Nile Care Talks, Hodan, Mogadishu (2026)

19/03/2026

Eid Days & Health: Helpful Tips for Patients and Everyone

During the fasting month, the body adapts to a different eating pattern. The digestive system gets used to long hours without food or drink, giving it time to rest. As the time of breaking the fast approaches, it gradually becomes active again, preparing to process food.

However, on the day of Eid, this routine suddenly changes. Eating habits, meal timing, and food types shift quickly, which can cause health issues—especially when heavy meals are consumed after a long period of controlled eating.

Here are some important health tips to follow during Eid:

1. Avoid excessive sweets and sugary foods
Foods like cakes, pastries, traditional sweets, and chocolates can disturb digestion. They may cause diarrhea and are risky for people with diabetes, high cholesterol, heart disease, or those who are overweight.

2. Be cautious with smoking, tea, and coffee on an empty stomach
These can irritate the stomach lining, cause acidity, increase heart rate, and worsen conditions like gastritis, diabetes, and heart disease.

3. Avoid heavy breakfast meals
A heavy meal early in the morning is one of the most common mistakes during Eid. Doctors recommend starting with light meals to allow the digestive system to adjust gradually.

4. Limit fatty foods
It is common to consume a lot of meat during Eid, but health experts advise choosing lighter options such as fish, fresh vegetables, and easily digestible foods.

5. Eat small portions more frequently
Instead of returning immediately to three heavy meals a day, it is better to divide your food into 4–5 light meals throughout the day. Gradually transition back to your normal routine.

19/03/2026

Ayaamaha Ciidda Iyo Caafimaadka: Talooyin Anfacaya Bukaanka Ciidaya & Dadka…

Bisha soon waxa ay dhammaataa qofka oo la qabsaday hab-nololeed dhinaca c**tada u badan oo ka duwan kii uu la soo qabsaday bilihii soonka ka horreeyey oo dhan. Soonka dartii hab-dhiska dheefshiidku waxa uu la qabsadaa in aanay maalintii dhan soo marin c**to ama cabbitaan, taas oo u ah nasasho maalintii ah, marka saacadda afurku soo dhowaato ayaanu dib u shaqo bilaabaa oo uu soo daayaa dheecaannada lagama maarmaanka u ah shaqadiisa si uu u qaabilo c**tada afurka iyo kadib soo gaadhi doonta.

Mar kale ayaa hab-nololeedkii bisha soo socday mar keliya si kedis ah isu beddelaa maalinta ciidda, waxaa isbeddela noocii c**to iyo saacadii dheefshiidku bishaa soonka soo arkayey, waxaana in badan dadka ku dhaca cillado caafimaad oo u badan kuwo ku yimi c**tada culus ee mar keliya la gelinayo caloosha oo aan muddo u soo baran in ay maalintii c**to gasho.

1. Iska jir mac-macaanka badan iyo c**tooyinka sonkortu ku badan tahay in aad badsato maalintan ciidda.
Keegga, Quraaca, xalwadda noocyadeeda, Shaaglaydhka (shukulaatada) iwm. Cuntada macaanka ama dufanku ku badan yahay waxa ay khalkhal gelisaa hab-sami u shaqaynta dheefshiidka, waxa ay keeni kartaa shuban, waxa aanay halis gelinaysaa caafimaadka dadka leh macaanka, kalastaroolka, wadne xanuunka iyo dadka miisaankoodu sarreeyo.

2. Marka ay calooshaadu madhan tahay iska jir sigaarka, shaaha badan iyo bunka:
Waxa ay keentaa caabuq hunguriga iyo caloosha gala, amateedka oo qofka ka luma, Gaastariga oo kaca, Garaaca wadnaha oo kordha, waxaanay khatar ku sii tahay dadka qaba macaanka wadne xanuunka iwm.

3. Iska jir Quraacda culus:
Maalmaha ciidda oo quraac culus la cunaa waxa ay ka mid tahay qaladaadka ugu badan ee dhaca dhinaca c**tada, waxa ay dhakhaatiirtu ku talinayaan in si calooshu ay u hesho waqti ay kula qabsato c**tada loo baahan yahay in uu qofku c**tooyin fudud oo yar ku bilaabo, haddii kale waxa ay khatar gelinaysaa hab-dhiska dheefshiidka.

4. Iska jir c**tooyinka dufanku ku badan yahay:
Dadkeenna waxaa inta badan caado u ah in maalinta ciidda hilib badan la cuno. Laakiin khubarada caafimaadku waxa ay ku talinayaan in maalmaha ciidda si gaar ah loo doorbido cunista kalluunka iyo khudradaha darayga ah noocyadooda kala duwan, iyo sidoo kale dhammaan c**tooyinka dheefshiidka ridqistoodu u fududahay.

5. Talada ugu fiicani waa in qofku uu maalmaha h**e ee ciidda c**tooyinka uu cunayo u qaybiyaa illaa shan jeer oo fudud, isaga oo marka uu dhowr saaco joogaba mar cunaya c**tadiisa inyar oo ka mid ah, iskana ilaaliyo in uu markaba saddexdii xilli c**to ee cuslaa ee aynu isticmaali jirnay Ramadaan ka hor ku noqdo, balse si tartiib ah loogu soo guuro habkaas saddexda xilli ahaa.

Diyaariye: K**aal Marjaan

07/03/2026

Habka Cunto Qaadasho Ee Ku Haboon Soonka Xilliga Jiilaalka
Bisha soon waxa ay sannadkan ku hagaagtay xilli jilaal oo kulaylku badan yahay, sidaa awgeed waxaa muhiim ah in aynu u talo urursanno hababka ugu fiican ee aynu isugu diyaarin karno u adkaysiga bisha soonka, gaar ahaan dhinaca c**tada oo ay tahay in laga xusho noocyada jidhka biyaha u ilaalinaysa isla markaana firfircooni iyo tamar siinaysa, saacadaha maalintii. Qormadan waxa aynu ku eegaynaa talooyin qofka soomaya ka caawinaya in uu soonka xilliga jiilaalka u yeesho adkaysi:

1. Milixda:
Waxa uu caafimaadka wanaaggiisu ku jiraa in milixda laga yareeyo c**tada la cunayo, gaar ahaan xilliga lagu jiro bisha soonka, taas beddelkeedana la adeegsado khudradaha kala duwan ee c**tada ka yarayn kara dhadhanka lagu nici karo ee milix la’aantu ku keenayso.

2. Saddex xabbo oo timir ah:
In aad c**to 3 xabbo oo timir ah ayaa ku filan in aad ku afurto. Xasuusnow in timirtu ay ku badan yihiin Kaloorisku, sidaa awgeed ka feejignoow in aad cunisteeda isku badiso, si aanay miisaanka u kordhin.

3. Maraq khudrad ah:
Ku dadaal in aad cabto maraq ka samaysan khudrad aad u badan, sida khudradaha cagaaran ee ay ka mid yihiin Barakooliga, Koostada, faasuuliyaha cagaaran, dabacasaha, iyo guud ahaan khudradaha lagu ogyahay faytamiinnada iyo macdanaha muhiimka u ah jidhka. Maraq diirran oo khudrad ka samaysani waa c**tada ugu fiican dheefshiidka aan maalinta dheer wax shaqo ah soo qaban.

4. Khudrado kala duwan:
Ku dadaal in aad c**to saldaato ka kooban khudrado kala duwan. Mar kasta oo ay sii korodho noocyada kala duwan ee khudradda aad isticmaalaysaa waxaa sii kordhaya fursadaha uu jidhku ku helayo xaddi badan, isla markaana kala noocyo duwan oo ah curiyeyaasha nafaqo, maaddooyinka lidkia mariidka, faytamiinnada iyo macdanaha uu jidhku u baahan yahay. Taas oo door muhiim ah ka qaadanaysa badbaadada unugyada jidhka iyo in caafimaadku xoogeysto.

5. Qaybi c**tada:
Cuntada aad cunayso afurka kaddib u qaybi 3 qaybood; qaybi waa Karbohaydaraytka, qaybna ka dhig hilib aan baroor iyo xaydho lahayn, ama c**tooyinka halka hilibka geli kara, qaybta saddexaadna ka dhigo khudrado. Ku dadaal in ay saddexda qaybood isu dheelli tirnaadaan.

6. Dheregga:
Haddii aad dhaqso u dhergeyso, oo aanad afurka mar keliya wada cuni karin. Cashada ama c**tada culus dib ugu riix salaadda Maqrib kaddib. Waqtigaas u dhexeeye eedaanka lagu afurayo iyo salaaddu waxa uu ku filan yahay in dheefshiidku dib u baraarugo oo uu shaqadiisa ku bilaabo timirtii iyo maraqii khudradda ahaa.

Dhakhaatiirtu waxa ay sheegeen in caafimaad ahaan ay dhibaato keenayso in dheefshiidka mar keliya la gaadhsiiyo c**t oculus oo shaqo badan uga baahan, isaga oo aan maanta oo dhan soo shaqayn.

7. Cuntooyinka shiilan:
Ramadaan waxa ay caan ku tahay in la cuno c**tooyinka shiilan, gaar ahaan saambuusaha oo ugu badan iyo c**tooyin kale oo quraacu ka mid yahay. Waxaa la ogyahay in c**tooyinka shiilan uu ku jiro xaddiga ugu badan ee ‘Kalooriyo’ iyo dufan ah, sidaa awgeed waxa ay kor u qaadaan heerka kalastaroolka dhiigga ku jira.

Waxa kale oo ay h**e dhakhaatiirtu u sheegeen in dheefshiidka oo maanta oo dhan aan shaqo qaban, aanay u fiicnayn in waxa ugu horreeya ee uu ka shaqeeyaa uu noqdo dufan. Yarayso saambuusaha, kuna dadaal c**tooyinka dufanku ku yar yahay, xusuusnow in c**tada duban ay ka fiican tahay c**tada shiilan.

8. Cabbitaanka:
Bisha soon waxa ay caan ku tahay in la isticmaalo cabbitaanno badan, oo isugu jira kuwo warshadaysan iyo kuwo khudrad dabiiciya oo la miiray ah. Khudraddu waxa ay ka mid tahay c**tooyinka caafimaadka u fiican, laakiin macnaheedu ma’aha in khudradda oo dhami aanay miisaanka kordhin. Waxaa qofka sooman u fiican in aanu si guud ahaaneedba u badsan sharaabka noocyadiisa, balse uu ku dadaalo in uu cabbo biyo aad uga badan kuwa uu cabbi jiray, soonka ka hor.

9. Bunka:
Bunku waxa uu ka mid yahay cabbitaannada ay ku jirto maadadda Caffeine oo in kasta oo ay faa’iidooyin leedahay, haddana aan u fiicnayn caafimaadka guud, gaar ahaan dadka leh xanuunnada wadnaha iyo kelyaha.

Waxa kale oo ay maadadda Caffeine keentaa kaadi badan, sidaa awgeed maadaama oo kaadidaas ay badisaa ay jidhka biyo ka saarayso, waxa ay keeni kartaa ingag jidhka ku dhaca iyo harraad badan oo qofku maalintii dareemo.

Inta ramadaanka iska daa cabbista bunka, haddii ay ka fursan weydana afurka ha raacin ee u dhexeysii ugu yaraan saacad ama laba saac, hana ka badsan hal koob.

10. Macmacaanka:
Si aad uga fogaato in miisaankaagu uu kordho bisha soonka, waxa aad ku dadaashaa in aad iska ilaaliso macmacaanka iyo sonkorta. Haddii ay khasab noqoto in aad inyar ka c**to bisha soonka ku dadaal in aad maalintii hal nooc oo keliya oo macmacaankaas ah c**to. (Iska jir in aad noocyo kala duwan oo macmacaan ah hal maalin wada c**to).

11. Jimicsiga:
Haddii aad tahay ciyaartoy ciyaaraha ciyaaraha fudud ama dhexdhexaadka ah, waa aad sii wadan kartaa xilliga soonka, sida oo kale haddii aad jimicsi jidheed samayn jirtay waa aad sii wadi kartaa inta bisha soon lagu jiro, waxa se fiican in aad ku xisaabtanto waqtiga ugu fiican in aad jimicsigaas ama ciyaartaas samayso.

Waxa ay khubaradu sheegeen in saacado yar afurka ka hor (Gelin dambe ee maalinta) ay tahay waqtiga ugu habboon jimicsiga iyo ciyaaruhu. Maadaama oo uu dhidid badani kaa baxayo ku dadaal in aad afurka kaddib biyo badan cabto. Waxa kale oo laguugula talinayaa in aad c**tada si yar u c**to, si aad u soo buuxiso kaalinta dareerihii iyo maaddooyinkii kale ee jidhka kaga baxay jimicsigii.

12. Xilliyada c**to:
Dadka qaar ayaa diida in xilliga la cuno saddex xilli oo ah habka c**to qaadasho ee maalmaha aan soonka ahayn. Laakiin waxa ay khubaradu aaminsan yihiin in ay sax tahay in qofku saddex xilli wax cuno; waa afurka oo marka salaadda maqrib la soo tukado c**to fiican la cuni karo, hurdada ka hor oo ay fiican tahay in c**to aad u fudud la cuno, iyo suxuurta oo c**to miisaan leh ah.

13. Caanaha:
Caanuhu waxa ay ka mid yihiin c**tooyinka u fiican caafimaadka, waxa aana ku jira maaddooyin iyo macdano jidhku baahi badan u qabo, gaar ahaan qofka da’diisu 40 iyo ka weyn tahay. Haddaba xilliga soonka waxa aad cabbi kartaa caano ah kuwa uu dufanku ku yar yahay, waxa kale oo aad cuni kartaa c**tooyinka caanaha laga soo dheegto ee aan dufanka badan lahayn.

14. Cuntooyinka leh Kaarbohaydarayt ka:
In kasta oo ay ka mid yihiin c**tooyinka miisaanka kordhiya, haddana xilliga soonka ha joojin c**tooyinka leh Kaarboohaydarayt ka, sida bariiska, baradhada iwm. Cuntooyinkani waxa ay caan ku yihiin in jidhku uu si aad tartiib u ah u nuugo macndaha ku jira, una dhammaystiro dheefshiidkooda, arrintaasi waxa ay u fiican tahay heerka Guluukoosta dhiigga ku jira oo ay caawiso muddo ugu yaraan 4 illaa 5 saacadood ah. Waxa aanay kordhinaysaa awooddaada adkaysi ee soonka.

15. Hilibka:
Hilibka, khudradda cagaaran, beedka iyo c**tooyinka caanaha laga soo dheegtaa waxa ay hodan ku yihiin barootiinno kala duwan. Ku dadaal in c**tadaada bisha soonka ay ku jiraan c**tooyinkaas aynu soo xusnay.

Xasuusnoow in c**tooyinkani ay leeyihiin calool gashiimo uu qofku muddo dhereg dareemo, sidaa awgeed uu qofku kaga maarmi karo in uu c**to badan cuno, iskaga ilaalin karo gaajada maalintii ee xilliga soonka, isla markaana kaga fogaan karo c**tooyinka macmacaanka ah.

Dhibta ka iman karta isbeddelka xilliga c**tada:
Si guud ahaaneedba mar kasta oo uu qofku ka guuro waqtiyada c**to qaadasho ee uu la qabsaday waxa uu dareemaa xaalado caafimaad darro oo kala duwan. Soonku waxa uu keenayaa in ay isbeddelaan xilliyadii soonku, sidaa awgeed cilladaha lagu arko bisha soon waxaa ka mid ah calool istaag badan. Si aad calool istaaggaas uga dheeraato c**tada aad cunayso ku dar c**tooyinka ganka leh iyo khurad, biyo aad u badanna cabo.

Diyaariye: K**aal Marjaan

21/01/2026

Nile University of Science and Technology
Imtixaanka K**a Dambaysta ah (Final Examination) ee Semester-ka 1aad ee sanad-dugsiyeedka 2025–2026 ayaa si rasmi ah uga bilaabmay dhammaan xarumaha kala duwan ee jaamacadda.
Excellent Future

https://www.nust.edu.so/

21/01/2026

Maxay Dadka Qaar U Seexdaan Marka Ay Bunka Cabbaan Qaar Kalena Ay Iskaga Waayaan Hurdada?

Maxay Dadka Qaar U Seexdaan Marka Ay Bunka Cabbaan Qaar Kalena Ay Iskaga Waayaan Hurdada?
Mar kasta oo aynu bun cabbayno waxa aynu niyadda ku haynaa in uu firfircooni inoo horseedo, waana sababta dad badani balwad uga dhigteen in ay cabbaan marka ay subaxdii hurdada ka toosaan. Laakiin waxaa dhici karta in mararka qaarkood natiijada aynu ka filaynay mid ka duwani ka soo baxdo. Bunka oo aynu cabnay in aynu isku aragno hamaansi ama hurdo dareenno. Arrintan sababteeda ayaa ay khubaradu sheegeen in ay inta badan ku timaaddo sababta bunka aynu cabbayno oo liidata. Waxa se jira marar aanay arrintu ku xidhnayn bunka tatyadiisa.

Warbixin lagu daabacay shabakadda wararka ee ‘Lisa’ oo dalka Ruushka laga leeyahay ayaa Maria Sidova ay ku sheegtay in ay jiraan sababo door ah oo keena in qofku isaga oo bun cabbay uu haddana hurdo dareemo. Waxaa ka mid ah:

Xaddi badan oo Caffeine ah:
Bun badan oo uu qofku cabbaa waxa ay keeni kartaa in qofku uu hurdo dareemo, sababtuna waa jidhka oo marka uu dareemo in Caffeine dheeraad ahi gashay, soo daaya maaddooyin uu doonayo in uu ku yareeyo firfircoonida xad dhaafka ah ee ka dhalanaysa si aanay isu dheellitirnaantu u lumen. Maskaxda oo ka jawaabaysa Caffeine ta dheeraadka ah ayaa markaba bilowda in ay yarayso firfircoonida, sidaas ayaanay hurdo ku timaaddo.

Xaaladahan oo kale waxa ay khubaradu ku talinayaan in qofku uu muddo yara joojiyo cabbista bunka, si uu jidhku dib ugu soo ceshado isu dheellitirnaantii maadadda ‘Adenosine’ ee firfircoonida keenaysa. Waxa aanay hoosta ka xariiqeen in ay arrintaasi ay dabiici ahaan laba maalmood qaadanayso. Khubaradu waxa ay ku talinayaan in in qofku uu ka taxaddiro xaddiga bunka uu cabbayo, iyo in labada jeer ee uu bun cabbayo ay u dhexeyso ugu yaraan shan saacadood.

Marka laga tago in bunka badani uu keeno hurdo iyo caajis, waxa kale oo uu keenaa garaaca wadnaha oo kordha, dhiigga oo kaca, gacmaha oo gariir yar laga dareemo iyo madax xanuun dhinac ah (Dhanjaf). Raadadka kale ee taban ee uu bunka badani keenana waxaa ka mid ah kaadida oo badata.

Beerka
Shaqooyinka tirada badan ee uu beerku qabto oo ah nadiifinta iyo shaandhaynta waxaa ka mid ah in uu dhiigga ka reebo maadadda Caffeine si aanay u gaadhin xubnaha kale ee jidhka oo maskaxdu ka mid tahay. Laakiin haddii ay cilladi ku jirto caafimaadka beerka, ama bun badan la cabbo oo Caffeine ay ku badato waxaa ku adkaata nadiifinta uu samayn lahaa. Taas oo marka uu beerku dhiigga ka reebi kari waayo Caffeine ta, ay dhacayso in maskaxda uu gaadho dhiig ay maadaddani ku badan tahay, waxa aanay keenaysaa in maskaxda uu ku yeesho raadka ah in hurdo uu sababo.

Khalkhal Hormoon
Qofka oo marka uu bunka cabbo darema hurdo waxa ay sababteedu noqon kartaa cillad dhinaca hormoonnada ah oo qofku uu qabo. Bunku waxa uu sidiisaba firfircooneeyaa shaqada qanjidhka loo yaqaanno ‘Qanjidh-Kelyoodka’ oo soo daaya hormoonka firfircoonida ee ‘Adrenaline’. Bun badan oo uu qofku cabbaa waxa ay yaraysaa shaqada qanjidh-kelyoodka, oo isna sababa in hormoonka ‘Adrenaline’ jidhka ku yaraado, waxaana timaadda hurdo badan oo uu qofku dareemo.

Hargab ama daal
In aad hurdo doonto ama lulooto adiga oo bun cabbaya ama dhowaan cabbay waxa ay calaamad u tahay in daal badan oo jidheed uu ku hayo, ama aad qabto hargab.

Daal iyo hargabkuba waxa ay habdhiska neerfaha ku keenaan xasilooni darro badan, sidaas awgeed xaaladahan oo kale bunku ma laha awood uu ku soo celin karo tamarta jidhka. Taas beddelkeedana waxa uu qofka ku sii ridaa burbur iyo wahsi badan oo ku dambeeya hurdo. Haddii aad xaaladdan oo kale isku aragto waa in aad dhaqso u nasataa.

Waxaa xusid mudan in ay jiraan habab aan ahayn bun cabbis oo uu qofku subaxdii firfircoonida jidhka ka raadin karo. Waxaa ka mid ah in koob biyo diirran ah la cabbo caloosha oo madhan. Waxa uu caawiyaa in miisaanku hoos u dhaco iyo in jidhku ka baraarugo raadadka hurdadii habeennimo kaga tagtay.

Caanaha iyo Caffeine
Maadadda Caffeine oo bunku uu yahay ilaha ugu badan ee laga helo, haddii lagu daro caano, waxa ay keentaa dhibaato dhinaca dheefshiidka ah. Caffein iyo barootiinta caanuhu waxa ay hab-dhiska dheefshiidka ku keenaan gaabis. Gaabiskaasi waxa uu sababayaa in jidhku uu h**e u nuugi kari waayo maadaddii Caffeine ee bunka ku jirtay, sidaas awgeed ay maskaxda goor dambe gaadho iyada oo uu qofku u qaatay in bunku aanu wax raad ah ku keenin.

Waxa ay khubaradu sheegeen in bunka caanaha lihi aanu dhinaca saamaynta maadadda Caffeine ta la mid ahayd bunka bigayska ah. Sidaas awgeed haddii aad Caffeine u baahantahay bunka bilaa caano ku cab.

Intee ugu badan bunka aan cabbi karo?
Xeeldheereyaashu waxa ay qiyaasayaan in qofka qaan-gaadhka ahi uu maalintii cabbo qiyaas ah 4 boqol oo miligaraam oo Caffeine ah, waxa ay u dhigantaa saddex illaa afar koob oo bun ah. Nooca Caffeine ta iyo tayadeeda ayaa iyaguna ka qaybqaata raadadka ay qofka ku yeelanayso. Waxa se laga digay in uu qofku uu halkii mar cabbo wax ka badan 2 boqol oo miligaraam.

🌐 Booqo Website-ka:

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05/01/2026

Marka Ay Shaqadaadu Cudur Kugu Noqon Karto Iyo Hababka Ugu Habboon Ee Aad Iskaga Ilaalin Karto
Waa run oo shaqadu waa sharaf. Marka laga tago in ay tahay il dhaqaale oo uu qofku kala soo baxo wahsiga, niyadxumada iyo xaalado badan oo nafsadeed. Laakiin taas macnaheedu ma’aha in ay shaqadu tahay dawo aan wax ceeb ah lahayn. Marar badan ayaa ay iyadu keentaa xaalado nafsadeed ama ay sababtaa dhaawac iyo xanuun jidhka soo gaadha.

Cilmibaadhiso ay sameeyeen xarumaha xakamaynta iyo ka hortagga cudurrada ee dalka Maraykanka ayaa lagu ogaaday in xaaladaha shaqada dhibta badani keento ay ka mid yihiin dhiigkarka iyo xanuunnada wadnaha ku dhaca.

Qormadan oo aynu ka soo xigannay shabakadda wararka ee Alcarabiya, waxa aynu ku eegaynaa qaar ka mid ah xaaladaha caafimaad darro ee ka dhasha shaqada culayska badan ama aanu qofku niyad ahaan xiisaha u qabin.

Dhabar xanuunka

Shaqooyinka culusi waxa ay marmarka qaarkood sababaan dhabar xanuun, tusaale ahaan qofka oo doonaya in uu shaqada h**e u dhammeeyo ayaa sababta ama qofka oo marka h**e aan garanayn ama aan la barin habka ugu habboon caafimaad ahaan ee ay tahay in uu shaqada culus u qabto.

Xeeldheereyaasha caafimaadku waxa ay sheegayaan in ay lagama maarmaan tahay in qofka shaqada culus iyo xamaalnimada ku xoogsadaa uu 30 kii daqiiqo ee kastaba mar nasto. Waxa kale oo muhiim ah in uu is baro jimicsiyada fudud ee socodku ka midka yahay.

Jidh xanuun

Noocyada shaqo qaarkood ayaa sababi kara dhaawac iyo xanuuno ku dhaca maqaarka, waxaa ka mid ah shaqooyinka la xidhiidha arrimaha kiimikada, sida warshadaha, dawooyinka iwm, kuwaas oo haddii ay jidhka gaadhaan sababa in maqaarku gubto ama madow dahaadh sare ahi uu fuulo. Qofka oo muddo dheer qorrax ku dhex shaqeeyaana waxa uu halis u yahay cudurka Kansarka noociisa maqaarka ku dhaca.

Dadka ka shaqeeya rinjiga, shaqooyinka dhismaha, shaqada madbacadaha, iwm, waxa ay dhakhaatiirtu sheegeen in ay muhiim tahay in qofka shaqaalaha ahi feejignaan dheeraad ah muujiyo si uu u ilaaliyo caafimaadka maqaarkiisa.

Bog dillaaca

Dadka ka shaqeeya shaqooyinka muruqmaal ee culayska u badan, sida dadka xammaalnimada ku shaqaystaa waxa ay khatar u yihiin in uu ku dhaco cudurka bog-dillaacu. Dadka xanuunkan khatarta u ah waxaa ugu badnaa kuwa sigaarka nuuga iyo buurnimada oo iyaduna keenta. Waxa kale oo uu bog dillaacu ku dhacaa dadka cuna c**tooyinka aan caafimaad ahaan fiicnayn. Bog dillaacu waa xuubka caloosha haya oo dilalaca, kaddibna caloosha ama midhicirad hoos ugu dhacdo qaybo ka mid ah caloosha, ama meelaha kale ee daciifka ka ah ama ay ku yar yihiin muruqyadu.

Kabuubyada gacmaha

Marka uu culays ama cadaadis badani ku dhaco gacanta waxaa ku dhacda xaalad afka ingiriisiga lagu yidhaahdo, ‘Carpel Tunnel Syndrom’ oo ah in qofka ay gacantu si xad dhaaf ah u xanuunta. Calaamadaha xaaladdan lagu garto waxaa ka mid ah kabuunbyo ama xanuun la moodo in irbad lagu taagayo, oo gacanta lagu arko.

Xaaladdan oo sida oo kale isticmaalka badan ee kombiyuutarku keeno, waxaa lagu arkaa farta far-dhexada iyo suulka. Calaamadahani waxa ay ku bilowdaan dareen aan badnayn oo habeenkii uu qofku isku arko. Laakiin waa uu sii kordhaa, oo gacanta oo dhan ayaa uu ku wada faafi karaa.

Khilaaf qoys

Shaqadu waxa ay qofka ku keentaa daal, niyadxumo iyo marmarka qaarkood in uu jeclaado in aanu xarakaad samayn ama aanu jeclaysan dadka sheekadooda. Shaqadu waxa ay wanaajisaa nolosha qoyska, haddana waxa ay khatar ku tahay farxaddooda. Waxa ay dishaa xidhiidhka fiican ee lammaanahan oo inta badan ay sababto in ay waqti isu waayaan. Marar bandanna shaqada ayaa sabab u noqota burburka qoysas badan.

Arrinta kale ee xiisaha leh ayaa ah in mar kasta oo ay shaqadu guriga ka fogaato, in ay sii korodho khatarta ay shaqadaasi ku tahay qoyska. Tusaale ahaan cilmibaadhis natiijadeeda lagu faafiyey shabakadda Really Simple ayaa lagu ogaaday in u socoshada shaqadu ay dhibaatadan sii kordhiso. Boqolkiiba 40 dadka shaqada oo ka yara durugsan maalin kasta ku taga socod 45 daqiiqo iyo ka badan ah, waxa ay inta badan furniinkoodu ka yar yahay kuwa la midka ah ee shaqadu ku dhowdahay gurigooda. Waxa kale oo ay xeeldheereyaashu caddeeyeen in shaqooyinka qaar ay khatar ku yihiin caafimaadka, qofkana ku keenaan buurni, wadne xanuun iyo dhabar xanuun.

Hurdadaada ha sadqayn

Haddii shaqadaadu qayb ahaan ku xidhantahay farriimaha Emailka la isku dhaafsado, iska jir in aad Email kaaga furto habeenkii. Waxaa marar badan dhacda in farriin email laguugu soo diray ay saamayn ku yeelato dareenkaaga, waa ay dhacdaa in ay hurdo la’aan sababto, ama khalkhal geliso habsamidii uu qofku u seexan lahaa. Xeeldheereyaasha cilminafsigu waxa ay caddeeyeen in qofka oo habeenkii si fiican u seexan waaya ay ku keento baruur saayid ah oo fuusha, cudurka macaanka iyo xanuunno kale.

Waxa ay dhakhaatiirtu ku taliyaan in laga fogaado ilayska taleefanka iyo shaashadaha talefishannada qaarkood, oo bixiya ilays nooca ‘Blue light’ afka qalaad lagu yidhaahdo ah oo qofka aad u eega hurdada ka kaxeeya. Sababtuna waa in uu la mid yahay ilayska maalintii, sidaa awgeed uu khalkhal gelinay saacadda bayoolojiga ah, oo uu maskaxda moodsiinayo in la joogo maalinnimo ama aan weli waqtigii hurdada la gaadhin.

Ilayska taleefanka gacanta ee casriga ahi, waxa uu carqaladeeyaa hormoonka Melatonin ee qaabilsan nidaaminta hurdada. Waxa ay khubaradu ku talinayaan in habeenkii wax lagu akhristo ilayska aan aadka u badnayn.

Sakati iyo cabsi aan dawo yeelan

Haddii aad ka shaqaynayso shaqo aanad jeclayn. Maalin kasta oo aad shaqo tegeyso waxaa warwar kugu haynaya ama culays nafsi ah aad ka qabaysaa kulamada shaqo ee aad la leedahay maamulahaaga shaqada. Cilmibaadhe ka tirsan jaamacadda Pittsburgh ee dalka Maraykanka ayaa sheegay in keliya in maskaxdu ay ka fikirto doodaha adag iyo hadallada qallafsan ee ay kala kulmi doonto maamulaha shaqado ay tahay calaamad muujinaysa in qofkaasi sakati iyo cabsi nafsadeed qabo. Cabsida noocan ahi waxa ay firfircooni gelisaa hormoonka Cortisol iyo Noradrenaline oo khatar ku ah caafimaadka jidheed iyo maskaxeed labadaba.

W/T: K**aal Marjaan

21/12/2025

Imisa Koob Oo Biyo Ah Ayuu Jidhku U Baahan Yahay Xilligan Kulaylaha?

Xaddiga biyaha uu jidhku maalin kasta u baahanyahay, waxa ay ku kala duwan tahay xaaladaha qofka, tusaale ahaan dareeraha iyo cabitaannada kale ee uu cabbo, noocyada c**to ee uu cuno, iyo mararka qaarkood xaaladihiisa caafimaad iyo dawooyinka uu qaato, ama xarakaadka jidheed ee uu sameeyo.

Warbixin ay waaxda caafimaadka dadweynaha ee jaamacadda Harvard University Ku daabacday boggeeda internet ku, waxa ay sheegaysaa, qofka uu caafimaadkiisu fiican yahay haddii uu nin yahay, in uu maalintii u baahan yahay 15.5 koob oo biyo ah, gabadhuna ay u baahantahay qiyaas 11.5 koob.

Waa marka aynnaan cabbin cabitaanno kale. Laakiin marka ay jiraan in aynnu cabitaanno kale cabno, sida shaaha, caanaha, sharaabka iwm ama aynnu cunno khudradda noocyadeeda, waxa ay khubaradu qiyaaseen in qofka ay Maalintii ku filnaan karaan 4 illaa 6 koob oo biyo saafiya ahi.

Si kastaba ha ahaato ee, qiyaasta biyaha aad u baahanaysaa waa ay kordhi karaan ama yaraan karaan, marka ay jiraan xaalado ay ka mid yihiin, kulaylka ama qabowga badan ee cimilada, jimicsiga iyo xarakaadka jidhka ee dhididka badan keena, xanuunnada qanjidhada dhuunta (Thyroids), xanuunnada kelyaha, beerka ama Wadnaha, iyo marka uu qofku isticmaalo dawooyinka jidhka biyaha ku celiya, sida dawooyinka caabuqa lagula dagaalamo, kuwa xaaladaha nafsiga ah loo isticmaalo qaarkood, iwm. Markan oo kale dhakhtarka ayaa ay tahay in lagala tashado xaddiga biyaha ay tahay in la cabbo maalintii.

Calaamadaha biyo yaraanta daran:
Marka aad isku aragto xaraaradda jidhka oo kor u kacda, muruqyada oo aad ka dareento in ay guntamayaan/isku ururayaan, yalaalugo ama matag, awood la’aan iyo burbur badan, madax xanuun, dawakhaad, ama isku buug iyo jaahwareer nafsiya, talada ugu fiicani waa in aad dhaqso u joojiso haddii hawl adag aad haysay, jidhka aad maydhato, biyo iyo dareere badanna aad cabto. Sidoo kale waxaa fiican In aad fadhiisato meel jidhku uu hawo furan ka helayo.

W/D: K**aal Marjaan

24/11/2025

Tallaabooyin Subaxaaga Ka Dhigaya Mid Jawi Degan Ku Bilowda
Halkaan maanta waxaan kaga hadlaynaa waxybaabo hadaad samayso nafsadaada ka dhigaaya maalintaas oo dhan maalin farxad leh

Wanaaji isticmaalka wanaagsan ee tamartaada, ma aha waqtigaada oo kaliya:
Waxaa muhiim ah in aad ka fikirto si aad tamarta u isticmaali doontid oo ah in aad awood u leedahay qabashada qaar ka mid ah waqtiyada qaarkood shaqooyin saamayn leh abuura, tusaale ahaan aragtida hal abuurka leh ee inta badan aad uga sarreysa dadyowga kale waxay ku imaanaysaa inaad haysatid fikradahaan subax kasta

Waa inaad joojisaa balamahaada iyo wareysiyadaada, teleefonada iyo warqadaha aad diri lahayd Ma u baahan tahay tamarta sidaas hal abuurka u leh ? Sidaa darteed waa in aad ku shaqayso tamar ku haboon si aad u gaartid ujeedadaada. Tani waa su’aasha ubaahan in la helo jawaabta ku saabsan waxa ay tahay awooda ku haboon in aad subaxdii isticmaashid?? Iswaydii marka h**e Waa maxay hawsha ay tahay in la fuliyo ??

2. Diyaar garow habeenka h**e: Diyaari shaqooyinka barri aad qaban laheed isla habeenkaas inta aadan seexan 10 daqiiqo guduhood samayso liis aad ku xustay shaqooyinka barri aad qaban laheed

3. Ha furin e-mailadaada ku saabsan shaqada ilaa aad barri subax ku gaarto waqtiga ku haboon . hagaag ,arrintaan waxay ubaahantahay dhiiranaan badan maxaa yeelay haday arrin degdeg ahi jirto waxaad ku heli laheed warka jira warlaliska ama telefoonka sida loo yaqaan

4. Ha furin taleefoonkada subuxi markaad soo kacdid oo haku bilaabin waagaada qabashada taleefonka

5. Ku shaqee qol aan qabow laheen oo diirimaad ah

6. Fariiso kadibna joogso markale , maxa yeelay mararka qaarkood si jirkaada u helo ogsijiin aad ufiican , iska ilaali cudurada xun xun fadhi xumadaada darteed

7. Cun raashin fiican kadib shaqooyinkada adag ,cunista raashinka bmarkaad baahato gaar ahaan markaad shaqo adag kasoo baxdid ,waxaad helaysaa caafimaad iyo raax jirkaada ka imaada

8. Baro dheel aad markasta ciyaari karto adigoo horumar ka samaynaayo ciyaarta laftigeeda si markaas ay kuugu suuragasho inaad ku raaxaystaid waqtiyadaada nasashada aad leedahay

W/Q: Dr. Usama Cismaan

04/11/2025

Nooc Shaaha Ka Mid Ah Oo Ay Fiican Tahay In Subaxda H**e La Cabbo Iyo Sababta Caafimaad Ee Dhiirragelinaysa

Caadi ahaan dad badan ayaa jecel inay maalintooda ku bilaabaan koob bun ah oo ay aroorta h**e cabbaan iyaga oo aaminsa in koobkaasi uu yahay indho fur iyo in maskaxdu ka soo wada baraarugto hurdadii habeennimo, qofkana ku beero firfricooni iyo in dardar la galo hawlihiisa maalintaas. Laakiin daraasado cilmiya oo bunka lagu sameeyey ayaa daahfurtay in bunku uu qofka ku sii kordhiyo sakatiga, iyo culayska nafsadeed ee nolol maalmeedkiisa ku lammaan, iyada oo ay sababtu tahay maadadda Caffeine ee bunka ku jirta oo marka ay jidhka gasho kordhisa hormoonnada qofka ku keenadiiqadda iyo culays iyo daal nafsiya.

Haddaba waxa ay khubarada caafimaadku ku talinayaan in taas beddelkeeda uu qofku subaxda h**e cabbo shaaha cagaaran oo ay sheegeen in uu ku jiro xaddi yar oo maadadda Caffeine ta ah iyo ta ka sii muhiimsan oo ah inuu hodan ku yahay maaddooyin saamayn fiican ku leh maskaxda, waxna ka beddesha shaqada iyo firfircoonida, hirarka korontaysan ee maskaxda waxa aanay taasi qofka ku beeraysaa dareen dabacsanaan iyo caajis la’aan ah.

Faa’idooyinka shaaha cagaarani intaas kuma koobna, balse waxa kale oo ka mid ah:

Maskaxda oo uu ka ilaaliyo asaasaqa iyo guud ahaan calaamadaha gabowga:
Shaaha cagaaran waxaa ku jira maaddooyin awood u leh in ay gaadhaan maskaxda oo ay ka hortagaan in barootiintadhibaatada ku keenysaa ay ku ururto, waana sababta ay culimada saynisku u sheegayaan in Shaaha Cagaarani uu ka hortag u yahay isku-dhex daadashadamaskaxda iyo in xusuustu ay yaraato, sidoo kale waxaa ku jira maaddo afka cilmiga lagu yidhaahdo EGCG oo yaraysa mid ka midah xanuunnada ugu khatarsan ee dumarka ku dhaca , kaas oo ah lafo-burburka. Intaas waxaa dheer sida daraasadaha cusubi sheegayaan shaaha cagaaran oo yareeya gabowga maqaarka, kana ilaaliya raadka khatarta ah ee kaga iman kara fallaadhaha qorraxda.

Miisaanka ayuu dhimaa:
Shaaha cagaarani waxa uu gubaa dufanka iyo xaydha jidhka ku ururta, waxa uu dhimaa doonista cutada / Amateedka, arrimahaas oo dhammaantood ka qayb qaata dhimista miisaanka.

Shaaha Cagaarani waxa uu afka ka kaxeeyaa urta aan fiicnayn:
Shaaha cagaaran waxa uu gaar u leeyahay awood dili karta dhammaan bakteeriyada afka ku dhalata, sidaa awgeed waxa uu ka hortagaa in ilkaha uu ku samaysmo lakabka dhagaxa ah, waxa aanu kor u qaadaa caafimaadka cirridka.

Waxa uu ka hortagaa burooyinka kansarka ah:
Cilmibaadhisaha ugu waaweyn ee lagu sameeyey shaaha cagaarani waxa ay isku waafaqsan yihiin in uu yareeyo heerka khatarta ah in qofka uu ku dhaco cudurka kansarka.

In kasta oo ay jiraan saynisyahanno kale oo iyagu dood ka qaba in uu shaaha cagaarani awooddaas inta le’eg leeyahay, haddana sida lagu ogaaday daraasad soo baxday sannadkii 2015ka, waxa ay khubarada sayniska badankoodu aaminsan yihiin in shaaha cagaaran uu yareeyo suurtogalnimada in qofka kansar ku dhaco, maadaama oo uu la dagaalamo koritaanka xidhmooyika iyo wasladaha kansarka, haddii ay qofka hayaanna u u diido in ay jidhka ku faafaan.

-K**aal Marjaan

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