شه‌ممه‌ , ئازار 25 2023

بۆ ڕزگاربوون لە كێشی زیادە، ئەم هەنگاوانە ئەنجام بدە

د. بینایی كامەران عارف، پزیشكی پسپۆڕی خۆراك

لەزۆربەی ووڵاتە پێشكەوتووەكان 1/3 تاكەكان گرفتی زیادبوونی كێشیان هەیە، بەكەسێك دەوترێت “قەڵەو” یان “كێشی زیادی هەیە”، لە كاتێكدا “MBI” زیاتر بێت لە (24(، “MBI” =كێشی لەش بە كیلۆگرام، باڵا بە “م2” واتە كێش دابەشی باڵا دەكەین ئەگەر لەو ژمارەیە زیاتر بێت، یاخود كەمتر، ئەوا ئەو كێشە زیادو كەمە پێی دەڵێت لاوازە یاخود دووچاری زیاتربوونی كێش بووەتەوە.

18- 24 زۆر ئاساییە،  كەمتر لە 18 واتە كێشی كەمە، زیاتر لە 24 كێشی زیادی هەیە، ئەگەر هاتوو ئەو ژمارەیە بەرز بویەوە بۆ 30 واتە دووچاری زیادبوونی كێش هاتووە، بۆیە هەتا ئەم ژمارەیە زیاتر بەرەو سەر هەڵكشێت ئەگەری تووشبوون بەنەخۆشی زیاد دەكات.

چەند جۆرێك لە كێش زۆریمان هەیە كە هەریەكەو لە زانستی پزیشكیدا جۆرە ناوێكی لێنراوە، بۆنموونە “ئەو كەسانەی شێوەیان لە سێو دەچێت، زیاتر چەوری ورگ و كەمەریان هەیە” شێوەیەكی ترمان هەیە كە ئەویش” شێوە هەڕەمی پێ دەوترێت، كە زیادبوونەكە كەوتۆتە بەشی ڕانیەوە”.

كێش زۆری گرفتی زۆر بۆ تاك دروستدەكات، لەو گرفتانەی دووچاری دەكاتەوە، وەكو تەمەن كورتی نەخۆشی دڵ، جەڵتەی دڵ، جەڵتەی دەماغ،  شەكرە لە جۆری 2، هەندێك شێرپەنجەی وەك زراو و مەمك، نەخۆشیە دەروونیەكان، ئازاری جومگە، ماسولكە، بەردی زراو، نەخۆشی گورچیلە، هەناسە تووندی، چەندین نەخۆشی دیكە.

*چارەسەری كێش زۆری ئاسان نییە، بەڵام ئەكرێت بەزیاتر خۆ ڕۆشنبیركردن و تێگەیشتن لە حاڵەتەكە، گرفتەكە بەرەو چارەسەر بڕوات، لەگەڵ ئەوەشدا ڕاستەوخۆ ڕێجیم كردن، خۆراك كەمبكرێتەوە زۆر هەڵەیە، لەبەرئەوەی ئەم دابەزینی كێشە كاتیە دوای ماوەیەك دەگەڕێتەوە سەر هەمان دۆخی جارانی، كێشەكە زیاد دەكاتەوە لەماوەیەكی كەمتردا، ئەگەری نەخۆشیەكانیش زیاتر دەبێت.

*كەوایە ڕەچاوكردنی ئەم خاڵانە سودمەندت دەكات لە دابەزاندنی كێشدا.

1-هێوركردنەوەی مێشك، بیركردنەوەی باش و خۆش، كەمكردنەوەی دڵەڕاوكێ و خەفەت خواردن.

2-خەوتن بەباشی بۆماوەی (7-8) كاتژمێر زۆر بەسوودە بۆ دابەزاندنی كێش.

3-وەرزشكردن ڕۆژی نیو كاتژمێر، هەفتەی (5) جار ڕۆیشتنی خێرا یان ڕاكردن.

4- (10-12) پەرداخ ئاو بخورێتەوە لە ڕۆژێكدا، هەروەها نیو كاتژمێر پێش نانخواردن پێویستە بڕێك ئاو بخورێتەوە.

5-خواردنی تەندروست، لەماڵەوە ئامادەبكرێت.

6-میوەو سەوزەواتی ڕووەكی جۆراوجۆر، زیاتر گرنگی پێ بدرێت، بەتایبەتی (سپێناغ، بڕۆكولی، قەڕنابیت، كەلەرم، كاهو، كولەكە، خەیار، تەماتە، پیاز، سیر، گێزەر، سڵق….).

لەگەڵ هەموو ئەمانەشدا خواردنی، چای سەوز،  گروپی بقولیاتەكان وەك” نۆك، پاقلە، فاصۆلیا، نیسك، ماش، لۆبیا، نانی كەپەك، گوێزو بادام”.

*كەمكردنەوەی ئەم خواردنانە سودی دەبێت بۆ كەمكردنەوەی كێش، بەشێوەیەكی ڕێك و پێك:

گۆشتی سور، مریشك، برنج، ڕۆن (چەوری)، نان و سەمونی سپی، شەكر، پەنیرو شیرەمەنیەكان، ماستاو، خورما.

*تەرككردنی ئەم خۆراكانە: “خواردنەوە گازیەكان، شەربەت، كەباب، هەمبەرگر، لەفەی حازركراوی بازاڕ، جپس، نەستەلە، بسكیت، پیتزا، ئایسكریم، نەخواردنی میوە لەكاتی شەواندا، كولیچە، كێك، پاقلاوە، بورمە، محەلەبی، كاستەر، قەیماغ”.

د. بینایی كامەران عارف

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له‌سوده‌كانى خۆر بێبه‌ش مه‌به‌و له‌ زیانه‌كانیشى خۆت بپارێزه‌

و: نێرگز محى الدینبه‌هۆى نزیك بوونه‌وه‌ى وه‌رزى گه‌رماو كاتى سه‌یران و چوونه‌ده‌ره‌وه‌كان‌و به‌ركه‌وتنى ڕاسته‌وخۆی تیشكى …

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