Dulmar
Waa muhiim inaad seexato hurdo kugu filan.Hurdadu waxay kaa caawinaysaa caafimaadka maskaxdaada iyo jidhkaaga.
Immisa hurdo ah ayaan u baahanahay?
Inta badan dadka waaweyni waxay u baahan yihiin 7 saacadood ama ka badan oo hurdo tayo wanaagsan leh jadwal joogto ah habeen kasta.
Helitaanka hurdo kugu filan ma aha oo kaliya saacadaha wadarta hurdada.Waxa kale oo muhiim ah inaad hesho hurdo tayo fiican leh jadwal joogto ah si aad u dareento nasasho markaad toosto.
Haddii inta badan ay dhibaato kaa haysato hurdada - ama haddii aad inta badan weli daalan tahay hurdada ka dib - la hadal dhakhtarkaaga.
Intee in le'eg ayay carruurtu u baahan yihiin hurdo?
Carruurtu waxay u baahan yihiin hurdo ka badan tan dadka waaweyn:
●Dhalinyaradu waxay u baahan yihiin 8 ilaa 10 saacadood oo hurdo ah habeen kasta
●Carruurta da'da dugsiga waxay u baahan yihiin 9 ilaa 12 saacadood oo hurdo ah habeen kasta
●Carruurta da'da yar waxay u baahan yihiin inay seexdaan inta u dhaxaysa 10 iyo 13 saacadood maalintii (oo ay ku jirto hurdo la'aan)
●Saanqaadyada waxay u baahan yihiin inay seexdaan inta u dhaxaysa 11 iyo 14 saacadood maalintii (oo ay ku jirto hurdo la'aan)
●Caruurtu waxay u baahan yihiin inay seexdaan inta u dhaxaysa 12 iyo 16 saacadood maalintii (oo ay ku jirto hurdo la'aan)
●Caruurtu waxay u baahan yihiin inay seexdaan inta u dhaxaysa 14 iyo 17 saacadood maalintii
Faa'iidooyinka Caafimaadka
Maxay muhiim u tahay hurdo kugu filan?
Hurdo kugu filan waxay leedahay faa'iidooyin badan.Way ku caawin kartaa:
●Si yar u xanuunsan
● Ku joog miisaan caafimaad leh
●Yaree khatartaada dhibaatooyin caafimaad oo halis ah, sida sonkorowga iyo cudurada wadnaha
●Yaree walaaca oo hagaaji niyaddaada
●Si fiican uga fakar oo si fiican ugu samee dugsiga iyo shaqada
●Dadka la dhaqan
●Samee go'aanno wanaagsan oo iska ilaali dhaawacyada - tusaale ahaan, darawalada hurdadu waxay sababaan kumanaan shil baabuur sannad kasta
Jadwalka hurdada
Dhib ma leedahay markaan seexdo?
HaaJidhkaagu wuxuu dejiyaa "saacada noolaha" si waafaqsan qaabka iftiinka maalinta meesha aad ku nooshahay.Tani waxay kaa caawinaysaa inaad si dabiici ah u seexato habeenkii oo aad feejignaato inta lagu jiro maalinta.
Haddii ay tahay inaad shaqeyso habeenkii oo aad seexato maalintii, waxaa laga yaabaa inaad dhib kala kulanto hurdo kugu filan.Sidoo kale way kugu adkaan kartaa inaad seexato markaad u safrayso aag wakhti oo kala duwan.
Hel talooyin hurdo si ay kuu caawiyaan:
●Shaqayso shaqada habeenkii
● La tacaal jet lag (dhibaatada hurdada ee aagga wakhti cusub)
Dhibaatada Hurdada
Maxaan u seexan waayay?
Waxyaabo badan ayaa kugu adkeyn kara inaad seexato, oo ay ku jiraan:
● Stress ama walaac
●Xanuun
●Xaalada caafimaadka qaarkood, sida laabjeex ama neefta
Daawooyinka qaar
●Caffeine (badanaa waxa laga helaa kafeega, shaaha, iyo soodhaha)
● Khamriga iyo daroogooyinka kale
●Cudurka hurdada ee aan la daweyn, sida hurdo la'aanta ama hurdo la'aanta
Haddii ay dhibaato kaa haysato hurdada, isku day inaad wax ka beddesho jadwalkaaga caadiga ah si aad u hesho hurdo aad u baahan tahay.Waxaa laga yaabaa inaad rabto inaad:
●Beddel waxa aad qabato maalintii - tusaale ahaan, samee jimicsigaaga subaxdii halkii habeenkii
●Samee jawi hurdo oo raaxo leh - tusaale ahaan, hubi in qolkaaga jiifku uu mugdi yahay oo xasilloon yahay
● dejiso hab-socodka hurdada - tusaale ahaan, seexo isla wakhti habeen kasta
Xanuunada hurdada
Sideen ku ogaan karaa in aan qabo hurdo xumo?
Dhibaatooyinka hurdada waxay sababi karaan dhibaatooyin badan oo kala duwan.Maskaxda ku hay in ay caadi tahay in ay dhibaato seexato had iyo jeer.Dadka qaba hurdo la'aanta guud ahaan waxay la kulmaan dhibaatooyinkan si joogto ah.
Calaamadaha caadiga ah ee cilladaha hurdada waxaa ka mid ah:
●Dhibaato ku dhaca ama hurdo la'aanta
●Anigoo wali dareemaya daal ka dib hurdo fiican oo habeen ah
●Hurdo maalintii oo adkeynaysa in la sameeyo hawl maalmeedka, sida wadista ama xooga saarida shaqada
● Khuuro badan oo soo noqnoqda
●Neefsashada oo hakad ama neeftuur marka ay huruddo
●Dareenka cidhiidhiga ama gurguurta ee lugahaaga ama gacmahaaga habeenkii kuwaas oo dareemaya fiicnaan markaad dhaqaaqdo ama duugayso meesha
●Adiga oo dareemaya in ay adagtahay in aad dhaqaaqdo marka ugu horeysa ee aad soo toosto
Haddii aad leedahay mid ka mid ah calaamadahan, la hadal dhakhtar ama kalkaaliye.Waxa laga yaabaa inaad u baahato baadhitaan ama daawaynta cillad hurdada.
Ku soo dhawoow inaad booqato shabakada caafimaadka Raycaremed:
www.raycare-med.com
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Waqtiga boostada: Mar-15-2023