Sirta Nolosha 2: Fahamka xanaaqa

Akhristayaasha sharafta lahow waxaa todobaadyadan noo soo socday qormadan xiisaha badan ee Fahamka xanaaqa , todobaadkana waxaan ka sii wadeynaa meeshi ay noo mareysay, ee ka bogasho wacan.

Qeybta 3aad:

Saameynta Caafimaad ee Carada

1.      Saameynta caradu ku leedahay wadnaha bani aadamka waa sida orodka, waxaa siyaadaya tirada garaaca halki daqiiqad, waxaa sidaa ku laba laabmaya xaddiga dhiigga uu wadnuhu tuurayo, taasoo dhib ku ah wadnaha, waayo waxa uu ku qasbayaa kordhinta shaqadiisa, balse farqiga ugu muhiimsan ee labadaa waa in orodka dhibka uu wadnaha ku hayo aaney waqti badan soconeyn, oo qofka markuu dareemo daal wuu joogsanayaa, balse carada qofku ma awoodo inuu is celiyo taasoo dhibaatada ku badineysa wadnaha.

2.      Careysanaha waxaa ku dhacaya sare u kac cadaadiska dhiigga ah si wadnuhu u saaro dhiig ka fara badan sida caadiga ah, halbowlayaashuna waxay si tartiib tartiib ah uweynayaan dabacsanaantoodi iyo awooddoodi inay fidsamaan , dabadeedne waxaa adkaanaya ama qallaf noqonaya gidaarkooda  si ay u awoodaan in dhiigga faraha badan ee wadnuhu soo tufayo u mari karo.

3.      Cadaadiska dhiigga oo si deg deg ah u kaca waxaa uu keeni karaa in dhiig ku furmo maskaxda taasoo keenta waxa loo yaqaan stroke, ama waxa uu saameeyaa xididada dhiigga ee indhaha waxa uuna sababayaa indho  la'aan kedis ah, ama sidoo kale waxa uu keeni karaa wadnaha oo howl gaba, dhammaan dhacdooyinkan waxa ay ka dhashaan waqti caro!.

4.      Glycogen ka waxa uu ka soo dhaqaaqayaa keydadkiisa beerka, dabadeedne waxaa kor u kacaya heerka sokorta ee dhiigga.

5.      Adrenaline ka oo kor ukaca waxa uu ku tagri falaa in badan oo tamarta keydka ah, taaso keenta in qofka caroonaya uu dareemo kul (kuleyl).

6.      Waxaa hakad gala dhaqaaqa xiidmaha (mindhicirrada), waana sababta dadka dareenka carada uu ku badanyahay ay ugu badantahay calool fadhiga (constipation).

7.      Waxaa sare u kacaya soo saarista cortisone ka, waxa ayna keeneysaa in xaddiga dufanka ee dhiigga uu sare ukaco si ka dhan ah borotiinka, cortisone ka waxa uu degayaa unugyada lymphatic (waa unugyada ku Shaqada leh difaaca jirka), waxa ayna keeneysaa inuu hoos udhaco difaaca jirka,  taasoo albaabada u fureysa jeermiga ilma aragtida ah ee keena xanuun ama cudur.

8.      Cortisone ka waxa uu siyaadiyaa aashitada caloosha taasoo ka dhigeysa in qofku unuglaado boog calooleedka.

9.      Daraasado dhawaan la sameeyay waxa ay xaqiijinayaan in xiriir ka dhaxeeyo dareen kaca nafta sida carada  iyo burooyinka kansarka , iyadoo isku dhexyaaca hormuunnada ee qanjidhada ay saacideyso inuu ka soo baxo kansar jirka xubnahiisa qaar.

La soco Qeybta 4aad iyo todobaadka dambe

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)