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Caafimaadkaqabka - Exercise, Chronic Illness and Stress

Soomaaliya markii lajoogay, waxaan cunijiray cunto fireesh. Waxaan ahayn dad lugeeya markay ruriga ka baxaan, sida markii qaraabada la booqanayo ama suuqa laga soo adeegayo. Halkaan, Minnesota, waa sahal in qofku cunto baruuri ka buuxdo, saacado badana telefishinka hortiisa fariisto, meeshii uu u lugayn lahaana gaari u raaco. Habnoleleedka qaabkan ahi waxay naga dhigi kartaa dad buurbuuran oo markasta welwel ku sugan waayo ma caafimaadqabno. Waxaan ka dhasha hab nololeedkan qaabkan ah wedne xanuun, hilib fara badan oo qoka fuula iyo kaadi sokorow, dhiig kar, kaansar, iyo cuduro kale oo faran badan. Hadaan cunto fiican cuno, jimicsano, jirkeenu wuxuu ahaan doonaa mid miisaaman, xanuuno badana iska difaaca.

Midda kale, kunoolaansha wadankani way adagtahay. Waxaa jira waxyaalo badan oo wadne xanuun keena. Waajibaadka qaraabada, qowska oo balaaran iyo habnoleleedka aan u noolaan jiray markasta lama bedili karo, waxayna keenaan wedne xanuun iyo welwel. Xanuunadaan waxaa lagu gartaa hurto la'aan ama hurdo badan. Waxaa dhacda in qofka markii hilibbadani fuulo in uusan ku farxin culayskaa. Cunto fiican iyo jimicsi ayaa caawiya markii culays iyo caro na soo foodsaaraan.


JIMICSIGA-kuwa soo socda waxay ka midyihiin fegredo la xariira jimicsiga

  • Jimicso ugu yaraan 30 daqiiqo maalintiiba, shanta cisho ee isbuuca. Waa ansax hadaad u qaaybisid waqtiga labo kiiba yahay 15 daqiiqo.
  • Kaxayso ruux qowskaaga ka tirsan ama saaxiib si aad ugu sadcaashaan suuqa iyo meelaha kale ee bulshadu ku kulanto.
  • Ku lugee jaranjarta, fuul baaskiil, ama dabaalo,
  • Samee kii adiga suurto gal kuu ah

CUNTO CUNIS WANAAGSAN

  • Cun uguyaraan 3 cunto oo laga helo quwad, sida rootiga qamadiga laga sameeyo, qudaarta iyo miraha gaar ahaaan subaxnimada inta aadan iskuul ama shaqo tegin.
  • Cun cunto baruurtu ku yartahay adigoo ka jaraya baruurta intaatan karin kahor.
  • Isticmaal siliida qudaarta laga sameeyo sida galayda ama "Olive."
  • Aad ayey muhiim ugu tahay caafimaadka iyo ka hortaga cudurada in qofka uu badsado cuntooyinka dhirta ka yimaado sida qudaarta iyo qudrada
  • Ha cunin hilib ari badan markaat cunaysidna. Hilbaha ariga ka dooro lugaha iyagaa ka baruur yar dhabarka ama feeraha.
  • Cab 6 galaas oo biyo ah maalintiiba
  • Cab caanaha subaga yar sida kuwa "1%" ama "skim milk."




Hadaad u baahantahay caawinaad dhinaca cunto cunista, jimicsiga, ama milmi nafsiga, la xariir dhaqtarkaaga, cisbitaalka ama meelaha u adeega bulshada sida wac 612-638-0700 "University Health Care Services," ama (612) 374-8451 "University of Minnesota Extension Services, Hennepin county" ama 651-523-0087 "Model Cities Skyline Towers."

When we were in Somalia, we ate fresh foods with lots of fiber, and we were active and had thin bodies. Here in Minnesota, it is easy to eat a lot of fast food, including fatty foods and to spend too much time in front of the television and riding in cars. This lifestyle can make us too fat and worried or stressed. We might get high blood pressure, strokes, cancer, type-2 diabetes, and other diseases. We need to change what we eat and be more active. If we eat well and exercise more, our bodies will be more in balance, and we will experience less pain and illness.

Also, living in the U.S.A can be very hard. Sometimes, we have so many problems that we are nervous. Extended clan obligations, family size and lack of money cannot always be changed. There are common stress signs. For instance, we cannot sleep, or we sleep too much. We gain weight. We do not feel happy about ourselves and our spirits are down. Healthy diets and exercise also help when things happen that upset us.

EXERCISE - any activity is better than no activity. Here are some ideas.

  • Try moderate exercise at least 30 minutes a day 5 days a week. Or do vigorous exercises 3 times a week. It's ok to divide the time into 15 minutes sessions
  • Find a family member or friend to walk. Go to a park, or mall or school for a stroll
  • Climb stairs, ride a bike, or swim
  • Find exercise you enjoy and stick with it

HEALTHY DIET IDEAS:

  • Eat at least 3 foods high in fiber such as whole grain breads and cereals each day particularly in the morning before you to school or work.
  • Eat food foods low in fat. For example, remove fat from meat before cooking. Use vegetable oils such as corn, canola and Olive and do not use oil from animals. It is good for your health that you eat food with less oil or eat fewer times.
  • Use less sauces and canned foods.
  • It is very important for your health and to prevent diseases that you eat more vegetables and fruits than meat every day.
  • Don't eat a lot of goat meat. When you eat goat meat, choose legs with less fat than the back or the ribbons.
  • Drink 6 glasses of water every day and drink less pop and sugary juices
  • Drink milk with less fat such Skim Milk or 1%.

    • If you need help for your diet, exercise plan or mental or spiritual needs, contact your doctor, or your clinic. Or call 612-638-0700 for Community University Health Care Center. Or call 612 374-8451 for University of Minnesota Extension Service classes. Or call 651-523-0087, the Model Cities at Skyline Towers.

    Title: Caafimaadkaqabka - Exercise, Chronic Illness and Stress Number: 146
    Authors: Ong Xiong & Jamal A. Abdulahi Source: U of M College of Human Ecology on-line pub, "Reduce your Risks of Type-2 Diabetes and Heart Attack and Stroke;" by Marilyn Adams Maiser; INFO-U documents, "Losing Weight Keeping Fit" and "Dealing with Stress."
    Year: 2003 Reviewer: Marla Reicks & Alia Mohamed
    Translator: Jamal Abdulahi



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