Wadne xanuun iyo dumarka

Dadku badanaa uma tixgeliyaan cudurka wadnaha inuu yahay cudurka dumarka. Hase yeeshe cudurrada wadnaha iyo xididdada dhiigga ayaa ah kuwa ugu badan ee dilaa haweenka da'doodu ka weyn tahay 25. Waxay dishaa ku dhowaad laba jibbaar dumarka ugu badan ee Mareykanka ku nool dhammaan noocyada kansarka.

Ragga ayaa halista ugu weyn ee cudurka wadnaha ku dhaca nolosha ka hor marka loo eego dumarka. Khatarta haweenka ayaa kordheysa kadib dhalmo dayska.

CALAAMADAHA CUDURKA HORE

Haweenka waxaa laga yaabaa inay yeeshaan calaamado digniin ah oo aan la ogaan toddobaadyo ama xitaa sannado ka hor inta uusan wadno qabadku dhicin.

• Ragga badanaa waxay leeyihiin astaamaha "qadiimiga ah" wadno qabadka: cidhiidhi laabta ah, xanuun xanuun, iyo neefta oo ku qabata.
• Calaamadaha haweenku waxay u ekaan karaan kuwa ragga.
• Dumarku sidoo kale waxay ka caban karaan astaamo kale, sida lallabbo, daal, dheefshiidka, walaac, iyo wareer.

KU SHAQO WAQTIGA

Aqoonsiga iyo daweynta wadna qabadka isla markaaba waxay hagaajineysaa fursaddaada badbaadada. Celcelis ahaan, qofka wadno-qabadku sugi doonaa 2 saacadood ka hor inta aanu u wicin caawimaad.

Ogow calaamadaha digniinta oo had iyo jeer wac 911 ama nambarka degdegga ee maxalliga ah 5 daqiiqo gudahood markay calaamadaha bilaabmaan. Si dhakhso leh u hawlgal, waxaad xadidi kartaa dhaawaca wadnahaaga.

MAAMULKA HALISTAADA

Cunsurka halista ayaa ah wax sii kordhinaya fursadda aad u yeelan karto cudur ama aad leedahay xaalad caafimaad oo gaar ah. Waad beddeli kartaa qaar ka mid ah sababaha halista u ah cudurka wadnaha. Waxyaabaha kale ee halista keena ma beddeli kartid.

Haweenka waa inay lashaqeeyaan daryeel caafimaad bixiyahooda si wax looga qabto arrimaha halista ah ee ay badali karaan

• U adeegso cabirrada qaab nololeedka si aad heerarka kolestaroolka dhiiggaaga ugu ilaaliso heerka saxda ah. Bartilmaameedyada heerarka kolestaroolka way kala duwan yihiin, waxayna kuxirantahay arrimahaaga halista ah. Weydii adeeg bixiyahaaga bartilmaameedyada adiga kugu habboon.
• Ka dhig cadaadiska dhiiggaaga nooc caafimaad oo kala duwan. Heerkaaga cadaadiska dhiigga ee ugu habboon wuxuu ku xirnaan doonaa arrimahaaga halista ah. Kala hadal bixiyahaaga dhiig karkaaga bartilmaameedka ah.

Estrogen looma isticmaalin kahortaga cudurka wadnaha dumarka da 'kasta. Estrogen waxay kordhin kartaa halista cudurka wadnaha ee haweenka da'da ah. Si kastaba ha noqotee, weli waxaa loo isticmaali karaa dumarka qaarkood si loogu daaweeyo nalka kuleylka ah ama dhibaatooyinka kale ee caafimaad.

• Isticmaalka Estrogen waxay u badan tahay inuu ugu badbaado badan yahay dumarka da'doodu ka yar tahay 60 jir.
• Waa in loo isticmaalo muddada ugu yar ee suurtogalka ah ee waqtiga.
• Kaliya dumarka halista yar ugu jira istaroogga, cudurada wadnaha, xinjirowga dhiigga, ama kansarka naasaha waa inay qaataan estrogen.

Haweenka qaarkood (gaar ahaan kuwa qaba cudurka wadnaha) waxay qaadan karaan asbiriin yar oo maalinle ah si looga hortago wadno qabadka. Haweenka qaarkood ayaa lagula talin doonaa inay qaataan asbiriin yar oo qatar ah si looga hortago istaroogga. Aspirin wuxuu kordhin karaa halista dhiigbaxa, markaa ka hubso bixiyahaaga kahor intaadan bilaabin daaweynta asbiriinta maalin kasta.

KU NOOL NOLOSHA CAAFIMAAD

Qaar ka mid ah waxyaabaha halista u ah cudurka wadnaha ee aad ADUUNKA u beddeli karto ayaa ah:

• SIGAAR ha cabin ama ha isticmaalin tubaakada.
• Samee jimicsi badan. Haweenka u baahan in miisaankoodu hoos u dhaco ama miisaankooda ilaaliyo waa inay helaan ugu yaraan 60 illaa 90 daqiiqo oo ah jimicsi xoog-dhexdhexaad ah maalmaha badankood. Si aad u ilaaliso caafimaadkaaga, samee ugu yaraan 30 daqiiqo oo jimicsi ah maalintii, ugu yaraan ugu yaraan 5 maalmood usbuucii.
• Joogto miisaan caafimaad leh. Haweenku waa inay ku dadaalaan inay muujiyaan culeyska jirka (BMI) inta u dhexeysa 18.5 iyo 24.9 iyo dhexda ka yar 35 inji (90 cm).
• Iska hubi oo daawee niyad-jabka, haddii loo baahdo.
• Haweenka leh heerarka sare ee kolestaroolka ama triglyceride waxay ka faa'iideysan karaan kaabayaasha dufanka leh ee omega-3.

Haddii aad khamri cabto, iska yaree wax ka badan hal cabitaan maalintii. HA Khamri cabin ujeedada aad wadnahaaga u ilaalineyso.

Nafaqada wanaagsan waxay muhiim u tahay caafimaadka wadnahaaga, waxayna kaa caawin doontaa xakameynta qaar ka mid ah sababaha halista cudurka wadnahaaga.

• Cun cunno hodan ku ah miraha, khudaarta, iyo miraha isku dhan.
• Xullo borotiinno caato ah, sida digaag, kalluun, digir, iyo digir.
• Cun waxyaabaha caanaha laga sameeyo ee dufanka yar, sida caanaha dufanka yar iyo caano fadhiyo dufanku ku yar yahay.
• Ka fogow sodium (cusbo) iyo dufanka laga helo cuntooyinka shiilan, cuntooyinka warshadaysan, iyo waxyaabaha dubay.
• Cun wax-soo-saarka xoolaha oo ka kooban jiis, kareem, ama ukumo.
• Akhri calaamadaha, oo ka fogow "dufanka buuxa" iyo wax kasta oo ay ku jiraan dufanka "qayb ahaan-hydrogenated" ama "hydrogenated". Badeecadani badanaa waxay ku badan yihiin dufanka aan caafimaadka qabin.

CAD - haweenka; Cudurka halbowlayaasha wadnaha - haweenka

• Wadnaha - qaybta dhexe
• Wadnaha - aragtida hore
• MI daran
• Cunto caafimaad leh

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