Maxaa Ka Dhiga Nolol Caafimaad qabta?

Halka qaab nololeed caafimaad leh oo waara ee hal shaqsi laga yaabo inaysan u ahayn doorashada ugu fiican ee qof kale, khubaradu ma tilmaami karaan calaamadaha nolol caafimaad qaba?

Nolosha Caafimaadka leh

Inaad noqoto ama ku noolaato nolol caafimaad qabta waa odhaah keeni karta jahawareer. Cilmi baadhayaashu waxay baadhaan meelo waaweyn oo walaac leh sawiro joogto ah sida doorka warbaahinta bulshada ee qaabaynta dabeecadaha ay dadku u arkaan inay muhiim tahay si loo gaadho yoolka fayoobida jireed/caafimaadka. Dabeecadahani waxay mudnaan siinayaan muuqaalka jirka waxayna inta badan ku xiran yihiin saameyn xun oo nafsi ah iyo natiijooyinka caafimaadka jirka oo sii xumaanaya. (Binder A, iyo al., 2021Daraasaduhu waxay si joogto ah u muujinayaan in qaabka jidhku aanu ahayn tilmaame wanaagsan oo muujinaya sida uu runtii u caafimaad qabo. (Uhlmann LR, iyo al., 2018)

Ku noolaanshaha nolol caafimaad qabta waa dadaal dhinacyo badan leh oo u baahan in la ilaaliyo dheelitirnaanta. Cilmi-baaris cusub ayaa muujisay in "u hoggaansanaanta cuntada tayada leh iyo dhaqdhaqaaqa jirka ee ku filan labadaba ay muhiim u tahay in si wanaagsan loo yareeyo khatarta dhimashada dhammaan sababaha, CVD iyo kansarka PDAR." (Ding D, iyo al., 2022) Shakhsiyaadka uma baahna inay isbedel weyn ku sameeyaan qaybahan qaab nololeedkooda. Daraasaduhu waxay muujinayaan in samaynta isbeddellada yaryar, in yar, ay u diyaariso shakhsiga si uu u horumariyo caadooyin waara oo muddada dheer ah. (Adhikari P, Gollub E. 2021)

Caafimaadka Nafaqada

milix badan, sonkor, iyo dufan badan ayaa kordhiya halista cudurada sida sonkorowga, cudurada wadnaha, iyo istaroogga. (Machadka Qaranka ee Caafimaadka, 2017) Way sahlanaan kartaa in la iska indhatiro nafaqaynta dheellitiran mana aha in la xadido oo laga fogaado. Waxay ku saabsan tahay hubinta in jidhku helo qaddarka saxda ah ee cuntooyinka hodanka ku ah nafaqada ee lagama maarmaanka u ah caafimaadka guud. Tusaalooyinka waxaa ka mid ah:

• Yaraanta nafaqooyinka sida magnesium, kalsiyum, iyo fiitamiinada A, C, D, E, iyo K ayaa leh dhibaatooyinka hurdada. (Ikonte CJ, iyo al., 2019)
• La'aanta borotiinka ku filan waxay u horseedi kartaa dheef-shiid kiimikaad oo yaraada iyo miisaanka oo kordha. (Pezeshki A, iyo al., 2016)
• Dufanka caafimaadka qaba ayaa lama huraan u ah inay ka difaacaan cudurrada wadnaha waxayna kaa caawin karaan ilaalinta heerarka tamarta sare. (Gammone MA, iyo al., 2018)
• Cilmi baaris ayaa lagu ogaaday in niyad-jabka iyo nafaqeynta ay isku xiran yihiin.
• Ku darida cuntada sida Mediterranean-ka ayaa lala xiriiriyay hoos u dhaca halista calaamadaha niyad-jabka. (Oddo VM, iyo al., 2022)

Firfircoonaanta Jirka

Dhaqdhaqaaqa jireed ee joogtada ah wuxuu caawiyaa maareynta miisaanka, wuxuu yareeyaa halista cudurrada dabadheeraad ah, wuxuu ilaaliyaa lafaha iyo kala-goysyada caafimaadka qaba, wuxuuna ka qaybqaataa caafimaadka maskaxda iyo niyadda wanaagsan.

• Xarumaha Xakamaynta iyo Kahortagga Cudurrada waxay ku qiyaasaan in ku dhow 60 boqolkiiba dadku aysan helin dhaqdhaqaaq jireed oo ku filan maalin kasta. (Warbixinta Dhakhaatiirta Guud, CDC. 1999kii)
• Sida laga soo xigtay cilmi-baarista, shakhsiyaadka ma sameeyaan jimicsi sababo joogto ah oo ay ka mid yihiin: la'aanta waqti ku filan, la'aanta helitaanka kheyraadka, iyo daalka badan si loo shaqeeyo. (Yen Sin Koh, iyo al., 2022)
• Daraasaduhu waxay muujinayaan in socodka degdega ah ee 10-daqiiqo maalinlaha ah uu kordhin karo cimriga. (Pedro F Saint-Maurice, iyo al., 2022)
• Kordhinta garaaca wadnaha kaliya 12 daqiiqo maalintii waxay ilaalin kartaa nidaamka wadnaha iyo xididada. (Matthew Nayor, iyo al., 2020)

Calaamadaha

Calaamado dhowr ah oo muujinaya in shakhsigu caafimaad qabo.

Heerarka Tamarta Deggan

• Inaad yeelato tamar maalintii oo dhan waxay calaamad u tahay inaad hurdo tayo sare leh heleyso.
• Heerarka tamarta ayaa sidoo kale bixin kara tilmaamo ku saabsan qaadashada nafaqada, gaar ahaan dufanka, karbohaydraytyada, iyo borotiinada. (Yohannes Adama Melaku, iyo al., 2019)
• Isku dhafka saxda ah ee nafaqeeyayaalka yar yar ayaa u kala duwanaan kara qof walba, gaar ahaan iyadoo ku xiran arrimo ay ka mid yihiin da'da, shaqada, taariikhda caafimaadka, iyo dhaqdhaqaaqa jirka.
• U fiirsashada heerarka tamarta waqtiyo kala duwan oo maalintii ah waxay gacan ka geysan kartaa hagida jimicsiga iyo yoolalka caafimaadka.

Si caafimaad leh ayuu u xamili karaa walbahaarka

• Cadaadisku waa qayb ka mid ah nolosha.
• Cilmi-baaristu waxay sheegtay inay xitaa faa'iido yeelan karto marka si caafimaad leh loo wajaho. (Jeremy P Jamieson, iyo al., 2021)
• Mid ka mid ah calaamad muujinaysa in maskaxda iyo jidhku si fiican ula tacaalayaan walaaca waa awoodda ay u leeyihiin inay dejiyaan xuduudaha.
• Dejinta xuduudaha waxay muujinaysaa aqoonsiga iyo mudnaanta baahidooda.
• Tani waxay noqon kartaa xudduudaha ixtiraamka fikradaha iyo fikradaha, booska jirka, baahiyaha shucuureed, waqtiga lagu qaato waxyaabaha qaarkood, nolosha galmada, iyo hantida maadi ah.

Neef Cusub

• Afku wuxuu muujin karaa waxa socda ilaa caafimaadka jidhka.
• Nadaafadda afka oo liidata waxay u horseedi kartaa bakteeriya bakteeriya oo ku faafi karta dhammaan marinnada neefsashada iyo dheefshiidka.
• Urta xun ee daba-dheeraatay waa calaamad caadi ah oo muujinaysa caafimaadka afka oo liita.
• Daraasaduhu waxay soo jeedinayaan in bakteeriyadu badato ee soo gasha jidhka ay hoos u dhigi karto jawaabta hab-dhiska difaaca oo ay kordhiso horumarinta dhibaatooyinka caafimaadka guud. (NIH. 2018)

Waqtiga Isbeddelka

Calaamadaha lagu garto in maskaxda iyo jidhkuba aanay caafimaad qabin waxa ka mid ah:

• Had iyo jeer jirran ama dareento inaad wax la soo degayso.
• Calooshu waxay si joogto ah u dareemaysaa inay bararsan tahay, la taageeray, ama la tacaalayso dib-u-soo-celinta aashitada ama dheef-shiidka.
• Dhibaatooyinka dheefshiidka ee uu keeno walbahaarka.
• Dhaqdhaqaaqyada yar yar ee jirka waxay keenaan daal weyn.
• xanaaqa oo kordha
• Dhibaatada hurdada, joogitaanka hurda, iyo hurdo la'aan. (Filippo Vernia, iyo al., 2021)

Jidhka bini'aadamka, xubnaha iyo unugyadu waa dhismayaal kakan, calaamadaha ay u gudbiyaan arrimaha hoose waxay noqon karaan kuwo qarsoodi ah oo shakhsiyaadka u muuqdaan in aysan ogaanin ilaa dhibaatooyinka yaryar ay noqdaan kuwo waaweyn. Waa muhiim in la eego caadooyinka nolosha iyo in laga run sheego isbeddellada u baahan kara in la hirgeliyo si loo horumariyo caafimaadka, loo yareeyo khatarta xaaladaha caafimaad ee daba dheeraada, iyo horumarinta tayada nolosha.

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Qiimaynta iyo daawaynta ee qaybaha kala duwan

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