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Hurdo-yaraantu waa ay sii kordhaysaa sanad-sanadka ka danbaysa .
Sababaha ugu waaweyn ee keenaya waxa ka mid ah technology-da oo isticmaalkeeda inagu batay , nafaqo yari , fiitamiinada vitamin b complex oo hoos udhaca ,isku buuqa ,xanuunadada jiitama sida macaanka iyo dhiikarka.
Dadka xanuunada dhiikarka iyo macaanka leh hadii ay hurdadu ay ku yaraato waa muhiim in ay cusbitaal aadaan si talooyin dhakhtar ay uhelaan .
Calaamadahan haddi aad isku hurdaada caqabad ayaa kusoo fool-leh.
- Hurdada ka hor hadii aad raadiso hurdada 30min iyo waxkabadan.
- Baraaruga badan ee hurdada.
- Hurdo badan oo maalintii ah .
- Feejignaan la’aan iyo firfircooni la’aan inta shaqada aad joogtid.
- Hurdo gama’ marka aad wax akhriyeysid iyo marka aad daawaynaysid .
- Huradada oo aad ka kacdid xilli hore.
- Khuurada badan.
SIDEE HURDADA LOO OGAADA IN AAD SEEXATAY IN KUGU FILAN IYO INKALE?
Huradaada qofku uu u baahan yahay waxa ay khubaradu ay ku sheegaan illaa 8 saacadood ugu yaraan.
Laba hab ayaa hurdada lagu qiyaasaa mid aad adigu cabiraysid hurdada iyo mid dhakhtarku uu kuu cabirayo.
HURDADA ADIGU OGOW.
Huradada ogow oo baar dhibaatooyinka keenaya hurdo-yaraanta sida xanuunada iyo fikirka badan ,taas waata aad uku xaqiijinaysid in aad xasiloontahay.
- Qor saacadda aad seexatid kadib tiri inta saacadood ee aad huruday .
- Aad uga fogow sonkorta badan ,bunka iyo balwadaha .
- Xanuuno hadii aad la nooshahay aad goob caafimaad si loo nidaamiyo oolaguu daaweeyo lagana hortago in saameyntooda sida xanuunka macaanka.
Kadib markaa aad sidaa u nidaamiso qodobada hurdadaada waxa hagaagaya hurdada ugu yaraan 8 saacadood in aad seexatid .
Calaamadahan hadii aad daaweyn kari waydid oo aad si fudud umaarayn waaydid waa qodobada kor kuso xusanaye waxa muhiim ah inaad la tashatid dhakhtar si xaaladaas loo maareeyo.
Daawooyinka dhakhtarku kuu qori karo waxa kamid ah melatonin oo kiniini ah habeenki xabbo .
melatonin waa kiniin laga sameeyey hormone ka hurdada ina siiya aad ayuu muhiim ugu yahay qofka aan helin hurdo kugu filan.
Haddii ay jiraan xaalado caafimaad oo kale sida iskubuuqa ,fekerka badan iyo xaaladaha caafimaad sida xanuunada dhimirka kuwaasi waxa ay ubaahan yihiin dhakhtarka dhimirka .