: waxaa jira ilaa xad cilmi baaris yar oo laga sameeyay saameynta ay jaridda xubinta taranka dumarka ku leedahay faafidda jeermis dhaliyaha keena Aydhiska loona yaqaan HIV.[13] Daraasadaha qaar ayaa sheegaya inay jirto halis sii kordheysa oo jeermis dhaliyaha HIV uu ku hayo dumarka lagu sameeyay gudniinka. [14]
Saameynta galmada: saameynta uu gudniinka ku yeesho waaya aragnimada dhanka galmada ee dumarka waa mid kala duwan. Gudniinka Meesha kama saaro dhammaan dareenka, balse waxa uu hoos u dhigaa suuragalnimada inay dhacdo waxa loo yaqaan ''ruxanka galmada" ama (biyo bax). Dareenka ka dhasha galmada waa fal aad u adag oo ay ku lug leeyihiin shabakad weyn oo dareenwad ah oo ku yaala gudaha iyo hareeraha Cambarka, faruuryaha waaweyn iyo kuwa yar yar, afka ilma galeenka, ilma galeenka iyo Kintirka, taa waxaa sii dheer falgal nafsiyadeed iyo fikirka oo dowr weyn ka qaato. [15][16]

Saameynta nafsadda: laxawga ka dhasha gudniinka waxa uu gabadha ku reebaa xasuus naxdin leh, waana mid waqti dheer socota, soona noq noqota, waxayna ka dhalataa jeexista iyo tolista joogtada ah mar kasta oo ay ummusho.

Waa maxay qiilka ay heystaan dadka u ololeeya gudniinka gabdhaha?
Marka laga soo tago inay diin ku saleeyaan waxaa dad badani ku sheegaan caado fiican oo gabadha u horseedeyso inay noqoto gabadh Deggen oo asluub leh, haddii aan la gudinna ay gabadhu fud fudeyd badnaaneyso, ugu damebyntina ay ceeb u keeni karto reerkeeda, waayo ayey leeyihiin cadka aan laga jarin ayaa sabab u ah. Sidoo kale waxyaabaha ay ku saleeyaan waxaa ka mid ah in gudniinka uu ilaalinayo gabadhnimadeeda.
Waxyaabaha cajiibka ah ee lagu qoslo marka lasoo Hadal qaado waxaa ka mid ah, in dadka qaar aaminsanyihiin haddii aan la jarin Kintirka gabadha uu dheeraanayo ilaa xad uu ka soo baxo booska uu ku yaal. Khabiirka lagu magacaabo Hanny Lightfoot-Klein, oo sanado badan ku qaatay dalalka Kenya, Masar iyo Suudaan ayaa sheegay in ''Suudaan laga aaminsanyahay haddii aan la jarin kintirka uu korayo dherer la eg qoorta boola boolada ilaa uu ka soo raaracsado ama ka soo lusho lugaha dhexdooda, isagoo u tartamaya xubinta ragga (guska). [17]
Dhammaan waxyaabaha ay soo daliishadaan ma ahan wax sal kutaagan, waxa ayna ubadanyihiin caadatul qoom ama dhaqan ahaan, waana mid loo baahanyahay in bulshada laga dabar gooyo maadaama dhib mooyee aan dani ugu jirin gabdhaha dhibbanayaasha ah.
La soco Qeybta 4aad iyo usbuuca dambe inshaa allaah

Gudniinka gabdhaha

Qeybta 2aad...
Waxaa diyaariyay:
Dr C/qaadir C/llaahi Cumar (Dr Insi)
University of Science and Technology (UST)
Sana'a --- Republic of Yemen.
e-mail: dr_insi@hotmail.com ama insi12@hotmail.com
Noocyada Gudniinka Gabdhaha
Sida uu u dhigay ururka caafimaadka adduunka (WHO), Jaridda xubinta taranka ee dumarka (FGC) waxa ay ka koobantahay dhowr qeybood. Waxyeelladeedana waxa ay ku xirantahay hadba inta unug ee laga jaray xubinta taranka. WHO iyadoo adeegsaneysa erey bixinta ah FGM waxa ay uqeybisay 4 qeybood oo waa weyn [3], inkastoo ay doodi ka jirto in dhammaan gudniinka gabdhaha ay hoos imanayaan afartaan qeybood iyo arrinta la xariirta kalsoonida xogaha la hayo. [4]
Nooca 1aad: WHO waxa ay qeybta kowaad ka dhigtay in ''si buuxda ama bar ah loo jaro kintirka (clitoridectomy) iyo/ ama qolofta ku dahaaran (koofida kintirka) (clitoral hood)''; noocan waxaa loo sii kala qeybin karaa qeyb hoosaadyadan:
Ia: in la jaro koofida kintirka oo qura (taasoo aragtiyada qaar leeyihiin waa mid udhiganta gudniinka ragga)
Ib: in la jaro kintirka iyo qoloftiisa. [3]
Nooca 2aad: WHO waxa ay ku qeexday nooca 2aad: ''jaridda qeyb ahaan ama gebi ahaan kintirka iyo bushimaha yar yar iyo/ama jaridda bushimaha waa weyn''. Sidoo kale noocan waxaa loo sii kale qeybin karaa:-
IIa: jaridda bushimaha yar yar kaliya
IIb: jaridda qeyb ahaan ama gebi ahaan kintirka iyo bushimaha yar yar
IIc: jaridda qeyb ahaan ama gebi ahaan kintirka, bushimaha yar yar iyo kuwa waa weyn. [3]
Nooca 3aad: jarid iyo giijin (tolid)
WHO waxa ay ku qeexday nooca 3aad: '' in la yareeyo afka unugga dhalmada iyo galmada (cambarka) iyadoo lagu abuurayo dabool sijilaateysan oo laga keenay jaridda iyo dib u meeleynta bushimaha yar yar iyo/ama bushimaha waaweyn, iyadoo ay la socoto ama aaney la socon jaridda kintirka (jarid iyo giijin)''. [5] Waa habka ugu ballaaran ee curyaaminta ama dhaawicidda xubinta taranka dumarka, waxa uuna gaarayaa 10% dhammaan noocyada kale, waxaana lagu sheegay qaaradda Afrika. [6] Noocan jaridda iyo giijinta isugu jira waxaa loo yaqaan gudniinka fircooniga ah. [7]
jaridda iyo giijinta waxa ay saameysaa unugyo ballaaran oo ka tirsan xubnaha taranka ee bannaanka ku yaal, waxaana ka mid ah: faruuryaha yar yar gebi ahaantood iyo qeybaha gudaha xiga ee faruuryaha waa weyn. Dabadeedne bushimaha waaweyn ayaa la isku tolaa iyadoo la adeegsanayo qodax ama waxyaabaha wax lagu tolo. Kaddibna waxaa la isku xiraa labada lugood ee gabadha muddo 2-6 todobaad ah si looga hortago dhaq dhaqaaq iyo in loo saamaxo inay reystaan labada dhinac ee xubinta taranka, muddadaas waxay gabadhu dhib badan kala kulantaa kaadida, saxarada iwm, waayo dhulki oo dhan ayaa la wada jaray oo dhaawac ah, luguhna way isku xiranyihiin. Waxba ma soo harin, darbiyo hilib la jar jaray ah uun baa usoo haray, ka soo billaw bisaqa (shuunka) ilaa futada (halka laga saxaroodo) !!!, waxa keliya ee loo reebay waa dalool aad u yar oo qeybta hoose looga tago si ay uga soo baxaan kaadida iyo dhiigga caadada. Falkan sameyntiisa waxaa lagu sameeyaa miyi iyo magaalo, waxaase sii daran miyiga oo aqoon la'aanta baahsan ee ka jirta ay saacideyso sii socoshadiisa, waxaana fuliya dumarka waa weyn ama umuliso dhaqmeedka tuulooyinka jooga, iyadoon la isticmaalin qalab la jeermis dilay iyo kabaabiso. [8]
Mar kale ayaa la furaa giijintaas xilliga arooska ay galeyso gabadha, marka ay foolaneyso ama xilliyada qaar marka ay dhibaato kala kulanto soo bixidda dhiigga caadada. Marka ay dhaleyso gabadha la mariyay gudniinka noocan ah, unugga dhalmada ee la jar jaray uma fidsamayo sida dumarka kale ee aan la googoyn xubnahooda, dabadeedne dhakhaatiirtu waxa ay ku qasbanaanayaan inay gebi ahaan furaan giijintaas, badanaana waxaa dhacda in dib loo giijiyo kaddib dhalmada.
Nooca 4aad: wixi ka duwan qeybaha aan horey usoo sheegnay waxa ay soo wada hoos galayaan qeybta 4aad. Ururka caafimaadka adduunka WHO waxa uu ku qeexay qeybta 4aad: ''hab kasta oo waxyeeleynaya xubnaha taranka dumarka iyadoo aaney jirin sabab caafimaad oo keentay, tusaale ahaan waxaa ka mid ah; daloolin, wax ku mudid, jarid, xoqid iyo gubid''.[3] Noocan 4aad waxaa asal ahaan lagu arkay qaar ka mid ah bulshoodyinka sinji ahaan ka go'an dadyowga kale ee dunida ku nool.

Baahsanaanta Gudniinka Gabdhaha
Hay'adda u doodda Xuquuqda aadanaha ee Amnesty International waxa ay ku qiyaastay in inkabadan 130 milyan oo dumar ah uu saameeyay nooc ka mid ah noocyada gudniinka gabdhaha, iyadoo in kabadan 3 milyan oo kalene ay halis u yihiin in lagu sameeyo gudniin sanad kasta.
Afrika ku dhawaad 92 milyan oo ah gabdho da'doodu tahay 10 jir iyo ka badan ayaa la qiyaasay in lagu sameeyay gudniinka, sida ay sheegtay hay'adda caafimaadka adduunka. Xubno jaridda gabdhaha waxaa si weyn looga isticmaalaa 28 dal oo afrikaan ah. [9] Waxa uuna caan ka yahay dalalka ku yaal inta udhexeysa Sinigaal (galbeed) ilaa xeebta afrikada bari (bari), iyo sidoo kale Masar (waqooyi) ilaa Tansaaniya (koonfur). Sidoo kale waxaa lagaga dhaqmaa qeybo ka mid ah jasiiradda carabta. Dalka ugu badan caalamka ee lagaga dhaqmo gudniinka gabdhaha waa Masar, waxaana xiga Suudaan, Itoobiya iyo Maali.
Daraasadaha qaar waxa ay tilmaamayaan sidan hoos ku qoran:

L Dalka laga isticmaalo Tirada %
1 Masar 97%
2 Suudaan 90%
3 Itoobiya 80%
4 Maali 92%
5 Eretereeya 89%
6 Burkiina faaso 77%
7 Muuritaaniya 71%
8 Ivory coast 45%
9 Sinigaal 28%
10 Jaad 45%
11 Jamhuuriyadda Afrikada dhexe 36%
12 Kenya 32%
13 Yemen 23%
14 Nayjeeriya 19%
15 Benin 17%
16 Tansaaniya 18%
17 Gaana 5%
18 Nayjar 5%
19 Soomaaliya Lama hayo
20 Jabuuti Lama hayo
21 Jam. Dim. Koongo Lama hayo
22 Yugaandha Lama hayo
23 Togo Lama hayo
24 Laybeeriya Lama hayo
25 Siraalyoon Lama hayo
26 Gaambiya Lama hayo

Soomaaliya iyo jabuuti waxa ay ku jiraan dalalka sida xad dhaafka ah u adeegsada gudniinka gabdhaha gaar ahaan Nooca loo yaqaan fircooinga. Sida ku cad daraasadaha qaar waxa ay ku jiraan dalalka kor udhaafayo 95% heerka isticmaalkooda.

Gudniinka gabdhaha waxaa afrika ku dhaqma bulshooyin kala caqiidooyin duwan. Jasiiradda carabta waxaa ka jira nooca 1 & 2aad, waxa ayna ugu yeeraan gudniinka sunniga ah, gaar ahaan carabta afrikaanka ka soo jeeda. Waxa uu si gaar ah uga dhacaa noocan waqooyiga sacuudiga, koonfurta jordan iyo waqooyiga ciraaq (Kurdistan) [10][11]. Waddamada khaliijka waxaa ku dhaqma bulshooyinka ka yimaada bariga afrika iyo dooxada niil. Meelaha kale ee ay ka dhacaan waxaa ka mid ah; dhulka xeebaha Yemen, deegaanno ka tirsan Indoniisiya, bartamaha Seerbiya, dadka muhaajiriinta ah ee tegay Ustareeloya iyo Yurub. Balse sharciyada adag ee arrintaa ka yaala awgood aad ayay u yartahay inta xaalad ee la ogaado waqtiyadan dambe, waxa ayna sameeyaan xilliyada ay fasaxyada ku tagaan dalalka ay marki hore ka soo hayaameen.
Curyaaminta ama dhaawicidda xubinta taranka dumarka (FGM) waxa ay socotay muddo dheer ka hor diimaha islaamka iyo kiristanka. Waraaqo ay leeyihiin giriiggi hore oo taariikhdoodu u noqoneyso 163 sano ka hor billaabashada taariikhda miilaadiga (dhalashadi nabi ciise (cs)) ayaa sheegaya in gabdhaha masaarida ahi lagu sameeyo gudniin, isla markaana gudniinka asalkiisa uu ka yimid Masar iyo dooxada Niil waqtigii faraacinta. Sidoo kale waxaa jira caddeymo laga helay meydadki faraacinta oo muujinaya inuu jiray gudniinka gabdhaha noocyada 1 &3aad. [12]

La soco Qeybta 3aad iyo salaasada soo socota inshaa allaah

Gudniinka gabdhaha

Waxaa diyaariyay:
Dr C/qaadir C/llaahi Cumar (Dr Insi)
University of Science and Technology (UST)
Sana'a --- Republic of Yemen.
e-mail: dr_insi@hotmail.com ama insi12@hotmail.com

Qeybta 1aad…
Qeybaha ay ka koobantahay qormada:-
1. Gogoldhig
2. Maxaa loo yaqaan gudniinka gabdhaha?
3. Xubnaha taranka dumarka:
a. Xubnaha taranka ee gudaha ku jira
b. Xubnaha taranka ee bannaanka ku yaal
4. Noocyada Gudniinka Gabdhaha:
i. Nooca 1aad
ii. Nooca 2aad
iii. Nooca 3aad
iv. Nooca 4aad
5. Baahsanaanta Gudniinka Gabdhaha
6. Waxyeellada gudniinka gabdhaha
7. Waa maxay qiilka ay heystaan dadka u ololeeya gudniinka gabdhaha?
8. Diinta islaamka iyo gudniinka gabdhaha
9. Gabagabo
Gogoldhig
Mahad oo dhan waxaan leh allaah SWT oo ii suura geliyay inaan si guul leh ku dhammeeyo qormadan, isla markaana aan ku saleeyo cilmi iyo xaqiiq jirta. Nabad gelyo iyo naxariisna dushiisa allaha yeelo nabigeena suuban Muxammed (NNKH), oo inoo caddeeyay wax kasta oo badbaadadeena ku jirto adduun iyo aakhiro, intaa dabadeed.
Qormadan waxa ay si faah faahsan uga hadleysaa gudniinka gabdhaha si guud, anigoo soo badnhigi doona marka ugu horreysa kuwa ay yihiin xubanaha lagu dabar gooyo waxan loogu yeero gudniinka gabdhaha, noocyada uu uqeybsamo oo ku saleysan qeybinta ururka caafimaadka adduunka, waxaa kale oo aan si fiican uga hadli doonaa dhaqankan gummaadka ku saleysan meelaha ugu badan oo uu caalamka ka jiro, waxyeelladiisa caafimaad iyo nafsiyadeed, ugu dambeyntina waxaan soo bandhigayaa Diinta ma raad bay ku leedahay mise waa la masabidayaa?
Qormadan waxaan rajaynayaa inay aad ugu qanci doonaan dadkeena Soomaaliyeed gaar ahaan gabdhaheena oo loogu sheekeeyo in lagu daahirinayo gudniinka, waxaana aaminsanahay in dad badan oo u dagaalama gudniinka gabdhaha ay xaqiiqda aan soo bandhigayo garowsan doonaan, ayna u horseedi doonto inay ka tanaasulaan waxyeeleynta gabdhahooda, waxaana filayaa in si fiican loo fahmi doono in waxa aan ka hadlayo uunan ahayn gudniinka fircooniga ah ee uu yahay gudniinka gabdhaha guud ahaantiisa, anigoon u kala saareyn fircooni iyo kan kale oo ay ugu yeeraan sunni!, waana garowsanahay in dad badan ay ku noqon doonto wax ay qaadan waayaan, waxaanse diyaar u ahay inaan qof walba kala doodo si cilmiyeysan, inagoo isasoo hordhigeyno wax kasta oo daliil noqon kara, dhanka Diinta iyo dhan kasta oo horseedi kara inaan walaalahey ku qanciyo xaqiiqda aan indhaha la iska tiri karin ee ku saabsan gudniinka gabdhaheena.
Maxaa loo yaqaan gudniinka gabdhaha?
Gudniinka gabdhaha waxaa caalami ahaan loo yaqaanaa FGM oo laga soo gaabiyay ''Female Genital Mutilation'' macnaheeduna waxa weeye: curyaaminta ama dhaawicidda xubinta taranka ee dumarka.
Taageerada ereygan FGM waxa ay soo baxday daba yaaqadii todobaatameeyadi. Sanadki 1990ki ayaa ereygan FGM waxaa lagu qaatay shirweynihi 3aad ee IAC (Inter-African Committee) ee dhaqamada aafeeya caafimaadka dumarka iyo dhallaanka oo ka dhacay Addis Ababa; sanad kaddibne waa 1991kiye WHO (ururka caafimaadka adduunka) ayaa sheegtay in QM (qaramada midoobay) ay qaadatay erey bixintaas.[1]
Erey bixinnada kale ee isla arrintan loo adeegsado waxaa ka mid ah:-
Female genital cutting (FGC) = jaridda xubinta taranka dumarka
Female circumcision = gudniinka dumarka

Xubnaha taranka dumarka
Xubnaha taranka dumarka waxaa loo qeybiyaa laba qeybood oo kala ah:
Xubnaha taranka ee gudaha ku jira: waxaa ka mid ah; ugxan sidayaasha (ovaries), tubooyinka ilma galeenka (uterine tubes), ilma galeenka (uterus) iyo Cambarka (vagina) ama siilka (marka laga reebo afkiisa oo ka tirsan qeybta bannaanka).
Xubnaha taranka ee bannaanka ku yaal: waxaa ka mid ah; afka daloolka Cambarka (vaginal orifice), faruuryaha yaryar iyo waaweyn (labia minora and majora), iyo Kintirka (clitoris). [2]
Waxa aan ka hadli doonaa haddii ilaah yiraahdo xubnaha uu saameeyo gudniinka ama xubno jaridda gabdhaha loo geysto waana kuwa bannaanka ku yaala.

1. Kintirka: waxa uu ku yaalaa qeybta ugu sarreysa dhismaha bannaanka ee taranka dumarka ama halka ay ku kulmaan labada faruuryood ee yaryar dhankooda hore, salkiisuna waxa uu inyar ka sareeyaa daloolka kaadida, waxa uuna udhigmaa xubinta galmada iyo kaadida ee ragga (guska), marka laga eego xagga kicitaanka iyo dareenka, qaab dhisme ahaane wuu u egyahay. Madaxiisuna waxa uu ku hoos qarsanyahay qolofta ama koofida ku dahaaran kintirka ee loo yaqaan buuryada (prepuce), waxaana ku dhex jira xididdo fara badan oo dhiigga qaada.
Haddaba si aan wax badan uga ogaanno qaab sameysanka iyo Shaqada xubintan waxaan ubaahannahay inaan inyar qooraansanno anatamigeeda.

Salka Kintirka: waxa uu ka sameysanyahay 3 kuus oo unugyada dareenka kacsiga wada ah, waxaana lagu magacaabaa bulb of vestibule (kuuska kanaalka), iyo labada lugood ee bidix iyo midig ee Kintirka. Kuuska iyo labada lugood waxa ay la mid yihiin kuwa guska oo isla magacaas wata.

Jirka Kintirka: waxa uu ka koobanyahay labada jir boholaad (corpora cavernosa) oo ay ku daboolanyihiin murqaha loo yaqaan ischiocavernousus.

Madaxa Kintirka: waa kuus yar oo unugyada kacsiga wata, koofina u ah jirka Kintirka, waxa uuna leeyahay dareen wadayaal aad u fara badan oo ka qeyb qaata dareenka macaansiga, waxa uuna qeyb ahaan ku hoos jiraa buuryada (prepuce).
Guud ahaan Kintirka shaqadiisu waa mid dowr weyn ku leh dareenka macaansiga galmada ee dumarka. Marka uu kaco waxaa labada faruuryood ee waaweyn ka soo buuxsama dhiig, qanjirraduna dheecaan ayay soo daayaan si ay ufududeeyaan howsha galmada, haweeneydana siiya dareenka macaan ee galmada.

2. Cambarka (siilka):-
Waa tubo muruq ah oo xariirsan laga soo billaabo afaafka hore ee ilma galeenka ilaa daloolka bannaanka ah ee siilka, dherer ahaan waxa uu gaarayaa 8 ilaa 9 cm (sentimitir), waana xubinta galmada iyo dhalmada ee dumarka, waxaa kale oo uu u shaqeeyaa qaab wasakh saarid xilliyada caadada iyo umusha. Afka daloolka cambarka gabadha aan weli guursan waxaa ku yaala xuub jilcan oo loo yaqaan xuubka bikaarada, dhexda ayuuna ku leeyahay dalool uu soo maro dhiigga caadada, xuubkan badanaa waxa uu dillaacaa galmada ugu horreysa, isagoo ka jeexma dhanka hoose ee xigta futada ama dhanka hoose dhinac. Daloolkaas waxa uu udhexeeyaa daloolka kaadida iyo futada (halka laga saxaroodo).

3. Faruuryaha waaweyn:-
Waa laba laalaab oo maqaar ah, labada dhinacna ka xiga daloolka Cambarka, waana maqaar timo ka soo dhashaan, waxa ay ka soo billowdaan halka loo yaqaan bisaqleyda socotana ilaa meel in yar ka sareysa halka laga saxaroodo, halkaa oo ay ku kulmaan labada lakab. Faruuryuhu waxay ka samaysan yihiin qeybo xeyr iyo carjaw isugu jira iyo shabakad dareemeyaal ah oo aad u sareeya. Waxaa kale oo ku dhex jira xididdada dhiigga qaada oo soo gaarsiiya dhiig aad u fara badan.

4. Faruuryaha yaryar:-
Waa laba laalaab oo maqaar khafiif ah, kuna yaala inta udhexeysa faruuryaha waaweyn iyo daloolka Cambarka, waxa uuna xigaa gudaha, mana lahan wax tin ah, waxaana laftooda soo gaara dhiig aan yareyn. Dhanka gadaale, faruuryaha yaryari waxa ay ku kulmaan xuubka bikaarada gadaashiisa waxaana loo yaqaanaa fourchette, dhanka horena waxay daboolaan Kintirka. Faruuryaha yaryar waxaa ku dhex yaala daloolka kaadida (dhanka sare) iyo kan Cambarka (dhanka hoose).

Waa maxay kaalinta uu cayaaro dhiigga imaanaya unugyada taranka?
Inkastoo ay tahay arrimo isku wada xiran oo lab iyo dhedigba ay wadaagaan, lehna waxyaabo kiciya (dhiiri geliya), sida aragga, codka, urta, taabashada iyo kuwo kale, haddana dhammaantood waxa ay isugu soo biyo shubanayaan dareen wadka maqaarka iyo xubnaha taranka ku yaal oo masuuliyadda ugu dambeysa ee gudbinta iska leh. Xididada dareenkaas wada ayaa ugu dambeynti waxaa ku biiraya kuwa dhiigga ku quudiya xubnaha taranka ee loo yaqaan internal pudendal arteries, waxa ayna faracyo badan ku leeyihiin unugyada dareenka kacsiga wada. Marka ay shaqo ahaan isla qabsadaan xididdada dhiigga iyo kuwa dareen-wadka waxaa dhacaya in la ballaariyo dhex roorka kuwa dhiigga ku shubaya xubnaha taranka oo uu dhiig fara badan ku hooro unugyada dareenka kacsiga (erectile tissues), dabdeedna jir boholaadka (corpora cavernosa) ayaa waxaa ka buuxsamaya dhiigga wayna fidsamayaan, taasna waxay keeneysaa in la cadaadiyo xididada dhiigga ka soo qaada xubnahaas taranka. Tan micnaheedu waxa weeyaan in dhiiggi ka baxayay unugyada dareenka kacsiga la xayiray, taasoo cadaadiska sii badineysa. Halkaas markey arrintu mareyso Kintirka iyo unugga galmada ragga (guska) labaduba waxaa u kordhaya dherer iyo ballac waana waxa loo yaqaan kacsashada (erection).
La soco Qeybta 2aad iyo todobaadka dambe