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.
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