     Ansaari | Unrecorded Date
Salaamu Caleykum Waraxmatullaahi Wabarakaatahu!
….Waxaan ka aqristay Al-Islam Magazine maqaal ku saabsanaa u diyaar goroowga & si-fiican ugudashada xag caafimaadeed bisha barakeysan ee Rabadaan. Waxaan markaa jecleystay in aan soo turjumo oo walaalahayga Islaamka ee sugaya bishan barakeysan usoo gudbiyo si aay iila qeybsadaan.
Maqaalka wuxuu ku siinayaa talooyin & waano ku saabsan waxyalaha la iskajiro & waxyaalaha fiican in lasuubiyo inta lagu jiro Rabadaanka. Haddii aad raacdid talooyinkan, waxaa shaki ku jirin in aad si WACAN ugudaneysid bishan Rabadaan.
Maqaalkunu wuxuu ku bilowday sidan:
Inta lagu jiro bishan barakeysan ee Ramadaan waa in cunta-qaadashadeenu ka duwanaan tan caadiga ah, noqotaana mid sahlan oo fudud intii macquula. Cunta-qaadashadenu waa in uu noqon mid dhibaato jirka u keeni kara sida adigoo caatooba ama adiga oo misaankaadu saa'ido.
Balse haddii uu qofku yahay qof culus oo doonayo in uu is-dhimo Rabadaanku waa meesha kaliya ee la dhihi karo wa ay ku haboon tahay (ideal time to normalize one's weight).
Saacadaha badan ee dheer ee soonka awgeed, waxaa fiican in aynu cuno cuntooyinka dheefshiidkoodu culus yahay (slow-digesting foods) & raashinka leh (fibre) oo ah maado dheefshiidkeedu jirka ku adag yahay jirkana si fiican ugu shaqeyn karo, iskana illaalino cuntooyinka dheefshiidkoodu fudud yahay (fast-digesting foods).
Slow-digesting foods wuxuu dheefshiidkoodu qaataa 8 saacadood, meesha kuwa fast-digesting foods qaato oo kaliya 3 - 4 saacadood.
Slow-digesting foods waxaa kamid ah raashinka sida: badarka (qamadi, galley iwm), miraha, outs, soorta, digirta, bariiska, baastada iwm looguna yeero kaarbohaydareytka isku dhafan ( complex carbohydrates).
Fast-digesting foods waa cuntooyinka ka kooban sonkorta, burka iwm la yiraahdo kaarbohaydareytka sooca ah (refined carbohydrates).
Fibre-containing foods (raashinka fibre-ku ku badan yahay) waxaa kamid ah: badarka sida qamadiga, galeyda, miraha, khudrada sida digirta cagaaran, miraha (pea) la yiraahdo, dhuuxa (marrow), badarka la daqiiqiyey sida (outmeal etc), ispinaaj, geedaha (herbs) qaarkii iyo xiddidada sida caleemaha beetroots-ka, fruit-ka qolofta (skin)-ka leh, miro bahda lawska ah (almonds), dried apricots iwm..
Raashinka la cunayo waa in uu ahaado raashin miisaman ka kooban qeyb kasta oo raashinka kamida sida: hilibka/digaaga/kalluunka/rootiga & cuntooyinka la qalajiyey.
Raashinka shiilan caafimaadka wa ay u xunyihiin, saas darteed waa in la xadido. Waxaay sababaan dheefshiid-xumo, laab-jeex & misaan-dhin.
ISKA JIR: Raashinka shiilan, dufanka badan, raashinka sonkorta (macaanka) badan, saa'id wax u cunista qaasatan suxuurta (over-eating), cabid shaah badan suxuurta (shaahu waa kaadi badan yahay, asagoo labaxaya macdan badan oo jirka maalintaa u baahan yahay), iska jir cabida sigaarka (haddii adan joojin karinba).
CUN kaarbohaydareyt isku dhafan (complex carbohydrates) waqtiga suxuurta, si cuntadu u dheeraato dheefshiidkeeda, gaajana u dareemin), timirtu waxaa u dhan sonkor, fibre, kaarbohaydrayt, potassium & magnesium.
Miraha bahda lowsk (almonds) waxaa ka buuxa borotiin & fibre dufan badanse laheyn. Moosku asna wuxuu lee yahay macdano badan sida potassium, magnesium & carbohydrates (macdanta tamarta & kulka jirka siisa weeye carbohydrates)
CAB "friut juices" in alle intii aad kari kareyso inta u dhexeysa afurka & waqtiga hurdada si jirkaagu si fiican u guto hawshiisa.
CALOOL-FADHI (constipation kolka colooshu taagan tahay)
Calool-fadhigu wuxuu keeni karaa baabasiir (piles or haemorroids) dilaac ( painful cracks in anal canal) & dheefshiid xumo.
Waxaa sababa Raashin badan oo sooca, biyo la'aan & raashinka oo maadada (fibre) ku filan laheyn.
Waxaana u fiican iska illaalinta raashin sooca ah, cabida biyaha badso & rootiga madow ee qamadiga leh.
DHEEF-SHIID XUMO & NEEF (caloosha kuu buuxsanta)
Waxa keena raashinka oo la iska-badiyo, raashin shiillan haddana dufan badan oo la cuno, spicy foods (raashinka dhireysan) & raashinka dhaliya hawada sida: ukunta, kabajka, cabitaanada ashitada leh, sida coka-cola iwm.
Waxaa u fiican ayadoo raashinka la iska badin, cab fruit-juices amaba cab biyaha caadiga ah. Iskana jir raashinka shiilan.
MADAX XANUUN
Waxaa keena kafeega & sigaar-cabid badan, hurdo la'aanta & baahida, badanaaba waxaa la dareemaa maalintii balse ugu daran tahay maalinta gellinka dambe.
WAXAA U FIICAN adigoo sigaar & kaffee-cabida xadida iskana yareeya oo bilaaba Rabadaanka wiig ka hor. Jirkaaduna waa in uu helaa waqti hurdo ku filan oo fiican.
MURUQ XANUUN
Waxaa keena raashinka leh macdanta sida calsium, magnesium & potassium-ka ah oo aadan qaadan kuguna yar.
WAXAANA U FIICAN adigoo cuna raashi hodan ku ah macdanaddaasi kore sida: ukunta, khudrada, hilibka, timirta iwm.
DIGNIIN: kuwa qaba dhiigkarka ama kelya xanuunka hala tashdaan dhaqtarkooda.
GAASTRIIGA, LAAB-JEEXA & HERNIA (xiidmaha inti aay dilaacan qooraha soo gala "sheelo")
Leefalada Aysidhka ee caloosha maran oo kacay awgeed ayaa sii xumeeya xanuunada kor ku xusan. Qofku wuxuu dareemayaa caloosha oo holceysa kadibna waxeey kusii fideysaa ilaa iyo dhuunta. Coca-cola, cuntooyinka dhireysan (spicy foods), kaffeega waa ay ka sii darsiiyaan daruufahaa. Waana lamahuraan in la raadsado daawo lagu koontroolo aysidh-leefelka (acid levels) caloosha. Dadka qofkii qaba cuduradaasi waa in uu la tashadaa dhaqtarkiisa Rabadaanka ka hor.
KIDNEY STONES (dhagxaanta kelyaha)
Kidney stones waxey alaaba ku dhacdaa dadka ku yartahay cabitaanka. Waa muhiim in aad cabtid cabitaan kugu filan si aad uga hortegtid submista dhagaxaan.
JOINT PAINS (kalagoysyo-xanuun "meelaha xubnuhu ka laab-laabmaan")
WAXAA KEENA inta lagu jiro bisha Rabadaan, waxaa la tukadaa salaado badan, taaso keeni karta in jilbahaagu culeys dareemaan, xamili karina waayaan. Dadka waayeelka ah & dadka qaba kalagoysyo-xanuunka (arthritis) waxaa dhici karta in aay dareemaan xanuun, ad-adeyg, barar (hurgun) & raaxo-daro.
WAXAA U FIICAN in miisaanka la iska dhimo si jilbahu culeeyska uga yaraadaan, jimicsi xagga murqaha jilbaha ah rabadaanka ka hor si aad ugu diyaar garoowdid. Ogsoowna haddii aad xag jismiyan (physically) ka dhisan tahay, waxaad si fiican u gudan kartaa salaadaha si fudud oo dhib laheyn.
Wa salaamu aliekum
Your brother in Islam
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