دوو شه‌ممه‌ , تشرینی یه‌كه‌م 2 2023

له‌سوده‌كانى خۆر بێبه‌ش مه‌به‌و له‌ زیانه‌كانیشى خۆت بپارێزه‌

و: نێرگز محى الدین
به‌هۆى نزیك بوونه‌وه‌ى وه‌رزى گه‌رماو كاتى سه‌یران و چوونه‌ده‌ره‌وه‌كان‌و به‌ركه‌وتنى ڕاسته‌وخۆی تیشكى خۆر له‌ پێست‌و جه‌سته‌مان، پێویسته‌ ئاگادارى پێست و ته‌ندروستیمان بین، بۆیه‌ له‌م 30 خاڵه‌دا سود و زیانه‌كانى خۆرمان خستۆته‌ ڕوو:
سووده‌كانى به‌ركه‌وتنى تیشكى خۆر:
1-تیشكى خۆرى مامناوه‌ند تواناى دابینكردنى ڤیتامین (D) هه‌یه‌ بۆ له‌ش.
ئه‌م ڤیتامینه‌ داده‌نرێ به‌ ڤیتامینى خۆر. هه‌رچه‌نده‌ خۆر یارمه‌تى گه‌شه‌ى ئێسك‌و هه‌ڵمژینى كالیسیۆم ده‌دات، دروستكردنى ڤیتامین D ده‌ست پێده‌كات كاتێ خۆر ((7-Dehdrocholestrol ده‌گۆڕێت بۆ ڤیتامین D به‌تایبه‌ت ڤیتامین D3 كه‌ به‌ڕێگه‌یه‌كى گرنگى گۆڕینى ڤیتام ین D داده‌نرێت به‌ شێوه‌یه‌كى سروشتى، هه‌روه‌ها تیشكى خۆر یارمه‌تى منداڵ ده‌دات بۆ گه‌شه‌یه‌كى باشتر و به‌رزبونى باڵاى، به‌ تایبه‌ت له‌ كاتى چالاكیه‌كانى منداڵ له‌ ده‌ره‌وه‌ى ماڵ له‌به‌ر هه‌تاو وه‌ك ویارى تۆپی پێ و باسكه‌..هتد.
2- یارمه‌تی خه‌وێكى باش ده‌دات: كاتێك تیشكى خۆرى مامناوه‌ند به‌ر چاوه‌كانت ده‌كه‌وێت، ده‌مارى (ئۆپتیك) مه‌سج ئه‌نێرێ بۆ مێشك و ئه‌ویش هه‌ڵده‌سێ به‌ده‌ردانى میالتۆنین (یه‌كێكه‌ له‌و هۆرمۆنانه‌ى كه‌ یارمه‌تیده‌رن بۆ خه‌وێكى قووڵ و ئارام) ڕژینه‌كانى میشك چالاك ده‌بن و میلاتۆنینى زیاتر ده‌رده‌ده‌ن.
3-ڕێگرى ئه‌كات له‌ توش بون به‌شێرپه‌نجه‌ى پڕۆستات: به‌ركه‌وتنى تیشكى خۆرى مامناوه‌ند هۆكارى ڕێگریكردنه‌ له‌م نه‌خۆشیه‌، چونكه‌ زۆر به‌ركه‌وتنى تیشكى خۆر هۆكارێكه‌ بۆتوشبون به‌و نه‌خۆشیه‌، له‌ لێكۆڵینه‌وه‌ به‌ناوبانگه‌كانى زانایاندا هاتووه‌ كه‌ له‌ وڵاته‌گه‌رمه‌كانى وه‌ك ئه‌فریقا، رێژه‌ى توشبون به‌م نه‌خۆشیه‌ زۆره‌و ڕێژه‌ى مردن به‌ ڕێژه‌ى %45 به‌ هۆى شێرپه‌نجه‌ى پڕۆستاته‌وه‌یه‌. له‌گه‌ڵ ئه‌مه‌شدا كه‌مى به‌ركه‌وتنى تیشكى خۆریش هۆكاره‌ بۆ توشبون به‌م نه‌خۆشیه‌ كه‌ له‌لایه‌ن زانكۆى كالیفۆڕنیاوه‌ سه‌لمێنراوه‌، كه‌واته‌ كه‌ له‌وڵاتى خۆمان ده‌توانرێ سوود له‌تیشكى خۆری مامناوه‌ند وه‌ربگیرێ.
4-كۆنترۆڵى كۆرتیزۆڵ ئه‌كات: كۆرتیزۆڵ یه‌كێكه‌ له‌ هۆكاره‌كانى سترێس. به‌پێى لێكۆڵینه‌وه‌كان به‌رزى ئاستى كۆرتیزۆڵ ئه‌بێته‌ هۆى كه‌مبونه‌وه‌ى كێش. له‌ لێكۆڵینه‌وه‌یه‌كى زانكۆى كۆلۆرادۆدا هاتوه‌ كه‌ تیشكى خۆر ده‌بێته‌ هۆى كه‌م كردنه‌وه‌ى ڕێژه‌ى كۆرتیزۆڵ له‌خوێندا.
5- بۆ ڕزگار بوون له‌ نه‌خۆشى نائارامى وپه‌ستانى ئه‌م نه‌خۆشیه‌ لاى هه‌ندێ خه‌ڵك زیاتر له‌ وه‌رزى زستاندا ده‌رده‌كه‌وێت، به‌هۆى به‌رنه‌كه‌وتنى تیشكى خۆرى پێویست، به‌كردنه‌وه‌ى په‌نجه‌ره‌ى ژوورو به‌ركه‌وتنى بڕێك خۆر، مه‌زاجێكى باش و ئارام ئه‌گه‌ڕێنێته‌وه‌. به‌ پێى لێكۆڵینه‌وه‌یه‌ك كه‌ له‌ وڵاتى ئیتاڵیا له‌ ساڵى 2001 ئه‌نجام دراوه‌، ده‌ڵێ: “تیشكى خۆر له‌ 5-9 ى به‌یانى و له‌كاتى خۆر ئاوابووندا له‌ كات ژمێر 4-6ى ئێواره‌ كاریگه‌رى باشى هه‌یه‌ له‌سه‌ر ته‌ندروستى پێست و خۆرێكى سه‌لامه‌ته‌و هیچ كاریگه‌ریه‌كى خراپى نیه‌. له‌مانه‌ش زیاتر كاریگه‌رى هه‌یه‌ له‌سه‌ر په‌ستانى خوێن و ڕێكخستنى ئه‌نسۆلین، هه‌روه‌ها گۆڕینى كاربۆهیدرات و چه‌ورى بۆ ووزه‌.
به‌پێى لێكۆڵینه‌وه‌یه‌كى زانكۆى هارفارد له‌ ساڵى 2008دا ده‌ڵێ:” كه‌مى به‌ركه‌وتنى تیشكى خۆر ده‌بێته‌ هۆى به‌رزبوونه‌وه‌ى په‌ستانى خوێن” له‌ لێكۆلینه‌وه‌یه‌كى تردا هاتوه‌ كه‌ خۆر كاریگه‌رى ڕاسته‌خۆى هه‌یه‌ له‌سه‌ر نه‌خۆشیه‌كانى كۆئه‌ندامى سوڕان و ڤیتامین D نۆرمه‌ڵ ڕاگرتنى په‌ستانى خوێن.
6-كایگه‌رى هه‌یه‌ له‌سه‌ر توشنه‌بوون به‌ پووكانه‌وه‌ى ئێسك: به‌پێى لێكۆڵینه‌وه‌ى زانایانى ئوستورالى كه‌م به‌ركه‌وتنى خۆر ده‌بێته‌ هۆى پوكانه‌وه‌ى ئێسك وه‌ نه‌خۆشیه‌كى باوه‌ له‌ وڵاتانى ئه‌وروپا و ئه‌مه‌ریكاى باكور.
7-كاریگه‌رى هه‌یه‌ له‌سه‌ر توش نه‌بوون به‌ شێرپه‌نجه‌ى مه‌مك: ئامۆژگارى ژنانى توشبو به‌و نه‌خۆشیه‌ ده‌كرێ كه‌ ڕۆژانه‌ بچنه‌ به‌ر هه‌تاو، ئه‌مه‌ش وه‌كو چاره‌سه‌ر به‌كار ده‌هێنرێت. پێش توشبون به‌ نه‌خۆشیه‌كه‌ به‌ركه‌وتنى تیشكى خۆرى مامناوه‌ند كاریگه‌رى هه‌یه‌ له‌سه‌ر ڕێگریكردن له‌ تووشبون به‌م نه‌خۆشیه‌.
8-ئه‌بێته‌ هۆى له‌ناوبردنى به‌كتریا: داهێنانێك له‌لایه‌ن سه‌ربازێكى ئه‌ڵمانیه‌وه‌ داهێنرا له‌ ساڵى 1903دا كه‌خه‌ڵاتى ئۆسكاری پێبه‌خشرا. داهێنانه‌كه‌شى ئه‌وه‌بوو تیشكى خۆرى به‌كارهێنا وه‌ك و چاره‌سه‌ر بۆ چاره‌سه‌ركردنى برین و به‌كتریاوى بوون. هه‌روه‌ها یارمه‌تیده‌ره‌ بۆ كێشه‌كانى پێست وه‌ك و زیپكه‌و ئه‌گزیما و سه‌ده‌فیه‌و كه‌ڕووى پێست.
9-بۆری خوێنه‌كان پاك ده‌كاته‌وه‌و یارمه‌تى زیادكردنى بڕى ئۆكسجین ده‌دات له‌ خۆێندا: به‌ پێى لێكۆڵینه‌وه‌ پزیشكیه‌كان له‌ ئه‌وروپا، تیشكى خۆر ئه‌توانێ بۆریه‌ خوێنه‌كان پاك بكاته‌وه‌و ڕێگرى ئه‌كات له‌ ڕه‌ق بوونى بۆریه‌ خوێنه‌كان، یارمه‌تى خێرا گواستنه‌وه‌ى ئۆكسجین ده‌دات بۆ هه‌موو به‌شه‌كانى له‌ش.چاره‌سه‌رێكى باشه‌ بۆ گه‌شه‌ى ماسوولكه‌كان هه‌بونى له‌شیكى ڕێك.
10-ده‌زگاى به‌رگرى له‌ش به‌هێز ده‌كات: كاتێك خۆر به‌ر له‌شى مرۆڤ ده‌كه‌وێ بڕێكى زیاتر خڕۆكه‌ى سپى دروست ده‌بێت، ئه‌مه‌ش به‌رگرى له‌ له‌ش ئه‌كات له‌ توشبوون له‌ هه‌موو جۆره‌ هه‌وكردنێك.
11-بۆ توشبوانى ئه‌لزه‌هایمه‌ر به‌سوده‌: لێكۆڵینه‌وه‌ پزیشكیه‌كان ئه‌وه‌یان ده‌رخستوه‌ كه‌ تیشكه‌ خۆر یارمه‌تى ده‌رێكى باشه‌ بۆ ڕێكخستنه‌وه‌ى ژیانیان وه‌ باشتر كردنى ته‌ندروستیان.
12-چاره‌سه‌ره‌ بۆ نه‌خۆشى سه‌ده‌فیه‌: بۆ ئه‌وانه‌ى توشى سه‌ده‌فیه‌ (پێست هه‌ڵدان) بون سودى زۆره‌، زاناكان ئه‌ڵێن توشبوان به‌ڕێژه‌ى %84 سود مه‌ندبوون و به‌ره‌و باشتر چوون.
13-یارمه‌تى باشكردنى مه‌زاجى مرۆڤ ده‌دات: یارمه‌تى ڕژێنه‌كانى مێشك ده‌دات به‌ ده‌ردانى ڕژێنى كیمیاى تایبه‌ت كه‌ پێى ده‌وترێ (tryptamines) ئه‌میش یارمه‌تیده‌ره‌ بۆ باشكردنى مه‌زاجى مرۆڤ.
14-یارمه‌تى كه‌م كردنه‌وه‌ى نیشانه‌كانى پێش سووڕى مانگانه‌ ده‌دات: یارمه‌تى خانمان ده‌دات بۆ كه‌مكردنه‌وه‌ى نیشانه‌كانى پێش سووڕى مانگانه‌ وه‌كو دڵته‌نگى مه‌زاجى خراپ و ناڕه‌حه‌تیه‌ جه‌سته‌ییه‌كان و تێكچوونى باره‌ كۆمه‌لایه‌تیه‌كان.
15-یارمه‌تیده‌ره‌ بۆ چاره‌سه‌رى په‌تا وه‌رزییه‌كان: ئه‌گه‌ر توشى په‌تابویت و نیشانه‌كانى پژمه‌ و بریندار بوونى قوڕگ و ئاولێهاتنى لووت و ئازارى ماسولكه‌و كۆكه‌ بوویت، له‌هه‌فته‌یه‌كدا 3 جار بچۆره‌ به‌ر هه‌تاو ئه‌وا %40ى نه‌خۆشییه‌كه‌ت چاره‌سه‌ر ئه‌كات.
16-كۆنترۆڵى زیادبونى كێش ده‌كات: ئه‌توانرێ تیشكى خۆر به‌كار بهێنرێ بۆ وروژاندنى ڕژێنى (سایرۆید) ئه‌میش هه‌ڵده‌سێ به‌ سووتان و كۆنترۆڵكردنى چه‌ورى له‌ش، به‌مه‌ش ئه‌توانرێ وه‌كو خۆپاراستن له‌ قه‌ڵه‌وبوون به‌كار بهێنرێ.
17-حه‌زى سێكسى زیادده‌كات: به‌ركه‌وتنى تیشكى خۆر له‌ پشت و سنگ ڕێگه‌یه‌كى باشه‌ بۆ زیاد ده‌ردانى هۆڕمۆنه‌ سێكسیه‌كان.
18-له‌لێكۆڵینه‌وه‌یه‌كى زانستیدا سه‌لمێنراوه‌ كه‌ خۆر یارمه‌تیده‌ره‌ بۆ كه‌مكردنه‌وه‌ى ماندوێتى و زیادكردنى هه‌ڵمژینى ڤیتامینه‌كان و وزه‌. له‌پاڵ ئه‌مانه‌شدا ده‌ردانى ئه‌درینالین كه‌مده‌كاته‌وه‌ و به‌رهه‌مهێنانى (ئیندرۆپین) زیادده‌كات كه‌ ئارامی و دڵخۆشى به‌ مرۆڤ ده‌به‌خشێ.
19-ده‌زگاى به‌رگرى له‌ توشبوون به‌ نه‌خۆشى ئه‌پارێزێ: به‌پێى لێكۆڵینه‌وه‌كانى ته‌ندروستى ژینگه‌یى تیشكى خۆر كاریگه‌رى هه‌یه‌ له‌سه‌ر ده‌زگاى به‌رگرى له‌ش و توش نه‌بوون به‌ نه‌خۆشیه‌كانى سه‌ده‌فیه‌ و هه‌وكردنى درێژخایه‌نى پێست، هه‌روه‌ها كاریگه‌رى پۆزه‌تیفى هه‌یه‌ له‌سه‌ر توشبوانى نه‌خۆشى ڕه‌بوه‌.
20- ئه‌گه‌رى توشبون به‌ نه‌خۆشى ڕۆماتیزم كه‌مده‌كاته‌وه‌: تیشكى هه‌تاوى به‌یانیان ده‌بێته‌ هۆى به‌رهه‌مهێنانى ڤیتامین D و ئه‌مه‌ش وا ئه‌كات مه‌ترسى توش بوون به‌م نه‌خۆشیه‌ كه‌مبێته‌وه‌.
21- به‌ سووده‌ بۆ ژنانى دووگیان: ڤیتامینD یه‌كێكه‌ له‌ خۆراكه‌ گرنگه‌كانى ماوه‌ى دووگیانى، به‌ پێى لێكۆڵینه‌وه‌كان ڤیتامین د وا ئه‌كات مه‌ترسى له‌دایكبوونى پێشوه‌خت كه‌مبكاته‌وه‌ و تیشكى خۆر نه‌ك هه‌ر بۆ دایكه‌كه‌ به‌ڵكو بۆ منداڵه‌كه‌ش به‌ سوده‌. به‌پێى لێكۆڵینه‌وه‌یه‌كى پزیشكه‌كانى زانكۆى میكگان له‌ ئه‌مریكا كه‌ له‌سه‌ر 40 ژنى دووگیان ئه‌نجامیان داوه‌ پێدانى ڤیتامین Dڕێژه‌ى خوێنیان بۆ دوو هێنده‌ به‌رز بۆته‌وه‌و كێشه‌ ده‌رونیه‌كانى ماوه‌ى دوگیانیان نه‌بوه‌، هه‌روه‌ها هه‌وكردنى ده‌ورى كۆئه‌ندامى زاوزێشیان نه‌بوه‌و ڕزگاربوون له‌ نه‌شته‌رگه‌رى و مه‌ترسى كێشه‌كانى دڵ و مێشك و سییه‌كان.
22- چالاكى گورچیله‌كان زیادده‌كات: به‌سوده‌ بۆ گورچیله‌كان كاتێك تیشكى هه‌تاوى مامناوه‌ند به‌ر له‌شى مرۆڤ ده‌كه‌وێ ئه‌وا گورچیله‌كان چالاك ده‌بن بۆ كردنه‌ده‌ره‌وه‌ى پاشماوه‌ى ده‌رمان و هه‌ر مادده‌یه‌كى زیان به‌خشیتر كه‌ له‌له‌شدا هه‌ن.
23-چالاكیه‌ جه‌سته‌ییه‌كان زیاد ده‌كات: كاتێ مه‌زاجێكى باشت هه‌بێ ئه‌وا زیاتر چێژ وه‌ر ده‌گریت له‌ چالاكییه‌كانى ده‌ره‌وه‌ى ماڵ وه‌كو سه‌ركه‌وتن به‌سه‌ر شاخ و مه‌له‌كردن و ڕاوه‌ ماسى و سه‌یرانكردن …
پێویسته‌ له‌پاڵ سوده‌ زۆره‌كانى تیشكى هه‌تاودا، توشى زیانه‌كانى زۆر مانه‌وه‌ له‌به‌ر تیشكى هه‌تاوى تیژ نه‌بیت. چونكه‌ زۆر مانه‌وه‌ له‌به‌ر تیشكى خۆرى به‌تین زیاتى بۆ له‌ش هه‌یه‌
زیانه‌كانى تیشكى هه‌تاو:
1- زۆر مانه‌وه‌ له‌به‌ر هه‌تاو ئه‌گه‌رى سوتانى پێستى هه‌یه‌، به‌ تایبه‌ت ئه‌و به‌شانه‌ى له‌ش كه‌ ڕاسته‌وخۆ تیشكى هه‌تاوه‌كه‌ى به‌ر ئه‌كه‌وێ, خانه‌كانى پێست توشى زیان ده‌بنه‌وه‌ به‌ به‌ركه‌وتنى تیشكى سه‌روو وه‌نه‌وشه‌یى، خوێن زیاتر دێته‌ ئه‌و ناوچه‌یه‌و سوور بوونه‌وه‌ ڕوده‌دات.ۆئه‌گه‌ر زۆر زۆر بچیته‌ به‌ر هه‌تاو ئه‌وا ئه‌گه‌رى توشبوون به‌ شێرپه‌نجه‌ زیاد ده‌كات.
2-هۆكارێكه‌ بۆ توش بوون به‌ شێرپه‌نجه‌ى پێست: له‌ ڕاستیدا تیشكى سه‌روو وه‌نه‌وشه‌ى له‌خۆردا هۆكاره‌ بۆ توشبوون به‌ شێرپه‌نجه‌. زۆر جۆرى جیاواز شێرپه‌نجه‌ هه‌ن به‌ڵام 3 جۆریان زۆر تر باون وه‌كو(melanoma, squamous cell carcinoma, basal cell carcinoma ) . melanoma له‌ناو ئه‌مانیشدا باوترین جۆریانه‌. به‌ركه‌وتنى بڕێكى دیارى كراو له‌ هه‌تاو له‌ پێش ته‌مه‌نى بیسته‌كان كاریگه‌رى ئه‌بێت له‌سه‌ر كه‌متر توشبوون به‌ Melanoma .
3-تیشكى سه‌روو وه‌نه‌وشه‌یى كاریگه‌رى خراپى هه‌یه‌ له‌سه‌ر ده‌زگاى به‌رگرى له‌ش. زاناكان ده‌ڵێن كه‌ سوتاوى خۆر واده‌كات خڕۆكه‌ سپییه‌كانى خوێن كاری خۆیان نه‌كه‌ن بۆماوه‌ى 24 كاتژمێر. ئه‌مه‌ش كاریگه‌رى هه‌یه‌ له‌سه‌ر له‌ش تواناى به‌رگرى نه‌بێت دژى میكرۆب و به‌كتریاو فایرۆس و هه‌وكردن به‌ هۆى كه‌ڕوه‌كانه‌وه‌.
4-تیشكى هه‌تاو كاریگه‌رى خراپى هه‌یه‌ له‌سه‌ر شانه‌كانى چاوو كه‌ پێیان ده‌وترێ (photokeratitis,snow blindness ) كه‌ بۆ چه‌ند ڕۆژێ چاو ناتوانێ شته‌كان به‌ ڕێكو پێكى ببینێ، ئه‌ مه‌ش دیسان له‌ داهاتوشدا كاریگه‌رى ده‌بێت له‌سه‌ر نه‌خۆشییه‌كانى چاو. زاناكانى كۆمه‌ڵه‌ى ته‌ندروستى ئه‌مریكى له‌ ساڵى 1998 دا ئه‌وه‌یان ده‌رخست كه‌ هه‌تاو كاریگه‌رى خراپى ده‌بێت بۆ سه‌ر شه‌به‌كه‌ى چاو شانه‌كانى ترى چاو.
5- به‌ركه‌وتنه‌كانى پێست زیادده‌كات: تیشكى سه‌روو وه‌نه‌وشه‌ى له‌ ناوچه‌ى به‌ركه‌وتنى هه‌تاو خاڵى سورى سه‌ر پێست زیادده‌كات و خانه‌ى پێش شێرپه‌نجه‌ى دروست ده‌كات كه‌ پێشیان ده‌وترێ ((Actinic keratosis .ئه‌م به‌ركه‌وتنه‌ زیاتر له‌سه‌ر گوێ و ده‌م وچاو و پشتى ده‌سته‌كان ده‌رده‌كه‌وێ. ((Actinic keratosis هه‌مان شێوه‌ى ماڵه‌ى هه‌یه‌ كه‌ له‌ ژنانى دووگیاندا ده‌رده‌كه‌وێ.
6- تیشكى سه‌روو وه‌نه‌وشه‌یى واده‌كات كه‌ زووتر و به‌ته‌مه‌ن تر پێست ده‌ربكه‌وێ كه‌ له‌ ده‌م و چاوودا به‌ ڕوونى ده‌ر ده‌كه‌وێ. تیشكى سه‌روو وه‌نه‌وشه‌یى خانه‌كان و كۆلاجینى چینى سه‌ره‌وه‌ى پێست له‌ناو ده‌بات، له‌ ڕاستیدا زۆر به‌ركه‌وتنى ئه‌م تیشكه‌ زۆر كێشه‌ دروست ده‌كات له‌وانه‌ چرچ بون و ده‌ركه‌وتنى خاڵى قاوه‌ى …هتد.
پێویسته‌ كاتى گونجاو و كرێم و دژه‌ هه‌تاوى گونجاو بدۆزنه‌وه‌ بۆ كاتى چونه‌ به‌ر هه‌تاو بۆ ئه‌وه‌ى له‌ سوده‌كانى بێبه‌ش نه‌بن و دوریش بن له‌ زیانه‌كانى.
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د. نه‌سرین محی الدینخواردن و خواردنه‌وه‌ كاریگه‌رى له‌سه‌ر گشت چالاكیه‌كانى له‌شمان ده‌بێت‌و، ده‌توانێت ببێته‌ هۆى …

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