هه‌ینی , نیسان 19 2024

كاریگه‌رى وه‌رزش له‌ماوه‌ى دووگیانیدا له‌سه‌ر دایك و كۆرپه‌له‌

ئا: نێرگز محی الدین
له‌ڕابردوودا ژنى دووگیان ئامۆژگارى ده‌كران كه‌ نه‌جوڵێن و پشوو بده‌ن، بۆ ئه‌وه‌ى ماندوو نه‌بن یاخود زیان به‌كۆرپه‌له‌كه‌یان نه‌گات. به‌ڵام له‌م ساڵانه‌ى دواییدا به‌پێچه‌وانه‌وه‌ ئامۆژگارى ژنانى دووگیان ده‌كرێت تا چه‌ند ده‌كرێ بجوڵێن و وه‌رزش بكه‌ن، بۆ ته‌ندروستییه‌كى باشترو منداڵبوونێكى ئاسانتر.
وه‌رزشكردن كاریگه‌رییه‌كى ته‌واوى هه‌یه‌ له‌سه‌ر كه‌مكردنه‌وه‌ى نیشانه‌كان و ناڕه‌حه‌تیه‌كانى ماوه‌ى دووگیانى وه‌ك تووشبوون به‌شه‌كره‌ ئازارى به‌شى خواره‌وه‌ى پشت و به‌رزبوونه‌وه‌ى یاخود نزمبوونه‌وه‌ى فشارى خوێن، هه‌روه‌ها كاریگه‌رى ته‌واوى هه‌یه‌ له‌سه‌ر گه‌شه‌ى مێشكى منداڵه‌كه‌، هه‌روه‌ها ده‌توانێ باشتر خۆى بگونجێنێ له‌ناو سكى دایكیدا، دیسانه‌وه‌ كاریگه‌رى هه‌یه‌ له‌سه‌ر گه‌ڕانه‌وه‌ى له‌شى دایكه‌كه‌ بۆ بارى ئاسایى خۆى زیاتر له‌و ژنانه‌ى كه‌ وه‌رزش ناكه‌ن.
لێره‌دا سوودو گرنگى وه‌رشكردن ده‌خه‌ینه‌ به‌رچاو:
1-زیادكردنى وزه‌ى پێویست:
له‌ماوه‌ى دووگیانیدا وزه‌یه‌كى زۆر پێویسته‌، دایك وزه‌یه‌كى باش سه‌رف ده‌كات، بۆ جێگره‌وه‌ى ئه‌و وزه‌یه‌ پێویستى به‌ وه‌رزشكردن هه‌یه‌. وه‌رزشێكى باش و ڕێك و پێك له‌كاتى گونجاودا ئه‌نجام بدرێ، كاریگه‌رى هه‌یه‌ له‌سه‌ر به‌هێزكردنى ماسولكه‌كان و به‌هێزكردنى سوڕى خوێن ودلأ. له‌م كاته‌شدا خانمى دووگیان كه‌متر هه‌ست به‌ماندووبوون ده‌كات و وزه‌یه‌كى كه‌مترى له‌ده‌ست ده‌چێ هه‌ر بۆیه‌ ئه‌توانى به‌ئاسانى كاره‌كانى ڕۆژانه‌ى ئه‌نجامبدات بۆ نموونه‌ بازاڕكردن و، مانه‌وه‌ى بۆ ماوه‌یه‌كى زۆر له‌سه‌ر كورسى كاره‌كه‌ى نابێته‌ هۆى بێزاربوون و ماندووبوونى. هه‌ر بۆیه‌ لێكۆڵه‌ره‌كانى كۆلێژى ئه‌مه‌ریكى بۆ نه‌خۆشیه‌كانى ژنان و مندالأبوون ئامۆژگارى ژنانى دووگیان ده‌كه‌ن كه‌ڕۆژانه‌ بۆ ماوه‌ى 30خوله‌ك وه‌رزشێكى مام ناوه‌ند بكه‌ن، به‌مه‌رجێ دوو گیانیه‌كى گیروگرفتاوی نه‌بێت.
2-بۆ خه‌وێكى باشتر وه‌رزش بكه‌:
كاتێك مرۆڤ كێشێكى هه‌ڵگرتووه‌ زۆر زه‌حمه‌ته‌ بتوانێ بارێكى گونجاو بدۆزێته‌وه‌ بۆ ئه‌وه‌ى بخه‌وێ، هه‌ر بۆیه‌ ئه‌مه‌ ته‌واو بۆ ژنى دووگیان وایه‌، چونكه‌ نزیكه‌ى 15پاوه‌ن له‌سكیدا هه‌ڵگرتووه‌، هه‌روه‌ها ئه‌م كێشه‌ نائارامى توشى دایكه‌كه‌ ده‌كات له‌وانه‌:
(له‌ڕٍووى ده‌روونیه‌وه‌ نائاسوده‌یه‌و نائارامه‌، میزكردنى به‌رده‌وام، گه‌ده‌ سوتانه‌وه‌و خواردن هه‌رس نه‌كردن به‌ڕێك و پێكى، تووڕه‌بوون، خه‌و تێكچوون، ئازارى پێیه‌كان و هه‌ست به‌ماندووبوونى قاچه‌كان، دلأ تێكهه‌ڵاتن، پرخه‌ پرخ، خه‌وى ناخۆش بینین، ترس له‌منداڵه‌كه‌).
به‌ڵام وه‌رزشكردن وات لێ ده‌كات له‌م كێشانه‌ ڕزگارت بێت.
3- كه‌مكردنه‌وه‌ى ناڕه‌حه‌تیه‌كانى كاتى دووگیانى:
وه‌رزشكردن به‌ڕێك و پێكى ده‌بێته‌ هۆى به‌هێزبوونى ماسولكه‌كان، له‌م باره‌شدا دایكى دووگیان ئه‌توانێت ئاسانتر كۆنترۆڵى ئازاره‌كان و ناڕه‌حه‌تیه‌كانى دووگیانه‌كه‌ى بكات‌و، كه‌متر هه‌ست به‌ بێزارى بكات، وه‌رزش ئازارى پشت كه‌م ده‌كاته‌وه‌. هه‌روه‌ها سوڕى خوێن زیاد ده‌كات و چالاكى ده‌كات. (مه‌له‌كردن) یارمه‌تى به‌هێزكردنى ماسولكه‌ ده‌دات به‌تایبه‌ت ماسولكه‌كانى سك.
4- ئاماده‌كارى بۆ مندالأ بوون:
وه‌رزشكردن وا ده‌كات هه‌ستێكى خۆش و ئارامت هه‌بێت و شێوه‌یه‌كى ڕٍێكترو باشتر ده‌داته‌ خانمى دوو گیان، هه‌روه‌ها ئاماده‌كارییه‌كى باشتر له‌جه‌سته‌یدا ڕووده‌دات كه‌ هاوكاره‌ بۆ مندالأ بوونێكى ئاسانتر به‌ شێوه‌یه‌كى ئاسایى. له‌م باره‌شدا پێویسته‌ ماسولكه‌كانى ده‌ورى كۆئه‌ندامى زاوزێ به‌هێزبكرێت له‌گه‌لأ ماسولكه‌كانى خواره‌وه‌ى سك و پشت به‌م شێوازانه‌:
*وه‌ك چۆن میزێكى زۆر له‌میزه‌ڵدانت هه‌یه‌، به‌ڵام ناته‌وێت بیكه‌یت چۆن خۆت توند ده‌كه‌یت به‌و شێوه‌یه‌ ناو له‌شت توندبكه‌و خاوى بكه‌ره‌وه‌ بۆ ماوه‌ى 10چركه‌ ڕاى بگره‌ دواتر دووباره‌ى بكه‌ره‌وه‌ بۆ ماوه‌ى 3جار هه‌ر جارێك 10جار دووباره‌ى بكه‌ره‌وه‌، ئه‌مه‌ واده‌كات ماسولكه‌كانى خواره‌وه‌ى حه‌وز به‌هێزبن. ئه‌مه‌ش كاریگه‌رى ته‌واوى هه‌یه‌ له‌سه‌ر پاڵنانى منداڵه‌كه‌ له‌كاتى بوندا وه‌ یارمه‌تى زوو چاك بوونه‌وه‌ ئه‌دات.
*سوڕاندنى حه‌وز بۆ پێشه‌وه‌و بۆ دواوه‌:
ڕاوه‌ستان له‌سه‌ر هه‌ر چوارپه‌ل و گۆشه‌ى وه‌ستانى ئه‌ژنۆو حه‌وز 90ده‌ره‌جه‌ بێت، به‌هێواشى ئانیشكت بنوشتێته‌وه‌ له‌و كاته‌دا ده‌بێت پشتت به‌شێوه‌یه‌كى چاڵێكى تیا دروست بكه‌ین پاشان به‌هێواشى ئه‌نیشكه‌كانت ڕێك بكه‌ره‌وه‌و كه‌وانه‌ى پشتت پێچه‌وانه‌وه‌ ببێت، به‌شێوه‌ی قۆقزى بێت بۆ سه‌ره‌وه‌ هه‌ولأ بده‌ هه‌ست به‌ جوڵه‌ى ئێسكى حه‌وزت بكه‌یت.
*چیچكان كردن: ژنى دوو گیان ده‌بێت بوه‌ستێ قاچى به‌هێنده‌ى پانى شانى كراوه‌ بێت هه‌ردوو ده‌ستى بۆ پێشه‌وه‌ ڕێك بكات پاشان به‌هێواشى نزم ده‌بێته‌وه‌، جوڵه‌ ئه‌بێت به‌ته‌نها له‌جومگه‌ى ئه‌ژنۆو حه‌وزو ڕووبدات، پاشان به‌هێواشى ڕێك بێته‌وه‌، نابێت ڕێگه‌ بدات پشتى بنوشتێته‌وه‌.
5- كه‌مكردنه‌وه‌ى ستریس و به‌رزكردنه‌وه‌ى وره‌ى دایكه‌كه‌:
بوونى مندالأ واته‌ گۆڕانى شێوازى ژیان، ئه‌زمونێكى نوێشه‌ له‌ژیاندا له‌هه‌مان كاتیشدا ده‌بێته‌ هۆى دلأته‌نگى و وروژاندنى ڕۆحى توڕه‌بوونێكى كاتى دوودڵى و زۆر هه‌ستى تر كه‌ به‌ره‌و نائارامى ده‌رونیت ده‌به‌ن، له‌لێكۆڵینه‌وه‌كاندا ئه‌وه‌ سه‌لمێنراوه‌ كه‌ وه‌رزشكردن ڕێژه‌ى سیراتۆنین زیاد ده‌كات له‌ مێشكى مرۆڤ كه‌ ئه‌وه‌ش كاریگه‌رى ته‌واوى هه‌یه‌ له‌سه‌ر مه‌زاجى مرۆڤ و واده‌كات هه‌ستێكى ئارامترت هه‌بێت .
6- هه‌ست به‌باشكردنى شێوه‌ى ڕووخسار:
كاتێ ژنى دووگیان سه‌یرى خۆى ده‌كات كه‌ شێوه‌و ڕوخسارى شێواوه‌ له‌وانه‌یه‌ هه‌ستى ناخۆشى هه‌بێت یان ده‌پرسێ ئاخۆ وه‌كو خۆى لێدێته‌وه‌. ئه‌م بیركردنه‌وه‌ نێگه‌تیڤه‌ كاریگه‌رى خراپى له‌سه‌ر كۆرپه‌له‌كه‌ش ده‌بێت، بۆیه‌ ئاگاداربوون له‌وه‌ى كه‌چه‌ند كێشى زیاد ده‌كات و چه‌ند گۆڕانكارى به‌سه‌ردادێت، به‌رده‌وام چونه‌ لاى پزیشكى تایبه‌ت به‌دووگیانیه‌كه‌ى هۆكاره‌ بۆ باشكردنى بارى ده‌روونى و ڕێنمونى كردنى به‌ چۆنیه‌تى وه‌رزشكردن و ماوه‌كه‌ى و كامه‌ وه‌رزش بكات بۆ هه‌ر مانگێكى دوو گیانیه‌كه‌ى.
7- گه‌ڕانه‌وه‌ى له‌ش بۆ شێوه‌ى پێشووى به‌ خێرایى:
ئه‌مه‌ هانده‌رێكى باشه‌ بۆ خانمان كه‌ وه‌رزش بكه‌ن، چونكه‌ هه‌مووان ئه‌یانه‌وێ شێوه‌ى له‌شیان وه‌كو خۆى لێبێته‌وه‌ بۆیه‌ به‌هێزكردنى ماسولكه‌كان و ڕاهێنان پێیان وا ده‌كات دواى مندالأ بوونه‌كه‌ زوو ماسولكه‌كان بگه‌رێنه‌وه‌ بارى ئاسایى خۆیان. (ڕٍیچێكك ئیزابێل بانك) ده‌ڵێت كه‌ دواى 6مانگ له‌مندالأ بونه‌كه‌م گه‌ڕاومه‌ته‌وه‌ بارى ئاسایى جارانم ئه‌و وه‌رزشانه‌ى ئه‌مكرد ڕۆیشتن به‌شێوه‌یه‌كى مامناوه‌ند بۆ ماوه‌ى نیوكاتژمێرو هه‌موو ڕۆژێك مه‌له‌كردن، به‌ڕاستى ئارامیان پێ ده‌به‌خشیم.
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