Home Caafimaadka Teebaa wanaagsan tayada iyo tirada saacadaha aad hurudid?

Teebaa wanaagsan tayada iyo tirada saacadaha aad hurudid?

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Qiyaas xalay waxaad seexatay xilli dambe. Waxaad hurdada kasoo toostay adigoo aad usii raba hurdada, waxaad go’aansatay inaad seexatid caawa waqti hore si aad usoo gudid hurdada, waxaa laga yaabaa inaad amintid hadii aad ku dartid hurdada waqti dheeri ah inaad soo tooseysid maalinta xigta adigoo faxfax ah.

Hurdo badan miyaa wanaagsan?
Waxaa badankeen nalagu soo barbaariyay inaan hurdo badan helno. Waxaad ogtahay in ilmaha yaryar ay hurdaan inta u dhexeysa 14-17 saacood maalin walba, halka kurayada ay hurdaan inta u dhexeysa 8 ilaa 10 saacadood. Dadka caadiga ah ayaa si caadi u shaqeeya hadii ay helaan 7-9 saacadood oo hurdo ah.

Sidaa darteed waxaa jira dad badan oo aaminsan in hurdada badan ay u wanaagsan tahay jirka. Khubarada sayniska ayaa noosheegaya in aan u baahannahay inaan hurudno si aan u badbaadno, marka aad hurudid jirkaaga wuxuu sameeyaa dayactir iyo in uu buuxiyo tamartaada. Waxaad dareeemeysaa energi fiican marka aad hurdada kasoo toostid.

Daraasadihi hore ee lagu sameyn jiray hurdada waxaa diiradda lagu saari jiray tirada saacadaha uu qofku u baahan yahay inuu hurdo. Ugu dambeyti daraasadaha lagu sameeyay dadka ay hurdada ku yartahay ayaa waxaa lagu ogaaday iney ka dhalatay hurdo yarida xiliga ay hurdaan oo yar iyo tayada hurdada oo liidata. Waxaa sidoo kale lagu gartay in maskaxda ay hurdada ku yartay ay udhaqanto sida qofka sarqaansan oo kale, sidoo kale waxaa hoosta laga xariiqay in dhibaatooyin maskaxi ah oo saameyn dheer leh ay ka dhalato hurda xumada qaadata waqti dheer.

Sidoo kale cilmi baarista lagu sameeyay hurdada waxaa lagu ogaaday in hurdo badni ay tahay xaalad jirta oo aan qofka u wanaagsaneyn, dadka ay hurdadooda badan tahay ayaa laga yaabaa iney la nool yihiin niyadjab, taah badan, iyo garasho liidata. Hurdada badan waxey kugu sababi kartaa daal, cagajiid badan. Sidoo kale hurdada badan waxey khalkhalin kartaa hab wareegga hurdadaada, taas oo ugu dambeynti dhaawici karta tayada hurda.

Sida aad u seexatid ayaa waaxey ka wanaagsan tahay tirada saacadaha aad hurudid.
Dabcan waxaad ubaahantahay tira macquul ah inaad ka huridid saacadaha habeenki si aad u dareentid firfircooni. Tamarta aad dareentid subaxdi waxey ku xiran tahay qeyb kamid ah hurdada oo loo yaqaano REM cycle REM waxey u taagan tahay (Rapid eye movement) waa waji kamid ah wajiyada hurdada, wajiga REM waa kan dadka ay ku jiraan marka ay riyoonayaan. Guud ahaan 10ka daqiiqa ee ugu horeysa wajiga REM waxaad gashaa saacad iyo bar kedib marka aad indhaha isku xirtid. Waxaad gashaa ama kasoo baxdaa wajiga REM 90 ilaa 120 daqiiqad walba ilaa iyo xiliga aad hurdada kasoo tooseysid.

Si aad ulasoo toostid firfircooni waxaad u baahan tahay inaad waqti badan ka heshid wajiga REM, sidaa darteed waxaa muhiimad mug weyn leh ah waxyaabaha aad qabatid inta aadan seexan kahor.

Hooyooyinka dhalay dhawaan ayaa si gaar ah ugu dhib qaba wajiga hurdada ee REM, inkastoo laga yaabo iney seexdaan 7 saacadood, hadanaa hooyooyinkaan waxaa lagu arkaa astaamaha lagu yaqaano dadka la dhiban cillada neefta ku xiranta hurdada.

Su’aashu waxey tahay waa maxay sababta ay u dareemaan hurdo yari ayagoo inta badan seexda tira lamid ah tirada saacadaha ay dadka kale seexdaan? Jawaabtu waxey tahay hooyooyinka dhawaan dhalay ayaa laga sootoosiyaa hurdada ayagoon gelin wajiga REM. Hadii aad xusuusatid waxaan dhahnay waxaad u baahantahay 1.5 ilaa 2 saacadood oo hurdo ah si aad u gashid wajiga loo yaqaano REM. Wajigaan la’aantiisa hooyadu waxey dareemeysaa daal iyo dabar yari.

Hurdada iyo caafimaadkaaga
Laba daraaso ayaa qiimeyn ku sameeyay sida tayada iyo tirade hurdada ay usaameyso caafimaadka ardayda jaamacada iyo kuleejyada, waxaa daraasadahaan lagu soo gunaanaday in tayada hurdada ay saadaaliye wanaagsan u tahay caafimaadka iyo badqabka qofka marka lala barbardhigay tirade hurdada

Hadii uu badan yahay daalkaaga marka aad sariirta tagtid ayaa ah arin sidoo kale kor uqaada tayada hurdada iyo inaad seexatid hurdo aad nasiino buuxda kaheshid.

Gunaanad
Tayada hurdada ayaa waxey ka wanaagsantahay tirada saacadaha aad hurudid. Waxaa kuu wanaagsan 6.5 saacadood oo aad hurudid hurdo tayo sare leh inta aad hurdi laheyd 10 saacadood hurdo liidata. Tani waxey sharaxeysaa sababta dadka qaar ee seexda saacado yar ay usoo toosaan ayagoo firfircoon halka dadka kale ay yihiin kuwa hurdeysan subaxdi. Nasiib darro arintaan ma ahan mid qof walba uu sameyn karo inkastoo badankeen aan u baahannahay 7 ilaa 9 saacadood oo hurdo aan kala go’ laheyn si aan u helo enerji nagu filan maalinti.

Awood umalihid inaad naftaada gelisid wajiga hurdada loo yaqaano REM, laakin waxaad joogteyn kartaa caadooyinka kor uqaada tayada hurdada, Akhriso casharka hoose si aad u hurudid hurdo caafimaad leh.

Hurud hurdo caafimaad leh

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