دوو شه‌ممه‌ , ئه‌یلول 25 2023

چۆن وزه‌و تواناى ته‌واوت ده‌ستكه‌وێت؟

خۆشی عوسمان
ئه‌و كاته‌ى كه‌دیاری ده‌كه‌یت بۆ خواردن، هینده‌ى جۆرى ئه‌و خواردنه‌ى ده‌یخۆیت گرنگه‌، وگرنگترین ژه‌مه‌ خواردنی ڕۆژیش خواردنى نانى به‌یانیه‌، كه‌هه‌ندێ كه‌س گوێى پێ ناده‌ن‌و نایخۆن، یان ته‌نها كوپێك چا یان قاوه‌ به‌ پارچه‌نانێكه‌وه‌، ده‌خۆنه‌.
هه‌روه‌ها ئه‌و خواردنه‌ى كه‌له‌به‌یانیاندا ده‌یخۆیت پێویسته‌ له‌وكاته‌دا بێت كه‌ ئه‌ندامه‌كانى هه‌رسكردنت ئاماده‌بن بۆ جێبه‌جێ كردنى كاره‌كانیان.
ئه‌و خواردنانه‌ى ڕۆژانه‌ ده‌یانخۆیت شێوازى ژیانت دیاری ده‌كات، ئه‌و خواردنانه‌ى كه‌ڕێژه‌یه‌كى زۆر سه‌وزه‌و میوه‌ى تێدا به‌كار هاتووه‌ وه‌كو ئه‌و خواردنانه‌ كه‌ پرۆتین‌و چه‌ورى زۆریى تیایه‌ تێرت ناكات، ئه‌مه‌ ماناى ئه‌وه‌یه‌كه‌ تۆ پێویستت به‌ ژه‌مێكى سوك میوه‌یه‌ له‌ كاتى چێشته‌نگاو و عه‌سردا.
ئه‌گه‌ر رۆژێك سه‌رقاڵ بوویت‌و كارت زۆربوو وا باشتره‌ كه‌ خواردنێكى سوكه‌ بخۆیت بۆ ئه‌وه‌ى ئاسان هه‌رس ببێت، به‌ڵام زۆر گرنگه‌ كه‌ له‌شوێنى كاره‌كه‌ت بچیته‌ده‌ره‌وه‌ و پشوویه‌ك بده‌یت‌و بوه‌ستیت له‌بیركردنه‌وه‌ له‌ ئیش‌و كاره‌كه‌ت ئه‌گه‌ر بۆ ماوه‌ى چاره‌كه‌ كاتژمێرێكیش بێت.
لانى كه‌م پێویستت به‌ دوو كاتژمێر هه‌یه‌ بۆ ئه‌وه‌ى قۆناغی یه‌كه‌مى ئه‌و خواردنه‌ى كه‌ده‌یخۆیت به‌باشی هه‌رس ببێت، بۆیه‌ پێویسته‌ ژه‌مى ئێواره‌ پێش دوو كاتژمێر زیاتر بێت به‌ر له‌ خه‌وتنت، هه‌روه‌ها خواردنه‌وه‌ى چاو قاوه‌و ئه‌وخواردنه‌وانه‌ى كه‌ بێدارت ده‌كات له‌پێش كاتژمێر 6ی ئیواره‌وه‌ بخورێته‌وه‌.
بۆئه‌وه‌ى توانایه‌كى باشت هه‌بێت‌و رووبه‌ڕووى دودڵی دڵه‌راوكی ببیته‌وه‌، ئه‌م هه‌نگاوانه‌ جێبه‌جێ بكه‌:
-هه‌ندێ جۆرى وه‌رزش له‌به‌رنامه‌ى كاری هه‌فتانه‌تدا زیاد بكه‌ كه‌دڵه‌ڕاوكێت نه‌هێڵێت، وه‌كو یاری (جمباز، یۆگا)، كه‌پێكهاتووه‌ له‌ هه‌ندێ جوڵه‌ كه‌ده‌توانیت له‌ماڵه‌وه‌ش ئه‌نجامى بده‌یت ‌و پێویستى به‌ڕاهێنان‌و جلى تایبه‌تى وه‌رزش نه‌بێت.
-گرنگى به‌خۆت بده‌و فێرببه‌ كه‌ به‌قوڵى هه‌ناسه‌ بده‌یت، كه‌ هۆكاره‌ بۆ كه‌مكردنه‌وه‌ى دودڵىو ماندووبوون، وبیركردنه‌وه‌ زیادده‌كات، به‌مه‌ش بڕێكى پێویست وزه‌ بۆ له‌شت به‌ده‌ست ده‌هێنیت.
-كاتێكى دیایركراوى باش دابنى بۆ خۆت بۆ ئه‌وه‌ى له‌ هه‌وایه‌كى پاكدا كاتت به‌سه‌ر به‌ریت، ئه‌گه‌ر نیشته‌جێی شاریت، هه‌وڵبده‌ پشوه‌كان وچونه‌ ده‌ره‌وه‌كانت بۆ شاخ یان كه‌نار ده‌ریا بێت، یان له‌ ده‌شتێكدا وه‌رزشی به‌پێ ڕۆِیشتن بكه‌.
-به‌شى پێویستى ته‌واوى خۆت بخه‌وه‌، كه‌ كاته‌كه‌ى له‌6-8 كاتژمێر كه‌متر نه‌بێت.
-دوور كه‌وه‌ره‌وه‌ له‌وخواردنه‌وانه‌ى كه‌ خه‌ولابه‌ره‌وه‌ به‌تایبه‌ت له‌ دواى كاتژمێر 6ی ئیواره‌وه‌.
-به‌بیرو هۆش و مێشكیكى پاك و بێ بیركردنه‌وه‌ بچۆره‌ ناو جێگاى خه‌وتن.
-خۆت رزگاربكه‌ له‌ژه‌هراوبوونى جه‌سته‌، ئه‌مه‌ش به‌ رێگه‌ى ڕێكخستى خۆراكى رۆژانه‌ت، له‌هه‌ندێ حاڵه‌تیشدا سه‌ردان كردنى پسپۆری خۆراك پێویسته‌.
هه‌ولبده‌ شیوازى ژیانت بگۆریت، بۆئه‌وه‌ى له‌دڵه‌ڕاوكێ رزگارت بێت‌و وزه‌و تواناى پێویست به‌ده‌ستبهێنیت.

Check Also

بڕۆکلی

په‌ریخان عیزه‌ت پیداویستیه‌كانى:-نیو کیلۆ بڕۆکلی-پیاز-زه‌یت-روبه‌هه‌نارچۆنیه‌تى دروستكردنى:سه‌ره‌تا برۆكلیه‌كه‌ که‌میک ورد ده‌كه‌یت و ده‌یشۆیته‌وه‌، ئیجا له‌تاوه‌یه‌کدا كه‌میک …

73 کۆمێنت

  1. I don’t eve know thee wway I ended up right here,
    owever I ssumed this publiush used to be great.
    I ddo not knoiw whoo you aree howeever certainly youu aare going to a famous bloggter should yyou aren’t already.

    Cheers!

  2. I don’t even know hhow I nded up here, butt I thohght this polst was
    great. I doo not kow whho yyou are but definitely you’re going
    too a famous blogger if you aren’t already 😉 Cheers!

  3. It iis nott my firdt tine too visit tis web page, i amm visiiting this website daiply and tale nice facts
    from here all the time.

  4. Magnificent goods from you, man. I have understand your
    stuff previous to and you’re just extremely great. I really like what you have acquired here,
    certainly like what you are saying and the way in which
    you say it. You make it enjoyable and you still care for to keep it sensible.
    I can not wait to read far more from you. This is really a tremendous web site.

  5. Helplo there! I know this iis somewhwt off toppic but I was wondering iif you kneww where I coild get a captcha plugin ffor my commemt form?
    I’m using thee same bloog platrform as yoirs andd I’m haaving prokblems finding one?

    Thanks a lot!

  6. Touche. Solid arguments. Keep uup the reat effort.

  7. Woah! I’m really loving the template/theme of this website. It’s simple, yet effective. A lot of times it’s difficult to get that “perfect balance” between user friendliness and visual appearance. I must say you have done a superb job with this. Additionally, the blog loads extremely fast for me on Internet explorer. Exceptional Blog!

  8. I have been surfing online more than 2 hours today, yet I never found any interesting article like yours. It’s pretty worth enough for me. Personally, if all webmasters and bloggers made good content as you did, the internet will be much more useful than ever before.

  9. купить медицинскую справку

  10. It’s going to be finish of mine day, but before end I am reading this enormous post to increase my experience.

  11. Awesome site you have here but I was curious about if you knew of any message boards that cover the same topics talked about in this article? I’d really love to be a part of online community where I can get opinions from other knowledgeable individuals that share the same interest. If you have any recommendations, please let me know. Bless you!

  12. Hi there, yes this piece of writing is really good and I have learned lot of things from it regarding blogging. thanks.

  13. WOW just what I was searching for. Came here by searching for %keyword%

  14. Nice answers in return of this query with solid arguments and explaining everything regarding that.

  15. Hi, i feel that i saw you visited my website so i got here to go back the want?.I am trying to in finding things to improve my website!I guess its good enough to use some of your concepts!!

  16. Today, I went to the beach with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is entirely off topic but I had to tell someone!

  17. What’s Taking place i’m new to this, I stumbled upon this I have found It positively helpful and it has helped me out loads. I am hoping to give a contribution & aid other users like its helped me. Good job.

  18. Excellent post. I used to be checking continuously this blog and I am inspired! Very useful information specially the remaining part 🙂 I maintain such info a lot. I used to be seeking this particular info for a long timelong time. Thank you and good luck.

  19. Wonderful web site. A lot of useful information here. I’m sending it to some pals ans also sharing in delicious. And naturally, thank you on your effort!

  20. Hi I am so glad I found your blog page, I really found you by mistake, while I was searching on Bing for something else, Regardless I am here now and would just like to say thank you for a marvelous post and a all round exciting blog (I also love the theme/design), I don’t have time to go through it all at the minute but I have saved it and also included your RSS feeds, so when I have time I will be back to read a lot more, Please do keep up the excellent job.

  21. Wonderful site. Lots of useful information here. I’m sending it to a few pals ans also sharing in delicious. And obviously, thank you for your effort!

  22. I was wondering if you ever considered changing the page layout of your blog? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or two images. Maybe you could space it out better?

  23. Hey there just wanted to give you a quick heads up and let you know a few of the images aren’t loading correctly. I’m not sure why but I think its a linking issue. I’ve tried it in two different internet browsers and both show the same results.

  24. Simply wish to say your article is as astonishing. The clearness in your post is simply nice and i can assume you are an expert on this subject. Well with your permission allow me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please keep up the gratifying work.

  25. Unquestionably believe that which you stated. Your favorite justification appeared to be on the internet the simplest thing to be aware of. I say to you, I definitely get irked while people consider worries that they plainly do not know about. You managed to hit the nail upon the top as well as defined out the whole thing without having side effect , people can take a signal. Will likely be back to get more. Thanks

  26. Thanks for sharing such a pleasant idea, post is pleasant, thats why i have read it completely

  27. Can I simply say what a relief to discover someone who really knows what they’re talking about on the web. You certainly understand how to bring an issue to light and make it important. More people must read this and understand this side of the story. It’s surprising you’re not more popular because you surely have the gift.

  28. Do you mind if I quote a couple of your posts as long as I provide credit and sources back to your website? My website is in the very same area of interest as yours and my visitors would truly benefit from a lot of the information you present here. Please let me know if this alright with you. Appreciate it!

  29. I think this is one of the most significant information for me. And i’m glad reading your article. But want to remark on few general things, The website style is ideal, the articles is really nice : D. Good job, cheers

  30. Someone necessarily help to make critically articles I would state. This is the first time I frequented your web page and so far? I amazed with the research you made to create this actual post amazing. Great process!

  31. Yes! Finally something about %keyword1%.

  32. This design is steller! You certainly know how to keep a reader entertained. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Fantastic job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool!

  33. I love it when folks come together and share views. Great blog, continue the good work!

  34. I was pretty pleased to discover this great site. I want to to thank you for your time just for this wonderful read!! I definitely liked every little bit of it and I have you bookmarked to check out new stuff on your web site.

  35. I used to be recommended this website via my cousin. I am not sure whether this publish is written through him as no one else recognize such unique approximately my difficulty. You are wonderful! Thank you!

  36. I pay a visit day-to-day some web sites and blogs to read articles, except this webpage provides quality based content.

  37. Keep this going please, great job!

  38. Hi! I’ve been following your web site for a long time now and finally got the bravery to go ahead and give you a shout out from New Caney Tx! Just wanted to tell you keep up the fantastic job!

  39. Thank you, I have recently been searching for information approximately this topic for a while and yours is the best I have came upon so far. However, what concerning the conclusion? Are you positive about the source?

  40. Nice respond in return of this difficulty with firm arguments and explaining everything about that.

  41. I am extremely impressed with your writing skills and also with the layout on your blog. Is this a paid theme or did you customize it yourself? Either way keep up the nice quality writing, it’s rare to see a nice blog like this one these days.

  42. Incredible points. Great arguments. Keep up the amazing effort.

  43. The other day, while I was at work, my sister stole my iphone and tested to see if it can survive a twenty five foot drop, just so she can be a youtube sensation. My iPad is now broken and she has 83 views. I know this is completely off topic but I had to share it with someone!

  44. This is one awesome post.Much thanks again. Great.

  45. Hey there! I’ve been following your web site for a while now and finally got the bravery to go ahead and give you a shout out from Kingwood Tx! Just wanted to tell you keep up the fantastic job!

  46. I like the valuable information you supply in your articles. I will bookmark your weblog and test again here frequently. I am somewhat certain I will be informed lots of new stuff right here! Good luck for the following!

  47. This is a topic that is close to my heart… Cheers! Where are your contact details though?

  48. This piece of writing will help the internet viewers for creating new webpage or even a blog from start to end.

  49. Крутой мужской эротический массаж Москва – тайский спа салон

  50. Hi, everything is going fine here and ofcourse every one is sharing data, that’s truly good, keep up writing.

  51. Hi there! I just wanted to ask if you ever have any problems with hackers? My last blog (wordpress) was hacked and I ended up losing a few months of hard work due to no backup. Do you have any solutions to prevent hackers?

  52. Having read this I thought it was really informative. I appreciate you taking the time and effort to put this informative article together. I once again find myself spending a significant amount of time both reading and leaving comments. But so what, it was still worth it!

  53. Howdy, i read your blog occasionally and i own a similar one and i was just wondering if you get a lot of spam comments? If so how do you stop it, any plugin or anything you can suggest? I get so much lately it’s driving me insane so any assistance is very much appreciated.

  54. When someone writes an post he/she maintains the thought of a user in his/her mind that how a user can understand it. Thus that’s why this article is great. Thanks!

  55. After looking over a number of the blog posts on your web page, I really like your way of blogging. I added it to my bookmark site list and will be checking back soon. Please check out my web site as well and let me know what you think.

  56. Incredible quest there. What occurred after? Thanks!

  57. If some one desires to be updated with newest technologies then he must be go to see this site and be up to date everyday.

  58. Usually I do not read article on blogs, however I wish to say that this write-up very forced me to try and do so! Your writing taste has been amazed me. Thank you, quite great article.

  59. Fantastic goods from you, man. I’ve understand your stuff previous to and you’re just too great. I really like what you’ve acquired here, really like what you’re stating and the way in which you say it. You make it entertaining and you still take care of to keep it smart. I can not wait to read far more from you. This is actually a great website.

  60. Howdy! I’m at work browsing your blog from my new iphone 3gs! Just wanted to say I love reading your blog and look forward to all your posts! Keep up the outstanding work!

  61. Every weekend i used to visit this site, because i want enjoyment, as this this site conations really nice funny data too.

  62. Excellent blog here! Also your site loads up fast! What host are you using? Can I get your affiliate link to your host? I wish my website loaded up as fast as yours lol

  63. I was recommended this website by my cousin. I am not sure whether this post is written by him as no one else know such detailed about my difficulty. You are amazing! Thanks!

  64. Hurrah! Finally I got a blog from where I be able to truly get useful information regarding my study and knowledge.

  65. Spot on with this write-up, I seriously think this site needs a lot more attention. I’ll probably be back again to read more, thanks for the info!

  66. Thank you, I have recently been searching for information approximately this topic for ages and yours is the best I have came upon so far. However, what about the conclusion? Are you sure concerning the source?

  67. Greetings! Very helpful advice within this article! It is the little changes which will make the most important changes. Thanks a lot for sharing!

  68. If some one wants expert view regarding blogging after that i propose him/her to visit this webpage, Keep up the pleasant job.

  69. Asking questions are truly nice thing if you are not understanding anything entirely, except this post provides good understanding even.

  70. Hey There. I found your blog using msn. This is a very well written article. I will be sure to bookmark it and come back to read more of your useful information. Thanks for the post. I will definitely comeback.

  71. Nice post. I learn something new and challenging on sites I stumbleupon every day. It will always be exciting to read content from other writers and practice a little something from their websites.

  72. Wow, that’s what I was looking for, what a stuff! present here at this weblog, thanks admin of this website.

  73. It’s truly very complex in this busy life to listen news on TV, thus I simply use web for that purpose, and get the most recent news.

وەڵامێک بنووسە

پۆستی ئەلکترۆنیکەت بڵاو ناکرێتەوە . خانە پێویستەکان دەستنیشانکراون بە *